How to do the push-up fitness plan?

Push-ups are one of the best ways to exercise the waist. Many people do push-ups when they plan to exercise their abdominal muscles. However, it takes more than one day or two to build muscle. So if you want to achieve fitness through push-ups, you must develop a good push-up fitness plan. There are many types of push-ups. Let me introduce them to you below!

Push-ups are an excellent warm-up exercise before any upper body exercise. They can help you mobilize the muscles in your shoulders, back, chest, and arms, which can help you lift more weight while avoiding injury. Do push-ups for no more than 10 minutes.

For the following push-up styles, you can do 5 to 10 reps of each in a set, rest for 10 to 20 seconds, and then move on to the next set. If you've been exercising for more than a year or two, there are more variations you can use.

1. Regular push-ups

Support your body with your hands, arms perpendicular to the ground, legs stretched behind your body, rely on your hands and toes to maintain balance, keep your head, neck, back, hips and legs in a straight line. The palms of your hands should be slightly wider than your shoulders, your elbows should be bent outwards, and your body should be lowered 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. For a standard push-up, do 5 to 10 in each set.

2. Diamond push-ups

Unlike ordinary push-ups, diamond push-ups mainly involve a change in hand shape. The hands are no longer separated on both sides of the body, but are close together, with the thumbs and index fingers of the left and right hands touching each other to form a diamond shape. Use the same standard as normal push-ups, and do 5 to 10 in each set.

3. Wide push-ups

Spread your hands to a distance nearly twice the width of your shoulders. Other standards are the same as for ordinary push-ups. Do 5 to 10 in each set.

4. Wrong-hand push-ups

Place one hand in a normal position to support the ground, and move the other hand forward about ten centimeters. The rest of the standards are the same as ordinary push-ups, 5 to 10 per set.

5. Explosive push-ups

When the body is lying prone close to the ground, instead of pushing up to recover as usual, use your hands to push the body up with greater explosive force and fly into the air.

6. Two supporting fitness movements after push-ups

After completing the push-up movements mentioned above, complete the following two movements specially designed by experts to help you expand the athletic function of your shoulders and lift heavier weights.

A. Lateral dumbbell rotation

Hold a lightweight dumbbell in each hand, raise your hands sideways, and raise the dumbbells to a position parallel to your chest, keeping your upper arms still and your forearms bent 90 degrees, parallel to the ground. Then raise your forearms and lift the dumbbells as high as possible, then return them to a position parallel to the ground, and then return to the position of raising your arms to the sides. Do 15 times each time, and perform two sets.

B. Diagonal exercises with pullers

Use a puller, fix one end in a low position, hold the other end of the puller with your left hand, and face the device sideways. Bend your elbows slightly and keep them still, using the strength of your arms to pull the spring of the tensioner to a height above your head. Do 15 times each time, perform two sets, and immediately switch to the right hand after finishing with the left hand.

If you want to do push-ups to achieve fitness, you can choose one of the above push-up methods, but it should be noted that you must master the correct method and technique of push-ups. Only when done correctly can you achieve good fitness results. In addition, push-ups should generally be done in groups and not for too long, as doing so for too long can easily lead to muscle strain.