VineshWay: Customized Fitness

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Refer to google for pictures. Those guys have it covered way better than I do in this category.

Squat

1.) Make sure your knees are not bent further than your hell

2.) Go down without leaning forwards or backwards

3.) Lift using the thrust from your thighs

Vertical Jumps

1.) Get into a half squat position

2.) Tense the back of your thighs (important)

3.) Shoot yourself upwards with all your strength

4.) Return back to the initial position

Lunges

1.) Stand in a neutral position

2.) Take a step as you balance your rear foot on your toes making a 90’

3.) The Front leg should also be bent at 90’

4.) Make an effort to bend in further

5.) Return to neutral position

Walking Lunges

1.)Stand in a neutral position

2.)Take a step as you balance your rear foot on your toes making a 90’

3.)The Front leg should also be bent at 90’

4.)Make an effort to bend in further

5.) Rise up and switch leg and repeat atleast 20 times at moderate speed

Horse Stance

1.) Stand in a neutral position

2.) Make sure your stance is wide but not too wide.

3.) Point your toes inward as you bend

4.) Make sure your knees don’t go ahead of your toes

5.) Keep your back straight

6.) Sink in as much as you can.

Hindu Squat

1.) Lift yourself on the ball of your foot.

2.) Go down while keeping your upper body stationary.

3.) Lift yourself in this method- Squeeze from calves-thighs and then butt.

Roman Deadlift

1.) Put your weight on your forward leg.

2.) Kick off your rear foot as your bend your body towards your forward leg

3.) Use a push on the forward leg to propel for weight back to neutral position

Advanced:

One Leg squat

Calves:

Calf Raises straight:

1.) Grab anything heavy on each hand

2.) Propel yourself upwards

3.) Maintain the position for 2 seconds atleast

Reverse Calf Raises:

1.) keep your heel an inch higher on the ground on a surface

2.) press your toes towards the ground

3.) lift them up pressuring the calves.

Side Calf Raises

1.) Making sure half of your feet are an inch below surface

2.) Lift them upwards and maintain the position for atleast 2 seconds

A thing of note here is to have a lot of repetitions.

If you want to have a V Shape, just change the position a few inches up-down and the angle too after every 15 reps, make sure you get to being able to do 150 pushups at a go, 15 at different angles.

Wide Arm Pushup

1.) Keep your arms apart making sure your shoulders are not in use

2.) as you push yourself up, squeeze yourchest exhaling

3.) as you come down, squeeze your lats

4.) GO VERY SLOW for faster gains in size

Pushup Squeeze

1.) maintain an elevated pushup position for two minutes

2.) Squeeze chest while doing so.

3.) inhale and exhale vigorously

Arms:

Short hand right/left grip pushups

1 Make sure your fingers point inwards (or outwards)

2 Keep your hands together parallel to the centre of your chest

3 Make sure your body is in a straight alignment

4 Go down quickly

5 Raise at moderate speed while exhaling

Muscles Worked: Forearms, biceps (or triceps), shoulders.

Reverse grip pushup

1 Completely reverse the grip used while doing a normal pushup

2 go down at moderate speed and come up as fast as you can

3 exhale while coming up

4 make sure your palms are not more than 6-7 inches apart

5 Tighten your muscles as you come up.

Muscles worked: Forearms, pectorals, biceps

Recommended for Forearms

Clap Pushups

1 Start with a pushup

2 As you go down, push yourself with all your might and clap

3 Naturally returning to the first position

Recommended for fat burning and Power Conditioning

Half elevated pushup

1. keep one palm on an object less than 2 feet high

2. keep the other palm on the floor

3. perform the normal pushup from this position, be sure to alternate arms

If done at high speed aids fat burning, increases strength

Handstand

1.) Get on all fours

2.) lean downwards balancing weight on palms

3.) kickback while shifting complete weight on palms

4.) Balance as long as possible

Benefits: toning of arms, improved strength and balance, martial and meditational exercise

newbie: start with touching the wall with your legs.

Pushup Walk

1.) get on elevated pushup position (feet on a higher surface)

2.) move your hands forward and backward in walking motion

3.) Medium - High speed depending on goal

Benefits: Strength, muscle toning, fat loss (minor)

passing the ball

1.) Get a football

2.) place it by an arm as you get into pushup position

3.) grab the ball with an arm, place it by the other arm

4.) Vice versa