In the gym, we often see many men doing push-ups, which is a very simple action, but many people don't know where to do push-ups.

Where is the muscle of 1 practiced? This action mainly exercises our legs, back, buttocks and abdomen, and the effects and parts of the exercise are still relatively rich.

Because when doing this action, we need to keep our legs up as much as possible to ensure that we can leave the ground. At this time, our legs need more strength. And when our backs are up, our backs also have an expanding and stretching effect, so that we can achieve the effect of exercise.

There are also hips and abdomen, because when we do this action, only the hips touch the ground and the abdomen needs to exert force, so it also has a good effect.

How long does it take to do a push-up on the flat ground?

When doing this action, each group of actions can be held for about 1 minute, and 3~5 groups can be completed at a time. Because the difficulty coefficient of this movement is not very large, and it is not very difficult in the process of persistence, we can choose 1 minute every time, so the exercise effect is better.

In addition, only doing one group has very limited exercise effect, so you can do more than one group at a time.

Matters needing attention in flat push-ups

1, you must do this slowly. If you come up quickly, you are likely to pull a strain or even get hurt.

2. The cushion on the thigh of the Roman chair can be adjusted. Remember not to let the cushion touch the knee, otherwise the knee will be very uncomfortable (remember the lesson of blood).

3. If you are going to do weight-bearing sit-ups, your hands are suspended and you can hold barbells or dumbbells with both hands. But don't put the barbell behind your head, it's easy to get hurt if it's heavy.

4. Don't lift your body too high to avoid overstretching your spine.

What are the advantages of push-ups

Push-ups can effectively exercise the muscles of our back, chest, abdomen and buttocks, because we bend over the yoga mat when doing this action.

When our arms are raised, our backs are tightened backwards, so it can stimulate the back muscles and effectively exercise the back muscles.

At the same time, our abdomen is also tightened, so we can exercise the abdominal muscles, while the hip muscles need to rise because the legs need to rise, so the hip is an independent role.

In addition, this movement can also effectively exercise our sense of balance and coordination, because when our sides are lifted, only our abdomen position and thigh root are in contact with the ground.

We need to use these parts to keep the balance of our bodies, which will test the coordination of our bodies. At the same time, we need to keep this movement unchanged, so it also tests the endurance of our bodies and is helpful to the flexibility of our bodies.

Push-ups standard action

1, lie prone on a flat chair, keep your abdomen above the flat stool and keep it parallel. Keep your chest above and your head out of the edge of the bench.

2. Put your feet under the flat chair and hook the flat stool to keep your body stable as the initial link of this action. Put your hands on both sides of your head and touch your fingers with your ears.

3. Bend your elbows, extend your elbows outward, and lift your upper torso upward, about 8~ 12 inches from the bench surface.

4. Slowly and carefully move the upper body down to the initial position. Repeat this set of actions.

Where do you practice flat muscles? 2 1, back muscles.

This action is very good for training back muscles, because during the exercise, we need to stretch our body upwards, so that our back can be expanded and stretched, so that the back muscles can be stimulated and the back muscles can be exercised.

2. Hip muscles

When this action is completed, only our abdomen touches the ground. At this time, our legs are lifted up, and our hands and shoulders are off the ground.

In this way, our hips are tilted upward alone, and when our legs, shoulders and back are up, our hips are in a tight state and can be exercised.

3. Leg and arm muscles

After this action is completed, our legs and hands are off the ground and need to be supported by a large part of strength, so that the muscles of our legs and hands can be effectively exercised and become more perfect.

Standard practice of flat push-ups;

Before starting this action, we lie on the yoga mat to relax ourselves. At this time, our legs are lifted up and off the ground.

At this time, our hands, shoulders and backs are not touching the ground, so that our bodies will form a state of tilting at both ends and keep moving for 30 seconds.

What are the essentials of push-up training?

1, the purpose of push-up training.

First of all, let's learn about the good aspects of this training action for our bodies, because this training action is closely related to sit-ups.

So the two of them have a common feature that they can exercise the muscles around our waist. In addition, push-ups can also develop erector spinae in the back.

2, push-up training action essentials

First, we need to face down, and then lie prone on the training platform. The heel needs to hook the back support, and then our hands can be crossed on our chest or behind our heads.

Then let our upper body bend forward and down as far as possible and feel the stretching of the lower back muscles. Similarly, this is also the starting position of the training action.

From this position, we slowly raise our upper body to a height higher than the ground. For this training, it is not that the higher the position, the better the training effect. On this basis, we don't have to lift it higher, otherwise it will overstretch our spine.

If you want to master push-ups, you need to know the precautions of this training action first.

1, return directly.

When we do this training action, we should pay attention to the fact that our backs are always in a straight state. First of all, the waist is in a tight state and there should be no chest arch. These wrong training postures will affect our training effect to a certain extent, and sports injuries will also occur.

Step 2 grasp the speed

The speed of any fitness action is an important factor. Some exercises may need to be faster, but most exercises need to be slower, and push-ups are no exception.

Both downward and upward movements should be relatively slow, but here, it is particularly important to note that if you bend suddenly and quickly, the probability of back strain is extremely high. I hope everyone who works out will pay attention to this.