(Ross Enamait) The Underground Guide To Warrior Fitness

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.55Standard Pushup Your hands should beshoulder width apart.Extend up all the waywithout arching yourback.Close Grip Pushup This variation shifts theemphasis from thechest to the triceps.Asyour strengthincreases, try to bringyour hands forward sothey are directly underyour eyes.By slidingyour hands forward,this movementbecomes much moredifficult.Wide Grip Pushup This variation isolatesthe chest muscles.Bring your hands aswide as you can whilestill maintaining thepushup position.56Hands In Pushup For this variation, youwill invert your handsinward so that yourelbows point outward.This will shift theemphasis towards youtriceps.Hands Out Pushup For this variation, pointyour hands outward.You will really feel yourshoulders and armsburning with this one.Finger Pushups Youshould perform FingerPushups at least threedays per week if youare involved in apunching sport such asboxing or karate.Isuffered 3 fracturedhands before I startedincluding FingerPushups in my routine.My hands now feelbetter than ever.57Knuckle Pushups A close relative to theFinger Pushup is theKnuckle Pushup.These are alsoexcellent if you areinvolved in a sportsuch as boxing.Perform these inconjunction withFinger Pushups.Leg Up Pushups For thisvariation, lift one leg up as you godown for the pushup.Alternatelegs for each repetition.T-Pushup Perform a regularpushup except as you come up,twist and raise one arm to bringyour body into a T.Bring yourselfback down in a normal pushupposition.Alternate arms for eachrepetition.This exercise willdevelop coordination and balancewhile strengthening the upper bodyand core.58Arms ExtendedPushup Extendyour arms out straightin front of your face.Hold yourself in apushup position witharms extended.Holdyourself as long asyou can or forrepetitions of 5 or 10seconds.Ball Pushup Perform a traditionalpushup on abasketball.Thisexercise is great forbalance.Definitelygive this one a try.Between Chairs Perform a pushupbetween two chairs.Lower yourself as faras possible toachieve maximumrange of motion.Throw your pushupbars away becauseyou can get a lotmore from a pair ofchairs.59Advanced ChairPushup Elevateyour feet and loweryourself between twochairs.This exercisewill blast yourshoulders, chest, andarms.Elevated Feet Youcan perform thisexercise anywhere.Elevate your feet ona couch or chair andyou are ready to go.By elevating the feet,you increase thedifficulty of themovement.One-Arm Pushups Lower from astandard pushupposition with onehand.Rest your non-working hand acrossyour back forbalance.Work botharms evenly.This isa great one foroverall strengthdevelopment.60Sideways OneArm Pushup Begin in a straightarm plank position(page 74) and loweryourself with onearm.Push yourselfup from a sidewaysposition.Thisvariation is moredifficult than thetraditional One-ArmPushup.Plyometric Pushup Explodeoff of the ground from thetraditional pushup position.Minimize contact with theground.You can incorporate ahandclap while in the air to addto the difficulty.This is anexplosive movement that youmust conduct at a fast pace.Dips Dips are one of the best exercises tobuild the chest, shoulders, and arms.Loweryourself between two chairs (or two bars) andlift yourself back up until your arms areextended.61Chair Hold This exercise works theentire body.I could have included this asan abdominal exercise but it really workseverything.With straight arms, attempt tohold your legs out straight in front of youwith nothing but your hands touching thechair.You can flutter your legs up anddown to add to the intensity.You caneither hold this position for reps of 5seconds each or for as long as you can.Definitely give this exercise a try.Handstand Pushup - Assume a handstand position against the wall.From thetraditional handstand position, push yourself up until your arms are extended.This exercise is very difficult but EXCELLENT for overall strength development.It humors me to see most muscle bound weightlifters struggle with thisbodyweight exercise.Definitely include this exercise in your routine.If you count the Handstand Pushup and Reverse Pushup as a pushup variety,you will have 20 variations of the traditional pushup to include in your workout.Try to perform 10 repetitions of each variation and you will quickly have a 200-pushup workout.Give it a try! All Warriors should be able to perform 100consecutive pushups.Make this goal one of many that you achieve.62STRENGTHEN THE HANDSHand and wrist strength is important for all sports, particularly sports such asboxing, wrestling, grappling, and the martial arts.Earlier I introduced the Finger andKnuckle Pushup which are definite musts for your workout.Another great wayto strengthen the hands and wrists is with a bucket filled with rice or sand.In Figure 1, I simply grasp down and squeeze my hand together into a fist.Therice provides resistance against my squeezing motion.In Figures 2 and 3, I amreaching into the rice and squeezing, while twisting my hand and wrist.You willreach into the bucket and squeeze while rotating in a corkscrew motion.Turn inboth directions.Figure 1 Figure 2 Figure 3Chair Grab Hold a chair with one hand.Keep the chair upright and hold as longas you can [ Pobierz całość w formacie PDF ]

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