Welcome to the Off-Shore Club

The #1 Social Engineering Project in the world since 2004 !

Important Notice:

✅UPGRADE YOUR ACCOUNT TODAY TO ACCESS ALL OFF-SHORE FORUMS✅

[New]Telegram Channel

In case our domain name changes, we advise you to subscribe to our new TG channel to always be aware of all events and updates -
https://t.me/rtmsechannel

OFF-SHORE Staff Announcement: Do NOT sell Drugs here AT ALL, in short we mean 1 Drug Post = Instant persistent ban on the legit network forums ! Want to know what it means, try and see !
Happy Hacking !


30% Bonus on ALL Wallet Deposit this week For example, if you deposit $1000, your RTM Balance will be $1000 + $300 advertising wallet that can be used to purchase eligible products and service on forums or request withdrawal. The limit deposit to get the 30% bonus is $10,000 for a $3000 Marketplace wallet balance Bonus.

Deposit Now and claim 30% more balance ! - BTC/LTC/XMR


Always use a Mixer to keep Maximum anonimity ! - BTC to BTC or BTC to XMR

🗂️Keep in Mind How to Work Up to Doing Full Push-Ups

Gold

_=*Croft*=_

Business Club
💰 Business Club
USDT(TRC-20)
$0.0
Push-ups are a classic exercise to build strength even when you don't have gym equipment available, but not everybody can bang out rep after rep—sometimes you have to work on other exercises to build the strength to start doing push-ups. This is what I'll guide you through today. And if you remember those knee pushups from gym class—well, those are okay, but they aren't your best option.

To do knee push-ups, you place your knees on the ground (or on a cushion, if that's more comfortable) and otherwise do the standard push-up motion. Knee push-ups are better than nothing, but they have a few downsides compared to other types of push-ups. The main one is that they are a lot easier on your core muscles, so that while your arms and chest get a workout, your abs aren't getting the strength they'll need to stabilize your body in a full push-up. Knee push-ups also allow you to get lazy with your lower body positioning. In short, knee pushups ask less of your glutes and core, making them more of an upper-body than a full-body exercise. Here are some variations I like better.

Option 1: full push-ups in very short sets​


If you can do a few full push-ups with good form, you can build a workout from single-rep sets. Good form means that your body is tight like a plank, without your belly sagging or your hips pointing up as in downward dog. Your hands are approximately under your shoulders, and your elbows are tucked toward your body rather than flared out at 90 degrees. If you can do two or three, you're in good shape to build from that.

Instead of sets of, say, 10—which you can't do yet—do a set of just one or two reps. Then rest (or do another exercise), and come back for another push-up or two. You may want to do more sets than if you were training push-ups with higher reps. Try 10 sets of one rep each, say, or five sets of two reps. Over time, you'll be able to add reps, and then you can reduce the number of sets, if you like. Working toward three sets of 10 is a good goal.

Option 2: negative push-ups​


A “negative” push-up starts at the top, and slowly lowers down. But instead of then pushing yourself back up, you get on your hands and knees to reset to the top position again. Lower yourself down slowly each time, fully under control, as many times as you can. When you find yourself dropping down quickly, your set is over; take a break.

Negatives use eccentric contractions, which build muscle at least as well as their concentric, or positive, counterparts. You can use the same strategy to work up to other challenging exercises, like pull-ups. Beware, however—negatives are notorious for making you sore the next day, so go easy on these your first time. Once your body is used to them, you'll be able to do them regularly.

Option 3: staircase progression​


If those options are still too tough for you—or if you just want something more flexible—try a staircase progression. You can use an actual staircase, or pick surfaces at varying heights: a wall, a table, a chair, a stack of books.

Start with your hands on a high surface. This might be the wall, with your feet a few steps back, or a high countertop. Engage all the muscles in your core and legs so your body is like a stiff plank, and keep the same good form as if you were doing a push-up from the floor. Do your set of push-ups this way.

When the wall or countertop is too easy, drop your hands down to something lower, like a chair. (If you’re using an actual staircase, just start with your feet on the floor and your hands on a high step; move your hands to the lower steps over time.) Eventually you’ll be able to do full sets of push-ups from the floor. Then, reverse the progression: start putting your feet on higher and higher surfaces. Ultimate goal: handstand push-ups. Good luck and get moving!
Full story here:
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Log in

Already have an account? Log in here.

Friendly Disclaimer We do not host or store any files on our website except thread messages, most likely your DMCA content is being hosted on a third-party website and you need to contact them. Representatives of this site ("service") are not responsible for any content created by users and for accounts. The materials presented express only the opinions of their authors.
🚨 Do not get Ripped Off ! ⚖️ Deal with approved sellers or use RTM Escrow on Telegram
Gold
Mitalk.lat official Off Shore Club Chat


Gold

Panel Title #1

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Panel Title #2

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Top