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    Hspu PDF

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    Juan Loáisiga
    This document discusses two variations of handstand pushups and compares their muscle involvement. The first variation involves moving the elbows out to the sides, distributing workload evenly across the shoulders. The second variation involves moving the elbows forward along the body, placing more burden on the front of the shoulders. The second variation also engages the upper back muscles more, especially the trapezius and wings, which work to stabilize the shoulder joint. The second variation is considered more difficult and better for skills like planche and maltese.

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    Hspu PDF

    Uploaded by

    Juan Loáisiga
    211 views9 pages
    This document discusses two variations of handstand pushups and compares their muscle involvement. The first variation involves moving the elbows out to the sides, distributing workload evenly across the shoulders. The second variation involves moving the elbows forward along the body, placing more burden on the front of the shoulders. The second variation also engages the upper back muscles more, especially the trapezius and wings, which work to stabilize the shoulder joint. The second variation is considered more difficult and better for skills like planche and maltese.

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    hspu.pdf

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    This document discusses two variations of handstand pushups and compares their muscle involvement. The first variation involves moving the elbows out to the sides, distributing workload evenly across the shoulders. The second variation involves moving the elbows forward along the body, placing more burden on the front of the shoulders. The second variation also engages the upper back muscles more, especially the trapezius and wings, which work to stabilize the shoulder joint. The second variation is considered more difficult and better for skills like planche and maltese.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    211 views9 pages

    Hspu PDF

    Uploaded by

    Juan Loáisiga
    This document discusses two variations of handstand pushups and compares their muscle involvement. The first variation involves moving the elbows out to the sides, distributing workload evenly across the shoulders. The second variation involves moving the elbows forward along the body, placing more burden on the front of the shoulders. The second variation also engages the upper back muscles more, especially the trapezius and wings, which work to stabilize the shoulder joint. The second variation is considered more difficult and better for skills like planche and maltese.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    Hand stand push ups variations

    There are a lot of


    different variations of
    Hand Stand Push Ups
    (HSUP). In this article
    will discussed 2 most
    important variations.
    Will be considered:
    •differences,
    •relevance.
    •advantages,
    •correct performance
    technique,
    First variation is showed on figure 1. Elbows moving to the sides and goes
    down without or with small angle. Second variation is showed on figure
    2. Elbows moving along the body, bodyline form angle with floor (leaning
    forward).

    figure 1 figure 2.
    Same pictures- view from the
    back

    figure 1 figure 2.
    So what is the
    difference between
    this ways of
    implementation
    First of all lets look on muscles
    which included in each way of
    HSPU. Obviously, in second
    way of HSPU front beam of
    shoulder get more burden
    instead of first way, where
    burden on shoulder muscles
    evenly distributed. Also angle
    between body and shoulder
    bone more in second way of
    HSPU, that provides greater
    stretching of the shoulder
    muscles(Figure 3 ). Figure 3
    And the most interesting difference
    is appeared in work of our upper
    back. In first way of HSPU your
    trapezius muscles work
    automatically because of block in
    shoulder joint. When you lift up your
    hand to the side till 175-180 degrees
    your shoulder work to move your
    hand up after 175-180 degrees you
    get a block of shoulder joint(or
    aprox 92 degrees between spine and
    shoulder bone(SB) this angle easer
    to compare with next case). To lift
    up your hand more, your body have
    to rotate scapulas. This work is done
    by trapezius. That kind of move we
    can see on figure 4
    figure 4
    In second way of HSPU your
    trapezius muscles doesn’t work
    automatically because of block in
    shoulder joint appear later. On
    figure 5 you can see angle
    between spine and SB in block(it
    more then in previous case). So
    you need stress you trapezius
    more in second way of HSPU to fix
    scapula in correct position. The
    biggest difference in working
    muscles of upper back occurs in
    wings. As already have showed in
    second case joint have less stable
    position. Because of that wings
    doing work to stabilize it.
    However in first case wings
    doesn’t work. Comparison of first figure 5
    and second ay to do HSPU on
    fig.6,7.
    figure 6

    figure 7
    Figure 8

    Fig.8. shows temperature map where red- strong stress of muscles and
    blue- relaxing. Here we can see that in first way of HSPU wings is
    included less than in second way.
    Conclusion
    •The second type of push-ups more difficult
    because involve more stabilizing muscles and
    less beams of shoulders muscles.
    •Only the second type push ups involve wings
    and front beam of deltas.
    •To improve your level in planche of maltese
    you have to use second way of HSPU.
    •First way HSPU good only for pumping
    shoulders

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