Classic Push-Ups: A Secret for Strength and Health.
by Viktor Lindberg

Classic Push-ups are a simple yet powerful exercise that not only strengthens your body but also provides a range of health benefits. Whether you're a beginner or a seasoned athlete, incorporating push-ups into your training can revolutionize your fitness routine and improve your overall health.
Execution:
• Starting Position: Begin in a plank position with hands placed on the ground under the shoulders and body straight from head to heel.

• Lowering Phase: Lower the body towards the ground by bending the elbows while keeping the body straight and the core engaged.

• Lifting Phase: Press upwards through the arms to return to the starting position without locking the elbows completely.

• Repetitions: Repeat the movement at a controlled pace, focusing on engaging the chest, shoulders, and arm muscles.

Remember:
1. Hands are shoulders width.
2. 45-degree elbows.
3. Move set: breath IN the floor/blow the floor AWAY.

Muscles Targeted:
• Chest Muscles (Pectoralis Major): Push-ups are an excellent exercise for building and shaping the chest muscles.
• Shoulder Muscles (Deltoids): The deltoid muscles are activated to stabilize the shoulder joint during the push-up movement.
• Triceps: The triceps work to extend the arms during the lifting phase of the push-up.
• Core Muscles: To maintain the body in a straight-line during push-ups, the core muscles must be engaged for stabilization.

General Health Benefits:
• Strength and Muscle Growth: By engaging multiple muscle groups simultaneously, push-ups help increase strength and promote muscle growth.
• Endurance: Push-ups can be performed in intervals to improve endurance and increase stamina.
• Flexibility: As push-ups require a certain degree of mobility in the shoulders and chest, they can contribute to improving flexibility over time.
• Improved Posture: By strengthening the core and upper body, push-ups can help correct poor posture.

Benefits for Martial Artists:
• Functional Strength: Push-ups mimic many of the movements required in martial arts, making them an excellent exercise for building functional strength.
• Core Stability: A strong core is crucial for generating power in martial arts. Push-ups activate and strengthen the core muscles for increased stability.
• Injury Prevention: By strengthening the muscles around the shoulders and wrists, push-ups can help prevent common injuries in martial arts.

Closing Thoughts:
Push-ups are a versatile exercise that can be adapted to different fitness levels and goals. Whether you want to increase your strength, improve your overall health, or prepare for martial arts, pushups are a simple yet powerful exercise that offers a range of benefits for the body and mind. So next time you work out, be sure to include push-ups in your routine to achieve maximum results and enjoy a stronger, healthier body.

It is better to do 5 repetitions correctly, than 10 poorly performed.

Diamond Pushups:
An Effective Twist on the Classic for Strength and Health

Diamond push-ups are a variation of the classic push-up exercise that not only challenges your strength in a new way but also offers a plethora of benefits for both your overall health and martial arts performance.

Execution:
• Starting Position: Begin in a plank position with hands placed under the chest and forming a diamond shape with thumbs and index fingers.


• Lowering Phase: Lower the body towards the ground by bending the elbows while keeping the body straight and the core engaged.


• Lifting Phase: Press upwards through the arms to return to the starting position without locking the elbows completely.

• Repetitions: Repeat the movement in a controlled pace, focusing on engaging the chest, shoulders, and arm muscles.

Muscles Targeted:
• Inner Chest Muscles (Pectoralis Major): Diamond push-ups place extra emphasis on the inner parts of the chest muscles, contributing to increased definition and strength.
• Triceps: Due to the narrower hand position, the triceps are activated even more during diamond push-ups, leading to increased toning and strength in the arms.
• Shoulder Muscles (Deltoids): The deltoid muscles work to stabilize the shoulder joint throughout the movement, contributing to increased shoulder stability.

Benefits for General Health:
• Strength and Muscle Growth: Diamond push-ups provide an effective workout for increased strength and muscle growth, especially in the chest, arms, and shoulders.
• Endurance: Like regular push-ups, diamond push-ups can be performed in intervals to improve endurance and increase stamina.
• Flexibility: Diamond push-ups require a certain degree of mobility in the shoulders and wrists, which can contribute to improving flexibility over time.

Benefits for Martial Artists:
• Increased Triceps Strength: Since the triceps are crucial for many martial arts movements, strengthening these muscles through diamond push-ups can improve striking and grappling strength.
• Improved Shoulder Stability: The deltoid muscles are heavily engaged during diamond push-ups to stabilize the shoulder joint, which is important for martial artists who rely heavily on their arms.
• Versatile Training: Diamond push-ups offer a versatile workout that strengthens multiple muscle groups simultaneously, which is crucial for maintaining a balanced and strong body for martial arts performance.

Final Thoughts:
Diamond push-ups are an excellent variation of the traditional push-up exercise that can help take your strength and fitness to the next level. Whether you're interested in improving your overall health, increasing your strength, or preparing for martial arts, diamond push-ups are a powerful tool to achieve your goals. So next time you work out, be sure to include diamond push-ups in your routine to enjoy its many benefits for the body and mind.

Remember:
1. Hands at inner chest width.
2. Elbows tight towards body.
3. Move set: breath IN the floor/blow the floor AWAY

It is better to do 5 repetitions correctly, than 10 poorly performed.

Knuckle Push-ups:
An Advanced Twist for Strength and Martial Arts

Knuckle push-ups are an advanced variation of the traditional push-up exercise that not only challenges your strength in a unique way but also offers several benefits for both your overall health and martial arts performance.

Execution:
• Starting Position: Begin in a plank position with hands placed on the ground under the shoulders and with the knuckles on the ground instead of the palms.


• Lowering Phase: Lower the body towards the ground by bending the elbows while keeping the body straight and the core engaged.

• Lifting Phase: Press upwards through the arms to return to the starting position without locking the elbows completely.

• Repetitions: Repeat the movement in a controlled pace, focusing on engaging the chest, shoulders, and arm muscles.

Muscles Targeted:
• Chest Muscles (Pectoralis Major): Knuckle push-ups place extra focus on the chest muscles and help increase strength and definition in the chest.
• Triceps: Due to the unique hand position, the triceps are more engaged during knuckle push-ups, leading to increased toning and strength in the arms.
• Forearms (Brachioradialis): Knuckle push-ups require significantly more effort from the forearms compared to traditional push-ups, which can result in improved strength and endurance in the forearms.

Benefits for General Health:
• Strength and Muscle Growth: Knuckle push-ups offer a challenging workout to increase strength and muscle growth, especially in the chest, arms, and shoulders.
• Endurance: Like regular push-ups, knuckle push-ups can be performed in intervals to improve endurance and increase stamina.
• Stability and Balance: By performing push-ups with the knuckles as support, knuckle push-ups can help improve stability and balance by activating the forearms and wrists.

Benefits for Martial Artists:
• Functional Strength: Knuckle push-ups mimic movements that may be relevant in certain martial arts, especially those involving strikes or blocks with the knuckles as the primary point of contact.
• Improved Technique: By practicing push-ups with the knuckles as support, martial artists can improve the technique for strikes and blocks that use the knuckles as the primary contact point.
• Mental Strength: Knuckle push-ups require a high level of focus and endurance, which can contribute to strengthening the mental resilience of martial artists.

Final Thoughts:
Knuckle push-ups are an advanced variation of the push-up exercise that can offer many benefits for both your physical and mental health, as well as for your performance in martial arts. However, it's important to approach this exercise with caution and gradually increase intensity to avoid injury. So if you're ready to take your training to the next level and challenge yourself, consider incorporating knuckle push-ups into your workout routine to enjoy its many benefits.

(Triceps activation) Get into position. Hands at chest width. First 2 knuckles into the floor, this also pronounce them and strengthen them. Good practice for punching. Stand elevated on your toes, or on your knees if you've some damage or lack strength. Tighten your core. Try to keep your body straight. Elbows tight towards your body. When moving down towards the floor, breath IN. When pushing away, breath OUT. Repeat 10 repetitions, 3 sets for example. Or as many you can handle.

It is better to do 5 repetitions correctly, than 10 poorly performed.

Serratus Push-ups: A Key to Strength and Health.
by Viktor Lindberg

Serratus push-ups are a versatile and effective exercise that not only builds strength but also improves overall health. This exercise, which focuses on activating the serratus anterior muscle, provides a range of benefits for both everyday activities and sports performance.

Execution and Targeted Muscle Groups
To perform serratus push-ups, place your hands on the floor with arms extended and fingers pointing forward. Instead of lowering your body by bending the elbows as in a traditional push-up, lower your chest by rounding your back and pushing your shoulders upward and forward. This engages the serratus anterior muscle powerfully and provides an intense workout for this muscle group.


Serratus anterior is a crucial muscle for stabilizing the shoulder blades and assisting in movements such as raising the arms overhead and rotating the shoulder blades. By training this muscle, serratus push-ups not only improve your upper body strength but also enhance your shoulder stability and mobility.




Benefits for General Health
In addition to strengthening specific muscle groups, serratus push-ups offer several benefits for overall health. By challenging the body's stability and strength, this exercise helps improve your posture and reduce the risk of injuries in everyday life. Moreover, it can help boost your metabolism and improve your body composition by increasing muscle mass and reducing body fat percentage.

Benefits for Martial Artists
For martial artists, serratus push-ups are particularly advantageous as they mimic many of the movements performed during training and competition. By strengthening the serratus anterior, this exercise enhances your ability to generate power and perform quick and precise movements with the upper body. Additionally, it helps improve shoulder stability and prevent injuries that may occur during martial arts training.

Summary
Serratus push-ups are a powerful exercise that provides a range of benefits for both health and performance. By training and strengthening the serratus anterior muscle, this exercise improves your upper body strength, shoulder stability, and posture. For martial artists, it is especially valuable as it mimics many of the movements required during training and competition. So, if you want to take your training to the next level and improve your overall health, give serratus push-ups a try!

Same principle as classic push-ups, but with another move set in the actual push. BLOW away the floor, and in one move you will push your butt towards the roof and move your head parallel with your arms in a "standing dog" yoga kind of pose. This will activate your serratus muscle. Then move back to classic push-up starting pose. Rinse and repeat don’t forget to breath! This move strengthens your serratus, which is the so-called "boxing muscle". A vital muscle for a strong punch. This move is also great for rehabilitating back and shoulder damage and pain issues.

It is better to do 5 repetitions correctly, than 10 poorly performed.

Archer with a resistance band is an excellent exercise that not only strengthens muscles but also promotes overall health. This exercise, which can be performed using simple equipment like a resistance band, offers many benefits for both beginners and experienced practitioners.




Execution and Targeted Muscle Groups

To perform Archer with a resistance band, attach the band to a stable object. Stand sideways to the band and hold one end of the band with the hand closest to the object. Begin with arms extended and pull the other hand backward as if drawing a bow to shoot an arrow. Then return to the starting position with controlled movements.

This exercise primarily targets major back muscles like the latissimus dorsi, as well as the biceps and deltoid muscles. Additionally, stabilizing muscles such as the trapezius and rotator cuff are activated when performing the exercise with correct technique.

Benefits for General Health

Archer with a resistance band is not only an effective strength training exercise but also offers benefits for overall health. By working multiple muscle groups simultaneously, this exercise increases your calorie expenditure and improves your body composition. Moreover, it helps improve your posture and reduces the risk of back and shoulder injuries by strengthening the stabilizing muscles around the shoulders and back.

Benefits for Martial Artists

For martial artists, Archer with a resistance band is particularly advantageous as it trains muscles and movements relevant to many martial arts. By strengthening the latissimus dorsi and biceps, this exercise improves your ability to perform powerful strikes and grips. Additionally, it helps enhance your shoulder stability and prevent injuries that may occur during training and competition.

Summary

Archer with a resistance band is a versatile and effective training exercise that offers many benefits for both health and performance. By training multiple muscle groups simultaneously and improving your posture, this exercise contributes to improving your overall health and reducing the risk of injuries. For martial artists, it is particularly valuable as it trains muscles and movements relevant to many martial arts. So if you want to strengthen your upper body and improve your performance, incorporate Archer with a resistance band into your training routine today!

Flyes with Resistance Band: An Effective Exercise for Chest Muscles

Flyes with a resistance band is a fantastic training method that not only strengthens the chest muscles but also promotes overall health. This exercise, which can be performed with simple equipment like a resistance band, offers many benefits for both fitness enthusiasts and martial artists.


Execution and Targeted Muscle Groups

To perform Flyes with a resistance band, attach the band to a stable anchor in front of you and hold one end in each hand. Begin with arms extended out to the sides and hands at chest height. Then, with a slight bend in the elbows, bring your arms together in front of you as if hugging a large tree trunk. Slowly extend your arms back to the starting position.

This exercise primarily targets the chest muscles, especially the pectoralis major and pectoralis minor. Additionally, it also engages the deltoid muscles and triceps when performed with proper technique.

Benefits for General Health

In addition to strengthening the chest muscles, Flyes with a resistance band offer several benefits for overall health. By working the chest and shoulders, this exercise improves your upper body strength and contributes to a balanced muscle development. Moreover, it can help improve your posture by strengthening the muscles around the shoulders and upper back.

Benefits for Martial Artists

For martial artists, Flyes with a resistance band are particularly advantageous as they strengthen the chest muscles crucial for many martial arts movements. By enhancing chest strength and endurance, this exercise can increase the power and precision of your strikes and grips. Additionally, it can help improve body balance and stabilize the shoulders, which is important for avoiding injuries during martial arts training and competition.

Summary

Flyes with a resistance band is a simple yet effective exercise that offers many benefits for both health and performance. By strengthening the chest muscles and improving upper body strength, this exercise can enhance your performance in both daily activities and martial arts. So, if you want to strengthen your upper body and improve your martial arts performance, incorporate Flyes with a resistance band into your training routine to achieve your goals effectively!

Deadlift with Resistance Band: A Versatile Training Method

Deadlift with a resistance band is an innovative and effective exercise that not only strengthens the body's major muscle groups but also promotes overall health. This variation of the classic deadlift exercise offers numerous benefits for both beginners and advanced fitness enthusiasts, including martial artists.

Execution and Targeted Muscle Groups

To perform Deadlift with a resistance band, place a resistance band around your feet and hold the ends of the band in your hands. Begin with a straight back and slightly bent knees. Then, lower your upper body towards the ground by hinging at the hips while maintaining tension in the resistance band. Once you reach your maximum stretch, return to the starting position by pushing upwards through the heels and activating your glutes and hamstrings.

This exercise primarily targets the major muscle groups in the body, including the back muscles such as the erector spinae and lower back, as well as the leg muscles like the gluteus maximus and hamstrings. Additionally, the core muscles are engaged to stabilize the spine and maintain proper posture throughout the exercise.

Benefits for General Health

In addition to strengthening the muscles, Deadlift with a resistance band offers several benefits for overall health. By engaging multiple muscle groups simultaneously, this exercise increases your metabolism and contributes to greater calorie burning. Moreover, it improves your posture and strengthens the legs and back, reducing the risk of back and knee injuries in daily life.

Benefits for Martial Artists

For martial artists, Deadlift with a resistance band is particularly advantageous as it mimics many of the movements and the power required during training and competition. By strengthening the back, leg, and core muscles, this exercise enhances your ability to generate power and perform quick and explosive movements. Additionally, it helps improve balance and stability, which are crucial for effective martial arts training.

Summary

Deadlift with a resistance band is a versatile and effective training method that offers numerous benefits for both health and performance. By training multiple major muscle groups simultaneously and improving posture, this exercise can reduce the risk of injuries and increase strength and performance. For martial artists, Deadlift with a resistance band is especially valuable as it enhances muscle strength, explosiveness, and stability essential for success in martial arts. So, if you want to strengthen your body and improve your martial arts performance, incorporate Deadlift with a resistance band into your training routine today!

Success through Self-awareness.
"Focusing on Your Own Fitness Journey"
by Viktor Lindberg

When it comes to an individual's own physical training, it is crucial to have the right mindset, but it is also essential to realize that the only person one should compare their progress with is oneself and no one else.

Everyone has different circumstances for physical and mental development, which means one must start from their current situation and their own circumstances.

Understanding that each person's journey is unique and that comparisons with others can be misleading or demotivating is an important part of maintaining a constructive approach to training. By focusing on one's own progress and goals, one can create a more sustainable and rewarding training routine tailored to their own needs and potential.

Reaching the insight that comparing oneself only with oneself can be a process that requires self-reflection and awareness. Here are some steps that can help reach that insight:

• Reflect on your own goals and motivations: Consider why you train and what you want to achieve with your training. By clearly defining your own goals and motivations, it becomes easier to understand why you don't need to compare yourself with others.

• Accept your own starting point: Understand that everyone starts at different levels and has different circumstances. Accept your current situation and focus on making progress from there instead of comparing yourself with others.

• Focus on your own development: Instead of comparing yourself with others, focus on your own development and progress. Keep track of your own achievements and see how far you have come from where you started.

• Challenge your own limits: Instead of comparing yourself with others, challenge yourself to be better than you were yesterday. Set realistic but challenging goals that you strive to achieve.

• Practice mindful presence: Be aware of your thoughts and feelings when you train. Try to let go of the idea of comparing yourself with others and instead focus on your own experience of training.

By actively working on these steps and practicing a mindset of self-acceptance and inner focus, you can gradually reach the insight that your only comparison point should be yourself.

Good luck with your training.  
It is better to do 5 repetitions correctly, than 10 poorly performed.

Knowing your muscles
by Viktor Lindberg

For martial artists, it's crucial to train and strengthen several specific muscle groups to enhance performance and reduce the risk of injuries. These include:

• Core muscles: Strengthening the abdominal and back muscles provides stability and power for executing quick movements and maintaining balance during combat.

• Leg muscles: Strong leg muscles are essential for generating power and moving smoothly both offensively and defensively.

• Upper body muscles: The arms, shoulders, and chest muscles play a central role in executing strikes, grips, and defensive techniques.

• Flexibility and mobility: Having well-stretched muscles and joints reduces the risk of strains and increases the range of motion, which is crucial for avoiding injuries during fast and complex movements.

However, overworking these muscle groups can lead to injuries if the training is not balanced or performed correctly. Examples of overuse and injuries include:

• Shoulder injuries: Frequent and repetitive use of arms and shoulders in martial arts can lead to overuse injuries such as tendonitis and impingement syndrome.

• Back injuries: Insufficient core and trunk strength can increase the risk of back injuries, such as muscle strains or herniated discs, especially when performing powerful techniques and lifts.

• Leg and knee injuries: Overstraining the leg muscles and lack of proper technique can cause knee injuries like ligament tears or cartilage damage.

To prevent injuries, it's important to train with proper technique, include balanced strength training and flexibility exercises, and give the body adequate time for recovery and rest between training sessions. Regular stretching and foam rolling can also help prevent overuse and promote recovery.

Understanding the Importance of Different Muscle Types
and Training for Martial Artists
by Viktor Lindberg

In the pursuit of enhancing their physical fitness and performance levels, it's crucial for martial artists to comprehend the distinction between various types of muscles and how they should be trained. While some athletes, such as bodybuilders, aim to build massive muscles, martial artists require a different type of muscle strength and endurance to master the swift and explosive movements demanded by their sport.

Fast, Strong, and Enduring Muscles: Martial artists need muscles that can react swiftly and explosively during fights or competitions. These muscles aren't just strong but also enduring to maintain high performance over prolonged periods of intense training or matches. While bodybuilders may train to maximize muscle volume, martial artists focus on developing speed, agility, and functional strength tailored specifically to their sport.

Understanding Muscle Types: Understanding the different types of muscles and how they respond to various types of training is critical for tailoring an effective training regimen for martial artists. For instance, training with low weight and high repetitions is ideal for building enduring muscles, while explosive exercises and plyometric training can enhance the speed and power of rapidly contracting muscle fibers.

Balance and Functional Strength: For martial artists, the balance between different muscle groups and functional strength is as crucial as having impressive muscle mass. Having strong and supple muscles around the joints reduces the risk of injuries and improves mobility, which is vital for executing techniques with precision and power.

Conclusion: In the context of martial arts, it's not just the size of the muscles that matters but their ability to react quickly, deliver powerful strikes, and endure throughout the entire match. By understanding the difference between different types of muscles and how to train them, martial artists can maximize their performance and minimize the risk of injuries, leading to a more successful and fulfilling career in the sport.

To improve cardiovascular fitness.
by Viktor Lindberg

 aerobic exercise or cardiovascular training is most effective. Here are some popular and effective forms of cardiovascular training:

• Running/jogging: An excellent way to increase heart rate and improve fitness. Start slowly if you're a beginner and gradually increase the intensity.

• Cycling: Whether outdoors or on a stationary bike, cycling is gentle on the joints and offers effective cardiovascular training.

• Swimming: A full-body workout that is gentle on the joints. Swimming improves fitness and strengthens muscles throughout the body.

• Walking: A simple and low-intensity form of aerobic exercise that can be adapted to different fitness levels. Speed walking or power walking can increase intensity.

• Dance/aerobics: Dance-based workouts and aerobics classes are fun ways to improve fitness while adding variety to your training.

• High-Intensity Interval Training (HIIT): Short, intense periods of exercise followed by recovery periods. HIIT can provide rapid cardiovascular benefits and effective time-efficient training. The essence of HIIT is to alternately alternate short periods of intense exercise with periods of lower intensity or rest. HIIT has become popular due to its effectiveness for both improving fitness and burning fat in a shorter time. It suits different fitness levels as intensity and exercises can be adjusted according to individual needs and goals. However, it is important to approach HIIT with caution and adjust intensity based on your own physical condition to avoid overexertion or injury.

The main principles of HIIT include:

• Intervals: Training is divided into short, intense intervals of activity followed by periods of rest or lower intensity.

• High intensity: During the intense periods, you aim to reach or exceed your maximum effort level, where your heart rate significantly increases.

• Efficiency: HIIT training is often shorter in duration compared to traditional cardiovascular training, yet it can provide equivalent or even better results.

• Diversity: Exercises in HIIT can be varied and include everything from running and cycling to strength exercises, making it versatile and adaptable.

• EPOC effect: HIIT can lead to excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories even after the workout due to increased oxygen consumption.

• Racquet sports: Sports such as tennis, squash, or badminton provide not only cardiovascular training but also a social dimension.

The most important thing is to find a form of exercise that suits your lifestyle and interests. Consistency is key to achieving and maintaining good cardiovascular fitness. Be sure to consult a professional if you have any health concerns or if you are unsure about the type of exercise that is suitable for you.

Benefits of long-distance running:

• Cost: A major advantage of running is that it is free and can be performed virtually anywhere.

• Fitness and heart health: Long-distance running is excellent for improving cardiovascular fitness and promoting strong and healthy heart function. Regular exercise can lower blood pressure and improve blood circulation.

• Weight control and fat burning: Running is effective for burning calories and contributing to weight control. Long-distance running activates fat metabolism, which can be particularly beneficial for those aiming for weight loss.

• Mental health: Running has been shown to reduce stress levels and improve mood through the release of endorphins, the body's natural "feel-good" hormones. It can also be a form of mindfulness and provide time for reflection and relaxation.

• Strength training: Although running primarily involves the legs, it engages the whole body and can contribute to overall strength training, especially in the core and lower back.

• Improved sleep: Regular exercise, including long-distance running, can promote better sleep quality and help manage sleep problems.

Benefits of breaststroke swimming:

(Maybe you should leave the phono home)

• Full-body workout: Breaststroke swimming engages multiple muscle groups simultaneously, including chest, back, arms, and legs. It provides a comprehensive full-body workout.

• Joint-friendly: Swimming is gentle on the joints, making it an excellent option for people with joint issues or those looking for a low-impact form of exercise.

• Breathing control and lung capacity: Breaststroke swimming requires a rhythmic breathing technique, which can improve lung capacity and strength in the respiratory muscles.

• Flexibility: Swimming promotes flexibility and mobility by engaging the body's various muscle groups in different movements.

• Fitness and calorie burning: Breaststroke swimming can be an effective form of cardiovascular exercise and help with calorie burning, which can support weight loss and weight management.

Regardless of age, both long-distance running and breaststroke swimming can be beneficial for health when performed with proper technique and tailored to individual circumstances. It is always wise to consult a professional before starting or changing an exercise routine, especially for older individuals or those with existing health issues.