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bms - I hope you keep us updated. would I like to see some sort of training logs of your platoons progress, if that is possible.
When doing push-ups, I also think a big part of reaching over the limit is muscle endurance-is the ability of the muscle to contract over and over during exercise. And Cardiovascular endurance- Is the ability of the heart, lungs, and circulatory system to deliver oxygen to the muscles to fuel further exercise and to carry away waste products (lactic acid)
As these two aspects of endurance are linked. What good is having a well-developed cardiovascular capacity if the muscles you are using in some effort can't keep up the pace and give out? And how well can you perform if your muscles have a tremendous endurance ability but your circulatory system can't deliver the oxygen they need?
Also you should know there is basically two types of muscle fiber ( as well as a lot of intermediate, in-between fiber types):
1. White, fast-twitch fiber is non aerobic power fiber that contracts very hard for short periods but has little endurance and a relatively long recovery period.
2. Red, slow twitch fiber is 20 percent smaller then and not as powerful as white fiber, but is aerobic and can continue to contract for long periods as long as sufficient oxygen is available.
So what does all this mean? It means you need to A. Train in both aspects of cardiovascular endurance, and muscular endurance. The reason for this is when training muscles it leads to a buildup of lactic acid in the muscles being used-- a waste product of the process that produces the energy for muscular contraction. If the heart, lungs, and circulatory system have been able to provide enough oxygen to the area, the lactic acid will be reprocessed by the body into a new source of energy; if not, the buildup will eventfully prevent further contraction leading to total muscular failure.
The muscles that are in use well doing a push up are anterior deltoid, coracobrachialis, pectoralis major-minor, and triceps brachii. Also a variety of stabilizing muscles.
How to do a push up:
Starting position: Lie flat on the ground, face down. Place your hands slightly outside of your shoulders and your fingertips parallel to your collarbone. Make sure your elbows are at 45 degree angles to your torso. Place both feet on your tiptoes.
Actions: Raise your legs and hips off the ground, your lower back should arch slightly. Extend your arms, pushing into the ground. to return lower your body (in a single plane) by bending your arms.
What to AVOID: Segmental elevation, i.e., your shoulders rising before your hips or vice versa. Elevating your shoulders toward your ears. Moving your head forward.
Easier version: Shorten the lever by bending your knees to the floor. Maintain the same activation pattern and movement sequence.
Difficult versions: Place Swiss ball on feet. Two Swiss balls on hands. Raise a leg. One handed push-ups. Raise the angle of elevation to 45 degrees down, or up. There are also many different hand variations you can use to associated certain muscles.
When doing push-ups, I also think a big part of reaching over the limit is muscle endurance-is the ability of the muscle to contract over and over during exercise. And Cardiovascular endurance- Is the ability of the heart, lungs, and circulatory system to deliver oxygen to the muscles to fuel further exercise and to carry away waste products (lactic acid)
As these two aspects of endurance are linked. What good is having a well-developed cardiovascular capacity if the muscles you are using in some effort can't keep up the pace and give out? And how well can you perform if your muscles have a tremendous endurance ability but your circulatory system can't deliver the oxygen they need?
Also you should know there is basically two types of muscle fiber ( as well as a lot of intermediate, in-between fiber types):
1. White, fast-twitch fiber is non aerobic power fiber that contracts very hard for short periods but has little endurance and a relatively long recovery period.
2. Red, slow twitch fiber is 20 percent smaller then and not as powerful as white fiber, but is aerobic and can continue to contract for long periods as long as sufficient oxygen is available.
So what does all this mean? It means you need to A. Train in both aspects of cardiovascular endurance, and muscular endurance. The reason for this is when training muscles it leads to a buildup of lactic acid in the muscles being used-- a waste product of the process that produces the energy for muscular contraction. If the heart, lungs, and circulatory system have been able to provide enough oxygen to the area, the lactic acid will be reprocessed by the body into a new source of energy; if not, the buildup will eventfully prevent further contraction leading to total muscular failure.
The muscles that are in use well doing a push up are anterior deltoid, coracobrachialis, pectoralis major-minor, and triceps brachii. Also a variety of stabilizing muscles.
How to do a push up:
Starting position: Lie flat on the ground, face down. Place your hands slightly outside of your shoulders and your fingertips parallel to your collarbone. Make sure your elbows are at 45 degree angles to your torso. Place both feet on your tiptoes.
Actions: Raise your legs and hips off the ground, your lower back should arch slightly. Extend your arms, pushing into the ground. to return lower your body (in a single plane) by bending your arms.
What to AVOID: Segmental elevation, i.e., your shoulders rising before your hips or vice versa. Elevating your shoulders toward your ears. Moving your head forward.
Easier version: Shorten the lever by bending your knees to the floor. Maintain the same activation pattern and movement sequence.
Difficult versions: Place Swiss ball on feet. Two Swiss balls on hands. Raise a leg. One handed push-ups. Raise the angle of elevation to 45 degrees down, or up. There are also many different hand variations you can use to associated certain muscles.
