八种不同俯卧撑的正确做法

关于用俯卧撑来锻炼身体，有的人说只有一种，有的人说只能锻炼到胸肌等等。事实上用俯卧撑基本上可以锻炼到全身的肌肉，并且俯卧撑有多种不同的做法，当然锻炼的难度、效果也不同。今天本文要分享的是八种不同俯卧撑的正确做法，这八种俯卧撑很适合没有时间去健身房锻炼的朋友，只需要练习者按照下文图片中的示范去锻炼即可。一起来看看这八种不同的俯卧撑：

方法/步骤

1、一般俯卧撑

这种俯卧撑是大家最常用的俯卧撑，采用双手略宽于肩，双脚并拢，挺胸收紧腰腹部，然后屈肘让重心下降至胸部快贴近地面1厘米的位置，稍停，再集中胸大肌的力量快速推起。这种一般俯卧撑是大家最常用的，主要锻炼胸大肌。

2、窄距俯卧撑

这种窄距俯卧撑是在“一般俯卧撑”的基础上，将双手间的间距与肩同宽或者窄与肩，其它姿势与“一般俯卧撑”相同。窄距俯卧撑主要锻炼胸大肌的中缝和手臂肱三头肌。

3、宽距俯卧撑

这种宽距俯卧撑是在“一般俯卧撑”的基础上，将双手间的间距远远宽与肩，其它姿势与“一般俯卧撑”相同。宽距俯卧撑主要锻炼胸大肌的外侧和肩膀。

4、左右起伏俯卧撑

这种左右起伏俯卧撑是在“一般俯卧撑”的基础上，用胸大肌的力量控制身体的重心，让身体左右起伏。做这种俯卧撑的时候可以先让身体重心先从左侧到右侧，然后再从右侧到左侧。这种俯卧撑对对胸肌的刺激效果很好，特比是对胸大肌的外侧刺激效果最好。当然做这种俯卧撑的要求练习者有一定的控制力。

5、左右交替抬肘俯卧撑

同样是在”一般俯卧撑“的基础上，在做完俯卧撑后进行左右抬肘，主要是锻炼练习者的胸肌、三角肌、背阔肌、腹肌等，同时还锻炼练习者的协调性。

6、匍匐提膝俯卧撑

这种俯卧撑要求练习者一只手向前移动，然后再做俯卧撑，同时一只脚抬起向前提膝，尽量靠近同侧手臂的肘关节。主要锻炼胸肌、腹肌等。

7、扑跳俯卧撑

这种俯卧撑是要求在做”一般俯卧撑“的基础上，利用手臂肌肉、胸部肌肉、腰腹部肌肉等的力量，同时发力让身体瞬间腾空，然后再回到起始位置。这种俯卧撑主要锻炼胸肌、腹肌、手臂等的爆发力，对练习者的要求比较高。

8、左右移动俯卧撑

这种俯卧撑是要求练习者在做完一个”一般俯卧撑“后，双手伸直并拢，然后向身体的另外一侧移动，再做一个”一般俯卧撑“，照此，左右移动做俯卧撑。这种俯卧撑主要锻炼胸大肌，其次也锻炼到腹肌、肩等部位的肌肉。

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如果你没有时间到健身房去锻炼，那么建议你用以上８种俯卧撑在家锻炼就可以。对于做以上八种俯卧撑也没有太多的要求，只需要你每天坚持，并进步一点点就可以。

On the use of push up exercise, some people say that there is only one, some people say that only exercise to the muscle. In fact with push ups basically can exercise to the body muscles, and push

ups have many different practices, of course, the difficulty of the work, the effect is also different. This article to share today is eight correct practice push ups, eight push ups is not suitable for the time to go to the gym's friend, just need to practice in accordance with the pictures below the demonstration to exercise. Have a look of the eight kinds of push ups:

Methods / procedures

1, push ups

This push ups is one of the most common push ups, use both hands slightly wider than the shoulder, chest and feet together, tighten the waist and abdomen, and then let the center of gravity of elbow down to the chest quickly close to the ground 1 cm position, pause, and then concentrated pectoralis major muscle strength quickly push up. This general push ups is one of the most commonly used, http://www.3dtvbcn.com/ the main exercise pectoralis major.

2 push ups, and narrow spacing

This narrow range of push ups is based on "general push ups", the spacing between the hands and shoulder width or narrow shoulder, other postures and "push" the same. Narrow pitch push ups exercise pectoralis major raphe and arm triceps.

3, the wide spacing of push ups

This range of push ups is based on "general push ups", the spacing between the hands far wide shoulder, other postures and "push" the same. Lateral and shoulder width distance push ups exercise pectoralis major.

4, about the ups and downs UPS

The left and right and push ups is based on "general push ups", using the pectoralis major powers to control the center of gravity of the body, let the body around the ups and downs. When the push ups can let the body http://www.mgjiyin290mg.com/ center of gravity to the right from the left, and then from the right to the left. The stimulating effect of this kind of push ups on the chest is very good, especially outside of the pectoralis major muscle stimulation effect is best. Of course, to do this kind of push ups require practitioners have some control.

5, around the turn of elbow out push ups

Also in the "push ups" basis, in doing push ups after the left elbow out, is training practitioners, deltoid pectoral muscle, latissimus dorsi muscle, abdominal muscle, coordination and exercise practitioners.

6 push ups, creeping to the knee

Asked the practitioners hand moves the push ups, and then to do push ups, and a leg lift on lift knee, elbow as close as possible to the ipsilateral arm. The main exercise chest muscle, abdominal muscle.

7, jump push ups

This is in general do push ups "push ups" basis, using arm muscles, chest muscles, waist and abdomen muscle strength, http://www.007gqsxsb.com/ while power make the body instantly vacated, and then return to the starting position. This push ups exercise chest muscle, abdominal muscle, the main arm explosive force, high requirements for practitioners.

8 push ups, move around

This push ups is required of practitioners in the finish a "push ups", both hands unbend and approach, and then to the other side of the body moves, then do a "push ups", according to this, move around doing push ups. This push ups exercise pectoralis major, also exercise abdominal, shoulder muscles.

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If you don't have time to go to the gym, it is recommended that you use more than 8 push ups exercise at home can. http://www.makaxiaoguo.com/ There are not too many requests for more than eight push ups, you only need a little bit of progress every day, and you can.