What to do if you can’t do push-ups?

Everyone thinks that exercise is very simple, isn't it just watching others do it and then you do it? But the fact is not like that. If that were the case, why do we still need those sports coaches? We might as well just practice by ourselves. In fact, those movements that seem simple to us actually contain a lot of things, such as where to exert force, how to coordinate breathing with it, and what techniques can make the movement more perfect. Here, the editor will introduce to you the method of doing push-ups.

Step 1: Learn the Basic Push-up

Bend over and support your body with your hands, keeping your hands slightly wider than your shoulders. Bend your arms until your chest almost touches the floor. Note: keep your arms close to your torso when bending your arms. Pause briefly when your body reaches the lowest point, then quickly push yourself up. Whether you are doing push-ups or push-ups, keep your body in a straight line. Because if any part of the body relaxes during the movement, the movement is equivalent to failure.

If women feel that supporting their palms directly on the ground will hurt their delicate palms, they can use a pair of small dumbbells as auxiliary tools. However, when doing push-ups, you must keep your wrists holding the dumbbells vertical, otherwise you may get injured.

Step 2: Improved and simplest push-ups

There are a range of push-up options for women to choose from, the simplest of which is the push-up with your knees on the ground. Compared with ordinary push-ups, this type of push-ups suitable for ordinary women does not support the ground with both feet, but with the knees. The effort required is much lower than ordinary push-ups, and basically any woman can do it.

Step 3: Uphill Push-ups

Find a bench with adjustable height, support your hands on the bench, and do about 12 normal push-ups. After you get used to push-ups at this height, you can lower the height of the chair. If you cannot do 12 push-ups each time, adjust the height back to the previous cycle and continue to challenge yourself.

Step 4: Do regular push-ups

Continue to lower the height of the incline push-ups, step by step, until you reach the level where you can do push-ups on normal ground.

Step 5: Split Push-ups

After you are able to do normal push-ups, gradually increase the distance between your legs and change the muscle groups you exercise.

Step 6: Downhill Pushups

This is a more difficult push-up. Find a cushion of suitable height to raise the landing point of your feet, which will increase the arm strength requirements of the push-up.

Step 7: Balanced push-ups Place your feet on a fitness ball and do push-ups. In addition to strengthening your body, you can also exercise your balance.

Step 8: Highest Difficulty Push-ups

Doing push-ups with your hands on a balanced fitness ball requires you to pay attention to body balance while exerting force on your arms, which is more difficult than placing your feet on the ball.

Push-ups are one of our most common fitness exercises, but they are also one of the exercises where people are most likely to make mistakes. If you use the wrong method to exercise, the result will be half the effort with twice the results. The editor hopes that after reading the above methods, you can correct and improve your movements.