Pure Dry Goods: Russian Pike Push-Ups, Step-by-Step Exercise Guide, Detailed Process
Before performing Russian exercises, it's important to have a correct understanding – this movement utilizes nearly all muscle groups. Completing this movement requires a certain level of overall fitness. Specifically, the shoulder muscles and triceps need to be well-developed.
The Russian exercise starts with hands supporting the ground. For beginners, the first step is to familiarize yourself with the hand placement. From a mechanical perspective, the hands are the support point, with the body's center being the optimal point. Therefore, we need to constantly adjust hand position until we find the center of gravity (typically around the waist).
During the Russian exercise, you might easily see an action similar to the diagram. When starting, you can use your feet to assist you, extending forward until your chest touches the ground, then returning to the original form. This is very helpful for increasing the strength of your shoulders and triceps. Keep repeating this until you feel you're not particularly tired. Then you can gradually increase your training.
After becoming familiar with the above actions, you can raise your feet higher, continuing to train. If your original action feels easy, you'll quickly find that the physical demand increases, and you'll feel weak. This is normal. Keep repeating the exercise until you can comfortably do it.
If the previous actions can be simply implemented, you can continue to try performing push-ups simultaneously with up and down movements, controlling the legs to minimize the support of the legs as much as possible. (During training, imagine there is no step support, how to maintain this action.)
After further training, you'll find that your upper limb strength can initially support the body to stay for a certain period of time without interruption. We start to return to the ground, try to use our hands to support the body, use one leg to assist in pushing upwards to lift the lower body, constantly challenge the height.
Repeatedly performing the above actions will eventually lead to the fact that, in addition to being able to complete actions like the diagram, your abs will become more powerful, and your shoulders will become more three-dimensional. Note: (Russian exercises require a certain amount of time to gradually train. Don't rush. A reasonable plan is to practice seriously for 2-3 months)
