When we are exercising, it is very important to choose the right exercise, because only the right exercise can make people have a better exercise effect. Prone pushup is a simple and effective action, but whether it is prone pushup or other exercises, there are some particulars. What are the essentials of the prone upright action?
prone to stand up action essentials
Lie on the yoga mat, with both hands and feet open and relaxed. At the beginning of the action, we lifted our hands up, and slowly allowed our back and chest to leave the ground until our waist was also off the ground, and only the abdomen touched the ground. Our legs are also lifted up and not in contact with the ground. After holding the movement for 30 seconds, we relax and then restart the movement.
how much is appropriate to do prone
When doing this action, we can last for about 1 minute per set of actions, and complete 3~5 sets each time. Because the degree of difficulty of this exercise is not very large, it is not very difficult in the process of persistence, so we can choose to persist for 1 minute each time, so that the effect of exercise 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.
What do you need to pay attention to when you lie on your stomach
1. You must be slow when doing this movement. If you come up quickly, it is very likely that the lumbar muscles will be strained or even injured.
2. The cushion on the thigh of the Roman chair is adjustable. Remember not to let the cushion touch your knees, otherwise the knees will be very uncomfortable (you must remember the lesson of blood).
3. If you plan to do a weight-bearing supine stand-up, then hang your hands, two hands and a barbell or a dumbbell each. But don’t put the barbell behind your head, because the weight is heavy and it is easy to get injured.
4. Don’t lift too high when you lift up, so as not to stretch your spine excessively.