Crow pose for balancing

Crow Pose

Crow pose is known for various names like in Yoga "kakasana" and in the world of calisthenics it is called Frog Stand. No matter what you call the most important is how it works and why you should do Crow pose or Frog stand. This exercise help you to strengthen your wrists, shoulders and abdominal. And also improve overall body control and balance, and give you foundation to learn cool calisthenics skills like handstand, planche and V-sit. To get all the benefits of Crow pose you should need to do this in proper or regular basis. Crow pose is a challenging pose. It requires high level strength in the shoulder. It’s is great for boosting circulation. 

Benefits of Crow Pose

If you are beginner then this exercise is should be in your daily exercise goal or if you are a pro then make sure you do harder variation of this exercise. There are tons on benefits of crow pose but now we only cover most primary benefits of crow pose.

• Build Strong Wrists 
• Strengthen Your Shoulder
• Helps In Balancing Skills
• Improve Body Control and Awareness

How to do Crow Pose

• Begin with mountain pose
• Place your hands, shoulder width apart
• Place your knees high up on your elbow
• Bend your elbows, keeping them inline with shoulder
• Lift your feet off the ground.

How Crow pose help in balancing 

The first and most target body part while performing crow pose  is Wrists. Wrists are responsible for every hand balancing skills like handstand or planche. While performing hand balance exercise you control your all body weight with your wrists and for holding a long time you need to strengthen your wrists and you can do this with Crow pose because it is easy then handstand or planche. But  it's alike of those, in this exercise you also put all your body weight on your wrists but with the support of shoulder.

The second reason of how crow pose helps in balancing is strengthen shoulder. This exercise secondary target the shoulder muscles. A solid build shoulder is like a pillar of balance and crow pose help you to build or strengthen you shoulder. When you do crow pose, you put your all lower body weight on shoulder this  put more pressure then a handstand or any other exercises. 

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Handstand Push Up Trick [HSPU]

Handstand Push Up

Today i'm going to give you simple guide on How to master the Handstand Push up. The Strict handstand push up requires a combination of strength and balance to be able to perform a handstand push up. You must be able to balance a straight handstand. If you are not able to do a perfect balance handstand go to this Handstand Guide for quick master in handstand. As you add the additional dynamic strength challenge of lowering your head to the floor and pressing back up if you can't get hold a freestanding handstand make sure you practice your handstand balance in addition to strength training when working toward the goal of a handstand push up.

I recommend individual training strength and balance separately and then utilizing exercises that combine them. And also before starting any exercise you must do warm up. 

let's go for the first exercise.

Pike Push Up

This exercise will help develop the vertical pressing using only a portion of your body-weight and without the added challenge of balancing a handstand. 

• Start in a push-up position with the hands shoulder width apart.

• Walk your feet as close to your hands as possible.

• Rise  up onto your toes and try to get your hips over your shoulder. You won't be able to do this with your feet on the ground but get your hips as close as possible.

• To being over your shoulders lower down bringing your head in front of your hands until your forhead touches the floor.

• Then straighten your arms as push back and opening your shoulders at the top keep the elbows over the wrists through out the movement.

This exercise replicates the motor pattern used in a handstand push up and will help strength the necessary muscles in a functional manner.

Common mistakes

• The most common mistakes is to bring the head between rather than in front of  hands. By doing this you are no longer replicating the motor pattern of a handstand push up and therefore diminishing functional strength gains.

• Another common mistakes is straightening the arms before opening the shoulder by doing so you are training forward push ups rather than vertical pushing strength make sure you straighten the arms as your shoulder open and you keep the entire movement. 

Progression

You can progress this exercise by elevating your feet on an object with your feet elevated walk your hands toward your feet with the goal of stacking your hips directly over your shoulders. From here the mechanics are the same as with your feet an the floor bring the head forward as you lower push back up opening and elevating your shoulders at the top of the movement.

The difficulty of this exercise relates to how high your feet are elevated initially. Choose a low height object and increase the height as you get stronger to place more weight on your hands.

Wall Hspu

The second exercise is the chest to wall handstand push up this exercise simulates a full handstand push up.To perform this exercise are require you to lift your entire body weight means it requires the same degree of strength used in a handstand push up without the added challenge of balancing.

• Start in a chest to wall handstand.
• Go close to wall with your hands a few steps from wall so, the body is slightly angled.
• Lower down bringing your head in front of your hands and press back to the starting position.
• Ensure you maintain straight body alignment throughout the movement.

I recommend you to wall push up with your chest facing the wall as this utilizes the change in angle of your body used in a freestanding handstand push ups doing wall handstand push ups with your back facing the wall can it entice you to arch your back and doesn't mimic the mechanic of a freestanding handstand push up as well.

Hspu Negative

The third exercise is the handstand push up negative if you can't get to a handstand push up but can balance a handstand and can perform wall handstand push up. A great way to improve your strength while simultaneously improving your balance is to perform negatives in addition to improving your strength and balance this exercise will familiarize you with the exact position you travel through during the handstand push up helping you get better at the movement.

• To perform a handstand push up negative kick into a handstand and perform lowering phase of a handstand push up in a slow and controlled manner. Hold the position at the bottom with your head just off the ground before stepping back to your feet then kick back into a handstand. 

Repeat ensure you maintain straight body alignment throughout the movement.

Bent arm press

The fourth exercise is bent arm handstand press if you can comfortably perform the previous exercises but are still struggling with concentric portion of the handstand push up a good way to train this segment is with the bent arm handstand press this exercise incorporates both balance and strength components and allows you to practice the concentric phase with the assistance of a little momentum.

• Start with pike push up on the floor.
• When you get to the bottom of the movement lift your feet off the floor.
• Hold this position if you can comfortably do this.
• Extend your hips after you lift your feet.
• Finally use the forward momentum to help you press up.

Once you've reached the handstand step out of it and repeat. Try to resist the temptation to arch your back as your straighten your arms. 

The previous exercises should help you build both the strength and balance require to achieve your first handstand push up and later.

Complete the movement for repetitions once you've mastered the handstand push up. You can increase the difficulty by increasing the range of movement speed or even adding weight.

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Push Up - CrossFit Workout

Push up

A push up is a common body-weight exercise or we can call this a calisthenics exercise too. A push up is very effective exercise for the whole body. This can be done by anyone from beginner to advanced athletics. This exercise performed in very variation but the most popular style is classic Push up. Plus point of this body-weight exercise is that you can do anywhere without any equipment. But to get maximum benefits from push up it should be done with proper form you can check your quality of push up by clicking here. Push up is full body workout but primary muscles target is Pectoral Major (Chest muscles) and Triceps. You can change the pressure by changing the angle this method call is variations. Push ups performed in a prone position (laying down on ground with chest touch ground and back face upward) by raising and lowering the body using the arms. 

Muscles Involved 

Chest Muscles

•  One of the primary muscle targeted by push up is the chest muscles.  Pectoralis major and pectoralis minor  are the two large chest muscles act as main pushing muscle group.  As a result, these muscles become very strong and can become more muscular. click here for push up workout routine for chest.

Triceps Muscles 

• Secondary muscle target by push up is Triceps. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together the hands are placed during a push-up, the harder the triceps work. There is a special sub-set of the diamond push-up. The special version of this push-up is when the diamond is placed directly below the nose instead of the solar plexus. The nose must almost touch the floor in the center of the diamond.

Biceps 

• During the push-up exercise, the short head of the biceps brachii muscle acts as a dynamic stabilizer. This means the muscle activates at both ends the elbow and the shoulder to help stabilize the joints.

Abdominal Muscles 

• The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned. Both muscles compress the abdomen, and the rectus abdominis also flexes the spine forward, although it does not execute this function when performing push-ups.

Forearms

• Forearms worked as stabilizer to maintain a proper plank position in the standard prone push-up.

How to do Push up

Step 1. Start with the plank position place your and directly under shoulder in aligned.

Step 2. Engage your Abdominal muscles , Hamstring, Glute and also take care of lower back. (don't make arch)

Step 3. Go down slowly about 2-3 inch above ground. 

Step 4. Take care of proper form your elbow should be in "V" shape. Don't make arch with lower back. Look forward.

Step 5. Return to starting position. (take care of posture)

Posture Mistake

1. Body Position

2. Arm Position

3. Range of Motion

4. Shoulder Blade Movement .

Variations 

Knee Push up

• The easiest way to do push up in Knee push up you lay down on knee by this your lower body goes in rest position so, you only push your upper body.

One arm push up

• One of the hardest variation in One arm push up you push your body weight with only one hand which make push up harder. 
• trick - the more you flatter your leg the more it gets easy.

Hindu push up

• Hindu push up is a yoga variation of push up originated in India. This Indian style of push up is great exercise for whole body mobility and also for chest muscles.

Diamond Push up

• Diamond push up also known as Triceps Push up because this style of push up target primary on Triceps. You need more strength in your triceps then normal to perform Diamond push up.

Superman Push up

• Push your whole body with full power in air and do flying superman pose.

Fist Push up

• In this you do normal push but use Fist instead of flat palm.

Handstand Push up

• One of the hardest push up in this you have to do push up in handstand position.

Clap push up 

• At the peak of the push-up, push yourself up off the ground and quickly clap in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles for a more defined chest.

Incline Push up 

• Put your hands on higher place about 2-3 ft. aligned in straight line.

Decline Push up 

• Put your foot  on higher place about 2-3 ft. don't make arch. 

One leg Push up

• Lift one leg up off the ground and do a set. Switch legs on the next set.

Medicine Ball push up

• Push up using medicine ball. This increase your core stability  strength.

Planche Push up

• An extremely difficult variation is to perform a push-up using only hands, without resting the feet on the floor

There are tons of variations of push like 360 push up, backhanded, double clap and 3 clap push up.

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Let me known if you like some other variations.

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One exercise for Six Pack [CrossFit Workout]

Six pack

If you want a steel six pack abs then you come to the right place. If you want an effective workout you have to choose the right exercises. Today I'm going share you one of the hardest workouts for a toned and strongest six pack. This workout not only build your six pack it gives you a strong core too. This exercise is one of the best to hit every muscle in your body and can be used as an advance athlete or even as a beginner if you simply change the progression and try variations. 

Ab wheel 

The abs wheel roll out will put the focus onto your abdominal muscle. You will also need a certain amount of strength in your 

• Lats
• Chest
• Serratus anterior
• Hip Flexors and 
• Quads.

to able to do it. The ab wheel roll out is an anti extension core stability exercise that strength the spine's ability to resist hyper extension. The primary muscles target by ab wheel is abdominal   and core. This exercise puts a lot of pressure on abs which lead to a toned abs formation. Because of the hardness of this exercise it must be done if proper form to get results in six pack workout.

How to do :-

Step 1. Hold ab wheel with both hand use tight grip.

Step 2. Put ab wheel ground and make a mountain pose.

Step 3. Slowly roll ab wheel forward in straight line. (contract your abs and feel the pain)

Step 4. Go forward you can. (hold this position 3-4 sec)

Step 5. Return to the starting position.

Key Point

• Round your Upper back.
• Squeeze the Glutes.
• Tilt your Pelvis backward.
• Avoid arch in the lower back.
• Lock your arms.

If you can't hold these positions you have to change the lever and make it easier.

There are two options to do this.

1. You can either decrease the range of motion and don't roll out that far. This method help you to build strength if you can do some of reps then you look for progression. Decreasing the range motion make this exercise a lot easier for beginner level. Always remember that you have to come back in starting position, try to go control your range. If you are not able no matter how hard try on the knee.

2. You can do the ab wheel roll out on your knees. When you do it on your knees it will easy to do, but this way increases the hardness to hold the correct Pelvis position because your rectus femoris gets stretched a little bit this can force your pelvis easier into the posterior pelvic tilt position. So always take care that you don't arch your lower back.

Benefits of ab wheel

• Activate Core stability.
• It's improve posture.
• It's improve mobility.
• Reduce or prevent back pain.
• It's a full body strength builder exercise.

Variation

For beginner

• Abs Wheel roll out on Knee.
• Close range abs wheel roll out.
• Ab Wheel Plank.

For Advance 

• V ab wheel roll out.
• Plank to pike ab wheel roll out.
• Ab wheel roll out with HIIT band.

Caution:- Person suffering from lower back pain, hernia or any physical disorder should consult their fitness trainer or doctor.

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3 Best Pull Ups exercises [CrossFit Workout]

Pull Up

There are many ways to do a pull up but in the end it all comes down to three fundamental movement patterns. In this article we'll take a look on these three types of pull up movements and show you progression for each one of them let's get started with the first one.

Body rows pull up movement

This exercise known as body row. It's great for people yet to build a basic strength and feeling foot pull moves the difference between a normal pull up and body row is that your feet are resting on the ground . You have to use your legs your butt and your erector spine to stabilize the movement in the bottom position.

You start by pulling your shoulder blades together to activate your back after that you start to pull your elbows backwards and bend your arms to pull yourself up. When you're in the top position your hands should be on the same height as your chest if the bar is too high it won't work because either the angle will not allow you to perform the movement correctly or the movement gets too easy. A good solution for this are Rings or a TRX band because you can adjust them on different height. You can adjust them on different height. 

You can also make the exercise harder by archer body rows or one arm body rows here you can also change the difficulty by changing the angle.

One of the hardest variation of this movement are all kinds of front lever pull ups. Here you don't support yourself with your feet on the ground any more. When you start the tuck front lever pull ups do it on the rings because when you do it on the bar you have to extend your legs a little bit more to be able to move over the complete range of motion.

Ofcourse you can also do it on the bar but even this little leg extension makes this movement a lot harder.

Classic Pull Ups

This exercise is the classic pull up there are different way to do a pull up but when you start you should focus on pulling you shoulder blades downwards to get the necessary tension in your shoulders and back after that you pull your elbows down and bend your arms to pull yourself up at  the top you can lean yourself a little bit backwards bring your chest forward and bring your shoulder blades together to activate the same muscles like in body rows with this execution you get the most out of this movement when we talk about back development always try  to avoid any form of keeping or momentum but move clean and control.

You can make this exercise easier by using a rubber band to support the movement and you can make it harder by working with typewriter archer or even one arm pull up the less you use one arm the harder of the other on has to work.

Always make sure to work both side with the same intensity, reps, speed, and time under tension.

 Straight arm pull up

The last type is straight arm pull up here you work with front lever raise when you work with front lever raise you work with straight arms. You change your body position from vertical passing horizontal to upside down vertical like in the normal pull ups your shoulder blades down. After that you pull yourself up with straight arms imagine it like reversed great art let pull down which lets your body rotate backward around your shoulder the movement is a lot harder than a normal pull up because you don't bend your arms and the lever is longer the result is that you don't use your elbow flexors to support the movement both strength is produced in the back mostly the lats and for a small part  of the range of motion in the pecs.

Ofcourse you also have to stabilize your core and your legs to let your body straight if the full lever raise is too hard for you. You can adjust the difficulty by changing the lever you do this by bringing one leg or even both legs close to the body. To master the pull movement you should include all three types into your workout.

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Test Quality of your Push Ups

Push Ups

Push Ups are one of the most fundamental body weight exercise and are very popular the movement is simple can be done everywhere and it's very effective because you are using a lot of muscles at the same time sounds good right. The problem is that a lot of people concentrate on quantity over quality when doing push ups to avoid this you should focus on these four points make push-ups perfect.

Let's start with the first

1. Body Position

A push up is not only a triceps, chest and shoulder movement most people neglect attention in the abdominal muscles, the hip and the legs. Often they form and arched back and have a lack in body tension.

Avoid

Tilt your pelvis backward and keep your butt squeeze too tight the movement gets a lot harder with this, but it's also more effective.

2. Arm Position

The second point is the arm position the arm position doesn't really matter in term of the perfect execution a perfect push up can be done with a wide or a narrow grip but it's important to place your wrists in the nearly vertical line under your shoulder whrn you do the standard pushup.

There are still exception to that rule for example, when you are doing Pseudo planche Push ups which puts the focus more on your shoulder or when you're doing sphinx push ups which are a triceps dominant movement. If you are working with standard push ups and choose a wider grip it involves the chest more than a closed grip. If your aim is to put maximum effect on the chest you can get a workout routine for chest Click Here. And a closed grip sets to focus more on triceps.

Avoid

The only thing you should avoid completely are out flared elbows because this puts a lot of stress on your shoulder which can lead to injuries. The closer you place your arms to the body the more your elbows point backwards. The wider you place your arms the more your elbows going away from your body but they still point more backward then to the side.

3. Range of Motion

The third point is range of motion. This is quite simple, just don't cheat yourself. Go all the way up and ll the way down and let your body straight doesn't decrease the range of motion by bringing your head forward or your hips down.

4. Shoulder Blade Movement

The last point is to shoulder blade movement. This is very neglected point when you are going down you shoulder blade come together and when you go up they go apart. You should also focus on pushing them downward instead of upward, but don't forget there's still a difference between the passive and an active way of the shoulder blade movement if you are too weak in the shoulder gridle your shoulder blade comes together because you are not able to hold your body against the gravity. You can see this, especially at the top of the movement when you're going down to always focus on the tension and an active shoulder blade's movement don't let yourself fall down into your structures.

If you consider all those points and try it on your own you will notice that it's much harder to do, maybe your amount of maximum repetition will drop but that doesn't matter always focus on quality over quantity and you will be rewarded with progress and a healthy body.

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How to do a perfect Dip for Chest, Triceps and Shoulder.

Dip

A Dip is compound push exercise. Which work a lot numbers of muscles in your upper body at the same time Dip is also little bit controversial because they can affect your shoulder in a bad way.
If you don't adapt your body to it step by step. You lower your body down your arm go backwards and this can put a lot of stress on your shoulders, but like many other exercises it depends on how you execute it and prepare yourself for it to execute it right you should avoid these mistakes.

Let's start with the correct starting position.

1. Push your shoulder blades down to get the necessary tension.

2. You should also take an eye on your elbow position to extend your arms but don't overextend them.

3. Avoid a resting position on your joint and keep the tension.

4. The next mistake is any kind of half reps. when doing parallel bar dips you want to achieve a minimum of 90 degrees of flexion in your elbows of course you also can go deeper if your shoulder is mobile enough, but you should not force it because if you lack in mobility and experience, it's possible that you injure yourself in the short or the long term.

5. You should also take an eye on your spine movement some people lean their upper body forward and bend their spine when they go up and down this will also decrease the range of motion in your shoulder joint.

6.Now take a look on your elbows when we should avoid excessive outlay elbows when we do them on parallel bars. The elbow point more backward stems outwards.

7. The last mistakes is any kind keeping and swinging you strength for your dips not momentum.

Body Position.

When it comes to the body position. You can execute dips in different ways to affect some muscles more than others.

Dip For Chest

To do a chest dip you can lean yourself a little bit forward and also bring your legs pull you should also flare your elbows a little bit outwards.

• Don't do it too excessively try to squeeze your hand together at the top to target your chest in an optimal way.

Dip For Triceps

If you want to do a triceps dip aim for upright torso. Your legs should be under or in front of your hips the elbows are pointing backwards and are close to your body.

Dip For Shoulder

It's also possible to do a shoulder dip therefor you should lean your body forward as a complete until your whole body get out of the vertical line the more you lean yourself forward the harder this look get your elbows pointing backward and are close to your body.

ShoulderBlade movement

Your body like every other upper body movement, we should also take a look on the shoulder blade movement. When you start in the top position the shoulder blade is pushed downwards and slightly forward neutral. When you go down as well as possible. When you push yourself up you go back into the starting position, of course, this also depend on the specific variation of the dip and your body position as well.

Variation

Until now we are only talking about parallel bar dips. But there are also other ways to do, you can also do them on single bar or on rings.

On single bar you have to lean yourself and also bring your legs forward in this case you get into the right center of gravity for that movement.

When we talk about rings we are more flexible. Ring can live independently so you can do a different version of the exercise of course, it's harder to stabilize the movement, but the benefits is that you can rotate the rings or push them together with this freedom you can adopt the movement battle to your goals so for the most possibilities with dips you should choose rings but keep in mind that ring dips are harder than bar dips because you also have to stabilize the wobbly rings. That's great for your coordination and strength, but bad for your reps, it's also not the right tool to start with so when you're new to dips then start with an easier progression and work your way up intil you can do them on the wrists.

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What is CrossFit ? How crossfit workout work

What is CrossFit ? 

Is this is your question i must tell you first this is not a form of exercise , CrossFit is a fitness company created by Greg Glassman  an american film producer . Greg Glassman started Crossfit and promoted this as physical exercise philosophy . CrossFit has a registered trademark CrossFit.Inc 

In 2000 Greg Glassman and Lauren Jenai started this company and now in 2018 they created a wide large global community pf 13,000 people. Doing workout together become more effective and they believe this is the key for their massive success  . They organize sport event every year . 

How crossfit workout work?

Greg Glassman designed crossfit program to improve fitness health . CossFit workout is constantly varied functional movement performed at high-intensity . 

It functional phenomena looks like a physics formula. CrossFit Inc. define this as crossfit workouts are the core movement's of life .

CrossFit workout mostly combination of high-intensity exercise .

Some of exercise are:-

• High-Intensity interval training
• Running 
• Rowing
• Body-Weight exercise ( push ups , pull ups , handstand )
• Gymnastic 
• Swimming 
• Strongman
• Power lifting
• Calisthenics, etc.

Courses

CrossFit is like a fitness courses and CrossFit Inc. take care of this they provide paid courses in their workshop and also on online . You can registered for courses on their official site CrossFit Inc.

They divided courses in two main part which consist sub-parts.

 Trainee Course - This course offer to learn and performed workout to build your strength and endurance . 

              Courses                           Charges 

• Level -1 course  -        $1000 USD
• Level - 2 course -        $1000 USD
• Kids  course       -        $1000 USD
• Onlline Course  -   They have 6 sub-category .
• Specialty Course - They have 23 sub-category.

They also Provide Certificate after qualify their Certified CrossFit Trainer test . If you want to apply in this you should complete their requirement , you can checkout their requirement on official site. 

If you are eligible then you can participate in test after payment of application fee which is about to $150 USD . Till now they have only one program  [ CF- L3] but in future they can add [CF-L4] .

If you know something interesting fact's about crossfit feel free to share.