Prisoner Fitness - The True Book of Power (Chapter 5, Part 3)

In the next few days, the editor will start introducing the detailed movements and analysis of the ten push-ups. I hope it will be helpful to everyone.

　　First style wall push-ups

　　Stand facing the wall, feet together, arms straight, shoulder-width, shoulder-width, hands flat on the wall, palms and chest heights. This is the starting position of the action (Figure 1). Bend the elbows until the forehead touches the wall. This is the end position of the action (Figure 2). Then push yourself back to the starting position and repeat it in this way.

Analysis 　　There are ten push-up movements, and wall push-ups are just the first. Since it is the first position, it is the easiest. Yes, there is no doubt that ordinary people can do it. Wall push-ups are also the first exercise with therapeutic effects. If a person who has just been injured, has undergone surgery or is in the recovery period, he or she wants to speed up his recovery and have a strong body as soon as possible, he or she can choose this exercise. Elbows, wrists, shoulders (especially weak rotator cuffs) are prone to chronic or acute injuries. This exercise can gently stimulate these parts and improve blood circulation. Beginners who are not familiar with bare hands should start training with gentle movements, then gradually improve their exercise skills, and gradually enhance their exercise ability. I suggest starting with this exercise.

　　Training objectives

　　　Junior standard: 1 Group, 10 times

　　　　　　　　　　　Intermediate standard: 2 groups, 25 times each

　　　　　　　　　　Advance standard: 3 groups, 50 times each

　　　　Step and steady

　　As long as you have no disability, no serious injuries or diseases, most people should be able to complete this action. If you happen to be in the recovery period of injury or surgery, then this action is a good "test" that will allow you to understand your body's weaknesses during the recovery period.

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