#如何在家把俯卧撑做到极致#你还在为找不到合适的健身场所而烦恼吗Don't worry, it's okay at home!
First of all, it is necessary to practice push-ups according to the standard correct posture, and after more exercises, you can build a solid foundation of strength, which can effectively exercise the pectoralis major and arm muscles.
Secondly, you can try to add some variations, because it is not enough to practice push-ups in standard postures, if you can do more than 20 push-ups at a time, you can practice variable push-up movements, which can strengthen the exercise effect of push-ups.
This is how you can do a modified push-up workout at home.
1. Downward inclined push-ups: Hold your legs high and tilt down to do push-ups, which improves the resistance pressure of doing push-ups and can increase the intensity of exercise.
2. Wide-distance push-ups: Do wide-distance push-ups with both hands wider than shoulders, try to probe your body as far as possible, and pull both sides of the chest, which is conducive to exercising the lateral pectoralis major muscle and the anterior leuce of the shoulder deltoid.
3. Diamond push-ups: With the thumb and index finger of the palms of both hands close together, in a "diamond" shape, the two arms are ultra-narrow to do push-up movements, which can focus on exercising the inner chest muscles and triceps.
4. Wave push-ups: Support the ground with both hands, the waist and abdomen of the body are constantly bent, and the push-up action is done in waves, which can strengthen the strength of the waist, abdomen and core muscles.
5. Shooter push-ups: Support the ground with the width of both hands, and use asymmetrical unilateral force like an archer to do push-up movements, which increases the difficulty of unilateral shoulder and arm force and can deepen the exercise effect.
The above five variations of push-up movements can target different muscle groups and make your training more comprehensive (the above movements are all demonstrated by Yu Gong himself).
Of course, these push-ups are still difficult, and during training, you must pay attention to safety and avoid injury. If you feel unwell, be sure to stop training immediately. Through the above methods, I believe you can do push-ups more extreme at home.