Introduction of Different Push-ups In daily life, many people exercise by doing push-ups, but in fact, there are many kinds of push-ups, and some people can't distinguish their movements. Let's share the introduction of different push-ups. Let's have a look.
Introduction of different push-ups 1
All kinds of push-ups
Standard push-ups
1, horizontal position
Hands on the ground, the distance is equal to shoulder width. Keep your arms straight and support your body. The forefoot of your feet points to the ground, and your hands support your weight. Try to keep a straight line from head to ankle. Abdominal muscles tighten, inhale, and elbows bend downward. When the elbow angle is less than 90 degrees, exhale, return to the initial position and repeat the action.
Ideal number of groups: 15/ group, 2 groups/time.
2. Downhill position
Put your feet on a bench 50cm high (which can be adjusted slightly according to your height) and support the ground with your hands. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. If possible, you can also change the bench into a fitness ball, so that in order to maintain balance, the body will mobilize more muscles to participate in sports and achieve better exercise results.
Ideal number of groups: 10/ group, 2 groups/time.
3. Clamping arm type
The action is basically the same as the push-ups in the horizontal position, except that the hands should be placed on the chest and the big arms should be attached to the sides of the upper body as much as possible. The most standard action is to block half a hand on each side of the back when looking down from the top.
Ideal number of groups: 10/ group, 2 groups/time.
Kneeling push-ups
1, horizontal position
The movements are basically the same as standard push-ups. Hands on the ground, shoulder width. Keep your arms straight to support your body The difference is that from the previous forefoot landing to kneeling on the ground, the legs cross naturally, the thighs are on the same plane as the upper body, and the center of gravity moves forward.
Ideal number of groups: 15/ group, 2 groups/time.
2. Downhill position
Similarly, it is basically the same as the standard downward inclined push-ups. The height of knee pads can be appropriately reduced by 10~20cm.
No matter what kind of fitness exercise is skillful, so is the long jump. As long as you learn the long jump technique and understand the correct long jump method, you can jump better and further in the competition and win the final victory. Today, I will introduce the skills of standing long jump and how to do the auxiliary exercises of standing long jump. Let's study together!
Standing long jump technique
The complete technical action of standing long jump consists of four parts: preparation action, air action, abdomen action and landing action.
1, preparation action technique
Open your feet left and right, shoulder width apart, and swing your arms back and forth. When swinging forward, straighten your legs. When swinging backwards, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands backwards as much as possible.
2. Air operation technology
Push your feet to the ground quickly and forcefully, and at the same time swing your arms slightly from back to front, jump forward and fly, and fully stretch your body to achieve "three straightness", that is, the three joints of hip, knee and ankle are straightened.
3. Abdominal exercise technique
Belly in, lift your legs, stretch your calves forward, and swing your arms back hard at the same time. The timing of abdominal landing varies from person to person. If the waist and abdomen are strong, you can quickly close your abdomen and lift your legs when the human body falls after reaching the highest point, and extend the flight time as much as possible to reach the landing site. And the waist and abdomen strength is weak, and the abdomen can be quickly closed and the legs can be lifted at the highest point of the human body, so that the abdomen can be closed and the legs can be lifted smoothly.
4, landing action technology
The heel hits the ground first, and quickly transitions to the whole sole of the foot. Bend your knees to make your knees stretch forward to the ground to cushion.
Factors affecting the performance of standing long jump
(l) There are many factors that affect the performance of standing long jump, and strength is one of them. Without good strength, it is impossible to win. Strength factors put forward higher requirements for the explosive force of lower limb muscles and the strength of ankle joints. The last power point of standing long jump is the forefoot, even the toe, which requires considerable strength of ankle plantarflexion.
(2) Good coordination ability is very important in standing long jump. The ability of coordinated exertion refers to the ability of pelvic muscles and lower limb muscles (including ankle joints) to coordinate exertion, which requires us to fully coordinate our bodies during exercise. The correct sign of coordinated exertion is that the hips, knees and ankles can be pushed straight quickly and forcefully, and the upper limbs can swing harmoniously to play the role of belt, collar and lift.
(3) In addition to strength and coordination, the swing of your arm also determines whether your standing long jump is successful. When we do the standing long jump, we must straighten our arms. At this time, the greater the swing amplitude, the stronger the belt, collar and movement. Please pay attention to the observation that anyone who bends his arm and swings will inevitably cause the fluctuation of his upper body, thus affecting the jumping distance.
Ideal number of groups: 10/ group, 2 groups/time.
3. Clamping arm type
The movements are basically the same as push-ups in a horizontal position. During exercise, constantly remind yourself to clamp your arms as much as possible. Because the closer the elbow is to the body, the greater the assistance to the abdomen and back.
Ideal number of groups: 10/ group, 2 groups/time.
Compared with standard push-ups, kneeling push-ups are easier to concentrate on upper body exercise.
later period
Jump push-ups
On the basis of standard push-ups, slightly improve. When your arm is ready to straighten (support), push your palm off the ground. This action should not be unfamiliar. Some people are also used to exercising by boxing (which can increase wrist strength) or pushing their hands off the ground and then high-fiving.
Spartan push-ups
Spartan push-ups, the name sounds very novel, and many people don't understand what this means. In fact, the action of Spartan push-ups is not very complicated, and ordinary people can also exercise. The initial action is the same as the standard push-up posture. Move one hand (here tentatively the left hand) forward for a short distance, so that both hands are not on the same level. Inhale, then bend your elbow and press down. Exhale when the elbow angle is less than 90 degrees. When the body is lifted, the left and right hands leave the ground at the same time, and the right hand is in front and the left hand is in the back position. Then keep your hands still and continue to press down. After getting up, exchange hands again and repeat the action.
How many push-ups do every day?
Many fitness people don't know how many push-ups they have to do every day. In fact, doing push-ups depends entirely on the needs of the exerciser. There are no special regulations and no quantity. You only need to know your own situation to exercise. Too much can't bear the opposite effect, too little can't achieve the effect of exercise. Experts say that usually 30 push-ups are more suitable, and exercisers can add or subtract reasonably according to their own requirements, but don't force them to increase.
A new study in the United States shows that regular strength training such as weight lifting and push-ups can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow in limbs and lower blood pressure, which is very beneficial to cardiovascular health.
Dumbbells are very suitable for strength training in equipment fitness, but push-up training is simpler and more convenient than dumbbells, and can be carried out anytime and anywhere without special requirements. The standard practice is that 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 elbow joints with their arms to drive their bodies to fall together. When exercising, you can repeat several groups, each group is about 12- 15 times, and the number of times can also depend on your tolerance.
For people with cardiovascular diseases or middle-aged and elderly people, it is advisable to exercise 2-3 times a week, but it is not advisable to bow your head, hold your breath, squat and bend over for a long time, and avoid holding your breath hard, so as to avoid a sudden increase in cardiac blood volume, an increase in blood pressure and a cerebrovascular accident.
At the same time, standard push-ups are not recommended. You can choose high push-ups for exercise, that is, stick to the wall, with your feet shoulder-width apart, one arm away from the wall, your palm standing against the wall, and then do elbow flexion and extension exercises. Pay close attention to your physical changes during training. If you have chest pain, shortness of breath and other symptoms, stop training immediately and see a doctor.
Introduction to different push-ups II
Perfect push-ups
Your body must be in a straight line from shoulder to ankle. Put your arms on your chest, and the distance between your hands is slightly wider than your shoulders. This can ensure that each movement can exercise the biceps more effectively.
When doing push-ups, it takes 2 to 3 seconds to completely lower the body, and finally the chest is about 2 to 3 centimeters off the ground; Then, you should immediately prop it up and return to the starting position. If you do this, you will find that a perfect push-up is not easy to do.
If you can't complete a full set of push-ups, there is an opportunistic way to keep your knees still. Although this is not a standard push-up, you can't do it well if you want to exercise. This is also a way to kill two birds with one stone.
When is it suitable to do push-ups?
According to the guidance of experts, push-ups are the best way to warm up before bench press exercise, and can also be done after pectoralis major exercise, which is helpful to increase the effect of pectoralis major exercise. In addition, push-ups are the basis of various weight-based exercises.
How to do push-ups
Novices can do two groups, each group is 5 to10; Athletes with a certain foundation can do 3 groups, each group10; High-level people can try four sets of push-ups from 15 to 20.
Now you know how to do the most standard push-ups? In fact, many people can't do many push-ups at a time in life, which requires a strong body. Let's move quickly. In addition, it is necessary to understand the detailed explanation of the action steps of push-up training.