What are the correct ways to use the push-up board？
The push-up board can not only increase the challenge of push-ups and thus improve the fitness effect and efficiency. Using the push-up frame can also increase the range of motion and flexibility of the joints and reduce the injury of the wrist joint. In this article, we will describe the use of the DF-58 multifunctional push-up board.
Chest training
Place the grip bars on the red area of the push-up board to focus on training the pectoralis major with the elbows open to the sides during the movement.
Back training
Place the stands on the green area of the push-up board to focus on training the back muscles Clamp the middle of the back as the body falls.
Arm training
Place the bracket on the blue area of the push-up board, focusing on training the arm muscles. During the movement, the upper arm is sandwiched with the body and the elbow is facing back. In addition to the push-up, buckle the elastic rope at both ends of the push-up board and use the elastic rope for upper body training.
Rope bicep curl
This action trains the biceps brachii with both hands holding the elastic rope arm and curling up to keep the body stable.
Raising ropes laterally
This action mainly trains the shoulder muscles. Use the shoulders to raise the arms to the sides. Do not shrug your shoulders during the action, and keep the arms straight.
This model push up board can also be matched with pilates bar. Before starting doing exercises with the device, please read the manual carefully. In order to get better workout effect, it’s important to breathe correctly while you are doing push ups.
Synchronized breathing
Take one breath for each movement, and the breath is done during the movement.
1. Muscles breathe in when they contract hard and breathe out when they stretch back.
Inhale quickly when the muscle contracts and exhale slowly when the muscle stretches. This breathing method is the opposite of the previous one, inhaling quickly and vigorously, and exhaling slowly and deeply. Generally used when the load is light and eccentric contraction exercises.
2. Muscles exhale when they contract hard, and inhale when they stretch back.
Hold your breath for a moment and exhale quickly when the muscle contracts, and inhale slowly when the muscle stretches.
