Want to build muscle with push-ups? That's a great choice! Push-ups not only exercise your pectorals, triceps, and shoulders, but also strengthen your core muscles and back muscles, which is a good helper for full-body strength training. Below, I will give you a simple and effective push-up muscle building program, #俯卧撑怎么做才能增肌#咱们一起动起来!
1. Warm-up (5 minutes)
- Jump rope or jog in place: 3 minutes to get your heart pumping and your blood circulating.
- Dynamic stretching: For example, arm loops, shoulder rotations, waist twists, etc., do 10-15 reps of each movement to help muscles warm up and prevent injuries.
2. Basic push-up training (3 sets, each group should be exhausted as much as possible, with an interval of 1 minute rest)
Standard push-ups
- Movement points: Keep your hands shoulder-width apart, keep your palms on the ground, keep your body in a straight line, lower your chest close to the ground without touching, and then push back to the starting position.
- Note: Make sure the waist does not collapse or arch, the core is tightened, the breathing is coordinated with the movement, inhale as you descend and exhale as you push.
Narrow push-ups
- Variations: Hands spaced less than shoulder width apart, mainly working triceps.
- Note: Also keep your body straight, taking care not to bend your wrists excessively.
Wide push-ups
- Variation: Hands spaced more than shoulder-width apart, more stimulation of the outside of the pectoral muscles.
- Note: Feel the pectoral muscles stretch as you descend and squeeze the pectoral muscles firmly as you push up.
3. Advanced Challenge (optional, according to individual ability)
- Incline push-ups: Raise your feet (e.g., in a chair) to increase the difficulty and stimulate the upper pectoral muscles more.
- One-arm push-ups (or kneeling push-ups if you can't already do them): Work your way up to build strength and stability on one side.
4. Stretch and Relax (5 minutes)
- Chest Stretch: Stand in the corner, push the wall with both hands, lean forward, and feel the chest stretch.
- Triceps stretch: Bend your elbow with one hand above your head and gently pull your elbow towards the opposite shoulder with the other hand.
- Shoulder Rotation: Relax your shoulders and rotate them 10 times back and forth to relieve tightness.
Notes:
- Step by step: Don't pursue quantity at first, pay attention to the standard of action and feel the force of muscles.
- Get enough rest: Get 7-9 hours of sleep every night to grow your muscles at rest.
- Diet: During the muscle-building period, it is necessary to appropriately increase protein intake, such as fish, chicken breast, protein powder, etc.
- Perseverance: Train at least 3-4 times a week to see the change.
Okay, friend, stick to this plan, and I'm sure you'll soon feel noticeable changes in your body. Come on, let's get stronger together!