Push-ups and sit-ups correct method

We all know that push-ups and sit-ups are two very physically demanding exercises, and are also common ways to maintain a good figure. If you stick to it every day, you will see good results. There are also correct rules for push-ups and sit-ups. Do you know what those are the correct ways to do them? Let me tell you!

The correct push-up exercise is to hold your hands up first. If you can hold it for about five minutes, you can do push-ups. Start with ten. Do it three times. Rest for about 30 seconds. Do this for a week. Of course, you can start adding more when you feel easy. The recommendation is to add five a week. The main thing is to persist. After doing ordinary push-ups for three weeks, you can do heart-shaped push-ups. Place your hands on the ground in a heart shape, like doing push-ups. This is more effective than ordinary push-ups. Interspersed exercises, five groups of ten each group, the same as above. After about a month, start doing wide-grip push-ups, and gradually expand them. When you have strength, you can do intercostal push-ups with clenched fists. Still the same as above, interspersed exercises, ten groups. You have to run a thousand meters every day. These are not hard and fast rules, you can do whatever you want. I'll divide them for you according to the intensity. The key is persistence and increasing the amount. Add one a day, 365 days, although it's not practical, but in four months, you can still do a hundred. Give yourself a break once or twice on a fixed day of the week, and you can't interrupt at will. If you haven't finished a week, you can do ordinary push-ups by yourself and see how many you can do to practice your endurance. Note: You cannot drink water after exercising, at least for half an hour, and you cannot take a shower, otherwise it will not be effective. You can do it before going to bed. I wish you, uh, can cross your legs soon.

The correct way to do sit-ups is to lie on the ground with your knees bent, feet slightly apart, and stride shoulder-width apart. Your hips, lower back, back, shoulder blades, and shoulders should all be in complete contact with the ground. Bend your elbows and place your hands under your head. Press your elbows down to the ground as much as possible to fully open your chest. In this lying position, tilt your head up slightly, lift the part above your back off the ground, stretch the muscles between your shoulder blades, tighten your chin down, look up at your abdomen, maintain this off-the-ground position for 4 seconds, then lie down again, and repeat 2 times. Lift the part above your back off the ground and maintain this position. Then release your hands that were supporting the back of your head. Stretch your right arm diagonally upward at an angle of about 45 degrees to the ground. Lower your left arm and stretch it to the left side of your body. Be careful not to touch the ground. Keep it parallel to the ground. Keep your head and shoulders lifted off the ground. Raise your left arm at a 45-degree angle to the ground, and lower your right arm without touching the ground, keeping it parallel to the ground. Alternately swing your arms back and forth four times. Stretch both arms upward at the same time, increasing the angle with the ground to 60 degrees. Straighten your legs and lift them straight up with your feet facing the ceiling, making your legs perpendicular to the ground. Keep your back and head off the ground and maintain the position for 4 seconds. Bend the knees of the raised legs, lower the calves, make the thighs and calves form a 90-degree right angle, do not change the position of the thighs, retract the arms, bend the elbows and hold them behind the head, open the chest, remember to tuck in the chin, and focus your eyes on the abdomen with the legs bent and raised. At this time, cross the calves with the right calf on top first, hold for 4 seconds, during which the upper body should be balanced, the back and head should remain off the ground, be careful not to bring the arms together, and open the chest.

I think everyone knows the correct way to do sit-ups and push-ups! Therefore, you can refer to the above steps in your daily operations to ensure the standardization of your exercises. Doing push-ups and sit-ups are good for gastrointestinal function. They can also strengthen gastrointestinal motility, promote digestive function, enhance physical fitness, exercise muscles, and improve physical fitness. You can also maintain a fit body, plump muscles, a healthy mentality, and shape a beautiful body shape. If you persist for a long time, there will be very good results! I wish you health and beauty!