How to increase training difficulty by changing the form of Push-Up Plank?
Publish Time: 2024-11-05
By changing the form of Push-Up Plank, the difficulty of training can be significantly increased, thereby improving muscle strength, endurance and stability.1. One-arm push-upsAction description: Place one hand on the ground and the other hand on your back or waist to keep your body stable and perform push-ups.Increased difficulty: This method greatly increases the challenge to the core muscles and supporting arms, improving balance and stability.2. Single leg plankAction description: Lift one foot, support the body with only the other foot and hands, and maintain a plank position.Increased difficulty: This change increases the challenge of core muscles and body stability, making the training more difficult.3. Unstable support surfaceAction description: Perform Push-Up Plank on a highly elastic or unstable panel, such as a yoga ball, balance board or soft mat.Increased difficulty: The unstable support surface increases the requirements for balance and stability, and increases the participation of the core muscles and body muscles.4. Incline push-upsAction description: Place your feet on a high place (such as a chair, steps), place your hands on a low place, and perform push-ups.Increased difficulty: This method increases the load on the upper body muscles, especially the chest muscles and triceps, making the training more difficult.5. Side plankAction description: Support sideways, support the body with one hand and the outside of one foot, and the other hand can be placed on the waist or raised.Increased difficulty: Side planks mainly exercise the lateral muscles in the core muscles, increasing the challenge of stability and balance.6. Spider push-upsAction description: On the basis of push-ups, when pressing down, move one foot toward the arm on the same side, and then return to the original position.Increased Difficulty: This variation increases the core and balance challenge while working multiple muscle groups at the same time.7. Superman push-upsAction description: The body is in a superman flying position (feet together, hands extended forward), and then perform push-ups.Increased difficulty: This method increases the load on the back and core muscles and improves overall body stability.8. Three-sided plankAction description: Starting from the plank position, lift one hand and one foot respectively, maintain balance, and then switch to the other side.Increased Difficulty: This variation increases core and balance challenges and improves total body stability.9. Narrow push-upsAction Description: Perform push-ups with your hands on your chest or closer to the center of your body.Increased difficulty: This method mainly exercises the triceps and shoulder muscles to increase the strength and stability of the upper limbs.10. Jump push-upsAction description: When the push-ups reach the lowest point, quickly push up and jump, and then return to the starting position.Increased difficulty: This explosive move increases the challenge of cardiorespiratory fitness and total body strength.By changing the form of Push-Up Plank, you can effectively increase the difficulty of training and improve muscle strength, endurance and stability. Different variations target different muscle groups and athletic abilities to help improve overall training results. When performing these difficult exercises, be sure to pay attention to the standardization and safety of the movements to avoid injury.
