Prisoner Fitness - The True Book of Power (Chapter 5, Part 6)

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

Prisoner Fitness-The Book of Power of Zhenge (Chapter 5 and Part 3) Push-ups in the first and second styles

Prisoner Fitness-The Book of Power of Zhenge (Chapter 5 and Part 4) Push-ups in the third and fourth styles

Prisoner Fitness-The Book of Zhenge (Chapter 5 and Part 5) Push-ups in the fifth and sixth styles

The seventh style is heavy push-ups

The legs are together, legs, hips, and upper body are in a straight line. Straighten your arms, support the ground with both hands, and be directly under the upper chest. One hand firmly supports the body and the other hand is on the basketball. This is the starting position of the movement (Figure 13). After finding balance, try to make the weight of the body even Spread the ground on both hands. Although it is not easy to do this, you must persist. Next, bend your elbows and slowly lower your body until your chest touches the hand that is on the basketball (Figure 14). Pause for a moment and push yourself back to the starting position.

Analysis This is the first advanced push-up action, which can help fitness players adapt to the transition from two-hand push-ups to single-arm push-ups. You can also choose a fixed object (such as a brick) instead of basketball, but basketball is the best choice. Controlling the basketball can also exercise your rotator cuffs, which helps you complete more difficult movements. You can also choose football, but basketball is still the first choice because the basketball surface is rough and easier to grasp.

Training objectives

Basic standards: 1 Group, 5 times (each side)

Intermediate standard: 2 groups, 10 times (each side)

Advance standard: 2 groups, 20 times (each side)

Step and steady 　　　People who can complete narrow-range push-ups correctly can try this action with confidence. If you find it difficult at the beginning, it is because of your poor coordination, not enough strength. You can use fixed objects instead of rolling basketballs. Bricks are a good choice. After you can repeat this action 20 times on a brick, you can try to protrude two bricks. After you can repeat this action 20 times on three bricks, you can try to practice with basketball.

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