ULTIMATE GUIDE TO CLOCK PUSH UP TRAINING AND TOTAL UPPER BODY DEVELOPMENT

The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program.

If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program below, you are agreeing to accept full responsibility for your actions.

Bio: Mihail Mihaylov is a motivated Yoga Instructor with advanced training in fitness and yoga and specialization in Tantra and Dao principles. Mihail has almost 15 years in the health and fitness industry providing real world training to yoga & personal training focusing on, injury prevention, rehabilitation, total body strength training and sports performance enhancement. Former co-owner and deputy manager of The Fitness Centre Flex EU. Private Fitness & Yoga Teacher.Highlights; I was personally trained and worked closely more than 5 years with 3 times bodybuilding Champion of Ukraine and once of Bulgaria Grigoriy Bobkov for whom I developed a personal isometric routine to help him improve him his already outstanding results.

Professional Courses and Certifications

Certified Personal Fitness Trainer in 2000 Certified Yoga Teacher in 2000Advanced 500-hour Yoga Training, Completed in 2007Affiliations

Yoga Alliance UK, Member–2007-Present United Inventors Association Member- June 2010-Present Muscle Chart

Note: It is important to be aware of the Muscles of the Body in order to train yourself properly. Our goal is to focus on injury prevention to improve performance in any of the Clock push up programs. The better you know your own body, the better the results will be as you progress. Remember you only get one body so take care of it!

Push-ups are one of the oldest and most widely known strength exercises on Earth. They’ve been a staple in military fitness, martial arts and just about every other type of exercise program that’s ever existed. Everyone from P.E. teachers to Military Sergeants to personal trainers to Shaolin Monks make time for push ups

I'm a yoga teacher so I am biased towards the yoga/martial art related push up over the standard one. If you are not strong enough to hold things like handstands or crow for a long time so you should working on getting better at that.

Yoga alone doesn't seem to be helping quickly enough so I'm working with my clients in other exercises to my routine.

There are many variations to the traditional push-up, each designed to work your body differently. You would think there’s no way to improve on the most perfect exercise out there, but there is a way to

make the push up even better.

To be able to go deeper, relieve joint stress, and increase your movement variations you are going to want a push up bar. There’s a lot of bars and handles on the market so sorting through all of them may be a little difficult.

The new Clock push up device takes the traditional push up bar and makes it better by creating an full 360 degrees orbital rotation around circle mats that does the hardest part for you.

Instead of having to figure out which position will get the most out of each upper body muscle the Clock push up spells it out for you with the mat which has colour coded position letting you know which muscle you’re working.

Clock push up union together forward, backward, wide & narrow arms push ups in one workout only. As the forward push up is follow by wide, then backward and narrow arms push ups or upside down. The distance between the mats can be changed according your progress.

The workout itself is a solid pose to build strength in your arms, chest, back, shoulders and core. With multiple positions working random muscle groups, you will maximize push ups like never before.

The Clock Push Up

A body is a chain. A chain is no stronger than its weakest link. No matter how strong your other muscles are, the weakest link in the chain is also the strongest. It can break the chain.

This means that any workout which doesn't target all the muscles equally is vulnerable because the weakest part can always damage or give you up.

Only with the Clock push up you can equally work all the muscles parts in a perfect symmetry.

You don't have to rotate the wrists when you start out the workout. In this way you can avoid the abnormal twisting and the pressure on certain parts of the anatomy - achieving maximum safety with dramatically improved results.

The workout greatly extends the arm mobility and works all the muscles that surround and attach to the shoulder. Also, if you’re not strong enough to do multiple circle push up you can do them on your knees. The base of the Clock Push Up is designed to rotate on every surface, including carpet, wood, tile and even on a rubber gym floor. Can be used from beginner to advance based on the type of exercise chosen.

The push-up is the ultimate barometer of fitness. Mr. Jack LaLanne, who once set a world record by doing 1,000 push-ups in 23 minutes, still does push-ups as part of his daily workout. “It’s a good indication of what kind of physical condition you’re in” he said.

Martial Art & Thai Chi Foundations“THE SECRET OF AIKIDO IS TO HARMONIZE OURSELVES WITH THE MOVEMENT OF THE UNIVERSE AND BRING OURSELVES INTO ACCORD

WITH THE UNIVERSE ITSELF.” O'SENSEI, THE FOUNDER OF AIKIDO

Like the rhythms and movements of the universe, all bodies follow a circular path.

The celestial bodies travelling along their orbits, while rotating upon their axes. Hence the model of the functioning universe is circular and dynamic.

The human body is a reflection of the universe following

analogous circular rhythms. Just as planets revolve upon their axes, the human body is its own 'solar system' with various body segments orbiting one another and rotating upon their given axes

In a perfect circle clock push up exerciser system, the exerciser revolves around in orbit and along its own axis exact in the same way as the earth revolves around the sun and along its own axis. It uses the most basic form of universal movement.

Failing to recognize and understand the fundamental movement principles of the body, one's potential development in the martial arts or any physical endeavor will be severely limited.

Features

Multiple positions and angles that will develop muscles & sculpt proportionally your total upper body.

Plug &, Rotate and Press push up around the board - easy to use, insert desired color-coded positions.

Strengthens your chests, triceps, shoulders, back, arms and core while develop natural muscular firing patterns.

Work muscles through their full range of motion by incorporating rotational movements.

Includes self-adjustable comfort hand grips - eliminate stress on hands and wrists compared to traditional push ups.

Avoid unnatural stress on joints and ligaments.

Simple assembly & storage.

Portable - work out at home or take anywhere.

Checklist to remember: 1) Keep Shoulders and Spine Straight, in line with Neck, Hips & Legs

2) Contract abs - pull navel toward spine

3) Squeeze Glute Muscles Tight

4) Keep knees in line with hips

5) Take your time doing exercises go for good technique first

Trainer Tips: Only go as far as you can control. In the beginning use less range of motion until your muscles get stronger and you master the form.

Your spine and hips should not move. Your abs has to remain tight from the beginning to keep your body in a solid position.

Perform 3 sets 10-12 reps

The main difference between the push ups done in yoga and "standard" push ups is how much you pay attention while doing them. Clock push up allows you to do in one turn only "yoga" push ups with wide arms, narrow arms ,forward, backward, and even upside-down in one almost fists position, as long as you do them slowly, evenly, paying attention to misalignments or extraneous and detrimental discomfort or pain.

I've been paying attention more to my technique in yoga and keep hearing the reference of this "new yoga style push ups". More recently I've been doing all my sets in the new yoga style and it seems to give my back, chest and biceps a different feeling workout. Feels great overall.

"Life is not for doing yoga. Yoga is for making life better."

-Swami Ramdev.

The Muscles Used in The Clock Push-ups

Chest

The main muscle group worked during the pushup is the pectoralis major of the chest. This muscle group comprises two heads: clavicular head and sternal head. The former is also known as the upper chest, the latter as the lower chest. When you do a traditional pushup with your torso parallel to the ground, you primarily target the lower chest, and the upper chest serves as an assisting mover. When you do the exercise at an incline angle, the lower chest is also the primary muscle worked, with the upper chest serving as a secondary mover. In the third main pushup variation, the declined angled pushup, you primarily target the upper chest, and the lower chest acts as an assisting mover. Shoulders

During each of the pushup variations, the anterior deltoid of the front shoulders acts as a secondary mover. It is common to feel a burn in this muscle while doing the pushup, and this is because of the buildup of hydrogen ions that come off of lactic acid. To minimize this burning sensation, you should keep your repetitions below 12. Arms

There are four other muscles, all located in the arm region, that act as secondary movers during the pushup and its variations. Three of these muscles are collectively known as the triceps brachii. Those muscles are the triceps long head, lateral head and medial head. The remaining arm muscle worked is the anconeus. Stabilizers

In addition to the primary and secondary movers, the pushup involves several stabilizing muscles that help fixate the joints at work. The biceps brachii of the arms acts as a stabilizer of the elbow joint. The serratus anterior, rotator cuff muscles and rhomboids stabilize the scapula. The rectus abdominis and obliques of the waist, along with the erector spinae of the spine all act as stabilizers of the spine. The quadriceps of the front thigh acts as a knee stabilizer and the gluteus maximus acts as a hip stabilizer. Push-up Fun Facts:

The first record for push-ups was documented by Guinness World Records: 6,006 nonstop push-ups by Charles Linster in 1965, October 5.

The record for the most push-ups non-stop was 10,507, set by Minoru Yoshida of Japan in October 1980

The current world record for most push-ups in 24 hours is by Charles Servizio (USA) who achieved 46,001 push-ups in just 21 hours, 6 minutes on 1993, April 24 to 25

FAQ's

What is the weight limit on the Clock push up?

Max capacity is 300 pounds.

Are there any restrictions to using the Clock push up?

People with any health issues, pregnant or taking medication that effects heart rate must consult a physician. It is best to get physicians approval for anyone starting any exercise regimen.

How do I use the Clock push up?

An instructional DVD is included with your purchase and will explain the use of the device. Always remember to exercise within your body's comfort zone.

Is this workout only for athletes?

No, it is for anyone but please follow instructions carefully.

Can I use resistance bands to get more resistance on exercises?

No, only use the device as directed in the instructional DVD and manual.

How do I release the handle?

Push red button on handle up to release handle.

When do I know handle is attached to the unit?

Press handle until you hear a click and push red button down to secure into the locked position.

Can I use Clock push up on my hands and feet and the same time?

No. Use Rollers responsibly and follow instructional DVD and manual. Do not use four Clock push up at the same time.

How much does one unit weigh?

Two unit weighs approximately 1.250 kg

How do I clean the Clock push up?

A vacuum or damp cloth can be used to remove any dust that accumulates. Do not submerge in water or use any harsh chemicals on the device.

How long is the warrantee for the Clock push up?

One year

What should I do if I hurt myself using the Clock push up?

Stop immediately and consult with a physician.