Everyone is familiar with push-ups, but can you really do them correctly?
●●In a self-weight strength training project, the push-up is the most frequently used exercise. It is believed that no one in this world has never done a push-up, but there is a problem here, do you really know how to do a push-up correctly? Many people will answer: 'Of course, no one doesn't know how to do a push-up!' However, although push-ups are common, the people who do them correctly may not be many.
>>Many people make the following mistakes when doing push-ups:
01 Insufficient downward movement
02 Arms not fully extended during the upward phase
03 The body is not upright, there are two situations: A The hips are arched. B The upper body detaches from the ground, such as the upper body rises, but the abdomen does not leave the ground
04 The distance between the two arms is too large
>>So how should the correct push-up be done?
01 When the body descends, the chest should be at a distance of one tennis ball from the ground.
02 When the body rises, the arms should be fully extended, with a feeling of locking the arms.
03 The body should be upright, with the upper body and the ground parallel, at the same time, do not detach the lower limbs, the abdomen should be upward, the hips should not be tilted, the legs should be straight.
04 The distance between the two arms should be slightly wider than the shoulders, about the distance of one palm, when the arms rise, the shoulders should be inward. Note that if the distance between the two arms is too large, the shoulders are prone to injury.
If you try to do a push-up according to the above standard, you will probably find that you may not be able to do many, because the standard approach is very laborious and requires strong arm muscles, back muscles and chest muscles. However, even if you can't do many, the exercise effect is better than non-normative exercise. Therefore, when doing push-ups, it is better to do a few standard movements instead of doing multiple non-standard movements.
>>Push-ups are a simple and effective self-weight strength training method. It mainly exercises the muscles of the upper body, including the biceps, triceps, deltoid, latissimus dorsi, trapezoid muscle, pectoralis major and core muscles. Push-ups can not only increase arm strength, but also is an effective way to exercise the pectoralis major without using equipment, which is also a reason why many people like to practice push-ups.
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