1, the feeling of leaning up and pushing up

When pushing up, there is a strong contraction and squeezing feeling on the lower side of the chest. When push-ups, the upper arm is clamped, and the auxiliary force at the back of the upper arm is only slightly contracted. At the lowest point, there is a slight pulling feeling in the chest and shoulders.

2, the upward tilt push-ups operation steps

Hold your hands on a stool about half a meter high, slightly wider than your shoulders, stretch your body into a straight line and keep your back straight. Bend your arm to the edge of the stool, then stretch your arm and get up to recover. If you can't complete the action, you can support your hands on a higher object such as a table. Pay attention to the stability of the supported object, and the supported object cannot move during the action.

3. Common mistakes and solutions of upward tilt push-ups.

The common mistake is that the elbow joint is locked when the arm is straight, and the arm is obviously straight during training.

The solution is to straighten the elbow joint, but don't overstretch the lock. Keep your back straight all the way, look at your body in a straight line from the side, hold your chest out and lower your shoulders.

The definition, standard movements and precautions of push-ups;

1, push-up definition

Push-ups are common fitness exercises, which mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. When doing push-ups, it takes 2 to 3 seconds to completely put down your body. Finally, the chest should be about 2 to 3 centimeters off the ground, and then immediately hold it up and return to the starting position.

2, the standard action of push-ups

To achieve a perfect starting position of push-ups, the body must be kept in a straight line from the shoulders to the ankles, the arms should be placed on the chest, and the distance between the hands should be slightly wider than the shoulders. This can ensure that each movement can exercise the triceps brachii more effectively. If you can't do complete push-ups, you can also land on your knees. This is the method you can choose when you want to continue exercising because you can't complete formal push-ups.

3. Precautions for Push-ups

Exercise step by step, from easy to difficult, from less to more, from light to heavy. According to your physical condition, choose the appropriate exercise mode and control the exercise load. Get ready, relax, and prevent injury and muscle stiffness. Fingering, high-five and weight-bearing exercises are prohibited for the elderly. This method is prohibited for patients with heart disease and hypertension.