What are the push-up training methods?

Nowadays, more and more people pay more attention to health preservation, especially the way of health preservation through sports. Among them, push-ups are a very popular exercise method among men. Generally speaking, push-ups have loose requirements on the venue, but many beginners do not master the correct method and cannot achieve good results when exercising. Let me introduce to you the training methods of push-ups!

Push-ups are a common fitness exercise that mainly exercises the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. The Internet slang "push-ups" has replaced the former Internet slang "dajiangyou", expressing the attitude of not caring about or commenting on current affairs, and just minding one's own business. Push-ups are one of the important contents of strength training. This exercise is often used in sports teaching, training and personal training. Its main function is to improve the strength of the upper limbs, waist, back and abdominal muscles. This kind of exercise is universal and effective. If you are interested, you can also hold some small competitions.

Practice format

According to the form of practice, it can be divided into the following types

1. Ordinary practice method

Practice according to the movement requirements specified during teaching and training.

2. Weight-bearing exercise

On the basis of ordinary exercises, place or tie appropriate amounts of weights on the waist, back, legs and other parts of the body.

3. High-five practice

After a quick and powerful push, clap your hands once in the air.

4. Flying exercise

It can be divided into two types: stationary and moving. After lying prone, you must push yourself up quickly and forcefully so that your hands and feet leave the ground at the same time, and reach a certain height and distance.

3 Basic Techniques

Practice Method

Breathing method

Generally speaking, there are two breathing methods: one is to inhale every time you lie prone (only through the nose), and exhale when you stretch yourself (you can use both the nose and mouth). Another way is to inhale and exhale once every two or three times. Make sure you don't feel any difficulty breathing. Note that you can only use one method at a time.

Basic description

A. Support your body with your hands, arms perpendicular to the ground, legs stretched out behind your body, rely on your hands and the toes of your feet to maintain balance, keep your head, neck, back, hips and legs in a straight line. The key point of the movement is to keep your whole body straight and level.

B. Bend your elbows outward and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

Action focus: Keep your body straight and level. Difficulty: Bend your elbows and push them straight.

Method Introduction

1. Combination of fast and slow method: Do it quickly a few times, then slowly a few times or change the exercises.

2. Timed counting method: Calculate the number of exercises within a certain unit of time, which can be divided into two types: without pause and with pause.

3. Fixed-number timing method: After completing a certain number of exercises, calculate the time used.

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

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

The above are some training methods for push-ups. It should be noted that any exercise needs to be gradual. When you first start learning to do push-ups, you must pay attention to the amount of exercise. If the intensity of the exercise is too high, it can easily lead to muscle strain and even cause body aches, so take it slow and don't rush.