As a convenient fitness training method, push-ups are suitable for men, women and children. Many people have the habit of doing push-ups for many years, whether in the morning or at night. But what are the benefits of push-up training? How to make it more reasonable?
1. Muscle building.
Push-ups are a kind of unarmed strength training, whose main function is to train muscles and shape. Sticking to the corresponding training can increase the muscles and strength of pectoral muscle, triceps brachii and core.
Wide distance push-ups train the thickness of chest muscles, and narrow distance push-ups train the inner edge of triceps brachii and chest muscles. Extra-wide push-ups train the outer edge of chest muscles, upper oblique push-ups train the lower edge of chest muscles, and lower oblique push-ups train the upper edge of chest muscles.
2. Enhance heart and lung capacity, and play a role in promoting fat loss.
After the number of push-ups is increased, maintaining a certain training rhythm and training times has the nature of aerobic training, which can enhance the cardiopulmonary ability and help to reduce fat. Just to remind you, push-ups are not an effective fat-reducing training method. In order to reduce fat effectively, aerobic training such as brisk walking, jogging, aerobic training and swimming should be given priority to.
1. Train with correct push-ups.
Correct push-ups are the premise of training effect and the guarantee of avoiding training injury. Take large-scale push-ups as an example. Keep your hands slightly wider than your shoulders, put your hands forward, hold your chest out and abdomen in order to keep your body in the same plane. In order to increase muscles, the action should be slow rather than fast.
2. Adhere to regular training,
Conventional push-up training is to do enough groups and times each time, and rest according to physical training ability and physical recovery, such as training three to five times a week, with at least four groups each time, and each group is exhausted or close to exhaustion. In other words, push-ups are not done every day.
This is because: enough push-ups can effectively stimulate the pectoral muscles, triceps brachii and other parts; After the pectoral muscle and triceps brachii are stimulated enough, they need to get enough nutrition and rest to gain muscle better.
3. Training time.
Whether to train in the morning or at night depends on your training habits. Just pay attention: before training, do some warm-up activities; It is advisable to supplement a small amount of food and water before morning exercise; Evening training should be arranged one or two hours before going to bed, so as not to affect sleep.
Healthy ascetic, let's talk!
It's good to do push-ups every night. I usually like to do some push-ups every day, which can exercise pectoralis major and triceps brachii very well. After practice, I did some chest-expanding exercises, and then went out for a run to breathe fresh air, feeling a lot relaxed.
One: the quality of sleep has been greatly improved.
I used to be a person with poor sleep quality. My sleep quality has become very good since I insisted on exercising at night. Now I have fallen in love with this feeling of being exhausted after a hot bath and going to bed.
Two: Triceps and pectoral muscles become very strong.
Many people underestimate self-respect training. In fact, self-respect training is very physical exercise. Head and foot push-ups can exercise the lower chest muscles, and head and foot push-ups can exercise the upper chest muscles. When doing push-ups, changing the distance between your hands can effectively exercise the inside and outside of your chest muscles and make you have stronger chest muscles.
Three: help to lose weight
Push-up training improves metabolism, increases the body's own calorie consumption, can effectively help lose weight, and it is easier to burn your own fat after running for a while after doing push-ups, so you can get a healthier body by insisting on exercise.
1: Exercise at night. Be careful not to exercise too often, or you will be too excited to sleep.
2. Push-ups have limitations. If you can do 100 push-ups at a time and feel relaxed, then I suggest that it is more appropriate for you to carry out systematic strength training.
Glad to answer your question!
Doing push-ups every day is very beneficial. Push-ups, as the golden movement of unarmed exercise, are deeply loved by everyone.
① Improve the chest shape.
Push-ups are generally used as a golden action to exercise chest muscles, so it is very helpful to insist on a certain amount of push-ups every day to improve chest shape. Unisex.
(2) It can strengthen the strength of core areas.
Push-ups are very involved in the whole body, and they need to maintain sufficient stability while exercising, so they need strong abdominal core strength to support them, thus playing a role in reducing abdomen.
③ Strengthen arm strength.
Because we are overweight, when doing push-ups, our arms will inevitably participate a lot, especially the triceps brachii. Long-term exercise will naturally significantly improve our arm strength. Unlike ordinary dumbbells to exercise pectoralis major muscles, arm strength is not particularly obvious.
④ Tighten the thigh muscles.
When doing push-ups, the legs should also be involved, and they should be straightened and tightened, just like the abdominal core, to ensure sufficient stability of the body.
⑤ The effect of reducing fat and slimming is very good.
Push-ups, as a kind of high-intensity exercise, do some group training with strong whole body participation every day, which has a great effect on reducing fat!
① The body preparation posture is consistent with the flat support state.
② The palms are located on both sides of the chest. Keep your left arm and right arm in a straight line, and try not to be in tandem.
(3) Feet are slightly apart or shoulder width apart.
Push-ups can be divided into wide push-ups and narrow push-ups according to the distance between palms.
Train different distance push-ups for different chest parts and wide distance push-ups for the whole pectoralis major muscle.
However, the narrow distance has a good reinforcement effect on the middle seam of the chest.
Note: if you can't do three complete push-ups at first, it is recommended to use kneeling push-ups and upgrade the standard push-ups after the strength is improved.
If the whole body core is strong enough and the coordination is good enough, one-handed push-ups are not impossible!
We can train in groups, and other sports can be interspersed for auxiliary training during training.
Such as the first group: kneeling push-ups, a group of 8, rest 10.
Group 2: Kneeling push-ups, a group of 8, resting 10.
The third group: standard push-ups, 6~8 in a group, rest for 30 s.
Static tension ...
The fourth group: narrow push-ups, 6~8 in a group, rest for 30 s.
The fifth group: standard push-ups, 6 ~ 8 in a group, rest for 30 seconds.
Static tension ...
This whole set of push-up training is over.
Don't do only one kind of exercise when exercising, for example, you can combine the opening and closing jumps, bobby jumps, rope skipping and other sports for full-body exercise. Better exercise at the same time strengthen its coordination, so that the body can get more comprehensive training!
If you want to keep fit, you'd better cooperate with aerobic exercise ~
Thank you for your question.
Because I also like to do push-ups, I will talk about my suggestions for your reference.
1: Yes, it can exercise upper body muscles.
2. It can deepen sleep.
3. It's better to add some water after finishing, such as drinking a cup of hot milk, for better effect.
That's absolutely good. As long as you exercise, it will definitely be effective. Whether you gain muscle or not, you can at least keep fit.
Doing it every morning and evening is good for exercise.
Generally, it takes at least one month to do push-ups. After one month, you will gradually have muscles, which is good for your health.
Don't exercise after dinner, for about an hour. It is best not to do it half an hour before going to bed. Doing it before going to bed is easy to excite the brain and lead to insomnia.
Push-ups mainly exercise people's triceps brachii, abdominal muscles, back muscles, pectoralis major and other muscle groups. Doing push-ups often can expand shoulders, strengthen arms, lower abdomen and chest muscles, and make the body more symmetrical and straight.
Men do push-ups to prevent aging.
Male push-ups can enhance sexual function.
Men do push-ups to protect blood vessels.
When doing push-ups, this action can exercise the strength of upper limbs and chest, which is very beneficial to the development of our upper limb strength and abdominal muscle strength, and can also improve the static and dynamic functions of the human body. The most important thing is that push-ups can improve our physiological function. Doing this exercise regularly can improve the human nervous system, strengthen bone tissue, delay muscle aging and accelerate blood circulation. Because we can't do only one push-up at a time, push-ups are also anti-group exercises. Many push-ups with different intensities can enhance the anaerobic endurance of muscles such as arms and chest. Moreover, push-ups can not only enhance the strength of upper limbs, but also strengthen abdominal muscles and gluteal muscles. Doing a lot of push-ups every day helps to build strong core muscles. If you can use abdominal muscles in practice, you can feel the stimulation of your abdomen, so keep your abdomen tight.
I think it's good to do something properly. I read an article about growing taller before, saying that relaxing and stretching at night can promote growing taller. Anyway, I stretch half an hour before going to bed every night. I'm growing taller. I just went to college.
Push-ups are not recommended. I used to do push-ups every day, which resulted in hunchback. If I do, my back muscles should keep up with the training.
It's good to do push-ups at night. Consume the rest of your physical strength (let yourself not daydream at night), push-ups and squats for 40 minutes, and try to sweat as much as possible. The effect is very good, obviously. The premise is the standard.
I don't usually do push-ups because my wrist hurts. You can practice seven pull-ups at a time, and you will be tired after six times.