Push-ups are difficult physical exercises carried out by self-weight and bare hands. If a man can't even do push-ups, it means he is in poor health. Obviously, push-ups still have many benefits for male friends.
Push-ups, pull-ups and squats are the three major items of unarmed fitness. Similarly, it is also one of the three major sports that test physical fitness. Since school, we have been required to meet the standard number of male pull-ups and push-ups. The reason why it is used as a test standard is because push-ups are very beneficial to the improvement of our overall physical fitness. Therefore, push-ups are a good choice if you want to exercise, enhance muscle strength and improve overall physical fitness.
Next, I will answer the questions about push-ups in detail from the following four points, details and benefits, hoping to help you!
The action principle of push-ups and the muscles involved; Before introducing the standard push-ups, I want to talk about its movement principle. That is, the principle of our sports physiological function is very important for mastering push-ups and performing variant movements in the future.
In our cognition, push-ups are a kind of training action to strengthen pectoralis major, and pectoralis major can also strengthen the arm. But I don't know why it has been strengthened. This will lead many people to do it blindly, but they can't get the desired effect well.
What is the physiological action principle of push-ups? Look down:
Principle 1: elbow flexion and extension;
Principle ②: Static flexion posture of shoulder joint;
Principle 3: Horizontal adduction and abduction of shoulder joint;
Principle ④: The core principle of plate support;
Under these four principles, the push-ups in the whole process are combined with each other.
Through the principle of physiological movements, we can accurately infer which muscle groups are mainly involved in the movements. We list them in order from the principle flow:
① Arm muscles such as biceps brachii and triceps brachii;
The flexion and extension function of elbow joint is mainly accomplished by the cooperation of biceps brachii and triceps brachii. Among them, biceps brachii is mainly responsible for the bending of elbow joint, and triceps brachii is responsible for the stretching of elbow joint in bending state. So when we move the center of gravity up and down by bending and extending elbows, they play a very important role.
② Anterior deltoid tract
When the shoulder joint is in static flexion position, the toe of deltoid muscle will play a corresponding role. The so-called static flexion of shoulder joint means that the arm stretches forward and remains motionless, and push-ups mean that the body keeps this posture after making an angle of 90 degrees with the arm.
③ pectoralis major muscle
Pectoralis major is the humeral tubercle that starts from the thoracic vertebra and the medial edge of clavicle and ends at the shoulder. Therefore, when we carry out horizontal abduction and adduction of the arm, the pectoralis major will stretch and contract with the action. Push-ups use this to strengthen our pectoralis major muscles.
④ Core muscle group
To maintain the stability of the body in the supporting position, the role of core muscles can not be ignored.
The essentials of the action process of push-ups In order to maximize the action benefits of push-ups, we must first start with the correct essentials of the action process:
(1) Kneeling posture begins, then arms are stretched out and bent down to support the upper body (kneeling posture push-ups start posture), and feet are together or slightly apart. In short, the distance between feet should not exceed 10cm.
(2) Stretch your legs backwards and support them with the forefoot. At the same time, adjust the palm support position, that is, just below the shoulder joint, so that the arm is vertical to the ground for support. Just keep your body in an oblique "straight line".
Attention: Bend over, bend over, bend your knees, lower your head, raise your head, etc. In the process of starting posture and action, it is not allowed to turn the body into an "oblique straight line"
① Adjust your body state, then bend your elbow to lower your center of gravity, bend your elbow to the back of your body, and abduct your shoulders appropriately, but the abduction angle should not be too large, preferably not more than 60.
(2) elbow flexion is completed, pectoralis major is fully stretched, or the chest is close to the ground and stops. In this process, the posterior scapula actively tightens, inhaling from top to bottom until it reaches the lowest point and holds its breath.
(3) Use the power of pectoralis major and arm to push the body upward until the arm is completely straight, so that the scapula is abduction and the serratus anterior muscle is contracted. Exhale in this process until you reach the highest point.
Note: Many people understand that push-ups can't keep your arms completely straight and your elbow joints slightly bent. In fact, this is not a complete push-up. Moreover, it is more likely to cause elbow pain when the elbow joint is slightly bent.
In order to maximize the benefits of exercise to the body, these three details can not be ignored. The most intuitive performance is which direction the elbow bends during the action. Is it close to the body and backward? Or a slight abduction?
Generally speaking, reasonable shoulder abduction can change the muscle groups that push-ups focus on. When the big arm is pressed against the body to do push-ups, the elbow joint will bend directly to the back of the body, and the action will focus on the triceps brachii. With the increase of abduction angle of shoulder joint, the stimulation of pectoralis major will increase until it starts to weaken around 60. If it exceeds this range, the pressure on the shoulder joint will increase, which is obviously unfriendly to the body.
It is mentioned in the essentials that keeping the neck, waist, hips and legs in a straight line is the key to the implementation of the action and the means to achieve good results.
However, some people tilt their hips to relieve the pressure on their core muscles, but they don't know that it is very unwise to focus on the shoulder joint.
Another wrong way is to reverse the waist bow, which also makes the "straight line" of the body disappear. Trainers believe that lowering the hip joint is "lazy" in training. As everyone knows, this increases the pressure on the lower back, leading to low back pain, which is not worth the loss.
The key to push-ups is control. We should get the benefits of action, and don't blindly pursue quantity and speed, thus ignoring the characteristics of action itself.
Some people say, "I do it fast to exercise heart and lung function and endurance." Then you might as well go running, which is safe and effective. Therefore, we must control the strength of muscles and gain benefits under the correct action. Instead of pursuing vanity regardless of anything.
What are the advantages and disadvantages of doing push-ups often? I introduced so many push-ups. What benefits can I get from them? Next, I will give you a detailed introduction and analysis:
Especially in the thrust, the upper limb strength is vividly displayed. Push-ups can strengthen pectoralis major, triceps brachii and biceps brachii. More importantly, serratus anterior plays a very important role in the stability of scapula. When the stability of the scapula increases, our thrust at any angle will increase.
All self-weight strength training can achieve the effect of increasing muscle mass. When muscle is measured, the basic metabolism of our body will increase. The so-called saying that sitting still can consume fat is the result of basal metabolism.
Androgen, in particular, represents the strongest androgen. Of course, this is also a way to show male charm and make you more confident. Moreover, when the level of androgen secretion decreases with age, it is obviously a healthy and positive way to maintain it through exercise.
Is there any harm in doing so many push-ups? Not in theory, but the extremes meet, and its disadvantages have certain conditions.
Upper cross syndrome is because our pectoralis major muscles are too developed and our back muscles, such as diagonally below, are too weak. In addition, the trapezius muscle is tight, and the deep anterior cervical muscle weakness. In this way, the weak muscle group is contracted by the strong muscle group and stretched. Therefore, there will be a hunchback phenomenon with round shoulders, which will greatly affect personal temperament.
In short, you should not blindly do push-ups alone, but train with other movements. Only by comprehensively improving our body muscles.
Well, that's the end of my answer Again: to maximize the benefits of push-ups, mastering the correct essentials and details is the first. In fact, it doesn't matter what benefits it can bring you, what matters is the correct implementation.
Do several groups of push-ups every day, and the quality of sleep will be much better.
Don't do too much at first and make yourself too tired, because your arm will ache the next day when lactic acid accumulates. Add a little every day, and after 3-5 days of adaptation, adjust several groups of breathing balance exercises.
Persistence will lead to gains, and the biggest gain will lead to a strong upper body.
Come on * * * Encourage
That's great. It is better to do 30 push-ups than to run 5 kilometers. Although the figures are not necessarily accurate, they are enough to illustrate the benefits of doing push-ups. Push-ups are a kind of exercise that combines strength, endurance, heart, lungs and whole body muscles. Through this kind of exercise, men's muscles are more powerful and their beauty is fully displayed. At the same time, the enhancement of overall muscles will promote other sports meetings, thus making men more healthy and confident.
There are many benefits.
It's good for men to do push-ups.
First of all, the figure will get better. Don't watch a simple push-up, you can exercise more parts. Push-ups are a classic exercise. Why do you say that? It can exercise all parts of the body.
When your hands support your whole body, your palms, wrists, forearms, torso, waist and abdomen, lower limbs and forefoot are all under stress, which means you can get exercise.
Second, there are more powerful forces. People who often do push-ups have obvious strength contrast with those who don't exercise regularly. A strong man is a symbol of a man.
Once again, become more confident. Because of regular exercise, better figure and fashionable clothes, people naturally become very confident.
Finally, I am healthier, more energetic and have a more active life. Push-ups can not only shape the appearance, but also help the exercise of the cardiopulmonary system. The heart and lung system is better, people's energy will be more vigorous and the efficiency of doing anything will be higher.
Doing push-ups is not only a simple exercise, but more importantly, it can change a person's original lifestyle, make people more optimistic and have a control over life.
I hope you can get better by doing push-ups.
Exercise, I think, is good, just practice moderately, but boys still need to exercise more.
Otherwise, girls are too fat to talk. .
It must be beneficial to insist on doing proper push-ups every day. Three days of fishing and two days of drying nets may be useless.
Absolutely good. Push-ups can exercise the chest, waist and legs, and also improve the vital capacity. Stick to it for a month, and you will feel stronger and more thoughtful in the face of problems. After all, exercise will not only change a person's body, but also improve a person's mentality and brain power. You should refuel and do push-ups and look forward to your change. Many people have already started to exercise, so you have to refuel, don't you?
Hanako Food Ke Mei is happy to answer this question, because I insist on doing 50 push-ups every day now. Personally, I think it's quite good. At least I'm in good spirits. I couldn't do more than a dozen at first, and I was still panting. Now 50 is easy. It is good for blood vessels, vital capacity and upper body muscles. Everything has a kind of persistence. Only by persisting in doing it can it be effective and surprise. Let's cheer together.
It must be good, as long as exercise is generally good for the human body.