Action essentials

Hands on the ground, fingers shoulder-width apart, legs straight back. Bend your arms to make your body fall straight, keep your shoulders and elbows on the same plane, and keep your torso, hips and lower limbs straight. After propping up, firmly return to the original posture in order to complete it at one time.

Lie face down on the floor. Hands flat, almost touching shoulders, fingertips forward, abdomen.

The posture of the hand is similar to bench press, but in order to stimulate the triceps muscle to the maximum extent, the hand should be parallel to the chest, about shoulder width apart, and the elbow should be next to the body.

During the whole movement, the body is in a straight line from head to toe, and the eyes are on the floor.

"The feet are perpendicular to the ground, the toes are pressed to the ground, and the legs are stretched out.

Then I started doing push-ups. Exhale while stretching your arms.

Keep your elbows inward and support your body with the strength of your triceps.

"Arms completely straight. At the bottom of the action, either gently lock the elbow or extend the elbow to the position just unlocked. Stop for a moment. Then dive.

Inhale during the downward movement, and hold your breath at the bottom of the movement. Don't relax on the floor in order to keep the target muscles in a constant state of tension. Pause for ten seconds and then continue.

Training elements

Time: Do triceps push-ups at the end of chest or triceps training.

Bee training sequence: a set of standard bench press, arm flexion and extension, triceps flexion and extension.

Exercise: Three groups. Each group has 1.2- 1.5 times, and the rest between each group is controlled within 60 seconds.

main points

When practicing, try to put your hands in a diamond or triangle posture (finger to finger, thumb to thumb). In the process of exercise, elbow abduction can increase the difficulty of exercise and make triceps burn more.

Keeping the elbow inward can reduce the stimulation to the front of pectoral muscle and deltoid muscle, and further separate triceps.

Keep your body in a straight line during the whole exercise and tighten your upper body. Looking directly down can reduce the tension in the neck.

As a more advanced posture change, a pair of dumbbells can be separated from shoulder width and placed under the chest. Hold dumbbells with Chinese grip (palms inward) and do push-ups.

Try to press your chest down until it touches the ground. This will increase the range of motion. When using dumbbells, be careful not to shake or roll the dumbbells.

In order to strengthen the degree of muscle burning, you can do a set of diamond-shaped hands or standard exercise triceps push-ups immediately after pressing the triceps (compound group).

If you can do more than 15 times in each position, you can ask your assistant to press your upper back to increase resistance. If you can't do it several times, you can try to bend your legs and land on your knees instead of your feet.

Because push-ups are self-weight as resistance and strength training, the intensity is not enough. Therefore, it is suggested that bodybuilders who are "practicing" should choose barbell bench press, parallel bars arm flexion and extension and other training actions with heavy load, and take push-ups as warm-up before training. Generally, you can flatten it at first, but this will make your chest muscles bigger at the lower part and smaller at the upper part, which is not a perfect chest muscle. At this time, you should raise your legs, for example, put them on a stool, and then support the ground with your hands, so that you can exercise the upper part of your chest muscles. Generally, you can inhale when you are close to the ground and exhale when you are far from the ground, which can better stretch your chest muscles. Generally, the frequency of a group is 10 -25 times. Take a minute off and do the next group. You can do more than three groups, or you can do one group. It works best when your muscles are numb, then rest for a day or two before cooking, and then keep high-protein food. This is a standard push-up exercise.

Pay attention to strict quality control and keep your body straight. What if we only ask for quantity, not quality? You'd better take your time, maybe a little less, but you will have a pair of beautiful chest muscles, (mine is super suitable):)

When you have a group of more than 25 times and can continue to do it, you can put some weight on your back and be sure to limit the number of times to less than 25 times, so as to exercise your muscles. Consume fat more than 25 times without thickening muscle fibers, that is, without growing!

The best way to do push-ups is to lie flat, but when doing it, don't step on your waist and hips and look up slightly, that is, keep your body and trunk in a straight line.

If you want to practice chest muscles with a larger outline (area), you can widen the distance between your hands when you do it. If you want to practice your chest muscles fully, you can clamp your hands around your waist.

Upstairs, calm down-it is good to say that you should do it slowly, but the number of times in each group is not that much. The next group, 15- 18, can do more than 6 groups at a time, only once a day, or once in the morning and afternoon.

Finally, I would like to remind you that the best way to practice chest muscles is not push-ups, but push-ups, because push-ups only bear part of the body weight in the best state. The weight of push-ups can be increased, and the effect can be much better than push-ups. The best way to do push-ups is to lie flat, and then do it slowly, slowly, slowly, slowly. One group does 50-80 push-ups and three groups a day. After a month, it will definitely have an effect. Remember, it must be slow, not fast, all by inertia.

Chest muscle points: upper chest, middle chest and lower chest, depending on which part you practice.

Upper chest: the feet should be higher and the hands should be parallel to the shoulders.

In the chest: put your feet directly on the ground and your hands are parallel to your shoulders.

Lower chest: put your feet directly on the ground, but put your hands on your chest.

Make three groups, each group 12- 18, depending on your physical condition. You need to move slowly to exercise. You need to do it once a day, or once in the morning and evening. ...

push-up

Plan: Do 10 groups every day, with 20 in each group. I can grow to 25 in the future. Add according to the number of five, no more. Be sure to do it in groups. Each group has a rest for 2-5 minutes.

It will take half a year to be effective.

1. Composite group push-ups (horizontal, upward and downward)

Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.

A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.

2. Strong push-ups

Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.

The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.

Step 3 push-ups and turns

Exercise muscles: posterior deltoid, psoas and lower back.

The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.

4, triceps brachii push-ups

Exercise muscles: triceps brachii.

It's the same as standard push-ups, except that the hands are held together and slightly rotated inward, so that the thumb and forefinger form a triangle. This changes the weight of the triceps brachii.

If you want to fully develop your chest muscles through push-ups, I suggest that you often change some details, such as the distance between palms (the wider, the more developed the chest side and the middle seam), the upper chest muscles develop slightly forward and the lower chest muscles develop slightly downward. If possible, you can make the tripod higher, which will have a different feeling, or do it on the parallel bars (if there is no parallel bars, you can find some bricks to pad your hands). All of the above are methods of developing chest muscles with push-ups, which can develop chest muscles more comprehensively!

I wish you the best of health!

The best time for exercise in a day is 4-6 pm and 8- 10 pm. Because people are in the best physical condition in the afternoon. It is very suitable for physical exercise and has a good effect of stimulating muscles.

I suggest you do push-ups at night. Generally, you can do 20 sets and 5 sets a day after practicing for a period of time. Slowly, according to the growth of strength, it can grow at a rate of five. Don't add too much

Generally, it is enough to practice for 4 days a week, because muscles also need rest, and frequent stimulation can easily cause muscle fatigue = but it can't.

Regarding diet, you can supplement some high-protein foods, such as bread, yogurt, eggs, etc. within 30-90 minutes after exercise. Eat less meat at night and eat more beef and mutton at ordinary times. fruit

It should also be supplemented appropriately. You don't have to eat it specially, just eat it when you think about it.

Finally, I can take a hot bath. Hot water can fully relieve muscle fatigue and can fall asleep faster. It is generally best to go to bed before 1 1.

Exercise should be combined with labor. If you exercise irregularly at home, you can do push-ups first, starting from both ends.

There is only one action! Don't use the equipment yet! That will hurt your joints! Because your strength can not meet the requirements of the instrument.

Usually do 3 sets of push-ups at home at night! No more than 20 in a group!

20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.

Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)

Because the movements can be irregular ~

This action can fully stimulate the abdominal muscles! Do a few will feel sour!

Nutrition should be fully supplemented. Generally speaking, it belongs to carbohydrates.

The main food sources of carbohydrates are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts and vegetables (such as carrots and sweet potatoes). ).

These are all helpful for muscle growth. I have been practicing fitness for 5 years! A little experience

Many people do push-ups, which are not standard, or collapse, or pout, or the range of action is too small ... contorted movements will greatly reduce the training effect and should be avoided as much as possible. It is especially important to note that in the process of lowering the body, the elbows should be spread out instead of pointing to the back of the body, otherwise the muscles in front of the shoulders will bear too much weight, and the focus of exercise will not be the chest muscles.

Bodybuilding is the best way to improve thin figure. It will enhance digestion and absorption, and it is a vigorous metabolism. More nutrients will be absorbed and transported to all parts of the body. It will improve the regulation of nervous system, promote the growth and development of collective organizations, enhance the function of internal organs, strengthen muscle fibers, and make the body stronger and fuller gradually.

Bodybuilding is based on strength training, and people with thin bodies are trained step by step. The number of times from less to more, the weight from light to heavy. It is advisable to train 3-4 times a week (once every other day), and each time lasts for 1- 1.5 hours, mainly to exercise the basic movements of large muscle groups. The practice is to shrink quickly, pause a little, and stretch slowly. It is appropriate for each group to complete 8- 15 times continuously, and it is appropriate to complete the action with all one's strength for the last two times. In every training, we should fully prepare and organize activities to avoid using heavy objects beyond our power. At the same time of bodybuilding training, try to avoid aerobic training, such as long-distance running, swimming, cycling, football, etc. These sports consume a lot of calories and are not easy to gain weight.

People who are thin should also pay special attention to the intake of diet to supplement the required calories and nutrition. By eating less and eating more meals, 5-6 times a day, it is convenient for digestion and absorption of nutrients. If there are many foods rich in protein, such as meat, fish, eggs and bean products, you can eat some fat in moderation to increase your fat intake. Eat a comprehensive diet to ensure adequate nutrition.

It takes a process for a thin person to become plump and strong, and it is necessary to persist in training, ensure nutrition and necessary recovery, in order to obtain satisfactory results. The ideal weight growth rate should be every