Introduction to push-up movements and advanced push-ups

You don't need to join the army in order to do push-ups correctly. Basic push-ups are an effective way to exercise the muscles of your chest and arm. As you get stronger, you can increase the amount of exercises. Apart from your body and arms, simple push-ups do not require any equipment. You can do push-ups anywhere, as long as the ground in that place is strong enough and the space is large enough for you to stretch your body.

　　　Doing push-ups

　　1. Lower your body and get close to the ground until your elbows bend to 90 degrees. Let the elbows be close to the body more permanently. The face faces forward. Try to keep your nose tip up. Maintain your body in the plank position-don't relax your hips. When you lower your body, take a deep breath.

　　The length of your distance from the ground depends on your strength and body type, but a good standard high is that the chest must have a distance from the ground. The height of the fist.

　　2. Support the ground and lift the body. When you lift, exhale. The strength you lift comes from your shoulders and chest. You will also use the triceps (the muscles on the back of the arm), but it is not the main muscle used. Do not try to use the strength of the buttocks or stomach. Continue to pull up until your arms almost become straight (but don't be stiff).

　　3. Repeat with a stable rhythm Lower and pull yourself up. Each lower and lift form a simple push-up. Do it repeatedly until you complete your goals or reach your limits.

　　Advanced push-ups

　　1. Do clapping push-ups. Use enough strength to lift yourself off the ground and then clap in the air. This can be used as an enhanced training.

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