Strength push-ups, shaping the perfect muscles 10-minute programme
Starting position identical to standard push-ups, while seated in the ground but in the right hand, left hand in one on the support of about 20 cm high. Slowly down the body until the left shoulder near the left hand, and then use the explosive force of brace up, so that both hands have a short jump. Vacate the moment the body slightly to the left in both hands, falls to the ground on the left hand, right hand falls on the supporting structure.
1 push-ups, composite groups (horizontal, oblique, oblique)
Exercise muscles: chest muscles, deltoid muscle of shoulder and upper back muscles, triceps muscle. Training method: 3 sets of continuous, group pauses only transformation pose.
Push-ups – a, standard two-handed pole with the shoulder width, legs and back straight, close the feet, arms straight, elbow locked. Eyes look ahead, not to watch, thoracic almost dropped the body to hit the ground, keeping back straight, and controlled press body recovery start position. Pay attention to the rhythm.
B, superior oblique push-up – the hands supporting on the bench in 50–70 cm high. Body fell to the chest and hands parallel, and then force propped up. Lower part of this exercise is mainly practiced pecs. In addition to the bench or fitness on the ball in hand braces do so more difficult because more muscle will take part in actions to maintain a balance, including waist and abdominal muscle.
C, inferior oblique push-ups-two foot supports on the bench, placed his hand on the ground. Dropped the body to the chest press after almost touching. This training method is mainly used for chest and shoulder muscles in the upper front part. Fitness ball can also be used in place of increased body muscle involvement.
2, strength push-ups
Exercise muscle chest muscles, shoulder muscles, upper back muscles, triceps muscle.
Starting position identical to standard push-ups, while seated in the ground but in the right hand, left hand in one on the support of about 20 cm high. Slowly down the body until the left shoulder near the left hand, and then use the explosive force of brace up, so that both hands have a short jump. Vacate the moment the body slightly to the left in both hands, falls to the ground on the left hand, right hand falls on the supporting structure.
3, push-ups rotation
Exercise muscles: deltoid muscle bundle after the shoulder and waist muscles and lower back muscle.
Start action and identical to standard push-ups. Lifting body, identity right after the arms swing, on the right arm, while above the eyes with the right arm movements to the right, recovering the starting position after a short pause, for doing the opposite side.
4, triceps muscle push-ups
Exercise muscles: triceps muscle.
Standard push-ups and practices the same, but the hands are put together to support and have a little spin, make the thumb and forefinger form a triangle. This changes the brachial triceps weight-bearing.
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