How do you breathe when doing push-ups?

Doing push-ups is a good way to exercise. It can effectively help you lose belly fat and make your body more perfect. However, every time we do push-ups for a long time, we will feel sore in the stomach. Even when taking push-ups in school exams, students are very distressed. They are afraid of not passing the test and feeling dizzy. What should they do? Many people are looking for answers. In fact, as long as you master the breathing pattern, everything will be easy. Let me answer this for you below.

1. Compound push-ups (horizontal, incline, decline)

Muscles trained: chest muscles, deltoid muscles, upper back muscles, triceps. Practice: Do 3 sets continuously, pausing only when changing positions between sets.

A. Standard push-ups: Place your hands on the ground shoulder-width apart, straighten your legs and back, keep your feet together, straighten your arms, and lock your elbows. Look forward, not at the ground, and lower yourself until your chest almost touches the ground, keeping your back straight, then push yourself up in a controlled manner to return to the starting position. Pay attention to the rhythm of the movements.

B. Incline push-ups - place your hands on a bench 50-70 cm high. Lower your body until your chest is parallel to your hands, then push yourself up. This exercise mainly works the lower pectoral muscles. In addition to the bench, you can also support your hands on a fitness ball. This is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.

C. Decline push-ups - Place your feet on a bench for support and your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This training method mainly targets the upper chest muscles and the front shoulder muscles. You can also use a fitness ball instead to increase the involvement of your trunk muscles.

2. Power push-ups

Muscles exercised: chest muscles, shoulders, upper back muscles, triceps.

The starting position is the same as a standard push-up, but with your right hand on the ground, your left hand is on a support approximately 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then use explosive force to push yourself up so that your hands are briefly in the air. At the moment when both hands are in the air, turn the body slightly to the left so that the left hand falls to the ground and the right hand falls on the support.

3. Push-up twist

Muscles exercised: posterior deltoid, lumbar lateral muscles, lower back muscles.

The starting position is the same as a standard push-up. Prop up your body, stretch your arms, then rotate to the right, raise your right arm, and look to the upper right as your right arm moves. After a short pause, return to the starting position and switch to the other side.

4. Triceps Push-ups

Muscles exercised: Triceps.

Perform the same push-up as a standard push-up, but place your hands together and slightly rotate them so that your thumbs and index fingers form a triangle. This changes the load on the triceps.

Inhale when your muscles are tense and exhale when your muscles are relaxed.

Now do you know the breathing methods for various push-ups? In fact, don’t be afraid of doing push-ups. As long as you master certain techniques, it is not difficult. It also has certain benefits. It can keep you away from belly fat and give you a perfect body shape. So, have you mastered the different rules of various styles of push-ups?