Push ups are the exercise that many friends do, especially the thin waist and abdomen. So how to do push ups? What are the several exercises of push ups?
1、 Chest enlargement. The palms of both hands are used as the support points, the arms are open, the same width as the shoulders, or wider than the shoulders. The back, waist and buttocks are in a straight line, and the elbows are forced to bend the arms. This method mainly exercises the pectoral muscles, triceps brachii of the upper arm and abdominal muscles.
2、 Clip on shoulder. The action is the same as the above, except that the distance between the hands is narrow, and the fists are used as the support point, and the eyes of the fists are forward. This method not only exercises the arm strength, but also increases the strength of the wrist and the hardness of the fist. During practice, it should be noted that the selected support ground can be soft before hard, and the wrist should be tight to avoid sprain.
3、 Iron ox cultivated land type. Use the fist or palm as a support point. Hold your hands on the ground with your arms open, shoulder width apart. Touch the ground with your toes, hands and feet parallel. The head is tilted to the front, and the front feet, hands, neck and waist are forced together. At the same time, the waist collapses and sticks to the ground. Then the buttocks are up, the waist is down again, and the body is pulled back. The whole movement is completed. The action of oblique front and oblique back can be repeated. This exercise is mainly aimed at the neck and strengthens the strength of the back muscles, wrists and ankles.
4、 Finger skill. It mainly uses the ten fingers as the support point, and other actions are the same as the first two methods. As the strength increases, the number of fingers touching the ground can decrease in turn. This method is mainly used to practice finger strength, enhance the grip, grip and resultant force of the hands, and penetrate the fingertips. It should be noted that if the finger force can not reach the strength to support the body, you can first let your fingers against the wall to practice, and the body is inclined. After the finger strength is gradually increased, gradually put it on the horizontal ground to practice to prevent finger injury.
5、 Carp lying lotus. Lie on your side, touch the ground with one fist or one palm (usually one fist), diagonal support the ground, and cross and diagonal support your feet. For example, the right fist supports the ground, the left arm is extended upward, and the arms are in a cross shape to master the balance of the body. The inside of the left foot and the outside of the right foot are supported on the ground. When bending the arms to support downward, the waist should be forced, and the head and waist should be tilted back, just like a carp lying on the floor. Then, the original position should be restored, and then the downward support should be repeated.
This method mainly exercises the strength of deltoid, upper arm, waist and abdomen. If the strength is not enough during practice, you can choose a soft ground first, and use the strength of the arm.
6、 Inverted. The novice can stand upside down on the wall, with his feet on the wall, his hands as wide as his shoulders, his arms bent, and his arms bent down. Later, the feet can leave the wall to do push ups. This method mainly trains the strength of neck and arm. Pay attention to the balance of the body when practicing.
7、 Weight bearing exercises. The movement is the same as that of the chest expansion and shoulder clip, except that heavy objects such as dumbbell tablets are placed on the back. After the strength of the arm is enhanced and the body movement is coordinated, the weight of the weight can increase in turn.
8、 One palm or one fist practice. The movement is the same as the chest expansion and shoulder clip, but one palm or one fist touches the ground. When doing the movement, both hands support the ground alternately. This method mainly exercises one arm strength. If the strength of the arm is not enough, you can practice on the slope at the beginning, and gradually raise the support point of the foot as the strength increases. Finally, you can support with one palm or one fist or even one finger and stand on your head. Practice step by step.
It is emphasized that the body balance should be paid attention to during the exercise, and the movements of all parts must be coordinated, so that the weight of the muscles can be even and the exercise effect can be better.