How to do push-ups to build muscle?

Push-ups are a relatively common exercise method, and this exercise method has many benefits to the human body. Push-ups require the correct exercise method in order to achieve the effect of fitness. Push-ups can effectively exercise the chest muscles, so the editor will tell you how to exercise, so that you can correctly master the good method of push-up exercise.

1. Change the distance between the two hands: the hands are slightly wider (or slightly narrower) than the shoulders, and the elbows are open and parallel to the ground. As long as your hands are not equal to shoulder width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance focuses more on training the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance focuses more on training the chest and back muscles.

2. Changes in hand and foot techniques: Hand techniques can be divided into three forms: full palm support, fist support and finger support. In terms of direction, they can be divided into three types of support postures: fingertips forward, inward and outward. Full palm support means supporting the ground with the whole palm; fist support means supporting the ground with a clenched fist; finger support means supporting the ground with the first joint of the fingers. Finger support requires great strength and is the most difficult. Footwork J can be divided into two forms: feet together and feet apart. You can also use the instep or arch of the foot to support the ground.

3. Changes in postures with the body tilted: When doing high-post push-ups, the practitioner's body is with feet low and hands high, and the hands and feet are not on the same horizontal plane. This posture is suitable for beginners and people with little strength. In medium-posture push-ups, the practitioner's feet and hands are on the same horizontal plane, which is suitable for general exercisers. When practicing low-posture push-ups, the practitioner's body is with feet high and hands low. The feet can be placed on a low stool or the edge of the bed, and the hands are on the ground. The hands and feet are not on the same plane. This posture puts the weight of the whole body on the upper limbs, and requires a high level of physical fitness for the fitness enthusiasts.

4. Changes in exercise frequency: You can combine fast and slow exercises, do it quickly a few times, then slowly a few times. You can also use a timer to calculate the number of exercises per unit time. You can also simply count, with the practitioner doing push-ups continuously until exhaustion. Changes in frequency can better stimulate muscle growth, and cross-using them will prevent you from feeling tired during exercise.

The correct way to do push-ups is: spread your arms slightly wider than your shoulders: support your body with your toes, and use your waist and abdomen to control your torso into a straight line: then spread your elbows to both sides, slowly lower your body until your upper body is close to the ground, pause briefly, and then control the return to the original position. When your elbows are almost straight, immediately proceed to the next movement. As you gain strength, you can increase the difficulty by placing your feet on steps.

It is best to exercise every day for better results. Exercise slowly, not too fast. In addition to push-ups, you can also do squats, aerobics, etc. These exercises can be done at home, which is more convenient. It is best to exercise about 1 hour after a meal, which is not only for body shape, but also good for health.