Wang Jiaer challenges 100 push ups, a group of free hand fancy push ups, you can also have a good figure

The fitness trend has been blowing very hot in recent years. For today’s male and female stars, it is also a part of their daily business to display all kinds of fitness photos. To exaggerate, you can’t publish the latest and hottest stills, but you can’t lag behind the fitness team. No matter men and women feel it’s easy to work out in the body management, no matter what the appearance or the figure I can’t help but admire the beauty of the crowd! Recently, Wang Jiaer, a new youth idol, showed her own fitness photos a few days ago. The typical inverted triangle figure with wide shoulders and thin waist, and the Sexy Mermaid line looming on the lower abdomen. To be honest, Wang Jiaer’s personal figure is still thin. Compared with the muscle and meat of the gym who has been rolling iron for a long time, Wang Jiaer still has a gap between him and a frog God is really worth learning for people like me who have accumulated dust on their fitness cards at home. < p > < p > in the interview, Wang Jiaer also gave fans 100 push ups on the spot. Although his muscles were not very obvious and didn’t seem to be particularly powerful, what I didn’t expect was that he put on a push-up. I was really surprised. This is definitely not an effect that can be achieved in a day or two, but a busy work day for office workers like me Playing also only has some free time to go home from work. To tell the truth, there is really no more suitable action of practicing chest muscles at home than push ups. < / P > < p > it’s really a pity to think that the fitness card that you have spent a lot of money on is just dust in the corner. If you, like me, don’t have time to go to the gym and want to build a good body, especially if you want to build a strong chest muscle, you’d better unlock the push ups together. The standard action of push up: push up can be regarded as one of the most popular fitness movements, but to achieve the standard is not a simple thing. First of all, you have to separate your hands by a shoulder width distance, press the palm firmly on the ground, and extend the five fingers separately, with the hands and arms perpendicular to the ground, the legs straight and backward extended, and the feet separated by a hip width distance The whole body is a straight line from the side. In the process of bending the elbow and sinking the body, you should consciously control the speed of the body, slowly bend down to the lowest point, and then restore until the arm is completely straight. In the process of sinking and uplifting, your body should still maintain a tight state. < / P > < p > 1. When doing push ups, some people will extend their arms to both sides, almost reaching the position parallel to the shoulder. This is wrong. The elbow joint should be as close as possible to the trunk position, so that the angle between the upper arm and the trunk is 45 ° is the most reasonable. If the elbow is over abducted, the shoulder joint will be over pronated, which is easy to cause the humerus to hit the acromion Shoulder pain. < / P > < p > 2. If the lumbar and abdominal core is not tightened during push ups, it will lead to excessive lumbar extension and pelvic forward tilt. For female exercisers, if their lumbar and abdominal muscles are weak, they can try to tighten the adductor gluteus muscle to reduce the range of lumbar spine extension and pelvic forward tilt. < / P > < p > 3. If the speed of push-up is too fast, the difficulty of action will be reduced, and the core control of the body will be insufficient, which will increase the risk of muscle strain. If the action range is too small, it will not be able to exercise the chest muscle. < / P > < p > 4. Some exercisers often feel wrist pain when doing push-up, so you can open your five fingers greatly, do not close together, each finger is like the feeling of extending forward, disperse the strength of the wrist to the rootless fingers, which can reduce the pressure on the wrist. < / P > < p > fancy push ups: after practicing the standard push ups with bare hands at home for a period of time, we can carry out the following variety of push ups. From easy to difficult, we can try step by step according to the actual situation of your body. < / P > < p > first of all, the two arms are separated by a shoulder width distance, and the knees are flexed and landed on the ground. The legs are lifted up and perpendicular to the thighs. The head, neck, back and buttocks are kept straight in a straight line. Inhale, flex the elbows of both hands, and lean down. The movements of both legs remain unchanged. In the process of your body bending, it is also the track state of straight up and down, with the core muscles and gluteus muscles always Keep tight and adductive. < / P > < p > first of all, the two arms are separated by more than one shoulder width, and the two legs are separated by a hip width distance. The legs are straight and extended backward, and the toes of both feet are on the ground. Keep the head, neck, back and buttocks in a straight line. Inhale and flex the knees. The lumbar and abdominal muscles drive the upper body to move backward and upward, and push the hip to move backward. In the process of body backward movement, the waist and back should also be located Exhale, bend forward and push your elbows forward. < / P > < p > first of all, the two arms are separated by more than one shoulder width, and the two legs are separated by a hip width distance. The legs are straight and extended backward, and the feet are on the ground. Keep the head, neck, back and buttocks in a straight line. Inhale, flex the elbows of both hands, and at the same time, bend the left knee outward, extend outward, lift the leg, lean down, exhale, and return to the original level In the plank position, inhale again, bend the elbows of both hands, bend the knee of the right leg to the outside, extend and lift the right leg, and lean down at the same time. < / P > < p > first of all, the arms are separated by more than one shoulder width, and the legs are separated by a hip width distance. The legs are straight and extended backward, and the feet are on the ground. Keep the head, neck, back and buttocks in a straight line. Inhale. First lift your left hand to touch your right shoulder position, then lift your right hand to touch the left shoulder position, inhale again, and bend your hands and elbows Go down, exhale, lift up, repeat shoulder touching, and then lean down again. < / P > < p > first of all, the two arms are separated by more than one shoulder width, and the two legs are separated by a hip width distance. The legs are straight and backward, and the feet are on the ground. Keep the head, neck, back and buttocks in a straight line. Inhale, bend both hands and elbows, lean down, exhale and lift the body up. Move the left hand backward and touch the right foot lifted forward from the ground at the same time, inhale, and lean forward again When you lift up again, use your right hand to touch your left foot. < / P > < p > first of all, put your arms in a 30 degree angle under the chest position with your hands clasped at an angle of 30 degrees. Your feet should be separated by a hip width distance. The legs should be straight and extended backward. The feet should be on the ground. The head, neck, back and buttocks should be kept in a straight line. Inhale, bend the elbows, lean down to the ground, exhale, and turn the elbows to drive the body away from the ground, Repeat the bending action. 08/16/2020