What are the benefits of doing push-ups? How to practice?

Many people say push-ups can train breast muscles, is it really useful? Now many male friends are beginning to pay attention to their own figure, men are pursuing the perfect body is to wear thin clothes, take off clothes and have meat, which is worthy of promotion. So, let’s start with the simplest push-ups to train the chest muscles.

First, what are the benefits of doing push-ups?

1. Developing Power Quality

Push-ups can develop the strength of upper limbs and abdominal muscles, and improve the quality of static and dynamic strength.

2. Improving physiological function

Push-ups play an important role in developing balance and support. It can improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments, the strength and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve sports ability.

3. Strengthen the physique and prolong the life

Regular and comprehensive exercise is beneficial to the physical and mental development. It can regulate people’s psychology, make people energetic, play a role in strengthening the body, cultivating sentiment and training the will. In addition, it is said to have the effect of prolonging life.

Second. How many push-ups do you do every day?

The most famous record holder is a British fitness worker who has scored eight of them. From October 1988 to October the following year, he won the title by completing 1500230 push-ups throughout the year. On average, 4110 will be completed every day. If he sleeps seven hours a day, he must finish four push-ups in every waking minute.

Push-ups is a pectoral muscle movement, it can shape perfect pectoral muscle, so that men’s chest is stronger and harder. Push-ups need to be done every day to develop the pectoral muscle, and every day to achieve a certain number of do it, so how many push-ups can be done every day to train the pectoral muscle? In fact, according to their own physical conditions customized. OK, the best is 100 per day, in different time periods. But if you feel too tired, stop exercising in time, or choose other ways of exercising to alleviate, don’t force yourself too much.

Third. How to do push-ups to train chest muscles?

1. Standard push-ups

The movements are basically the same as push-ups in horizontal position, except that both hands should be placed in front of the chest and the arms should be as close as possible to both sides of the upper body during the exercise. The most standard action is to block half of the hands on both sides when looking down from the top.

Ideal group: 10/group, 2/time

2. Walling exercises

Use the wall to practice push-ups, face the wall, feet together, arms straight, shoulder width, double fold flat on the wall, palms flat, fingertips and chest level, bend elbows until the forehead touches the wall gently, then say back to the starting position, so repeat, remember to control the speed, slowly down, slowly down. Push it up slowly and touch the wall lightly with your forehead. You can control all your strength.

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