How to do push-ups?

Many people like to do push-ups, mainly because there are no venue or time restrictions, there are not too many technical requirements, and it can exercise most parts of the body. However, push-ups are not so easy to practice casually. There are also many standards, and some people do not practice very standardly. Only in this way can the exercise effect be better. So, how do you do push-ups? Now let me explain it to you in detail.

First: What is your purpose in doing push-ups? The main parts of the body that can be exercised by push-ups are the triceps muscles on the outside of the arms and the back muscles. Secondly, if you do it correctly, for example, if your body is straight, your abdominal muscles must also be exerted. The purpose of supporting with your fingers is to exercise the strength of your fingers, but it is very dangerous. For people who have never exercised their fingers, it is easy to get injured. If you want to experience the power of a punch (boxing), you need to use your fist to support the ground. The degree of injury is smaller than that of the fingers, but the injured part is different. It is easy to hurt your wrist if you clench your fist. Of course, the premise is that you have not done wrist strength training. If your purpose is to build muscles or exercise, it is recommended that you use your palms. Generally, there are three general modes: 1. When both palms are on the ground, they are slightly narrower than your shoulders. This method is difficult to use strength, but it is very effective for the triceps.

2. As wide as shoulders: This is a more standard method, which can balance the strength of your pectoral muscles and trismus. 3. Wider than shoulders: As long as your pectoral muscles are exerting force, your arms will not exert too much force. Of course, all three methods are effective for the back muscles. This is a training method, depending on your own situation and then talk about the intensity under the marked conditions (the whole body is straight, the rise and fall of push-ups: calculated according to the elbow joint: for example, the arm is straight for 180 degrees, and then fully down is 90 degrees. Your set is your elbow swinging back and forth from 160 degrees to 100 degrees, instead of from 180 degrees to 90 degrees. The advantage of this is that your muscles are always in a tight state in a set, the effect is better than 180-90. Of course, it is more difficult.

Standard push-up: To achieve a perfect starting position, the body must be kept in a straight line from shoulders to ankles, and the arms should be placed at chest level, with the hands slightly wider than shoulders. This ensures that each movement works your biceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position. If you do it this way, you'll find that doing a perfect push-up is not easy.

Many people cannot do a complete push-up. Don’t worry, there is a way to do it. Just put your knees on the ground. This is also a method you can choose when you can no longer complete standard push-ups but still want to continue exercising. Push-ups need to be done step by step, and you can't rush for success. There is a saying that goes "hasty people can't eat hot tofu", and the same is true for push-ups.