1, standard push-ups with clamp arms
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/ group.
2. 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.
Ideal number of groups: 10/ group, 2 groups/time.
(3) Clamp 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.
Step 3 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.
4. Spartan push-ups
The initial action is the same as the standard push-up posture. Move one hand (here tentatively the left hand) forward a short distance, so that the two 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.
Step 5 practice on the wall
Use the wall to practice push-ups, facing the wall, feet together, arms straight, shoulder width apart, hands flat on the wall, palms flat, fingertips flush with the chest, bend your elbows until your forehead touches the wall, and then tell yourself to return to the starting position. Repeat, remember to control the speed, slowly put it down and push it up, and your forehead touches the wall. All forces can be controlled by themselves.
Matters needing attention in doing push-ups and practicing chest muscles
1, avoid unconventional angles and head postures, and find a movement posture that suits you.
2. Keep the trunk, buttocks (buttocks) and legs in a straight line (if they are not in a straight line, it means that the waist strength is not good). Legs should be close together, if separated, the practice effect will be weakened.
3. Breathe evenly. If you can't, breathe as much as possible, breathe correctly, exhale when pushing up, and inhale when descending.
4. Slow down and don't use your inertia. If the speed is too fast, you can practice explosive power, but you can achieve the best results. The high position exercise should control the slow descent, stop at 1 sec, and then push it up slowly, instead of doing the quick bounce exercise. Often done quickly, it is easy to cause joint pain.
5. Milk is OK. Milk powder. Foods such as pig liver supplement vitamins, iron and minerals.
6. add snacks. Ice cream, chocolate and other foods.
7. Stimulating spices with fragrance can be added to the food to increase appetite.
8. I am tired and sleepy in my body. When the appetite drops obviously, the staple food can be changed to noodles, porridge and other foods.
9. Women are weak and can do push-ups in bed at first. If the general strength is poor, you can take a posture with your feet low and your hands high, and practice with your hands on the wall first; Then, put down your hand, such as pressing it on the edge of the table; Next, you can hold down the chair and practice. When your physical strength increases, you can practice standard push-ups, that is, keep your body flat and exercise on a flat ground. When you are strong, you may wish to challenge difficult push-ups.
First, the low posture of the foot master, such as putting hands on the ground and feet on the steps, can obviously increase the upper limb load; Second, the manipulation changes, which can be changed from full palm support to fist support, finger support and single hand support; The third is to change the distance between your hands. The farther the distance between hands, the more difficult it is. In addition, in addition to ordinary exercise, you can also do weight-bearing exercise, high-five exercise and so on.
10, don't drink too many cool drinks, such as cold water. Juice, etc.
1 1, you should choose digestible food. Animal protein can eat eggs. Sausage. Fish etc. Vegetables are also ideal food.
12. To supplement salt, you can drink delicious salty soup or eat salty preserves.
13, eat more fruits, fruits can be used as a source of vitamins to regulate appetite.