1, lie flat on the ground, legs apart, toes on the ground, arms shoulder width flat on the ground, fingers pointing forward.
2. Lift the upper body upward, straighten your arms, lift your heels off the ground except pointing to the ground, and straighten your back and legs.
3, shoulder adduction, press down, keep the core (the core muscle group from the stomach to the back bone) tight.
4, the back is straight, the lower back does not collapse, does not lift the hips and does not look up.
5. Hold your breath, then slowly lower your body so that your chest is close to the ground.
6. Stay at the lowest point, then slowly improve your body, return to your initial posture, and exhale at the same time.
Precautions:
1 First of all, pay attention to breathing evenly and don't hold your breath, which will affect normal breathing and posture control.
2. Beginners can choose to use stable support equipment, such as push-ups to help the practice process.
3. When doing push-ups, always keep your concentration and control your posture to avoid injury or other problems.
4. When doing push-ups, keep the muscles of arms and shoulders tense, and don't relax excessively, otherwise the training effect will be reduced, which is not conducive to muscle development.
5. Beginners can try simple push-ups, such as semi-push-ups or wall push-ups, and gradually transition to standard push-ups.
6. In push-up training, you should fully warm up and do appropriate stretching exercises to avoid muscle strain or other accidental injuries.
7. Maintain a steady and even rhythm during the exercise, showing slow and sustained strength and endurance, so as to obtain better training effect.
8. The times and stages of doing push-ups can be gradually increased, but attention should be paid to the gradual increase of training volume to avoid excessive fatigue or muscle injury.
Advanced movements and variants of push-ups
1, wide push-ups: The arms are wider than the shoulders, which mainly stimulate the pectoralis major.
2, narrow push-ups: put your arms together and focus on the triceps.
3, one-arm push-ups: one arm off the ground, improve the difficulty and enhance strength.
4. handstand push-ups: Turn your body upside down and distribute your weight on your arms and shoulders.
5. Climbing push-ups: When doing push-ups, shrink one knee to the chest, and then slowly return to the initial position, alternately.
6, side arm balance push-ups: the body is flat on one arm, the other arm is flat on the side of the body, and then control the body to rise and fall.
Note: these variants and extensions require high strength and control, and are not suitable for beginners and people who are not fully prepared, so as not to cause injury or excessive fatigue.