Among the fitness exercises, push-up is a simple and easy-to-practice movement, and it is also an effective movement. Of course, if a person insists on training push-up, there will be many benefits, but if you want to have these benefits, you must do it correctly is very important. So, what is the most standard and correct way to do prone and push up? Let’s learn about the prone push-up.
How 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 a flat bench and hook onto the bench to keep your body stable as the initial step of this movement. 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 lower your upper torso to the starting position. Repeat this set of actions.
How much is the appropriate amount of prone and push-ups?
When doing this action, we can hold on for about 1 minute for each set of actions, and complete 3 to 5 sets each time. Because the difficulty of this movement is not very high, it is not very difficult to persist. Then we can choose to persist for 1 minute each time, so that the exercise effect is better. In addition, if you only do one set, the exercise effect is very limited, so we can do multiple sets at a time.
Things to note when doing prone push-ups
The prone push-up actually requires a lot of physical fitness. If you are healthy and have no problems with your waist, then it is very suitable to do push-ups. If you have problems with your lumbar spine, psoas muscles, or spine, or if your sciatic nerve is not normal, you are not suitable for doing push-ups. If you do it reluctantly, there will be problems. The area will be very painful, and the condition may get worse. However, if you simply hold your chest and hunch back, and it is not painful or itchy at ordinary times, doing prone and push-ups can help correct it.