1. Change of distance between hands: hands are slightly wider (or narrower) than shoulders, and elbows are open and parallel to the ground. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
2. Changes in techniques and footwork: Techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
3, the posture change of body tilt: high posture push-ups, the practitioner's body is a low-footed master, hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, the practitioner's body and feet are high and low, and the feet can be placed on the low stool and on the edge of the bed, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
4, movement frequency change: you can combine speed and speed, do it several times quickly during practice, and then do it several times slowly; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.
The benefits of push-ups
Push-ups can exercise upper limb muscles, especially pectoralis major and deltoid muscles, and make the muscles of arms, shoulders and chest stronger. Push-ups can also exercise core muscles, including abdominal muscles, waist muscles and back muscles, which helps to improve the stability and balance of the body. This push-up can also promote blood circulation, enhance cardiopulmonary function and reduce the risk of cardiovascular disease.
In addition to the above benefits, push-ups have some other benefits. For example, it can help you burn calories and reduce body fat; Can improve posture and prevent cervical spondylosis and lumbar spondylosis; It can enhance self-confidence and make you more confident to face all kinds of challenges in life.
Push-ups are a very practical exercise method, which can not only exercise all aspects of the body muscles, but also bring many other health benefits. If you haven't started doing push-ups, try it!