1, general push-ups

This push-up is the most commonly used push-up. Hands are slightly wider than shoulders, feet are close together, waist and abdomen are tightened, then the center of gravity is lowered to the position where the chest is close to the ground 1 cm, and then the power of pectoralis major is concentrated to push up quickly. This general push-up is the most commonly used, mainly to exercise pectoralis major.

2. Narrow push-ups

Where is this narrow push-up? General push-ups? On the basis of, the distance between hands should be shoulder width or shoulder width, and other postures should be shoulder width or shoulder width. General push-ups? Same. Narrow distance push-ups mainly exercise the middle seam of pectoralis major and triceps brachii.

3. Wide push-ups

Where is this wide push-up? General push-ups? On the basis of this, the distance between hands is much wider than that between shoulders, and other postures are the same? General push-ups? Same. Wide push-ups mainly exercise the lateral side and shoulders of pectoralis major.

4, left and right ups and downs push-ups

Where is this ups and downs? General push-ups? On this basis, use the power of pectoralis major to control the center of gravity and let the body fluctuate from side to side. When doing this push-up, you can first shift your body's center of gravity from left to right, and then from right to left. This push-up has a good effect on stimulating pectoralis major, especially the lateral side of pectoralis major. Of course, doing this push-up requires the practitioner to have some control.

5. Alternate elbow push-ups from left to right

Still there? General push-ups? On the basis of doing push-ups, lift elbows left and right, mainly to exercise the exerciser's chest muscles, deltoid muscles, latissimus dorsi and abdominal muscles. , but also to exercise the coordination ability of exercisers.

6, crawling knee push-ups

This push-up requires the practitioner to move one hand forward, then do push-ups, and at the same time raise one foot to the knee as close as possible to the elbow joint of the ipsilateral arm. Mainly exercise chest muscles and abdominal muscles.

7. Jump push-ups

Is this push-up necessary? General push-ups? On this basis, use the strength of arm muscles, chest muscles, waist and abdomen muscles, etc. At the same time, make the body fly instantly and then return to the starting position. This kind of push-ups mainly exercises the explosive power of chest muscles, abdominal muscles and arms, which requires higher requirements for practitioners.

8. Move push-ups left and right

Does this push-up require the practitioner to complete one? General push-ups? Then put your hands together and straighten out, and then move to the other side of your body to make another one? General push-ups? Move left and right to do push-ups accordingly. This push-up mainly exercises the pectoralis major, and then also exercises the muscles of abdominal muscles, shoulders and other parts.

Effective methods of push-ups

1. Changes in the distance between hands

According to the distance between hands, it can be divided into four kinds of push-ups: ultra-long distance, wide, medium and narrow.

(1) Long Push-ups

Main exercise side pectoralis major and biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii.

(2) Wide push-ups

About 1.5 times the shoulder width, mainly exercising the lateral pectoralis major and developing the toe of deltoid muscle and triceps brachii.

(3) Middle distance push-ups

Slightly larger than the shoulder width, it mainly exercises the middle part of pectoralis major (increases the thickness) and develops the toe of deltoid muscle and triceps brachii.

(4) Narrow distance push-ups

Less than shoulder width, put your hands in front of the nipple, mainly exercise the toes and triceps brachii of deltoid muscle, and develop the inner side of pectoralis major (pectoral groove).

2. The posture change of leaning body

It can be divided into three types: high posture, middle posture and low posture.

(1) high posture push-ups

The body of the practitioner is feet low and hands high, and hands and feet are not on the same level. This posture is suitable for beginners and people with little strength.

(2) Push-ups in the middle position

The feet and hands of the exerciser are on the same horizontal plane, which is suitable for the general exercise crowd.

(3) Low-profile push-ups

The exerciser's body is with high feet and low feet. The feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

3. Changes in operation and footwork

Manipulation can be divided into three forms: palm support, fist support and finger support. From the direction, it can be divided into three postures: fingertip support forward, inward and outward. The bipedal method can be divided into two forms: feet close together and open. According to the form of feet supporting the ground, it can be divided into three postures: tiptoe, instep and arch.

4. Change of movement frequency

You can combine speed and speed, and do it quickly several times before doing it slowly; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.