With the advancement of science and technology, we find that knowledge is constantly being updated. Every once in a while, new fitness moves will appear, but there are also some new terms due to different names in different places. We often hear people say push-ups, so what exactly is push-ups? Let’s talk about it today!
What is a push-up
Push-up is a common fitness exercise. Many male friends will strengthen their chest muscles through push-up exercise. In fact, the push-up is a very comprehensive exercise. In addition to exercising the pectoralis major and triceps brachii, it also exercises the anterior deltoid muscles, serratus anterior muscles, back muscles, and even the core muscles. It is an anytime exercise. A great exercise that can be practiced with your hands anywhere.
Key points of push-ups
1. When preparing, place your hands on the ground, straighten your arms as wide as your shoulders, put your legs together and extend them backwards, and use your waist and abdominal strength to control your torso into a straight line. The soles of your feet are on the ground and your body is straight.
2. At the beginning, the body falls flat, the arms are bent, the elbow joints are higher than the back, and then the arms are pushed straight, and the body is flattened into a straight arm support for 1 time. Keep your whole body straight, upright and down, and don't raise your buttocks high.
Notes on push-ups
Practice push-ups in a step-by-step manner, from easy to difficult; fully massage, shake, and stretch the upper limbs before doing it to prevent muscle stiffness; during practice, you must explore the push-up form that suits you and reasonably control the exercise load. Before training, you should also warm up, then do chest muscle stretching (pull the chest muscles to their fullest), and then do chest muscle stretching after training, which can reduce soreness the next day. If you find it too easy to do it directly, you can wear a tighter backpack with a few books in it, or hang heavy objects around your waist to increase the intensity (difficulty).
Many people do not perform standard push-ups, either slumping their waists, raising their buttocks, or having too small a range of movements. Out of shape movements will greatly reduce the training effect, so they should be avoided as much as possible. In particular, you need to pay attention to the fact that when lowering the body, the elbows should be opened outwards instead of pointing the elbow tips behind the body. Otherwise, the muscles in the front of the shoulders will bear too much weight and the chest muscles will not be exercised.
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