What are the push-up methods?

Nowadays, more and more people pay great attention to their physical health, so many people join the ranks of fitness exercises. Rope skipping, yoga, and various convenient fitness and health exercises have become popular. Today I will introduce a common exercise, push-ups. Although many people can do it, they may not do it correctly. Let me show you some correct and simple push-ups.

Modified Push-up: Stretch and relax your back and muscles.

The modified push-up stretches your shoulders, back, and hips, and strengthens your chest and core muscles.

Push-up Modified Push-up 1

1. Stand with your legs together and raise your hands above your head. Inhale, draw your belly button in, tighten your buttocks, and stretch your arms high, just like you stretch when you wake up in the morning.

Improved Push-up 2

2. Inhale, stretch your arms forward and then down, forming an arc, as if you are stretching your spine, starting from the head down, then the neck and upper back, and finally bending the lower back forward. As you stretch, let your arms reach forward. Finally, place your hands on the mat in front of you.

Improved Push-up 3

3. Inhale, lower your chest, and do push-ups. If your lower back feels a little tight, gently lift your hips and then tighten them.

Improved Push-up 4

4. Inhale, slowly withdraw your hands and return to the state of action 3. As you move upward, keep your head hanging down, and just "stack" one spine at a time. Stand up straight and then raise your head.

Improved Push-up 5

5. Maintain the posture of action 4 and do 8 push-ups. Inhale when going down and exhale when coming up. Try to slow down. Keep your abdomen tight and buttocks squeezed.

Bend-knee push-ups

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Action demonstration: Bend-knee push-ups

When it comes to push-ups, everyone knows how to do it. It's nothing more than lying on the ground and flexing and extending your arms to exercise the strength of your arms and waist and abdomen. In the push-ups described below, only the legs move without moving the arms, so they only strengthen the waist and abdomen.

push-up

The first step is to lie face down on the ground, bend your forearms, and use your elbows and toes to maintain your balance. Keep your neck, back and legs straight. Then bend your right knee without letting it touch the ground.

push-up

Step 2: Straighten your right leg and bend your left knee. Just like that, bend your legs alternately at a normal walking pace.

Key points: The similarity between this movement and ordinary push-ups is that your back should be straight.

Introduction of push-up auxiliary equipment

S-shaped push-up stand, I-shaped push-up stand, rotating push-up stand.

Push-ups are a relatively strength-intensive exercise. If women want to practice them, they need to be more careful. Once they exceed their ability, they should stop and not force themselves. Pay attention to correct posture and long-term persistence. Correct posture can achieve twice the result with half the effort. This will be of great help in achieving fitness and weight loss.