Stand facing the wall, feet together, arms straight, shoulder width, hands flat on the wall, palms at chest height. This is the starting posture of the action (Figure 1). Bend your elbow until your forehead touches the wall. This is the ending posture of the action (Figure 2). Then push yourself back to the starting position and so on.
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, 25 times in each group.
Upgrade standard: 3 groups, 50 times in each group.
To do this, you need a solid object, about half your height (about to your hips). Tables, high chairs, worktables, kitchen worktops, low walls and solid fences are all good choices. Keep your feet together and your body in a straight line, then lean forward, straighten your arms, and grab the selected object with your hands shoulder width. This is the starting posture of the action (Figure 3). Bend your elbows and lower your body until your chest touches the top of the object. If the height of the object you choose is suitable, the angle between your body and the ground is about 45 degrees (Figure 4). Pause for a while, then push yourself back to the starting position, and so on.
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, 20 times in each group.
Upgrade standard: 3 groups, 40 times in each group.
When you reach the lowest point of action, the angle between your body and the ground is about 45 degrees. If beginners can't reach such a high level, then reduce the difficulty (increase the tilt angle, that is, make the body closer to upright)-just choose an object with a height higher than the midpoint of your body. Then, gradually reduce the angle until you can easily complete the upward tilt push-ups with an inclination of 45. If you want to try a smaller angle, you can do it by steps-as your ability improves, you can gradually lower the height of the support.
Feet together, knees on the ground. Arms straight, shoulder width. Hands under the chest, palms flat on the ground. The ankles are close together and the thighs are consistent with the upper body and head. Don't pout or collapse. This is the starting posture of the action (Figure 5). Then bend the elbow with the knee as the fulcrum until the chest is only one punch off the ground (Figure 6). Pause, then push yourself back to the starting position, and so on
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, each group 15 times.
Upgrade standard: 3 groups, 30 times in each group.
If you can't complete the standard knee push-ups, you can reduce the range of action-not to the distance from the ground with one punch, but to the extent that you can comfortably complete it, and increase the number of times (about 20 times). You should keep practicing (keep a high repetition rate) and gradually increase the depth of the action until you can complete the standard knee push-ups.
Kneel on the floor, put your hands on the ground and straighten your legs back. Hands shoulder-width apart, just below the upper chest. Put your legs and feet together and lock your body so that your upper body, hips and legs are in a straight line. Straighten your arms first, then lower your body to about half the height of your arms, or until your elbows are bent at right angles. The best way to control the falling height is to use basketball or football-put the ball under your hips. This is the starting posture of the action (Figure 7). Next, bend your elbows until your hips lightly touch the ball (Figure 8). For most people, this can mark the lowest point of this action conveniently and objectively. Pause and then push yourself back to the starting position.
Primary standard: 1 group, 8 times.
Intermediate standard: 2 groups, each group 12 times.
Upgrade standard: 2 groups, 25 times in each group.
If you can't do half a push-up, you can reduce the range of action. If you choose basketball, put it under your knees, not under your hips. Straighten your arms, then slowly lower your body until your knees touch the ball, which is equivalent to a quarter push-up. If you can do a quarter of push-ups above 10, you can move the basketball up a little, and then gradually move it until it is under your hips.
Kneel on the floor, put your hands on the ground and straighten your legs back. Legs and feet together, hands shoulder width, located directly below the chest. Keep your arms straight and your hips in line with your spine. This is the starting posture of the action (Figure 9). Next, bend your elbow until your chest is only one punch from the ground. If you exercise alone and want to control the range of motion and keep your body at a correct distance from the ground, you can put a baseball or tennis ball directly below your chest (Figure 10). When you are doing an action, wait for your chest to touch the ball, then pause and return to the starting position.
Primary standard: 1 group, 5 times.
Intermediate standard: 2 groups, each group 10 times.
Upgrade standard: 2 groups, 20 times in each group.
The starting posture of narrow push-ups is basically the same as that of standard push-ups (see the fifth type), except that the hands need to touch-there is no need to overlap, and there is no need for the thumb and forefinger of both hands to form a "diamond", as long as the fingertips of the two forefingers touch. Starting from the initial posture with arms straight (Figure 1 1), slowly lower your body until your chest touches the back of your hand (Figure 12). Pause and then push yourself back to the starting position.
Primary standard: 1 group, 5 times.
Intermediate standard: 2 groups, 0 times in each group.
Upgrade standard: 2 groups, 20 times in each group.
Feet together, legs, hips, upper body in a straight line. Keep your arms straight and your hands on the ground, just below your chest. One hand firmly supports the body and the other hand supports the basketball, which is the starting posture of this action (Figure 13). After finding the balance point, try to share the weight of your body evenly on your hands. It is not easy to do this, but we must stick to it. Next, bend your elbow and slowly lower your body until your chest touches the hand supporting the basketball (Figure 14). Pause and then push yourself back to the starting position.
Primary standard: 1 group, 5 times (each side)
Intermediate standard: 2 groups, each group 10 times (each side)
Upgrade standard: 2 groups, 20 times in each group (each side)
If you feel a little difficult at first, it's because of your poor coordination, not your lack of strength. You can use a fixed object instead of a rolling basketball. Bricks are a good choice. After repeating this action 20 times on a brick, you can try to lift two bricks to do this action. After you can repeat this action 20 times on three bricks, you can try to practice with basketball.
The highest position of semi-push-ups, that is, putting the basketball under the hips (see the fourth style). Put one hand on the ground below the chest, arm straight, and the other hand behind your back. This is the starting posture of the action (Figure 15). Then bend your elbow until your hips touch the basketball. This is the lowest point of this action (Figure 16). Pause and then push yourself back to the starting position. If your triceps are not well developed, it is easy for your upper body to twist when doing this action. Hold on, keep your whole body in a straight line and do all the push-ups.
One-arm semi-push-ups are the eighth type of push-ups series. Through this exercise, the trainer can gradually change from bilateral exercise to unilateral exercise. This action can improve your balance, which is extremely important for doing one-arm push-ups. Because only one arm is used to exert force, this action will also prepare the hands, wrists and shoulder joints for the later actions. One-arm push-ups are indispensable in this series and must be mastered. However, because the elbow joint is only partially bent, it is not enough for a complete push-up training. You need to do some exercises to supplement it, such as adding narrow push-ups or emphasizing push-ups later.
Primary standard: 1 group, 5 times (each side)
Intermediate standard: 2 groups, each group 10 times (each side)
Upgrade standard: 2 groups, 20 times in each group (each side)
If you can't do one-arm push-ups, you can put the basketball on your knee and do one-quarter one-arm push-ups. After practicing for a period of time, move the basketball forward a little to increase the range of action.
Do push-ups, the body is in a straight line, one hand is placed on the ground directly below the chest, the other hand is placed on the basketball outside the body, and the ground is supported by feet and hands. Keep your arms straight and your hands on the ball as much as possible. This is the starting posture of the action (Figure 17). Slowly lower your body in a controlled way until your chest is only one punch away from the ground. If you exercise alone, you can control the range of motion with the help of baseball or tennis just like doing standard push-ups. When you lower your body, your hand will push the basketball away from your body (Figure 18). When the body reaches the lowest point, pause and then push yourself back to the starting position.
Primary standard: 1 group, 5 times (each side)
Intermediate standard: 2 groups, each group 10 times (each side)
Upgrade standard: 2 groups, 20 times in each group (each side)
Because of the lever principle, it is difficult to exert force if the arm supported on the basketball is completely straight. You can bend the elbow of this arm slightly to make the basketball closer to your body. It will be easier to do lever push-ups But don't overdo it. If you put the basketball directly under your body, then this action becomes the seventh style-emphasizing push-ups As you become stronger, you can gradually keep the ball away from your body until you can straighten your arms and do standard lever push-ups.
Kneel on the floor with one hand on the ground in front of you. Straighten your legs back and support your body with your toes. The spine is in a straight line with the hips, and the arms supporting the body are straight under the chest-not in the side or front position. When you are stable, put your unsupported hands behind your back. This is the starting posture of the action (Figure 19). Bend your elbows and lower your body in a controlled manner until your chin is about one punch off the ground (Figure 20). Pause at the lowest point of the action and then push yourself back to the starting position.
One-arm push-ups with correct posture are the gold standard to test the strength of chest and elbow, and you can never forget them at a glance. Many bodybuilders claim that they can do one-arm push-ups, but you must not be fooled by them. When you ask them to be serious, you will find that their so-called one-arm push-ups are a joke: their legs are separated to both sides, and their upper bodies are uglily twisted-this is to make it easier to do actions, and then they will suddenly push themselves up with rickety and weak arms, and they will become weak.
Only a few iterations can be completed. There is no doubt that people who can really do one-arm push-ups are dangerous and rare animals. You should have a little confidence in yourself and believe that you can be one of them.
Primary standard: 1 group, 5 times (each side)
Intermediate standard: 6 groups, 10 times (each side)
Elite standard: 1 group, 100 times (per side)
If you have conquered lever push-ups, then one-arm push-ups are not particularly scary for you. However, if you can't do five push-ups with one arm, then you should go back to the ninth style and make sure that you can do 20 push-ups with a lever. If you can do this, but you still have problems doing one-arm push-ups, please continue to practice lever push-ups until you can complete 30 repetitions, and then challenge one-arm push-ups.