Push-ups, the biggest feature is that you can do them on the floor without waiting in line and other equipment!

Moreover, you can also use flowers to do various movements, such as high-five, leaning up and down ~ which is also very verve, and it is one of the best postures to test the comprehensive strength of the upper body.

In many places, the number of push-ups is also regarded as one of the classification criteria of your physical fitness.

Of course, I estimate that many children's shoes are not up to standard when they first touch push-ups. I guess I can't even do a standard push-up. ...

Why are push-ups so difficult? This will start with the push-ups themselves!

2/ Standard push-ups, how to do it?

Action description 1 The distance between hands is shoulder width (or slightly wider), the upper arm and the lower arm are supported at right angles, the core parts such as waist, abdomen, back and buttocks are tightened, and the body is in a straight line; 2

Put the center of gravity on the palm root and clamp the pectoral muscle inward. Do not completely lock the elbow joint until the action reaches its peak. Feel the sustained force of the pectoral muscle, and the peak contraction 1-2 seconds. 3 control the strength of the chest muscles, slowly put it down and repeat. Action points 1

During exercise, the core muscles should be tightened, so as to better transmit strength and effectively stimulate the core; 2

Pay attention to the force point in the chest, and push-ups are done by clamping the chest instead of straightening the elbow. This will stimulate the chest more than the arm 3.

In addition to the chest force in the ascending stage, the chest force should also be controlled and gradually reduced during the falling centrifuge.

Although we often say that push-ups are a classic chest exercise, you can clearly feel that other related muscle groups such as upper arm, lower arm, shoulder and core are also involved in this exercise.

So one of the characteristics of push-ups is that the upper body participates in many muscle groups, which is a comprehensive training action.

In addition, push-ups are also a kind of self-weight training, which is a process of overcoming most of your own weight and supporting yourself through the strength of related muscles.

So the second feature of push-ups is that, like most self-weight training, the greater the weight, the greater the load and the more difficult it is to move.

Knowing the two most important characteristics of push-ups, the next is the key question: Why can't 1 standard push-ups be made?

3/ push-ups, 1 standard can't be done?

Children's shoes that can't afford push-ups are similar: women's shoes, big baseman, and children's shoes with weak upper body. ...

There are only two reasons: the related muscle groups are weak &; Your weight is too heavy;

Weak correlation muscle group

Push-ups are a comprehensive action, and the pectoral muscles, shoulder deltoid muscles, triceps brachii and core muscles all participate in the action, so if you can't do push-ups, besides weak pectoral muscles, weak arms, weak core muscles and poor shoulder stability, it may also be related factors.

Especially for girls' children's shoes, the upper limb strength is 40%-60% weaker than that of men. 2. People who are usually afraid of broad shoulders and thick arms will not specifically strengthen their arms and shoulders;

There are also few activities that can exercise the upper body in daily life (most women love running and dancing, mainly to exercise the lower body ... typing on the computer is useless for your upper body muscles)

The muscles used are not strong, and the upper body is weak as a whole, so it is normal for girls to kiss their feet as soon as they do push-ups ...

Large body weight base

Push-ups, as a self-weight training without equipment, mainly come from your own weight, so no matter what your training level is, the greater your weight, the more difficult it is to move.

Especially for heavyweight players with more fat and less muscle, doing push-ups is just like letting a novice do heavy training directly, which is naturally more difficult. ...

4/ How to do push-ups from scratch?

In the end, it's the same routine: let's talk about you who can't do 1 push-ups. What is the correct opening posture?

Strengthen related muscle groups

The first point is actually the same as the pull-up posture you know. The weakness of any muscle group involved in the comprehensive action is like the short board in the barrel theory, which is the related factor that limits you to complete the action better.

Therefore, to do push-ups, the muscle strength involved should not be too weak, and the toe end and core of pectoral muscle, third brachial muscle and deltoid muscle should be strengthened.

Find the sense of strength of the target muscle group

This is relatively more important for women's shoes. Compared with boys, most girls just want breast enhancement and don't want thick arms.

But if you can't find the feeling of chest exertion in push-ups, and only feel the pain in your arm, then it is really possible that your arm is mainly exerting strength. ...

Therefore, finding out the strength of the chest, feeling the stress clamping of the chest during the movement and unifying thinking are also ways to stimulate the chest and participate more in the stress.

So how can we find the feeling of chest strength? You can start by doing more chest-specific movements, such as zipper clips, elastic belt clips and butterfly clips ~

Of course, we also have extensive push-ups, diamond push-ups and so on. Mainly to make the chest work better, but for children's shoes that standard push-ups can't do, diamond push-ups seem to be more difficult. ...

Reduce the difficulty of action, step by step

Finally, if you can't afford to do standard push-ups, and want to try push-ups, you can start with kneeling push-ups or upward inclined push-ups.

Kneeling posture and upward inclined push-ups, other muscles in the lower body share a large part of the body weight during exercise, and the related muscles bear relatively little weight;

The movements are also relatively easy to do, which is very suitable for girls who have no strength and heavier friends.

However, it should be noted that when doing kneeling push-ups and upward inclined push-ups, the body has a slope, and the motion angles of shoulder joints and pectoral muscles are different from those of standard push-ups, which can not fully stimulate the whole pectoral muscles, mainly targeting the middle and lower parts of the pectoral muscles.

In other words, if you want to use kneeling posture and prone posture instead of standard push-ups, you still can't!

If you want to better feel the standard push-ups and better stimulate the chest muscles as a whole, you can try elastic belt-assisted push-ups

Elastic belt assisted push-ups, the biggest feature is that on the basis of standard push-ups, elastic belt helps you to bear part of the load, and the muscles stimulated by the action remain unchanged, while the difficulty and load of the action are greatly reduced.

In other words, it is equivalent to helping you lose weight and do push-ups, which makes you feel the push-up experience after becoming thin, so it is also a very good push-up entry posture.

After strengthening the strength of the muscles related to push-ups+mastering the feeling of chest strength+starting to do push-ups step by step, you can start all kinds of fancy push-ups and chest exercises!

What's the use of push-ups? Simply put, push-ups can stimulate the chest muscles better by changing the grip mode and the depth of training! Traditional push-ups, the center of gravity is near the palm; Push-ups Push-ups, the center of gravity will shift to the vicinity of the palm root. By changing the stress angle of sternoclavicular joint, the pectoral muscle can exert better force and reduce the shear force on the elbow. In addition, push-ups can also make the pectoral muscles sink deeper, make the initial stretching range of the pectoral muscles larger, make the pectoral muscles exert greater strength and bear greater strength, and the training effect is better!