1, handstand push-ups six-step training method
1. 1, standard push-ups
Arms apart, slightly wider than shoulders; Foot tip support, control the trunk into a straight line with waist and abdomen strength; Then separate your elbows to both sides and slowly lower your body until your upper body is close to the ground; Pause for a while, and then control the reduction. When the elbow is almost straight, proceed to the next action immediately.
1.2, high push-ups
Putting your feet above your head to do push-ups increases the difficulty. According to the change of body inclination angle, adjust the position of hands properly.
Quantity: 3 groups at a time, each group is more than 10, and then you can go to the next step.
1.3, handstand push-ups rolled over against the wall.
Requirements: feet can really lean against the wall or bend.
Quantity: just practice to 10, of course, the more the better. Train at least 3 groups at a time.
1.4, increasing the difficulty.
Action requirements: Keep your fingers close to the wall, keep your body straight, and be a handstand push-ups.
Quantity: at least 3 groups at a time, each group 10 times or more.
1.5, continue to increase the difficulty.
Pad it higher so that your head is lower than the height of your palm. When your head can land and complete 3X 10 group, in order to increase the training difficulty, you can put a support under your palm.
1.6, handstand push-ups.
2. handstand push-ups's practice method
Handstand push-ups is one of the most difficult push-ups. This high-intensity physical exercise method can bring us unexpected results! Handstand push-ups is a kind of difficult push-ups, which refers to stretching with both hands while standing upside down, so as to strengthen the strength of training arms and shoulders.
3. The efficacy of handstand push-ups.
3. 1, handstand can not only make people more fit, but also effectively reduce facial wrinkles and delay aging.
3.2. If you really can't do handstand push-ups well, you might as well try handstand from the beginning. Studies have proved that handstand is more helpful to improve people's intelligence and reaction ability. People's intelligence level and reaction speed are determined by the brain, and handstand can increase the blood supply of the brain and the sense of superiority in various situations.
3.3. handstand push-ups strengthened the muscle strength of arms and shoulders, and some bodybuilders used this training method to make the shoulder muscles more perfect.
Matters needing attention in handstand push-ups
1, safety first. Handstand push-ups is more dangerous than a simple handstand, which relies on arm strength. If the arm strength is not enough when practicing, people will fall to the ground, and it is very dangerous to land on their heads. So this article starts with the most basic push-ups and requires 20 push-ups, just to ensure your strength foundation.
2. The supporting frame used for practice must be stable, and there can be no mistakes. Be sure to check carefully before training and don't ignore it. When practicing, you must concentrate, don't laugh or play, otherwise it will easily lead to dangerous situations.
3, the difficulty is appropriate, do what you can. Don't blindly pursue high difficulty, just do it properly. Doing it a few times more will have the same effect, otherwise it will only bring harm to yourself. When your strength is exhausted, you must stop at once, and you can't practice reluctantly, otherwise you will get hurt easily. Some people have pneumothorax because of overtraining, and some people have injured their thoracic vertebrae. These are real cases, and we can't be careless.