How about push-ups for men

Push-ups, while exercising your muscles, can also train your sense of balance if you want to practice handstands. Then you must start with this action. The upgraded version of push-ups, in addition to retaining the traditional chest exercise, can also sculpt the muscles of the back and posterior shoulders. So how do you build a good body for men? Let me explain it to you in detail below.

How to do it

Preparation: Place your feet on a flat fitness bench without bending your legs. Keep your thighs and calves straight and parallel to the ground. Bend your waist naturally, keep your elbows at a greater than 90 degree angle, and support your upper body with your hands. And give the head and neck enough space to move.

Action process: Unlike the vertical support of traditional push-ups, MH requires you to do left and right support with a change of center of gravity. Start from the left side first. Tilt your head to the left, tilt your left elbow to the left, and then slowly move your center of gravity to the right with your head and elbow in sync. During the movement, other parts remain relatively still.

Friendly reminder: Because the movements are a little difficult. 6 to 8 times per set is enough.

Maybe after you have done it, you will suddenly realize that this page is definitely not for you to read.

Experience

You can clearly feel the target area swelling and getting hot. Do 10 in each set. After 4 sets, you will definitely be glad. Your teacher didn't learn to use version 2.0 of this to punish you. But on the positive side, this upgraded version is indeed worth three sets of equipment. Especially do it at the end of the day's training. You will definitely know what it is like when the will overrides the body.

Break through the jogging plateau

When you run and find that there is no effect. congratulations. Your plateau has arrived. During this stage, the effectiveness of your exercise will be greatly reduced. But don’t worry, MH will help you get through it easily.

1. The intensity during the breakthrough period should be determined according to your physical fitness, and you should take a slight breath after each run.

2. If you want to lose fat, then increase your running time to at least 40 to 50 minutes a day.

3. Do stretching exercises after running. Otherwise it will cause muscle stiffness. After stretching, you can add some additional weight training:

4. In addition, necessary arm training can also help you improve your endurance, allowing you to upgrade.

1. Push-up twist

Muscles exercised: posterior deltoid, lumbar lateral muscles, lower back muscles.

The starting position is the same as a standard push-up. Prop up your body, stretch your arms, then rotate to the right, raise your right arm, and look to the upper right as your right arm moves. After a short pause, return to the starting position and switch to the other side.

2. Triceps Push-ups

Muscles exercised: Triceps.

Perform the same push-up as a standard push-up, but place your hands together and slightly rotate them so that your thumbs and index fingers form a triangle. This changes the load on the triceps.

3. Power push-ups

Muscles exercised: chest muscles, shoulders, upper back muscles, triceps.

The starting position is the same as a standard push-up, but with your right hand on the ground, your left hand is on a support approximately 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then use explosive force to push yourself up so that your hands are briefly in the air. At the moment when both hands are in the air, turn the body slightly to the left so that the left hand falls to the ground and the right hand falls on the support.

4. Compound push-ups (horizontal, incline, decline)

Muscles trained: chest muscles, deltoid muscles, upper back muscles, triceps. Practice: Do 3 sets continuously, pausing only when changing positions between sets.

A. Decline push-ups - Place your feet on a bench for support and your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This training method mainly targets the upper chest muscles and the front shoulder muscles. You can also use a fitness ball instead to increase the involvement of your trunk muscles.

B. Standard push-ups - Place your hands on the ground shoulder-width apart, straighten your legs and back, keep your feet together, straighten your arms, and lock your elbows. Look forward, not at the ground, and lower yourself until your chest almost touches the ground, keeping your back straight, then push yourself up in a controlled manner to return to the starting position. Pay attention to the rhythm of the movements.

The above methods can enable men to exercise their muscles while exercising. In fact, strong muscles are what every man wants. Perfect muscles are inseparable from food supplements and, of course, physical training. However, it is better to do it in moderation. Excessive pursuit of a fit body without exercising according to your physical condition can also harm your body.