Today I will bring you the last two of the ten push-ups. Later, I will bring you a push-up upgrade list and related actions. 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 Power Book (Chapter 5, Part 4) Push-ups 3 and 4

Prisoner Fitness - The True Power Book (Chapter 5, Part 5) Push-ups 5 and 6

Prisoner Fitness - The True Book of Power (Chapter 5, Part 6) Push-ups No. 7 and No. 8

No. 9 Lever Push-ups

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Action

Assume a push-up position, with your body in a straight line, one hand on the ground directly below your chest, and the other Place one hand on the basketball outside your body and support your body with your feet and hand on the ground. With your arms straight, the hand on the ball should be stretched as far as possible. This is the starting position of the movement (Figure 17). Slowly and under control lower your body until your chest is just a fist away from the ground. If you're working out alone, use a baseball or tennis ball to control your range of motion, just like you would with a standard push-up. When you lower your body, your hands will push the basketball away from your body (Figure 18). When you bottom out, pause, then push yourself back up to the starting position.

Analysis

The difficulty of standard lever push-ups is almost the same as that of single-arm push-ups, which is why The reason why lever push-ups are ranked ninth among the ten push-ups is that the arm supporting the basketball can hardly help, which forces the arm supporting the body to use its full strength. If it is enough to push yourself up when doing one-arm push-ups, you can practice lever push-ups first

Training goals

·Beginner standard: 1 group. , 5 times (each side)

·Intermediate standard: 2 sets, 10 times each (each side)

·Upgrade standard: 2 sets, 20 times each (each side)< /p>

Slow and steady

Due to the principle of leverage, it is difficult to exert force on the arm supporting the basketball if it is fully extended. You can let this arm. Bend your elbows slightly so that the basketball is closer to your body. This will make it easier to do a lever push-up, but don't overdo it. If you hold the basketball directly underneath your body, this becomes a seventh position. Focus on push-ups. As you get stronger, you can gradually move the ball further away from your body until you can do a standard lever push-up with your arms straight.