Video: Modified push-up
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Dr. Laskowski: The push-up is a classic exercise that uses your body weight for resistance. The push-up works the pectoral muscles, which are the muscles in the front of the chest wall. The push-up also works the triceps muscles, which are the muscles in the back of the upper arm. The push-up can be a great core stability exercise if performed properly. The stronger your core muscles, the easier it is to do most physical activities and sports.
Nicole Krupa: To do a modified push-up, position yourself on your hands and knees with your eyes facing the floor. Place your hands slightly greater than shoulder-width apart and your knees comfortably apart. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Slowly bend your elbows and lower your chest until your chin reaches the ground, then slowly return to the starting position. You'll feel tension in the muscles in your back, your abdominal area and your upper arms.
When you're doing modified push-ups, keep your back nice and straight. Be careful not to sag down or arch up. Also keep your movements smooth and controlled. Don't slam down or snap up your body too quickly.
As another option, you can also do modified push-ups against a wall. To do a wall push-up, stand up facing a wall. Then lean against the wall with your hands. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly greater than shoulder-width apart. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Slowly bend your elbows and lower your chest until your chin reaches the wall. Then return to the starting position. You'll feel tension in the muscles in your back, your abdominal area and your upper arm.
When you're doing wall push-ups, keep your back straight. Be careful not to sag down or arch up. Also keep your movements smooth and controlled.
Remember, no matter what type of push-up you're doing, keep your body straight, your abdominal muscles contracted, and your movements smooth and controlled. Proper form and technique will help you achieve the best results possible.
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As mentioned in the title, triceps muscle from three separate head - the long head, the medial and lateral head of the first component. Although it is impossible to independently exercise a muscle head, the first without allowing other muscle work, but could focus on certain movements or training specific muscle head. Therefore, the understanding of triceps training effect of exercise on the different points on the basis of a choice of destination triceps movement is very important. For example, from the side, when looking at the long head of the upper arm to increase volume. Choose to, the following two campaigns against what is the long head of the triceps to see if you are not a sensible fitness
Posterior triceps arm flexion and extension
Posterior triceps extension in the campaign, has taken the long head of the main tasks. Because of the long head of the triceps attached to the scapula, and it will not be arm straight As for the neck, the first to fully extend long muscles. From an extended position to muscle contraction, can be a better exercise.
Triceps under pressure
Although the triceps press is a good way to exercise muscles, but because of the location of arms does not make the long head of the largest contraction. In this campaign, will focus on the outside of the triceps, this will increase the width of upper arm.
Eight kinds of common errors squat
Squat is important in the leg movement, it can exercise power and explosiveness, and to increase muscle size. Know how to correctly completed squat on your very important, but usually in the movement, because you have to balance the weight of the back of the wrong posture to take. You can learn to understand the wrong practice, the squat to enhance their skills. This eight kinds of errors are very common in every gym - do not let us seize you also make mistakes!
If the barbell should be placed in a position of excessive trapezius, it would exert too much under the pressure of the back due to the focus of your elevation; if the barbell put too low, the body will lead to excessive leaning forward (see Customization squat part of their search for a suitable location of your barbell).
Regardless of their experts tell you, doing heavy-duty squat, declined to suction process, the process of rising to breath. In fact, this is not a good breathing habits. You must first inspiratory, in the process of hold your breath decline, and then increase the body, the highest point reached after breath. Keep your lungs full, you can increase the pressure on the chest and abdominal cavity, provide for your support of the spine, and so you can using greater force.
Custom squat
In the squat, barbell and must pay attention to the location of the feet. Recommend that you use the following these recommendations, if necessary can also be adjusted.
The best physical shape best feet barbell position location legs / long trunk of the lower trapezius feel comfortable width of legs / short trunk trapezius feel comfortable in the central part of the width of Duantui / short trunk of the trapezius and the upper shoulder with wide Duantui / trunk length of the lower trapezius and shoulder with wide asymmetrical leg / torso slightly in the central part of trapezius than Shoulder Width
Drop the fun
Barbell in accordance with the correct orbit is tilted under a barbell completed horizontal push to help you get huge breast.
IQ test your muscles
Do you think the choice of action under the ramps while pushing barbell lying now has become one of the most neglected practice, but scientific data show that: lying under the ramps barbell pushed, the mobilization of the fiber than standard breast barbell lying when pushed more . Coupled with the ramp you barbell lying next push, we can raise the level of horizontal push much larger than the weight, so you may think, why a growing number of athletes no longer use this campaign? In fact, this is not an easy exercise, especially that it is a smaller range of motion is the reason for it being cold-shouldered. Through their own testing to determine Figure A and Figure B, which is tilted under a barbell lying pushing the lowest point in the correct position, and then to the gym, in accordance with its do it.
Judge
Figure A barbell in the athletes will drop too near the collarbone. Although this increase in the scope of the campaign, but its shoulder imposed too much pressure. There are two main reasons for making it not produce the desired results, the main disadvantages of doing so:
1, which will limit you in the weight used in the campaign.
2, which will increase your chance of a shoulder injury, and can not use the greatest weight.
B judgement
Figure B athletes will be in the barbell down to the exact location - below the breast. This smaller reduces the scope of the movement imposed on the pressure on the shoulder, in the breast at the same time to ensure the load is the greatest. By this gesture will barbell directly push up, and then slowly it will be put under the lower breast. Barbell lying under the ramps with pushing and overweight load stimulate breast development is the best way.
Incline dumbbell traction
Changes to increase action to increase your breast dumbbell traction on the Chest, like the sugar coating on the cake, in the training to bring tremendous muscle swelling flu at the same time, to gradually adapt to the muscle and no longer stimulate growth. However, if you have been doing in the horizontal bench dumbbell traction, then now is the time to change. Climbing because of the use of benches in the campaign to reduce the participation of the latissimus dorsi, which means to focus the attention of all on the breast. Meanwhile, according to this way training can be a greater range of motion, so stretching muscles better. In other words, you can get a more comprehensive stimulate the muscle fibers. In addition, you have been accustomed to doing in the horizontal bench dumbbell traction, such changes can provide you with a new way to stimulate the muscles. According to the following steps to correct it to complete it.
Start
First, find a stent to remove the benches on the ramp, because the stent will affect your range of motion. A benches training activities can effect better than fixed.
Benches will adjust to the angle of the middle, sitting up, feet flat on the ground.
Supine in the bench so that your head is located on the edge of benches, and maintain flat back.
Let your training partner gave you a dumbbell, hold their hands dumbbell, chest and maintain a high level.
Dumbbell discs close to the palm of your hand inside the thumb Quanzhu dumbbell strikeout type hands, arms straight above his head to move.
Maintain arm extension, the dumbbell will be extended later. Do not let dumbbell drop too low as this will be lost breast tension.
Maintain this state extended a few seconds, then press the opposite direction movement.
Will be dumbbell upward, is to return to the top of the chest. Chest muscle contraction, blood flow you feel the breast, so repeat several times.
Related: Video: Modified push-up
Additional information:
From www.mayoclinic.com:
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