What can fist push-ups exercise? In daily life, many of us will choose exercise and fitness, and fist push-ups are a common strength exercise. Then do you know what fist push-ups can exercise? If you want to exercise fist push-ups, let's take a look!

What can fist push-ups exercise? 1 What are the advantages of fist push-ups

1, improve the fitness category

Some unarmed bodybuilders will buy some auxiliary equipment to improve their left and right strength during flat support training, but fist push-ups can handle this extremely and enhance the deep stimulation of muscles and arm muscles.

2. Improve the reliability of elbow joint.

Punch push-ups can improve the connective tissue near the elbow joint, make the elbow joint more stable and reduce the probability of elbow joint injury. Moreover, compared with the traditional flat support, the elbow joint of fist push-ups is in a neutral position, but it maintains the elbow joint more strongly. Some netizens who were injured playing basketball also said that fist push-ups caused less pain.

3. Improve forearm muscles

Donnie Yen attached great importance to arm training, and his arm was strong, which not only made him faster and more explosive, but also greatly improved his sitting posture, and his fist push-ups trained his forearm muscles to the extreme. Because it improves the muscles of elbow joint and forearm, it will make your fist stronger, just like an iron fist.

4. Improve pain tolerance

Undoubtedly, when scholars begin to train fist push-ups, their arms usually hurt. Because most of your hands and joints are under pressure, if you train long enough, you can improve your tolerance to pain and improve your self-control ability.

What can fist push-ups exercise 2 flat support training methods

First, the chest expansion movement

With the palm of your hand as the fulcrum, spread your arms outward, shoulder-width apart, or shoulder-to-shoulder wider. Your back, waist and hips are in a straight line, and your elbows are hard, so you can bend your arms for fitness exercise. The key exercises of this method are muscles, triceps brachii of the arm and waist muscles.

Second, the shoulder-clamping posture.

The trend is the same as above, but the distance between hands is narrow, with the fist as the fulcrum and the fist moving forward. This method exercises leg strength, which can improve wrist energy and fist strength. During training, it should be noted that the selected support points can be soft before hard, and the wrist support points are important to prevent twisting.

Iii. Types of Tieniu Cultivated Land

Use your fist or hand as a fulcrum. Put your hands on the ground and open your arms shoulder-width. Feet on the ground, hands and feet parallel. Tilt your head forward, and press your forefoot, hands, neck and waist together. In addition, the waist is sunken and close to the ground. Then the hips are upturned, the waist is pressed down again, and the human body retreats, and all postures are carried out. You can do it repeatedly by leaning forward and leaning back. This kind of training is very important for the neck and can improve the energy of back muscles, wrists and feet.

Fourth, the finger inner method

Mainly with ten fingers as the fulcrum, other postures are the same as the first two methods. With the increase of energy, the fingers touching the ground can descend successively. The key of this method is to train the strength of fingers, improve the forward flexion, grip strength and cooperation of hands when sitting, and go deep into the fingertips. It should be noted that if the finger strength can't reach the energy of the human body's support point, you can first train your fingers with your head against the wall, and the human body can hold up. After the finger strength is gradually improved, slowly put it on a flat road to practice to prevent finger injury.

Five, crucian carp lying lotus style

People sleep on their side, hit the ground with one punch or one palm (usually one punch), support the road, and cross their feet to support the ground. For example, the right fist supports the ground, the right arm bends and stretches upward, and the arm is cross-shaped, so as to grasp the balance of the human body. Support points on the inside of left leg and on both sides of right leg. When you bend your arm down, your waist is hard, your head and waist are leaning back, like a crucian carp lying on a plate, and then you return to normal and press down repeatedly.

The key of this method is to exercise the energy of deltoid muscle (alias "Tiger Head Muscle"), arm and waist and abdomen. When training, if the energy is insufficient, you can choose soft roads first, and the energy of your arms should be sufficient.

Six, inverted column

Beginners can stand upside down on the wall, with their feet against the wall, their hands shoulder-width apart, and their arms bent down. In the middle and late stage, your feet can leave the wall and do sit-ups. This method trains the energy of the neck and arms. Pay attention to the balance of the human body when training.

Seven, weight training

The posture is the same as chest expansion and shoulder clamping, except that a hanger, such as a dumbbell, is placed on the back. After the arm energy is improved and the human posture is coordinated, the net weight of the hanging object can be increased one after another.

Eight, single palm or single fist training

The posture is the same as chest-expanding exercise and shoulder-clamping exercise, but one hand or one punch touches the ground, and both hands support the ground alternately when doing posture. The key of this method is to train the energy of both arms. If the leg strength is insufficient, you can train on a steep slope at first. With the increase of energy, you can slowly raise the fulcrum of your foot, and finally you can stand upside down with one hand, one punch or even one finger. When training, you should go from shallow to deep.