Prisoner Fitness - The True Book of Power (Chapter 5 Part 1)

Prisoner Fitness - The Book of Power of Zhen Ge has been introduced to this book in the next few days. The editor will bring you Prisoner Fitness - The Book of Zhen Ge's Power of Zhen Ge's Chapter 5

Chapter 5 Armor-like pectoral muscles and steel-like triceps

Pushups

Pushups are the best upper body exercises. It can not only enhance our body strength, create strong muscles, form strong muscle cavity, but also allow the upper body's push muscles to work in harmony with the abdomen, lower back and lower body. Other exercises in the world do not play all these roles. Bench press is touted as the top upper body exercises, but it is actually wrong. Because bench presses not only artificially isolated the upper body, but also (even if it is short) Injuring the rotator cuffs can also have adverse effects on the elbow and wrist joints. Pushups not only protect these joints, but also develop useful strengths—power that is truly useful in the real world (not just in the gym). That’s why pushups are the top choices for muscle training in the world and military training camps—it has been like this since the first fighter in history began strength training. However, bench presses have become the darling of the masses, and pushups have become many endurance exercises, which is a shame for us. In fact, if you know how to practice pushups step by step, you can have surprising upper body strength—enough to rival any bodybuilder or weightlifter, or even win. Your double Thank you for your shoulders! This chapter will tell you all the knowledge related to push-ups, which is enough to make you the ultimate master of this skill.

The benefits of push-ups

The degree to which different forms of push-ups can work muscles differently, but all variations of push-ups can strengthen strength and fight muscles. Push-ups, especially pectoralis major, deltoid anterior and pectoralis minor, thus maximizing the thrust muscles on your torso. In addition, push-ups can also exercise the three heads of the triceps (the main muscle of the upper arm). Push-ups can not only exercise these important muscles through the ideal range of movement, but also make the muscles in other parts very statically exercise - during the movement, some muscles have to stay still Contract to keep your body stable. Muscles that are statically exercised include latissimus dorsi, all the deep muscles in the chest, spinal muscles, abs, lumbar and hip muscles, gluteal muscles, quadriceps, tibial anterior muscles, and even your feet and toes will benefit. Practicing push-ups step by step in the right way can also exercise joints and tendons, strengthen the overall strength of the body, and improve health. The tiny but crucial deep muscles and tissues that support fingers, wrists, forearms and elbows will also become stronger and stronger during the practice of push-ups. In addition, the probability of carpal tunnel syndrome, tennis elbows, golf elbows and common pain will also be greatly reduced. Some variations of push-ups (such as heavy push-ups, see Section 52 153 Page) It is necessary to use unstable support, which can make the rotator cuff, which is extremely susceptible to injury and will cause endless pain to many strength trainers, become "unscared". Pushup training can also promote blood circulation, thereby clearing up waste accumulated in joints, eliminating joint adhesions, and repairing paralyzing tissue. If weight trainers add step-by-step push-up training to the schedule, some important joints will be less susceptible to injury (relative to those who only practice lifting weights).

Speed

Many guys recommend that you do push-ups be faster, or even faster, the better. Some people even like to do "shock" push-ups, but in fact this is just a fancy modern name for the old "high-five" push-ups - use explosive force to push up the body, and the height of the push-up should be enough to hit the air Palm once, twice, or even three times. It does have some benefits to do push-ups quickly. Quick movements stimulate and exercise the nervous system through a mechanism called "stretch reflex". Many push-up competitions have time limits. The faster the player does, the more likely he is to win. In addition, you can also understand how quickly you can move your muscles. So, if your push-up level has exceeded the human level and your joints and muscles have certain conditions, you should do some faster push-ups occasionally. However, no matter how high your level is, you should gradually increase your speed in stages so that your body can adapt. Change your patterns every few weeks to do several sets of quick exercises, which is good for your exercise ability. Despite this, the most important push-up exercises should still be done slowly. Reduce to the lowest point in seconds, hold on for 1 second, and then use 2 more Return to the highest point in seconds, and then lower your body immediately.

　　Why should you do push-ups at this speed? There are two reasons:

　　First, smooth movements can cultivate a higher level of pure strength. When you do explosive exercises, some parts of this movement inevitably rely on inertia. Inertia plays a role means that your muscles are not working. In this way, when you practice a certain movement quickly, you are actually cheating. We always see someone "bounce" from the lowest point when doing push-ups because their muscles Lack of pure power to move the body.

　　Secondly, human joints are more adapted to routine exercise than explosive movements. If you are doing regular exercises, you are unlikely to suffer chronic or acute injuries. Quick movements are safe for you only after your joints have adapted to normal, smooth movements. If you like, explosive movements can be used as a supplement to your training, but they should not be the main training method. People who only do explosive movements will have joint pain and crackling sooner or later.