The best chest muscle exercise method: 6 push-ups have the best effect.
1, standard push-ups with clamp arms
The action is basically the same as the push-ups in the horizontal position, except that the hands should be placed on the chest and the big arms should be attached to the sides of the upper body as much as possible. The most standard action is to block half a hand on each side of the back when looking down from the top.
Ideal number of groups: 10/ group, 2 groups/time recommended reading: push-ups. What is the correct method?
2. Kneeling push-ups
① Horizontal position
The movements are basically the same as standard push-ups. Hands on the ground, shoulder width. Keep your arms straight to support your body The difference is that from the previous forefoot landing to kneeling on the ground, the legs cross naturally, the thighs are on the same plane as the upper body, and the center of gravity moves forward.
Ideal number of groups: 15/ group, 2 groups/time.
② Downhill position
Similarly, it is basically the same as the standard downward inclined push-ups. The height of knee pads can be appropriately reduced by 10~20cm.
Ideal number of groups: 10/ group, 2 groups/time.
(3) Clamp arm type
The movements are basically the same as push-ups in a horizontal position. During exercise, constantly remind yourself to clamp your arms as much as possible. Because the closer the elbow is to the body, the greater the assistance to the abdomen and back.
Ideal number of groups: 10/ group, 2 groups/time.
3. Crocodile push-ups
Crocodile push-ups, some people say this is bear push-ups. When doing this push-up, your hands and feet will crawl forward in imitation of the crocodile's posture. In this way, our triceps will get all-round exercise, and leg lifting will exercise our quadriceps.
Step 4 jump push-ups
On the basis of standard push-ups, slightly improve. When your arm is ready to straighten (support), push your palm off the ground. This action should not be unfamiliar. Some people are also used to exercising by boxing (which can increase wrist strength) or pushing their hands off the ground and then high-fiving.
5. Spartan push-ups
The initial action is the same as the standard push-up posture. Move one hand (here tentatively the left hand) forward a short distance, so that the two hands are not on the same level. Inhale, then bend your elbow and press down. Exhale when the elbow angle is less than 90 degrees.
When the body is lifted, the left and right hands leave the ground at the same time, and the right hand is in front and the left hand is in the back position. Then keep your hands still and continue to press down. After getting up, exchange hands again and repeat the action.
Step 6 practice on the wall
Use the wall to practice push-ups, facing the wall, feet together, arms straight, shoulder width apart, hands flat on the wall, palms flat, fingertips flush with the chest, bend your elbows until your forehead touches the wall, and then tell yourself to return to the starting position. Repeat, remember to control the speed, slowly put it down and push it up, and your forehead touches the wall. All forces can be controlled by themselves.
Matters needing attention in chest muscle exercise method of push-ups
1, avoid unconventional angles and head postures, and find a movement posture that suits you.
2. Keep the trunk, buttocks (buttocks) and legs in a straight line (if they are not in a straight line, it means that the waist strength is not good). Legs should be close together, if separated, the practice effect will be weakened.
3. Breathe evenly. If you can't, breathe as much as possible, breathe correctly, exhale when pushing up, and inhale when descending.
4. Slow down and don't use your inertia. If the speed is too fast, you can practice explosive power, but you can achieve the best results. The high position exercise should control the slow descent, stop at 1 sec, and then push it up slowly, instead of doing the quick bounce exercise. Often done quickly, it is easy to cause joint pain.