Do you sometimes find yourself unconsciously thinking of the number "30" when you start doing it? If this situation continues, you will form an inherent concept-"I can only do 30, and a little more will exceed the limit." So at the age of 30, you will amplify your muscle discomfort and fatigue, and you will not be able to make a breakthrough.

Do you strictly follow the rules? In fact, there are a lot of standardized actions about push-ups on the Internet. You can search for them yourself, but there is one thing that many people will ignore, and that is to exercise the stabilizing muscles on the scapula. This may sound a little abstract, but simply put, don't think that only the muscles you are exercising (pectoralis major and arm muscles in the case of push-ups) should remain stable. Otherwise, it is easy to get out of control or relax when doing some actions. Even if you don't exercise with your bare hands, you should pay attention to this when you go to the gym.

"Exercise to stabilize muscles" does not mean that you are looking for any specific equipment, but that you should have a sense of control when doing push-ups next time, but make sure that you will not achieve a certain action because of inertia or gravity. After you exercise to stabilize your muscles, it will be very helpful to do many other actions (such as pull-ups).

Continue the above point of view, no matter how much you can do now, do it strictly according to the specifications next time, see how much you can do at most, and then try to break through. If the action is not standardized, it is difficult to force yourself to continue to become stronger. This may be a bit repetitive, but if the action is not standardized, you will be loose.

Next, I will talk about "how to break through". If you want to stay healthy, you should take it seriously. Specify a fitness plan to ensure that you can meet the requirements every time, otherwise you will be "empty" and have no goal when you do the action, just like swimming in the fog, and you can't see where the end point is.

The requirement of the fitness plan is to ensure that you can effectively divide your fitness actions into several groups. For example, you can try to do 30-25-20 or 30-20- 15 push-ups, and you can rest for two or three minutes, neither too short nor too long. If there are too many times, you can adjust the number of times in each group. Don't let yourself relax too much. Make sure you can finish it properly. After finishing three groups, you can add a fourth group to reach the limit and finally stimulate yourself.

If you want to break through, you must act! ! From time to time, add five and ten to your largest array and push yourself out of the limit. If you don't drive yourself out of your comfort zone, it will be difficult or even impossible to make progress! Maybe your body is used to the original strength and fatigue, so it forms an inherent concept, which hinders your progress. This is how I strengthen my pull-ups. I could only do it five times at first, and then I suddenly gritted my teeth and did it ten times. Although the last five are very tired, difficult and substandard, it is a breakthrough. Then there are ten, ten ... fifteen, fifteen ... Now they weigh 82kg (they were only in their sixties when they started to learn fitness), but they can do more than 20 standard pull-ups.

Also, let your movements change from time to time, try some new movements, add new movements to your fitness plan, and strengthen the stimulation of muscles in each exercise unit. For example, spider push-ups and Parker push-ups can be added on the basis of ordinary push-ups. (This can be searched by yourself. )

Mentally and physically, I think it's very important to have a rest besides regular fitness time. Your muscles have been damaged to some extent during exercise. If you don't ensure your diet (not demanding too much, as long as you are rich in protein and fiber, your health is good), if you don't let him have time to repair, your body can't even take care of the repair work you want to do when you sleep, and you will be stretched. There are also the points mentioned above, which have some influence on spirit and strength. If you can't take care of rest, I suggest you choose a high-intensity and concentrated fitness method. I even read a book (muscle strength training that male models are stealing), in which each fitness time is only 15 minutes! But it achieves the goal of building muscles and strengthening strength.

However, I want to say that it is better to arrange fitness in the afternoon. If there is really no way, remember to make a plan to ensure exercise, nutrition and repair, and don't ignore web links.

It's a little long, but I hope it will solve your problem. If not, remember to ask.