Airplane Commander Training Manual - B-32 (Dominator) bomber

Airplane Commander Training Manual - B-32 (Dominator) bomber

Read or Download Airplane Commander Training Manual - B-32 (Dominator) bomber [AAF Manual 51-126-7] PDF

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Additional resources for Airplane Commander Training Manual - B-32 (Dominator) bomber [AAF Manual 51-126-7]

Example text

Va r i a t i o n Feet-Elevated Push-Up 1 3 chest 2 4 E5716/Contreras/rate03/446043/FS/R1 The feet-elevated push-up is an advanced pectoral exercise that uses a greater percentage of body weight and changes the angle to make the movement more like an incline press, thereby activating more upper-pectoral musculature. Although you need to go deep for maximal effectiveness, try not to look up too much at the bottom of the movement so you don’t hyperextend the neck. E5716/Contreras/Fig. 4b/446078/JenG/R1 43 2 3 1 Side-to-Side Push-Up 4 E5716/Contreras/rate03/446043/FS/R1 Trapezius chest Anterior deltoid Triceps brachii Pectoralis major Rectus abdominis E5716/Contreras/Fig.

Build up to performing this movement by starting with a short-lever position from the knees or from a torso-elevated position with the hand on a sturdy table or chair. Also you can simply lower your body by performing controlled negatives (lower yourself slowly) until you’re able to push yourself back up properly. Control the side-to-side and rotary motions with strong core contractions. Va r i a t i o n Self-Assisted One-Arm Push-Up 1 chest 2 3 4 E5716/Contreras/rate03/446043/FS/R1 You can perform self-assisted one-arm push-ups by placing one hand on top of a sturdy chair, weight bench, or stair and relying on the other arm, hand on the ground, as much as possible to execute the push-up.

Place your arms at a 45-degree angle from your body (abducted position) and make sure your forearms and hands are directly under the elbows for maximum shoulder joint health. Look down to keep the neck in neutral position. Lower all the way and come up all the way for correct performance, which allows you to also strengthen the shoulder stabilizers and keep the shoulders healthy for years to come. 3 4 1 E5716/Contreras/rate02/446042/FS/R1 Short-Lever Push-Up The short-lever push-up is a good variation for beginners because it uses about 20 percent less body weight than a regular push-up, thereby making the exercise easier.

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