Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Equipment and facilities: None
Level: Advanced
Movement: Pushing
METHOD OF PERFORMANCE
- Stand in the position of the central foothold (front plank) with palms vertically arranged under your shoulders.
- For more stability, place your feet shoulder-width apart.
- Tighten all the muscles in the torso, so to keep the spine straight while you descend. Start the movement down.
- While descend, keep your elbows close to your body and shoulders motionless.
- Stop descent when your elbows are raised slightly above the back.
- Hold, start raising and seeks not to offset the shoulders up towards the ears or to separate your shoulders or arch your back to arc.
Large weights and a lot articular exercises are undoubtedly the best friend an athlete, but that does not mean that Swiss balls are only for women practicing aerobics. The following three exercises will not only strengthen your torso, but if you add them to your training program, you can overcome stagnation.
Push-ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.
Planck
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.
Cobra
Kneel on the floor and let your hips and the pelvis to be the support of you on the Swiss ball. Take your arms sideways to form a T with the upper body, pull and lower back, while not looking ahead. Hold it.
