How to do push-ups effectively

For many male friends, they always want to find some ways to exercise their abdominal muscles. We girls also have a special liking for boys with 8-pack abdominal muscles. This has, to a certain extent, promoted these men's pursuit of abdominal muscles. In fact, there are many ways to exercise abdominal muscles. But many people want to find some simple methods, and push-ups are a good way. So what is the most effective way to do push-ups?

Basic movement wall push-ups

Stand facing a wall with your feet together and your arms extended shoulder-width apart, with your hands flat on the wall. Bend your elbows until your forehead touches the wall. Then push yourself back to the original position. (Suitable for people with weak physical foundation or those recovering from injuries)

Knee push-ups

Keep your feet together and knees on the ground. Stretch your arms straight out, shoulder-width apart. Place your hands directly below your chest, with your palms flat on the ground. Keep your ankles together and your body in a straight line without sticking your butt out or slouching your waist. Bend your elbow with one knee as a fulcrum, lift yourself one fist away from the ground and then push yourself back to the original position. (This movement is suitable for women and for warming up before starting formal exercise) If you can do more than 30 at a time, you can consider the next movement.

Standard push-up

Support yourself with your hands and stretch your legs straight back. Stand with your legs and feet together, and your hands shoulder-width apart. The hips are in line with the spine. Then bend your elbows until your chest is just a fist's distance from the ground. Note: Be sure to keep your elbows tight against your back so that you can better exercise your chest rather than your arms.

Narrow Grip Push-ups

The starting position of the narrow-grip push-up is basically the same as that of the standard push-up, but the hand position is changed so that the tips of the two index fingers touch each other. Then slowly lower your body so that your chest and the backs of your hands are touching. Then push yourself back to the original position.

One-arm push-ups

Straighten your legs and place one hand on the floor in front of you, keeping your body in a straight line with your non-supporting hand behind you. Bend your elbows and lower yourself in a controlled manner until your chin is about a fist's distance from the ground. Then push back to the original position.

Speaking of push-ups, we don’t actually need to make time to do them deliberately. As long as we do them before going to bed every day, we will see the results. There is a technique to doing push-ups. If the technique is wrong, you may not achieve the desired effect in the same amount of exercise time. So everyone should exercise according to the push-up practice method introduced by the editor.