Russian push-ups are formed by ordinary push-ups+gymnastics+acrobatics, which can be said to be a comprehensive compound strength training method. Because it can basically train all muscles above the crotch at the same time, it is increasingly favored by strength trainers.
This kind of Russian push-ups is not something that ordinary people can do. It requires strong arm strength, wrist strength, back muscle strength and coordination.
Its main function is to develop the strength of the whole upper limb and improve the static and dynamic strength quality of the human body. It can play an important role in developing balance and supporting ability. It can improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
Motion stage method
Start with waist push-ups. When you feel that waist push-ups are very skilled, you should start to try groups (hold yourself up with your hands and keep your legs off the ground).
After the primary group became proficient, the advanced group began.
The next step for the seniors' group is to cheat and get close to success. If the high group can persist for a long time, try to stretch your legs back slowly, and at the same time, lean slightly as before to maintain balance.
When the split legs can reach 15 seconds, we can practice our legs together!
Matters needing attention
1. Because this push-up is extremely difficult, it should be gradual, from easy to difficult, from less to more, from light to heavy.
This kind of push-ups can't be done by ordinary people. You should control the exercise load according to your physical condition, and don't try hard.
3. Be prepared, relax and prevent injury and muscle stiffness.
4. Minors and the elderly are forbidden to practice. Without a certain physical foundation, patients with heart disease and hypertension are forbidden to practice.