Loving sports is a kind of life attitude!
Hi guys! Today, let's talk about the classic strength training that grew up with us - push-ups! This seemingly simple action actually hides many mysteries, not only to help you improve your strength, but also to build a good figure of the secret weapon.
The types of push-ups are revealed:
1️⃣ Regular push-ups: The most classic style, focusing on the pectoralis major muscles, allowing the core muscles of the whole body from the arms to the abdomen to work together. Remember to hold your chest and abdomen straight, keep your body straight, bend your arms and lower your body, and then push up hard, and the cycle repeats, every detail is a demonstration of strength and coordination!
2️⃣ Kneeling push-ups: Thoughtfully designed for novices and girls, the difficulty is relatively low. With just knees on the ground, you can slowly descend and rise, making it easy to get started in the world of strength training.
3️⃣ Diamond Push-ups: A favorite of advanced challengers, especially for deep stimulation of the pectorals and triceps. The hands are pressed together to form a diamond shape, keeping the body falling and rising in a straight line throughout the whole process, effectively improving the sense of muscle isolation.
4️⃣ High-five push-ups: A must-have for show-offs! This is the king of explosive training, testing instantaneous thrust and control. Be sure to fully warm up your wrists, be fully prepared, explode quickly after bending your arms, and land steadily after high-five in the air, safe and cool!
The unique value of push-ups:
• By observing the quality of push-ups, you can intuitively judge the muscle strength, core stability and lower limb strength of the upper limbs;
• In the national physical fitness test, push-up performance is directly related to the strength and endurance of upper limb and shoulder back muscles, which is an important indicator to measure an individual's physical fitness and health level;
• Even more surprisingly, a study from Harvard Medical School showed that the ability to do push-ups is actually associated with cardiovascular disease risk, and the more you do it, the lower your chances of getting it!
⚠️ Push-up exercises are a reminder:
- Beginners should not rush for quick success, gradually increase the difficulty and frequency;
- Choose the appropriate exercise method according to your own conditions, and reasonably adjust the exercise intensity;
- Warm up and stretch well to prevent injuries and illnesses;
- For middle-aged and elderly people and friends with a history of chronic diseases, please try with caution under the guidance of professionals;
- Although it is good to stick to push-ups for a long time, you should also pay attention to joint maintenance and avoid excessive wear and tear.
✨ Take you deep into unlocking the infinite possibilities of push-ups!