Push-ups

Push-ups is common exercise and the main exercise upper limbs, the waist and abdomen muscles, especially chest muscle.

Basic introduction

Push-ups is power quality training to one of important content. This push-ups in sports teaching and training exercises and personal exercise often use. The main function is to improve the upper limbs, chest, waist and abdomen muscle strength. This practice has certain universality and effectiveness, and because they need the space is little, and without any instrument, so is very simple but very effective strength training method. If you have interest, still can make some small game.

Form classification

According to the body posture points

According to the body posture can be divided into high posture, medium, low posture pose, three posture push-ups

1.the high posture push-ups refers to doing exercises, practitioners of body posture is feet high, low hand in a horizontal plane arms and legs.

2. Of posture push-ups

(also called standard push-ups or horizontal push-ups) refers to doing exercises, the rider's feet and hands are in a horizontal plane.

3. Low profile push-ups

Refers to do exercises, practitioners of superior low, whose feet in a horizontal plane.

According to the hands of the distance between the points

According to the distance between your hands can be divided into the long distance, wide, medium and narrow four

1. The long distance push-ups

Main exercise pectoralis major lateral and biceps. When more than 135 degrees elbow joint Angle is mainly humerus broad push-ups muscle send force

2. Wide from push-ups

At about 1.5 times shoulder width, mainly exercise pectoralis major outside, but also develops deltoid muscle before bunch, triceps

3. Mid-range push-ups

Slightly higher than the shoulder width, mainly exercise pectoralis major central (increase thickness), and development deltoid muscle before bunch, triceps

4. Narrow from push-ups

Less than shoulder width and arms at two nipple before, mainly exercise before the deltoid muscle bouquet, triceps, meanwhile development pectoralis major medial (chest ditch)

Prepare posture points from

From preparation posture can be divided into different gimmick and touch

Technique: hands hold to the way may divide into the whole palm supports, boxing ties and refers to hold three forms. Hands hold to the direction of push-ups

Can be divided into forward, inward and outward three forms.

1. The whole palm

Whole palm maintains the ground of a kind of method.

Boxing type 2.

To clench fist forms hold to a kind of method.

Refers to the type 3.

With finger first joint hold to the method. Can be divided into five fingers, and four fingers, three fingers (the three into cone shape), stationary, a refers to hold to total five forms.

Bridgey because: press foot position relations can be divided into bipod and approach type and open type two kinds. According to the pedal to form can be divided into tiptoe type, instep type and feet bow type three kind of posture.

From the practice of form points

From the practice of form can be divided into the following several kinds

1 normal practice law

According to the teaching and training, provides action requires practice.

2. Weight exercise methods

In ordinary practice method, on the basis of the body of lumbar back, legs, and so on site placed or bind proper weight.

3. Suretiship exercise methods

In rapid effectively push hands in the air after the palm, struck a clap.

4. Post-flight exercise methods

Can be divided into two kinds of in-situ and travel. Must have pushed up quickly after prone, make feet simultaneously from the ground, and a certain post-flight height and far degrees.

Practice method

Breathing methods

Normally can be divided into two kinds: one kind is the breathing pattern every prone inspiratory (must only use bazoo), supporting when push-ups

Just exhaling (can use the nose and mouth). Another kind is to do secondary or three times and inhale and exhale slowly once will do. To feel less than difficulty breathing shall prevail. Note each only in a way.

Basic description

A. hands supporting the body, arms perpendicular to the ground, two legs to body extension, rely on hands and rear foot tiptoe two balance, keeping head, neck, back and hips and legs in A straight line movement key: the whole body straight, flat on flat fall.

B. two elbow to body lateral bending, body reduced to basic near the floor. Tighten up abdomen, keep the body in a straight line, for a seconds, then restorable.

Action key: body straight, flat on flat fall. Difficulties: elbow flexion pushed straight.

Methods introduction

1, speed stud-ied: practice first fast do several times, again slowly do several times or transformation exercises.

2, timing notation: in a certain unit time calculation, which can be divided into practice often not pause and can pause two kinds.

3, destiny timing method: upon completion of a certain number of practice, calculation of the amount of time.

4, counting practice law: practitioners maximum energy did number, but should have certain requirements and regulations. Can be divided into continuous method and discontinuous method.

5 and comprehensive practice law: adopt various postures and method to transform practice, also called game method.

Movement function

Development strength quality

Its main effect is developing a person's upper limb strength and abdominal muscle force, can improve human static sex and dynamic force quality.

Improve human physiological function

To develop a balanced and sustainable ability can play an important role. Can improve the central nervous system, be beneficial to the solid, the joints of bone flexible, ligaments and firm, muscle stout and elasticity, and can accelerate blood circulation, increase vital capacity, promote the growth and development, improving athletic ability.

Enhanced physique, improve health

Often comprehensive exercise, to the physical and mental development is good, can regulate the person's psychology, make people energetic, rise to stay healthy, edify sentiment, exercise will role. In addition is said to have prolong life role.