What are the benefits of doing push-ups for a long time? In the training action, push-ups are a very good action and easy to do. Many men like to do it, and doing it for a long time is good for their health. What are the benefits of doing push-ups for a long time?

What are the benefits of doing push-ups for a long time? 1 What does push-ups do?

Push-ups can effectively exercise the muscles of our back, chest, abdomen and buttocks, because we bend over the yoga mat when doing this action. When our arms are raised, our backs are tightened backwards, so it can stimulate the back muscles and effectively exercise the back muscles.

At the same time, our abdomen is also tightened, so we can exercise the abdominal muscles, while the hip muscles need to rise because the legs need to rise, so the hip is an independent role.

In addition, this movement can also effectively exercise our sense of balance and coordination, because when our sides are lifted, only our abdomen and thigh roots are in contact with the ground, so we need to use these parts to maintain the balance of our body, which has a certain test for our body coordination.

At the same time, we need to keep this movement unchanged, so it also tests the endurance of our bodies and is helpful to the flexibility of our bodies.

How to do push-ups

At first, we lay flat on the bench so that our legs could be fixed on the bench. At this time, our waist and abdomen can exert force, let our bodies go up and keep our upper body standing off the ground.

After five seconds of this action, we will relax and start again. Complete 3 groups at a time, with 20 to 30 in each group.

How much is appropriate for each push-up?

When doing this action, each group of actions can be held for about 1 minute, and 3~5 groups can be completed at a time. Because the difficulty coefficient of this movement is not very large, and it is not very difficult in the process of persistence, we can choose 1 minute every time, so the exercise effect is better.

In addition, only doing one group has very limited exercise effect, so you can do more than one group at a time.

How to do push-ups

Push-ups, as the name implies, must be prone first and then stand up. In fact, this action is similar to belly rolling, but the upper body is rolled in the opposite direction. First of all, lie on a flat surface with your legs together and straight. Then, you should use the strength of your back muscles to raise your upper body as much as possible, so that you won't feel uncomfortable, and then repeat the next one.

Where do push-ups exercise?

Push-ups are not actually used to exercise muscles. They are more of a kind of relaxation and stretching, and can also be regarded as a kind of functional training and rehabilitation training. It can exercise the coordination ability of waist and back muscles, especially the flexibility and toughness of waist muscles, and also has a certain corrective effect on pelvis.

But it should be noted that when doing this action, don't do it too fast, so as not to hurt the lumbar muscles, and keep your back straight and don't bend during the exercise.

Matters needing attention in push-ups

Push-ups actually require a lot of physical strength. If the body is healthy and there is no problem with the waist, then it is very suitable for doing push-ups. If there is something wrong with the lumbar spine, psoas muscles or spine, or the sciatic nerve is abnormal, it is not suitable for doing push-ups.

If you do it reluctantly, the problematic part will be very painful and the condition may be aggravated. But if it's just a hunchback with a chest, it doesn't hurt or itch at ordinary times, and doing push-ups is helpful to correct it.

What are the benefits of doing push-ups for a long time? 2. What are the benefits of training push-ups?

1, exercise muscles

Push-ups will definitely exercise your muscles. Although it may not be very strong, it will stimulate your back muscles, shoulder muscles and waist muscles to some extent, although it will not make your muscles stronger.

But it can increase their flexibility and endurance, which is conducive to further high-intensity training, and this action is also very simple to do. You don't have to go to the gym, just do it at home. If you have time, it is especially beneficial to do more.

2, health care spine

Push-ups have another advantage, that is, they have a certain health care effect on the spine. Of course, if there is a problem with the spine, it is best not to do push-ups, because push-ups have a certain stretching effect on the spine. If you do them often, it will help to improve blood circulation and relieve back pain. Just be careful not to move too fast to avoid muscle strain.

You can do push-ups if you want to recover, but don't do too much at once. If you feel uncomfortable, you'd better stop at once.

3. Improve your health.

Push-ups can also improve your body shape. Although this is a long-term process, it is not good to do it occasionally, but if it is done for a long time, it will improve the small body problems such as hunchback and round shoulders.

Will have a good effect, but also help stretch the shoulder ligament, so that the whole person looks more energetic, more straight, temperament will unconsciously get better.

Second, how to do push-ups

1. Lie on the yoga mat and put your hands on your ears.

2. Stand to the highest point, pause and return to the starting state.

3. Inhale when standing and exhale when recovering.

Third, matters needing attention in push-ups

Push-ups actually require a lot of physical strength. If you are healthy and have no problems with your waist, it is very appropriate to do push-ups.

If there is something wrong with the lumbar spine, psoas muscles, or spine, or the sciatic nerve is abnormal, it is not suitable for doing push-ups. If you do it reluctantly, the problematic part will be very painful and may aggravate the condition. However, if it's just a hunchback, it will help to correct it.

Fourth, push-ups are a standard process.

1, chest and abdomen, trunk and legs keep a straight line.

2. The arm is naturally straight and perpendicular to the ground.

3. Keep your hands shoulder width apart and never keep your back straight and your elbows close to your sides. Do push-ups in the right way and stick to it to see the effect.

Doing push-ups has many advantages.

1, maintain weight.

Push-ups are high-intensity exercises, which consume energy and reduce fat, and the fat wrapped around the body will gradually disappear. Less fat and effective weight control. Therefore, if you want to control your weight, you may wish to practice push-ups properly to maintain your weight.

2. the immunity has also improved.

Proper push-ups can continuously improve immunity. At present, white-collar workers in society are often due to lack of exercise, and the ability of the immune system has been declining, so the disease problem is relatively simple and easy to find.

At this time, you can do some push-ups in moderation, which can achieve the effect of comprehensively improving the main functions of various parts of the human body, and the immunity will be further improved.