If you practice push-ups for a long time, it can bring us a lot of effects, but whether it is push-ups or other exercises, there are some things to pay attention to, so before we practice push-ups, we need to understand some of the push-ups. Pay attention, such as what it does. So what’s the use of practicing prone and push-ups?
What is the function of push-up and push-up
1. Exercise muscles
The push-up and push-up will definitely exercise muscles, although its The intensity may not be very high, but it has a certain stimulating effect on the back muscles, shoulder muscles, and waist muscles. Although it cannot make the muscles stronger, it can increase their flexibility and tolerance, which is beneficial to Further carry out high-intensity training, and this action is also very simple to do. You don’t need to go to the gym. You can do it at home. If you have time, it is particularly beneficial to do more.
2. Health care of the spine
Another benefit of lying prone and standing up is that it has a certain health care effect on the spine. Of course, if there is a problem with the spine, it is best not to do prone push-ups, because it has a certain stretching effect on the spine. If done regularly, it can help improve blood circulation throughout the body and relieve low back pain. Just be careful not to Move too quickly to avoid muscle strain. If you want to recover, you can also do push-ups, but don't do too many at one time. If you feel uncomfortable, it's best to stop immediately.
3. Improve the body shape
Lying and standing up can also improve the body shape. Although this is a long-term process, the effect is definitely not good if you do it only occasionally, but if you do it for a long time If it is used, it will have a very good effect on improving small physical problems such as hunchback and round shoulders. It will also help to stretch the shoulder ligaments, making the whole person look more energetic and upright, and the temperament will also be improved unconsciously. become better.
How to do prone push-ups
Lie your body flat on the bench so that our legs can be fixed on the bench. At this time, the position above our waist and abdomen will become weak. The force allows our body to move upward and keeps our upper body in a state of lifting up and off the ground. After holding on to this action for 5 seconds, we relax the body and start the action again. Complete 3 groups at a time, performing 20 to 30 reps in each group.
How many prone and push-ups are appropriate to complete each time
When doing this action, we can hold on to each set of movements for about 1 minute and complete 3 to 5 sets each time. Because the difficulty of this action is not very high, it is not very difficult to persist, so we can choose to persist for 1 minute each time., the effect of this exercise is better. In addition, if you only do one set, the exercise effect is very limited, so we can do multiple sets at a time.