Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.
A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.
B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.
C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.
2. Strong push-ups
Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.
The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.
Step 3 push-ups and turns
Exercise muscles: posterior deltoid, psoas and lower back.
The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.
4, triceps brachii push-ups
Exercise muscles: triceps brachii.
It's the same as standard push-ups, except that the hands are held together and slightly rotated inward, so that the thumb and forefinger form a triangle. This changes the weight of the triceps brachii.
It is suggested to practice "rabbit jump". Practicing explosive power is the best way to improve! !
Three times a day (once at 8: 00 am and 10: 00 am, and once again at 6: 00 pm).
Divide into three groups at a time, each group jumps about 30 meters ... pay attention! ! This is the most critical step, but also an essential step: jump 30 meters, and immediately accelerate the run with all your strength! Doing so can strengthen the explosive force of the calf as soon as possible! ! Don't run fast, jump 30 meters for nothing! !
The above is my experience, there is no "copy and paste" behavior!
If you are not too tired to finish the above tasks, I suggest you jump the stairs, but pay attention to safety.
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6? What exercise can enhance strength?
6? 1 What exercise can build strength quickly?
6? 1 How to effectively improve your own strength? ! ~
6? 1 Is there any effective way to enhance your strength?
6? 1 What is the motive force of the movement?
My answer
Let me introduce some to you
Some of my people tried it at home and it worked well.
But stick to it. It's no use if you don't insist.
Instrument muscle exercise
Here is to introduce a muscle exercise method without equipment to friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise.
The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength.
Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments.
1. Neck
(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.
When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.
When practicing, the upper body should stand upright and not lean to one side.
2. Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.