Under the conventional understanding, push-ups can not only reduce the probability of cardiovascular diseases, but also exercise muscles such as pectoralis major, triceps brachii, deltoid, scapula and abdominal muscles.

The first point I believe we all know is that as long as we persist, it will definitely have an effect. The pectoral muscles are prominent, the scapula is stronger, and the triceps brachii is stronger.

The second point is that Harvard has studied push-ups and cardiovascular prevalence. The research object is 1000 male firefighters, and then the average age is 39 years old. The recording method is to let these noumenons do standard push-ups in one breath, then cut off point 40, and track for ten years. Do physical fitness tests at fixed times every year, including the number of push-ups.

In this decade, the number of people diagnosed with cardiovascular diseases has reached 37, and most of them can't do ten push-ups at one breath.

The final conclusion is that men who can do more than 40 push-ups continuously will have a very low risk of cardiovascular disease in the next 10 year, and the risk of cardiovascular disease can even be reduced by 96% compared with men who can't do 10 push-ups.

Although the reference data of this research conclusion is biased, it can at least show that push-ups can improve cardiovascular function in addition to increasing external muscles and body shaping.

Moreover, compared with other exercise methods, push-ups have unique advantages such as flexible conditions, unlimited time, unlimited environment, casual clothes anytime and anywhere, and obvious fitness effect, and have become the choice of friends who like to exercise but have no more time to go to the gym.

In addition, push-ups can be subdivided into a variety of actions, such as high-profile push-ups. This is our usual practice. We can exercise muscles in different parts of the same place with proper spacing between our hands, and exercise muscles with wide coverage.

Push-ups against the wall, mainly exercise our arm muscles, have little effect on chest muscles, and are suitable for beginners.

Kneeling push-ups, mainly exercise abdominal muscles.

We can choose the posture we can bear according to our own strength and preferences.

At the same time, continuous exercise is very important. No matter how to lose weight, shape and gain muscle, regular stimulation is far better than the way of fishing for three days and drying the net for two days, and this persistence will definitely have an effect. In this regard, the author said that he would like to try it, three groups a day, 30 groups a day, and stick to it for a month to see how the effect is. I wonder if anyone is interested in playing online in May.

Tall and straight chest muscles, broad shoulders and strong arms! This is the king of unarmed fitness-push-ups change your body!

I would like to ask what is the first fitness exercise that everyone comes into contact with. Push-ups are definitely the most frequently answered. There is no requirement for the venue. You can exercise as long as you get down. This is the biggest advantage of push-ups.

Push-ups are aimed at the muscle groups, mainly the pectoral muscles, triceps brachii and deltoid toes, while the core muscles of the waist and abdomen are to keep the body flat. The advantages of hard training are tall and straight chest muscles, broad shoulders and strong arms!

However, the training must be intense and the movements must be of high quality. Many people bend their backs and elbows to a small extent, which affects the intensity of exercise. Keep your body flat and your elbows back. The range can be completely effective!

At the same time, push-ups are a big family, including many varieties. For example, narrow push-ups are used to exercise the inside of triceps brachii and pectoral muscles, while wide push-ups are used to exercise the toe and deltoid muscles of pectoral muscles. Choose action training according to your personal ability and improve yourself step by step!

Hello, I'm glad to answer your question.

Push-up training is suitable for all ages, with convenient training and many variants. It mainly trains the chest muscles, triceps and forearm muscles, and also has training effects on the core muscles and leg muscles. According to different training methods and weights, muscle volume, endurance, explosive force and absolute strength can be improved.

Let's illustrate the training effect of various push-ups on the body with examples:

Muscle training: diamond push-ups, wide push-ups, handstand push-ups and so on. Muscle strengthening training mainly stimulates the tearing of muscle fibers through training, and achieves muscle growth through excessive recovery. Heavy. Generally speaking, the amount is above the average. Do 3~5 groups for each movement, and try to arrange 3~4 movements for exercise.

Training for the purpose of absolute strength: In order to improve absolute strength, you must practice with heavy objects. For ordinary push-ups, because the body has been able to adapt to this intensity, it is necessary to increase the weight (weight-bearing exercise) or change the training movements and try those new movements. The weight of strength training should be about 90% of the maximum negative weight.

Explosive force training: explosive force mainly refers to the work done by a muscle or muscles in an instant. A good push-up training action is high-five push-ups, or turn push-ups. In training, you need a strong explosive force to push your body up, high-five or twist in the air. The training effect of upper limb explosive force is very good.

These are the advantages of push-ups, which can exercise muscle mass, absolute strength, speed and explosiveness. Just adjust the training plan and weight. Push-ups can also improve hunchback, enhance physical fitness and enhance cardiopulmonary function, which is a systemic compound exercise. It is a good choice to gain muscle and lose fat.

Push-ups are the most convenient and practical exercise. Push-ups are not limited by any fitness conditions and environment, which is very good! My road to fitness started with doing push-ups. There are many benefits of doing push-ups, such as chest muscles, abdominal muscles, three heads, two heads, forearm, back muscles, shoulder deltoid muscles and core muscles. It can be said that push-ups can train all the muscles of the waist, abdomen, back, arms and upper limbs, and are the king's movements that most bodybuilders love!

It will also improve the basic strength. Many variants of handstand, one-handed and Russian style require equipment training and weight-bearing training to unlock!