Moreover, push-ups also have a variety of action essentials. In different stages of push-up training, the actions are different, and the exercise effect of push-ups under different actions is also different. Here you can popularize some essentials of push-ups and what targeted push-ups should be done according to your personal situation.
First of all, the function of push-ups is to exercise the pectoral muscles and triceps brachii, which is beneficial to the core development of unarmed training methods. In push-ups, wide push-ups are mainly effective for the chest muscles of the body, and narrow push-ups are mainly effective for the triceps brachii of the body. Therefore, when you do these push-ups, you should also pay attention to which part of your muscles are more developed when you do push-ups training. After you have your own muscle goals, the effect of choosing the corresponding action training will be more obvious.
Generally, routine push-up training is carried out at home. It is suggested that the training cycle is three to five times a week, with at least four groups each time. Each group can be exhausted or close to exhaustion during training. The key points of action are as follows: put your hands slightly wider than your shoulders, put your feet together, hold your chest out and tighten your waist and abdomen, then bend your elbows to let your center of gravity fall to the position where your chest is close to the ground 1 cm, pause for a moment, and then concentrate the strength of pectoralis major to push up quickly. Standard push-ups Push-ups are the most commonly used way of unarmed training, mainly to exercise chest muscles, because there is no barbell load like bench press. If you are a beginner, freehand push-ups are also the best way to exercise your chest muscles.
When you have been training for about half a month and feel that you can adapt to this intensity, you can go further and try a slightly more difficult one-wide push-ups, wide push-ups: where? General push-ups? On the basis of this, the distance between hands is much wider than that between shoulders, and other postures are the same? General push-ups? Same. Wide push-ups mainly exercise the lateral side and shoulders of pectoralis major. ?
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If the above two problems are not serious, you can also do narrow push-ups that are slightly more difficult. Action essentials: Hands are slightly wider than shoulders, feet are close together, chest is raised to tighten waist and abdomen, then elbow is bent to make the center of gravity of chest close to the ground 1 cm, pause for a moment, and then concentrate the strength of pectoralis major to push up quickly. The training cycle is also 3-5 times a week, with 4 groups each time. Remember that movements must be standard, and non-standard movements will greatly reduce the effect of training.
The above are some common push-ups and little knowledge about the intensity of training every week and day. I also hope that it can help you to exercise more in your daily life in order to have a good figure.