Do it like a soldier, sit-ups and then do it like yoga. Mastering the essentials of push-ups depends on your own perseverance. Do a good job of stretching muscles first to avoid muscle strain. It is best to do it under the guidance of a professional coach. Do a standard push-up. When it comes to training chest muscles, we always mention push-ups. Because it doesn't need any equipment and can be trained at home, it is quite popular. And push-ups can not only exercise pectoralis major, but also exercise deltoid and triceps brachii. Why do I recommend girls to do push-ups Because women exercise chest muscles, although there is no way to make the chest obviously bigger, it can make the chest fuller and firmer, and the chest shape will certainly get better! Push-ups are usually considered as male sports, however, fitness experts have found that push-ups may actually be the best fitness exercise for women. Open Step-by-Step Reading Mode Operation Method 0 1 Step 1: Understand the basic push-ups, bend your hands to the ground, keep a slightly wider distance than your shoulders, and bend your arms until your chest touches the ground. Keep your arms close to your body when bending your arms. When the body reaches the lowest point, it will pause for a while and then rise rapidly. Whether lying prone or supporting, keep your body in a straight line. Because once any part of the body relaxes during the period, the action is equal to failure. If women think that holding the palm directly on the ground will hurt the sandy jade palm, they can use a pair of small dumbbells as an auxiliary tool. But when doing push-ups, be sure to keep the wrist holding the dumbbell vertical, or you may get hurt. Step 2: The improved version of the simplest push-up Campbell provides a series of push-up modes for women to choose from, the simplest of which is the push-up with knees on the ground. Compared with ordinary push-ups, this push-up suitable for ordinary women is not supported on the ground with both feet, but on the knees. The energy consumption is much lower than that of ordinary push-ups, and basically any woman can do it. Step 3: Uphill Push-ups Find a bench with adjustable height, put your hands on the chair surface, and do about 12 push-ups according to the standard of ordinary push-ups. After getting used to this push-up height, you can lower the height of the chair surface. Once you can't do 12 once, you can adjust the height back to the previous cycle and continue to challenge yourself. Step 4: Do ordinary push-ups and gradually reduce the height of push-ups on slopes until you can do push-ups on ordinary ground. Step 5: Split-leg push-ups on the basis of ordinary push-ups, gradually expand the distance between the legs and change the muscle groups for exercise. Although the topic is an introduction to push-ups for girls, anyone with insufficient muscle strength can refer to this article! Let's get started! Kneeling push-ups are a good choice for beginners with insufficient muscle strength! Because the knee touches the ground, the arm becomes smaller, so the force required by pectoralis major muscle becomes smaller. Important points to pay attention to: from 1, straighten your arms and put your palms directly under your shoulders, slightly wider than your shoulders. 2, the body must be in a straight line from head to thigh, the core muscles should be hard, and don't let the body fall. Clamping the gluteal muscles helps to keep the buttocks stable. 3. The calf can be directly placed on the contact surface, or it can be crossed with knees and landed, as shown in the attached figure. Down 1, keep pushing on the hips and abdomen, and keep the head in the same position all the time. 2, elbow flexion, let the body down to the position where the chest is close to the floor, stop at the lowest point, and then push back to the starting position. At the lowest point, the upper arm makes an angle of 45 degrees with the body. Common push-ups. If you can bend your knees and push-ups, you can try ordinary push-ups! The emphasis is roughly the same as that of knees and push-ups. In addition, pay attention to straighten your feet, focus on your toes, and keep your body straight from head to toe. Warm reminder, you can't do push-ups just because you want beautiful breasts and ignore other training. Exercise your back muscles while exercising your chest muscles to avoid muscle imbalance!