Do push-ups and sit-ups tips

I am now 14 years old, if the fight every effort to do the kind of beyond the standard speed super slow and can do up to 50. Within half an hour later finished his arms a little bit of effort will not.

And then there's super-fast, it is also standard, to do to 30.

Is estimated that 1-2 seconds a bar.

I want to, like Bruce Lee, with a live muscle, has a very strong fighting capability.

Therefore, we recommend to me, I am and what to do pushups? Fast or slow?

When weight-bearing? What I do not need pretty nice muscles, I want to be super-explosive, and extremely powerful endurance as well as the large effort, in short, is not with the fitness, muscular men, I would also like to meet to carry out what Sanda fighting for.

Thank you, and in addition, sit-ups.

If I were doing best, doing the speed is not fast,

up to 20.

I do when the legs are flat, and Shuang Zhang on the back of the head, so that correct?

Better. In this way, and trouble you taught me, I do sets of push-ups every day and sit-ups, how much each one, fast or slow.

Thank you.

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I'll give you highlight a number of dives is very simple, good results of the campaign chest: 1) push-up belongs to dynamic exercises, the following describes a static nature of push-ups. Do push-ups, when the body fell to the chest will have to touch the ground, the pectoralis major extreme tension and maintain the stationary position 8 to 10 seconds or a little longer, then relax.

(2), stand facing the wall, his arms held before the flat, touch his fingers touch the wall without the degree. Body straight, upper body forward, two palm Fu wall, fingertips upward. Elbow, upper arm and forearm into a 90-degree angle, upper body force near the wall, his arms to maintain elbow flexion posture shore itself, not to the body wall, pectoralis major extreme tension and maintain the stationary position 8 to 10 seconds or longer time, then relax.

Abdominal muscles: (1) supine, the fixed ankle, upper body sit-up, the angle between the upper and lower limbs is greater than 90 degrees, the rectus abdominis is extremely taut and maintain the stationary position 8 to 10 seconds or a little longer, and then放松.

(2) supine, leg and upper body at the same time tilt into a "V"-shaped, transverse rectus abdominis extreme tension and maintain the stationary position 8 to 10 seconds or a little longer, and then relax! ! !

Choose sit-ups exercise, we must pay attention to safety, otherwise easily lead to spinal cord injuries.

Movement should pay attention to: straight legs can not be stretched too, preferably a little bent, so that can effectively protect the spine. Also pay attention to the placing of hands, some people like Bao Zhaotou, which is non-standard, because the power of hand easily transferred to the cervical spine, which leads to cervical spine injuries. The right thing to do is hands on the ears. In addition, during exercise, the correct breathing methods should be exhaled when you get up, lie down and when you inhale.

In addition, in order to achieve the best exercise results, each is best to do 20 to 30, rest 1 minute, then start another group. Each training group of 4 to 6 is appropriate. In order for abdominal muscles recover from fatigue in general practice once every other day. Speed and frequency can be flexibly according to their own strength.

the best of its ability to do it. Done each time the limits of their bodies, the next will be increased. Your posture is correct.