Improved Push-ups Improved Push-ups: Stretch and relax the back and bones. Improved push-ups can stretch your shoulders, back and hips and enhance the muscle strength of your chest and core muscles.

One of the improved push-ups, standing with your legs together and your hands above your head. Inhale, the navel contracts inward, the buttocks tighten, and the arms are stretched high, just like waking up in the morning, stretching.

Improve the second part of push-ups, inhale, stretch your arms forward, and then form an arc downward, just like stretching the spine, first from the head down, then from the neck and upper back, and finally from the lower back forward. When stretching, let your arms stretch forward. Finally, put your hand on the mat in front of you.

Second, the upper limb strength training method without equipment-backhand push-ups

Backhand push-ups can be practiced throughout the upper body, especially in the chest, shoulders, triceps and core areas. Lie on your stomach, with your toes on the ground, your hands on the ground, your hands close to your waist, your palms down, and your fingers pointing behind your toes.

Variant: If the hands are not so backward, close to the waist, but placed on the sides of the helper, this exercise can be simpler.

Third, suggestions for upper limb strength training without equipment

Push-ups are 300 a day, 100 in the morning, 100 in the afternoon and 100 in the evening. If you want better results, you can 150 in the afternoon and 150 in the evening. Do it in groups, 20 in groups, and 5 in groups. The rest between groups should not exceed 2 minutes. The number of groups is preferably about 5, and the number of each group is determined by yourself, but if it is used up, the total amount can be increased.

Drink a glass of milk to supplement protein.

When you do it, you should fully lower, hold up and stimulate your muscles. Ha, 200 sit-ups a day (chest muscles should be matched with abdominal muscles to look good) are divided into 5 groups, and 40 in one group (depending on your own situation, whether the group is tired, 5 groups or 6 groups) rest between groups 1 minute. I gave a rough time for all the above data, but it's not bad.

Extended data:

Push-ups (English: push-ups; Push-ups. They are called push-ups in Chinese mainland, push-ups in Taiwan Province, China and palm pressure in Hong Kong and Macao. Common fitness exercises help to increase the effect of pectoralis major exercise.

It is a basic training in daily exercise and physical education class, especially in military physical training. Push-ups mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but effective strength training method. Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups

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