Because the action is self-weight training, it requires relatively high relative strength of the trainer (self-strength loading self-weight training). In the process of push-ups, the weight of thrust muscles is about 65% of body weight.
Another advantage of self-respect training is that it requires very little training environment and time. Push-ups don't need any equipment, as long as they can lie on the ground.
So as long as the trainer works hard, you can improve this movement efficiently. After all, you can devote yourself to training anytime, anywhere.
If your strength is poor, or your weight is heavy, it will affect the number of times you complete this action. Many friends like exhaustive training, and a group can't do anything, even if the movements are out of shape, they must persist. In fact, such training is relatively inefficient.
Put the quality of movements first, practice several groups at a time, and then each group can be exhausted or nearly exhausted under the premise of standard movements.
For example, you only do one or two sets of exhaustive training and only do 30 push-ups at a time (18+ 12). If you are doing near-exhaustion training, you can do (16+14+12+10+8) 60 push-ups in multiple groups!
Obviously, with the same training, the training ability is doubled. And the movements are all high-quality training, the effect will be higher, and the strength and endurance will be improved faster. After a period of time, you can see your obvious changes.
What if you don't do many push-ups at a time? Adhere to the routine training of push-ups and strengthen the muscle strength training of corresponding parts.
Push-ups, as a cheap strength training, are suitable for bodybuilders of all ages. The training ability of push-ups is a sign of physical comprehensive quality, and the number of push-ups is not much, which means that there is little training at ordinary times.
Push-ups, training chest muscles, triceps brachii, core, etc. Wide-distance push-ups mainly train chest muscles, while narrow-distance push-ups mainly train triceps brachii. To improve the training times of push-ups is to adhere to routine training and step-by-step training while mastering the correct training methods and means.
Correct push-up muscle training, hands forward, the distance between hands slightly wider than the shoulders, the body in a plane, the angle between the big arm and the body should be kept within 45 degrees when the body falls, and the action should not be too fast.
Practice makes perfect. Regular push-ups training, three to five times a week, more than four groups each time. Each group was exhausted or nearly exhausted. Step-by-step training refers to increasing the training difficulty in time with the improvement of push-up training ability; Increase the difficulty of training, including doing oblique push-ups, narrow push-ups, weight-bearing push-ups and other training.
Training pectoral muscles, triceps brachii and core parts in other ways is helpful to improve the ability of push-up training. Specific to the training of chest muscles, you can do barbell/dumbbell bench press, dumbbell flying bird, butterfly chest clamp, tension machine rope chest clamp, Hummer chest press, parallel bars wide arm flexion and extension, etc.
The training of triceps brachii includes the flexion and extension of dumbbell neck and back arm in sitting position (single arm), the flexion and extension of dumbbell arm in prone position and the flexion and extension of neck and back arm in supine barbell. The training of the core parts includes belly rolling, flat support, supine leg lifting, prone climbing, lifting at both ends and so on.
As long as you change your training plan, you can improve quickly! "Ensure quality, avoid exhaustion and increase the number of groups" to improve the total training and further improve the overall strength endurance!
Push-ups are the most classic fitness training movements, which are very targeted to stimulate the toes of pectoral muscles, triceps brachii and deltoid muscles, and also help to improve the strength of the core muscles of the waist and abdomen.
Because the action is self-weight training, it requires relatively high relative strength of the trainer (self-strength loading self-weight training). In the process of push-ups, the weight of thrust muscles is about 65% of body weight.
Another advantage of self-respect training is that it requires very little training environment and time. Push-ups don't need any equipment, as long as they can lie on the ground.
So as long as the trainer works hard, you can improve this movement efficiently. After all, you can devote yourself to training anytime, anywhere.
If your strength is poor, or your weight is heavy, it will affect the number of times you complete this action. Many friends like exhaustive training, and a group can't do anything, even if the movements are out of shape, they must persist. In fact, such training is relatively inefficient.
Put the quality of movements first, practice several groups at a time, and then each group can be exhausted or nearly exhausted under the premise of standard movements.
For example, you only do one or two sets of exhaustive training and only do 30 push-ups at a time (18+ 12). If you are doing near-exhaustion training, you can do (16+14+12+10+8) 60 push-ups in multiple groups!
Obviously, with the same training, the training ability is doubled. And the movements are all high-quality training, the effect will be higher, and the strength and endurance will be improved faster. After a period of time, you can see your obvious changes.
Practice arm strength first, you can do support exercises on the wall first, and then do flat support exercises after a period of time, that is, support the ground with your forearm and stand on tiptoe (don't lift your ass too high, otherwise it won't work, and don't stick your chest and abdomen to the ground). Then you can practice push-ups, which should be more than before. Mainly insist.