如何在俯卧撑方面变得更好（俯卧撑第2部分的NASM指南）

如果您能够尝试standard push-up stated in our first articleof this series and found it to be more challenging than what you've been doing, this is excellent news! Most often, when the俯卧撑做得正确，由于肌肉纤维的靶向和增加，我们发现它在精神和身体上更具挑战性。

When focused on the multiple muscle groups involved in the push-up, this will require multiple systems to work, such as the neuromuscular and cardiovascular systems. The following article will not only help you to continue to improve your push-up, but it will also help you to identify and fix common compensations that you may be experiencing while trying to do them correctly.

While continuing to focus on keeping your alignment within the five kinetic chain checkpoints during the push-up, you may notice the following compensations:

1.腰拱
2. Scapular Winging and Elevation
3.前头

Low Back Arch

如果您或您的客户在握住或降低俯卧撑时感到不适，这是不正常的。这被认为是“下背拱形补偿”。Lumbopelvic-hip-Complex（LPHC）中的肌肉并非全部一起工作，导致肌肉失衡会导致不适和/或受伤。

在此补偿中，客户很可能会提出前骨盆倾斜（APT。）在运动评估期间呈现的下拱/APT，可以确定LPHC中可用的运动范围。正确修改和提示俯卧撑锻炼至关重要，以稳定脊柱并正确的运动模式。

肌肉to consider that are overcompensating (overactive) are:

1. Hip Flexor Complex
2.勃起脊柱
3. Lattisismus Dorsi

The overactive muscles should be lengthened. The National Academy of Sports Medicine suggests we perform self-myofascial techniques and flexibility exercises to the overactive muscles. If you are not trained or unfamiliar with the muscle and, in some cases, not licensed (in the case of the Hip Flexor Complex), it is suggested to seek professional help and instruction for lengthening techniques.

之后，重要的是要鉴定出较低的肌肉（需要激活的肌肉以确保LPHC内的肌肉平衡）。

肌肉to consider that are underactive are:

1. Intrinsic core stabilizer (anterior core)
2.臀大肌
3. Hamstrings

上面所述的肌肉应“激活”。美国国家运动医学学院建议选择锻炼以瞄准低活动的肌肉并直接延长它们。为自己或客户选择练习可能会变得复杂，因为有几种不同的练习，修改，进度和样式。以下是一些具有重要提示的练习的例子，以激活这些不足的肌肉。

1. Iso Prone Ab is also known as a plank.

这可能不是您习惯的普通木板或木板。同样，我们以NASM的方式非常注重细节，并希望确保您正在激活所有正确的区域，以确保效率和神经肌肉控制。木板通常做错了，并专注于一个人可以支撑自己的时间。

The NASM approach aims to stabilize the core while activating the glutes and intrinsic core stabilizers while keeping alignment in the five kinetic chain checkpoints. It is suggested to start the plank in the same manner as how you would start the push-up, but on your elbows instead of on your hands. Modifications may be needed while addressing a client that has presented a low back arch. Performing a knee plank is often used to ensure activation of the anterior core and glutes.

教练提示——确定continuously address the five kinetic chain checkpoints and check in with your client and ask:

您主要感觉到身体的哪一部分？

a.答案应该包括,in my midsection/core.

b。Answers should NOT include-in my low back or my shoulders. If a client feels the plank in their low back, this points to moderate to severe core instability and weakness. If a client feels it predominately in their shoulders, re-check their elbow placement, making sure it is placed in alignment with the shoulders and not in the "tripod" position.

2.地板桥

地板桥也是一个练习的一个例子，该练习将针对下背部的薪酬。在这里重要的是要解决此练习在仰卧位置激活脊柱中的臀部和对准，而不是“多高”臀部可以升高。此练习是在仰卧位进行的，膝盖弯曲，脚和手臂在地板上。

指导提示 - 确保连续解决5 KC检查站，并与您的客户联系并询问：

您在您体内的哪里感觉到这项运动？

a. Answers should and can include: glutes, stretching in the hip flexor, and sometimes a little in the hamstrings.

b。Answers should NOT include low back or "all" in the hamstrings.

如果您的客户感觉到底背部的地板桥梁锻炼，请尝试使用听觉，战术或视觉提示重新训练和提示客户，以降低臀部，直到他们主要感觉到臀部激活为止。一个人通常会尝试进行更多的运动，以执行不正确的运动模式，而不是专注于他们试图获得神经肌肉控制的主要肌肉群。

如果客户“只”感觉到腿筋占主导地位，请尝试调整脚，移开或靠近臀部。发生这种情况时，这称为协同主导地位。绳肌是在本练习中“帮助”的原因。但是，有了下腹弓的补偿，绳肌可能学会了统治，因为臀部很难激活。

肩cap翅

在通过NASM认证的私人教练进行俯卧撑或动态运动评估期间，您必须注意并确定您或您的客户是否显示肩cap骨。当胸部脊柱肌肉（即胸部和后肩）具有不平衡时，通常会出现。具体而言，当出现肩cap翅时，会影响以下肌肉：

过度活跃的肌肉：

1.胸大学专业

美国国家运动医学学院建议通过使用PIN释放技术抑制和延长胸大肌的大关，通常使用泡沫滚筒，然后是胸大肌拉伸。

肌肉不足

1.塞拉图斯前部
2.中和下梯级

在抑制和延长序列之后，专门选择练习以激活前后斜方肌的塞拉图斯。考虑到客户的可用运动范围及其目标，请确保所选择的练习经过适当修改或进行。

Shoulders elevate

在通过NASM认证的私人教练进行俯卧撑或动态运动评估期间，您可能会出现肩cap骨海拔。这通常是在上胸部脊柱和中脊柱肌肉内具有肌肉失衡的客户。具体而言，当出现肩cap骨抬高时，会影响以下肌肉：

过度活跃的肌肉：

1.上斜方肌
2. Levator scapulae
3.胸骨质体

美国国家运动医学学院建议通过使用PIN释放技术来抑制和延长这些肌肉，通常使用泡沫滚筒，然后每次伸展运动进行锻炼。当涉及胸骨骨体（SCM）时，我们强烈建议您雇用许可的手动治疗师来帮助抑制颈部的这一敏感区域。

肌肉不足

1. Mid and Lower Trapezius

在抑制和延长序列之后，专门选择练习以激活中和下斜方肌。考虑到客户的可用运动范围及其目标，请确保所选择的练习经过适当修改或进行。

Forward Head

在执行时俯卧撑or during your dynamic movement assessment by an NASM certified personal trainer, you may have identified the compensation of having your head move forward and out of alignment within the five KC’s. This is often presented with a client who has a muscular imbalance within the muscles of the upper thoracic spine and cervical spine. Specifically, when forward head is presented, the following muscles are affected:

过度活跃的肌肉：

4。Upper trapezius
5. Levator scapulae
6.胸骨质体

美国国家运动医学学院建议通过使用PIN释放技术来抑制和延长这些肌肉，通常使用泡沫滚筒，然后每次伸展运动进行锻炼。当涉及胸骨骨体（SCM）时，我们强烈建议您雇用许可的手动治疗师来帮助抑制颈部的这一敏感区域。

肌肉不足

2.深宫颈屈肌

遵循抑制和延长序列，专门选择练习以激活深宫颈屈肌。考虑到客户的可用运动范围及其目标，请确保所选择的练习经过适当修改或进行。

肩cap翅，肩cap骨高程和前头姿势的一个很好的练习（不限于）的例子，同时还要牢记五个动力学链链检查站，而正确的俯卧撑的目标如下：

纳斯楼眼镜蛇

在执行时n NASM floor cobra, keep in mind this is quite different from a traditional cobra taught in yoga. The floor cobra's purpose is to continue to work toward spine stability while working on lengthening the pectoralis major and activating mid & low trapezius and serratus anterior.

This is often taught as scapular retraction (mid-low trapezius) and scapular depression (serratus anterior.) The exercise is performed prone while the head and chest hover near the floor and always consider the five kinetic chain checkpoints.

- 指示提示 - 确保不断扫描五个动力学链检查站，并与客户签入并询问：

您在您体内的哪里感觉到这项运动？

a. Answers should include- mid/low trapezius (mid-back muscles)

b。答案不应包括我的三头肌，腰背或颈部。如果客户认为眼镜蛇是这些区域，则指向中度到严重的核心和脊柱不稳定性，并且肩膀的运动范围有限。如果客户认为它主要是在三头肌中，请尝试扩大手臂或用手臂引导他们朝着t的位置引导，以重新聚焦肩cap骨回缩。

假设客户在脊柱内的后背部或颈部感觉更多地感觉到它。通常，客户会在其脊柱中出现中度至重度延伸，以弥补肩cap骨（肩blade骨）的有限收缩。

如果您对客户有信心接受您的教练，提示并具有动力学意识，并准备好进行俯卧撑，而脊柱没有任何补偿。在这种情况下，您可能还想尝试俯卧撑加号。

Push-up plus

在执行俯卧撑Plus时，除了“推动”肩cap骨作为最终位置外，俯卧撑的标准提示还适用。这种“通过”专门针对中和下斜方肌以及内在的核心稳定器。请记住，五个KC，胸椎保持中性，而客户执行“推动”。

Remember that there are several other exercises, modifications, and progressions when it comes to correcting the compensation of scapular winging, elevation, and forward head posture. Performing an exercise for each compensation to further detail or address each segment of the compensation can also help you or your client obtain neuromuscular control in those areas. Correcting these compensations are key to performing a correct push-up in the long run.

Now that the compensations are addressed, we get to focus on how to challenge the push-up continuously. Specifically, addressing modifications and progressions of the push-up to make it either do-able and/or more intense for yourself or your client.

在考虑俯卧撑的修改和进步的同时，美国国家运动医学学院通常会参考，教导和使用神经连续体，以选择哪种类型的俯卧撑对个人来说是适当挑战的。See chart below. <--------

在解决神经连续体的同时，考虑相对于重力改变身体位置也很重要。进行锻炼的距离越靠近地板，就越难。更不用说通过增加，四肢或提供不稳定的表面来改变其稳定性。

Some individuals can not fathom doing a push-up, let alone getting on the floor to do it because it’s either been historically hard or they haven’t seen the benefit in it. Giving your client an attainable push-up exercise and allowing them to perform a modified push can be a great way to empower your client to start to incorporate push-ups into their fitness routine.

俯卧撑修改的例子

1.墙俯卧撑发展到单腿墙俯卧撑
2.台面俯卧撑发展到单腿台面俯卧撑
3.低步骤的俯卧撑沿着低步骤发展为单腿俯卧撑。（步骤腿）
4。膝盖俯卧撑发展到单腿伸出俯卧撑
5.地板上的俯卧撑发展到地板上的单腿俯卧撑
6. Hands-on an unstable surface push-up progressed to single-leg push-up with hand on an unstable surface.

有很多方法可以使用神经连续体来帮助您的客户永远不要俯卧撑。不要忘记，您还可以在悬挂训练师，手或脚上使用不同的方式，在药球上以及任何其他稳定或不稳定的表面。只要不妥协俯卧撑的完整性并且客户能够在不赔偿的情况下完成俯卧撑，并保留F5ive KC的检查。

正如您可以看到的,有几种方法可以麦e a push-up interesting, fun, and challenging. The real question is where and when these should apply. Starting with a beginner push-up program to correct compensations may be a great start prior to progressing into a full program addressing stabilization endurance, strength endurance, hypertrophy, maximal strength, and/or power.

*2-5 days a week. It can also be used as a warm-up and movement preparation.

As the push-up gets easier and there is minimal to no compensation presented in the entire kinetic chain, congratulate yourself and/or your client for a job well done. Making sure there is minimal to no compensation is key to progressing your client to reach their optimum performance and goal. Make sure to always re-visit the neural continuum prior to moving on to another style of push-up if you ever feel bored, stuck, or not challenged.

在接下来的下一篇文章中, we will specifically address each phase of NASM's OPT model and how we can incorporate push-ups into each program according to the fitness goal. We will dive deeper into each phase, sets, reps, exact exercises and why each phase is important, and when it may apply. Start practicing those push-ups!