Before puttingprisonerFitness-The True Power Book Chapter 4 About this bookAfter the introduction, the editor will bring youin the next few days Prisoner Fitness - Chapter 5 of the True Power Book
Chapter 5 Armor-like chest muscles and steel-like triceps
Push-ups
Push-ups are the best upper body exercises, which can enhance our body strength , build strong muscles, form a strong muscle cavity, and allow the thrust muscles of the upper body to work in coordination with the abdomen, lower back and lower body. No other exercise in the world can do all of these things. The bench press is touted as the top upper body exercise, but that's wrong. Because the bench press not only artificially isolates the upper body, it can also damage the rotator cuff (even for short-term exercises), which can also have adverse effects on the elbow and wrist joints. Not only will push-ups protect these joints, they will also develop usable strength—strength that will actually be useful in the real world, not just in the gym. That's why push-ups are the go-to muscle-building option at gyms and military training camps around the world—and have been since the first warriors in history began strength training. However, the bench press has become the darling of the public, and push-ups have been reduced to multiple endurance exercises. This is our shame. In fact, if you know how to do push-ups step-by-step, you can develop astonishing upper-body strength—enough to rival or even surpass any bodybuilder or weightlifter. your shoulders will thank youyour! This chapter will tell you all the knowledge related to push-ups, enough to make you the ultimate master of this skill.
Benefits of push-ups
Different forms of push-ups build muscle to varying degrees, but all variations of push-ups can build strength, exercise, and exercise. muscle. Push-ups specifically target the pectoralis major, anterior deltoids, and pectoralis minor to maximize the development of the thrust muscles on your torso. In addition, push-ups work all three heads of the triceps brachii (the main muscle of the upper arm). Push-ups can not only exercise the above important muscles through the optimal range of motion, but can even give other muscles a good static exercise - during the movement, some muscles have to contract statically to maintain body stability. Muscles that get static exercise include the latissimus dorsi, all the deep muscles in the chest, spinal muscles, abdominal muscles, waist and hip muscles, gluteal muscles, quadriceps, tibialis anterior, and even your feet and Your toes will benefit, too. Practicing push-ups in the correct manner can also strengthen your joints and tendons, increase your overall strength, and improve your health. The tiny but vital deep muscles and tissues that support your fingers, wrists, forearms, and elbows also become stronger as you practice push-ups. In addition, the chances of carpal tunnel syndrome, tennis elbow, golfer's elbow, and general pain are greatly reduced. Some push-up variations (such as the weighted push-up, see pages 52-53) require the use of unstable support, which can make the rotator cuff vulnerable to injury and cause endless pain to many strength lifters. Not human”. Push-up training can also promote blood circulation, thereby removing accumulated waste in the joints, eliminating joint adhesions, and repairing scar tissue. Weight trainers who add progressive push-ups to their schedule will be less susceptible to injury to some important joints (compared to those who simply lift weights).
Speed
A lot of guys recommend doing push-ups as fast as possible, or even as fast as possible. Some people even like to do "bounce" push-ups, which are just a fancy modern name for the old-fashioned "high-five" push-up—an explosive push up high enough to give you a high-five in the air once or twice. , even three times. There are definite benefits to doing push-ups quickly. Rapid movements stimulate and exercise the nervous system through a mechanism called the stretch reflex. Many push-up competitions have a time limit, and the faster a contestant does it, the more likely they are to win. In addition, you canto see how quickly you can move your muscles. Therefore, if your level of push-ups has exceeded the human level and your joints and muscles have already met certain conditions, then you should indeed do some faster push-ups occasionally. However, no matter how high your level is, you should gradually increase the speed in stages to allow your body to adapt. Doing a few quick sets of exercises every few weeks, changing patterns, is good for your athletic ability. Still, the primary push-up exercise should be done slowly, lowering to the bottom for 2 seconds, holding for 1 second, returning to the top for another 2 seconds, and then immediately lowering the body.
Why should you do push-ups at this speed? There are two reasons:
First , gentle movement Ability to develop higher levels of pure strength. When you perform explosive movements, some parts of the movement inevitably rely on inertia, and when inertia kicks in, it means your muscles aren't working. This way, when you practice a move quickly, you're actually cheating. We see people all the time who "bounce" off the bottom when doing push-ups because their muscles lack the sheer strength to move their body.
Second, compared with explosive movements, human joints are more Adapt to regular exercise. If you play regular sports, your chances of sustaining a chronic or acute injury are slim. Fast movements are only safe for you once your joints have adapted to regular, gentle movements. If you like, explosive movements can be used as a supplement to your training, but they should not be the main training method. People who only do explosive movements will sooner or later have joint pain and cracking joints.