Before we practice another sport, we must first have some understanding of the sport, especially the novices, who need to understand the correct way to do the sport. Of course, doing so can ensure that you do not get injured during exercise. The prone push-up is something we often come into contact with in our daily lives, so we must know the correct way to do the prone push-up, so that we can have a good exercise effect.
The correct way to do prone push-ups
1. Lie prone on a flat chair, keeping your abdomen on the upper part of the flat chair and parallel to it. Keep your chest up and your head off the edge of the bench.
2. Place your feet under a flat bench and hook onto the bench to keep your body stable as the initial step of this movement. Place your hands on either side of your head and touch your fingers to your ears.
3. Bend the elbow joints of both arms, extend the elbow joints outward, and lift the upper torso of the body upwards, about 8 to 12 inches away from the surface of the flat bench.
4. Slowly and carefully lower your upper torso to the starting position. Repeat this set of actions.
Benefits of prone push-ups
1. Exercise muscles
Stomach push-ups will definitely exercise muscles. Although its intensity may not be very high, it does It has a certain stimulating effect on back muscles, shoulder muscles, and waist muscles. Although it cannot make the muscles stronger, it can increase their flexibility and tolerance, which is conducive to further 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.