What are the push-up exercises?

Push-ups are a very simple form of exercise, and the requirements for the venue are also very simple, so many men like to participate in activities to exercise their abdominal muscles and arm strength. In fact, many people have a superficial understanding of push-ups. There are many ways to exercise push-ups. Let me give you a detailed introduction to the push-up exercises!

Although push-ups are simple in movements, they come in a variety of forms. According to body posture, they can be divided into three types: high, medium, and low; according to distance, they can be divided into four types: narrow, medium, wide, and extra-long. Here are eight correct ways to do push-ups.

Methods/Steps

Iron Ox Plowing

This method can use the fist or palm as a support point. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

The correct way to do push-ups

Inverted Pose

If you are new to handstand push-ups, you can stand upside down against a wall, with your feet on the wall, your hands shoulder-width apart, your arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

The correct way to do push-ups

Shoulder

The movement is similar to the chest expansion pose, except that the distance between the hands is narrower, and the fists are used as support points with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

The correct way to do push-ups

Chest expansion

Use the palms of your hands as support points, open your arms and keep them as wide as your shoulders or slightly wider than your shoulders. Keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms to exercise. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

The correct way to do push-ups

Finger exercises

The support points of finger exercises are mainly the ten fingers, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

The correct way to do push-ups

Carp Lotus Pose

First, lie on your side, with one fist or one palm on the ground, supporting yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance. Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly. If you don't have enough strength when practicing, you can choose a softer ground first and use all your arm strength.

The correct way to do push-ups

Weight-bearing exercises

The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After your arm strength increases and your body movements become coordinated, the weight of the weights can be increased gradually.

The correct way to do push-ups

Single palm or single fist exercises

The movements of single-palm or single-fist exercises are basically the same as the chest expansion and shoulder clamping styles, but the hands are placed on the ground with one palm or one fist, and the hands are alternately supported on the ground when performing the movements. This method mainly exercises single-arm strength. If your arm strength is not enough, you can practice on a slope at first. As your strength increases, gradually raise the support point of your feet. Finally, you can support yourself with one palm, one fist, or even one finger, and stand upside down.

The above are some training methods for push-ups. Different training methods exercise different parts of the body. But it should be noted that if you are a novice learning push-ups, it is best to start with the most basic push-ups. When exercising, you must control the intensity of the exercise and don't force yourself. If you exercise excessively, you may strain your muscles.