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Before we practice another sport, we must first have some understanding of the sport, especially novices should understand the correct way of this sport, of course, doing so can ensure that they are not injured during the exercise. Prone pushup is something we often touch in our lives, so we must know the correct method of prone pushup, so as to have a good exercise effect.
prone to stand up, the correct way
1. Lie on your stomach on a flat chair, keeping your abdomen on top of the flat stool and parallel to it. Keep the upper part of the chest and the head hanging above the edge of the flat stool.
2. Put your feet under the flat chair and hook the flat stool to keep your body stable, as the initial part of the action. Place your hands on both sides of your head, and put your fingers in contact with your ears.
3. Bend the elbow joints of both arms and spread the elbow joints outward, and lift the upper torso of the body upwards, about 8-12 inches away from the surface of the flat stool.
4. Slowly and carefully move the upper torso of the body down to the initial position. Repeat the set of actions.
The benefits of lying prone
1. Build muscles
Prone push-up will definitely exercise muscles, although its strength may not be very large, but it has a certain stimulating effect on the back muscles, shoulder muscles, and waist muscles. Although it cannot make the muscles stronger, but It can increase their flexibility and tolerance, which is conducive to further high-intensity training, and this action is also very simple to do. You don’t need to go to the gym and do it yourself at home. If you have time, it is especially beneficial to do more. of.
2. Spine health care
There is another advantage of lying prone, that is, it has a certain health effect on the spine. Of course, if there is a problem with the spine, it is best not to do prone pushups, because it has a certain stretching effect on the spine. If done regularly, it will help improve blood circulation throughout the body and relieve back pain. Just be careful not to Move too fast to avoid muscle strain. If you want to recover your body, you can do a prone push up, but don’t do too much at once. If you feel unwell, it’s best to stop immediately.
3. Improve body shape
Prone push up can also improve the body. Although this is a long-term process, it is not very good to do it occasionally. However, if it is done for a long time, it will improve the small body problems such as hunchback and round shoulders. The good effect also helps to stretch the shoulder ligaments, making the whole person look more energetic and upright, and the temperament will become better without knowing it.