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Übung: Plyometrische Liegestütze auf dem BOSU-Ball - von Seite zu Seite

This upper-body power exercise is designed to develop the force / power profile of the chest and shoulder musculature.
The exercise activates the stretch-shortening-cycle and provides the athlete with a training stimulus that mimics the acceleration / deceleration power demands incurred in many sporting activities, particularly in physical contact sports where athletes are required to push-off of one another, or when falling or crashing into hard objects (side boards in ice hockey for example).
The repetitive nature of the exercise also helps to improve the anaerobic threshold profile of the active muscle groups, allowing the training athlete to maintain a higher force / power output through the upper body musculature for a longer duration.


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Primär trainierten Muskelgruppen: Pectoralis Major & Minor, Triceps Brachii (Long & Medial heads), Anterior Deltoid, Coracobrachials, Serratus Anterior, and the muscles of the deep abdomen and back.
Übungstechnik: The athlete places one hand on the BOSU ball, the other on the ground where the hands are placed under the shoulders, in-line with the chest.
The athlete begins the exercise with extended elbows. Each rep starts by descending into the eccentric phase of the push-up, following by a rapid, forceful concentric contraction where the athlete pushes through the arms, pressing as if trying to push the floor away from them as fast as possible so that both arms push-off from their surfaces. The athlete aims to push themselves as high as possible while also in a lateral direction so that they are able to land on the opposite side of the BOSU.  The athlete lands the push-up by coordinating the bodies deceleration back to the ground. The elbows should slowly decelerate the body by flexing to 90o.
Optionen zur Progression der Übung: You can progress the difficulty of the exercise by increasing the number of reps and set completed, by concentrating on the vertical height achieved during the repetitions, or by decreasing the recovery ratio between sets.  Alternatively, you can perform the Push-Up with 1-Leg extended off the floor.

Variationen für die Übung:
Plyometrische Liegestütze auf dem BOSU-Ball
Liegestützen auf dem Gymnastikball - Hände auf dem Ball
Liegestützen mit dem Medizin-Ball

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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