Push-ups It’s the most common exercise move on the planet! Like the bench press, it is a horizontal pushing action mode for the upper limbs, which can well develop the muscle strength of our upper limbs (chest, shoulders, three heads)
Compared with the bench press, except for the upper limbs, because it is against our own body weight , without the restriction of a stool, push-ups can better train our core strength and preserve the integrity of the scapulohumeral rhythm. It is a very practical action!
At the same time, because it is a freehand action, we can operate it easily at any time and place! Push-ups have also become one of the most cost-effective exercises!
At the same time, there are many variations of push-ups. We can use different body positions, different grip distances, and different auxiliary equipment to change the focus of the movements
What I want to introduce to you today is the use of "Rings" for push-up training!
Benefits of hanging rings: hanging rings will produce many unstable factors, and Our bodies need to work harder to control balance and coordination in such an environment! Mainly reflected in the following aspects:
Strengthen shoulder stability: The most difficult thing about using hanging rings to perform push-ups is the stability of the shoulders. The unstable suspension system will fully activate your shoulder stabilizing muscles to help you Avoid shrugging and internal shoulder rotation, thus improving your shoulder stability!
Core stability: As instability increases, your trunk core muscles need to work harder to maintain stability.Ensure spinal stability, neutrality and power transmission!
The following is an introduction to the techniques of ring push-ups:
1. Adopt a push-up position, hold the rings with both hands for support, place your feet firmly on the ground, and lift your body Stay upright and stay steady!
2. Slowly bend your elbows and lower your torso. Until the upper arms are slightly lower than parallel, and keep the whole body tight!
3. Then pause for a moment, push your body upwards, and return to the starting position!
Action techniques and some precautions:
1. Like traditional push-ups, keep your shoulders down to prevent shrugging and holding your chest.
2. Don’t abduct your shoulders too much. Keep your upper arms closer to your body to help protect your shoulders!
3. Always keep the spine and pelvis in the correct position during the process, and remember not to slump. , hunched back
4. It is recommended to use an opposite grip, which will be kinder to the shoulders