Fitness experts found that push-ups may be the best female fitness exercise.
The benefits of ladies doing push-ups
According to the data, if a woman practices her push-ups properly, she can not only breast her chest and firm her chest, but also can make better curves, backs and arms with curves, and the push-ups can also help girls consume More calories, so as to achieve the role of body.
Learn basic push ups
Lean over your hands and hold your hands between the two hands slightly wider than the shoulder distance until the chest close to touch the floor, pay attention to keep the arm flexor arm close to the body when the body reaches a minimum of a pause, and then quickly hold up No matter do push-ups or prop up movements, the body must maintain a straight line, because once the body during any part of the relaxation, the action is equal to failure.If the woman feels that the palms of the direct support will hurt humpback jade palm, you can use a pair of dumbbell However, when doing push-ups, keep the wrist holding the dumbbell vertical, otherwise you may get injured.
Different ways of doing push ups
1, knees push-ups
Knees on the ground knees, knees on the ground knees, the body leans forward both hands under the shoulder, the knees bend, the body from the knees to the head is a straight line.The two elbows bend to the outside of the body, the body is reduced to basically close to the floor. In a straight line, for a second, and then restore the status quo.
2, single-knee push-ups
Start with your knees and push-ups ready, raise your left leg to the height of the buttocks, and your right foot on the floor. Both elbows flex to the outside of your body, lowering and keeping in line for one second, then restoring Make five of each leg, a total of ten.
3, alternately tilted elbow push-ups
Also in the 'general push-ups', based on the completion of push-ups after doing left and right lift elbows, mainly exercise the practitioners of the chest, deltoids, latissimus dorsi, abdominal muscles, etc., but also exercise the coordination of practitioners.
4, about ups and downs push-ups
This kind of ups and downs push-ups is based on the 'general push-ups', with the power of the pectoralis major body control center of gravity, so that the body ups and downs.When doing this push-ups you can first let the body center of gravity from left to right, And then from the right to the left.This push-ups on the chest muscle stimulation effect is very good, especially on the outside of the pectoralis major muscle stimulation effect.Of course, this push-ups require practitioners have some control.
Do pushups Note:
1, beginners can push the wall or push the chair to start doing push-ups.
2. The amount of exercise should not be too large, pay attention to step by step, from easy to difficult, from less to more, from light to heavy.
3. According to their physical condition, control the appropriate amount of exercise, and long-term adherence.
4. Be prepared and relax to prevent injuries and muscle strain.
Do the number of push-ups should be able to be a minute in twenty, the total number can be done about 30. Can be added slowly.
5. When doing push-ups, please slowly lean over, the slower the movement when the feeling of muscle will be stronger, slower than doing fast, you can countdown in the heart of three, two, one, When breathing up, do not hold your breath.Push-ups and breathing in the order many people do anti-.
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