Steve Maxwell - The Push Up Board - Ancient tools for modern Warriors
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Genre: Video Training
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In our search
for useful fitness we are always looking
at new ways
to get better results
more efficiently
. This has led us down some interesting paths
. This time one
of those paths led us
to the humble push up board
, which has been used
for millenia
. Ancient soldiers
, whose life depended
on their strength
, endurance
and abilities
, took the time
to build
and use these boards
. Why? It just works
. Using modern workout techniques with the board we were seeing whole body improvements
in strength
, endurance
and flexibility
. The push up board has become an important part
of our routine
and we carry one whenever we travel
. On the path
of health
and fitness it's hard
to beat a combination
of . . . ancient tools
and modern warriors
.For
more than
15 years I've used a push-up board
for the majority
of my body-weight upper-body pushing exercises
. It's a simple
, efficient
and economical tool that delivers results no other similar device can
. Here are ten reasons I use my push-up board:
1
. The push-up board is easier
on the wrists
. As a trainer
, one
of the major complaints I hear is either push-ups aggravate pre-existing wrist problems or
, worse
, create them
. Not so with a push-up board
. Other push-up devices
, such as the Perfect Push-Up
, alleviate wrist problems
in certain push-up exercises while compounding wrist strain
in others
.2
. Less strain
on the elbows because the hands are
in a
more natural alignment
and the board is actually gripped
, you can keep the elbows rolled inward
(with the pit
of the elbow forward
and the point
of the elbow back
) yoga-style
, thus they flex
in a
more natural pattern
.3
. Less shoulder strain once the wrists
and elbows are held
in proper alignment
, the shoulders are able
to engage
in a
more natural way
, alleviating the shoulder pain
and injury consequent
to most push-up movements
. People who do a lot
of push-ups usually complain
of considerable front-shoulder pain
and discomfort
. This is
not so with the push-up board
, leading us
to reason #4
...4
. Better lat
and sub-scapular muscle engagement because the push-up board design interconnects the hands
(as opposed
to two separate push-up handles
) you're able
to pull
yourself down during the negative/eccentric part
of the movement
. True
, this can be done
without the board
, but the board makes it MUCH easier
to learn this action
and follow through
. Regular use
of the push-up board creates much greater balance
in shoulder girdle development
. This is mainly due
to a specific
''cork-screw
'' action
of the hands
and elbows
(which I teach
in my seminars
and DVDs
) and is difficult
, at best
, to perform
without the board
.5
. More muscle fiber recruitment
in arms
, shoulders
and chest
. The gripping
and squeezing action
of the hands upon the board gives rise
to a process known as irradiation
. Irradiation
, a muscle tension principle
(which I also fully explain
in my workshops
) instantly increases muscular strength
, sometimes
as much as 15%
.6
. Better engagement
of core musculature The board's structure provides a stable platform
for a host
of full-body push-up movements involving every fiber
of the body's core
. Here's the money quote: Using the push-up board has
without a doubt enhanced my abdominal development
and definition
in a way that sit-ups
or other abdominal exercises NEVER could
.7
. Deeper stretching
of the spine
and hip flexors The old-time physical culturists knew that you're
only as young--or old--as your spine
. One bane
of modern civilization is chronic tightness
in the hamstrings hip flexors resulting from prolonged sitting
in chairs
. Most civilized people spend the majority
of their time seated either before their desks
or within their automobiles--is this you? This posture shortens these critical muscles
of movement
, additionally promoting an unseemly curvature
of the upper spine: the dreaded hyper-kyphotic curve
, or dowager hump
, prevalent
in today's society
...and
not just among the elderly
.The antidote
to these ills? Regularly working up a lather
on your trusty push-up board
, which unlocks the spine
and hip flexors
. this directly plays into reason #8
...8
. Lengthening
of the calves
and hamstrings The all-important hamstrings
, because
of continual bent-leg positioning
, become drastically shortened
, along with the musculature
of the calves
. When the calf muscles are shortened
and tight
, a veritable cascade
of problems occur
in the ankles
and feet
, in turn transferring locomotive impact forces into the knees
, hips
and lower back
. opening
, i
.e
., lengthening the calf muscles is a priority
in re-mediating these problems
. A time-honored yoga asana
, the downward-facing dog
, is a thousands year-old counter-action
.The problem with the downward dog pose is it's typically difficult
for most people
to perform correctly
. By slightly elevating the hands
on the push-up board
, this posture is
more accessible
to all but
the most flexible
. The push-up board is the
only device
of which I'm aware allowing alignment
and strengthening work
to the lower body structures as well as the upper body structures
. Which brings us
to #9
...9
. The push-up board catalyzes a wide variety
of whole-body movements impossible
to do
on other push-up devices The push-up board enables strengthening
of every body muscle
, including the legs!
10
. The push-up board is a two thousand year-old tradition I am
in love with the concept
of training as an ancient warrior
. The push-up board follows this precept
of ancient tools
for modern warriors
. I hold a deep skepticism
of most modern contrivances
. In spite
of our technological advances
, I've witnessed a steady decline
in the health
and robustness
of men everywhere
. Modern science hasn't produced solutions
to the epidemic
of general softening
. I say
, let us hearken back
to a time where men understood how
to be men
and used the traditional tools that built healthy
, functional
and beautiful bodies
.also included the PDF file
for fabricating the pushup board
The link of FILESERVE.com
MirRor Link - FiLeSoNic.com
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