Beginner’s Guide to Push-ups: Learn How to Do It Right

　　Push-ups are a simple and effective fitness exercise, but for beginners, it is important to master the correct method. This article will introduce the correct way of doing push-ups in detail for beginners to help you avoid common mistakes and achieve better training results.

action standards

　　straight body: When doing push-ups, keep your body in a straight line from your head to your feet and avoid slumping your waist or sticking out your buttocks. This can ensure the standardization of movements and make all parts of the body bear even force.

　　wrist alignment: The wrists should be aligned with the shoulders, which can reduce the pressure on the wrists, avoid wrist injuries, and also help to produce better force.

　　elbow angle: The elbow angle is generally kept at about 45 degrees, and do not abduct or adduct excessively. This can better stimulate the chest muscles and triceps.

Core tightening

　　effect: Tightening the core can stabilize the body, improve the stability and efficiency of movements, reduce pressure on the waist and back, and avoid injuries.

　　method: When doing push-ups, imagine that your abdomen is stretched like a rope and keep your abdominal muscles tense.

breathing rhythm

　　Descending inspiration: As your body descends, inhale slowly to fully expand your chest.

　　Hold up and exhale: While holding your body up, exhale forcefully to expel the waste gas from your body.

Descending depth

　　standard: Keep your chest as close to the ground as possible, but not to the ground, to ensure the range and effect of the movement.

　　step by step: Beginners can start with a shallower depth of descent and gradually increase the depth of descent as their strength increases.

centrifugal control

　　meaning: Eccentric control refers to a slow, controlled descent of the body rather than a rapid descent.

　　benefit: This can better stimulate the muscles and improve muscle strength and endurance.

Common mistakes

　　Slumped waist: A slumped waist will put excessive pressure on the waist and easily lead to waist injury. Keep your body straight and avoid slumping.

　　Stick your butt out: Sticking your buttocks out will affect the regularity and effect of the movements, so attention should be paid to maintaining the balance and stability of the body.

　　shrug: Shrugging will over-strain the shoulder muscles and distract the strength of the chest and arms. Keep the shoulder blades stable.

training plan

　　Number of sets and reps: Beginners can start with 3-4 groups of 10-15 times per group, and gradually increase the number of groups and times as the body's adaptability improves.

　　Rest between sets: The rest time between sets is generally 1-2 minutes to allow the body enough time to recover.

　　training frequency: Perform push-up training 2-3 times a week to give your body enough recovery time to avoid excessive fatigue.

Warm-up process

　　movable joints: First perform some simple joint activities, such as turning the wrists and ankles, moving the shoulders, waist, etc., to increase the flexibility of the joints.

　　dynamic stretching: Do some dynamic stretching, such as arm swings, walking lunges, etc., to warm up the muscles and reduce the risk of injury.

recovery after exercise

　　static stretching: Static stretching after exercise, such as stretching the chest muscles, triceps and shoulder muscles, can help relax the muscles and reduce muscle soreness.

　　Fascia relaxation: You can use tools such as foam rollers to relax your fascia and relieve muscle tension.

Injury prevention

　　correct posture: Always maintain correct posture to avoid injuries caused by incorrect posture.

　　gradually increase load: Don't rush to increase training intensity. Increase the load gradually to give your body enough time to adapt.

　　Push-ups are a common fitness exercise that can exercise Upper body, chest and core muscles. Beginners need to master the correct method to avoid injuries and improve training results.