We all know that exercise is very beneficial to our bodies, but different exercises have different effects. Therefore, before we do an exercise, we must first understand how exercise can help our body, and understand the correct way to do the movements. So. What is the correct way to do prone lying and standing up? Let’s take a look!
The correct way to do prone push-ups
1. Lie prone on a flat chair, keeping your abdomen on the upper part of the flat chair and parallel to it. Keep your chest up and your head off the edge of the bench.
2. Place your feet under the flat bench and hook them onto the flat bench to keep your body stable as the initial step of this action. Place your hands on either side of your head and touch your fingers to your ears.
3. Bend the elbow joints of both arms, extend the elbow joints outward, and lift the upper torso of the body upwards, about 8 to 12 inches away from the surface of the flat bench.
4. Slowly and carefully move the upper torso down to the initial position. Repeat this set of actions.
Where to practice prone and push-up exercises
1. Back
The exercise of back muscles is the most easily exercised muscle part during the prone and push-up movements. Because when we complete the action, our body needs to lie flat on the yoga mat. At this time, we need to use our back strength to lift our body off the ground and push upward. Therefore, tightening the back muscles backward can provide an effective stretching effect.
2. Legs
The exercise of leg muscles is because when completing the prone and push-up action, our legs are open and tilted upward, so we need to Use your strength to lift your legs off the ground and maintain this position. Although there are no very strenuous movements in the legs, you can clearly feel the soreness in the legs while maintaining the movement, indicating that the movement is effective.
3. Hips
The hips are a very important part that connects our upper and lower bodies. If our back and legs are stretched upward to both sides, then we can also Feel the buttocks muscles tightening, which can effectively exercise the buttocks and lift the buttocks.
4. Arms
When doing prone and push-up movements, we need to lift our hands upward and straighten them. We need to maintain this movement all the time, which is very similar to leg training. , the arms also need to go through the process of persistence, so the muscles can be effectively exercised.