A good workout should include and connect 3 components:
Lesson 1 starts at Power Mode Zero, briefly covers the breathwork principles and then guides you though three foundational exercises:
20-Count Push Up
Why Systema Push Ups?
Founded on the ancient warriors’ tradition and perfected over the decades of modern Systema practice, this push up mode unites breathwork, muscles and the psyche to empower your training potential and your health.
How do they work?
Push ups in Systema are done with particular breath patterns, where reps and muscular efforts are matched and calibrated to holding, stretching or bursting your breath. The speed and force of muscle contractions are tuned to the inhales, exhales and breath cycle variations.
Spreading the breath through the body amplifies awareness and sensitivity in every part of the body. It opens the connection to the inner parameters such as pulse, circulation, tension. It helps to oxygenate the muscle tissue and eliminate lactic acid, and thus, preventing fatigue.
For those practicing martial arts, the unique method of applying pressure to the ground and equal power distribution through every point in the range, even the most difficult ones, makes your strikes highly adaptable to any distance and fills your punches with inner power.
What’s more, breathwork is used to feel and monitor your psychological condition. Our psyche can be calmed, expanded and hugely strengthened by breathwork. The special method of challenging speeds, alternating efforts and breath regulation stabilizes your nervous system.
What’s the result?
- This breath-muscle-psyche workout leads to quick gain of both explosive muscle power and endurance.
- The work with the core of your psyche removes stress, tension, fear and weakness of character.
- Your workout is always interesting and challenging and can be easily customized depending on your day-to-day needs.
- At the end of each workout session, you will have no fatigue but are energized and filled with solid and peaceful power.
How many reps?
It is recommended to repeat each exercise twice per session, the first time for information and second time for experience, except for the 20-Count Push Up which may be done only once.
This set can be practiced as often as you like, once every two days is a good option.
Adjust the workload to how you feel. There should be no strain in frequency and intensity of the workout.
More on Push Ups?
In the next Lessons, Vladimir will cover such fascinating topics as Push Ups Variety, Modified Push Ups, Solo and Partner Work, Push Ups for Health, for Stress, for Strikes, for Work with Weapons, and much more.
How long is each lesson?
All the lessons are short and concise, 10-15 minutes, easy to study and follow along.
Lesson 1 presents some important fundamental concepts that will be needed for the rest of this program.
Watch it now!