Do 20 at a time
Then slowly increase them at a later stage
Of course, as soon as you are bored, you can do them
1. Compound set of push-ups (horizontal, upward inclined, downward inclined)
Exercise muscles: pectoral muscles, shoulder deltoids, upper back muscles, triceps brachii muscles. Exercise: 3 sets consecutively, with only a pause between sets when changing positions.
A, standard push-ups - two hands on the ground with shoulder width, legs and back straight, feet together, arms straight, lock elbow joint. Eyes forward, do not look at the ground, descending the body until the chest almost touches the ground, keep the back straight, and then push up the body in a controlled manner to restore the starting position. Pay attention to the rhythm of the movement.
B, upward inclined pushups - both hands on a 50 - 70 cm high bench. The body descends until the chest is parallel to the hands, and then forcefully propped up. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also do it with your hands propped up on an exercise ball, which is more difficult because more muscles are involved in the movement to maintain balance, including the lower back and abdominal muscles.
C, downward sloping push-ups - two feet on the bench for support, hands on the ground. Lower your body until your chest almost touches the ground and push up. This exercise mainly targets the upper pectoral muscles and the front of the shoulder muscles. You can also use an exercise ball instead to increase the involvement of the trunk muscles.
2, strong push-up
Exercise muscles: pectoral muscles, shoulder muscles, upper back muscles, triceps.
The starting position is the same as a standard push-up, but while the right hand is placed on the ground, the left hand is placed on a support about 20 centimeters high. Slowly lower your body until your left shoulder is close to your left hand, and then brace yourself explosively so that your hands are briefly in the air. Turn your body slightly to the left at the moment your hands are airborne so that your left hand lands on the ground and your right hand lands on the support.
3. Push-up turn
Exercise muscles: posterior shoulder deltoid, lateral lumbar muscles, lower lumbar back muscles.
The starting movement is the same as the standard push-up. After propping up the body and straightening both arms, the identity is rotated to the right, and the right arm is raised, while the eyes also look up to the right with the movement of the right arm, after a short pause to restore the starting position, and change to the other side.
4, triceps push-ups
Exercise muscle: triceps.
The same practice as the standard push-up, but with both hands together for support and a little internal rotation, making the thumb and index finger form a triangle. This changes the load on the triceps.
Sit-ups can exercise your lumbar strength and abdominal muscles
Stick to 20 a day
The same to the late moderately increased
But do not exceed the increase in the range of tolerance outside
Lying on your back, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, the body in the shape of a flying fish, calves can be cushioned with something under the action seems to be Very simple, but to really get the best training effect, it must be done to the contraction of the abdominal organism, causing abdominal muscle "compression", the action is very short, do when the upper back off the ground, but the lower back is still close to the ground. The action is only the compression of the abdomen, causing the spine to bend, so that the chest and ribs close to the pelvis, only to make the abdominal muscles in the "peak contraction" state, a short pause, and then the abdominal muscle groups to control the tension, and slowly make the spine gradually stretched down, restore.
Note: The position of the two hands has a direct effect on the amount of pressure on the abdominal contraction.
Generally there are three different placement:
1, the two hands naturally straight and flat on the body measurement (easy)
2, the two head cross each other in front of the chest (in)
3, the two hands on the back of the neck (difficult)
Tips:
1, the accurate method: two hands gently in the back of the neck on the side of the ear, does not produce to make the neck to the inner compression of the borrowing action.
2, inaccurate method: two hands tightly hold the back of the neck, supine bend up to two hands force to make the neck column inward compression of the borrowed force action.
Three misconceptions about sit-ups
Misconception one: some people do not have time to go to the gym to exercise, will choose to do some basic and effective simple exercise at home to exercise the body in the hope of achieving the role of weight loss. Sit-ups are one way that many people choose to do this, and many people think that if they keep doing it, they will be able to achieve weight loss.
Correction: rely solely on sit-ups can only achieve local fitness effects, because sit-ups directly target the abdominal muscle groups, the effect of long-term exercise may make the abdominal muscle strength, but other parts of the body, such as thighs, buttocks and other parts of the body to get the exercise is relatively small. Therefore, the first point to note is to effectively combine sit-ups with other fitness methods in order to achieve the perfect weight loss effect of the body.
Myth two: usually many people do sit-ups do fast and furious, thought this is the abdominal muscle strength to strengthen the performance, in fact, so easy to do so that the abdominal muscles strained.
Correction: The correct approach should be to cross your arms in front of your chest, and control the abdominal force when sitting up. Or make it more difficult by stacking your hands behind your head and spreading your elbows as far as possible.
Myth 3: Many people do sit-ups in the middle of the body will unnaturally deviate in a certain direction. This is wrong and will make the abdominal muscles workout unevenly, thus the body shape is out of shape.
Correction: you should try to control the direction of the rise, do not deviate from the straight line, and the speed should be slowed down to exercise abdominal muscle control, it is best to get up when the heart feel the movement of the abdominal muscles.
Good luck
Reference:
Respondent: white bear copy - Jianghu young man six level 12-7 23:04
The waist and abdomen of the practice method:
(1) the front bent waist: mainly used to practice the waist forward movement ability and flexibility specific method: stand side by side with two legs knee clamping two hands ten fingers cross two hip straight upward hand heart up. Then the upper body hyper waist front bend down the heart of the two hands as far as possible down to the ground close to the two knees straight, hip flexor tight, fully extended back. Both hands loose quote hands from the feet on both sides of the elbow to hold tight to the heels, so that the chest close to the legs, fully extended waist and back. Continue for a certain period of time and then relax and stand up. You can also turn your waist to the left and right side when your hands touch the ground, and touch the ground on the outside of your feet with the palms of your hands to increase the flexibility of the left and right rotations of your waist when you stretch.
The main points of the action: stand up straight with both legs on the knees, lift the chest and collapse the waist, fully extend the waist and back, and keep the chest close to the legs.
(2) after the waist: mainly used to practice the flexibility of backward movement of the waist. Specific method: stand side by side, practice one leg support, the other leg to the back of the upper straight leg
swing, at the same time, two arms straight, with the l body to the back of the body to do the backward swing vibration, so that the lumbar back is fully compressed, lumbar vertebrae in front of the full extension:
Movement points: after the swinging leg and the upper body backward flexion vibration swing at the same time; support leg, knee straight. The head and arms are bent back to make a coordinated backward swing to help the movement.
(3) waist rotation: mainly used to practice the waist of the left and right rotation. Specific playing method; two feet left and right open slightly wider than the shoulder, two arms naturally hanging in the rest of the side of the hip joint as
axis of the body forward, and then the waist as an axis, so that the upper body from the front to the right, up and then to the left, back to the clockwise or counterclockwise rotation; at the same time, the arms along with the upper body to do a clockwise
clockwise or counterclockwise wrapping action, in order to increase the amplitude and strength of the waist rotation.
The main points of the action: try to increase the amplitude of the ring, the speed from slow to fast, so that the lumbar spine joints are completely active, stretch
It is recommended that you do not lift dumbbells or barbells, if there is no guidance, you will be practicing injuries.
Pull-ups are indeed the best for practicing upper body strength!
Keeping your legs flat for pull-ups will work your lats.