Push-Ups With Feet On An Exercise Ball

طريقة الأداء

1. 01Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
2. 02Place your toes on top of an exercise ball. This will allow your body to be elevated.
3. 03Lower yourself until your chest almost touches the floor as you inhale.
4. 04Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
5. 05After a second pause at the contracted position, repeat the movement for the prescribed amount 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.