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  At this time, I will tell you that, in fact, push-ups vary from person to person. There are thousands of people. Even for the same age group, there is no fixed standard. The standard for push-ups should be adjusted according to the individual’s physical condition and ability. Even for different genders, the standards for doing push-ups have their own merits. So everyone must be curious now, how many push-ups in a group can you get the perfect chest muscles? Don’t worry, you can read it patiently next, I will teach it slowly, and I promise to give you a satisfactory answer.

  First, if you want to truly master the exercises of push-ups, you must first have enough knowledge about push-ups.

  Once as a student, it must be difficult for everyone to forget the punishment for physical education, because at that time one of the punishments must be push-ups. But at that time, what we only knew about push-ups was the posture and number of punishments. The knowledge and understanding of push-ups was not comprehensive, but what we want to understand today is comprehensive push-ups.

  1. Push-ups are a basic training of military physical training. As we all know, not all actions are items of military training. Therefore, the selection of push-ups as one of the military physical training is the basic affirmation of push-ups.

  2. Push-ups are simple and easy to do, but the effect is better. It’s not that the more complex the movements of the exercise program, the better the exercise effect. On the contrary, although the push-up is simple and easier to do, its exercise effect is also very good. Moreover, by practicing variant push-ups, it is easier to train the perfect chest muscles.

  Second, the exercise parts of push-ups

  Although we often did push-ups when we were students, and many times we would choose push-ups when we did exercises at home, so which part of the body does push-ups exercise? Push-ups are a very effective exercise for strength training, so they mainly exercise the muscles of the upper limbs, waist and abdomen, especially for the chest muscles. Therefore, many men and women who want a good-looking body line choose to join the push-up training program when they work out.

  Third, the exercise standard for push-ups

  Generally speaking, the standard of push-up exercise is not unique. It will change at any time according to the physical condition of each person, but there must be a general standard for your reference. Then for everyone’s needs, we recommend the following standards for men and women:

  1. Male:

  ①Beginners: Because you are just new to push-ups, you can practice two groups and try them. Normally, each group is 15 to 20 times, and you can make appropriate adjustments according to your physical condition;

  ②Athletes with a certain foundation: You can add a group to the beginners, and keep it at about 3 groups, and each group can try to keep 20 times;

  ③Push-up expert: add another group, try 30 to 50 reps in each group, do 4 groups, but be sure to pay attention to the breathing rhythm;

  ④Ultra-high level people: You can do 50 to 100 repetitions. As for the groups, you can adjust yourself according to your body’s acceptance status.

  2. Female:

  ①Beginners: Generally, the training intensity of women is lower than that of men, so the first time is to do two groups, but each group can do 5 to 8;

  ②Athletes with a certain foundation: you can try to do 3 or 4 groups, each group is about 8 to 10 times;

  ③Push-ups: try to do 4 to 6 groups, each group can be appropriately increased to 15 to 20, and you can keep breathing smooth;

  ④Ultra-high level people: You can challenge to do 6 to 8 groups, each group keeps more than 20, but you must do according to your own physical condition.

  Fourth, the practice of push-ups

  1. Keep your body in a prone position, with your arms stretched out into parallel lines, and your hands should be shoulder-width apart. If you can’t hold it, you can also make your hands slightly wider and shoulders, so that you can really exercise your pectoral muscles.

  2. While inhaling, bend your elbows so that the outline of your chest is close to the ground, but do not directly touch the ground. At the same time, do not arch your lower back excessively to avoid injury.

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  3. Slowly push up your body until your arms are completely straight and parallel.

  5. Slowly exhale through your mouth at the end of the action, don’t act too haste, so as not to lose your breath.

  Five, the benefits of push-ups

  After introducing push-ups for so long, everyone must be particularly curious about the benefits of doing push-ups? Don’t worry, I will explain clearly to everyone one by one, the benefits of push-ups are probably the following:

  1. It can better improve one’s own balance ability, and at the same time can promote blood circulation, activate bones, thus promote physical development, and further improve everyone’s athletic ability; at the same time, it can also train perfect chest muscle lines.

  2. It can reduce the physiological aging of the human body and improve the muscle memory to a certain extent. Through activities, it can increase the strength of the person to stretch forward, thereby preventing accidental falls;

  3. It can enhance the physical fitness, and at the same time, exercise can improve the active ability of motor cells, strengthen the willpower of the person, and have great benefits for the long-term development of physical and mental health.

  Six, warm tips for doing push-ups

  1. Push-up variants: When doing push-up exercises, you can exercise different parts of the pectoralis major while changing the inclination angle of the thorax, so that different parts of the pectoralis major can be exercised. Depending on the angle, the parts that can be exercised by the pectoralis major will be different. This is also the most critical part of training the perfect pectoral muscle.

  2. Matching companion: Since standard push-ups are more suitable for exercising pectoralis major and triceps, in order to achieve better exercise effect, you can strengthen the exercise of triceps when exercising pectoralis major.

  3. Kneeling push-ups: Because the main part of the push-up exercise is the pectoralis major muscle, beginners can try the kneeling push-ups in order to better master the push-ups.

  4. Types of push-ups: In addition to the postures recommended by beginners, we also recommend postures for exercisers of other stages of push-ups, such as diamond push-ups, one-handed push-ups, diagonal push-ups, wide and narrow distance push-ups, handstand push-ups, etc. But these push-ups in trick postures are more suitable for push-up players with a certain foundation.

  All in all, how many push-ups do in a group can finally train the perfect chest muscles. You must constantly adjust according to each person’s physical condition. Don’t blindly follow the trend and make a training plan that is not suitable for you. That will not only fail to exercise the effect, there are It may be self-defeating and damage your health. I hope our suggestions can help you all.

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  In countless training exercises, we all know that besides completing the exercise itself, core tightening and shoulder sinking are also essentials that cannot be ignored. However, there is such an upper body movement that requires you to use your lower limbs to drive during training. However, when countless friends do this movement, not only do they not use their lower limbs to drive, they also curl up their legs into the air.

  I believe you already know, we are talking about the barbell bench press that everyone is familiar with. If you did not realize the “existence” of the leg when doing this exercise, then it is recommended that you relearn the bench press.

  For most people, the barbell bench press is done as an upper body exertion exercise. Its target is the chest muscles, but if done correctly, it will become a whole body exertion exercise. You will use your legs. To drive and tighten the whole body, while stabilizing your shoulder straps. However, if the movement is improper, it can cause severe muscle imbalance and eventually chronic shoulder pain. And this will undoubtedly affect your daily activities.

  In today’s content, you will learn how to use good techniques to ensure a safe bench press, and maximize the value of the bench press to meet your various needs. This covers most of what you need to know, from reasonable adjustments to correct movements and postures.

  The initial adjustment of the correct bench press

  For any movement, the correct starting posture is essential for the correct movement, and the bench press is no exception. When you are lying on the bench, make sure your hips, upper back and head are firmly resting on the bench. Align your eyes with the barbell and make sure your neck is in the middle of the barbell to prevent injury.

  1. The position of the feet

  In any case, both feet are required to step firmly on the floor. In order to find the most suitable position for your feet, it is best to try them one by one.

  Under no circumstances should you lift your feet in the air or step on a stool. This will not only make you unable to drive with your legs, but it will also compromise the stability. These are things that must be paid attention to, because this is the prerequisite for you to start right next.

  If you lack hip flexibility, get some barbell plates and step on them with your feet.

  2. Hand posture and grip

  Just like the placement of the feet, the grip and the distance vary from person to person, depending on various factors such as the individual’s proportions, whether they have ever been injured, and the flexibility of the shoulder and wrist joints.

  It is recommended that most small partners take a medium grip. A wider grip is usually used by powerlifters in competitions, but for most people, this grip puts more pressure on the shoulders.

  No matter which grip you choose, make sure that your wrist is in a neutral position, not overextension, otherwise it will put a lot of pressure on your wrist. This method can lift more weight and generate more power.

  It is also important to use a solid grip so that your wrists are not so easy to overextend. The knuckles of the other 4 fingers should be behind the barbell, not underneath.

  3. Body tightness

  This may be the most important step, because it determines whether you can successfully complete the action correctly, and it is also the most overlooked step for most people.

  Tighten your body and prepare your body for bench presses to avoid injury and stabilize your shoulders, allowing you to get more benefits from every movement.

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  Action step-by-step explanation

  1. Tighten your shoulder blades (shrug your shoulders if you find yourself retracting your shoulder blades, you can try to sink your shoulders down at the same time).

  You can do this before holding the bar. In layman’s terms, it feels like you are trying to bend the barbell. This will further activate your latissimus dorsi and back muscles.

  Tighten the shoulder blades to force the core muscles, gluteus maximus and quadriceps muscles to participate in the action. Remember, the bench press is a full-body exercise! Before mastering the essentials, you may wish to practice with empty bars until you are proficient.

  2. Out of the bar

  If you have a partner to help out the bar is the best, this can ensure that the body is in a state of tension. If you can’t find someone else to protect? Don’t worry, there is another trick you can do by yourself.

  To maintain tension, lift the barbell from the rack with the strength of your back and waist. This can be done to stand tall and sink shoulders.

  In most cases, when you try to push up the barbell through your shoulders, your shoulders will also stretch forward, and you will find it difficult to return your shoulders to their original positions.

  Correct preparation for bench press

  1. Breathe properly

  In order to maintain stability throughout the bench press, the role of breathing should be used reasonably. Before the barbell goes down, take a deep breath and hold it. This can be done before the bar is lifted, or after the bar is lifted and before the barbell is lowered. When the barbell is lowered to the chest, it helps the whole body tense up.

  There are several different exhalation methods, and which one to use depends on goals and experience. One way is to exhale at the highest point of each movement when the barbell is stable. You can take another deep breath before lowering the barbell again, or you can exhale slowly as you push up the load.

  If you have the ability and the level of training is good, you can try to hold a few breaths at a time. Adjust your breathing at the highest point of the action, not at the lowest point of the action!

  2. Keep your body tight, lower the barbell to your chest

  In order to maintain tightness throughout the movement, keep the latissimus dorsi, other back muscles, abdominal muscles, buttocks and quadriceps continuously activated. For the tightness of the abdominal muscles, hips and quadriceps muscles are the easier parts, just squeeze them.

  Keep your back tight, imagine yourself wanting to bend the barbell, and pull it toward your chest muscles. When you actively bend the barbell, your elbows naturally come closer to your body.

  Do not open your elbows to 90 degrees, or even perpendicular to your body. This puts pressure on the shoulders and also puts pressure on the elbow joints. Keep your upper arms tense and form a 45-degree angle with your body. To control this, you can keep your latissimus dorsi tight by squeezing your armpits.

  Always control the barbell while lowering it to the chest. According to the physiological structure, the barbell should stop somewhere between your sternum and nipple. The forearm is perpendicular to the ground.

  Note: It is also very important to keep your head close to the bench during the entire movement to protect the cervical spine. People with insufficient shoulder flexibility and weak neck muscles will raise their heads during bench press. To avoid this, either reduce the weight and make sure to do it in the correct posture.

  3. Whole body drive

  Before the barbell touches the chest, the body transmits force through the ground to push the barbell up.

  When you start to push, step on the ground firmly with your feet and exert force on your heels. Feel your quadriceps, gluteus maximus, and abdominal muscles tense, so you feel more strength when you bench press.

  Push up the weight until it is completely locked, and tighten the shoulder blades at all times to prevent the shoulders from moving forward.

  4. Line of sight

  The line of sight was focused on a certain point on the ceiling. Look at the position where the bar is pushed. This can help you stay focused and tense. Watching the movement of the barbell during the bench press will affect your stability.

  These techniques can not only help break through the bottleneck period, but also avoid injuries during the continuous training process. Perform the bench press in the correct way, and you can continue to add weight to both sides of the barbell to hit your new record.

  Of course, because everyone’s anatomy is different, there will be many differences in skills, and you need to summarize and adjust yourself.