There are at least eight ways to practice push-ups. First, the chest expansion type. The palms of your hands are used as support points, and your arms are open, shoulder-width or wider. Your back, waist and hips are in a straight line, and your elbows are forced, so you can bend your arms. This method mainly exercises the pectoral muscles, triceps brachii of the upper arm and abdominal muscles. Second, the shoulder clip type. The action is the same as above, except that the distance between the hands is narrow, and the fists are used as the support point, and the fist eyes are forward. This way exercises the arm strength, and can increase the strength of the wrist and the hardness of the 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. Third, the iron cow cultivated land type. Use your fist or palm as a support point. Hands on the ground, arms open, shoulder width. Toes on the ground, hands and feet parallel. The head is tilted to the front, and the forefoot, hands, neck and waist are forced together, while the waist collapses and sticks to the ground. Then the hips are upturned, the waist is collapsed again, and the body is pulled back, and the whole action is completed. The action of slanting forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the strength of the back muscles, wrists and ankles. Fourth, the finger technique. It is mainly supported by ten fingers, and other movements are the same as the first two ways. As the strength increases, the fingers that touch the ground can decrease in turn. This method mainly practices finger strength, enhances hand grip strength, grasping strength and resultant force, and penetrates fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can practice with your fingers against the wall first and lean your body. After the finger strength is gradually increased, gradually put it on the level ground to practice to prevent finger injury. Five, carp lying lotus style. Lie on your side, land with one fist or one palm (usually with one fist), brace the ground and cross your feet. For example, hold your right fist on the ground, stretch your left arm upward, and cross your arms to control your balance. Support the inside of left foot and the outside of right foot on the ground. When you bend your arms and hold down, your waist is forced, and your head and waist lean back, like a carp lying on a plate, and then you return to the original form and hold down again and again. This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm, waist and abdomen. When practicing, if the strength is not enough, you can choose a soft ground first, and the strength of your arms should be sufficient. Sixth, upside down. Beginners can stand on the wall upside down, with their feet on the wall, their hands shoulder width apart, their arms bent, and press down with their arms bent. Later, the feet can leave the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing. Seven, weight-bearing exercises. The action is the same as that of chest-expanding and shoulder-clamping, 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 the heavy objects can be increased in turn. Eight, single palm or single fist practice. The action is the same as chest-expanding and shoulder-clamping, but one hand or one fist touches the ground, and both hands support the ground alternately when doing the action. This method mainly exercises one-arm strength. If the arm strength is not enough, you can practice on the slope at first, gradually raise the support point of your foot with the increase of strength, and finally you can stand on your head with one palm, one fist or even one finger. Practice step by step. It is emphasized that attention should be paid to the balance of the body during practice, and the movements of all parts must be coordinated, so that the weight of the muscles will be uniform and the exercise effect will be better. Push-ups have a good exercise effect on the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects. First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground. As long as the hands and shoulders are not equal in width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance is more focused on exercising arm strength and shoulder muscle strength; The method slightly narrower than the shoulder distance focuses on exercising chest muscles and back muscles. Second, changes in manipulation and footwork: manipulation can be divided into three forms: full palm support, fist support and finger support, and from the direction, it can be divided into three postures: fingertip forward, inward and outward. Full palm support means supporting the ground with full palm; Boxing support is to support the ground in the form of clenched fists; Finger support is the method of supporting the ground with the first joint of the finger. Finger support requires great strength and the highest difficulty. Foot method can be divided into two forms: two feet together and open, and can also be supported by instep or arch respectively. Third, the posture change of the body tilt: high-profile push-ups, when doing exercises, the body of the practitioner is low feet and high hands, and the hands and feet are not on the same horizontal plane. This posture is suitable for beginners and people with little strength. Middle pose push-ups, the feet and hands of the exerciser are on the same horizontal plane, which is suitable for the general exercise crowd. Low-profile push-ups, in practice, the body of the practitioner is feet high and hands low, and the feet can be placed on a low stool and on the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder. Fourth, the change of exercise frequency: you can combine fast and slow, and do it several times quickly and then slowly in practice; You can also count regularly and calculate the number of exercises in a unit time; You can also simply count, and practitioners do push-ups continuously until they are exhausted. The change of frequency can better stimulate muscle growth. If you cross them, you will not feel tired during exercise. Practice push-ups step by step, from easy to difficult; Before doing it, fully massage, shake and stretch the upper limbs to prevent muscle stiffness; In practice, we should explore the suitable push-up form and control the exercise load reasonably.