In the next few days, the editor will start to introduce the detailed movements and analysis of the ten push-ups. 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 Book of Power (Chapter 5, Part 4) Push-ups 3 and 4

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

The seventh position focuses on push-ups

Actions

Put your feet together, legs and hips , upper body in a straight line. With your arms straight, place your hands on the floor directly under your upper chest. Support your body firmly with one hand and the other hand on the basketball. This is the starting position of this movement (Figure 13). Once you've found your balance, try to distribute your body weight evenly between your hands. Although it is not easy to do this, you must persist. Next, bend your elbows and slowly lower your body until your chest lightly touches the hand on the basketball (Figure 14). Pause, then push yourself back to the starting position.


Analysis

This is the first advanced push-up movement. It can help bodybuilders adapt to the transition from two-hand push-ups to one-arm push-ups. You can also choose a fixed object (such as a brick) instead of a basketball, but a basketball is. The best choice. You can control your rotator cuff while controlling the basketball, which will help you complete more difficult movements. You can also use a football, but the basketball is preferred because the surface of the basketball is rough and easier to grip.

Training objectives

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

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

·Upgrade standard: 2 groups, 20 times each (each side)

Play slowly and steadily

Be able to do it correctly Anyone who can do close push-ups can try this move with confidence. If you find it difficult at first, it's because you have poor coordination, not a lack of strength. You can use a fixed object instead of rolling. Rolling basketball. Bricks are a good choice. Once you can do this 20 times on one brick, you can try to do it with two bricks on top of each other. After repeating this action 20 times, you can try practicing with a basketball