In exercise, the push-up on the ground is an exercise with many effects. However, when doing the push-up on the ground, you must first know where to do the push-up on the ground and the essentials of the movements. Only by doing this can you practice the push-up better. Stand tall. So which part should be exercised by lying prone on the ground? If you are not sure, you can come and take a look.
Where to do the prone and push-up exercises on the ground?
This action mainly exercises our legs, back, buttocks and abdomen. The effect and location of the exercise are still Relatively rich. Because when doing this action, we need to make the legs go up as much as possible and ensure that they can leave the ground. At this time, our legs need to use more force. When we raise our back upwards, the back also has an expansion and stretching effect, so it can achieve the effect of exercise. As for the buttocks and abdomen, because when we do this action, only the buttocks touch the ground, and the abdomen needs to exert force, so it also has a good effect.
How to do prone and push-up on the ground
Lie down on the yoga mat, with your hands and feet open and relaxed at this time. 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.
What should you pay attention to when lying prone on the ground?
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.