Push-ups mainly exercise the muscles of the chest, arms, waist and abdomen. Doing push-ups well is enough to help you build a strong body.
Everyone must know the common push-ups, but do you really know the various changes of push-ups and the muscles you exercise? Here we introduce these subdivided movements in detail, so that you can exercise your target muscles purposefully in fitness and make your body muscles develop harmoniously.
At present, the movement changes of push-ups are mostly divided into four types: ultra-long distance, wide, medium and narrow hand spacing.
1. Long-distance push-ups mainly exercise the lateral pectoralis major and biceps brachii. The greater the elbow angle, the greater the force on the biceps brachii.
2. Wide push-ups
Generally, it is 1.5 times the shoulder width. It mainly exercises the lateral pectoralis major and develops the toe of deltoid muscle and triceps brachii.
3. Middle distance push-ups
Slightly larger than the shoulder width, it mainly exercises the middle part of pectoralis major (increases the thickness) and develops the toe of deltoid muscle and triceps brachii.
4. The narrow push-ups are smaller than the shoulder width, and the hands are placed in front of the nipples, mainly to exercise the deltoid toe and triceps brachii, and at the same time to develop the inner side of pectoralis major (pectoralis major groove).
Push-ups mainly rely on their own weight to exercise, so you can also change different ways to increase training intensity and exercise more effectively.
For example, you can increase the intensity of exercise by lifting your feet, or increase your weight, push-ups with one hand and so on. You can also try full palm support, fist support and finger support.
Form, but be careful to pay attention to safety. At present, it is more popular to raise your arms to increase the depth of chest sinking to exercise.
Feet too high push-ups
One-legged push-ups
Foot lifts and bouncy balls
One-handed push-ups
Control balance push-ups
Some experts also often use:
Practice high-five, push your hand quickly and forcefully, and then clap your hands in the air once.
Flight practice can be divided into in-situ and marching. After prone, you must push up quickly so that your hands and feet are off the ground at the same time, with a certain flying height and distance.
The purpose of multi-action and multi-change push-ups is:
1. Increase the training intensity.
2. Coordinate the development of body muscles by changing movements.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you