This is an automatically translated article.
Push-ups are a simple and effective muscle exercise that strengthens the upper body and abdominal muscles. You don't need any complicated equipment to start doing push-ups. This move is suitable for both beginners and seasoned exercisers.While you may be familiar with standard push-ups, there are many push-up variations you can do whether basic, advanced, or complex. Try 10-15 times for each exercise, rest and then do another 10-15 times. Here are 5 variations of push-ups from easy to difficult you can refer to:
1. Wall Push-Ups
This is one of the push-ups for beginners, because of its ease. Wall push-ups are very suitable for those who find it difficult to push up in regular push-ups. By changing the position from parallel to the floor to standing, you will put less pressure on your arms.
How to do
Place feet shoulder width apart, stand about arm's length from the wall. Lean forward in a standing plank position and place your hands on the wall. Your arms should be shoulder height and your hands should be shoulder width apart. Inhale, bend your elbows and move your upper body toward the wall while keeping your feet flat on the ground. Hold this pose for 1 or 2 seconds. Exhale and use your arms to slowly push your body back to the starting position. When you feel more comfortable, you can try one-handed wall push-ups. The method is similar to the instructions above, but changes by placing one hand behind your back and the other hand on the wall for push-ups. Then switch hands to repeat the movement.
2. Seated Push-Ups
To strengthen your arms and shoulder blades, you can try push-ups from a sitting position.
How to do it
Sit on a chair with your palms facing down, arms by your side. Feet rest comfortably on the ground with knees bent. Use your arms to press your palms down to lift your body up, still in a sitting position. Your hips and buttocks should be just 4-5cm or so away from the bench. Lower back to starting position and repeat.
Bài tập Seated Push-Ups có hiệu quả cho phần cánh tay và bả vai
3. Kneeling Push-Ups
When doing push-ups, you can lower your knees to make push-ups easier and reduce pressure on your arms.
How to do it
Straighten your arms, shoulder-width apart. Knees bent, eyes on the floor. Inhale, tighten the abdominal muscles. Slowly lower your elbows to bring your chest toward the floor. Pause for 1 second in a lowered position, with your chin touching the ground lightly. Exhale and use your arms to slowly push your body back to the starting position.
4. Standard Push-Ups
This is the standard push-up and also the most widely used exercise. This exercise is more difficult than the knee push-up when you have to keep your legs straight, feet on the floor.
How to do it
Start with chest and stomach flat on the floor. Legs straight behind, hands flat on chest with arms bent at a 45-degree angle. Exhale, using your arms and heels to push your torso, chest, and thighs off the ground. Pause for 1 second in Plank - squeeze abs. Inhale, slowly lower your body back to the starting position.
Đây là động tác chống đẩy tiêu chuẩn và cũng là bài tập được sử dụng rộng rãi nhất
5. Incline Push-Ups
Another push-up exercise at home is also quite effective and easy to do, which is the Incline Push-Up. With this move, you just need to find a stable surface to put your hands on.
Place your hand on the edge of a fixed surface, be it a bench, step or sturdy platform. Step your feet back so that your legs are straight and your arms are perpendicular to your body. Inhale as you slowly lower your chest down to the stationary surface. Pause for a second in this position. Exhale and use your arms to slowly push your body back to the starting position.
6. 4 important factors for training
Correct posture and correct technique are important keys if you want the training process to get maximum results. In which the level of comfort, posture and safety when practicing are important principles that any physical exercise needs to achieve.
6.1. Comfort Level Here are some suggestions to help you do push-ups more comfortably.
Do push-ups on a yoga mat or similar surface instead of on a slippery floor. When doing kneeling push-ups, protect your knees from injury by placing a folded towel under your knees for cushioning. Place your hands directly under your shoulders with your fingers pointed straight ahead to avoid wrist pain. Place your palm flat on the floor instead of cupping it. This avoids straining your arms and losing your balance while doing pushups. Keep your eyes on the ground while performing this exercise to avoid straining the neck area. 6.2. Assess your posture When doing push-ups on the floor, always keep your back flat and your shoulders-hips-ankles in line (don't hunch your back or push your hips up toward the ceiling). Tightening your abs will help keep your posture correct. Keep the push-up slow and controlled, rather than falling down too quickly.
Always evaluate the position of the hands, shoulders, back, the degree of tightening of the abdominal muscles... and adjust the movements for the best posture.
Những yếu tố đóng vai trò quan trọng trong quá trình tập luyện
6.3. Hand position (wide/narrow) You may be wondering what hand positioning has to do with the difficulty of the exercise? In fact, you can choose to do push-ups with your hands far apart or close together. According to a 2005 study, the closer the hands are together, the more force they exert on the pectoral and triceps muscles.
Always remember to observe and determine the correct hand position before starting push-ups.
6.4. Increases Endurance Not everyone can easily do push-ups from the start, even with modified versions. If you can't do 10-15 push-ups, reduce your target to 5 or less and then gradually increase as you get used to it.
Increasing fitness and endurance takes time, but it's well worth the effort. Remember that it is better to do a few push-ups with the right movements than to do many push-ups with the wrong technique.
Once you're familiar with push-ups for beginners, you can consider more challenging exercises. In this challenge, you can aim to do your best until you complete 100 push-ups at once. With these push-ups at home, to maintain the habit, you can incorporate push-ups into other exercise programs. Regular push-ups will definitely strengthen your upper body, back, and abs.
Daily exercise is also the way that experts recommend you to do regularly to get a healthy body with the body of your dreams. Therefore, regularly maintain the above exercise to see the effect every day.
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