Possented, how much do you know?

Everyone is familiar with push -ups. It may be the first way to contact and understand the power exercise method in the process of growth. Friends and classmates should say that they are more powerful than strength. In addition to wrenching, it is more powerful than one push -ups. The push -ups are so close to our lives. Although simple, there are still a lot of knowledge in it. Today, I will talk to everyone.

Push -ups are a simple and effective exercise method for exercise forces. It can help us exercise the muscles of the upper limbs and waist and abdomen, especially the power to develop pectoral muscles to help us create a beautiful figure. What are the common push -up exercises?

Conventional push -up

Conventional push -ups (Figure 1 and Figure 2) mainly exercise pectoral muscles. To complete a push -up, muscle groups in the arm, chest, abdomen, hips and legs need to be closely cooperated with each other. Action essentials: Stop the chest and abdomen, keep the torso and legs a straight line, the arms are naturally straightened to the ground, both hands or slightly wider to support the body on both shoulders, and both feet are slightly separated. Inhale, bend your elbow, open your chest, separate your arms from the torso (about 45 °), slowly reduce the trunk until you are close to the ground (avoid extension of the spine), and then the chest, arm force support, exhale, return to back, return back To the starting state, repeat practice.

Push -up (face -to -face)

Push -up (side view)

Kneeling push -up

Compared with conventional push -ups, kneeling push -ups are more difficult and more friendly for women or insufficient strength. Action essentials: The knees of the legs touch the ground, the feet are raised upwards, the hands are bent down, the face is as close as possible to the ground as much as possible. After staying for a few seconds, get up and restore.

Kneeling push -up

Diamond push -up

Diamond push -ups (Figure 4) can be regarded as "high -level" push -ups. It is more isolated for muscle stimulation and higher requirements for thrust. Practicing diamond push -ups can help us strengthen the strength of the pectoral muscles and triceps. Action essentials: support the ground with both hands, the palms of your hands are as close as possible, and use your thumb and index finger to form a diamond -like diamond -like diamond. The body is straight, the flexion arm is close to the sides of the body, so that the body drops straight to the shoulder as the elbow at the same horizontal plane, then supports the body straight, restores to the starting posture, and then starts the next exercise.

Diamond push -up

Palm push -up

Palm push -ups (Figure 5) are explosive movements of push -ups, and all explosive exercises require good power as the basis. Therefore, palm push -ups are also high -level exercises for push -ups. Before practicing the palm push -ups, we should make full warm -ups with our wrists, and we should also practice without fatigue. Action essentials: conventional push -ups prepare posture, support the body of the body, and its spacing should be slightly larger than conventional push -ups to ensure balance. Bend your arms, sink your body, then push the ground hard, your hands are empty, then quickly hit the palm on your chest, and then tactically buffer separately for the next exercise.

Palm push -up

Push -ups are not just ways to practice strength, it is also an important method for evaluating physical fitness and predicting health.

1. Evaluate physical function through push -ups.

Observe the push -up action:

① If the practitioner's upper limb is not sufficient, it reflects insufficient upper limb muscle strength, and the triceps or shoulder strap muscles are poor.

② If the practitioner collapses or his ass, it means that the core muscle is insufficient.

③ If the practitioner supports it, the torso cannot keep a straight line, and the shoulder and back and hips are started at different times, indicating that the power mode is not good and there is a problem of insufficient core activation.

④ If the practitioners have unstable lower limbs or their legs cannot straighten, indicating that the lower limbs and foot muscles are insufficient.

2. Evaluate the quality of power through push -ups.

In the national physical fitness test, student physical fitness test, and military training assessment, push -up testing is used to evaluate the muscle strength and continuous work ability of the upper limbs, shoulder and back. In the fifth national physical fitness test, select push -ups and kneeling supports to test men and women respectively. The statistical results are shown in Table 1. The results here reflect the average level of completing push -ups in all ages of Chinese adults. If the average level cannot be reached, it is prompted to strengthen exercise, especially for strength exercises. According to data, compared with the national physical fitness data in 2014, the results of push -up testing of adult men (20 ~ 39 years) in my country decreased by about 10%, which also reflects the lack of exercise and sports quality of adult men in my country. At present, in addition to referring to the average value of the push -ups of the fifth national constitution, the value of its push -ups can also be evaluated. You can also refer to the value of adult men aged 20 to 39 in the national physical evaluation standards (Table 2). 1 to 5 points, the higher the score, the better the quality of the power.

Fifth National Physical Physical Physical Control Adult Push -up Test average (unit: times)

Men's push -up scoring table in the age of 20 to 30 years old

3. Evaluate your health through push -ups.

Researchers at Harvard Medical College published an article in the magazine of the American Medical Association to explain the relationship between the number of push -ups and cardiovascular diseases: the more the push -ups, the lower the probability of cardiovascular disease.

The results of the study show that at the frequency of 80/minute, men who can do more than 40 push -ups, compared to those men who can only do push -ups less than 10 times, the risk of cardiovascular disease is 96%. The research results also reflect the simple and cost -free method of evaluating the risk of cardiovascular disease. The relationship between this ability and cardiovascular disease risk is closer.

What are the precautions for push -up exercises?1.It is necessary to step by step, from easy to difficult, from less to more, from light to heavy exercise.

2.According to your own physical condition, choose a suitable practice method to control exercise load.

3.Prepare and relax activities to prevent injuries and strain.

4.Middle -aged and elderly people have basic diseases, people with cardiovascular diseases, etc., and should practice carefully under the guidance of professionals.

5.Push -ups are self -weight training. Long -term exercise also has the wear and impact of body joints, causing pain and discomfort. Therefore, daily attention should be paid to damage prevention and active maintenance.

Jiangsu Provincial Institute of Sports Institute of Sports

Source: Yangtze Evening News

Edit: Qin Xiaoyi

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