What is the standard for push-ups?

We often see some boys doing push-ups. This exercise is a very popular fitness exercise among male friends. It can train muscles all over the body and is an exercise that can be done anytime and anywhere. Many people who do push-ups regularly may not do them in a very standard posture. If they do not do them in a standard posture, they may not achieve the desired effect. Now let me introduce to you what the standard posture of push-ups is.

Standard push-up

Many people have developed pectoral muscles in the gym, which is very enviable. In fact, you can also train your pectoral muscles at home, and you don’t need any special equipment. It is simple and effective. If you want to have developed pectoral muscles, come and do it with me.

People who persist in doing push-ups will find that they can see obvious changes in their bodies in about a month.

A bench or a bed, anything you can put your legs on will do.

Kneeling push-ups, first let’s talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

Kneeling push-up formal action

Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

Do about 20 consecutive times at a time, then rest for half a minute. Don't change your posture. If you lie on the ground or lie down, the effect will be halved.

Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

Elevated push-ups

Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

Elevated push-up standard action

This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

Rest for 30 seconds between each set and do 2 sets of each exercise. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

Shoulder-width push-ups

The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

For male friends, push-ups are a very convenient exercise that can be done at home. You can easily build muscles without going to the gym. Push-ups not only exercise the biceps, but also have a very good exercise effect on many parts of the body. Male friends need to be careful not to over-exercise. At the beginning, you may feel tired and it may be difficult to do ten. Don't be anxious, it will get better slowly.