Can push-ups be practiced every day? It depends on your current physical condition. What is the purpose of your fitness?

If you are a novice and can't do several push-ups at a time, practice it every day.

First, for a novice, doing a few push-ups every day will grow muscles. Just grow up slowly. But the advantage of this exercise is that it is easy to master the action standard and it is not easy to damage the body.

Second, for a novice, you can practice push-ups in groups every day, and each group should not be completely exhausted, as long as you complete the training goal. If you persist for a long time, the main strength parts will still get good exercise and the vital capacity will increase.

I remember when I first joined the army, the monitor told us to do 100 push-ups every day. This is the practice method. After three months, you can basically do 100 push-ups at one time, the pectoralis major muscles become thicker, the arms become thicker obviously, and the waist and abdomen become stronger.

Thirdly, for a novice, it is no problem to practice push-ups every day, as long as you do it step by step and according to your abilities, and regard him as an exercise for health.

If you practice push-ups, the purpose is to gain muscle. Then it is not appropriate to practice push-ups every day.

Simply put, the process of muscle tearing and recovery is to grow muscles, and this recovery process takes a certain time, usually 24 to 72 hours.

But push-ups are self-weight training and only bear about 70% of the body's weight. Therefore, in order to gain muscle, do push-ups and exercise every other day, the effect is the best and the muscle gain is the fastest.

First, practice in groups, and each group is completely exhausted. Three or five groups at a time. Each group decides the number of people according to its own physical condition.

Second, we must pay attention to the norms and standards of action to avoid damaging the body.

Third, when the body sinks, the pectoralis major should stand down as far as possible, and the scapula begins to tighten. At 23 minutes from the ground, pectoralis major was completely stretched and scapula was completely tightened.

Fourth, when propping up, the speed slows down, and the pectoralis major pushes up, which is actually the latissimus dorsi. Triceps deltoid, then push.

Fifth, in the process of doing push-ups, the mind is always focused on the stretching and contraction of pectoralis major.

If you do these five things, you will have a completely different change after half a year.

According to what I said above, you can decide whether to practice push-ups every day or every other day.

I have been engaged in physical fitness for a long time.

I hope my answer can help you.

Are push-ups suitable for daily practice? Push-ups are not suitable for daily practice, and should be trained reasonably according to the training purpose, training ability and training recovery.

Push-ups, as a convenient strength training, are suitable for bodybuilders of different sexes and ages. But there is a lot of knowledge about how to do push-ups well and how to arrange daily push-up training.

Push-ups are used for strength training of pectoral muscles, triceps brachii and core, normal distance push-ups are used for training the thickness of pectoral muscles, wide distance push-ups are used for training the outside of pectoral muscles, narrow distance push-ups are used for training the inside of triceps brachii and pectoral muscles, upward inclined push-ups are used for training the lower side of pectoral muscles, and downward inclined push-ups are used for training the upper side of pectoral muscles.

1. Correct push-up action is the premise of the effect of push-up training and the guarantee of avoiding injury in push-up training.

Do push-ups hurt, too? Yes, unreasonable arm posture will affect the stressed parts, and unreasonable body posture will affect the waist. Do some push-ups. No problem. Doing too much will cause injuries to elbows, arms, waist and other parts.

2. Key points of push-ups

Push-ups with normal distance between hands, hands on both sides of chest, slightly wider than shoulders, hands facing forward; Chest out and abdomen in order to ensure that the shoulders, hips and ankles are on the same plane. The process of push-ups should be slow rather than fast.

1. In routine push-up training, fully stimulate the chest muscles during training, and then rest according to the recovery of the body. Specifically, three to five times a week, each time more than four groups, each group will reach exhaustion or near exhaustion.

2. The improvement of push-up training ability is a step-by-step process. Initial trainers can train once every other day under the condition of routine training. After their training ability is improved, they can train for two days and take a day off, or they can train for three days and take a day off.

3. After the push-up training ability is improved, for example, each group can do one or twenty push-ups, it is suggested to increase the training difficulty to increase the stimulation to the chest muscles; Increase the training difficulty of push-ups, such as weight-bearing push-ups and one-arm push-ups training.

It is not suitable for practicing every day, but every other day at most. If you just want to improve your physical fitness, you can practice every day, but we generally want to increase the muscle dimension through daily training and make ourselves look stronger. So Nana Ogawa said that there are three main reasons why it is not suitable for practicing every day:

Nana Ogawa will give you an example to understand. Look at a soldier's muscles, they are not full, and even some parts are missing. This kind of muscle is characterized by strong endurance and practicality, because their daily training content is hundreds of push-ups. Under this training intensity, it is difficult to increase the dimension of muscles, and muscles are more practical.

Every muscle has its own recovery time.

For example, large muscle groups such as chest, back and legs take 72 hours to recover. After full training, the large muscle group can recover 90% after 48 hours, and basically recover completely after 72 hours.

Small muscle groups, such as shoulders, two heads and three heads, need 48 hours to recover.

Some special endurance muscles, such as abdominal muscles and calves, take less than 48 hours to recover, and can be practiced basically every day.

How to see if the muscles are fully recovered? We can do some training movements with our bare hands. If we feel muscle pain or poor strength, we haven't recovered yet.

If you can't recover, it means that the training can't be played to the best, and the training effect will be greatly reduced. This also leads to the following third reason.

A very important basic concept of muscle gain is overload. It means to stimulate muscle growth with training that exceeds physical load.

Nana Ogawa wants to ask you a question: Which is better for muscle building, daily low-load training or weekly overload training? Yes, of course, it's better to be overloaded. It's actually quite understandable. We play with mobile phones for hours every day, and we haven't developed unicorn arms yet.

When the muscle is subjected to the mechanical tension load of exercise, the muscle fiber will be torn. At this time, we can help the muscle recover by resting and supplementing nutrition. After muscle repair is completed, it will be thicker than before. This process is called excessive recovery.

1. Push-ups should be trained every one or two days, keep the best condition on the training day, and stimulate the target muscle group with high intensity and multi-dimensions.

2. On the rest day, you can have two choices, either to have a full rest or to arrange training for other parts of your body, such as shoulders, back and legs, alternately, so as to maximize the use of training time and make muscles of all parts of your body develop in a balanced way, making your body more symmetrical and fit.

Push-ups are an excellent thrust exercise for our pectoralis major, biceps brachii and deltoid muscles, and can also enhance the strength of our core muscles.

Moreover, push-ups have no requirements for equipment and venues. As long as you think about it, you can do a few at any time and anywhere, which has the effect of exercising, so push-ups are the most practiced self-weight movements.

If your goal is to maintain muscle and thrust strength, then push-ups can be practiced every day, with 2-6 groups of push-ups close to exhaustion level each time, which is equivalent to physical activity.

If your goal is to increase the strength level of pectoralis major, triceps brachii and deltoid toes, then I don't recommend you to do push-ups every day.

But every push-up training should have a thorough exercise effect on pectoralis major. Pectoralis major belongs to a large muscle group, so it is necessary to arrange more than 20 groups of formal push-up training to achieve sufficient muscle enhancement effect. The number of push-ups in each group should be about 80%, and it is best to arrange variant push-ups to increase the difficulty.

When our muscles are loaded by the mechanical tension of exercise, muscle fibers will be torn. After that, by supplementing enough nutrition (protein) and enough rest time, the cross section of the repaired muscle fiber will be larger than before, that is, the muscle fiber will become stronger and stronger. This process is the process of excessive recovery and muscle gain.

According to the different muscle position, training intensity and rest quality, the general time for muscle excessive recovery is about 48-72 hours. For example, we want to exercise pectoralis major by push-ups, and the interval between two trainings is preferably more than 3 days.

If you train push-ups without adequate rest of pectoralis major, you will not only fail to achieve good exercise effect, but also accumulate muscle fatigue, which will easily lead to the decline of training quality and even muscle strain, which is not worth the candle.

It is reasonable to do push-ups twice a week, which can stimulate the muscles enough and give us enough recovery time.

At other times, you can exercise your leg and back muscles by squatting and pull-ups, or do aerobic exercise to stimulate your heart and lungs. Only by making the whole body muscles develop in a balanced way can it be scientific and healthy. If we only exercise push-ups, it is easy to cause bad posture, because the chest muscles are too strong and the back muscles are weak.

There are push-ups, and there are many changes.

Push-ups can exercise strong chest muscles.

Narrow distance push-ups exercise arm strength. Wide push-ups exercise pectoralis major. Push-ups have at least 10 exercises.

Chest expansion type

Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.

Shoulder-clamping type

The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.

Tieniu cultivated land type

Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.

Finger technique

The main support points are mainly ten fingers, and other actions are the same as above. With the increase of physical strength, the number of fingers touching the ground can be gradually reduced. This kind of exercise is mainly the exercise of finger strength, which enhances the grip strength, grip strength and resultant force of the hand and goes deep into the fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.

Carp lying lotus style

Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again.

This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.

Inverted type

Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.

Weight-bearing exercise

The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.

One-handed or one-handed practice

The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step.

Bend your knees and push-ups

The first step is to lie face down on the ground, bend your forearm and keep balance with your elbows and toes. The neck, back and legs are straight and in a straight line. Then bend your right knee, but it doesn't touch the ground.

Step two, straighten your right leg and then bend your left knee. In this way, the legs bend in turn at a normal pace.

Description: This action is similar to ordinary push-ups in that the back should be straight.

Pedal push-ups

Put your hands on the pedal, stretch your shoulders, land on your toes, separate your feet and keep your body in a straight line. Bend your elbow so that your chest is close to the pedal until your shoulders are in line with your elbow. Return to the initial posture and repeat 8- 10 times. If it is too difficult, you can change to a higher pedal. )

Matters needing attention

Pay attention to keep the rhythm of breathing. Generally speaking, there are two ways to breathe: one is to inhale every time you lie prone (only with your nose) and exhale when you support (you can use your nose and mouth). The other is to inhale and exhale once, two or three times. Based on the fact that you don't feel difficulty breathing. Please note that only one method can be used at a time.

Whether push-ups are suitable for daily practice depends on your ultimate training purpose.

If you just increase your physical fitness, you can practice every day.

If it is muscle gain, rest after training, so that the target muscle pectoralis major will have enough rest time, which is conducive to muscle growth.