Saturday, May 26, 2012

Exercise of the Day: Judo Pushup

Today's Exercise of the Day is the Judo Pushup! I have been really enforcing strong upper body workouts with my clients lately, and I like to incorporate the Judo Pushup because not only is it effective, but because of the actions involved, people who are normally anti-pushups, tend to enjoy them!

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1-Start by going into a high plank position. You want your hands, wrists, and shoulders completely in line with each other. your hands a little wider than shoulder width apart. Point your index fingers straight forward, away from your body. Keep your back flat, pushing through your heels and activating your core muscles.

2-Bring your feet a few inches forward and make your self into a "v", your hips elevated (as pictured above).

3-Lower your body to the floor, leading with your chin (see below), trying to bring it in between your hands. Try to lower your chin and forehead as perpendicular to the floor as possible.

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4-Lower your hips to the floor, keeping your legs straight and your glutes active. At the same time, raise your shoulders and head upward until your arms are extended, keeping only a slight bend in your elbows. Remember to keep length throughout your spine and keep your core active.

judo-push-a-female.jpg
5-Reverse the last motion, raising your hips straight upwards to the ceiling, and lowering your chin back to the floor between your hands. Then return back to the starting position discussed in step 2, bringing your body into a slight "v" shape. This is one repetition.

Do as many repetitions as you can in 1 minute.

ENJOY!!

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