Push Up to Side Plank

طريقة الأداء

1. 01Get into pushup position on the toes with your hands just outside of shoulder width.
2. 02Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
3. 03Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
4. 04Lower the arm back to the floor for another pushup and then twist to the other side.
5. 05Repeat the series, alternating each side, for 10 or more reps.

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.