bend down
On the surface, when doing push-ups, the body is supported by both hands and feet, in which the feet are hardly stressed and most of the weight is exerted on the arms, but this does not mean that other parts of the body are not stressed. From a mechanical point of view, the middle part of the two supporting points, that is, the waist and abdomen, is the most stressed part except the fulcrum, because the weight of the body will give it a great moment, which is also the reason why many people feel tired when doing push-ups.
Because of this, coupled with the instinctive reaction of the human body, the waist and abdomen will move in the direction of stress to reduce the discomfort caused by the moment. At this time, it will form a hunchback and collapse state, and the body is curved. The more bent the waist and abdomen, the greater the stress. At the same time, the back bend of the waist is different from the normal stress state, which will cause certain damage to the waist. Then why don't some people hunch over and collapse? This is because its core strength is strong enough to maintain the stability of the waist and abdomen. Therefore, if you don't have enough core strength, you may wish to take the posture of supporting the ground with both hands to reduce the difficulty of movement, or use flat support to enhance the core strength. Always remember that the head, back and lower limbs are always in a straight line. In addition, it is suggested that the feet should be put together to form a fulcrum, which can form a stable triangle with the fulcrum of both hands, so that the pressure is more concentrated, rather than being in a state where the legs are separated.
Waist and abdomen arch
Unlike hunching, the waist and abdomen arch in the opposite direction, which is also caused by the body's desire to be "lazy". Everyone must know that there were many arch bridges in ancient times. The reason why this design is adopted is that the middle position mentioned above is often the part that bears the maximum torque, and the arch structure will disperse the force to the fulcrum at both ends. In other words, when the waist and abdomen are arched, the arms and legs will bear more pressure, and at the same time the waist and abdomen will reduce their own pressure, which is also because the waist and abdomen are not strong enough.
Waist and abdomen arching usually occurs when returning to the initial posture. At this time, in order to conform to the moving direction of the waist and abdomen, the arm often moves to the foot, that is, it forms an obtuse angle with the ground. When doing the next movement, the waist and abdomen will return to a straight line with the back, and at this time, the arm will form an acute angle with the ground, which will produce a "shoulder delivery" and make the deltoid muscle bear more pressure. Not only that, this series of movements will make you feel natural, not at all.
Double-handed internal buckle
When you want to stand up from your seat, many people will hold the table with their hands. If you look closely, you will find that when they hold the table, their hands are mostly in the state of internal button, that is, their fingers are opposite, rather than upright or abduction, because this is more in line with the direction of force exerted by their arms, shoulders and even their chests and backs, which can save more effort. The same problem will occur when doing push-ups. First of all, it should be emphasized that the hand itself is harmless, but bending the arm will cause excessive abduction of the elbow, resulting in excessive elbow pressure. The correct posture is to move your hands vertically forward and adjust your arms according to the target muscle group.