The practice and benefits of push-ups to help you build a perfect figure

　　What are the benefits of doing push-ups regularly? It is a relatively comprehensive exercise This method requires the use of muscle groups in the arms, chest, abdomen, buttocks, legs and other parts. Push-ups: (called push-ups in mainland China, push-ups in Taiwan, and palm presses in Hong Kong and Macao), a common fitness exercise that helps increase the effect of pectoralis major training.

　　It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but very effective strength training method. Beginners can perform push-ups in two groups of 15 to 20 times each; experienced athletes can perform push-ups in three groups of 20 times in each group. ； Advanced people can try 4 sets of 30 to 50 push-ups.

　　Breathing method

　　Generally speaking, there are two breathing methods: one is to inhale every time you lie down (you can only use your nose), and exhale every time you lie down (you can use your nose and mouth). Another way is to inhale and exhale once every second or third time. Take it as long as you don't feel difficulty breathing. Note that you can only use one method at a time.

　　Basic instructions

　　A. Support the body with both hands, with the arms perpendicular to the ground, and the legs stretched behind the body. Rely on the hands and the toes of the two feet to maintain balance. Keep the head, neck, back, buttocks and legs in a straight line. The focus of the action: the whole body is straight, rising and falling levelly.

　　B. Bend both elbows to the outside of the body and lower the body to basically close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to your original position.

　　Action focus : The whole body is straight, rising and falling evenly. Difficulty: Bend your elbows and push straight.

　　Method introduction

　　1. Combination of fast and slow methods : During practice, do it quickly a few times, then do it slowly a few times or change the exercises.

　　2. Timing counting method : Calculate the number of exercises in a certain unit time, which can be divided into two types: non-stop and pauseable.

　　3. Fixed number timing method : Calculate the elapsed time after completing a certain number of exercises.

　　4. Counting practice method : The number of times the practitioner can exert maximum energy, but there must be certain requirements and regulations. It can be divided into continuous method and discontinuous method.

　　5. Comprehensive practice method : Use a variety of postures and methods to perform transformation exercises, also known as game methods.

　　modified push-ups

　　Modified push-up : Stretch and relax your back and muscles.

　　The modified push-up stretches your shoulders, back and hips, and strengthens your chest and core muscles.

　　One of the modified push-ups

　　1. Stand with your legs together and raise your hands above your head. Inhale, draw your belly button in, squeeze your hips, and extend your arms high, as if you were stretching after waking up in the morning.

　　Modified push-up part 2

　　2. Inhale, extend your arms forward and then down, forming an arc, just like extending your spine, starting from the head down, then the neck and upper back, and finally the lower back. While stretching, let your arms reach forward. Finally, place your hands on the mat in front of you.

　　Modified Push-Up Part 3

　　3. Inhale, lower your chest, and do push-ups. If you feel that your lower back is a little tight, first gently lift your buttocks and then tighten them.

　　Modified Push-Up Part 4

　　4. Inhale, slowly retract your hands and return to the state of action 3. When rising upward, the head still maintains the downward posture, and only one spine is "stacked" at a time. After standing upright, raise your head again.

　　Modified push-up part 5

　　5. Maintain the posture of Action 4 and do push-ups 8 times. Inhale when going down and exhale when getting up. Try to slow down. Keep your abdomen tight and your buttocks tight.

　　bent-knee push-ups

　　action demonstration : Push-ups with bent knees

　　When it comes to push-ups, everyone knows how to do them. It is nothing more than lying on the ground and exercising the strength of both arms and waist and abdomen by flexing and extending the arms. The push-ups introduced below do not move the arms and only move the legs, so they only strengthen the waist and abdomen.

　　push up

　　first step: Lie face down on the ground, bend your forearms, and use your elbows and toes to maintain balance. Keep your neck, back, and legs straight and in a straight line. Then bend your right knee without touching the ground.

　　push up

　　Step two: Straighten your right leg and bend your left knee. In this way, the legs take turns bending at a normal pace.

　　Explanation of essentials : This action is similar to ordinary push-ups in that the back should be straight.

　　Introduction to push-up auxiliary equipment : S-shaped push-up stand, I-shaped push-up stand, rotating push-up stand.

　　Benefits of doing push-ups regularly:

　　Push-ups are a relatively comprehensive exercise method that mainly exercises triceps, abdominal muscles, back muscles, pectoralis major and other muscle groups. Regular push-ups can expand the shoulders, strengthen the upper arms, lower abdomen, and chest muscles, making the body more symmetrical and straight. Completing a push-up requires the close cooperation of the muscle groups in the arms, chest, abdomen, buttocks, legs and other parts.

　　Push-ups can detect almost every part of the body. By supporting their own weight with their own strength, they can reflect the fastest and most accurate nerve and muscle function. Push-ups can strengthen the main muscles of the body, provide the body with the strength and muscle memory to stretch forward, and prevent falls.

　　The natural aging of the human body will lead to the degeneration of nerves and muscles, with physical energy reduced by 30% from the age of 20 to 70. However, regular exercise can thicken muscle fibers, making the remaining muscles more powerful and reducing physiological aging of the human body. Therefore push-ups are an exercise that can prevent aging.

　　Regular push-ups can improve the central nervous system, which is beneficial to solid bones, flexible joints, firm ligaments, strong and elastic muscles, accelerates blood circulation in the body, increases lung capacity, promotes growth and development, and improves athletic ability.

　　Push-ups can develop a person's upper limb strength and abdominal muscle strength, and improve the body's static and dynamic strength. Regular comprehensive exercise can regulate people's psychology, make people energetic, strengthen their bodies, exercise their will, and is beneficial to physical and mental development. Push-ups can also improve human physiological functions and play an important role in developing balance and support capabilities.

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