The pecs are the most visible muscles in a man's body, and the pecs are the best. In addition to training in various devices at the gym, it is a very good option for new hands to work on pushups at home。
The push-ups can be described as the kings with no hands, with different postures that can work on different pecs (on top, lower, upper and lower) etc. New hands trained their pecs, followed by p4p's eight-minute pecs training and performed 108 push-ups a day, the best training programme. Focusing on hiydjs, responding to “p4p”, the system will recommend a scientific top-ups program for you。
Ten of the most common push-ups are recommended below for a challenge beyond the training programme. When you do the same exercise, you get bored for a few weeks, you change positions, you get fresher, you get easier。
One, standard push-ups
The push-ups are the most common push-ups in the world, with a slightly wider hand on the shoulder, both feet together and a tight chest. The abdomen, then the elbows bring the centre of gravity down to a point close to the ground by 1 cm of the chest, pause and then concentrate the muscles quickly。
Major training for chest muscles。
Two, narrow push-ups
This narrow push-ups are based on “general push-ups”, where the spacing of the hands is wide or narrow with the shoulder, and other positions are the same as “general push-ups”。
Mainly trained in mid-suture and arm gills。
Three, wide push
This wide push-ups are based on “general push-ups”, where the distance between the hands is much wider than the shoulder, and other positions are the same as “general push-ups”。
Mainly trained on the outside side and shoulder of chest muscles。
Four, right and left
This right-and-right push-ups are based on “general push-ups”, where the weight of the body is controlled by the force of the chest muscles, leaving the body up and down. This push-ups can be done by allowing the body to focus first from the left to the right and then from the right to the left。
This push-over has a good irritation effect mainly on the pecs, and tebbie has the best exterior irritation effect on the pecs. Of course, there's some control over the practicers who are required to do this push-ups。
Five, double elbow push
It's also based on the general push-ups
It is mainly the pecs, deltas, back broads, abs, etc. For the training of practicers and the coordination of practicers。
Six, alligator push
Such push-ups require practitioners to move forward with one hand and then to do push-ups, while one foot is raised to the front knee, as close as possible to the elbow joint of the same arm。
Mainly trained pecs, abs, etc。
Seven, jump-ups
Such push-ups require the use of arm muscles, chest muscles, abdominal muscles, etc., on the basis of “general push-ups”, while at the same time working to empty the body instantaneously and then returning to its initial position。
Mainly trained for accelerators, abdomen, arms, etc., is more demanding for practitioners。
8. High-level push-ups
Try to keep your body down, keep your body straight, keep your ass up, push your elbow, push it straight. It does not matter whether the lifting is fixed, but the key is to push the elbow in the vertical direction so that the lifting does not move。
Mainly trained pecs, upper arm triples and abdominal muscles
Kneel down
It's like a normal push-ups, knees, elbows. It's less difficult than standard push-ups, and it's good for freshmen to do adaptation training。
Mainly trained in three-headed muscles, chest muscles
Ten times down on your knees
Put your knees in a higher position, bend your legs, do push-ups。
Mainly trained in shoulder trigonometry, chest muscles, upper arm gills
