What do push-ups exercise

Push-ups is a healthy aerobic exercise, seemingly simple push-up exercise, but there are different forms of push-up exercise, push-ups in accordance with the body posture is divided into high, medium and low posture three positions; push-ups are similarly distinguished according to the distance, it can be divided into narrow, medium, wide, ultra-long distance four kinds. Many sportsmen are familiar with the practice of sit-ups, but what do push-ups exercise? The following article will reveal.

Compound group push-ups

Exercise parts: pectoral muscles, shoulder deltoids, upper back muscles, biceps

Standard push-ups

Both hands are propped up on the ground shoulder-width apart, feet and back stretched out straight, locking the elbow joints. Eyes forward, drop the body until the chest can almost touch the ground, keep the back straight, and then push up the body in a controlled manner to restore the starting position, in this exercise to pay attention to the rhythm of the movement.

Upward inclined push-ups

Both hands propped up on a 50 - 70 cm high bench. Body down to the chest and hands parallel, and then push up. This exercise is mainly to train the lower part of the pectoral muscles. In addition to the bench, you can also do hands propped up on the exercise ball, which is more difficult, because more muscles will be involved in the action to maintain balance, including the lumbar abs.

Lower incline push-ups

Put both feet on the bench for support and place your hands on the floor. Lower the body until the chest almost touches the ground and then push up. This exercise mainly targets the upper pectoral muscles and the front of the shoulder muscles.

Strong push-ups

Exercise muscles: pectoral muscles, shoulder muscles, upper back muscles, triceps. Practice: The starting position is the same as the standard push-up, but while the right hand is placed on the ground, the left hand is placed on a support that is about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then brace yourself with explosive force so that your hands have a brief period of vacancy.

Triceps push-ups

Exercise muscle: triceps. Same practice as the standard push-up, but with both hands together for support and a little internal rotation, so that the thumb and index finger form a triangle, hands together called the heart, which changes the weight-bearing triceps.

Two hands distance change exercise different parts

The hands do not maintain the same width as the shoulders, the difficulty of the push-ups will be correspondingly higher. Hands slightly wider than the shoulders, it is more focused on the exercise of hand arm strength, shoulder muscle strength; hands slightly narrower than the width of the shoulders, it is biased towards the exercise of chest muscles and back muscles.

The combination of fast and slow exercise frequency can stimulate muscle growth

Can be a combination of fast and slow, practice first fast to do a few times, and then slow to do a few; can also be timed counting, counting the number of exercises in the unit of time; can also simply count, practitioners do push-ups without interruption until exhaustion. Frequency changes can better stimulate muscle growth, cross-use them, the exercise is less likely to feel fatigue.

Control the exercise load to prevent muscle stiffness

Practice push-ups should be gradual, from easy to difficult; do before the full massage, shaking, stretching the upper limbs to prevent muscle stiffness; practice to find out the form of push-ups suitable for themselves, reasonable control of the exercise load.