When many of you are just starting out, push-ups are always among the fitness moves you choose. Push-ups are really easy to practice compared to other fitness movements. This is not only because of the simplicity of the movement, but also because it requires only the body's own weight, which makes it very easy to train. Of course, if we want to push ourselves, we can also choose to increase the weight. There are many very capable people who can practice push-ups in the hundreds or more.
But there are still many of us who have trouble with push-ups. Intermittent push-up training, and continuous push-up training, the two ways to practice the same number of sets, there is no difference in the training effect? Here we'll talk about the little things you need to know about push-ups.
Firstly, let's understand interval push-up training
Push-ups are a simple form of training that relies on your own weight as resistance and can be done at home or anywhere else, anytime. Many people understand interval push-ups as a way of stopping after every few reps. This is wrong and it is difficult to get good results if we train in this way. The so-called interval is when we train to our highest intensity and then start a certain amount of time to rest and adjust.
Second: What are the differences between these two exercises?
Intermittent push-ups are very different from continuous push-ups, the most obvious being the difference in the training effect produced. Continuous push-ups are largely about building muscle endurance and can be slightly tedious to train. It is also easy to build up a lot of lactic acid as the body is doing anaerobic exercise for a long time during each session. In short, continuous push-up training is more about training to strengthen one's endurance, perseverance and psychological quality will also improve.
The intermittent push-up training style will be slightly more pronounced for the increase in muscle growth circumference. The muscle fibres will grow effectively because we can rest our muscles after high intensity stimulation during the training session. Not only that, but we can also make certain changes to the training movements by targeting the muscle areas we want to train with each rest period.
Thirdly: Introducing a few different types of push-ups
The regular push-up routine can be a very positive boost to the body, but it can be a bit boring because of the single movements. With a positive mindset, you'll feel more confident when putting it into action. Here are a few simple ways to do push-ups that are different from the regular way, which i hope will help you in your future training.
1、push-up side extension
The legs are extended with the toes of the feet on the ground to support the body, the arms are separated by a distance greater than the same width as the shoulders, the arms should also be straight.
Ensure that the rest of the body does not sway and bend the arms to lower the body.
After reaching the chest and touching the ground, extend your arms straight out to the sides, then support your hands on the ground again and get up to return to your starting position.
2、push-up arm extensions
Keep your legs straight, toes on the ground to keep your body stable, arms shoulder-width apart, with a sliding object underneath one hand.
Bend one arm for support and lower the body, while extending the other arm in front of you.
Once you have reached the limit of the movement, return to the position you started with and prepare for the next exercise.
3、push-ups with horizontal movements
Arms straight, hands firmly supported on the ground, legs straight and in line with the body, toes of both feet on the ground.
One foot goes around to the side of the other foot and the legs are in a spiral position, then the inside foot comes back around to complete the body translation.
Once you have completed the plunge, bend your arms to bring your body down and get back up to the starting position.
Intermittent push-ups and continuous push-ups are two types of training that stimulate the body differently and produce two types of training effects. We hope you can find the most suitable method for your fitness training according to the above.