RING PUSH-UPS
RING PUSH-UPS
Like any other push-up, start on the balls of your feet
with your arms extended. Tighten your core, keeping
your eyes forward and chin up to maintain proper spinal
alignment, with your shoulders tucked back and in
socket. The first thing you’ll notice is the wobble in the
rings, requiring greater focus on shoulder, core, and
even leg stability. Keep everything tight as you bend
your elbows and begin to lower your body.
As you move further down into the push up,
maintain proper body alignment head-to-toe, as well as
laterally from hand-to-hand. The body is going to want
to move and shift, so control those rings!
Go as far down as you can with comfort and control. Don’t dip at the hips; control your core! We usually
do these in one-minute sets, often times, performing
three one minute sets with timed rest periods. We have
also been known to do 100 to 200 rep sets from time
to time; our clients call these days...hell.
RING FLY
RING FLY
Start off as you would a standard push-up on the rings,
only this time rotate your hands so your palms are
facing your body in a hammer curl type position. Keep
in mind that the first move in any push-up is to bend
the elbows, and since your hand position has changed,
your elbows will bend out away from your body as
opposed to keeping them in towards your sides.
As you lower your body, move your hands out
away from your body while still maintaining a bend
at the elbow. Do not straighten and lock out the arm!
Again, lower as far down as you can with comfort
and control.
ARCHER PUSH UP
ARCHER PUSH UP
Start off as you would a standard push-up on the rings.
As you begin to lower your body, extend one arm out
away from your body and keep the other in close like
in a standard push-up. As you move further down,
attempt to keep your body in perfect alignment as one
arm extends out away from your body. Your body is
going to want to shift and lean, but that is the challenge
of the Archer push-up.
PUSH-UP TO KNEE IN
PUSH-UP TO KNEE IN
Start with your hands on the ground in front of you,
and the rings a few inches off the ground. Place your
feet into the rings so that the tops of your feet rest
comfortably on the lower part of the rings. Perform
a normal push-up and on the way back up, curl your
knees into your chest. As you bring your knees in,
round your back, in essence performing a suspended
crunch. Remember that the function of the abdominals
is to contract the spine, causing curvature. At the top of
this move, really drive those knees in, hold for a second
and squeeze your abs as hard as you can, then slowly
reverse back to the starting position.
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