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Cách thực hiện
- Keep your body straight and lower it towards the ground by bending your elbows, make sure to keep your elbows close to your body to engage your triceps and shoulders.
- Lower yourself until your chest is almost touching the ground, ensuring your back remains flat and you are maintaining a straight line from your head to your heels.
- Push your body up away from the ground, extending your arms back to the starting position, all while maintaining the straight line with your body.
- Repeat these steps for the desired number of repetitions, making sure to keep your core engaged throughout the exercise to protect your lower back.
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Về bài tập này
Push-ups are a versatile bodyweight exercise that strengthens the chest, shoulders, triceps, and core muscles, making it an excellent choice for virtually anyone looking to improve their overall fitness. This exercise is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be modified to increase or decrease difficulty. People might want to incorporate push-ups into their workout routine due to its convenience, as it requires no equipment and can be performed anywhere, and its effectiveness in building upper body and core strength.
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Mẹo kỹ thuật
Your hands should be shoulder-width apart and directly beneath your shoulders. Avoid placing your hands too wide apart, which can strain your shoulders and elbows, or too close together, which can limit the effectiveness of the push-up.
Lower your body in a controlled manner until your chest nearly touches the floor. Then, push back up to the starting position. Avoid dropping down too quickly or pushing up too forcefully, as this can lead to injury.
It's important to breathe in as you lower your body and breathe out as you push yourself
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