How to do push-ups effectively?

Push-ups are a favorite form of exercise for male friends. Compared with using various machines in the gym, push-ups are more convenient and affordable. Push-ups are mainly a strength training. Boys usually use them to train their chest muscles and upper limb muscles. Not only can they strengthen their bodies, but the muscles they develop can also attract the attention of the opposite sex, making girls unable to take their eyes off them. In recent times, girls have also started to use push-ups for exercise. So, whether they are boys or girls, how to do push-ups effectively?

The correct way to do push-ups

Breathing method

Under normal circumstances, there are two types of breathing:

1: Exhale every time you lie prone (you can use your nose or mouth), and inhale every time you push yourself up (you can only use your nose).

2: Do it two or three times, inhale and exhale once. Make sure you don't feel any difficulty breathing. Note that you can only use one method at a time.

Basic description

A. Support your body with both hands, arms perpendicular to the ground, legs stretched out behind the body, rely on hands and toes to keep balance, keep head, neck, back, hips and legs in a straight line. Key points of the movement: straighten the whole body and rise and fall evenly.

B. Bend your elbows outward and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

Action focus: Keep your body straight and level. Difficulty: Bend your elbows and push them straight.

Women are relatively weaker, so they can start by doing push-ups on their knees on the bed. People with poor strength can adopt a posture with feet low and hands high, and first practice by supporting the wall with your hands; then, lower your hands, such as pressing on the edge of a table; next, you can practice by holding down a chair. Once your physical strength increases, you can practice standard push-ups, which means lying flat on the ground and exercising. Once you become strong enough, you may want to try some difficult push-ups.

One is the feet-high-hands-low posture, such as putting your hands on the ground and your feet on the steps, which can significantly increase the load on your upper limbs;

The second is the change of technique, which can be changed from full palm support to fist support, finger support and single hand support;

The third is to change the distance between your hands. The farther the hands are, the higher the difficulty.

In addition to the ordinary exercise method, you can also use weight-bearing exercise method, clapping exercise method, etc.

I believe that mastering the correct method will be more beneficial to physical exercise, but experts recommend that you exercise your chest muscles before doing push-ups, and then officially start push-ups after the chest exercise is completed. Although push-ups are simple and effective, some people with heart disease, high blood pressure and other diseases are advised not to do them. Normal people just proceed step by step and do some warm-up exercises before starting.