Standard type
We bend down to the ground or carpet, supporting ourselves with the soles of our feet and palms first, keeping our body straight, our arms slightly wider than our shoulders. Then bend and extend our elbows, using the powerful movements of our arms to push our bodies up and down.
Note that your arms and legs should always be on the same plane during movement and your back should not be arched.
Female version
Women are weaker, so when doing push-ups, you can lean against a wall to practice. Slowly lower yourself down, trying to lean on a table or chair, waiting until your body has more strength to gradually increase. Then, consider doing standard push-ups.
Senior version
The elderly can do wall push-ups as long as the standard movement can still achieve the training effect, each exercise can be held for 15-30 minutes. Some people with poor physical fitness can shorten the exercise time appropriately.
When doing push-ups, you can exercise your triceps, abdominal muscles, back muscles, pectoralis major and other muscle groups, which is very helpful in improving the strength of your upper limbs.
Regular push-ups can help the body become more balanced and straight, which can improve the stability of the shoulder joint.
Source: https://laodong.vn/suc-khoe/3-cach-chong-day-giup-keo-dai-tuoi-tho-dot-mo-phu-hop-voi-tung-doi-tuong-1359301.ldo
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