Troy Anderson: Every body Troy Anderson here from andersontrainingsystems.com just want to share with you couple of things last week I released to you the Anderson Training Systems angle PT test contest and so I am going to share with you couple of tips about performances of the 3 disciplines. Three disciplines are push ups, sit ups and the two mile run. Not that I am in my -- I always do my home workout on before we get to ready Start to work begin and so I want to share with you a couple of tips about push ups and sits ups so I suggest you 4 sit ups, so I share with you really special technique and just change things that actually make a little more productive for abdominal training while you are the training first.
First one is the push up, push ups are pretty difficult for many people not very many people do them well and I am consulted wide a lot of people and a lot of people do them really poor when they first come to see me. We are going to be using some variation of a great mark point when we are doing our testing for the contest this is about four inches of about this soft medicine ball, every one come and use this testing balls so those you are going to the contest. So what you are going to do is you are going to have something like this but nice a wax cup is there, cup is about this height foe some uses some for trainer be appropriate and you want to make sure you do is more usual and so that's what we are using this in many people felt themselves shallows, specially against feel tired or just they are not quiet strong after the push ups well, so what you are going to do you are going to take the full by shoulder with stands but you don't do it with air pressure trying to feel more, if your female, females have a little bit, better time with move a little bit wider stance but you are got some more in that range and there we extend to nice straight line now what we are going to do quiet we do keep this straight line up and down, what we are going to push us down ground touch and back up now touch and back up.
Now we don't want to see is any this, this kind of push ups when we count up and doing this kind of thing will count either has to be a nice straight line from your shoulders down in your ankles, push elbows wide and touch . Also what you may not know this is going to be a 2 minute test, so you won't be allowed to come the knees in rest during those 2 minutes if you do during the contest spinal training but during the contest you will be disqualified and your rest will be started at that point time if you come in the knees you are also your time or your competition or 2 minute time will stop if you pick up of the ground and rest as such. You can put hips in the air or rest stationary we wont allow any sliding rest this is your 2 positions straight line or hips lying in the there. This will be only be allowed to maintain by the judge for about 10 or 15 seconds. So no hands off the ground, no coming to knees, it got 2 minutes good form no sliding here no doing this straight up straight down for technique.
So that's the way you are going to do the push up we are going to gray this such I am going to give you a quick example of few knock out I duly worked in down to our arm for angle 90 degree angle and this is the about the right depth for most people so that's what I am going to user it as a pretty objective make sure it about 4 inches so It is going to come down nice squeeze gluts nice firm core can hold breeze in the abs that you are going to get punched in the stomach. This will come down and touch, as such settle down here and that's how you are going to do you are going to use many as down you can when you done this many as you can come muscle fill can do any more you will come to knees and I will determinate your test. The master Anderson Training Systems push up test for PT contest rules, guide lines and training tips. If you enjoyed this video make sure you get all over and check out our website andersontrainingsystems.com and sign up for our PT contest coming in May at exercisecontest.com we loved to have you come out to test the page, its going to be appear on summers so we look fro see in there have a good day.
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