Push-ups are a very common exercise in men’s fitness, and friends often joke that they should do push-ups if they lose. But push-ups are not something everyone can do, and many men can’t do a push-up. Push-ups can exercise our chest muscles and arm strength, so that the upper body muscles can be exercised. What are the most effective push-ups? The correct way to do push-ups:
- The distance between the hands is slightly wider than the shoulders, the arms are pushed up, the body is straight, the toes are on the ground, the shoulder blades are slightly forward, and the head is raised slightly, looking at the ground.
- Exhale. Both upper arms should be close to the side of the body, and the elbows should be bent slowly to the lowest position. Tighten the shoulder joints, fully lengthen the pectoralis major, lean forward with the head, and stop when the chest cavity feels fully expanded. Extend your arms as you exhale until you straighten your arms and lift your chest. Keep the whole body upright, pause for a while, and repeat the exercise.
The key points of the push-up: move the fingers forward, straight to the support, and the shoulder joint should be tilted forward 10 to 15 degrees. When propping up, the body should rise slightly forward in an arc, allowing the chest to protrude forward and focus on the chest. Keep your breathing rhythm even, inhale as you fall and exhale as you lift.
How should I do push-ups?
Beginners can do two sets of 5 to 10 reps each; those with a certain foundation of exercise can do 3 sets of 10 reps each; advanced people can try 4 sets of 15 to 20 push-ups. When I first started doing push-ups, I would have arm soreness. Generally, after 1 week of training, the soreness will be relieved, and after half a month, there will be no serious soreness (such as being unable to lift my hands). Continue to keep exercising, and after 3 months, the chest muscles and the triceps of the arms will show obvious results.
Many people can’t do push-ups because of insufficient upper body strength. They may be very tired at the beginning, but they must follow the correct method. The second is to persevere and keep accumulating the number of push-ups. This kind of exercise method is the most effective for push-ups. Methods.
