Push-ups seem to be a relatively common training movement, and most people can do twenty or thirty without any problem. But if you really do push-ups from a fitness perspective, it covers a wider range.
Also, push-ups are not only exercises that mainly exercise the chest muscles, in general, if you can do a full set of push-ups, it will change your comprehensive physical fitness and comprehensive resistance ability, as well as the immediate visual perception of most muscles.
Of course, some people will say that push-ups can't affect the legs, right? There is no lifting of the bar here, to put it simply: push-ups can also affect the balance and coordination of the legs in disguise.
Because push-ups require the coordination of the whole body, whether it is the legs or abdomen, as well as the core strength, it requires a comprehensive coordination. Therefore, push-ups test our comprehensive physical fitness.
Next, this article will explain the various movements of push-ups one by one, hoping to help fitness enthusiasts and home exercisers.
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Without further ado, let's move on to the topic: let's go from simple to difficult, step by step.
1. Standard push-ups:
It is the most basic push-up training method that everyone commonly sees, which directly acts on the pectoralis major muscle. Standard push-ups aren't easy to learn, so let's see if you're doing it right?
Many people are prone to make mistakes because the angle of the arm is too large, the body is not straight, and it is easy to collapse at the moment of falling. To summarize briefly: pay attention to your core strength, and since you are training your chest muscles, look for the strength of your chest.
2. Kneeling push-ups:
This position of push-up is for beginners or women who have difficulty doing push-ups, it does not require a lot of strength coordination of the whole body, and is suitable for entry-level training.
3. Wall push-ups:
Push-ups in standing posture are mainly pushed against the wall, and the resistance generated by the action at this time is small, which is suitable for some bedridden patients who have been sick for a long time to do later rehabilitation training after recovery.
4. Wide push-ups:
The distance between the hands is much wider than the shoulder, and the main exercises are the outer side of the pectoralis major muscle and the shoulders
5. Narrow push-ups:
The distance between the hands is narrower than the shoulder, and the middle seam of the pectoralis major muscle and the triceps brachii of the arm are mainly exercised
6. Incline push-ups:
It is an effective supplement for the exercise of the pectoralis major muscle, mainly acting on the inferior pectoralis major fascia and triceps. This movement is not very difficult, beginners can practice, and you can choose to ignore it later.
The above movements are all push-ups of medium and low difficulty, and then we have to go a little more difficult.
1. Leaning forward push-ups:
Focus more on the shoulders, but it's not the shoulders that are being trained, but the triceps and latissimus dorsi.
2. Left and right undulating push-ups:
Using the strength of the pectoralis major muscle to control the center of gravity of the body and let the body rise and fall from side to side has a good stimulation effect on the pectoralis muscles
3. Incline push-ups:
The effect on the upper chest is more obvious, and if you want a good-looking chest, start with the upper chest.
4. Knee push-ups:
Here comes the push-ups, which require a solid core strength, not only for the chest, but also for the abdomen.
5. Knee-touching push-ups:
The difficulty increased, and on the premise of being proficient in knee raises, we once again integrated into the comprehensive training.
6. Flexion push-ups:
Move up again and consider these exercises if you can do more than 50 push-ups on your standard.
Specific movement essentials: Make the upper body angle more vertical, and the strength is mainly concentrated in the shoulder area, which helps to build shoulder strength and stability for inverted push-ups
Don't you think it's fun enough? Well, the time to light up your eyes has come, and now we move on to the god-level push-up moment.
1. High-five push-ups:
This movement starts to blast at the muscles and of course requires your core to be strong enough.
2. Wall handstand push-ups:
It is an advanced practice of flexion push-ups, where the weight of gravity is once again concentrated on the shouldersThis movement has great results for shoulder training, and it is also the top movement for self-weight shoulder training.
3. Handstand push-ups:
It's out of reach, and we can appreciate it.
4. One-arm push-ups:
The handstand is too difficult, and if you want to be a little stronger, consider one-arm push-ups. This movement requires strong enough arm strength, so it is not necessary to practice this movement if you hurt your upper arm.
5. Appreciating another action is a non-permissible action, we are for health, not for acrobatics.
This is the end of this article, if you love home fitness, or even prisoner fitness, collect this article and benefit a lot. Don't forget to give a like, or comment for better interaction.
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