When we exercise, it is very important to choose appropriate exercises, because only appropriate exercises can give people a better exercise effect. The push-up is a simple and effective movement, but whether it is a push-up or other exercises, there are some considerations. What are the essentials of the prone and push-up exercise?
Essentials of prone and push-up movements
Lie on the yoga mat with your hands and feet open and relaxed. At the beginning of the movement, we lift our hands upward and slowly lift our back and front of our chest off the ground until our waist is also off the ground and only our abdomen is in contact with the ground. Our legs are also raised upward without contact with the ground. We maintain the movement for 30 seconds, then relax, and then restart the movement.
How much is the appropriate amount of prone and push-ups?
When doing this action, we can hold on for about 1 minute for each set of actions, and complete 3 to 5 sets each time. Because the difficulty of this movement is not very high, it is not very difficult to persist. Then we can choose to persist for 1 minute each time, so that the exercise effect 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.
What should you pay attention to when doing prone push-ups
1. You must do this movement slowly. If you come up quickly, you are likely to strain your lumbar muscles or even get injured.
2. The cushion on the thigh of the Roman chair is adjustable. Remember not to let the cushion touch your knees, otherwise your knees will be very uncomfortable when doing this (be sure to remember the bloody lesson).
3. If you plan to do weight-bearing push-ups, hang your hands down and hold a barbell in each hand or a dumbbell in each hand. But don't put the barbell behind your head, as this can easily cause injury if the weight is too heavy.
4. Don’t raise your body too high to avoid excessive strain on your spine.