1. How to do kneeling push-ups
The practice of kneeling push-ups is simpler than ordinary push-ups. Speaking of which, MM can breathe a sigh of relief first. In order to help MM quickly master the practice of kneeling push-ups, Mama. com will decompose the whole set of movements before Amway gives them to MM. Come and grab the practice guide of kneeling push-ups!
1, hands on the ground, arms apart at the same time, the width is about 1.5 times the shoulder width;
2. Kneel on your knees and tilt up at the same time;
3. Tighten the abdomen and keep the upper body straight;
4. Hands begin to bend, and at the same time, the body presses down, as long as the chest begins to touch the ground;
5. Repeat the above actions.
Kneeling push-ups can put a lot of pressure on your knees. If you are worried about injury, MM people had better wear knee pads or put a towel under their knees when exercising.
2. Is it effective to lose weight by kneeling push-ups?
Speaking of weight loss effect, this is probably the most concerned issue for MM! Many MMs have the experience of losing weight by exercise, and the psychological shadow area is large enough. So is kneeling push-ups effective for weight loss? How should MM practice to achieve better weight loss effect? MM might as well listen to mom's encyclopedia.
Kneeling push-ups can achieve the effect of losing weight, but the effect depends on whether MM insist on it! On the one hand, kneeling push-ups can really exercise the arms and chest muscles, eliminate fat, and make the body curve more fit and tight; On the other hand, kneeling push-ups also need to ensure enough exercise to improve the body's metabolic rate and achieve better weight loss. In addition, if MM wants to gain weight quickly, she might as well practice kneeling push-ups while doing other exercises to lose weight, such as jogging and swimming, and at the same time achieve a reasonable diet. Besides, it's hard to lose weight!
3. Who is suitable for kneeling push-ups?
Maybe mm knows that one-handed push-ups are more suitable for men with strong arms and muscular muscles, while women are more difficult to do. So is kneeling push-ups suitable for women? If you do it for a long time, will it cause some harm to your body? Kneeling push-ups have lower physical requirements than one-handed push-ups, so they are very suitable for those MM who are physically weak and obese, not only obese MM, but also other MM who want to lose weight. On the other hand, kneeling push-ups can be said to be the dominant type of push-ups As long as beginners want to practice push-ups, it is suitable to practice kneeling push-ups first.
4. How much do you do every day?
Reasonable exercise is the key to ensure that the body consumes fat quickly, so how much exercise does it take to kneel down and push-ups to achieve weight loss? In fact, it is unwise for MM to pay too much attention to the standard exercise amount of kneeling push-ups. Only according to one's actual situation, combined with the standard amount of exercise, can we design a reasonable exercise plan for ourselves. Generally speaking, one-knee push-ups can be done in four groups a day, with 20 in each group and a rest time of 1 minute between each group. It doesn't matter if you can't get this amount of exercise. You can lighten the task appropriately, but you must never stop making progress! Only in the range that the body can bear, gradually increase the amount of exercise, in order to achieve a reasonable meat reduction effect!
5. Difference from ordinary push-ups
There are many kinds of push-ups, and different MM can choose different exercise methods. What is the difference between kneeling push-ups and ordinary push-ups? Which of these two push-ups is more suitable for MM students to practice? MM's should never blindly choose exercise methods in order to lose weight. Only by finding the one that suits you is the best way to lose weight. Let's take a look at the difference between kneeling push-ups and ordinary push-ups and see which one is your dish!
1, different posture. Kneeling push-ups can kneel on the ground, and ordinary push-ups are straight legs.
2, the force is different. The stress points of kneeling push-ups are in the knees and palms, and the stress points of ordinary push-ups are in the palms and toes.
3, the effect is different. Kneeling push-ups are easier to oppress the upper body, so they can exercise chest muscles more than ordinary push-ups.
4. Suitable for different people. Kneeling push-ups are more labor-saving than ordinary push-ups, so they are more suitable for MM to lose weight.
6.5 yoga movements
1, flat panel display
One of the most common postures.
Landing on all fours, wrist directly below shoulder joint, fingers spread evenly with hip breadth of both feet, moving legs, tightening abdominal muscles, and fingertips moving forward. Hold for 30-60 seconds and repeat for 2-5 times.
One more second is one second, if you accidentally pass 3 points.
2. Side plate
The side plate can mobilize all muscles of the whole body and exercise balance. This pose can also effectively relieve low back pain.
Put the palm of your right hand on the mat, swing your feet together, slowly lift your body, and extend your left arm into the sky. If you feel difficult, you can support it with your right foot and put it on the ground. After five breaths, take a rest and switch to the other side. Then repeat 1-2 times.
, magic chair
Magic chair style, focusing on training the lower body and core muscles.
Lower your hips, bend your knees, and raise your arms over your head shoulder width. The center of gravity is in the heel, and the knees should not exceed the toes. The abdomen contracts slightly, keeping the pelvis upright. Keep your eyes forward and keep breathing eight times. Repeat 10 times.
Step 4 reverse the magic chair style
Twisting the magic chair can strengthen the leg strength, stimulate the digestive system, regulate the abdominal organs and treat constipation.
Stand with your legs together, your hips slowly downward, your abdomen close to your thighs and your back straight. When exhaling, twist your body to the right, open your shoulders outward on the right side, extend your left shoulder vertically downward, expand your chest, and look at your fingers or above. After eight breaths, return to the magic chair and change to the other side.
5. Dolphin style
Dolphin pose is indispensable in all inverted pose exercises.
Kneel on all fours, put your hands under your shoulders, put your fingers flat on the floor, keep your back straight, lift your knees, and slowly lift your hips to the sky. Relax your neck and slowly support your elbows. Keep breathing for 8 times, then slowly lower your knees and relax. Repeat 3 times. When you can't see your feet clearly, you might as well stand on tiptoe, stretch your neck and look as far as possible.