Downward oblique push-ups

Push-ups inclined downward are sometimes mistaken for push-ups inclined upward. When doing oblique push-ups, you need to lift your feet-put them in pairs.

On the plane of hand height. In prison, many people will do it with the help of beds, but you can use higher objects.

A main body, such as a table or washstand. Some people even push their feet high on the wall, but to maintain this posture, their bodies must be stretched.

It is very tight. When your feet are raised, your hands have to bear more weight, which is more difficult. In addition, due to the body and

The angle of the ground becomes larger, and this action will act more strongly on the upper part of the chest and shoulders than the standard push-ups. I don't know.

I suggest that my students spend their time on push-ups that lean downward, because standing upside down (see Chapter 10) can exercise the corresponding muscles more intensively.

Meat. If you do both handstands and oblique push-ups, it is equivalent to killing two birds with one stone (less efficient), and there will be more.

The danger of overtraining.

Wide push-ups

Contrary to narrow push-ups, when doing wide push-ups, you don't touch your hands, but compare the distance between your hands.

Quasi-push-ups are wider, reaching twice the shoulder width. This variant reduces the pressure on the triceps brachii and elbow joint, but gives the chest

Muscles cause more pressure (just at the point where the pectoral muscles touch the shoulders). Generally speaking, it is better to exercise your arms than your chest.

More head muscles. This variant can't improve your ability to do push-ups, because the muscles in the chest and upper limbs are stronger than the elbows.

Doing this exercise continuously will only strengthen this difference. That is, if you are training your chest muscles, this variant

It's very useful to you.

Superman push-ups

When doing standard push-ups, the hands are usually just below the shoulders or chest; When doing Superman push-ups, your hands must

Lie flat on the floor in front of your body-over your head, arms almost straight. At this point, you look like you are flying,

This variant is hence the name. Because your arms get longer when you do this, your upper chest, pectoralis minor, latissimus dorsi and armpits.

The muscles and legs around the fossa will get intensive exercise. Because of the arm posture, when you lower your body, the range of motion will be reduced, so

Shoulders and triceps get much less exercise than when doing standard push-ups. Therefore, this exercise (wide push-ups)

It won't make you stronger and stronger. If it is not to strengthen the relatively weak parts of the chest, then there is no need to practice at all.

Learn this action.

Lizard push-ups

Lizard push-ups include four levels of difficulty. The simplest thing is that the trainer will step on two feet on the basis of doing standard push-ups

Button so that only one foot touches the ground. This action is sometimes called three-point push-ups. The second difficult move is

When doing push-ups, the trainer should always raise one foot and straighten it. This subtle difference makes this action very important for stabilizing muscles (package)

Including leg, hip, waist and spine muscles. This action requires more than standard push-ups.

Strong balance and concentration. The third difficult movement is for the trainer to push his legs to the ground, but one arm should be extended forward.

Square, the same height as the head. This action is essentially a one-arm push-up, the only difference is that one arm points forward, not fixed.

Behind me. The hardest thing is lizard push-ups. Trainers should combine the second and third difficult movements-stretching forward.

One arm and the other leg should be extended backwards at the same time. When you only push up like this, in order to keep your body stable, the upper limbs

It needs to bear a lot of strength, and the back waist should be as strong as steel. Trainers are like scorpions in the hot desert.

Your feet are raised alternately on the ground, so I named this action "lizard push-ups". If you already have considerable strength,

You can use lizard push-ups as an interesting ending exercise. In order to keep the symmetrical development, it is necessary to ensure the equal amount of exercise on both sides.

Elastic push-ups

Also known as high-five push-ups, it is an explosive sport. During exercise, the body should always be straight and fast.

After reaching the lowest point, push yourself up hard, and let your palm leave the ground temporarily when you reach the highest point. Hit quickly in mid-air

Palm, then let the palm fall to the ground and practice repeatedly. The harder you work, the higher your body will be for high-five.

The longer it takes. Many people can high-five three or even four times. The hardest thing is one-arm high-five push-ups, that is, push-ups with only one arm.

Body, and then high five. High-five push-ups can improve your speed. You can use them as a supplement to your fitness program and do them occasionally.

One. But high-five push-ups can easily hurt the trainer, so don't try this action in a hurry-at least until the attack.

Emphasis on push-ups after grams.

Stretch push-ups

This variant is very similar to the standard push-ups, except that the hands should be supported on the sides of the body and above the ground.

You can buy a special push-up handle, but using a chair will have the same effect. Put your hand on a flat surface (such as the ground) and lie prone.

The range of motion will be limited when supporting, and the body will be blocked by the floor when it descends to a certain point. Put your hands above the ground.

Doing push-ups on the surface of an object means that the chest can be lowered. You can choose a bed, a table,

Chairs and other supports of different heights. The height of the foot can be lower than that of the hand, and even if there is one, it can be higher than that of the hand.

I am not a believer in stretching push-ups, because I find it painful to stretch my muscles under resistance. Doing so will really increase forging.

Muscle aches after exercise, but this is entirely due to slight trauma to muscle tissue, which does not mean that muscles will become more.

Bigger or stronger. Stretching muscles won't make you stronger or stronger. If you want to burn your pectoralis major, then

Do only stretch push-ups; If you want to make your whole upper body strong, then do the ten forms I mentioned earlier and stretch your stomach.

Leave it alone!

Folding knife push-ups

Put your toes flat on the ground, bend over and support your hands on the ground in front of your body. At this time, the im part is at right angles. (this

This variant is called folding knife push-ups because the trainer's body looks like an open small folding knife. ) hands are about

Shoulder width, upper body straight, knees slightly bent. Bend your arms, sink your shoulders, and lower your body until your chin touches gently.

The land between your hands. Then, the hips slowly descend across the ground, and the chin continues to draw an arc forward until the arms and.

Straighten your legs so that your shoulders are higher than your hips. Keep your arms straight, push your hips back to the starting position and repeat the exercise.

Xi。 Although the bending and stretching actions in this variant can create a strong and flexible hip, for the upper body muscles, this

Practice is easier than standard push-ups. So it is very popular among martial artists and wrestlers. This exercise is sometimes called.

This is a cat push-up.

Dive Bomber

In the 1970s, this kind of action was very popular in the United States Marine Corps. Similar to folding knife push-ups, except that.

In the process of returning to the starting position, your arm should be bent (folding knife push-ups bend your arm when your hips move down, but up)

Keep your arms straight when you step back). The second arm flexion can make the upper limbs participate more in the action, but it affects.

The effect of enhancing the flexibility of the body.

Military push-ups

The starting position is the same as the folding knife push-ups-bending, hips pursed, arms and legs almost straight. Legs together,

This will increase the difficulty of the action. The arms bend and the shoulders sink, but when doing so, the hips don't look like folding knife push-ups or diving arms.

Bombers are so close to the ground, but they are always at right angles in the air. Touch your forehead and push yourself back to the starting position.

Note that the angle of the hip remains the same until all iterations are completed. If you put your heel against the corner, this action will be even bigger.

It's easier Compared with standard push-ups, this action can better exercise the shoulders. This action is interesting to do, but it is different from the next one.

Like oblique push-ups, handstand is a better choice if you want to exercise your shoulders better.

Horizontal push-ups

Horizontal push-ups are not real push-ups. This is the bell of Hercules who lived in the second golden age.

One of the static stunts of love, its history can be traced back to earlier times. People at that time liked this book because:

Horizontal push-ups require high physical fitness, not only every muscle should be strong, but also high.

Balance and coordination. Besides, it's a cool party stunt. Hands on the ground, shoulder width, arms bent,

Bend your elbows inward and stick them to your sides, then lean forward until your feet are off the ground and your legs remain calm. In order to maintain this posture,

Your back and legs must be as strong as iron plates. Without pictures, it's hard to imagine what the action is like-the picture below is fine.

Enough to help you understand this. Horizontal push-ups are a hard bone to chew, and the key to overcome them is to keep practicing ten forms and increase them.

Strong physical strength. Keep practicing and you will succeed!

Sinking arm flexion and extension

Many bodybuilders who want to keep their arms girth after going to prison will practice this movement. Although this is self-respect training.

Action, but more like barbell arm flexion and extension than standard push-ups, because this action mainly exercises triceps brachii instead of chest muscles or

Shoulder. Lean forward 45 degrees and grab the fixed object in front of you. In prison, the washstand is just right; But if you're here,

For home exercise, you can choose the kitchen console or desk, or even put your palm on the wall (at the height of your chest) to do it.

Action. Elbows always face the ground, elbows are bent and shoulders are locked. Try to move your torso forward or until you touch your upper arm.

Then push yourself back to the starting position. Many standard arm bends and stretches will make your triceps complain bitterly.

Malta push-ups

Gymnasts often use it to simulate ring training. Maltese push-ups are a bit like standard push-ups, only with both hands.

Stay in line with your hips and away from your body. However, if you draw a straight line among the people who do this action,

Then draw a straight line with its hand as the endpoint, and these two lines will form the Maltese Cross, hence the name. This variant

It is difficult to understand the specific method unless you see someone doing it with your own eyes. Maltese push-ups can exercise biceps brachii and biceps brachii.

Triceps, but extremely demanding for the inside of the trainer's elbow. I don't recommend you to do it unless you are a gymnast.

This.

One-arm push-ups

Kneel on the floor with one hand on the ground in front of you. Straighten your legs back and support your body with your toes. Spine and buttocks

Keep your body in a straight line and keep your arms straight on your chest-not on your side or in front of you. stable

After that, put your unsupported hands behind your back. This is the starting posture of the action (Figure 19). Bend your elbow, there is

Lower your body in a controlled manner until your chin is about one punch off the ground (Figure 20). Pause at the lowest point of the action, but

Then push yourself back to the starting position.

One-arm push-ups with correct posture are the gold standard to test the strength of chest and elbow, and you can never forget them at a glance. allow

Many bodybuilders claim that they can do one-arm push-ups, but you must not be fooled by them. When you make them serious,

You will find that their so-called one-arm push-ups are a joke: the legs are separated to both sides, and the upper body is ugly and twisted-this

In order to move more easily, and then they will suddenly push themselves up with rickety, weak arms, and they

Only a few iterations can be completed. There is no doubt that people who can really do one-arm push-ups are dangerous and rare animals. you must

Have a little confidence in yourself and believe that you can be one of them.

-Excerpt from "Prisoner's Health"

Once every three days, three groups, about 20 in each group.