wants to improve basic strength, push-ups are one of the best moves.
It can strengthen the chest muscles, arms, shoulders and core strength at the same time, and can build muscles after repeated training.
When many newcomers do push-ups, it is difficult to bend their elbows down to move or to prop up their bodies to the bottom.
If you can't do push-ups, what should I do?
Here are some recommended actions that can strengthen the basic strength:
Action 1: plank
bend the knees and squat, put your hands on the yoga mat, stretch your legs back together, and put your toes on the mat.
Bend your elbows, stick your forearms and elbows on the mat, and at the same time make your fists and move inward.
Tighten your abdomen, straighten your back, tuck your hips down slightly, lift your head slightly up, and keep a stable posture until you finish the specified time before stopping.
Note: Keep the upper arm straight down, and the whole torso is in a straight line.
Action 2: Incline push-ups
Find a stool, lean down, and support both hands on both sides of the stool.
Straighten your legs back together and put your toes on the ground. At this time, your body presents an upward angle.
Tighten your abdomen, straighten your back, and start bending your arms down.
stop until the pectoral muscles are about to stick to the edge of the stool, then stand up and return to position and repeat the movement.
Note: The distance between your hands is greater than the shoulder width, keep your back straight throughout the entire process.
action three: kneeling push-ups
kneel and stand with both hands supported on the mat. Raise the calves on both sides of
, tighten the abdomen, and straighten the back.
began to flex the arm and press down until it stopped at the lowest position, then stood up and returned to position and repeat the action.
Note: The arms on both sides need to be straightened, so that the lowest position "chest muscles on the ground".
action four: bracket push-ups
prepare two push-up brackets, erect them on the ground.
Bend your knees and squat, put your hands on two supports, stretch your legs back together, and support your feet on the ground.
Straighten the arms on both sides, tighten the abdomen, straighten the back, and begin to bend the arms down.
Stop until the torso of the body is flush with the bracket, and then prop up the body to return to position and repeat the movement.
Note: The push-up bracket needs to be relaxed. The lower the pressure of the flexion arm, the better the strength improvement effect.
When you can complete the fourth action, you can remove the push-up support and directly support the ground with your hands and feet.
then slowly bend the arm down, do a half-way movement first, when the strength is increased, it is easy to achieve the lowest position "pectoral muscles on the ground".
Conclusion: The 4 actions recommended above for
need to be trained gradually according to their current abilities.
can choose to do 5 sets*6 times for each action, and 5 sets*10 times in the later stage.
When the basic strength increases, it will be easier to do standard push-ups.
