There are many advantages for women to do push-ups.

Why? Researchers' data show that if women practice push-ups properly, they can not only tighten their breasts, but also shape better curves of shoulders, back and arms. And push-ups also help girls consume more calories, thus achieving the role of maintenance.

Not only that, doing push-ups can get twice the result with half the effort, and doing less can play a more efficient role than other projects. However, women are usually reluctant to do push-ups that require strength. However, adam campbell, an American fitness expert, wrote A Complete Book of Women's Health Sports, which provided a set of methods to help women learn push-ups quickly.

Step 1: Understand the basic push-ups.

Bend down and hold your hands on the ground, keeping the distance between your hands slightly wider than your shoulders. Bend your arms until your chest touches the ground. Keep your arms close to your body when bending your arms. When the body reaches the lowest point, it will pause for a while and then rise rapidly. Whether lying prone or supporting, keep your body in a straight line. Because once any part of the body relaxes during the period, the action is equal to failure.

If women think that holding the palm directly on the ground will hurt the sandy jade palm, they can use a pair of small dumbbells as an auxiliary tool. But when doing push-ups, be sure to keep the wrist holding the dumbbell vertical, or you may get hurt.

Step 2: an improved version of the simplest version of push-ups

Campbell offers a series of push-ups for women to choose from, the simplest of which is the push-ups with knees on the ground. Compared with ordinary push-ups, this push-up suitable for ordinary women is not supported on the ground with both feet, but on the knees. The energy consumption is much lower than that of ordinary push-ups, and basically any woman can do it.

Step 3: Uphill Push-ups

Find a bench with adjustable height, put your hands on the chair surface and do about 12 push-ups according to the standard of ordinary push-ups. After getting used to this push-up height, you can lower the height of the chair surface. Once you can't do 12 once, you can adjust the height back to the previous cycle and continue to challenge yourself.

Step 4: Do ordinary push-ups

Keep lowering the height of push-ups on slopes until you can do push-ups on ordinary ground.

Split-leg push-ups

On the basis of ordinary push-ups, gradually expand the distance between the legs and change the muscle groups.

Step 6: Downhill Push-ups

This is a more push-up. Finding a suitable height pad to improve the landing point of feet will increase the requirements of push-ups for arm strength.

Step 7: Balance push-ups

Put your feet on the fitness ball and do push-ups. In addition to strength, you can also exercise your balance.

Step 8: Push-ups at most

Push-ups with both hands on a balanced fitness ball require that the arm should pay attention to body balance when exerting force, which is more difficult than putting both feet on the ball.

Eight steps