Push-ups, as a representative action of unarmed fitness, can play a good exercise effect on chest muscles. For some people who have no fitness foundation, push-ups are indeed a good choice, but if you only know how to exercise with push-ups, but you can't master the correct method, it's just in vain.
Fitness for a month, in fact, no one can guarantee what effect you will achieve The most important thing is to find the right way by yourself and stick to it. A month is too short. After a year or two, you will believe that your efforts have not been in vain.
Push-ups are very simple and can be done in any venue, so many people think that as long as they lie down and support their bodies with their arms, they have completed a push-up. This way of doing push-ups is blind. If you do 40 push-ups every day for a month, I believe many people will have neck and shoulder pain. Some people can't even persist for a month, only for about half a month, which will lead to shoulder, back and neck pain and can't continue to persist. In clinic, some patients who insist on doing push-ups to induce pain persist in treatment for about three months, and still doing push-ups will lead to unbearable pain.
First, excessive abduction of the shoulders. When many people do push-ups, their upper limbs are almost perpendicular to their bodies, which is called shoulder abduction. Doing this action will make it easier for you to do push-ups, but this action will not exercise our chest muscles, and it will probably exercise muscles in other parts. Second, this kind of action will cause great pressure on our shoulder joint, which will easily lead to instability of the shoulder joint and damage the muscles and soft tissues of the shoulder joint.
Dr. Xie also often does push-ups. When our bilateral upper limbs form an angle of about 45 degrees with the chest wall, it can be said that it is the most comfortable and labor-saving after adaptation. Strictly speaking, the included angle is about 10 degrees, which is very laborious, but it is really the best for exercising our chest muscles. After every exercise, we can feel obvious chest muscle tension. As shown in the figure, although it will be easier to do push-ups at first after the obvious excessive abduction of both upper limbs, if you persist for a long time, you will have shoulder pain, and the painful parts are the muscles around the armpits on both sides and the muscles of the back, not the pectoralis major we want to practice.
Second, bow your head when doing push-ups. Many people insist on doing push-ups at first, but they don't require the standard of action. Many people habitually do push-ups with their heads down. In the long run, they will pull the muscles of our neck excessively, which will lead to obvious pain in the neck, shoulders and back over time. It's not good for our cervical spine.
Third, bend over when doing push-ups. Many people start doing push-ups when they are not exercising their core muscles, so what will happen? Even when doing push-ups, my waist sinks and I can't lift it. When you barely support, you will feel obvious convulsions in your whole abdomen and back. After the push-ups the next day, it was not the chest muscles that felt pain, but the back pain, indicating that the purpose of exercising the chest muscles was not achieved at all. What needs to be done at this time is to strengthen the strength of the core muscles, that is, to support the plate. When your core muscles are not supported, please don't blindly do push-ups, because it may cause waist injury.
Fourth, when doing push-ups, put your hands inward.
When you see this picture, you should understand the meaning of this sentence. This push-up with both hands inward will lead to the rotation of the whole upper limb, which will exert certain pressure on the shoulders and elbows. If the work is not up to standard, it will lead to scapula rotation. In this way, the shoulder, elbow and scapula will be unstable during the whole push-up, which may lead to pain and even tearing of the surrounding muscles.
In standard push-ups, our heads should be straight, and the angle between upper limbs and trunk should be as high as 30 to 45 degrees. Our whole back must be straight, and we must never collapse. Our feet should be as wide as possible to help us stabilize the whole trunk. Every time we do push-ups, we have to feel the force of bilateral pectoralis major muscles. If the muscles in the shoulder and neck are exerting force, it means that what we are doing is wrong. It is particularly important to cultivate this feeling.
Here, Dr. Xie wants to give you a piece of advice. Don't believe anything when you are new to push-ups. How about doing 40 push-ups every day for a month? Because you don't know whether your core muscles are suitable for supporting you to complete 40 standard push-ups every day, everyone's physical strength, weight and physical quality are different. If everyone insists on the standard of 40 per day for a month, it is likely to cause a lot of neck, shoulder and back injuries.
First, don't rush blindly, but take your time according to your physical condition. The key to doing push-ups is the standard to be achieved in the initial stage. After the action is standardized, just wait until our bodies get used to it. If the movements are not standardized, it will not only fail to achieve the purpose of training, let us do useless work, but also cause harm to the body. In the process of early contact with push-ups, the most important thing is to find the feeling of chest muscle force and do standard movements. At the initial stage of contact with push-ups, it is recommended to train your core muscles with flat support.
Second, simplify push-ups. Beginners can do simplified push-ups. This action is actually very simple, that is, we don't need to support our body with our feet, but with our knees, so that the requirements for our entire core muscle group will be reduced, so that we can find the feeling of early contact between push-ups and chest muscles without causing certain pressure on our neck, shoulders, back and waist.
It should be noted here that overweight people must put a cushion under their knees to avoid putting too much pressure on our patella.
Third, learn to rest. Any exercise, from the perspective of strengthening muscles, is not recommended to be done continuously for a long time. Generally speaking, if you want to train a muscle to make it grow, we suggest that you can. Be sure to take a day off after 2~3 days, and give the muscles a rest time, so that the muscles have a chance to grow. In fact, the most fundamental purpose of sticking to a certain sport for a month on the Internet is to cultivate a person's habits. It is not a month's time that can make a person's muscles change much. If people really insist on fitness, they will know that the growth of a certain muscle is not a simple month, and it will show obvious results. It is necessary to combine work and rest and give muscles a chance to grow in order to shape a better figure. If you insist on push-ups, you feel very tired after a while, and you feel obviously tired the next day, then your body may be overwhelmed, so taking a break in time is the best choice. Give yourself a day or two to rest, and also give your muscles a day or two to rest.
Hello, I'm glad to answer your question. I'm Yan Daming, Sepp's fitness instructor.
First of all, there are too many uncertainties. Forty push-ups a day are good for keeping fit. Push-ups are not enough to develop better dimensions and more obvious lines.
If you want to exercise your muscles better, unarmed training is not a good choice. We should try to use equipment for training. Barbell dumbbell fixing equipment and so on. ..
We want muscle growth, mainly through a reasonable diet to destroy muscles and repair recovery. Therefore, unarmed training will not destroy our muscle fibers better, but resistance training can destroy our muscle fibers better. So it is not clear that 40 push-ups a day can be practiced for a month. At most, there may be some minor changes in your pectoralis major.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
It can only be said that the chest muscles, arms and shoulders have changed a little, because the amount of push-ups to stimulate muscles is too small.
And the time to keep exercising is too short, one month. If you want to have a good effect, you usually stick to it for three months.
To be effective, we must gradually increase the quantity and intensity. The number of push-ups is slightly increased by one hundred or two hundred, or you can do narrow push-ups and challenge one-handed push-ups.
Like many friends who do push-ups in their spare time, their breasts, arms and shoulders are much fuller than ordinary people; But also ensure that the muscles can be effectively stimulated. For example, 40 push-ups are too few to stimulate muscle growth.
If you insist on doing 100 push-ups every day, the upper limbs (chest, arms and shoulders) will be much fuller after two or three months, and it may only take 10~25 minutes to complete 100 push-ups every day.
For this time, we can play less games or brush less small videos and use these time to exercise. After two or three months, our bodies will really change.
It is worthwhile to spend time on the right things. I hope everyone can insist on doing 100 push-ups every day instead of 40!
I don't know what effect you want.
I can tell you responsibly that it is useless to get quick success in fitness. Even if you do 100 push-ups every day, not for a month.
The human body has an adaptability, and you will soon get used to the intensity of exercise, and you won't feel tired. 40 push-ups, the amount of exercise is raining in Mao Mao. C Ronaldo has to make 20 thousand yuan every day, but we can't compare with him. Doing 500 yuan a day will have an effect.
If you want to build some muscles, you need systematic exercise and feel very tired every day. As far as push-ups are concerned, you have to be very standard and increase the number of times. You must feel tired and sweaty.
Feeling tired or miserable is due to slight physical injury. Slightly injured, the human body will start the repair and enhancement mechanism, and it will take a long time to see the effect.
However, if you just want to get happiness from fitness and improve your mental state, you don't have to be so intense. Real athletes are in poor health, because the injury is too great and the balance of the human body is destroyed.
As long as the strength is suitable for you, it will improve the muscles and strength of pectoral muscle, triceps brachii and deltoid toe! But first, make sure, do you have the pressure to complete 40 push-ups?
Push-ups are classic training movements, which can be trained anytime and anywhere, regardless of time and place. The most targeted thrust muscle group is mainly composed of pectoral muscle, triceps brachii and toe of deltoid muscle, which is helpful to improve the strength of waist and abdomen core muscle group.
Push-ups are exercises to test the relative strength of trainers. Push-ups account for about 65% of the body weight, and most men who are not overweight or overweight can complete them more times.
The training intensity of 40 push-ups every day is relatively easy for most people, and its training effect is naturally not high. If it is difficult to complete, it will be improved.
How to increase strength?
Most people improve the number of times indefinitely. In fact, this is more about endurance and physical fitness. It is not helpful to improve muscle strength. I suggest training higher-intensity push-ups, such as:
Narrow push-ups:
Deep push-ups:
One-arm push-ups:
In addition, for the movements of thrust muscles such as chest muscles, there are also movements such as flexion and extension of parallel bars. Adjust the training intensity according to personal ability, step by step, in order to make lasting progress!
There will be some benign changes in the body, but the degree is so weak that only you can observe it.
1. The strength of the arms and chest muscles becomes greater.
One of the functions of push-ups is to train the triceps at the back of the arm.
You may feel pain in this position during your training.
Stick to it for a month, and this part of the strength will become bigger.
So is the chest muscle.
The pectoral muscles dominate your outward strength more, similar to pushing the door.
After training, this thrust will also increase.
2. I can feel a little muscle.
When you stretch your arm hard, you can feel the triceps stiffness.
When you press your chest hard, you can feel the chest muscles harden.
But this is only a tiny detail.
Because a month's training is not enough to make you have strong muscles.
3. Cardiopulmonary function improved slightly.
If you do a set of push-ups every day.
It takes about 90 seconds, of course, the premise is the standard of action.
In this process, your heart and lungs consume more oxygen than usual and get exercise at the same time.
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The size of the above changes depends on your weight.
The greater the weight, the more difficult the push-ups are and the higher the degree of physical exercise.
However, I need to remind you that 40 push-ups a day will not have much training significance. If physical strength permits, please increase the intensity.
I hope it helps you.
As for the training action of push-ups, I believe everyone is familiar with it, because we may encounter the training action of push-ups in physical education class at school or in many physical education exams.
And many of us will do push-ups at home or outdoors, especially many male friends who have a certain pursuit of figure.
What we need to know is that if our push-ups are done in a standard way, then push-ups are a good chest muscle training action for our body.
Since push-ups are good chest exercises, what will happen to your body if you do 40 push-ups every day for 30 days? Will you become a muscular man with a particularly large chest muscle? 、
First, you won't become a muscular man with big chest muscles.
What we need to know is that if our muscles want to grow, we must need some strength training, such as high-intensity anaerobic exercise such as stretching iron in the gym.
Although push-ups are a good chest exercise, the training amount of 40 push-ups a day is very limited for many of us to stimulate our chest muscles.
In other words, if we want to use 40 push-ups every day to make our chest muscles bigger and turn ourselves into a muscular man with big chest muscles, it is difficult or impossible.
Although this amount of training will stimulate our chest muscles to a certain extent, so as to be strengthened, it is still far from enough to make the dimension of the chest muscles, that is, the size of the chest muscles, increase significantly.
If we want to significantly increase our muscle strength and chest muscle size, then I will increase my training volume and training load.
Then how can we increase the amount of training and increase the training load? Generally speaking, there are two common ways to do this. One is to increase the number and types of push-ups you do every day, and the other is to go to the gym to do some chest exercises, which will bring us better training results.
Second, what changes will such training bring to our bodies?
First of all, we should know that although 40 push-ups a day is not particularly rare for many of us, it should be generally rare.
In other words, many of us do 40 push-ups every day. After 30 days, we will not only see obvious changes in our bodies, but also find it difficult to feel changes in our physical strength and other functions.
We should also know that although this is a relatively small sport, for many of our friends who have little experience in sports training, it is better to have sports than not to have sports.
In other words, if we have never exercised, our muscle strength and muscle dimension are very small. Doing 40 push-ups every day for 30 days can also make some changes in our body, such as feeling that our chest muscles are getting bigger, feeling that our physical strength is increasing, and feeling that our whole person is getting more and more energetic.
Finally, I want to say that if we can only do 40 push-ups in a training session every day, then we can only do 40 push-ups every day, and then gradually increase the training volume in the later days, slowly and step by step.
Push-ups are the most familiar unarmed training content and a classic fitness training content. Whether sweating in the gym or training at home, push-ups are an important part of the training content.
The main reasons why the training action of push-ups is so valued are as follows:
1, Push-ups have low requirements. You can practice push-ups whenever and wherever there is enough space, and this kind of training does not need any auxiliary tools.
2. Push-ups are exercises for large muscle groups. Except for the pectoral muscles, biceps brachii and triceps brachii, which are recognized by most people, they can all be improved in this training. In fact, our abdominal muscles, leg muscles, hip muscles, back muscles, shoulder muscles and even waist muscles can be exercised to a certain extent in this training. For example, if you do push-ups immediately after abdominal training, you will feel abdominal pain, and it will be accompanied by a burning sensation.
3. Push-ups are the safest training action in all training programs. You may have heard that someone accidentally pulled an abdominal muscle while doing abdominal muscle training and caused a hernia. You may have heard that someone accidentally injured his shoulder muscles while making a dumbbell bird (I had the same problem). You may also have heard that someone was injured while doing a weight-bearing squat, resulting in a torn leg muscle or a waist injury. But you shouldn't have heard of anyone who was injured while doing push-ups, because this kind of self-respect training can't get up or down at best, and it's not far from the ground ~
4. Push-ups consume low energy. Yes, very low. Because of its low energy consumption, you can add a set of push-ups after completing any training as the last step to consume physical strength. As we all know, after the body's energy is completely exhausted, the growth is far greater than the rest without exhausted energy.
There are many reasons why push-ups have become the most popular training action, so I won't explain them here, because the above content is enough.
Then after reading the above, we can easily understand the role of push-ups. In the whole process of fitness, "standard push-ups" is only an auxiliary training content, which can be interspersed in any exercise. Doing 40 "standard push-ups" every day will not bring much improvement to our system unless you never exercise.
Of course, what I'm saying is that if you can complete 1 group of "standard push-ups" 40 times a day, it will have a good effect, but if you insist on 1 group of 40 times a day for 30 days, this amount is still not enough to make a normal exerciser change his appearance.
So after completing the standard push-ups of 1 group for 20 times× 2 groups, you can go forward again. "Narrow push-ups" is your next goal, and the general action is the same as "standard push-ups". The only difference is that your hands should be placed directly below your chest, your index finger and thumb should touch each other, and then you should complete the push-ups.
"Narrow distance push-ups" can further strengthen the exercise of upper bundle of pectoral muscles and triceps brachii, and also have other push-ups effects. When you can perfectly complete 2 groups × 20 narrow-range push-ups, you can put the focus of push-ups on the agenda, so there are "lever push-ups" and "one-arm push-ups". If you can complete 1 one-arm push-ups perfectly one day, then increase the number of times, and you have opened the door to the palace of the strong.