How to do push-ups well?

Push-ups are a very good way to exercise the abdominal muscles. Many schools have students do push-ups during physical education classes to achieve the purpose of exercise. However, many people have not mastered the method of push-ups. When practicing, they cannot do push-ups perfectly, resulting in no exercise effect. So how can you do push-ups well? Let’s take a look together!

Push-ups (English: Push-up or Press-up) are a common fitness exercise that mainly exercises the upper limbs, waist and abdominal muscles, especially the pectoral muscles. The main muscle groups exercised by push-ups are the pectoralis major and triceps, while they also exercise the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

To achieve a perfect starting position for push-ups, the body must be kept in a straight line from shoulders to ankles, and the arms should be placed at chest level, with the hands slightly wider than shoulders. This ensures that each movement works your biceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position.

If you can't do a full push-up, you can also get on your knees. This is also a method you can choose when you can no longer complete formal push-ups but still want to continue exercising.

Practice method: The folding breathing method can generally be divided into two breathing methods: one is to exhale every time you lie prone (you can use your nose and mouth), and inhale when you support yourself (you can only use your nose). Another way is to inhale and exhale once every two or three times. Make sure you don't feel any difficulty breathing. Note that you can only use one method at a time.

Basic instructions for folding: A. Support your body with both hands, arms perpendicular to the ground, legs stretched behind the body, rely on your hands and toes to maintain balance, keep your head, neck, back, hips and legs in a straight line, key points of the movement: keep your whole body straight, 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.

The above is an introduction to some methods of doing push-ups. It should be noted that when doing push-ups, you must keep your head, neck, back, hips and legs in a straight line, and your whole body should be straight. When you first start practicing, you can do a few, and then gradually increase the number of push-ups after you have mastered it.