Practice method A. Support your body with your hands, your arms are perpendicular to the ground, and your legs are extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes. Action focus: keep the whole body straight, level and flat. B. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state. Action focus: the whole body is straight, flat and flat. Difficulty: elbow flexion and straight push. Form: (1) Body posture can be divided into three types: high posture, middle posture and low posture. 1. High-posture push-ups: It means that when doing exercises, the body posture of the practitioner is that the feet are low and the hands are high, and the hands and feet are not on a horizontal plane. 2. Median push-ups: (also known as standard push-ups or horizontal push-ups) means that when doing exercises, the feet and hands of the practitioner are on a horizontal plane. 3. Low-profile push-ups: It means that when doing exercises, the feet of the practitioner are high and the hands and feet are not on a horizontal plane. (2) According to the distance between hands, it can be divided into four types: ultra-long distance, wide, medium and narrow. 1. Ultra-long distance push-ups: mainly exercise the pectoralis major and biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii. 2. Wide-distance push-ups: about 1.5 times the shoulder width, mainly exercising the outside of pectoralis major, and developing the deltoid toe and triceps brachii. 3. Mid-distance push-ups: slightly larger than shoulder width, mainly exercising the middle part of pectoralis major (increasing thickness), while developing deltoid toe and triceps brachii narrow-distance push-ups: smaller than shoulder width. Manipulation: It can be divided into three forms: palm support, fist support and finger support. From the direction, the pair can be divided into three ground-supporting postures: forward, inward and outward. 1. Full palm: the method of supporting the ground with full palm. 2. Boxing: a way to hold the ground with a fist. 3. Finger type: the method of supporting the ground with the first joint of the finger. It can be divided into five forms: five fingers, four fingers, three fingers (these three are pyramid-shaped), two fingers and one finger supporting the ground. Foot method: it can be divided into two types: feet close together and open vertically. According to the form of supporting the ground, a pair can be divided into three postures: toe posture, instep posture and arch posture. (4) From the form of practice, it can be divided into the following types: 1. Common exercise method: an exercise method that specifies action requirements during teaching and training. 2. Weight-bearing exercise method: In the ordinary exercise method, appropriate weights are placed and bound on the waist, back, legs and other body parts. 3. High-five practice: After a quick and powerful push, clap your hands in the air once. 4. Flight practice method: It can be divided into in-situ and marching. That is, cockroaches push up quickly after lying prone, so that their hands and feet leave the ground at the same time, with a certain flying height and distance. Second, the method 1, combination of speed and speed: do it several times quickly, then do it slowly or change exercises. 2. Time counting method: count the number of movements in a certain unit time, which can be divided into non-stop and pause. 3, fixed number timing method: after completing a certain number of exercises, calculate the time spent. 4. Counting exercise method: the number of times the practitioner does it with maximum energy, but there must be certain requirements and regulations. It can be divided into continuous method and discontinuous method. 5, comprehensive exercise: the use of a variety of postures and methods for change exercises, also known as the game method. Push-ups: Eight kinds of exercises for the whole body (original attached figure), including arm strength, pectoralis major, waist strength and whole body strength, and short-distance push-ups for arm strength. Wide push-ups exercise pectoralis major. If you open a column, you can learn everything in life, play in fitness and learn. In order to improve the interest of fitness and increase the diversity of movements, we specially set up a column "Teach You to Play" to introduce simple, easy-to-learn and effective fitness movements and methods to readers. When it comes to push-ups, everyone will think of the movements of hands supporting and ups and downs on the ground. So how to practice push-ups, how many methods are there, and what are the different functions of each method? The reporter interviewed Mr. Liu Lianjun, a visiting professor of Hebei Institute of Physical Education and a national Wushu champion. Teacher Liu Lianjun believes that there are at least eight ways to practice push-ups. First, expand the chest. Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles. Second, the shoulder clip type. The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain. Third, the type of Tieniu cultivated land. Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles. Fourth, finger technique. Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can practice with your fingers against the wall and your body leaning against it. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury. Five, carp lying lotus style. Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again. This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength. Sixth, hang upside down. Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing. Seven, weight-bearing exercises. The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn. Eight, single palm or single fist practice. The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step. It is emphasized that attention should be paid to the balance of the body and the movements of all parts must be coordinated, so that the weight of muscles will be uniform and the exercise effect will be better.