"Wow, Yu Xuan, how did you do that"? At this time, a sound of surprise came from the house of the blue jays in the small town of Kolba.

Tang Yuxuan put away his push-up posture and said embarrassedly: "It's nothing!" As long as you do this every day, anyone can do it." No wonder he was embarrassed, who would have seen the way he trained in high school, the Mayan period?

"Yu Xuan, can you tell us about your skills and benefits for doing this", the blue bird on the side was also a little surprised, he did push-ups like he said, and his arms and waist were sore before he did a few things.

Zifeng also looked at him expectantly.

Oh, and the benefits of doing push-ups? It can train arm strength, pectoralis major muscles, waist strength, whole body strength, narrow distance, push-ups to exercise arm strength, wide push-ups can also exercise pectoralis major muscles.

"When it comes to push-ups, everybody thinks

to the action of supporting both hands and undulating on the ground", you see this is it, after speaking, Tang Yuxuan made a push-up action on the ground.

That's it! Blue Bird Zifeng learned Tang Yuxuan to lean over at the same time, no, the buttocks can't be cocked, the whole body must be vertical, only the arms move vertically up and down.

The blue bird pays attention to the movement, presses down on the buttocks, and puts the feet together; Purple ~ phoenix ~ ~ Why can't you continue to talk about it? Zifeng's ass is high, and the double peaks in front of her are snow-white ravines from the front, which makes people can't help but want to touch them, and the snow-white long legs, I really don't know how to maintain this breakable skin in this environment...

"Yu Xuan, am I doing the right thing?" In Zifeng's opinion, Yu Xuan, who corrected his brother's posture, must have said that he was talking about himself, but when he saw that he didn't react, he couldn't help lowering his head and asking.

"Huh? Oh! Tang Yuxuan, who was in a daze, immediately wiped the saliva from the corner of his mouth and replied, "It's still ...... It's okay"!

And the little tiger was lying on the stump and kept laughing, making the blue bird and the purple phoenix a little inexplicable.

"Don't laugh, or you will tell me"? In Zifeng's eyes, it was very serious, but in Xiaohu's eyes, he was hiding himself, but he still immediately covered his mouth with two little paws, which was just funny......

"It's so cute! Zifeng immediately went over and hugged Xiaohu to his chest, while Xiaohu meekly rubbed back and forth in front of his chest, and glanced at Tang Yuxuan from time to time, almost making him angry......

"Are you still listening?" Tang Yuxuan said in an accentuated tone.

"Speak, let's listen"! Bluebird replied.

"How should push-ups be practiced, how many ways are there to play, and what are the different benefits of each exercise?" Let me give you a brief introduction:

1. Chest expansion type. The palms of both hands are used as support points, the arms are shoulder-width apart, or wider than the shoulders, the back, waist and chest are in a straight line, the elbows are forced, and the arms can be bent.

The main exercises are the pectoral muscles, triceps in the upper arms, and abdominal muscles.

Second, the shoulder clamp type. The action is the same as above, except that the hands are narrowly spaced apart, and the fists are used as support points, and the fists are forward.

This way of exercising arm strength and increasing the strength of the wrist and the hardness of the punch. When practicing, it should be noted that the selected support ground can be soft first and then hard, and the wrist support should be tight to avoid spraining.

3. Iron ox ploughing type. Use your fists or palms as a point of support. Keep your hands on the ground and your arms shoulder-width apart. Place your toes on the ground with your hands and feet apart. The head is tilted forward diagonally, and the forefeet, hands, neck, and waist are all exerted together, while the waist collapses and touches the ground. Then the buttocks, the part is upturned, the waist collapses again, the body is pulled back, the whole action is completed, and the action of oblique front and back can be done repeatedly.

This exercise mainly targets the neck and strengthens the back muscles, wrists, and ankles.

Fourth, fingers touch the ground. The main one is to use the ten fingers as the support point, and the other movements are the same as the first two ways. As the strength increases, the fingers that land on the ground can be reduced sequentially.

This method mainly exercises finger strength, enhances the grip, grip, and joint force of the hand, and penetrates the fingertips. It should be noted that if the finger force does not reach the strength to support the body,

You can start by letting your fingers against the wall and brace your body diagonally. After the finger strength is slowly strengthened, gradually lower it to the level ground to practice to prevent finger injury.

Fifth, the carp lying lotus pose. Lying on the side, one fist or one palm on the ground (usually one fist), diagonal brace on the ground, double pronged diagonal brace. For example, hold the ground with your right fist and extend your left arm upwards with your arms in a cross shape to balance your body. Ground support on the inside of the left foot and the outside of the right foot. When bending the arms down, the waist is forced, the head and waist are tilted back, like a carp lying cross-legged, and then the original position is restored, and then the lower brace is repeated.

This method mainly exercises the strength of the deltoid muscles (commonly known as the "tiger head muscle"), upper arms, waist and abdomen.

6. Inverted style. Beginners can stand upside down against the wall, put their feet on the wall, put their hands shoulder-width apart, bend their arms, and press down with their arms bent. Later, you can leave your feet off the wall to do push-ups.

This method mainly trains the strength of the neck and arms, and pays attention to the balance of the body during the exercise.

7. Weight-bearing exercises. The action is the same as that of chest expansion and shoulder clamping, except that a weight is placed on the back, such as a dumbbell plate, and the weight of the weight can be increased sequentially after the strength of the arms is increased and the body movements are coordinated.

8. Practice with one palm or one fist. The movements are the same as those of the chest expansion and shoulder clamp pose, but with one palm or one fist on the ground, and the hands alternately support the ground while doing the movement.

This method mainly exercises one-arm strength; If the arm strength is not enough, you can practice on the slope at the beginning, gradually raise the support point of the foot as the strength increases, and finally you can support it with one palm or fist or even one finger, and the body is upside down; Practice gradually; It is emphasized that we should pay attention to the balance of the body when exercising, and the movements of each part must be coordinated, so that the weight bearing of the muscles is even, and the exercise effect will be better.

Push-ups have a good exercise effect on the muscles of the abdomen, back and waist, and can also make a lot of tricks and receive unexpected fitness effects.

The following points should also be noted: 1. Change in the distance between the hands: the hands are slightly wider (or narrower) at the shoulders, and the elbows are open and parallel to the ground. As long as your hands are not the same width as your shoulders, push-ups will be more difficult. The method that is slightly wider than the shoulder distance is more focused on exercising arm strength and shoulder muscle strength; Slightly narrower than the shoulder distance, the focus is on muscles and back muscles.

2. Changes in techniques and footwork: Techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three kinds of ground support postures from the direction of fingertip forward, inward and outward. Full palm support, that is, to support the ground with full palms; Fist bracing, that is, holding the ground in the form of a fist; Finger bracing is a method of using the first joint of the finger to support the ground. The finger brace requires a lot of strength and is the most difficult. The foot method can be divided into two forms: two feet together and open, and you can also use the instep or arch of the foot to support the ground. 3. Posture changes of body tilting: high-posture push-ups, when doing exercises, the practitioner's body is low on the feet and hands high, and the hands and feet are not on the same level. This pose is suitable for beginners and people with little strength. Medium-position push-ups, where the practitioner's feet and hands are on the same level, are suitable for general exercisers. Low-position push-ups, in the exercise, the practitioner's body is high on the feet and hands low, the feet can be placed on a low stool, the edge of the bed and the hands are on the ground, and the hands and feet are not on the same plane. This posture will put the weight of the whole body on the upper limbs, which requires a high level of physical fitness for the exerciser. Fourth, the frequency of exercise changes: you can combine fast and slow, do it quickly a few times in the exercise, and then do it slowly a few times; It is also possible to count at a timed time to count the number of exercises per unit of time; It is also possible to simply count, and the practitioner does push-ups without interruption until he is exhausted. Frequency changes better stimulate muscle growth, and when you use them crosswise, you won't feel tired during workouts. Practice push-ups step by step, from easy to difficult; Before doing it, the upper limbs should be fully massaged, shaken, and stretched to prevent muscle stiffness; During the exercise, you should explore the push-up form that suits you and reasonably control the exercise load. It took about 30 minutes, explaining, demonstrating, and helping them correct their posture, and he was so busy that he didn't stop......

"Oops! I'm tired to death, I can't do it", Zifeng sat on the small stone slab next to her, stroking the little tiger in her arms.

"Yu Xuan, there are not many people who can make me admire, today I can be regarded as convinced of you, I actually did so many high-intensity exercises as if I was fine", Blue Bird also sat down and said.

"Where! It's just that I've practiced a lot, so I'm used to it! Tang Yuxuan couldn't help but say modestly.

"That's what it was! You may not be able to do these sports, Luo Kaige"! Zifeng said without losing it.

"Uh......"

"It's almost noon, Zifeng go cook! I still have to discuss it with Yu Xuan! The blue bird said sideways to Zifeng on the other side.

Zifeng looked up at the sky, pouted and said reluctantly, "Okay"!

"Sister Zifeng, I'll accompany you", Xiaohu said attentively.

"It's better to be a little tiger", Zifeng smiled at this time.

got up, walked to the kitchen on the left, and suddenly turned around and said, "Yu Xuan, you want to teach me in the afternoon!"

Looking back and smiling, Zifeng's innocent smile reflects the natural beauty.

"Alright, let's go"! Blue Bird urged.

"Sister Zifeng, wait for me", said Xiaohu trotted after him.

And Tang Yuxuan continued to teach the blue birds, who were very interested in exercise...

(At the end of this chapter, please watch the next chapter)