100种俯卧撑动作图解

everyone knows that push ups are very effective not only because they use a lot of different muscles at the same time but also because you can do them nearly everywhere it doesn't matter if you are at home in the park or in the gym you just need a floor and you're ready to go another benefit of pushups is that there are lots of variations you can not only make them easier for beginners or harbor for events athletes you can also target different muscles or even train for different goals if you can't do normal push ups on the ground do need push ups？ you do martial arts and you want to be more explosive try hand release push ups you want to learn challenging exercises like the hands then push up just start with pipe push ups and work your way up to your goal your triceps is a weak point and you want to target it directly to stylement or sphinx instead of regular push ups this list goes on and on the only problem is that people don't really know how an effective push up workout should look like there are different ways to design it could work out but to make it as easy as possible we show you a hundred push up workout that can be done by everyone if you like our scientific approach and don't want to waste your time with random workouts that lead to nowhere you should visit kellymoof com and check our programs don't waste your time and get the best result with our help all right back to the workout you do one hundred pushups but these one hundred repetitions are split into three different phases first you choose a really hard pusher variation with that you can only do five reps second you choose a medium pusher variation with that you can do about ten reps third you choose an easy pusher variation with that you can do about fifteen reps now you do fifteen reps with a hot variation thirty five reps with the medium variation and fifty reps with the easy variation so in total you do one hundred reps when it comes to rest times you should try to complete a hundred reps as quick as possible without braking proper form we recommend longer brakes like two to three minutes when it comes to the hot and medium variation and shoulder brakes like one minute or even less when it comes to the easy variation a good time to complete the workout would be around twenty minutes this workout is much better than the usual one hundred pusher workout because you choose different variations and different rap ranges in this way the program can be adapted to your level and to your goals no matter if you just started or if you already got some experience the hot variation with the low amount of reps improves your strength the most the medium variation with the medium rep range builds the most muscle and the easy variation with the high wrap range improves your strength endurance and the blood flow in your muscles when it comes to the progressions you can choose anything you like as long as you take an eye on the rep ranges here are two examples let's say you are a beginner and you can do five proper pushups on the ground now you just do negatives as your heart push up variation negatives are easier than normal push ups and a great way to improve your strength for normal push ups for the medium one you could do knee or incline push ups and for the easy one you could also do incline push ups just on a higher object the higher the object the easier it gets so just choose the right height for the medium and the high rep ranges the second example is for an intermediate athlete here you stop with pike pushups as the hardest progression continue with ultra pushups for the medium rep range and finish with diamond pushups as the easiest version of course these are only examples there are other variations you could do as long as you choose the right variation for the right rep range to make sure you got the right progression we suggest to do a test two days before you start with the workout on the test day you should try different variations and find the right one for all three rap ranges two days later you can start with this modified one hundred pushup workout if you like this workout and want to take to the next step you should definitely check our workout programs every program is designed as a step by step online course and comes with high quality videos and animations you will train your whole body with the best exercises the best methods and the best workouts no matter which goal you have or on which level you are we offer the right program for you just visit kellymoof com and get started if you have further questions just leave a comment thanks alex。