Russian-style stand-up training method teaching you how to learn Russian-style stand-up

Many people know that Russian-style stand-up is a very famous action, and it is also a very difficult action. However, as long as you persist and work hard, you can learn Russian-style stand-up. I believe many people don’t know the Russian-style stand-up training method. So, what is the Russian-style stand-up training method? Let’s take a look together.

Russian-style stand-up training method

　First stage:

　　Strength training, because this amazing push-up requires strong muscle strength to support it. You must first do a good job of muscle strength. This alone requires a long process. The muscle groups on the shoulders, waist and abdomen are particularly important. In strength training, in strength training Pay attention to the way to do push-ups during practice. Unlike normal push-ups, put the position of your hands back and move the center of gravity forward when doing push-ups. The legs can be placed on the wall, on a stool, and try to rush forward as much as possible. If you persist in training for a longer period of time, you will feel that you don’t need to borrow the strength of the stool and the wall.

The second stage:

The group body is stable and the body is maintained at 5-10S per group, so that the total load time reaches 60S. The ultimate goal is that 1 group can maintain 60S, and then proceed to the next stage.

The third stage:

The Russian-style stand-up, 4 sets * 30 seconds, or hip abduction in standing posture (standing) Hip Abduction) 4 sets *20-30 times.

The fourth stage:

　　Split legs Russian push-ups, Russian push-ups can last for 12-15 seconds, add 1) AdvanceTuckPlanchePushUp (that is, keep the AdvanceTuckPlanche in the posture to do push-ups) training, weight-bearing plank support (the weight is equivalent to the weight of your body, you can sit on your waist alone and keep it stable) 20S group *4-6, you can practice Russian push-ups with legs split as you follow this.

　　Last stage:

　　　Russian push-ups with legs split, push-ups. When you get here, you should congratulate you first.

　　Precautions for Russian push-up training

　　1. Because this kind of push-up is extremely difficult, you must proceed step by step, from easy to difficult, from few to more, from light to heavy.

2. This kind of push-up is not something that ordinary people can do, so you should control the exercise load according to your physical condition and do not force it to try.

3. Be prepared and relaxed to prevent injuries and muscle stiffness.

4. Minors and the elderly are not allowed to practice, and those with no certain physical fitness are prohibited. People with heart disease and hypertension are prohibited.

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