If you want to move beyond the basic push-up for upper body strength, try stability push-ups. This variation of the push-up increases the difficulty as well as the effectiveness of the standard push up.
Most trainers and coaches prefer to have athletes perform functional routines, rather than just push weights around. Functional exercise is generally a workout that requires you to use your body as resistance, rather than the weight.
Such exercises require more muscles to be activated, including both stabilizers and core muscles, during the movement. In this way a push up works more muscles than a bench press.
When you add this to the requirement of balance, you also increase muscle fiber activation. During functional routines, a machine does not control the movement patterns, so your muscles must control it.
Keep in mind that you should progress from the basic push-up to the stability push-up in order to perform it safely. Do not attempt stability push-ups until you can do at least 20 basic push-ups.
The stability push-up requires a stability ball, and is much harder than it appears. In additional to being a great upper body and core training exercise, it is also great for shoulder stabilization.
The stability ball push-up technique requires you to lay with your chest on the stability ball. You then place your hands at the sides of your chest with your toes on the floor, legs straight.
Push your body up until your arms are almost straight, but be sure not to lock your elbows. Hold and balance for two seconds, then slowly return to the starting position and repeat.
This dynamic band workout builds both balance and core strength. The rotational movement of the workout challenges the lower body through the entire movement.
For exercises with a fitness band, stand on your left leg and bend your knee slightly. Hold the fitness band with your right hand so that your elbow is fully extended.
With a quick, but controlled motion pull the band toward you and down and across your body in a throwing motion. Repeat the movement 15-20 times and switch sides.
Perform 2 sets on each leg. The one-leg squat-and-reach exercise builds balance, ankle strength, proprioceptive, glutenous muscle strengthening, and trunk stabilization.
Using this type of stability routine challenges your balance and engages muscles that are used while performing any exercise you perform with one leg at a time. Such activities include running, cross-country skiing, and even cycling.
This exercise is also a good way to regain balance and stability after an ankle, hip or core muscle injury. By maintaining this stable position during the exercise, you will engage your gluten, hips and core muscles by working many muscles at one time.
The basic one-leg-squat-and-reach requires you to place an object on the floor about 2-3 feet in front and to the left of your left foot. You then balance on your left foot while raising your right foot off the ground.
Slowly bend your left knee, lower your torso, and reach forward with your right hand and touch the object. Maintain your balance by extending your right leg slightly.
Be sure to keep your left knee over your left foot and touch the object, pause, and return to the start position. Maintain a slow and controlled movement throughout the workout.
Repeat the exercise 5-10 times, then switch feet and repeat on the other side. Complete 2 sets of this activity.
The advanced one-leg-squat-and-reach allows you to increase the difficulty by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
You can also hold a small, 5-8 pound dumbbell in your hand as your reach forward and slowly reach out to the left as far as you can go. You pause for 3 seconds and then slowly return, switch hands and reach to the right.
Repeat this movement 10-15 times on each side and switch to the opposite foot and hand. Do 2 sets for each side.
Author Resource:-
Terry Daniels is a personal trainer and has authored hundreds of articles relating to physical training and fitness treadmill. He has been a health expert and physical trainer for over 15 years.
Contact Info:
Terry Daniels
terrydaniels@gmail.com
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