Key points: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down.

The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up.

In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty.

Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii.

Exercise abdominal muscles: Doing sit-ups can only increase the endurance of abdominal muscles. Tell you a training method with twice the result with half the effort. In order to quickly and effectively remove abdominal fat and fat, it is recommended to do it at both ends, that is, try to put your toes or chest on your knees when you get up (your legs can be bent). When you fall, don't let your shoulders and feet touch the ground completely, so your abdominal muscles are always in tension. Do it 40-60 times a day (strength type can increase the number of times). After finishing 3-4 groups a day, you can feel the burning sensation of abdominal muscles, ensuring obvious effect in February-March, which is what national athletes do when they are strong in the upper abdomen.