Eight-position push-ups to develop perfect chest muscles

　　1. Chest expansion pose.

　　Use the palms of your hands as a support point, open your arms as wide as your shoulders, or wider than your shoulders. Your back, waist and hips should be in a straight line. Use your elbows to bend your arms. This method mainly exercise The ones are the chest muscles, triceps brachii of the upper arms and abdominal muscles.

　　2. Shoulder style.

　　The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the fist eyes facing forward. This method exercises arm strength and can increase the strength of the wrist and the hardness of the punch. When practicing, you should pay attention to the fact that the selected supporting ground can be soft first and then hard, and the wrists should be tightened when supporting to avoid sprains.

　　3. Iron Ox plowing style.

　　Use your fist or palm as a point of support. Place your hands on the ground and open your arms shoulder-width apart. Place your toes on the ground, hands and feet parallel. Push your head diagonally forward, use the soles of your front feet, hands, neck, and waist to push together, and at the same time, your waist collapses and is close to the ground. Then the hips rise, the waist collapses again, the body is pulled back, and the entire movement is completed. Just do the forward and backward movements repeatedly. This exercise mainly targets the neck and strengthens the back muscles, wrists, and ankles.

　　4. Finger exercises.

　　Mainly using the ten fingers as the support point, other movements are the same as the first two methods. As the strength increases, the fingers on the ground can be gradually decreased. This method mainly exercises finger strength, enhances the grip strength, grasping force, and combined force of the hand, and penetrates the fingertips. It should be noted that if the finger strength cannot reach the strength to support the body, you can first practice by placing the fingers against the wall and supporting the body diagonally. After the finger strength gradually increases, gradually put it on the level ground to practice to prevent finger injuries.

　　5. Carp lying in lotus pose.

　　Lie on your side, place one fist or one palm on the ground (usually a single fist), support the ground diagonally, and cross your feet diagonally. For example, place your right fist on the ground, stretch your left arm upwards, and form a cross with your arms to maintain body balance. Support the inner side of your left foot and the outer side of your right foot. When bending your arms to push down, use your waist to push back, tilt your head and waist back, like a carp lying in the lotus position, then return to the original position, and then push down again.

　　This method mainly exercises the strength of the deltoid muscles (commonly known as "tiger head muscles"), upper arms, waist and abdomen. If you don't have enough strength during practice, you can choose a softer ground first and use enough arm strength.

　　6. Handstand.

　　Beginners can stand handstand against the wall with their feet on the wall, hands shoulder-width apart, arms bent, and do arm presses. Later, you can do push-ups with your feet off the wall. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

　　7. Weight-bearing exercises.

　　The action is the same as the Chest Expansion and Shoulder Pose, except that you put heavy objects on your back, such as dumbbells. After the arm strength is enhanced and the body movements are coordinated, the weight of the heavy objects can be gradually increased.

　　8. Single palm or single punch practice.

　　The action is the same as the Chest Expansion Pose and Shoulder Pose, but one palm or one fist is on the ground, and the hands are alternately supported on the ground during the action. This method mainly exercises single-arm strength. If your arm strength is not enough, you can practice on a slope at the beginning. As your strength increases, gradually raise the support point of your feet. Finally, you can support it with one palm, one fist or even one finger, and stand upside down. Practice step by step.

　　It is emphasized that when practicing, you must pay attention to body balance, and the movements of various parts must be coordinated, so that the weight of the muscles can be evenly distributed and the exercise effect will be better.

　　Push-ups have a good exercise effect on the muscles of the abdomen, back, and chest. They can also be used in many tricks and achieve unexpected fitness effects.

　　1. Changes in distance between hands:

　　Hands slightly wider (or narrower) than shoulders, elbows open and parallel to the floor.

　　As long as your hands are not equal in width to your shoulders, the difficulty of the push-up will increase accordingly. The method that is slightly wider than the shoulder distance is more focused on training arm strength and shoulder muscle strength; the method that is slightly narrower than the shoulder distance is more focused on training the chest muscles and back muscles.

　　2. Changes in techniques and footwork:

　　The technique can be divided into three forms: full palm support, fist support and finger support. In terms of direction, it can be divided into three support positions with fingertips forward, inward and outward. Full palm support means supporting the ground with the whole palm; fist support means using a fist to support the ground; finger support means using the first joint of the fingers to support the ground. Finger supports require a lot of strength and are the most difficult. The footwork can be divided into two forms: feet together and open, and you can also use the instep or arch of the foot to support the ground.

　　3. Changes in body tilt posture:

　　When doing high-position push-ups, the practitioner's body is with the feet lower and the hands higher, and the hands and feet are not on the same level. This pose is suitable for beginners and people with little strength. In the mid-position push-up, the practitioner's feet and hands are on the same level, which is suitable for general exercisers. When practicing low-position push-ups, the practitioner's body should be with feet high and hands low. The feet can be placed on a low stool or the edge of the bed and the hands can be supported on the ground. The hands and feet are not on the same plane. This posture puts the whole body's weight on the upper limbs, which requires higher physical fitness of the bodybuilder.

　　4. Changes in exercise frequency:

　　You can combine fast and slow. During practice, do it fast a few times and then slow down a few times.； It can also be timed to count, counting the number of exercises per unit time, or simply counting, with the practitioner doing push-ups non-stop until exhaustion. Changes in frequency can better stimulate muscle growth, and by using them crosswise, you will be less likely to feel fatigued during exercise.