Push-ups can really exercise chest muscles, triceps brachii and deltoid toes, but it is inevitable to encounter bottlenecks after long-term training, because the intensity of the action has not changed, and the stimulation of muscles is far from reaching the effect of strengthening muscles and increasing muscles.
Through unlimited overlapping times, it will only help to improve your muscle endurance, and you will become thinner, not fuller and more stylish.
There is another movement, sit-ups, which is classic, but its movement mode has inevitable harm to the spine, especially the lumbar spine. Moreover, its training intensity is too low, even if it insists on abdominal muscles for a long time, it cannot be strong and stylish.
There are many variants of push-ups, such as diamond push-ups, one-arm push-ups, handstand push-ups and so on. You can choose advanced according to your ability. The greater the intensity of an action, the better for self-stimulation to improve muscle strength.
And sit-ups can be completely removed. If you like to exercise abdominal muscles, you can use leg lifting training instead, supine leg lifting and leg hanging, step by step.
For other muscle strength resistance training, I suggest adding pull-ups. If you can't do standard pull-ups, you can practice horizontal pull-ups and still cause good stimulation to the back and arm flexors.
Squat training can be used for lower limb training. Standard squat, wide squat, lunge squat, one-legged squat or weight-bearing exercise are all good exercises, which are of great significance to the improvement of overall ability.
Through the above four movements, all muscle groups in the whole body can be well stimulated. For most people, it is enough to pursue a healthy body.
Combined with cardio-pulmonary aerobic training such as running and cycling, the whole body will be more coordinated and powerful. Come on!
In fact, I personally don't recommend this kind of exercise, because it is difficult to exercise the muscles of the whole body, if you can really insist on doing push-ups and sit-ups, and exercise well.
His upper limbs and core strength must be outstanding. His chest muscles, triceps brachii and core strength are all different from those of ordinary people. If he can do some difficult push-ups, his explosive power will be outstanding.
This kind of figure similar to street fitness, slightly thin but explosive, is actually not bad.
Like push-ups, it is very suitable for exercising pectoralis major and triceps. Doing some push-ups with head high and feet low can exercise the lower chest muscles, and lifting your feet can also exercise the upper chest muscles.
Doing some push-ups with small spacing can exercise to the inside of pectoralis major, and doing some push-ups with large spacing can also exercise to the outside of pectoralis major. It can be said that push-ups are an easily underestimated action. Many people can exercise their whole body just by push-ups, but not everyone can master this variant push-ups.
I personally don't want everyone to advocate training sit-ups. When the body is weak, it is easy to lend a helping hand and hurt the health of cervical spine.
Doing some simple belly rolls can also play a central role in exercise. However, I personally recommend squat, which can not only play the role of exercise core, but also strengthen lower limb exercise.
Add pull-ups, push-ups, open and close jumps, bobbi jumps, squats, hard pulls, bench presses and running in training, and your figure will be improved faster and faster.
Continuous fitness knowledge sharing, welcome to pay attention!
Remember, fitness must not only train one or two parts, unless you are in a period of breaking through the bottleneck.
Doing only push-ups and sit-ups for a long time may have a good effect in the early stage of your training. Your chest muscles, arm muscles and abdominal muscles have been greatly stimulated by training. You are stronger and more stylish than before.
But after a certain period of time, if you train like this again, it will be difficult to continue to improve your strength and your body shape will not change. If you have been training these two movements many times, it will be difficult to improve your endurance at some point.
And if you only train these two movements, your front chain muscles are stronger than your back chain muscles, then your body will have some problems. For example, if you don't exercise your back muscles, plus the front chain muscles are strong, it is easy to hunch over.
Plus, if you don't exercise your leg muscles, you will still find it difficult to carry heavy objects in real life.
Leg and back muscles are the main muscle groups used in human life activities!
So please be sure to train the whole body muscle endurance, or at least train the five main muscle groups of chest, abdomen, back, legs and shoulders!
To tell the truth, this is not a reasonable and healthy exercise.
Insufficient lower limb training and aerobic training also affect the overall health of the body, which is not conducive to the improvement of the overall posture and cardiopulmonary function, and will also affect the ability of push-ups and sit-ups.
Secondly, the influence of these two movements on body shape also depends on the practice.
It depends on how much you do and whether your posture is standard. Under normal circumstances, doing push-ups and sit-ups for a fixed number of times for a long time like this, such as 50, 100, should not have a significant impact on body shape except improving physical fitness, arm strength and abdominal core strength.
If you want to improve your body shape and have a standard posture, each group should be exhausted in gradually overloaded training, and if the body fat content is not particularly high, the lines of chest muscles, abdominal muscles, triceps brachii and other related muscles will gradually emerge.
First of all, it won't keep your muscles and strength growing, because just doing regular push-ups and sit-ups is just a fixed exercise plan. When an exercise plan is exercised for a period of time, it will not have the effect of continuously increasing muscle and strength, so it is necessary to continuously formulate an exercise plan adapted to the current physical condition to achieve the effect of increasing muscle and strength. Secondly, the human body is a whole. From the aesthetic point of view, it is necessary to make a comprehensive exercise plan to get a good figure through exercise. In this exercise, you only have triceps brachii, abdominal muscles and chest muscles.
If a person only insists on doing push-ups and sit-ups for a long time and does not do other sports, then his legs are expensive.
Push-ups are the strength of biceps brachii waist and abdomen. Naturally, if you do them for a long time, your arms will become stronger and your waist will become thinner. Of course, this is all under the condition of normal diet.
First of all, push-ups are a good way to exercise the muscles of the whole body, and sit-ups can only exercise the muscles of the abdomen, thighs and buttocks. Doing these two kinds of exercises correctly for a long time will form a good body shape. The only drawback is that cardiopulmonary function cannot be effectively expanded. It is suggested to combine them with aerobic exercise, such as running.
Will hunch over, chest and pelvis lean forward, and practice upper and lower cross syndrome!
It is recommended to practice with pull-ups and goats standing, otherwise people will really deform!