What is the method of push-ups? Protect our joints so that we are not easy to get hurt in sports. In our daily exercise, if we persist in exercise, we may grow taller. Exercise helps to strengthen our physique. We should master the method of push-ups. How to share push-ups? What are the benefits?

What is the method of push-ups? 1 The most basic push-ups:

1. Keep your head and ankles in the same line.

2. Hold your body with both hands, leave the ground, don't bow your back, tighten your abdomen and buttocks, and make your buttocks and body in a straight line, not too upturned or sunken. Your chest should land first, not your pelvis. Many beginners will encounter the problem of not letting their breasts touch. They can put a tennis ball or a book as a reference, achieve their goals step by step, and try to bend their arms more than 90 degrees.

If you think that push-ups are all played like this, it's naive. Push-ups are ever-changing. The following 10 are common changes:

Variant 1

Wide push-ups

Variant 2

Arm clamp push-ups

Variant 3

Narrow push-ups

Variant 4

Indian push-ups

Variant 5

Spartan push-ups

Variant 6

Knee lift push-ups

Variant 7

Fist push-ups

Variant 8

High-five push-ups

Variant 9

One-arm push-ups

Variant 10

Three-finger push-ups

Experts from the American authoritative sports association said that push-ups can be used as a test standard for physical health, because it can test the athletic ability of almost all parts of the human body. Push-ups are the most basic unarmed training method. Using one's own strength to support the body quickly can reflect the functions of nerves and muscles.

Believe me, if you practice push-ups seriously, and make sure that your back is no longer painful and your back is no longer sore, push-ups are by no means a simple exercise. They are one of the criteria to test whether a man is strong or not.

What is the method of push-ups? The elderly can do more strength training such as dumbbells and push-ups, but the standard push-ups are not suitable for the elderly with limited physical strength, so they can be changed to high push-ups, that is, doing them against the wall.

Proper strength exercise helps to slow down the symptoms of functional decline caused by age. Therefore, the elderly can do more strength training such as dumbbells and push-ups, but the standard' push-ups' are not suitable for the elderly with limited physical strength, and can be changed into high push-ups, that is, doing them against the wall.

The standard practice of push-ups is that people lean on the ground or a mat, their feet are supported on the ground, their bodies are straight, their hands are slightly wider than their shoulders, and then they bend and stretch their elbow joints to drive their bodies and arms to fall together. However, this set of movements requires high physical endurance of the elderly, and excessive intensity will also affect heart function. High push-ups have low physical requirements and small range of movements. As long as the movements are standardized, the purpose of exercising bones and muscles can also be achieved. The specific method is: every morning or before going to bed, open your feet shoulder-width apart, stand against the wall with one arm, support your palms on the wall, and then do elbow flexion and extension exercises. 15~ 30 minutes each time. If you are older, you can appropriately reduce the time to 10 minutes.

Old people can also use dumbbells, bars, single and parallel bars and other fitness equipment for equipment practice to strengthen the strength of upper limbs, shoulders and chest muscles. In addition, you can also practice muscles such as back, legs and abdomen by bending over, tiptoeing, squatting and abdomen. In addition, what is the most standard posture for the elderly to do push-ups? For details, please see: What is the most standard posture for the elderly to do push-ups?