Push-ups are the most familiar fitness action among fitness friends. It is simple and practical. It is not restricted by time or location, and allows you to exercise as you wish.
Push-ups mainly exercise the chest muscles, arm muscles, waist and abdominal muscles. Doing push-ups well is enough to help you build a strong figure.
Everyone must be familiar with the movements of ordinary push-ups, but do you really know the various changes in push-ups and the muscles they exercise? Here we introduce these subdivided movements in detail, so that you can exercise the target muscles in a purposeful way during fitness, so that the muscles of the body can develop in a coordinated manner.
Currently, push-ups can be divided into four types: ultra-long, wide, medium, and narrow based on the distance between the hands.
1. Ultra-long distance push-ups mainly exercise the outer pectoralis major and biceps brachii. The greater the angle of the elbow joint, the greater the force exerted on the biceps.
2. Wide-width push-ups
Generally 1.5 times shoulder width, it mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps brachii muscles.
3. Mid-distance push-ups
Slightly wider than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps brachii
4. Narrow push-ups are smaller than shoulder width, with hands placed in front of the two nipples. They mainly exercise the anterior deltoid muscles and triceps brachii, and at the same time develop the inner pectoralis major (pectoral groove)
Push-ups mainly It is exercised through your own body weight, so you can also change different ways to increase training intensity during fitness, which can exercise your body more
effectively.
For example, you can increase the intensity of exercise by raising your feet, or increase weight-bearing, one-handed push-ups, etc. You can also try three forms of full palm support, fist support and finger support, but be careful and pay attention to safety. Currently more popular is to exercise by raising your arms to increase the depth of your chest sinking.
Push-ups with feet too high
One-leg push-ups
Foot elevation and bouncy ball
One-arm push-ups
< p>Controlled balance push-upsSome masters also often use:
High-five practice method. After pushing the palms quickly and forcefully, both hands high-five in the air.
The air training method can be divided into two types: in situ and traveling. After lying down, you must push up quickly and forcefully so that your hands and feet are off the ground at the same time and have a certain height and distance.
The purpose of push-ups with multiple movements and changes is:
1. Increase training intensity.
2. Development of body muscle coordination through changes in movements
I wish you early success. If it is useful to you, please select a satisfactory answer and give an approval to express encouragement.
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