The correct method of kneeling and push-ups. Everyone knows that kneeling push-ups are a good exercise to lose weight. Do you know the correct way to kneel and push-ups? If you don't know the correct method of kneeling push-ups, let's take a look at the correct method of kneeling push-ups!

Correct method of kneeling push-ups 1 Correct method of kneeling push-ups.

First, the starting and ending postures

1, kneel on the fitness mat and cross your legs! Keep your arms straight and your palms under your shoulders, slightly wider than your shoulders.

2, the human body must be a straight line from the beginning to the knee joint, and the core muscles are tight, so don't let the human body fall. Clamping the buttocks helps to keep the human body stable.

Second, down.

1, the buttocks and abdomen should be tightened continuously, and the head should be in the same position from beginning to end.

2, elbow flexion, let the human body press down to the chest close to the wooden floor, stop at the lowest value, and then push back to the starting and ending posture.

3. At the lowest value, the arm makes an angle of 45 degrees with the human body.

Exercise 2

First, special tools and raw materials, or push-up brackets.

Second, warm-up exercise: exercise the wrist, cross your fingers, rotate around your wrist to do flexion and extension and chest expansion exercises, and fully stretch your muscles.

Third, the starting and ending posture: the arms are separated, which is the same width as the shoulders or slightly wider; Feet together, heel touching the ground; Tighten the muscles of the waist, abdomen, buttocks and legs to keep the neck, back, buttocks and legs in a straight line.

Fourth, the whole process of posture: slowly lower the human body, bend the elbows to both sides of the human body, lower the chest to 2-3 cm away from the road, and push it up slightly to shift the human body and return to the starting and ending postures.

Benefits of doing kneeling push-ups

First, the body shaping type

Flat support focuses on the human triceps brachii, abdominal muscles, back muscles, pectoralis major muscles and other muscle groups. Doing sit-ups often can expand shoulders, improve the muscles of arms, abdomen and chest, and make the body shape more uniform and stiff.

Second, avoid recession.

Of course, recession will lead to the decline of nerves and muscles, and exercise can widen muscle fibers, thus enriching the remaining muscles.

The correct method of kneeling push-ups 2 How to breathe when doing push-ups

1, step by step

I believe that most of my friends exhale when they lean down and exhale when they come up. However, due to personal physical problems, generally speaking, everyone will do about 20 push-ups, which needs to be done step by step, especially to master the breathing rhythm during push-ups, so the frequency of body ups and downs should be determined according to the flexion and extension of athletes' arms. But don't exhale too fast when falling, and move up and down according to the rhythm of the heartbeat.

2, muscle contraction inhalation

Secondly, you can inhale when the muscles contract rapidly and exhale slowly when the muscles stretch. You must inhale quickly and forcefully and exhale slowly and deeply. Generally speaking, this kind of breathing is used when the load is light or the centrifugal contraction movement. You can also choose to hold your breath instantly when the muscles contract and exhale quickly, and inhale slowly during the muscle extension. However, when pushing hard, try to avoid holding your breath for a long time.

3, rapid breathing method

In addition, you can take a breath after a few actions. Athletes can pause for a breath after several consecutive movements, and then breathe again after several consecutive movements. This method is suitable for the initial training and can also be used in warm-up activities.

What kind of breath does push-ups use?

Abdominal breathing is better, that is, the way newborn children breathe. When inhaling, the abdomen bulges, the shoulders are raised, and when exhaling, the gas in the abdomen is discharged, and then the gas in the chest is discharged. This is abdominal breathing.

1. Exhale when lying prone and inhale when propping up. It is best to breathe in reverse abdomen. As for what is anti-abdominal breathing, you can look it up online. Stick to it for a while and you'll be surprised. Three inches below the navel or feeling the position of the lower abdomen, when you take a deep breath or exercise, there will be a warm current flowing through the bones of the limbs, which is very comfortable.

2, the body is straight on the ground, and the hands are parallel to the shoulders. You can use narrow distance (hands are short to the shoulders), medium distance (parallel to the shoulders) and wide distance (wider than the shoulders). These three methods have different effects. Keep your waist straight, inhale when you go down and exhale when you get up.