How to do push-ups effectively

Each sport has its own unique training method, and the precautions required are also different. When exercising, you should choose the appropriate training method according to your own situation, so that the exercise effect can reach the best state. In addition, you should also pay attention to the amount of exercise when exercising. The body may not be able to bear it. The following editor will tell you how to practice push-ups effectively.

Standard Actions:

To achieve a perfect starting position for push-ups, your body must remain in a straight line from your shoulders to your ankles, and your arms should be placed at chest level, with your hands slightly wider than your shoulders. This ensures that each movement works your biceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position.

If you can't do a full push-up, you can also get on your knees. This is also a method you can choose when you can no longer complete formal push-ups but still want to continue exercising.

The exercises can be divided into the following types:

1. Ordinary practice method

Practice according to the movement requirements specified during teaching and training.

2. Weight-bearing exercise

On the basis of ordinary exercises, place or tie appropriate amounts of weights on the waist, back, legs and other parts of the body.

3. High-five practice

After a quick and powerful push, clap your hands once in the air.

4. Flying practice method

It can be divided into two types: stationary and moving. After lying prone, you must push yourself up quickly and forcefully so that your hands and feet leave the ground at the same time, and reach a certain height and distance.

According to body posture, it can be divided into three types: high posture, medium posture and low posture.

1. High push-ups refer to an exercise in which the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

2. Medium push-ups

(Also known as standard push-ups or horizontal push-ups) means that when doing the exercise, the practitioner's feet and hands are on the same horizontal plane.

3. Low-posture push-ups

It means that when doing exercises, the practitioner's feet are high and hands are low, and the hands and feet are not on the same level.

Everyone should be clear about the things to pay attention to when doing push-ups. Push-ups are very intense exercises and are not recommended before going to bed. In addition, it is not recommended to do push-ups as soon as you wake up in the morning. If you want to do push-ups, you should do them a little slower and divide them into groups. Don't do too much in each group, otherwise it will be harmful to your body.