I believe everyone is familiar with Russian push-ups. Russian push-ups are a relatively difficult movement. Therefore, before practicing Russian push-ups, we need to understand some of the basics of Russian push-ups, because only in this way can we practice Russian push-ups. . So what is the correct way to practice Russian push-ups? Let’s take a look with the editor below.
The correct way to practice Russian push-ups
1. Practice strength first
If you want to do a standard Russian push-up , the necessary strength cannot be ignored, or in other words, only ordinary muscle strength is not enough. You need a very excellent strength before you can try to do this action. What does excellence mean? Although the Russian push-up looks similar to push-ups, it is much more difficult. It requires using two arms to support your whole body weight. Therefore, if you want to achieve such an effect, you must have strong arm strength, shoulders and The back muscles must also be strong to a certain extent.
2. Practice endurance again
If you want to do the Russian push-up, you must also practice endurance on the basis of strength, because the standard Russian push-up is a relatively complicated process. It doesn't mean just using two arms to hold yourself up. You also need to practice more difficult body movements. Tuanshen cannot be practiced in a short while, it takes a certain amount of time. Therefore, in addition to increasing the strength of the arms, back muscles and shoulder muscles, it is also necessary to exercise the endurance of these parts to prepare for the next movement. That means working together to buy more time.
3. Practice flexibility
If you want to practice the Russian push-up, you also need to practice the flexibility of the body. The last step of the Russian push-up, that is, the body posture is actually the most difficult to practice. Yes, it requires the body to be rolled into a ball, and during this process, the two arms must remain in place to support the body and maintain a certain stability. If the flexibility is not enough, it will definitely not be possible. .
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.
Is it difficult to practice Russian push-ups
It is very difficult.
Russian push-ups are not something that ordinary people can do. It requires extremely strong arm strength, wrist strength, back muscle strength and coordination. It can be said to be a kind of push-up.A comprehensive compound strength training method, because it can basically train all the muscles above the crotch at the same time.
Precautions for Russian push-ups
1. Because this kind of push-ups is extremely difficult, you must do it step by step, from easy to difficult, from less to more, from light to heavy. .
2. This kind of push-up is not something that ordinary people can do, so you should control the exercise load according to your own physical condition, and don't try it forcefully.
3. Be prepared and relax with activities to prevent injuries and muscle stiffness.
4. It is forbidden for minors and the elderly to practice, it is forbidden for those without a certain physical foundation, and it is forbidden for patients with heart disease and high blood pressure to practice.