Regular training push -ups can make the arm strength stronger, the more the number of completed, the stronger the muscle endurance and explosive power.
At the same time, push -ups can also stimulate pectoral muscles, and training needs to be adjusted by adjusting both hands and physical angles.
Here are a method of push -ups for pectoral muscles:
Action 1: Wide -distance push -ups
Place a 60cm yoga cushion on the ground, and hold your hands on the ground. At this time, the thumb is just near the edge of the outer side of the yoga mat.
Straighten your legs back, the core of the abdomen is tightened, the back is straight, and the elbows are pressed down.
Until the pectoral muscles are close to the yoga mat, then hold up the body straight up, and then repeat the movement.
Note: This method greater than shoulder width, that is, width push -ups, mainly targeting the outer side of the pectoral muscles, the feet can be slightly separated, so that the number of training times can be increased.
It is recommended to do 4 groups*15 times.
Action 2: Wide -piercing support
Put your hands at both ends of the yoga point, your thumbs inward, and the remaining 4 fingers are facing forward.
Stretch your legs back and support the ground with your toes, adjust your body’s torso in a straight line, and tighten the abdomen at the same time.
Press the elbows until the lowest point stops, then support the body back, and then repeat the movement.
Note: This method that is the same as the shoulder, that is, is equivalent to width, can practice the inner side of the thick pectoral muscles. It is mainly for the middle of the pectoral muscles. The upper arm needs to be tightened on both sides of the body, and the lowest position is as low as possible.
It is recommended to do 5 groups*12 times.
Action 3: Swiss ball push -ups
His hands are supported on both ends of the yoga pad, your legs straight back, and your feet are attached to Swiss ball.
Straighten your back, tighten the core, and press the elbow to press down until the face stops when the face is attached to the pad.
Straighten your arms up and support your body back, and then repeat the movement.
Note: Raise your feet backwards, and the body presents a downward angle. It is mainly targeted at the upper part of the pectoral muscles. It is difficult to move. It can be slightly flexed. The bottom of the nose can be attached to the yoga pad.
It is recommended to do 5 groups*10 times.
Action 4: Wooden box push -ups
Place the two wooden boxes on the ground, hold your hands on the edge of the wooden box, and straighten your legs back.
Stretch your abdomen and press your elbows down, until the lowest position stops, and then straighten your arms up and support your body back.
Note: Put your hands upwards, and the body presents upwards, mainly for the lower part of the pectoral muscles. You can adjust your hands through the distance between the mobile wooden box. The bottom should be flat on the shoulders and elbows, so that the stretching effect will be better.
It is recommended to do 4 groups*12 times.
Action 5: Pharmacy push -ups
Put the pills on the ground, hold your hands on the upper end of the pill, straighten your legs back, and separate your feet slightly.
Maintain the stability of the body, tighten the core, and start the elbow and press down until the pectoral muscles are stopped when the chest muscles are attached to the pharmaceutical ball.
Then support your body back, adjust the movement after adjusting.
Note: The hands are supported in the middle of the medicine ball, shortening the distance between the hands, and the internal reactor of the upper arm and the contraction of the pectoral muscles. This ultra -narrow push -ups are mainly for the pectoral muscle seam.
This action is the highest difficulty, and there are certain requirements for core forces. You need to place the medicinal ball in the middle of the chest muscles. It is also necessary to stabilize the body to avoid the pills rolling and fall. Such a difficulty will be reduced.
It is recommended to do 6 groups*8 times.
The five actions recommended above need to focus on the first three actions, that is, the outer side of the pectoral muscle, the middle of the pectoral muscle, and the upper part of the pectoral muscles.
The latter two actions are auxiliary training. After exhausting, it can achieve the largest pump sensation effect of the pectoral muscles.
In actual training, operate in the corresponding order, just finish 5 actions.
It is recommended to adopt the mode of training 1, so that there will be time to restore rest. With the help of yoga mat, it will be safer. Through continuous training push -ups, the entire pectoral muscles can be practiced.