Instructions: Convenient to use, resistant to rust, and can be used for a long time. It is important to practice with a scientific approach to avoid unnecessary harm to the body.

Product function:Push-ups are a relatively easy to learn but difficult to master exercise. For those who are doing it for the first time, it's important to maintain the correct posture to achieve better exercise results. The purpose of this product is to correct the posture when doing push-ups, making your workout more effective.

【Practice Method】：
1. Chest Expansion. Place both palms as support points, extend both arms wide, as wide as the shoulders or wider, and maintain a straight line from the back, waist to the hips. Use the elbows to apply force and perform a bending arm movement. This exercise primarily targets the chest muscles, the biceps brachii in the upper arm, and the abdominal muscles.

Section Two: Shoulder-Brace Stance. The movement is the same as above, except that the hands are spaced closer together and are used as support points, with the knuckles facing forward. This type of exercise works on arm strength and can increase the strength and hardness of the wrist and fists. When practicing, it is important to note that the chosen support surface should start soft and then become harder, and the wrist should be tensed during support to prevent sprains.

Three, Iron Bull Tilling. Use your fists or palms as support points. Place your hands on the ground with your arms spread wide, as wide as your shoulders. Your toes should touch the ground, with your hands and feet parallel. Your head should be tilted slightly forward, and your front feet, hands, neck, and waist should all exert force simultaneously. At the same time, your waist should sink down, touching the ground. Then, your buttocks should rise, and your waist should sink again, pulling your body back, completing the entire movement. Repeat the movements of tilting forward and backward to complete the exercise. This exercise mainly targets the neck and strengthens the back muscles, wrist, and ankle strength.

Section Four: Finger Techniques. This technique primarily uses the ten fingers as support points, with the same movements as the previous two methods. As strength increases, the fingers that touch the ground can be gradually reduced. This method primarily trains finger strength, enhancing grip, grasping, and coordination of the hand, with power penetrating the tips of the fingers. It is important to note that if the finger strength is not sufficient to support the body, one can start by practicing with the fingers against a wall, supporting the body at an angle. Once finger strength gradually increases, one can gradually practice on a flat surface to prevent injury to the fingers.

  Five, the carp lying on the lotus posture. Lie on your side, with one fist or one palm on the ground (usually a fist), supporting the ground at an angle, with your feet crossed and supporting at an angle. For example, if your right fist is on the ground, your left arm is stretched upward, and both arms are in a cross shape, maintaining balance. The inner side of your left foot and the outer side of your right foot are on the ground to support. When you bend your arms to support, you should use your waist, and look back at the head and waist, just like a coiled carp, and then return to the original posture, and then repeatedly support.
This method primarily exercises the deltoids (commonly known as "the tiger muscles"), the biceps, the waist, and abdominal muscles. When practicing, if the strength is insufficient, you can start with a softer surface, and make sure to use enough strength in your arms.

   Sixth, inverted push-ups. Beginners can start by leaning against a wall and placing their feet on the wall, with their arms wide and bent, doing a press-down with bent arms. Later, they can perform push-ups without the wall, focusing on the strength of the neck and arms. Practice with attention to maintaining balance.

   7. Weighted Exercise. The movements are the same as the Chest Expansion and Shoulder Clamping exercises, except that a weight is placed on the back, such as dumbbell plates. After the arm strength is enhanced and the body movements are coordinated, the weight of the weight can be increased in turn.

   8. Single palm or fist practice. The movement is the same as the chest expansion and shoulder clamping, but the single palm or fist is on the ground, and the hands alternate to support the ground when doing the movement. This method mainly practices the strength of one arm. If the arm strength is not enough, you can start by practicing on an incline, and as the strength increases, gradually raise the support point of the foot, and finally, you can support with a single palm or fist, or even a finger, and the body is inverted. Practice should be progressive.
Emphasize that when practicing, attention should be paid to body balance, and the movements of all parts must be coordinated, so that the muscle load is even, and the exercise effect will be better. 

First, place the push-up supports on both sides of your hands, with the distance between the two supports equal to the distance between your shoulders. Place the supports on a flat surface, and press down on each one with both hands. 

1. The combination of fast and slow method: practice by doing a few fast repetitions, followed by a few slow repetitions or alternating between fast and slow. 

3. Fixed-time practice: After completing a certain number of exercises, calculate the time taken. 

5. Comprehensive Practice Method: This method involves practicing with various postures and techniques, also known as the game method.

【注意事项】： 

   1. Exercise should be progressive, starting from the easy, gradually increasing in difficulty, quantity, and intensity.  

   2. Choose an appropriate exercise method according to your physical condition and control the exercise load. 

   4. The elderly should not use finger-pointing, clapping, or weight-bearing exercises. People with heart disease or hypertension should not use this method.