Isometric Wipers

طريقة الأداء

1. 01Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
2. 02Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
3. 03Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
4. 04Repeat for the desired number of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.