“The most obvious movement in fitness”: How to do a suitable payment Well in reality
IAnd you want to show your suitability, fall and pay. This is what happens on TV, anyway. At Top Gun: MAVERICK, Buff fighter pilots make hundreds of payments on a hot runway. In the late nineties of the last century, Demi Moore dazzled the masses by doing one armed acts in Gi Jane, then once again On David Litrman. Once, Michelle Obama and Elin Degins compete To find out who can do the largest number of payments (Obama won).
Does payment operations really deserve noise? According to fitness experts, certainly.
“In my opinion, the payments are one of the most traditional movements in fitness,” says Dr. Andrew Gagim, Director of Sports Medicine Research in the Mayo Clinic Health System. Gagim says they are often ignored because they look essential, but if you exercise them regularly, over time, you will likely notice improvements in the strength of the upper part of the body, as well as “the position and the main and general athlete control.”
Payments can be a good way to evaluate the general fitness of the individual. “I have learned that how much a person has a payment operation tells me a lot about the quality of comprehensive movement,” says Mark Bouanon, chief expert official and personal coach at Ultimate Performance. It also does not cost any money and can only be done anywhere.
Here’s what you need to know how to start properly payment operations.
How do you pay?
Payment processes require strength at the top of the body, but in reality it is a full body exercise.
Start putting a board, with your hands and fingers on the floor. Bohnon says that hands should be placed outside the shoulder slightly, with the spread of fingers and facing the front. Jooslin Thompson, a teacher and a teacher and a teacher of strength, says Jocelin Thompson, Peloton teacher and strength teacher, says Goslin Thompson, Peloton teacher and strength teacher, says Jocelin Thompson, Peloton teacher and strength teacher, says Goslin Thompson, Peloton teacher and strength teacher says , Says Jocelyn Thompson, a Peloton teacher and a strength teacher, the feet can be seized widely or narrow-the more they approach, the more the challenge that is pushed. “The wider your feet, the more stable your base,” explains.
In this position, you activate the chest, shoulder and arm muscles, as well as your basic muscles and shine. “Payment is required to fully fix the body,” says Bouhanon.
Reducing yourself until your body touches almost the ground, Keep your elbows at an angle of 45 degrees. Then pushing yourself back.
“Think about pressing a moving board,” says Bohnon. “Your body should maintain one not polarized line from your head crown to your heels.”
What are some common mistakes?
One of the most common mistakes that people make while pressing the pressure on it is to keep this line from the head to the heel. Gagim says he sees people “leave the hips” and “let the head fall.” (This happens to describe each exercise I have ever done.)
To prevent this type of pressure on cooked spaghetti, called your heart-“as if someone is about to pierce you in the stomach,” says Bohnon-pressure on glutenic.
Gagim says that the other common mistake that he sees is that people “rush through actors with weak control and/or just drop on the ground and pay [themselves] Reserve.
Speed is not equal to effectiveness, he says. Instead, it is suggested directing slow repetition and control with the appropriate alignment. This will lead to the maximum muscle sharing and time under tension, and reduces the risk of infection, “he says.
Are there different differences for payment?
If you can’t click on a suitable shape, do not worry-you are away from a single, and there are alternatives.
Bohannon says when he works with customers on payment operations, he often must “retreat” to beginners level to ensure that people have the appropriate model.
If you have not exercised before, start with the wall batches. Stand a stove from the wall, then put your hands on the wall and pay properly: the body is in a straight, straight line, bending the distress and arms at an angle of 45 degrees. Once you are mastered, you can apply for your hands on a seat, or your hands and knees on the floor to reduce the load on your muscles.
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When you build strength, you can make it more difficult, says Gagim. It is suggested that progress to decline in payments (where your feet are raised on a box or another stable surface), or triple -head batches (where you keep your hands tight and attached to your body while your body during your descent) or adding weight, such as the weight panel, on your back.
How can you integrate payments into your fitness routine?
Learn how to do an exercise you should not consume your life. Al -Qaeda says that she loves to think about payments as “a skill that you can spend three to five minutes at work at the beginning or end of the exercise, twice a week.”
To start, you suggest building your strength in the plate’s position: hold a board for 30 to 60 seconds, three to four times. Once you feel comfortable, the base suggests a negative payment experience. Start putting the wooden plate, slowly decreased down down, and building up to 10 seconds before the decrease. Repeat this from three to four times. After this feeling of relief, it recommends an equal measuring evaluation experience – lower to a difficult situation, and stick for three to five seconds. Do this for a few weighing as a lot of rest time between what you need.
Performing these differences can be high – for example, with your hands on a seat – a good way to maintain shape and build strength when starting, the rule says.
Is anyone who should avoid paying?
“If you have any kind of shoulder injury or injury, the payments will exacerbate it, so it is better to avoid,” Al -Qaeda says.
Others may need adjustments, especially those with injuries. He says, the payment handles-look like the clouds you put on the ground-can be useful, because it reduces the strain of the wrist and keep the shoulders in a more stable position. And if you are in doubt, ask a personal coach about how to do the actions of payment safely for your body.
If you hate payment operations, what can you do instead?
If you cannot stand at all (it may raise bad memories of presidential fitness test), there are alternatives. But Bohnon says it is worth asking yourself why you hate them.
“Most hate stems from frequent failure or bad instructions,” he says. “If we are able to retreat to the correct level of movement, improve quality over time and progress appropriately, hate often disappears.”
He adds, he adds, exercises such as dumbbells, the chest presses can work as alternatives to many of the same upper muscles of the body that the payments are carried out. But it is almost not effective like full body exercises: “We lose additional stability challenges that make payment operations such valuable exercises,” says Bohanon.