In the next few days, the editor will start to introduce the detailed movements and analysis of the ten push-ups. I hope it will be helpful to everyone.
Prisoner Fitness - The True Power Book (Chapter 5, Part 3) Push-ups 1 and 2
Prisoner Fitness - The True Book of Power (Chapter 5, Part 4) Push-ups 3 and 4
Fifth style standard push-up
Action
Kneel on the floor with your hands on the ground, Push your legs straight back. Place your legs and feet together, hands shoulder-width apart and directly under your upper chest. Keep your arms straight and your hips in line with your spine. This is the starting position of the movement (Figure 9). Next, bend your elbows until your chest is just a punch away from the ground. During a push-up competition in prison, the counter would make a fist with the side of the pinky finger close to the ground, so that he only had to count the number of times the contestant's chest touched his or her thumb. If you are exercising alone and want to control the range of motion and keep your body at the correct distance from the ground, you can place a baseball or tennis ball directly under your chest (Figure 10). As you perform the movement, pause once your chest hits the ball, and then return to the starting position.
Analysis
This is the "classic" push-up. The one most people learn in gym class This is it. When it comes to push-ups, this is what comes to mind. Standard push-ups are an excellent upper body exercise that can exercise our arm, chest and upper body muscles, and the effect is obvious. Push-ups are not the most difficult. They are only ranked fifth among the ten exercises.
Training goals
·Elementary standard: 1 set, 5 times.
·Intermediate standard: 2 groups, 10 reps each
·Upgrade standard: 2 groups, 20 reps each
Slow and steady< /p>
You may find it puzzling that many guys who look very strong cannot complete standard push-ups correctly. If you are the same, then find a basketball and do half push-ups if you can already do it well! Type 4 - When the ball is placed under the hips, you can repeat this action 25 times. Then you can move the ball forward a few centimeters each time and continue practicing while the number remains the same. Next -61 When you can touch the ball, try doing standard push-ups