Jack
Black Belt
Joined: 22 Jun 2001
Posts: 1591
Location: England
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 Posted: Tue Aug 13, 2002 3:34 am Post subject: |
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Weighted pushups. Get a backpack and put some form of weight in there, and perform pushups. Although technically that is using weights.
Very slow calisthenics. On all your pushups, pullups, abdominal movements, etc. use a very long TUT (Time Under Tension) Take 4-10 seconds to go down, or up, on these movements and they'll be sure to hurt, and build muscle. 
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Jack
Currently 'off' from formal MA training
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BlueDragon1981
Red Belt
Joined: 01 Jul 2002
Posts: 779
Location: USA
Styles: Goshin Jutsu Karate, Shotokan
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| Posted: Tue Aug 13, 2002 3:26 pm Post subject: |
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A lot of the exercise mentioned by the poster (crunches ect.) do work your muscles very well. They do however build tone more than bulk. Which personally I would rather have tone than bulk.
You can build without weights but most things do more for tone and endurance of the muscles. Weights really are what add the bulk most the time.
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KickChick
Black Belt
Joined: 02 Aug 2001
Posts: 3282
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| Posted: Wed Sep 11, 2002 9:11 am Post subject: Deck of Cards Routine |
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The "Deck of Cards" routine is a modification of a regimen used by Japanese wrestlers to get into shape. This routine is very effective in increasing strength, muscular endurance, and cardiovascular fitness in a relatively short amount of time.
The basic workout done by the Japanese, consists of assigning black cards to push-ups, and red cards to deep knee bends. The deck is shuffled, and you draw a card. If, for example, a black seven is drawn, 7 push-ups are performed. Similarly, a red nine would mean 9 deep knee bends. All face cards are assigned a value of 10, aces 11, and a joker 15, 20, 25, or 30 (take your pick).
Your goal is to complete the deck in about 30 minutes or less.
Different variations can be used with the above workout.
For example, instead of two exercises, four can be used ... one each for spades, hearts, diamonds, and clubs.
An example of such a workout would be deep knee bends, push-ups, squats, and sit-ups/crunches. You can up the intensity a bit by perfroming twice as many squats as the card value says.
If you can't get through the whole deck don't sweat it!
Start out by taking out the face cards, and go through the modified deck. The following week, add the four jacks, and so on and so forth until you're doing the entire deck.
Beginners can start with the 2's, 3's, 4's, 5's, and 6's, every week or so adding an additional card until they are doing the entire deck.
Perform this routine 3-4 times a week with a day rest in between. Below are a few sample routines you can try, but feel free to make up your own.
Routine 1
Push-ups
Deep Knee Bends
Routine 2
Push-ups or Hind push ups
Sit-ups/Crunches or Leg Raises
Routine 3
Push-ups or Hindu pushups
Deep Knee Bends or Hindu squats
Sit-ups/crunches or Leg Raises
Toe Touches
Routine 4
Push-ups or Hindu pushups
Deep Knee Bends
Front Kicks
Broad jumps
You can also add calf raises, chin ups/pull ups, grip exercises .... and even hand stand push ups if you can do them!
Be creative and have fun with this.  |
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on the post.
