Now more and more people want to be healthier, and they all pursue fitness. Fitness can not only bring us a strong body, help you lose weight and keep fit, but also make your body healthier and healthier.
People nowadays are basically in a fast-paced life. Although I want to exercise, I usually have little time and have little chance to go to the gym for training. In fact, there are many ways to exercise. If you don't have time to go to the gym, you can exercise at home with your bare hands.
Free-hand training is very popular in foreign countries and influenced by fitness culture. There are more and more street fitness experts. Through unarmed exercise, you can effectively improve your body balance, shape your body dimension, and have the effect of exercising with the gym. Push-ups are the most common unarmed movements, and they are also one of the golden movements to exercise upper limbs.
Push-ups look simple, but they need strong core and arm strength to do it. In normal times, can the push-ups we do really achieve the maximum exercise effect? First of all, before answering this question, you have to see if you have really achieved the standard of push-ups.
So how do you do a standard push-up? Let's take a look together.
First of all, understand that push-ups are not linear movements.
In other words, push-ups are not straight up and down. Push-ups are supported by feet and move in a semicircle.
Second, the distance between hands.
The distance between hands is the distance between hands. The distance between the hands of a standard push-up is slightly wider than the shoulders, so you will feel relaxed when doing push-ups. Although the hands of some advanced push-ups are much wider or narrower than the shoulders, for ordinary people, the most comfortable hand spacing is the most effective way to do push-ups, which will also reduce joint wear and prevent injuries.
Third, the distance between feet.
The distance between feet is the distance between feet. For feet, there is no rigid requirement like hands. The reason is that it can be prevented when the distance between feet is narrow? Physical laziness and cheating? ; When the foot spacing is large, although the body will look natural, it can help muscles support the body and exercise the foundation and balance of the lower body.
In order to standardize the action, we should choose a smaller foot spacing. You can also adjust the interval of push-ups according to your training plan.
The distance between hands is the distance between hands. The distance between the hands of a standard push-up is slightly wider than the shoulders, so you will feel relaxed when doing push-ups. Although the hands of some advanced push-ups are much wider or narrower than the shoulders, for ordinary people, the most comfortable hand spacing is the most effective way to do push-ups, which will also reduce joint wear and prevent injuries.
Fourth, the body
When doing push-ups, you need to keep your waist, abdomen, back and buttocks, and your body is always in a straight line. Only in this way can the muscles of the body complete push-ups at the same time and achieve the purpose of exercise.
It is worth noting that in the process of push-ups, collapse, bending and hunchback are all wrong.
Common mistakes made by novices in doing push-ups are:
1. The body is not in a straight line
2. The angle between the arm and the body is too big.
3. The motion range is small (when supporting downwards, supporting upwards in the middle)
The above four aspects and these three mistakes are the details that should be paid attention to in standard push-ups. Check yourself quickly. Is your push-up standard?
Doing push-ups every day can improve physical fitness. Not only that, it can also exercise our arms, chest muscles, shoulders and back, which is a very good action to enhance the strength of upper limbs.
How many push-ups does an ordinary adult male have to do to reach a healthy level?
The following is the evaluation table for men's push-ups:
Refer to the table to see if you have reached the health level.
When we do push-ups, try to put the target? Increase? The goal is to exercise every day 100. If you can't insist at first, you can finish it in groups. When you can do 20 to 50 or 60 push-ups at a time, it shows that your physical fitness, upper limb strength and core muscles have made great progress.
It is also worth saying that high-quality standard push-ups are not suitable for beginners. Standard push-ups need to support about 65% of their own weight, that is, the greater the weight, the more difficult it is. It is suggested that beginners can strengthen their strength from flat support and dumbbell exercises.