Push-ups are the best choice for muscle strength training and are very common in fitness training. However, for some fitness novices, they may not have a deep understanding of the exercise methods and exercise effects of push-ups, and it is not convenient for exercise arrangements. In order to perfect the concept of exercise, the basic understanding of push-up exercise is very important.
Push-ups exercise which parts of the body muscles?
There are many ways to push-ups, and the muscles exercised by different push-ups are also different. The pectoral muscles are the main stress-bearing parts. The triceps and abdominal muscles can also be exercised. The specific exercise positions are determined by the following postures:
1. Standard
Standard push-ups are the most basic type. The specific action is to use the palms of the hands as the support point, push up with both arms, open the arms to shoulder width, keep the lumbar spine in a natural straight posture, and the hands are parallel to the top of the head. Hold up all parts at the same time, bend the two elbows to the outside of the body, lower the body, and then prop up the body. During the lifting process, you need to keep your back straight. This method mainly exercises the pectoralis major, the triceps of the upper arm and the abdominal muscles.
Second, the shoulder type
The shoulder-shoulder push-ups are slightly modified on the basis of the standard push-ups. The posture is roughly the same as the standard style, except that the distance between the hands is narrowed, and the hands are placed smaller than the shoulder width and placed on the chest. This will require more arm support, which can effectively exercise the triceps and pectoralis major muscles.
Three, wide range
Wide-distance push-ups are also transformed on the basis of standard push-ups. The main difference is the placement of the hands. The two hands are placed wider than the shoulder width, about 1.5 times the shoulder width, this posture has a good exercise effect on the outside of the pectoralis major muscle.
Four, iron cow farming style
The iron cow farming style uses fists or palms as support points, supports the ground with both hands, and opens both arms to shoulder-width apart. Keep your toes on the ground with your hands and feet parallel. The head is tilted to the front, the forefoot, hands, neck, and waist are exerted at the same time, and the back waist is collapsed against the ground. Immediately after the buttocks are turned up, the waist is down, the body is pulled back, and then repeat the movement. This posture can effectively exercise the strength of the neck, back, wrists, and ankles.
In short, push-ups are one of the best fitness exercises. They can effectively exercise pectoralis major, triceps and other muscles, enhance muscle vitality, improve physical fitness, and achieve the purpose of strengthening the body.
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