Some friends don’t like to exercise and will be unstandardized when doing exercise, while some friends like to exercise, but they also have the same problem. In fact, the degree of standardization of exercise is very important. If the movements of some exercises are not standardized, the training effect will not be achieved. Not only will the body not be able to exercise, it may also damage the body. The editor of q6u.com will teach you some common sense about the simplest push-ups

What to do if your waist collapses during push-ups

(1) Do the movements well

The most important thing about push-ups and waist collapse is that the movements are not done well. If the movements are done well, the problem of waist collapse can basically be solved.

The key points to maintain the waist movement are to tighten the abdominal muscles during push-ups, so that it feels like receiving a punch from others; clamp the buttocks, and keep the legs tight and straight. Keep your head to toes in a straight line.

But many people cannot see their own movements and are not sure whether they are doing it right, so they can practice facing the mirror from the side, or ask a friend to watch next to them, or they can take photos and record them. When the movements are done correctly, remember the feeling of exerting force, and then practice according to such movements in the future.

(2) Strengthen the core muscle group

If you do a few standard movements and involuntarily collapse your waist, that is the reason why the core strength is too weak. Core strength can also simply be said to be the strength of the waist and abdominal muscles. At this time, you should add a core muscle training plan to increase waist and abdominal strength. Planks are a great way to do this.

(3) Start with simple push-ups

If you are really slumped, you would rather do less and do it with a lower intensity than follow the wrong method. If you can't do standard push-ups, you can start with simple push-ups, such as wall push-ups, incline push-ups, kneeling push-ups, half push-ups, etc. Once your physical fitness improves, you can gradually increase the difficulty.

The dangers of push-ups and waist collapse

Push-ups and waist collapse are much easier to do, but they can easily cause the lumbar intervertebral discs to squeeze and bulge in the opposite direction, putting excessive pressure on the lumbar vertebrae, easily injuring the lumbar vertebrae, and greatly reducing the training effect.

Correct posture of push-ups

Warm up: Move your wrists (cross your fingers and rotate around your wrists) to do stretching and chest expansion exercises to fully stretch your chest muscles.

Specific actions:

Lie prone, arms spread apart, shoulder width or slightly wider than shoulder width, arms stretched forward, toes on the ground, head slightly raised, looking at the ground. Tuck in your abdomen, maintain a natural curvature of your back, and slightly bend your elbow joints.

Slowly lower your body. When your upper body is about 2 cm above the ground, pause briefly, and then support your arms to the starting position. Inhale as your body descends and exhale as you return.

Action instructions: The spine should be straight, the head and spine should be in the same straight line, and the waist should not be slumped or bowed.

1. General push-ups

This kind of push-up is the most commonly used push-up. Use your hands slightly wider than your shoulders, put your feet together, raise your chest and tighten your waist and abdomen, then bend your elbows and let the center of gravity drop to a position where your chest is 1 cm close to the ground. Stop for a moment, and then concentrate on the strength of your pectoralis major muscles to push up quickly. This general push-up is the most commonly used by everyone and mainly exercises the pectoralis major muscles.

2. Narrow-gap push-ups

This kind of narrow-gap push-ups is based on the "general push-ups". The distance between the hands is as wide as the shoulders or as narrow as the shoulders. The other postures are the same as the "normal push-ups". Close-grip push-ups mainly exercise the middle part of the pectoralis major muscle and the triceps brachii of the arm.

3. Wide-gap push-ups

This wide-gap push-up is based on the "normal push-up". The distance between the hands is far wider than the shoulder. The other postures are the same as the "normal push-up". Wide-grip push-ups primarily target the outer pectoralis major muscles and shoulders.

4. Left and right push-ups

This kind of left and right push-ups is based on the "general push-ups". It uses the power of the pectoralis major muscle to control the center of gravity of the body and make the body rise and fall. When doing this kind of push-ups, you can first let the center of gravity of the body move from the left side to the right side, and then from the right side to the left side. This kind of push-up has a good stimulation effect on the pectoral muscles, especially the outer side of the pectoralis major muscle. Of course, doing this kind of push-ups requires the practitioner to have a certain amount of control.

5. Push-ups with elbows raised alternately left and right

It is also based on the "general push-ups". After doing push-ups, raise the elbows left and right. It mainly exercises the chest muscles, deltoid muscles, latissimus dorsi, abdominal muscles, etc. of the practitioner, and also exercises the coordination of the practitioner.

6. Climbing knee-lift push-ups

This kind of push-ups requires the practitioner to move one hand forward, and then perform push-ups. At the same time, one foot is raised and the knee is raised forward, as close to the elbow joint of the arm on the same side as possible. Mainly exercises chest muscles, abdominal muscles, etc.

7. Jump push-ups

This type of push-ups requires the use of arm muscles, chest muscles, waist and abdominal muscles, etc., on the basis of "normal push-ups", while exerting force to make the body instantly fly into the air, and then return to the starting position. This kind of push-ups mainly exercises the explosive power of chest muscles, abdominal muscles, arms, etc., and has relatively high requirements for practitioners.

8. Move left and right push-ups

This type of push-up requires the practitioner to straighten his hands together after completing a "normal push-up", then move to the other side of the body, and then do another "normal push-up". According to this, move left and right to do push-ups. This kind of push-ups mainly exercises the pectoralis major muscles, and secondly, it also exercises the muscles of the abdominal muscles, shoulders and other parts.

If you don’t have time to go to the gym to exercise, it is recommended that you use the above 8 types of push-ups to exercise at home. There are not many requirements for doing the above eight types of push-ups. You just need to persist every day and make a little progress.

Benefits of 100 push-ups a day

Benefit 1: 100 push-ups a day can avoid many joint diseases. The most typical ones are great help for shoulder arthritis and knee arthritis. Even because push-ups stimulate the core, they can help many people with lumbar spine problems and improve their back pain.

Benefit 2: Significant improvement in core functions. Friends who observe carefully can find that push-ups are actually a complex version of planks. Improving core function can improve low back pain, and for men, it can help you enhance other sports performance such as deadlifts and squats, and it can also help improve the quality of your sexual life. If you use push-ups with one leg, the core stimulation will be better.

Benefit 3: It can help you enlarge your chest muscles and thicken your arms in the early stage. I believe that many people have gained a lot from push-ups, such as thicker arms and sexier chest muscles. If you feel like push-ups aren't working for you, try weighted push-ups, I recommend a full backpack with some water bottles in the bag, or spider push-ups.

Benefit 4: The secret to weight gain with free weights. Many friends have encountered weight bottlenecks in dumbbell and barbell bench presses. For example, the weight is still at the same level within a month. The weight of the bench press will increase quickly at the beginning, and the muscle capacity will be significantly improved at this time, but the tendons will grow slowly, causing you to be unstable after using heavier dumbbells. The fact is that when you reach a certain bottleneck, try to go back to the original training, the most primitive push-up training, and do 100 push-ups at a time to improve your endurance and the function of your tendons, which will definitely help you break through the bottleneck.

Benefit 5: This is a self-requirement. Maybe your purpose of doing 100 push-ups is not the above, but it is a manifestation of willpower and a strict requirement for yourself. 100 push-ups is actually not a lot. If you can insist on doing them every day, maybe other difficulties and difficulties in life will give you more confidence to face them.

上一篇：How to clean boots How to maintain boots

下一篇：How about adidas’ new sneaker care set? Adidas Shoe Care Series