As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
Second, the change of technique and footwork: the technique can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
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Push-ups have a good exercise effect on the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects.
First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground.
As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
Second, the change of technique and footwork: the technique can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
Third, the posture change of body tilt: high-profile push-ups, when doing exercises, the practitioner's body is a low-footed master, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
Fourth, the change of exercise frequency: you can combine fast and slow, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.
Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.