Так не будет, более 500 участников не будут стоять по стойке "смирно!"

Уважаемые участники! Нужен ваш совет и помощь. В первых запусках 100-дневки у нас каждую неделю один день уделялся вашим вопросам. День так и назывался "вопросы и ответы". Мы собирали самые интересные вопросы, которые за неделю вы задали нам и которые по разным причинам не были освещены в инфо-постах, и давали на них "официальный" ответ, чтобы не было необходимости рыться по десяткам страниц комментов. Получался такой себе мини-FAQ. Также в этот день можно было задать любой вопрос касательно тренировок, питания и чего угодно. Потом мы отказались от этой практики, т.к. использовали дни вопросов и ответов для инфо-постов, количество которых растет с каждым запуском.
Так вот вопрос - стоит ли вернуть день вопросов и ответов, нуждаетесь ли вы в том, чтобы раз в неделю получить развернутый ответ от ведущих 100-дневки на интересующий вас вопрос? Или вам достаточно обратной связи, которая предоставляется в ежедневных комментах?

Имеется ввиду, что локти не должны уходить назад за спину, а опускаться ровно вниз вдоль тела. Чтобы понять как это, лучше попросить кого-нибудь посмотреть со стороны и подсказать когда вы локти заводите назад, а вам надо прочувствовать момент, когда локти уходят назад и не давать им это делать. Также напарник может взять палку и легонько прислонить к спине (но чтобы это не подталкивало вас вперед), тогда вы почувствуете когда вы касасетесь палки локтями.

For many people, including me, WorkOut began after watching unusual push-ups, demonstrated by Bartendaz team:


To be honest, I was also very impressed by them, but to be able to do those tricky things, you have to learn the basic push-ups before. And that is what today’s info-post is all about!

Push-ups

Push-ups is a basic compound exercise, done on the floor (or any other surface, not necessarily hard one). The main muscles involved are pectoral and triceps. Indirectly loaded muscles are anterior part of deltoid, forearms, small hands muscles, lower back muscles, abs and quadriceps.

Key Moments

- The bigger the range of motion of a movement, the more muscles are involved during it, therefore try to push-up till you touch the floor with your nose or chest
- When you do a push-up, keep your arms, back, stomach and legs muscles strained, your body should form a straight line and keep it during the entire movement
- To get maximum results you should lower slowly and lift fast
- You should do the push-ups using the strength of your pectoral and arms muscles, no other way
- Breathe in while moving downwards, breathe out while moving upwards

Exercise Overview

In spite oftheir efficiency, push-ups are one of the safest exercises in workout! Nevertheless you should implement the following rules of a proper technique:

- A movement should be carried out using the natural trajectory
- Do not bend backwards or arch your back, do not bend at your waist, imagine the straight line going through the back of your head, between the shoulder-blades till your buttocks, this straight line should be kept all the time
- Do no jerks, no sharp movements or waves
- Do not crane your neck or squeeze your chin down, you should look straight ahead
- In case of any unpleasant feelings stop doing an exercise and try another variant

The exercise itself could be divided into 4 parts:

1. Get in the starting position with your hands apart slightly wider than shoulder width
2. Tense the whole body, try to form a straight line from the back of your heat till your heels
3. Bend your elbows, lower down your body till you touch the floor with your nose or chest
4. Unbend your elbows using only arms and chest muscles (no swings!) and get back to the start position.

Alternations (easier variants)

If you’re not strong enough yet to do standard floor push-ups, you may use the following variants as the precursor exercises:



When your own strength is not enough to do the standard push-ups, then knee push-ups is your new best friend! They let you feel your chest muscles working and let you learn how to bend your elbows right way, .

Tips

Hands position. If you’re a beginner, I would recommend you to choose a comfortable position for your hands at the distance of your shoulder width (+/-) and to drill just those kinds of push-ups during the BASIC block. ADVANCED block will give you an information on how to involve different muscles and their bundles by using the various hands positions (narrower/wider), but at the current stage the most important thing for you is to learn a proper technique!

Feet position. The wider the distance between your feet, the easier you can do the push-ups and vice-versa. You may also try to put one foot on another

Depth. Although, as it was said above, the most effective push-ups are the deep ones, somebody may feel a discomfort when the elbow angle is sharper than 90 degrees. But that is all right, you may continue to do the exercise the way you find comfortable and gradually increase an amplitude of movement, thus preparing your elbow and shoulder joints.

Wrists. Some people may experience pain, when they start doing push-ups. It’s all right, it's natural and it is caused by wrist stiffness, especially if you don’t have experience in floor push-ups. I would recommend to choose a maximum comfortable palms position, strengthen your wrists gradually and try to get accustomed to it. There is also an option to substitute floor push-ups with knuckle push-ups (or to use push-up bars) and simultaneously develop the wrist flexibility with the proper stretching exercises.

Выкладывайте видео, подскажем

Подтягиваться медленно и контролированно, гасить раскачку, вырабатывать технику подтягиваний

Развивать гибкость и да, подкладывать под пятку какие-нибудь предметы. Кстати поверьте, вы не уникальны, очень много людей не могут присесть технически правильно, это вообще проблема современного человека в связи с сидячим образом жизни.

Не связано напрямую. Каждый элемент нужно обсуждать отдельно. Т.е. для статических элементов способствует медленный темп выполнения упражнений. Для мощностных упражнений вроде выхода силой - быстрый, взрывной. Хотя опять же в каждом случае нужно смотреть на технику выполнения упражнения, потому что при любой скорости исполнения должны работать целевые мышцы, а при быстром темпе можно легко нарушить технику, снимая нагрузку с целевых мышц.

Где-то 30-45 градусов между руками и телом. От постановки руки смещается нагрузка между грудными мышцами и трицепсами. И да, завтра будет инфо-пост про отжимания

Нужно видео, чтобы дать рекомендации. По пояснице и в целом по спине. По всей амплитуде движения спина должна сохранять нейтральное положение, т.е. сохранять свои 4 изгиба. Самая распространенная ошибка - округление поясницы в нижнем положении (наблюдается характерный клевок копчиком вниз)

Уменьшайте количество. Во всех подходах но делать одинаковое количество с идеальным качеством.

При росте 181 вес 77 и говорите, что растет живот? Ну как-то... кхм

Сплит - ущербная тактика для новичка. Для лучшей подготовки к подтягиваниям, обязательно введите горизонтальные и вертикальные тяги. Например как вам посоветовали, тягу верхнего блока, рычажную тягу (тяну нижнего блока), тягу гантели к поясу.

That is no secret that those who are familiar to street workout love to do pull-ups, push-ups and different tricks on the bar. However, almost nobody of them like to squat. Nevertheless, squats are the most common and effective exercise for lower body that you can only imagine. So today we will speak about squats.

Squats

Squats are one of the most effective strength exercise, because squatting motion involves so many muscle groups all over the body. First of all, squats load your quadriceps (Musculus quadriceps femoris), butts (Gluteus maximus), adductor magnus muscles, muscules soleus. Hamstrings (Musculus biceps femoris) and gastrocnemius (Musculus gastrocnemius) run as stabilizators. These are main working muscles groups. But if you remember that you need to keep balance while squatting then we can name some more working muscle groups such as: abs, muscles of back and arms.

Key Moments

- The wider the range of motion the bigger the number of muscles involved
- Strain your abs, it will help to fixate your spine
- For best result you need to keep muscles tension during all range of motion
- Sit down slowly and stand up rapidly
- Breathe in while you moving down and breathe out while moving up

Exercise Overview

While squatting involves your knee joints and hips joints it is cruicial to follow correct form in this exercise:

- You must move using natural, optimal trajectory
- Don’t round or curve your spine, keep it in neutral position
- Don’t raise your heels above the ground, keep your weight on whole foot not on your toes neither heels
- In lower position your knees must be above your foots, also prevent moving knees inward
- Keep muscle tension during all range of motion
- Don’t straight your knees completely in upper position
- No abrupt movements, dashes, jerks, only smooth, controlled movements
- If you feel pain or discomfort stop doing exercise

Alternations (easier variants)

It may be quite difficult for beginners to keep the body balance while squatting, so if you face that problem, you may substitute regular squats with one of the following exercise:

1) Squats on chair. Put a chair behind you and do squats slowly until you touch a chair with your butt, then stand up to starting position. This will help you to learn motion without fearing to fall back.


2) Squats with support. Do squats while holding some stable support in front of you or by your side.

Tips

Weight on your feet. That is right, it seems simple, but many people fail to do this and hold their bodyweight on their toes (most often) or on their heels. Still it is correct to spread your weight on your whole feet. If you will not follow this advice then the risk of getting injured while squatting icreases dramatically (especially if you squat with additional weight).

Feet position. Most common and safe stance is when your feets are a little bit wider than your shoulders and your toes look outward. Remember that wider stance needs wider rotation of your toes outwards. It will help you to keep your knees safe while doing squats. In addition, one more thing. Everybody has one perfect stance to do squats. It is most comfortable and natural for every person and depends from length of your legs and body, flexibility and other parameters. So, find this stance, comfortable for you and try to do squats that way. We will speak later (in ADVANCED block) about how different stances can affect different muscle groups.

Arms position. If you have just started learning squats than I recommend to raise your hands in front of you while you move down. In this case, it will help you to catch balance while squatting. Alternatively, you can do squats near some sort of support (chair, table, rock, tree) and hold it with one or both hands.

Range of motion. Often you can hear an advice to squat until your hips will be parallel to the ground. Even more, such advices also tell that you can get your knees injured, if you practice deep squats. In this case, as always, we recommend listening to your body. If you feel uncomfortable in deep squats for some reasons (lack of flexibility, coordination, balance, different traumas), than do squats as deep as you can with proper technique (your feet completely on the floor, your spine has natural curves, etc.). If in some point of motion, you cannot keep proper technique (for example, you raise your heels from the ground), remember you position and stand up. Training will improve your joints and muscles and later you will do deep squats. Oh, one more thing, the wider range of motion, the better load is given to your muscles. But I think that I have already told you that before

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Как именно изменилось качество подтягиваний?