ZED - Zejax Exercise of the Day

ZED #29 - TTR with Rotation

April 11, 2017

ZED #29 - TTR with Rotation

Check out the following program for a complete workout using ZejaX exercises like this one!

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ZED #28 - ZejaX Sample Plank

April 11, 2017

ZED #28 - ZejaX Sample Plank

Check out the following program for more exercises like this and dozen variations!

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ZED #27 - ZejaX Elbow Lever

April 11, 2017

ZED #27 - ZejaX Elbow Lever

Check out the following program for similar exercises

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ZED #26 - ZejaX Side Fly

April 11, 2017

ZED #26 - ZejaX Side Fly

Check out the following program for more exercises like this!

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ZED #25 - ZejaX Hamstrings Stretch

April 11, 2017

ZED #25 - ZejaX Hamstrings Stretch

Introduction

Today technique focuses on a rather common issue in hamstrings stretching. Sometimes you want a yoga-type stretch to relax and unwind. Sometimes, you want to stretch when cooling down after a hard workout. If you are not very flexible yet, stretching the hamstrings while relaxing, brings up all kind of challenges.

One of them being the discomfort in exact position where you are trying to relax. Now there are many different types of stretches and many reasons to stretch. This specific ZED addresses a relaxed stretch. (If you are looking to increase hamstrings flexibility, use Kinesiological Stretching techniques. Click Here)

Technique

* In supine (on the back) position. Place one cap of Zejax into the bottom of the wall.

* Place the other under the heel of your foot.

* Adjust the distance from the wall, so that a slight stretch is felt.

Tips

1. Extending the other leg on the floor, facilitates the anterior pelvic tilt, this stretches the hamstring further.

2. As the body warms up, move closer to the wall.

Check out this ZejaX training program for more exercises like this!

 

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ZED #24 - ZejaX Super Stretch

April 11, 2017

ZED #24 - ZejaX Super Stretch

The goal of using super stretches is to be able to move around it and see what you need, what works for you, what you need to stretch.

Watch the video demonstration below to learn how to do this ZejaX Super Stretch. And don't forget to visit www.easyflexibility.com for specific flexibility training programs.

Check out today's recommended ZejaX training program:

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ZED #23 - ZejaX Knee Drops

April 11, 2017

ZED #23 - ZejaX Knee Drops

Great quadriceps technique, which also focuses on the vastii.

Instructions

Hold your hand higher up to recruit a lot of your core.

Drop your knees down slowly with control and come up.

It is not necessary to touch the floor.

Check out this program for more exericises like this!

 

Watch the video demonstration

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ZED #22 - Zejax Flag to Arrowhead Side Plank Transition

April 11, 2017

ZED #22 - Zejax Flag to Arrowhead Side Plank Transition

Instructions

Assume a flag position, flex the elbow of the arm on top transitioning slowly to the arrow head position until both arms are extended. Observe how the top arm is moving, the bottom arm stays always straight. Feel free to play around and find variations and other transitions.

You can adjust the hands and feet position to make it harder or easier, you don't have to do it exactly as demonstrated on the video.

Check out this program for similar exercises!

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ZED #21 - ZejaX Front Bayonet Slides

April 11, 2017

ZED #21 - ZejaX Front Bayonet Slides

Great exercise for your grip and pushing strength.

Instructions

Place Zejax at the bottom of the wall.

Slide down and then back up, it's not a climb.

Check out the following program where you'll find more exercises like this

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ZED #20 - ZejaX Pony Pulls

April 11, 2017

ZED #20 - ZejaX Pony Pulls

This is a great exercise to work on your pulling strength.

Instructions

Place ZejaX where the wall and floor meet and in between your legs.

Your body should be parallel to the ZejaX apparatus.

You can use only one hand to develp additional strength.

Get the following program for more exercises like this!

 

Watch a video demonstration

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ZED #19 - ZejaX Western Drops

April 11, 2017

ZED #19 - ZejaX Western Drops

With your back against the wall, drop down, both your knees will be at a 90 degree angle.

Come back up using Zejax, switch sides bringing the Zejax over your head and arching your spine.

Alternate sides and do as many repetitions as you can.

You will find more exercises like this on the ZejaX Grappling Strength and Conditioning Program HERE

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ZED #18 - ZejaX Lunge Thrust

April 11, 2017

ZED #18 - ZejaX Lunge Thrust

Introduction:

Lunge Thrust is a great example of Zejax cardiovascular conditioning technique. A perfect application of Lunge Thrust can be found in weight loss or aerobic routines. Due to combined action of arms and legs, this Zejax move can be performed for many repetitions, while engaging virtually every muscle the body.

Zejax Cardio vascular program VIDEO is full of similar techniques, aimed at endurance, weight loss, and general conditioning. Click To See it Here.

Instructions:

Place one cap of Zejax into the bottom of the wall. Stand Side Ways to the Wall Place the arm further from the wall on the cap or top part of Zejax. This arm should be flexed at the start of Lunge Thrust. Place the other arm on Zejax palm down. This arm is straight at the start of the movement. Lunge into the wall, while keeping the distal leg extended. At the bottom of the movement, the distal arm from the wall is straight, and proximal arm is bent. Use both arms and the lunging leg to come back into the starting position.

Tip: Because Lunge Thrust is also a great mobility developer, start with a high lunge and progress deeper as the body warms up and becomes more flexible. For a Complete Zejax Cardiovascular, Toning, and Weight Loss Program Click Here.



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ZED #17 - ZejaX Side High Press

April 11, 2017

ZED #17 - ZejaX Side High Press

Place ZejaX where the wall and floor meet.

Press right up while keeping your body at an agle.

 

You will find this exercise and many variation on the following programs

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ZED #16 - Zejax Table Top Unilateral Rows

April 11, 2017

ZED #16 - Zejax Table Top Unilateral Rows

Introduction

If you are in the middle of a studio and want just one non-traditional exercise; Zejax Table To Unilateral Rows are for you. Common exercises such as Push Ups, Lunges, Crunches develop the mirror muscles of the body. ZTTUR is a great way to balance them out. This move hits all the muscles, "floor-only" exercise can't. Lats and Upper Back. Biceps and Elbow Flexors. Grip. And an added bonus of Core Stabilization and Glute work.

 

How to do Zejax Table Top Unilateral Rows

Assume a table top position. Hold Zejax with one hand. Lift the other arm up. Keep the hips, knees and shoulders leveled, while the pulling arm is straight. Pull up and come back down.

Tips

If the exercises are too difficult start with wall support. This variation is found in Basic Wall Techniques

To increase resistance extend one or both legs. This exercise is found in Basic Back Program

For More ZED - Zejax Exercise of the Day click here

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ZED #15 - ZejaX Power Roll

April 11, 2017

ZED #15 - ZejaX Power Roll

Grab Zejax with your palms up and place it on the floor.


Get into push up position.
Shift your weight and lift on one side.
Alternate sides as demonstrated on the video and do as many reps as you can.

If you liked this exercise we recommend you get ZejaX Push Up and Front Plank Movement Techniques

Watch the video demonstration

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ZED #14 - ZejaX Unilateral Squats with no wall support

April 11, 2017

ZED #14 - ZejaX Unilateral Squats with no wall support

  • We are doing this technique without using a wall, so your rear hand has to press down.
  • Balance on one leg, and do the pistol squat.

Many variations of this exercise are found on the ZejaX Unilateral Squats Program

Watch a video demonstration:

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ZED #13 - ZejaX Trays

April 11, 2017

ZED #13 - ZejaX Trays

This is a good exercise for the hip flexors.

  • Place zejax into the bottom of the wall.
  • Go into an angle. The back arm pushes down, the front arm pulls.
  • Once you get the position, substitute one arm for one leg. It can be the front or rear one.

To make it more challenging you can move your feet farther from the wall, go lower with your rear hand, or place zejax closer to your knee. 

This is exercise and many other variations are found on the ZejaX Side Planks Program

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ZED #12 - ZejaX Front Plow

April 10, 2017

ZED #12 - ZejaX Front Plow

Position:

  • Both arms straight holding ZejaX.
  • Place it on the floor while you are on your knees.
  • Extend your legs behind you.
  • Hold for as much as you can and do as many sets as you want.

 

This exercise is found in the program: ZejaX Front Planks

Watch a vide demonstration:

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ZED #11 - ZejaX Gables

April 10, 2017

ZED #11 - ZejaX Gables

This variation is done with both legs, but you can try with one as well.

Position:

  • Place ZejaX where the wall and floor meet.
  • How far you are from the wall will depend on your flexibility and strength, the closer to the goal the harder it will be.
  • There are several ways to place your feet on the cap, see what works for you. Toes on the cap are demonstrated on the video.
  • Lift your hips up, hold for a second and come down.

This exercise and variations are found on these programs:

Wall Beginner Techiques

Wall Advanced Techniques

General Conditioning for Martial Arts

Watch a video demonstration of the ZejaX Gable:

 

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ZED #10 - ZejaX Reverse Escape Crunch

April 10, 2017

ZED #10 - ZejaX Reverse Escape Crunch

  • Starting position, laying on your back with ZejaX behind your head and arms extended.
  • Do a reverse crunch bringing Zejax over your feet, and straighten your legs.
  • Repeat the reverse crunch bringing Zejax over your feet and head again.

You can do it both very slowly and as quickly as you can and see how that feels. Both ways are good for different purposes as you can imagine.

This exercise and many variations are found on the programs:

ZejaX Advance Core Exercises on the Mat

ZejaX Grappling Strength and Conditioning

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ZED #9 - ZejaX Eastern Drops

April 10, 2017

ZED #9 - ZejaX Eastern Drops

ZejaX Eastern Drops works on many different muscles in various sections of the body.

Step by step:
Place ZejaX where the wall and floor meet.
One hand on top of the cap or next to it.
Bodyweight slightly forward.
Turn, and sit down.
Come up and as soon as you switch hands drop.

This exercise is found on the ZejaX Grappling, Strength and Conditioning Program

Watch the video demonstration:

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ZED #8 - ZejaX Deadlift

April 10, 2017

ZED #8 - ZejaX Deadlift

Step by step:

Hold ZejaX with your right hand, your right leg goes over.
Come down till ideally your hand reaches the ground or as low as you can go. As you get stronger and more flexible by practising this exercise you'll get more range of motion.
Inhale coming down, exhale coming back up.

This exercise is found on the https://elasticsteel.com/products/zejax-basic-wall-techniques Check it out!

Watch a video demonstrating ZED #8:

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ZED #7 - ZejaX Bridge Pop

April 10, 2017

ZED #7 - ZejaX Bridge Pop

Step by step:

Place ZejaX where the wall and floor meet.
Lay down on your back.
Place Zejax directly over your head and hold it with both hands.
Go up and down.
Do as many reps as you want, alternating it with other ZejaX exercises for a thorough work out.

For more exercises like this we recommend you train the programs:

ZejaX Wall Advanced 

ZejaX Grappling Strength and Conditioning

 

Watch the video for a demonstration:

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ZED #6 - ZejaX Side Press

April 10, 2017

ZED #6 - ZejaX Side Press

Great to work the chest in narrow range, we don't work this range on other bodyweight or weight exercises. But for some sports we need this range. So this is a great exercise to work on that.

Position:

  • Place Zejax where the wall and floor meet.
  • One hand on the cap.
  • At a small angle, inhale, come in letting your body drop to the wall.
  • Exhale, push in. The contraction is on a very deep range. Watch the video and pay attention to this.

You may notice that your chest will be sore on unusual places which you don't work with a bench press or other exercise.
As usual, do as many repetitions as you want, switch sides and do a few sets.
This exercise is found on the Zejax Conditioning For Punching and Striking DVD.
http://zejax.myshopify.com/products/zejax-conditioning-for-punching-and-striking

Variations of this exercise are found on Beginner and Intermediate Wall programs as well.
Watch the video with a demonstration of this exercise

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