Do 20 at a time

Then slowly increase in the later period.

Sure, you can do it when you are bored.

1. Composite group push-ups (horizontal, upward and downward)

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.

Sit-ups can exercise your waist strength and abdominal muscles.

Stick to 20 a day.

Similarly, it will increase moderately in the later period.

But don't go beyond the range of increasing tolerance.

Lie on your back, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, the body is like a flying fish, and things can be put under the calves. This action looks simple, but to really get the best training effect, you need to "compress" the abdominal muscles with the contraction force of the abdominal cluster, and the action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, and make the chest ribs close to the pelvis. It is just to make the abdominal muscles in a "peak contraction" state, pause for a while, then control the tension of the abdominal muscles, slowly stretch and restore the spine.

Note: The position of hands has a direct influence on the pressure of abdominal contraction.

Usually, there are three different placement positions:

1, hands are naturally straight (relaxed) in physical test.

2. Cross your heads and hold them in your chest (middle)

Step 3 put your hands behind your neck (difficult)

Tips:

1. Accurate method: put your hands gently on the back of your neck and ears to avoid the neck from being pressed inward.

2. inaccurate method: hold the back neck tightly with both hands, bend the back and press the neck column inward with both hands.

Three misunderstandings about sit-ups

Myth 1: Some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight. Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect weight loss effect.

Myth 2: Usually, many people do sit-ups quickly and fiercely, thinking that this is a manifestation of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or to increase the difficulty, put your hands behind your head and try to separate your elbows to achieve the exercise effect.

Myth 3: When many people do sit-ups, their bodies will naturally deviate in a certain direction. This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.

good luck

References:

The grace of dripping water, there will be heavy punches-

Reply: koala bear-Jianghu Shaoxia level 6 12-7 23:04

Practice method of waist and abdomen:

(1) Forward leaning: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: step by step, hold your legs and knees tightly, clamp your hands and fingers crossed, straighten your hips, and raise your hands and lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.

Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.

(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: stand step by step, with one leg supported and the other leg straight back during practice.

Swing, straighten your arms at the same time, swing backwards with the L-body bending backwards, so that the back of the waist is fully compressed and the front of the lumbar spine is fully extended;

Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs, straighten your knees, bend your head and arms backwards, and do coordinated back swing power-assisted movements.

(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.

The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.

Turn clockwise or counterclockwise to increase the amplitude and strength of waist rotation.

Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.

It is recommended not to lift dumbbells or barbells. If there is no guidance, you will practice injuries.

Pull-ups are really the best way to practice upper limb strength!

You can practice your waist and abdomen by raising your legs horizontally and pulling them up.