Post by Bruce Tackett on Jun 4, 2018 20:28:54 GMT
That very extensive thread on Kin Shi-Hai Do invariably leads to this thread. For those of you who might have jumped onto this current KSHD craze, please tell us what you're doing.
This is my daily routine. I am doubling up on opposing muscle groups for each exercise - supersetting - going in one direction for a rep, and then in the other direction for a rep, back and forth, 12 reps in each direction for the upper body exercises, 20 reps in each direction for the arm exercises. Each movement I make is concentrated, flexing those muscles that come into play to the max. Subtle movements of my fingers and fists, and arm positions as I move, channels the resistance to where I want it. Don't get that? You'd just have to try it to see what I'm talking about.
This entire routine takes me 20 minutes.
Upper Body:
1. Military Press/Wide Lat Pulldown
2. Shoulder Raise/Pec Squeeze - I bring my arms straight out and up for a shoulder raise, and then I lower my arms while contracting my pecs, crossing my wrists at my waist, and then back up for the next shoulder raise. I alternate which wrist crosses the other with each rep.
3. Chest Push/Back Row
4. Pec Deck/Back Pull - I bring my arms up to my sides with my forearms perpendicular to my upper arms as though I had my forearms up against the pads of a Pec Deck Machine - I bring my arms across my chest, bringing my forearms together in front of me, and then I pull my arms back to the beginning position, contracting the muscles of my back and shoulders as I do so.
5. Chest Crunch/Wide Lat spread - With my arms straight out to my sides at a 45 degree angle, I sweep my arms in front of me, contracting my pecs and crossing my wrists. I then force out a wide lat spread as I sweep my arms back to the beginning position.
Arms:
1. Incline Curls/Triceps Kick Back - I do this on an incline bench, but the same exercise could be done while standing by bringing your elbows up and back and holding them there. The incline curl is understood, and then I do a triceps push down and, at the bottom, push my arms back, straightening my arms and locking my elbows.
2. Triceps Curl/Biceps Pulldown - Still on the incline bench, I raise my arms and bring my fists down behind my neck, palms facing me. From there I do a triceps curl. As I bring my arms up, I rotate my fists outward so that I end up with my elbows locked and my palms facing forward. Then I curl my arms back down as though I were pulling a lat bar to behind my neck.
3. Concentration Curl/Triceps Pushdown. While seated I lean forward and brace my elbows against my knees. From there I perform concentration curls and triceps pushdowns.
4. Curl In/Push out - I extend my arms out to my sides, parallel to the floor. I curl my fists in to my shoulders, open my hands, turn my palms outward, and push back out, as though pushing walls apart.
5. Dangling Curls/Triceps Pushdown - For these, I do 10 reps on each arm. I lean forward, place one hand on something for support, and let the other arm dangle down. From there I do a screw curl up to my chest and then a triceps pushdown.
With each curl, I give it a good tweak at the top, really trying to max out the contraction. With each triceps pushdown, I lock out my elbow at the bottom and give a bit of a kick back, again, to really max out the contraction.
Legs, abs, and forearms are exercised independently.
Who started all this shit, anyway? Oh, that's right. It was Seeker.
This is my daily routine. I am doubling up on opposing muscle groups for each exercise - supersetting - going in one direction for a rep, and then in the other direction for a rep, back and forth, 12 reps in each direction for the upper body exercises, 20 reps in each direction for the arm exercises. Each movement I make is concentrated, flexing those muscles that come into play to the max. Subtle movements of my fingers and fists, and arm positions as I move, channels the resistance to where I want it. Don't get that? You'd just have to try it to see what I'm talking about.
This entire routine takes me 20 minutes.
Upper Body:
1. Military Press/Wide Lat Pulldown
2. Shoulder Raise/Pec Squeeze - I bring my arms straight out and up for a shoulder raise, and then I lower my arms while contracting my pecs, crossing my wrists at my waist, and then back up for the next shoulder raise. I alternate which wrist crosses the other with each rep.
3. Chest Push/Back Row
4. Pec Deck/Back Pull - I bring my arms up to my sides with my forearms perpendicular to my upper arms as though I had my forearms up against the pads of a Pec Deck Machine - I bring my arms across my chest, bringing my forearms together in front of me, and then I pull my arms back to the beginning position, contracting the muscles of my back and shoulders as I do so.
5. Chest Crunch/Wide Lat spread - With my arms straight out to my sides at a 45 degree angle, I sweep my arms in front of me, contracting my pecs and crossing my wrists. I then force out a wide lat spread as I sweep my arms back to the beginning position.
Arms:
1. Incline Curls/Triceps Kick Back - I do this on an incline bench, but the same exercise could be done while standing by bringing your elbows up and back and holding them there. The incline curl is understood, and then I do a triceps push down and, at the bottom, push my arms back, straightening my arms and locking my elbows.
2. Triceps Curl/Biceps Pulldown - Still on the incline bench, I raise my arms and bring my fists down behind my neck, palms facing me. From there I do a triceps curl. As I bring my arms up, I rotate my fists outward so that I end up with my elbows locked and my palms facing forward. Then I curl my arms back down as though I were pulling a lat bar to behind my neck.
3. Concentration Curl/Triceps Pushdown. While seated I lean forward and brace my elbows against my knees. From there I perform concentration curls and triceps pushdowns.
4. Curl In/Push out - I extend my arms out to my sides, parallel to the floor. I curl my fists in to my shoulders, open my hands, turn my palms outward, and push back out, as though pushing walls apart.
5. Dangling Curls/Triceps Pushdown - For these, I do 10 reps on each arm. I lean forward, place one hand on something for support, and let the other arm dangle down. From there I do a screw curl up to my chest and then a triceps pushdown.
With each curl, I give it a good tweak at the top, really trying to max out the contraction. With each triceps pushdown, I lock out my elbow at the bottom and give a bit of a kick back, again, to really max out the contraction.
Legs, abs, and forearms are exercised independently.
Who started all this shit, anyway? Oh, that's right. It was Seeker.