A traditional push-up exercise known as 'plank' that works well with the core muscle groups, especially the deep core muscle groups. Take a look at the three push-ups that keep a man fit.
This posture requires body parallel to the ground to do push-ups on the body demanding, many of my friends can not insist on doing push-ups, each muscle contraction to ensure balance.This is the most simple and effective way of exercise Unlike traditional push-ups, Instead of holding the palm of your hand, your elbows hold your body straight, your body straightened, your toes held to the ground, and your body stops until you reach the limit. The exercise can be carried out anytime, anywhere, but experts warn that people with problems on their backs should not take risks try.
1, the basic prone style
First, with your elbows and knees on the ground, hold your hands together, straighten your legs, lift your body, your toes support the ground, your feet apart, and your shoulder width, face the floor, your back does not bow, your back does not Alice. The initial exercise can be maintained for 45 seconds, then gradually extend the time.
2, side bracket
First of all, lying on the floor on the right side of the floor, elbow to the ground on his left foot on the right foot, and then body support, the body and the floor was a perfect triangle left shoulder do not swing back and forth as far as possible to maintain posture. Side, repeat the action.
3, parachuting air
'Sky parachute' prone action requirements and basic prone and side scaffolding basically the same. Facing the floor, prone on the floor, arms on both sides of the body and then slowly lift the chest, palms off the ground, Thumb outwards Note: Do not tighten the buttocks. Hold position for 30 seconds.
Pattern push-ups handsome muscle man
Push-ups are one of the most common fitness exercises. Many fitness men like to do push-ups. Stick to push-ups to help men exercise their muscles. Push-ups can be done anytime, anywhere. Push-ups are good for abdominal, back and chest muscles. The role of exercise, but also to make a lot of tricks, received unexpected fitness results.
First, the distance between two hands change
With your hands slightly wider (or slightly narrower) on your shoulders, with your elbows open parallel to the ground, as long as both hands and shoulders are equal, the push-ups will be more difficult, slightly wider than your shoulders, with more emphasis on your arm and shoulders Muscle strength; slightly narrower than the shoulder distance approach, then emphasis on exercise of the chest muscles and back muscles.
Second, practices, changes in footwork
Manipulation can be divided into full palm support, boxing and finger support three forms, when doing push-ups posture is very important, and only grasp the changes in hands and feet in order to do push-ups from the direction and can be divided into fingertips forward, to Inside and outside the three kinds of brace posture. Full palm support, is to use the full palm stays; boxing, is to use the form of fist shelves; refers to the support, is the first joint with your fingers to support the way. The strength, the highest difficulty.Footwork, can be divided into two feet close together and open two forms, you can also use the instep or arch support.
Third, the body tilt posture changes
High posture push-ups, doing exercises, the practitioner's body is the lower limbs high hands and feet are not the same level this posture for beginners, powerless people. In the same level, suitable for general exercise crowd. Low-lying push-ups, in practice, the practitioner's body is high, low hand, feet can be placed on a low stool, the bed along the upper hand support, hands and feet are not in the same plane. Will be the weight of the whole body pressure on the upper body, the fitness of the physical requirements of higher.
Fourth, changes in exercise frequency
Can be combined with speed, practice faster to do a few times, and then do it a few times slower; you can also count regularly to calculate the number of exercises per unit time; you can also simply count, the practitioners do push-ups without interruption, until exhausted. Changes can better stimulate muscle growth, cross-use them, exercise is not easy to feel tired.
Do push-ups should pay attention to safety
Everyone knows that push-ups? Everyone has done push-ups before? However, your posture is standard? Are you not giving up because of lack of strength?
Many people because of poor training base, suddenly doing standard push-ups is very difficult, hard arm, but people paralyzed to the ground, simply can not get up. For such people, as long as you follow the following steps to practice step by step, will receive good Effect.
Push-ups can be practiced on the wall at the beginning. Feet opened with shoulder width, arm away from the wall, standing wall, hands palms on the wall, and then do elbow flexion and extension exercises. The distance between the movement from the wall to the desktop, then down from the desktop to the stool or chair, and then from the chair to the stool or sofa, forming a low head high effect. However, this will cause a large number of blood flow to the brain, older people should be especially careful.
Push-ups are a very simple and effective way of doing things. The standard practice is to push people to rest on the floor or mat, at the foot of their feet, with their bodies stretched, with their hands slightly wider than their shoulders, and flex their elbows with their arm strength to drive the body together One volt. The key to keep the body is always Beng, the body falls, in addition to both hands and feet supporting the ground, the other parts can not touch. Push-ups in particular can increase the strength of the upper limbs, straps and pectoralis major. Cardiovascular system, etc. have a greater role in promoting, is loved by the masses a fitness activity.
Male adolescents often practice push-ups can increase the volume of pectoralis major and deltoid, is conducive to the formation of bodybuilding men wide and narrow body shape. Female teens often practice push-ups are conducive to the development of the chest and chest bodybuilding. Middle-aged people often practice , But also maintain the strength of the upper limbs.Even the elderly, as long as they can adhere to practice, but also maintain their youthful vitality.
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