Uploaded on 27 Aug 2011
This is a detailed Taekwondo Kickboxing tutorial for basic upper body & core strength drills. These push-up drills will help increase both punching speed, power and explosiveness.
Click here for more detailed martial arts tutorials by Kwonkicker:
http://www.youtube.com/view_play_list...
Form 1 - Standard Push Up: (2:20)
Works shoulders, arms and chest to a lesser extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 2 - Extra Wide Push Up: (3:25)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 3 - Hip Push Up: (4:18)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 4 - Triangle Push Up: (5:10)
Works shoulders, arms to a greater extent (triceps), and chest. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 5 - Superman Push Up: (8:57)
Works arms, shoulders, and lower back to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
If done properly, you should be sore the day (or next couple of days) after your push up training. It is important to allow your muscles time to recover before beginning the next session. It usually takes anywhere from 2-6 days for your muscles to recover and your soreness to go away after each intense training session. When your muscles have recovered and feel normal again, you many now begin your next push up session (but make sure to eat plenty of protein and get plenty of sleep during those in-between-session recovery periods).
However, if you did your push-up training session and you do not feel sore the day after or next couple of days after, then it probably means you didn't train hard enough during your recent push up session. In which case you could increase the number of reps in each set, increase the number of sets, or increase both, and then try again. You can also switch the types of push up exercises you are doing, or the order and/or speed at which you are doing them. Experiment and find out what works best for you.
You can also read this article I wrote on basic nutrition & fat loss to find out how much protein you should be ingesting daily: http://kwonkicker.blogspot.com/2011/1...
Click here for more detailed martial arts tutorials by Kwonkicker:
http://www.youtube.com/view_play_list...
Form 1 - Standard Push Up: (2:20)
Works shoulders, arms and chest to a lesser extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 2 - Extra Wide Push Up: (3:25)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 3 - Hip Push Up: (4:18)
Works shoulders, arms and chest to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 4 - Triangle Push Up: (5:10)
Works shoulders, arms to a greater extent (triceps), and chest. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
Form 5 - Superman Push Up: (8:57)
Works arms, shoulders, and lower back to a greater extent. Try to work up to 3 or more sets. Each set should consist of as many reps as you can do. Rest anywhere from 30 seconds to 2 minutes in between each set. (this isn't the only way to structure the session, it is just one way).
If done properly, you should be sore the day (or next couple of days) after your push up training. It is important to allow your muscles time to recover before beginning the next session. It usually takes anywhere from 2-6 days for your muscles to recover and your soreness to go away after each intense training session. When your muscles have recovered and feel normal again, you many now begin your next push up session (but make sure to eat plenty of protein and get plenty of sleep during those in-between-session recovery periods).
However, if you did your push-up training session and you do not feel sore the day after or next couple of days after, then it probably means you didn't train hard enough during your recent push up session. In which case you could increase the number of reps in each set, increase the number of sets, or increase both, and then try again. You can also switch the types of push up exercises you are doing, or the order and/or speed at which you are doing them. Experiment and find out what works best for you.
You can also read this article I wrote on basic nutrition & fat loss to find out how much protein you should be ingesting daily: http://kwonkicker.blogspot.com/2011/1...
