push-ups are a basic self-weight fitness exercise, proper training can not only stimulate and strengthen the muscles of the chest and upper limbs, but also improve the overall strength and core stability. If your friends want to get a significant improvement effect through push-ups, then these 10 mistakes must be watched and avoided!
01
The amplitude is not in place
During the process of practicing push-ups, some friends are not bending their arms down, but the chest does not stick to the floor and then up; that is, when extending the arms up, they do not fully straighten but down. No matter which one, such a training with an inadequate range will affect the muscle strength and lifting effect; over time, it is easier to bring the bad habit of inadequate range into other fitness exercises, which will affect the long-term training effect and weaken the natural It is more "fatal".
Therefore, friends must pay attention to flexion and extension of the arms when doing each push-up, ensure that the range is in place-when the arms are bent down, the chest touches the ground, and then push up until the arms are fully extended and straightened, repeat the exercise!
02
elbow abduction
In daily practice push-ups, the wrong posture of the elbows extended to the sides during the process of bending the arm down is very common. This practice does not produce any additional lifting effect, but it will cause a large internal rotation of the shoulder joint, which will gradually wear the rotator cuff, especially for those with poor shoulder flexibility, and the consequences will be more serious.
Therefore, due to the health of their joints and muscles, when practicing push-ups, friends must pay attention to keep their elbows facing diagonally behind and always close to the body.
03
back waist posture
When practicing push-ups, keep the back straight and keep the whole body in a straight line, which is the most accurate and efficient!
There are three common mistakes: First, the lower back is obviously lying down, which is mainly caused by the core relaxation and weakness; it not only affects the overall muscle training effect, but also causes excessive compression of the lumbar spine and symptoms of backache.
In addition, when the arms are bent down, the core is tightened and the lower back posture is accurate; but when the body is pushed up, the core muscles relax and the lower back bends wrong posture. The overall action looks strange!
Finally, there are some small partners who will make the mistake of raising the back and hips in the process of practicing push-ups, and the whole body will be greatly arched when it is at the top. This must be corrected and avoided!
04
hunchback
hunchback posture, not only in daily life, affect the image and temperament; if this effect is brought into the training, it will significantly affect the image and temperament of the push-up training! The main reason is that the hunchback will greatly restrain the shoulder muscles and exert full force in the action.
Therefore, no matter in life or training, all friends should remember to keep their chests up and full of energy!
05
Neck posture
When practicing push-ups, if the neck bends forward sharply, such as the gooseneck posture, it will inevitably limit the range of motion, affect muscle strength and improve the effect!
On the other hand, extending the neck significantly backwards should also be avoided! Practicing in such a posture not only affects the smooth performance of the overall movement, but also easily leads to strong spine discomfort and even injury problems!
06
training rhythm
When practicing push-ups, some friends mistakenly believe that the faster the training rhythm, the faster the effect! In fact, the opposite is true. Especially for novice friends, if the rhythm is too fast, it is easy to lose control of the overall movement, and various wrong postures and techniques will appear, which will significantly reduce the overall muscle strength improvement effect!
Therefore, when practicing push-ups, everyone must pay attention to the slow rhythm, controlled flexion and extension of the arms, and pay attention to the accurate display of each essential and link in order to practice most efficiently and safely!
07
kneeling push-ups
kneeling push-ups, usually for those who have a weak foundation and cannot complete regular push-ups. But the problem is that it can't imitate the regular push-up action pattern at all, especially during exercises, it will inevitably present a bad posture such as lower back and raised hips, and the shoulder movement is very unstable and uncomfortable. Therefore we do not recommend it.
is more suitable for novice friends. The efficient transition to conventional push-ups is as follows: first support on a platform of a certain height to practice push-ups at the flexion arm down phase, which is the eccentric muscle contraction phase.
and then gradually strengthen the muscles, and then gradually transition to support on the flat ground, practice the lowering stage.
is then supported on the platform, practice up-incline push-ups, pay attention to the accuracy of the movements and the range. Finally, gradually lower the platform height until you can practice normally on the ground!
08
scapular posture
First of all, in the process of push-up exercises, friends must avoid shrugging the wrong shoulders and aggravating the stiffness of the shoulders, which will not only affect the stiffness of the shoulders, but also the stiffness of the shoulders.
Furthermore, some friends think that in the process of push-ups, you should always keep your shoulder blades closed to the center, which is actually incorrect!
The most accurate practice method should be: when the arm is bent down, the shoulder blades are retracted to the center, but when the extended arm is upward, it should be extended outward. Only in this way can the overall shoulder muscles be smooth and fully exerted.
09
wrist pain
In the process of practicing push-ups, wrist pain symptoms are sometimes inevitable. But when problems arise, instead ofReluctantly, continue training as usual. May wish to find a pair of small support frames, or even dumbbells to grasp and support exercises. In this way, the palms of the hands are facing each other, and the position of the wrist is more neutral, which can avoid and improve the pressure and pain of the wrist joint.
10
only increase the amount of training
With the improvement of one's own level, if you only increase the amount of push-up training, it may be quite effective for improving muscle endurance. But it is not ideal for promoting muscle growth and strength enhancement. This is definitely not the result most of the friends want!
Therefore, if your goal is to continuously strengthen muscles and strength, you should gradually practice more difficult push-up deformations, such as archer push-ups, and eventually transition to one-handed push-ups!
