![]() ![]() ![]() It may be hard to rein in that enthusiasm, but trust me, you’ll have round 2 in which to really go all out. I agree: use the first half as an aggressive warm-up, testing yourself, building up a burn, but not exercising till failure. Tony advises that you go slow on the first half, conserve some strength for the second, because otherwise you’re liable to burn out early and have nothing left for round 2. ![]() The routine is simple: there are two sets, each composed of the same 12 chest and back exercises. If done correctly, this workout should leave you pumped, your muscles engorged with water, your body slick with sweat and knowing that some sweet, sweet soreness is coming your way the next morning. You’ll be doing a wide array of push-ups and pull-ups, with some bent over rows and other variations thrown in to keep it interesting. You’re hitting large muscles that work in diametric opposition, pushing with the chest half and pulling with the back half. Overview: Chest and back, as Tony Horton says, is the mother of all P90X workouts. But in the end they’re going to discover that this is a world class upper body workout, guaranteed. Some folks are going to have to dig down and see what they’re made of for the second round of this thing. If you can eliminate that mindset that ‘I can’t, I can’t do pull-ups.’ Forget I can’t and say I presently struggle with, and if you keep that mindset then over the course of time, someone who’s dream was to do 2 or 3 can turn into 20 and more. What’s nice about it is the variation of hand grips, distance, push-up bars. Bend your arms and swoop into push-up position, then back to downward dog.Tony says: Chest and back is push and pull to the extreme. Dive-bomber push-up: Start in the downward dog position, with your hands and feet planted on the ground, hips high in the air, knees locked straight and body straight from head to hips.Diamond push-ups: Do the push-ups with your hands close to each other, your thumb and forefingers making a diamond shape under your chest, and your legs wide apart, to shift some of the load to your triceps. ![]() Decline push-ups: Do the push-ups with your feet resting on a chair or box, to work the upper fibers of your chest muscles.Wide-fly push-ups: Do the push-ups with your hands wide apart, to increase the load on your chest muscles.Military push-ups: Do the push-ups with your hands shoulder-width apart and your elbows close to your sides, to increase the load on your triceps.Bar push-ups: Do the push-ups on parallettes, which are hand-held parallel bars that enable you to lower your chest below the level of your hands, giving you a wider range of motion. ![]()
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