Ms. Push-ups: women do push-ups good textbooks

Push-ups is generally considered to be male, however, the sports fitness experts as possible, the study found women best push-up of exercise.

Ms. Do push-ups benefits

Why? Scientific research personnel data display, if a lady appropriate exercise not only can push-ups, breast enhancement, firming chest, and still can shape curve better sweet shoulder, back and arm. Moreover, push-ups also help girls to consume more calories, so as to achieve the role of keeping fit.

Not only such, do push-ups and twice the result with half the effort, less than other women of exercise can play a more efficient fitness project role. However, lady to need strength of push-ups usually, however, The United States us1,400 fitness experts wrote "Women's Health and fitness treasure dian" (Women 's be The close of The Exercises) yet Adam Campbell provides a set of help Women quickly learn to push-ups method.

The first pace: understanding the basic push-ups

Bent, hands hands hold to maintained between the distance slightly wider than shoulders down, arms and chest close to touch the floor until the flexor arm attention, keep body arm adhere. When the body reached its lowest point slightly pause, and hold up quickly. Whatever the action or hold up prone, the body should keep a straight line. Because once any part of the body during flabby, action is tantamount to fail.

If women think palm would harm QianQian maintains the ground directly, can use a pair of jade palm as small dumbbell auxiliary tool. However, doing push-ups action, must keep hold dumbbell wrist vertical, otherwise it might hurt.

The second step: improved edition the simplest version push-ups

Campbell provides a series of push-ups mode for lady choose, one of the most simple way of knee straddle push-ups. Compared with ordinary push-ups, this kind suits ordinary women feet hold to not in push-ups, and instead knee touchdown, exhausting to far below the ordinary level basically, any woman all push-ups can do it.

Step 3: uphill push-ups

Find a can adjust the height of the bench, his hands in the chair face, to support the standard do ordinary push-ups 12 or so. In adapted to the height of push-ups can reduce chair face height, and once every time can't do 12, will height on a cycle, continue to return challenge yourself.

Fourth step: do ordinary push-ups

Lowering the height of slope push-ups, step-by-step, until it reaches to the ground do push-ups in general so degree.

Step 5: divide leg push-ups

In can do ordinary push-ups, and on the basis of legs gradually expanding, change the distance between the muscle group exercise.

Step 6: downhill push-ups

This is higher difficulty push-ups, and find appropriate height on the mat feet of the site that improve, which will increase the demand for arm strength push-ups.

Step 7: balance push-ups

Ball placed on the feet, except strength to do push-ups, still can exercise balance ability.

Step 8: the highest difficulty push-ups

Put your hands on your balance on the ball, which required to do push-ups arm in force when must pay attention to the body balance and put more than in the ball feet have difficulty.