Push-ups various practice diagrams

Push-ups is a popular sport simple operation, do not need extra sports equipment, and practice, the fitness effect is obvious, so it is sought after by many people, today is mainly the introduction of some push-ups fancy play, hobby fitness partners can try.

Chest expansion push-ups

Target exercise muscles.

Pectoral muscles, upper arm triceps and abdominal muscles

Action analysis.

The palms of both hands as a support point, arms open, back, waist and hips in a straight line, elbow force, flexing arm movement can be.

Shoulder push-ups

Target exercise muscles.

The middle seam of the pectoralis major and arm triceps, mainly exercise arm strength, but also increase the strength of the wrist and the hardness of the fist.

Action analysis.

Hands spacing is narrow, and shoulder width or narrower, with both palms as a support point. Practice should be noted that the chosen support ground can be soft first and then hard, wrist support should be taut to avoid sprains.

Iron ox plowing type push-ups

Target exercise muscles.

Neck, and enhance the back muscles, wrists, ankle strength.

Movement analysis.

Use your fists or palms as support points, and hold your hands on the ground, shoulder-width apart. Both toes on the ground, hands and feet parallel. Head to the oblique front of the top, the forefoot, hands, neck, waist together, while the waist collapse, against the ground. Then the hips up, waist and then collapse, the body pulled back, the whole action is completed. Oblique front oblique back action can be done repeatedly.

Finger push-ups

Target exercise muscles.

Mainly practice finger strength, enhance the hand grip, grip, combined force, force through the fingertips.

Action analysis.

The main difference is that the ten fingers as a support point, with the increase in strength, the fingers on the ground can be decreasing in turn. It should be noted that if the finger force does not reach the power to support the body, you can first let the fingers against the wall practice, the body diagonal support. After the finger force is slowly enhanced, and then gradually put to the horizontal ground to practice, to prevent finger injuries.

Carp lying lotus type prone

Target exercise muscles.

Deltoid, upper arm, waist and abdominal strength

Action analysis.

Lie on your side with your right fist on the ground and your left arm stretched upward, arms in a cross shape, mastering your body balance. Left foot inside, right foot outside on the ground support. Bend the arms down, waist force, head and waist back, as a carp, then resume the original style, and then repeatedly down the support. If you do not have enough strength to practice, you can choose a softer ground first, and use enough strength in your arms.

Inverted push-ups

Target exercise muscles.

The strength of the neck and arms.

Movement analysis.

Beginners can cling to the wall upside down, feet on the wall, hands shoulder-width apart, arms bent, do flexed arm down press. Later, the feet can leave the wall to do push-ups. Pay attention to mastering body balance when practicing.

Weighted exercise push-ups

Target exercise muscles.

Arm arm strength, back muscle groups.

Movement analysis.

The movement is the same as chest expansion and shoulder clenching, except that weights are placed on the back, such as dumbbell pieces. After the arm strength is increased and the body movement is coordinated, the weight of the weights can be increased sequentially.

Single palm or single fist push-ups

Targeted exercise muscles.

Can exercise arm strength, strengthen the triceps, triceps

Action analysis.

The action is the same as the chest expansion and shoulder pinch, but with one palm or one fist on the ground, alternating hands when doing the action. This way mainly practice the strength of one arm. If the arm strength is not enough, the beginning can be practiced on the slope, as the strength increases, gradually raise the foot support point, and finally single palm or single fist or even a finger support, the body upside down. Practice in a gradual manner.

Left and right undulation push-ups

Target exercise muscles.

The stimulation effect on the pectoral muscles is very good, especially the best stimulation effect on the lateral pectoralis major.

Movement analysis.

This left and right push-ups is in the "general push-ups" on the basis of the strength of the pectoralis major muscle to control the body's center of gravity, so that the body undulates from side to side. Do this push-ups when you can first let the body weight from the left side to the right side, and then from the right side to the left side. Of course, doing this push-up requires the practitioner to have a certain degree of control.

Left and right alternating elbow push-ups

Target exercise muscles.

Pectoralis, deltoids, latissimus dorsi, abdominal muscles, etc.

Action analysis.

Also in the "general push-ups" on the basis of left and right elbow lift after doing push-ups, can exercise the practitioner's body coordination.

Creeping knee push-ups

Target exercise muscles.

Pectoral muscles, abdominal muscles, etc.

Action analysis.

This push-up requires the practitioner to move one hand forward and then do the push-up, while one foot is raised towards the front knee, as close as possible to the elbow joint of the same side arm.

Jumping push-ups

Target exercise muscles.

Pectoral muscles, abdominal muscles, arms and other explosive power, the requirements of the practitioner is relatively high.

Movement analysis.

This push-up is required to do "general push-ups" on the basis of the use of arm muscles, chest muscles, waist and abdominal muscles, such as strength, while the force to make the body instantly airborne, and then back to the starting position.

Left and right moving push-ups

Target exercise muscles.

Pectoralis major, followed by exercise to the abdominal muscles, shoulders and other parts of the muscle.

Action analysis.

This push-up is required to do a "general push-up" after the practitioner, hands straight and together, and then move to the other side of the body, and then do a "general push-up", according to this, move around to do push-ups.