Posture: People lean on the ground or mat, with their feet on the ground, their bodies straight, their hands slightly wider than their shoulders, and then bend and stretch their elbows with their arms to drive their bodies to fall together.
The key is to keep your body straight all the time. When you fall, don't touch the ground except your hands and soles. Push-ups can especially increase the strength of upper limbs, shoulder straps and pectoralis major muscles. For a long time, it has greatly promoted the cardiovascular system.
Push-ups can be practiced on the wall at first:
Stand with your feet shoulder-width apart, one arm away from the wall, palm on the wall, and then do elbow flexion and extension. After proficiency, you can first increase the distance between your feet and the wall, and then change your movements from the wall to the desktop.
After that, you can switch from the desktop to the chair, and then switch from the chair to the stool, forming the appearance of head low and feet high. But this will easily lead to a large amount of blood flowing to the brain, so the elderly should be careful when choosing exercise.
Pattern push-ups: Single push-ups are boring and monotonous, and now many people who exercise are pattern push-ups.
First of all, the distance between two hands has changed.
Second, changes in manipulation and footwork.
Manipulation can be divided into palm support, fist support and finger support. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
Third, the posture change of the body tilt: whether the hands and feet are on the same horizontal plane.
Fourth, the change of exercise frequency: fast and slow, find a sense of rhythm.
When is it appropriate to do push-ups: About 2 hours after breakfast is the time when the human metabolism is relatively fast. At this time, doing some push-ups in moderation will not only help promote the gastrointestinal digestion of the human body, but also have a certain weight loss effect, and can also promote blood circulation and make the human body energetic. ?
You can do some push-ups two hours before dinner, which can not only promote the blood circulation of the human body, but also help to keep fit and stimulate the potential of the human body.
How many push-ups should be done at a time: Many people think that the more push-ups, the better, can better help us exercise, but this is not the case.
Everyone has their own exercise ability. Some people don't feel tired after doing a lot, and some people will gasp after doing a few times. Three groups a day, each group has about 30-50, which can meet the exercise needs of the human body.
It is recommended not to do it every day, but twice a week.