First, the jujube preparation action: the hand is directly below the shoulder, the whole palm touches the ground, and the fingers exert force to reduce the burden on the wrist. Step up to support the lower body and tighten the core.

Second, the lowering process: inhale when lowering, always keep the core tightened, the head slightly upward, ensure the natural neutrality of the neck, and open the elbow in the direction of about 45 degrees.

Third, the push-up process: exhale during push-ups, rotate your arm to the outside of your forearm, hold your chest out, and slowly push it back to the starting position. During push-ups, your arms should be clamped inward, not just straightened out.

Beginners must practice push-ups in a standard posture. It is suggested that beginners can use elastic belt to assist push-ups. Elastic belt can provide assistance in the crotch, which can reduce the requirements of the support position for the stability and control of the waist and abdomen core, and at the same time avoid the wrong posture from bringing excessive pressure to the shoulders and causing unnecessary injuries.

The height of elastic belt and the width of elastic belt determine the size of the auxiliary: the wider the elastic belt, the higher the hanging height, the greater the strength and the lower the difficulty.

Common mistakes in push-ups:

First, fold or arch the waist.

Collapse or arching is the most common problem posture of push-ups. In the long run, there will be problems with the lumbar spine, and novices must pay attention to this wrong action. Try tightening your hips. Keeping the stool core tight can prevent you from collapsing, thus changing the wrong action of collapsing or arching.

Second, breathing errors.

Many fitness beginners often have the problem of incorrect breathing when doing strength training. It is difficult to feel the feeling of muscle strength if you breathe abnormally. The breathing method of push-ups is to inhale when falling, and exhale when push-ups, remember.

Third, the arms and hands are not in the right position.

Hands too far forward, arms too abduction. This posture will put a lot of pressure on our shoulders, and it may cause shoulder injuries after forming a habit! Warm reminder again: the hand is directly below the shoulder, and the angle between the big arm and the body is about 45.