Push-ups are the most familiar exercise for fitness friends. They are simple and practical, not limited by time and place, and you can exercise at will.

Push-ups mainly exercise the muscles of the chest, arms, waist and abdomen. Doing push-ups well is enough to help you build a strong body.

Everyone must know the common push-ups, but do you really know the various changes of push-ups and the muscles you exercise? ? Here we introduce these subdivided movements in detail, so that you can exercise your target muscles purposefully in fitness and make your body muscles develop harmoniously.

At present, the movement changes of push-ups are mostly divided into four types: ultra-long distance, wide, medium and narrow hand spacing.

1. Long-distance push-ups mainly exercise the lateral pectoralis major and biceps brachii. The greater the elbow angle, the greater the force on the biceps brachii.

2. Wide push-ups

Generally, it is 1.5 times the shoulder width. It mainly exercises the lateral pectoralis major and develops the toe of deltoid muscle and triceps brachii.

3. Middle distance push-ups

Slightly larger than the shoulder width, it mainly exercises the middle part of pectoralis major (increases the thickness) and develops the toe of deltoid muscle and triceps brachii.

4. narrow push-ups? Less than shoulder width, put your hands in front of the nipple, mainly exercise the toes and triceps brachii of deltoid muscle, and develop the inner side of pectoralis major (pectoral groove)

First line? Practice on Monday? Every move? 15 times a group? Do 3 groups

Second line? Wednesday? be the same as the above

Third line? Friday? be the same as the above

Need appropriate action? If you feel relaxed, add the group plus sign. On the contrary, it decreases.

good luck