When we train, the training steps of Russian push-ups are very important, because only correct training steps can give people a better training effect, but whether it is push-ups or other exercises, there are some things to pay attention to. of. What are the training steps for Russian push-ups? If you don’t know, you can come and take a look.
Training steps for Russian push-ups
The first stage:
Strength training, because this incredible push-up requires strength muscle strength for support. You must first develop upper body muscle strength. This alone requires a long process. The muscle groups of the shoulders, waist and abdomen are particularly important. When doing push-ups during strength training, you should pay attention to the way you do push-ups. Different from ordinary push-ups, when doing push-ups, place your hands back and move your center of gravity forward. The legs can be placed on the wall or stool, and the body can be pushed forward as much as possible. If you keep training for a while, you will gradually feel that you no longer need to borrow the power of the stool and wall.
The second stage:
The whole body should be vacated stably, and each group should be maintained for 5-10S, so that the total load time reaches 60S. The ultimate goal is that one group can maintain 60S. After reaching this, proceed to the next step. stage.
The third stage:
Split-legged Russian press-up, 4 groups * 30 seconds, or standing hip abduction (standing Hip Abduction) 4 groups * 20-30 times.
The fourth stage:
When you can hold split-leg Russian push-ups and Russian push-ups for 12-15 seconds, add 1) Advance Tuck Planche Push Up (that is, maintain the Advance Tuck Planche posture and do push-ups) training , weight-bearing plank support (the weight is equivalent to your own body weight, you can sit on your waist alone to maintain stability) 20S each group * 4-6 groups, according to this you can practice split-leg Russian push-ups.
The final stage:
Russian push-ups and push-ups. Now that you are here, congratulations first. You are already a strange person.
How long does it take to successfully practice Russian push-ups
It takes at least a year.
This kind of bunker push-ups is so outrageous. Practicing Russian push-ups is the hardest and slowest to improve, and the rate of improvement is measured in months. If trained properly, it may take one year for fitness enthusiasts with a good foundation, and almost two years for those with poor foundation. It may take three years to become proficient in Russian push-ups. Not everyone can practice it. , requires super perseverance and endurance, I hope everyone will stick to it to the end.