Lying on your back on the air cushion ball, your head and back are stably supported. Bend your knees and land with your feet apart. The posture of this bridge should remain stable. Keep your arms straight, palms facing each other, and lift the dumbbell on your shoulders. Tighten the abdomen and buttocks, keep the upper arm still, bend the elbow and slowly lower the dumbbell to the sides of the head, and lift the dumbbell to its original position before it touches the shoulder. The key point is to keep your body stable all the time, and be careful not to tighten your elbow joint after your arm is straight.
Push-ups have arms as wide as shoulders or slightly wider.
Key points: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down.
The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up.
In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty.
Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii.
pull-up
Starting posture: Hold the horizontal bar with wide grip distance with both hands (palms forward), feet off the ground, and arms naturally droop and straighten.
During the movement, the body is pulled up by the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathe in when you pull up, and exhale when you droop.
Pay attention to the main points. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.