Angle 1: Action standard?
Standard push-ups can exercise pectoralis major, and deltoid toes, triceps brachii and elbow muscles also participate in exertion, so they will also be trained. In our daily life, we can only be happy when our friends try to see who does more push-ups, because it has nothing to do with the standard of exercise, so it has no fitness significance. How to formulate standards, grasp several key points:
(1) The body is always in a straight line, that is, the head, shoulders, back, hips, legs and ankles are always in a straight line during the push-up action, and this "straight line" state should be maintained no matter when the body pushes up or squats. The difficulty lies in the waist and abdomen. Due to the weakness of core muscles, collapsing waist and buttock is the most common problem and should be eliminated.
(2) The lowest position of the body should be lowered to be close to or close to the ground, and the minimum requirement is equal to "the horizontal plane formed by shoulders and elbows". Pay attention to this low level every time. When the strength is not enough, the downward trend of many people is reduced.
(3) When the body is pushed to the highest position, don't lock the elbow, don't stop, avoid rest, and keep the elbow joint.
(4) feet together. Push-ups with feet together are equivalent to only three fulcrums (hands and toes together), and the core muscles need to spend more effort to stabilize the body. If the feet are separated, it is a four-point support, which improves the stability and reduces the difficulty.
The second angle: say the important things three times, speed control, speed control, speed control!
In fact, the fluctuation speed of push-ups is also an important part of the action standard, but it is particularly important for the training effect, so it is discussed separately. If the ups and downs of push-ups are not well controlled, many people can complete dozens or even hundreds of push-ups by virtue of inertia and explosive force, but it greatly weakens the training significance of pectoralis major. If you want to train beautiful pectoralis major muscles with push-ups, you must strictly control the fluctuation speed.
The evaluation standard of National Almighty Association (NSCA) requires the tester to do push-ups at a speed of 20 to 30 times per minute, that is, each push-up takes about 2 seconds to 3 seconds. This speed requirement is much lower than the average person's usual push-up speed. According to the requirements of the book "Prisoner's Fitness", the time required for each push-up action is more than 5 seconds, that is, push-ups are 2 seconds, put down for 2 seconds, and the lowest position is kept at 1 second.
The effective control of push-up speed will eliminate the influence of explosive force and inertia and squeeze out the water during the action. Although it will suddenly make your push-ups extremely difficult, the effect of exercising your chest muscles will be excellent.
The third angle: the sense of strength of pectoralis major requires long-term training.
Push-ups mainly exercise pectoralis major, but many friends find that pectoralis major has no feeling at all, but the arm muscles are sour first. This is because the strength of the pectoral muscles is weak, which involuntarily increases the strength of the arm muscles. Such compensatory behavior is often accompanied by push-up posture deformation, such as collapse or pouting. In other words, the more nonstandard the posture, the less you can practice pectoralis major, and the less you feel.
The correct way should be to maintain the standard of movements first, reduce the number of movements in each group, and ensure the high-quality completion of each push-up. When doing push-ups, pay attention to the pectoralis major, control the speed (the faster the speed, the harder it is to find the strength of the pectoralis major), and feel the process of its exertion. Beginners can't feel the power of pectoralis major at first. At this time, even if you just use "imagination", you should "imagine" that you are using the power of pectoralis major to push your body, not your arms.
Through long-term training and exercise, the stimulation of pectoralis major will become stronger and stronger, and pectoralis major will mobilize more muscle units to participate in the exertion (that is, "recruiting" as many coaches say). When the recruitment of pectoralis major becomes strong enough, even if you have just done several sets of push-ups, the pumping feeling of pectoralis major will suddenly rise.
The fourth angle: adopt variants and strive for perfection.
When the standard push-ups have made you feel relaxed, you need to adopt various variants to increase the difficulty and keep improving. This will make your chest muscles get better exercise. In fact, if we can strictly control the speed, even push-ups down the steps, such as standing on the wall push-ups and standing oblique push-ups, will become very difficult, but the effect will be very good.
There are many kinds of push-ups. I saw a video set of push-ups on the Internet and demonstrated as many as 50 different push-ups. But for ordinary trainers, there are standing wall push-ups, standing oblique push-ups, standard push-ups, diamond push-ups, yoga ball push-ups and so on. That's enough. However, if you can practice one-arm push-ups, it may be more interesting to show it on social accounts!
If you want push-ups to really help build beautiful chest muscles, you should always remember the principle of "action quality first", which is much more meaningful than dozens or hundreds of push-ups. Once you become a master of push-ups, it is a piece of cake to show a difficult one-handed push-up or dozens of push-ups!
Use more targeted push-ups and increase chest muscle stimulation is the key!
Most people only feel the strength of their arms when practicing push-ups, and their chests won't grow, because the pectoral muscles don't bark.
My suggestion is to pat the chest muscles gently with both hands before training. Then sit a few times to expand your chest and let the chest muscle fibers feel your stimulation.
Then pay attention when training push-ups! The following two kinds of push-ups can better stimulate the growth of chest muscles:
Recommended action 1: Long-distance deep push-ups
Expand the distance between your hands, about 1.5 times the shoulder width. Put your hands on the stand or two stacks of books. When doing push-ups, pay attention to the shoulder-sinking posture and hold your chest at the bottom. This can increase the stretching and contraction of the pectoral muscle, aiming at the outer edge of the pectoral muscle.
Recommended action 2: narrow chest push-ups
Hands together, it's best to touch them. When doing push-ups. Note that when pushing things, the hands exert their strength on each other, which can increase the contraction of the chest muscles, that is, "clamping the chest." This push-up is very helpful for the thickness and inner edge of the chest muscle.
The above two kinds of push-ups are particularly good actions for chest muscles, and the combination of standard push-ups can bring better results. At the lowest point of action, scapular contraction is the key point of stretching to stimulate the chest.
It should also be noted that in the movement training, the movement speed should be slowed down as much as possible, and feeling the stimulation of muscles is the key to muscle training.
Oh, how lucky I am to meet you, and I can answer your questions. Haha, get to the point, how to practice chest muscles? Why do you feel that your strength is all biceps and triceps? Below I will not only explain these problems to you, but also tell you a simple diet.
First of all, how to practice your chest muscles and let them feel the strength? For example, if you do 65,438+000 push-ups, you may feel that your biceps are about to swell, but your chest muscles can't feel it at all. In fact, I encountered this problem in the early stage of training, but I didn't know why I solved it, so I began to study the experiment. Gradually, I found that every time I do push-ups, I don't meet the standard. I always use my arm muscles to exert my strength. That's not enough to stimulate the chest muscles, or make the chest muscles congested. A complete and correct push-up action can exercise multiple muscle groups, such as the second head, triceps and chest muscles. What should we do in our daily life? Our hands are shoulder-width apart (or slightly wider), and our arms are supported at right angles. The core parts such as waist, abdomen, back and buttocks are tightened, and the center of gravity is placed on the palm root. 3 control the strength of the chest muscles, slowly put it down and repeat. In the process of doing exercises, the core muscles should be tightened, so as to effectively stimulate the core; Pay attention to the force point in the chest. Push-ups are done by clamping the chest instead of straightening the elbows, which stimulates the chest more than the arms. In addition to the upward force, it is also necessary to control the force on the chest when falling, and slowly descend. It is best to stare at your chest when practicing chest movements, so that you can concentrate more and gain more strength.
If you don't know how to practice chest muscles with your bare hands, I'll introduce you to chest artifact push-ups.
First, kneeling push-ups Kneeling push-ups exercise the entire pectoralis major muscle, and its training intensity is actually lower than the standard push-ups. If the newcomers are not strong enough to do standard push-ups, they can do kneeling push-ups first to exercise their strength.
The correct way is:
1, kneeling posture, chest and abdomen, straight back, shoulders, waist and thighs in the same straight line.
2. The arm naturally hangs to the ground.
3. Hands should be shoulder width apart. When squatting, the big arm should be parallel to the ground, and the elbow should be controlled near the sides of the body.
Second, Russian push-ups
Russian push-ups practice multiple muscle groups, such as chest muscles, shoulders and biceps. Suitable for people with strong arm strength.
Enthusiast training.
The correct way is: it is a little different from the usual push-ups, that is, the push-ups we usually do. Our hands are on our chests. What we are talking about is that putting your hands on your waist can better stimulate pectoralis major, shoulder muscles and the second or third muscle. Exercising chest muscles is a relatively advanced action.
Today I will briefly talk about these two kinds. After practicing these two kinds, you can also practice full chest muscles. Don't forget to practice for a day or two and rest for a day or two to make your chest muscles recover better.
Push-up training involves almost all muscles in the whole body. It mainly exercises pectoralis major and three heads. There are several ways to exercise your chest muscles more.
The first is mind control. Since you want to practice pectoralis major, when you push up, you can use pectoralis major to push up first to control your mind.
Second, training methods, increase the distance between hands, do not use narrow push-ups (three hairs are too strong). And constantly change the distance between the hands, of course, the direction of the palm supporting the ground, stimulate the pectoralis major from different angles.
Third, with the improvement of your ability, push-ups may not be able to meet the effect of increasing muscles. You can carry a load or lift your feet.
Let's talk about how to do push-ups first, and your shoulder blades.
First, the angle between the upper arm and the body is between 45 degrees and 75 degrees, less than 45 degrees (three hairs are more powerful) and greater than 75 degrees (the shoulder joint is stressed, and the shoulder participates in the stress).
Second, it is the problem of the scapula. Unlike bench press, bench press should always contract the shoulder blades. Push-ups contract the scapula in the process of lowering, and open the scapula when returning to the initial position.
That's all I can think of. I hope I can help you. Welcome to leave a message
Hello! There are two points in your question. First, how do push-ups make chest muscles become active muscles? Should the scapula be tightened during the second push-up?
Answer your first question first: the main function of pectoralis major is the horizontal adduction of the shoulder, that is, the big arm is close to the midline of the body, so it is recommended that the width of the hand is the same as or slightly wider than the shoulder when doing push-ups. This width can be more conducive to horizontal adduction, and the position of the hand should be parallel to the nipple. Doing push-ups in this position is more conducive to exerting the function of horizontal adduction of pectoralis major, so as to get effective exercise.
The second question: when doing push-ups, the scapula must cooperate with the action, retract when putting down, and lead forward when pushing up. If you are in a state of tightening all the time, the range of adduction will be reduced, so you can't get effective exercise. Here, adduction and pronation do not actively control the scapula, but follow the downward push.
In addition, in the process of doing push-ups, triceps and deltoid toes will inevitably participate in congestion after training, which is a normal phenomenon.
The above is my suggestion, I hope I can help you, thank you!
hello
Push-ups are all-around exercises with bare hands, mainly aimed at pectoralis major, deltoid muscle and triceps brachii.
Do push-ups, how to find the force point of pectoralis major muscle and stimulate the pectoralis major muscle group to a greater extent. Instead of feeling the deltoid and triceps.
Take the push-ups we usually do as an example. Our hands are slightly wider than our shoulders, supported on the ground, with our toes on the ground, our whole body straight, our abdomen in, and our shoulders sinking. I'll give you some suggestions for your reference.
First, when the elbow naturally opens to the back of the body, the body sinks, the mind is concentrated between the breasts, the scapula is slowly tightened, and the chest moves downward (a bit like we do chest expansion with our bare hands, open our hands to both sides, and the chest naturally stands forward, which is the feeling). Until two or three centimeters from the ground, the chest has been kept in this state, and the shoulder blades have been tightened to the maximum.
Second, when propping up, the mind is concentrated on the lateral and upper parts of pectoralis major.
Third, when propping up, there is an upward movement on the outside and upper part of pectoralis major, so try to extend this movement as much as possible.
Fourthly, when the lateral and upper parts of pectoralis major stand up hard, deltoid muscle and triceps brachii exert themselves again until the initial position.
Fifth, when propping up upwards, the scapula slowly opens, and when reaching the initial position, the scapula returns to its natural state.
Sixth, when propping up hard, the steps of exerting force are: the lateral upper part of pectoralis major, waist and abdomen, deltoid muscle, triceps brachii and the whole arm.
7. In this push-up, the mind is always focused on the pectoralis major, and the first force is always the pectoralis major. The back and waist and abdomen assist the chest.
Eight, I just started doing push-ups, and I can't find the feeling of exerting force on the pectoralis major. You can use kneeling push-ups to lose weight, and you can find this feeling by doing it slowly.
In the whole push-up process, the scapula is also a process of tightening and relaxing, and it also has some exercise for latissimus dorsi.
There are many ways to practice push-ups, and the sense of strength of pectoralis major muscles will be different. If you practice slowly, you will be perfect. If you find a sense of strength in all parts, the pectoralis major will become bigger, wider and longer. Thick.
I have been engaged in fitness for many years, and I hope my answer can help you.
one