which got me over the hump and…
…Strides ahead, yes, that’s what I said-
Zero to 20 plus handstand push ups in less than 365 days…
Most evenings I’d flip into a
handstand, lower myself slowly down (a folded towel below me to
prevent injury) and then without pausing try pushing myself back
up…nothing-there is no back up
Push harder, I try. Nothing!
OK then, drop down and rest a few minutes, get my shower ready
whilst resting, then flip back into a handstand and try again.
Next evening:
Start with a headstand this time, you know standing on your head
(on a folded towel) and push…come on Danny you can do this-well not
tonight I can’t but I’ll try a few more times…push some, rest a
minute or two and try again.
Next evening:
Tonight, I flip into a handstand (don’t forget your folded towel)
and I have a stop watch positioned so I can see it. Then with one
hand I’m able to click the start button and now I hold my handstand
for as long as I can. (last time I tried this, which was a while
ago I managed just over two minutes-a good goal to reach is 3
minutes)
And so goes the process until I’m finally able to push 3 or 4 and
then a great day when I can do a no-momentum push-up-straight from
the headstand position. As time goes by 10 no-momentums are a
breeze.
I add slow reps, half reps into my training and then one armed
handstand holds too-(manage about 1 minute) their is a little trick
to being able to do this…maybe I’ll share it with you in a future
or let me know if you would like to know sooner!
Also, I now incorporate doing handstands on a raised hand bar so
the range of movement is longer and of course a lot harder.
So there you have it-the simple and easy way to go from zippo to
over 20 handstand push-ups in just a few minutes 4 or 5 times a
week.
Next time let’s talk about getting super powerful lungs and heart.
Till then…
Go to it. Keep Strong,
Danny
P.S. using my “system of training” my wife Helen, who usually hates
exercising and always gives up because as she says “it just takes
too long and is too daunting” I now find her doing a few sets of
jumping jacks in the morning and then I catch her cranking out a
few squats later in the afternoon-and guess what? Not only is she
fitter, she’s lost fat…quite a lot of those squiddgy pounds
actually and she’s toned up very nicely too (oh, and just in case
there are any girls out there thinking anything-I love Helen either
way but it’s nice to see her doing so well. Exercise is so good for
us all).
So many people do and for the most part it is totally unecessary. Some simple to do back exercises can fix you up in no time and prevent futher problems down the road too.
Before I started bodyweight exercises I would periodically suffer a bad and aching back. Sometimes to the extent that I could hardly tie my shoes or bend down at the sink…not much fun and painful to boot.
And have you ever done this-you’re walking along and suddenly your foot drops down unexpectedly down a step or hole and your back gives out? Did the same thing myself a few weeks ago. I was busy looking in the other direction and next thing I know I’m dropping down a step at least a foot in depth and it caused me no bother at all.
You know why?
Same reason I mentioned at the outset-I do bodyweight and functional exercises that keep my body strong so these misfortunes don’t affect me the sameway.
Here are a few of the back strengthening and back fixing exercises I do:
Tables
Just Sitting...
...and up we go
To the top and hold.
Tables are more than just for your upper back and lower back they also work your shoulders and arms too. Plus increase your flexibility.
Cobras
Starting position
And up to the top, nice arch and hold.
Move to the top nice and smoothly, breath and relax your way up. Don’t force it. Hold for a count or two and back down. 5 to 10 reps should be more then enough.
Cat Stretch
The "purr...fect" finish to any back exercise
Down and stretch your spine the opposite way
For the cat stretch you can move back and forth like a wave, up with back arched and then down with back concave and head arched up…one smooth motion. Again you can hold in each position.
So, that’s 3 easy to do back ache beating exercises you can do to get rid of that aching back and to prevent it coming in the first place.
Other exercises that are great for your back that I like to do are the bridge and kneeling back bends.
What do you think? Do you have any you find work for you?
Let me know.
Keeping your back strong,
Danny
P.S. I am not the back expert but I know someone who is and they come highly recommended. If you have real back issues or would just like to strengthen your back even more then visit the Healthy Back Institute for some great FREE information.
P.P.S. If you suffer from any type of back pain, neck pain or sciatica, you’ll want to get a copy of this guide right away.
It’s completely free and you can get instant access to it
online by visiting the link here>>> Healthy Back Institute
Well, before you do read this controversial article from Craig Balantyne…
The latest Men’s Health magazine comes down on elliptical machines
hard.
Now I know elliptical machines are often the only option for people
with bad knees, but if your knees are healthy, think twice before
using the elliptical machine for these three reasons.
First, on page 52 of the December, 2008 issue, Men’s Health warns,
“Never trust elliptical machines”.
They quote a study that found elliptical machines over-estimated
the number of calories burned in a workout by 31%!
Ouch.
So if your “elliptical cardio workout” burned 400 calories, the
truth is you really burned closer to only 300 calories.
Second, later in the Dec. issue, Men’s Health magazine interviewed
Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the
show, but had this to say about elliptical machines, “I hated the
elliptical. It was too easy, I didn’t feel like I was doing
anything.”
Exactly. I couldn’t have said it better myself.
But that’s EXACTLY why elliptical machines are so popular…
You see, the third reason elliptical machines are inferior for fat
loss is because they fail my “human nature” test.
Put it this way…
Take 100 people and put them in a gym with 100 treadmills and 100
elliptical machines.
Tell them they have to exercise for 30 minutes at a hard pace, and
they have the choice to use either the treadmill or the elliptical.
Guess where 90% of folks are going?
The elliptical!
Why?
Because it is human nature to take the EASY WAY out. And that is
why elliptical machines are so busy at the gym and you rarely see
anyone doing intervals on a treadmill or bodyweight circuits in the
corner of the gym.
Often I see folks using the elliptical machine only to say they
“worked out”, but without getting any REAL work done.
So if you are stuck at a fat loss plateau, and you’ve been counting
on the elliptical machine to help you out, then forget it.
To burn fat and get more out of your workouts, do interval training
outside, on a bike or treadmill, or with kettlebell exercises or
bodyweight circuits.
For more interval training and bodyweight workouts, visit:
=> NEW Bodyweight Training And Fat Burning Solution
These are all better options in your fight against the fat,
Craig Ballantyne, CSCS, MS
***************************
What do you think? Do you agree or disagree with Craig?
Keep Strong. Seize the day.
Danny
As you perform a regular push up simply transfer your weight over to one arm and continue the push up motion.
You can shift as much weight over as you like or are strong enough to do. You can alternate between sides one at a time or perform a few at a time and then switch over.
Also, try push up stands for extra range of motion and to increase the difficulty. On your fists or fingers works well too.
Give this push up a try and feel the difference.
Keep strong,
Danny
P.S. Even if you are strong enough to do one armed push ups this is still a great exercise as it brings different muscles into play.
P.P.S. The same priciple can be applied to many other body weight exercises too…think dips and chins as an example.
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