Upgrade Normal Push-ups with Shena Push-Up Board: A Complete Guide

These days, almost everyone knows what push-ups are and how to do them. But have you ever wondered if there is a way to make your push-up routine more effective? What if there was a tool that could take your push-up game to the next level and help you reach your fitness goals faster? Enter the Shena Push-up board. Have you heard of it? This ancient fitness tool is gaining popularity among fitness enthusiasts, offering a range of benefits that can transform your workout. Whether you are a beginner or an experienced athlete, could the Shena Push-up board be the key to improving your workouts? In this guide, we will explore its history and benefits and provide tips on how to get the most out of this innovation tool. 

History of the Shena Push-Up Board

The Shena Push-up board, also called the Hindu push-up board, comes from ancient Persian culture, precisely what is now northern Iran. It is linked to the Zurkhaneh, which means “House of strength,” and refers to traditional Persian gyms where people practiced different exercises to build strength and endurance. The Shena Pusp-up board is a part of the seven main exercises done in Zurkhaneh, using tools such as Mudgar, Indian clubs, and a Sang (shield).

Push-up boards have been in use since ancient times in the area now known as northern Iran. They were even mentioned in records from the 5th century BC. During the Parthian Empire (238 BC - 224 AD), the boards were important in Pahalavani, a martial art focused on strength and agility.

Today, the Shena push-up board is still used in modern Iran as a part of Zurkhaneh's training. This type of training focuses on strength, endurance, and coordination, often with rhythmic drumming and chanting.

Also read: Dumbbells vs Mudgar: Which is best for you? 

The Benefits of the Shena Push-Up Board

1. Targeted Muscle Engagement
   

The Shena Push-Up Board stands out in terms of one major advantage, and that is that it targets the specific muscle groups. The design of the board offers multiple hand positions that all map to a different set of muscle groups, including the chest, shoulders, triceps, and core. Simply changing hand position allows you to target the muscles you're looking to develop, which improves the effectiveness of your workout and makes it more efficient.

2. Better Form and Technique
   

Good form is key to getting the most out of any exercise, and push-ups are no different. The Shena Push-Up Board allows users to maintain proper posture and design, minimizing the potential for injury and ensuring that every rep is valuable. The ergonomic design of the board positions your hands in the perfect spot, leading to better technique and more uniform results.

3. Variety and Versatility
   

If you get bored with the frequent downfall of fitness rules, the Shena Push-Up Board provides a solution. With various hand placement positions, the board enables a vast array of push-up modifications. From wide-grip to diamond push-ups, the options are limitless. This variety not only makes your workouts exciting but also engages your muscles in new ways, leading to ongoing growth and development.

4. Portability and Convenience
   

In the modern world where time is the core, convenience is everything. The Shena Push-Up Board is portable and lightweight, and you can easily fit it into your exercise routine wherever you are. At home, at the gym, or on the move, the board is a convenient piece of equipment that guarantees you never skip a workout.

5. For All Fitness Levels
   

Whether you're a beginner or a superior athlete, the Shena Push-Up Board has something to offer at all fitness levels. The board's movable hand placements enable you to change the level of each exercise to suit your needs, making it a friendly piece of equipment for anyone. Beginners are able to begin with easier forms and progress in increments, and elite users are able to take their abilities to the limit using advanced techniques.

Also read: Indian Clubs Guide: History, Benefits and How to Use

How to Use the Shena Push-Up Board

1. Begin with the Fundamentals
   

If you are a newcomer to the Shena Push-Up Board, start from the elementary hand positions. Be familiarized with the design of the board and get familiarized with the regular push-up stance. Stress proper technique and slowly move upward with more reps as strength enhances.

2. Try Other Hand Positions
   

After becoming proficient in the basics, begin trying various hand positions to work different muscle groups. For instance, a wide-grip position will work your chest muscles harder, and a narrow-grip position will hit your triceps. Alternate through positions to get a balanced workout.

3. Try Push-Up Variations
   

The Shena Push-Up Board provides ample variation in push-ups. Add diamond push-ups, decline push-ups, and plyometric push-ups to your routine to make your workout engaging and challenging. Not only do these variations train different muscle groups, but they also enhance your overall fitness level and conditioning.

4. Monitor Your Progress
   

Keep a workout journal in order to see your improvement over time. Track the number of reps, sets, and hand positions that you utilize for every session. Your progress can motivate you, as well as you can also witness measurable improvement in strength and stamina.

5. Include with Other Exercises
   

Although the Shena Push-Up Board is effective enough to work individually, with complementary exercises it may be a contributing factor towards boosting your total exercise routine. Engage in strength exercises, aerobics, and flexibility for creating a full-proof workout routine. The board could be used as a positive contribution to the currently followed routine in order to infuse variation into the program with specific targeted groups of muscles.

Also read: Why Grip Strength Is Important Than You Think?

Step-by-Step Instructions to use the Shena Push-Up Board

Step 1: Setting Up the Board

Position the Shena Push-Up Board on a level, firm surface. Make sure there is sufficient space around you for you to perform push-ups in comfort. The board should be placed so the hand placement alternatives are readily accessible.

Step 2: Decide on Your Hand Placement

Position your hand in the hand placement that matches the muscle group you wish to train. For instance:

1. Wide Grip: Works the chest muscles.
   

2. Narrow Grip: Works the triceps.
   

3. Diamond Position: Works the inner chest and triceps.
   

4. Neutral Position: Works the shoulders and core.
   

Step 3: Get into the Push-Up Position

Position your hands on the chosen hand placements. Straighten your legs behind you, keeping your body in a straight line from head to heels. Activate your core and keep your back flat.

Step 4: Do the Push-Up

Lower your body toward the board by bending your elbows. Keep your elbows near your body to stay in proper form. Lower yourself down until your chest is directly above the board, then return to the top position.

Step 5: Repeat and Rotate

Complete the desired repetitions using your preferred hand position. Upon completion, turn to an alternate hand position to work a different muscle group. Repeat this by turning through all of the different positions to give yourself a thorough workout.

Step 6: Cool Down and Stretch

Once you finish your push-up exercise, warm down and stretch for a couple of minutes. Stretch the worked muscles, i.e., chest, shoulders, and triceps, to increase flexibility and help ease muscle soreness.

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Conclusion: Transform Your Workout with the Shena Push-Up Board

The Shena Push-up board isn't just another piece of workout equipment; it is a game changer for anyone looking to level up their fitness routine. With its unique design, flexibility, and ability to target specific muscles, this board brings new benefits that can transform your exercise. Whether you are just starting out or a seasoned athlete, the Shena Push-up board offers a simple and effective way to help you reach your fitness goals.

As you start your fitness journey, remember that variety and consistency are key. Add this ancient tool to your fitness routine, experiment with different hand placements, and track your progress to see the results. With dedication and the right tools, you can take your workouts to the next level and build the strength and stamina you have always wanted. For more such informative article visit mudgar club.