I can tell you clearly that most people can practice push-ups without getting hurt.
1. Wrist injury, push-ups are inherently stressful on the wrist. If the wrist is injured, it is not recommended to practice, and it is also low-intensity.
2. Shoulder injuries, especially when the flexion function of the shoulder joint is limited, can't do push-ups.
3. Elbow injury will affect elbow extension function.
If you don't have enough to say, please leave your valuable comments!
Let's look at a push-up first. What functions and muscles are used? Let's look at this chart first:
According to the schematic diagram, it is not difficult to see that he bends his shoulders and stretches his elbows, so he mainly uses triceps brachii, deltoid toes and pectoral muscles. So push-ups can't be done, mainly because these three muscles are not strong enough.
My suggestion at this stage is to improve strength, not endurance. After all, there are not many push-ups. Next, I will give a training arrangement I suggest:
In order to improve your strength, the interval should not be too short, and your efficiency will be low. Usually I will arrange a group of 2-6 times. Although 1-6 times is mainly about strength, you can't limit each group! Secondly, the interval between training groups is 2-6 minutes, which many people say is too long. But strength training should be arranged in this way, and your efficiency will be high. I suggest practicing the 10 group at least once.
If you really can't practice the above, you can try the following methods: reduce the difficulty.
Kneeling push-ups, when you can do a few ordinary push-ups, kneeling push-ups will be very simple, so a group can do a little more times, and then do standard push-ups when the strength is improved.
If, after three or six times, you think it is too easy, you can increase the difficulty. There are many ways:
Including elastic belt, loading, lifting feet and so on. Of course, I suggest that you increase the number of push-ups to more than 20 before you start to carry weight, otherwise it will be more difficult for elastic belt.
So what I want to say next is, you have broken through the previous push-ups, and you have to do at least 6-8 push-ups. How do you get the numbers up?
First of all, I will choose 70-80% of the limit number for training, do 10 groups, and rest between groups for 2-6 minutes. So if you can do 10, that's 7-8 groups. Do 10 groups. This arrangement is far better than the direct group of your 10 group. Kneeling push-ups in front can also be combined with this.
Of course, this is all later. When the average push-ups exceed 20, you can start playing variants. You can try the following methods:
Narrow distance push-ups, wide distance push-ups, waist push-ups and so on.
For more fitness knowledge, please pay attention to the Street Fitness Guide.
How many push-ups can you do? Welcome to comment!
As a professional fitness enthusiast who has done push-ups for more than three years, I am not the most professional bodybuilder, but I can share some insights about my growth.
Let's talk about push-ups: Push-ups are common fitness exercises in our daily life, which are of great benefit to our arm strength and core strength. The benefits of long-term persistence are self-evident, so I won't go into details here to avoid suspicion of water talk. I just want to say a few points that need attention:
1, step by step: there is no question of whether push-ups are suitable or not, so don't doubt yourself. According to your situation, I suggest you start with kneeling push-ups:
Standard operation:
A, cross your feet, kneel on the mat, keep your back straight, look at your body in a straight line from the side, and hold your hands on both sides of your chest, slightly wider than your shoulders.
B, bend the arm to the elbow slightly higher than the trunk, and then stretch the arm to get up and restore.
Breathing: bend your arms to inhale and stretch your arms to exhale.
Action details: Fingertips forward, elbows in, abdomen in, never bending over, squeezing and contracting chest when propping up.
Common mistakes: the elbow joint is locked when the arm is extended, and it collapses or pouts during training; Be careful to keep your elbow straight, but don't overdo it and lock it. Always keep your back straight and your body in a straight line when viewed from the side. Or directly on the picture?
2. Action is more important than quantity, and actions are divided into 3-4 groups: the standard of doing all anaerobic exercises is the first, so don't simply pursue simple quantity, even if one group can only do 2, don't worry, take a rest 10-20 seconds before doing the second group, and continue to stimulate muscles through intra-group exercise to achieve the effect of exercise, which is why I emphasize doing 3-4 groups. In addition, doing more groups can quickly improve the exercise effect. For a simple example, you think you can do more 1 standard movements through one week's exercise, and the next group can do more, so that you can achieve the goal of doing 3-4 more movements.
When you think it's easier to do kneeling push-ups, you can switch to normal push-ups. My colleagues who have just been mobilized to the company gym a while ago have also passed this kind of training for more than two weeks, and the promotion is very obvious.
Second, other matters needing attention:
1, exercise more with friends around you, so that the atmosphere is better, and at the same time you can encourage each other and achieve the goal of mutual promotion. At the same time, we can also correct each other's learning, and the exercise effect will be better and the exercise mood will be more pleasant.
2. Do more other exercises: It is enough to do push-ups for 5 minutes. You can run or do other anaerobic exercises for the rest of the time, and ensure that the exercise lasts for 40 to 80 minutes, so that your promotion will be more obvious and your body will be better. Pay attention to anaerobic training. Don't practice a part every day. You can do upper limb, back, core strength and lower limb training alternately. Ensure that the muscles are fully rested and achieve the purpose of increasing muscles.
3. Pay attention to warm-up before training and stretching after training: warm-up and stretching after training can avoid injury, and stretching can also make your muscle lines more handsome.
hello
As long as the limbs are sound and there is no special disease, it is suitable for people to practice push-ups.
Push-ups are a compound exercise, which is a coordinated exercise of multiple parts.
And the main force is pectoralis major, followed by triceps brachii, waist and abdomen, deltoid muscle and other parts to assist strength.
After doing a few push-ups, I feel weak and can't do any more. It's because when doing push-ups, the arm will exert more force, and the pectoralis major will not exert force, and the coordination of the main force parts is not enough. Naturally, I can't do a few, and my hands are boring.
You've never done push-ups before, and you seldom exercise. It doesn't matter. As long as you master the right method, practice slowly and do more push-ups, you will get better and better.
First, the upper oblique push-ups
Hands are slightly wider than shoulders, supported on the wall, forearms are perpendicular to the wall, feet are about half a meter to one meter away from the wall, the body is tight, and the shoulders are sinking, abdomen is closed, and buttocks are clamped.
When the body sinks, the elbow joint is backward, as close as possible to the sides of the body. Only the big arm moves with the bending of the elbow joint, and other parts do not move.
When sinking, the shoulders on both sides expand backwards and the shoulder blades gradually tighten. At this time, pectoralis major will naturally stand forward, and then the elbow joint will bend.
At the lowest end, the scapula is completely tightened, the upper and lower back are tilted, and the pectoralis major is as close to the wall as possible.
Stay for a second, and when you support your body, your shoulder blades will gradually stretch, giving your body an upward momentum, and then your triceps will exert force to support you. Return to the initial position. The number of groups depends on yourself, and each group is exhausted as much as possible.
Two kneeling push-ups
It's the same as standard push-ups, but with the knee as the support point.
When sinking to support the body, the stress is small and the difficulty is reduced. The number of groups depends on itself. Each group is as tired as possible.
The above two kinds of push-ups are most suitable for beginners to practice. You can better feel how the pectoralis major muscles exert their strength. What is the force application procedure?
After a period of practice, the strength of the main force parts is enhanced, and the coordination of the body is also enhanced, and then the transition to standard push-ups is made. At this time, there won't be a few push-ups, and the hands will be boring.
Push-ups, there are many postures, with the change of the distance between hands, the focus of exercise is also different. As long as you persist for a long time, step by step, and master the right methods, you can become a master of push-ups.
I have been engaged in physical fitness for a long time.
I hope my answer can help you.
Slow hands means no strength, no strength to support, and push-ups need the strength of hands, legs and waist.
You must do strength training. Men need strength to be men.
Strength training requires a lot of anaerobic exercise, muscle training, muscle strength.
Need to go to the gym for professional training, with the guidance of a professional coach. If you don't have basic fitness and training knowledge, you'd better not do it yourself. If the training method is wrong, it will harm your health.
The gym has a professional coach to give you professional muscle training methods, and you can do it at home after you master it.
First of all, we should pay attention to these problems.
How about your arm strength, whether your posture is correct, whether you have received some training and how well you control your body.
These will affect whether you can do push-ups, how many push-ups, and whether you can support without strength.
Normal people can do some push-ups.
I can't.
If you are a girl with poor arm strength and have no corresponding training, then this is normal. Some girls can't do anything.
If you are a boy, you are thin and have poor arm strength, of course, you can't do a few. With some training, such people can reach the level of doing dozens in a group.
If you are a boy, your body is OK, but you just can't do push-ups. Then consider that there is something wrong with your posture. Secondly, your joints or ligaments have been injured and you feel sore when doing it. You can't do a few things like this. If your posture is correct and you are not injured, your arm strength is ok. Then there is another one, that is, you are not used to this movement and can't control your body muscles independently. Just do more.
Keep exercising.
It's good to practice often. I can only do kneeling push-ups at first, which is more than 60% of the strength of ordinary push-ups. How many feet can a group of fifty ordinary push-ups do later?
Do as much as you can and do it several times in groups. For example, if you can make two, divide them into 10 groups, and each group will take a break, adding up to 20. Another way is to do kneeling push-ups, use knee pads, and do push-ups to save energy. After a period of practice, it will become stronger. Another method is italic push-ups, using small tables, sofas, etc. Doing push-ups in italics can also save some effort, and the most important thing is to stick to it for a long time.
It is normal. A person's body will always have its own weak period. It is impossible to maintain vigorous vitality all the time. When you think you can't do it, take a break. Don't act in a hurry. Fitness is a lifetime thing, and you will naturally gain something step by step.
Cheer for everyone who works hard for fitness!