The correct way to do push-ups

I believe everyone has a certain understanding of push-ups as a sport. When we were in school, we would do physical exercises in every physical education class, and push-ups are a common practice. This kind of physical exercise is more suitable for boys to train their arm strength. The correct way to do push-ups is to do reverse flexion and extension, which requires you to place your hands high and your feet low, with the rest of your body not touching the ground, and then do push-ups.

Push-up action tutorial: Push-ups, as the name suggests, involve the body supporting its own weight or weight! Similar to push-ups! Push-ups are an isolated form of reverse flexion and extension, also figuratively called reverse flexion and extension, which mainly train the triceps of the arms. It is one of the classic methods of bodyweight training. Using support objects such as stools and chairs can better exercise the target muscles. Target exercise area: triceps Starting position: Lie on your back, support your body with your hands behind your back on a slightly higher stool, put your feet on a shorter stool, and leave the rest of your body suspended in the air. Push-ups are a simple exercise that greatly stimulates the triceps. You can also just use a bench with your legs resting on the ground. Extend your elbow joint. Feel the stretch in your elbows. The Bench Dip is performed between two benches. It is an isolated form of bench dip, also known as the push-up. It is a difficult movement to control, so the triceps need to reach a certain strength before practicing. The main exercises are triceps and back muscles. It has a certain training effect on the biceps, but not much.

Action process:

1. Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially your hips), and pause for 2-3 seconds. As your body sinks, keep your movements steady, always controlling your triceps and lowering them slowly until you feel your triceps fully stretched.

2. Then inhale, stretch your arms and support your body to return to the original position. Use the force of the triceps to straighten your arms and bring the triceps to the "peak contraction" position, then pause for a moment. Repeat the above process. Notes: 1. Do arm flexion and extension at a steady medium speed, keep your body straight, and keep your elbows tucked inward. 2. Raising the height of your feet or adding weight (weight plates on the waist) can increase the difficulty of training and increase the load stimulation.

3. If you don’t have enough strength, you can lower the height of your legs.

How many push-ups do you need to do a day to achieve a certain training effect on the triceps? Generally speaking, 8-12 times per set, 4-6 sets are enough. In fact, every muscle can be exercised as long as you use it, but different methods should be adopted according to different exercise purposes. Taking the movement you mentioned as an example, in order to achieve the effect of muscle growth, a certain load is required, that is, you can complete about 8-12 times at a time, and doing more than 3 sets can achieve a certain muscle growth effect. If you want to develop muscle definition, choose a load that allows you to complete about 15-20 reps at a time, and do 4-6 sets. However, this movement is rather special and is usually performed using one's own bodyweight. For people who exercise regularly, the load is relatively small, so it is recommended that you do it at the end when training your triceps. If you want to train the muscles of a certain part, it is better to choose at least 3 different movements to exercise each time. Too many movements will make the exercise incomplete and the effect will be reduced.