Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-04 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-04
- Basic stretching and strength exercise for bad back, posture, stiff shoulders, stiff legs.
- Right shoulder clicks and pops near constantly when doing rows, push-ups, etc.
- Help with coming up with exercises for my 60 year old mom
- Am I doing enough?
- Thoughts on progressive overload and counting reps
- WEIGHTED CALISTHENICS IS THE GAMECHANGER!
- OAPU: way overrated than how hard it actually is?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-04 Posted: 03 Mar 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| Basic stretching and strength exercise for bad back, posture, stiff shoulders, stiff legs. Posted: 04 Mar 2020 08:42 AM PST Hi guys, due to me being totally inactive and not going gym much and not enough exercise, I started noticing stiffness in my body, I do have a problematic shoulder and lower back from years of weight lifting. I used to be a hardcore weight lifter. I sort of stopped cause I kinda lost interest and Calisthenics and bodyweight stuff is great, keeps you fit and low weight, slim body, less stiffness/ strain and is a mixture of both aerobic and anaerobic exercise. Weight lifting mixed with stretching is also great but I cant be bothered at the moment. Anyways this workout is more geared towards stretching the legs, the spine, the diaphragm, the chest cavity for a better posture. Each exercise has its benefits, squats and leg stretching good for stiff legs and even sciatica problems, hanging for bad back, shoulders. Pullovers for diaphragm, upper body, spine stretching, general posture, lung function (more oxygen intake, also good for asthmatics and other respiratory diseases). Hanging leg raises for stronger abs and core and also stretches the tendons and ligaments in the groin area (good for sciatica and other related problems). You can add some more exercises or take away some. I have not included any ''push'' workout for the upper body (as Im not concerned about that as of yet), but you can add bench press or push ups if you will. Any suggestions for improvements or better techniques are welcomed. Kind Regards and may you all be blessed with good health :))))) Frequency: -3 to 5 times a week. Required: -Pullup bar or anything stable for pull ups and hanging, legs dont need to be straightened out when hanging (better if it is though for a full stretch, but it doesnt make too much difference). -Barbell and some weights (for light/moderate resistance squats) could use a log or a pole or something similar. -Dumbell for pullovers and a bench (light/moderate resistance) could use a homemade weight with a decent bench alternative. WARMUP -Leg stretching and bar hanging superset (do a set of toe touching then quad stretches then inner thigh stretches SUPERSET with hanging from a bar - REPEAT this process for another 3 sets to give a total of 4 sets - change position of hands on each set on the bar). Toe touching: https://www.youtube.com/watch?v=Xvr5N_Xf6QM EDIT: People who find the ''toe touching'' exercise uncomfortable or want an alternative than there are two I found that can be done standing up, there might be more out there and these two might be better for your back than toe touching... .... done with straight back... https://www.pinterest.es/pin/460352393151386543/ https://mvslim.com/5-ways-yoga-is-a-basic-practice-for-muslims/ Quad stretches: https://www.youtube.com/watch?v=zFpq_j453hQ Inner thigh stretches: https://www.youtube.com/watch?v=S37HKFbpx4U Hanging pullup bar stretches: https://www.youtube.com/watch?v=3DjSRl-QYJE (with hanging you can add weight if its too easy and also move forward and backwards gently for a fuller stretch. I wont recommend sideways movement as that can effect lower spine and tangle nerves up) WORKOUT -4 sets of light/moderate squats superset with pull ups (different hand positions for each pull up set), hang for abit after each set. Squats: https://www.youtube.com/watch?v=nEQQle9-0NA Pull ups: https://www.youtube.com/watch?v=y3GlKQ0EI8k -4 sets of pullovers (light/moderate) superset with hanging leg raises (hang for abit after each hanging leg raise set) Pullovers: https://www.youtube.com/watch?v=Ydpy886udzo Hanging leg raises: https://www.youtube.com/watch?v=Pr1ieGZ5atk COOLDOWN -4 sets of leg stretching exercises (like the warmup) superset with hanging bar stretches (change hand position each set). [link] [comments] |
| Right shoulder clicks and pops near constantly when doing rows, push-ups, etc. Posted: 03 Mar 2020 04:53 PM PST Hello, long time mobile lurker here. 26/M/160lbs/5'6" Essentially the title. I've been trying to incorporate more stretching/yoga before I do a warm up, or sometimes as my warm up. It seems to help a little. Besides just not doing shoulders/chest, are there any other stretches/exercises I can do to loosen up better? It doesn't really hurt, but my shoulder and neck feel tight after every work out. I generally stretch and take a hot to cold (start hot to relax, finish cold because it's nice) shower, which helps a bit. I am making a chiropractic appointment for my next day off, but in the mean time, I'd like to continue working out. I recently lost about 70lbs from dieting alone. Now that I'm to a healthier weight (did not want to stress my joints/heart), I've been working out 3-7 days a week, ranging from squeezing in a couple 15 minute routines between clients, to full hour routines. Just depends on my week. I don't want medical advice, as I am seeingh my doctor, just looking for alternatives that will cause less stress/loosen/strengthen my shoulder. Thanks! Edit: I have gotten lots of great replies, most of which pointing out PT is better in the long run, so I will be looking into it. To give a better description, the clicking and popping happens when I raise my arm above shoulder height laterally. It also happens when I do rhomboid pulls, grows, Etc. It is often when I reach the end of the pool, squeezing my shoulder blades. Thank you all for the suggestion so far. [link] [comments] |
| Help with coming up with exercises for my 60 year old mom Posted: 04 Mar 2020 07:57 AM PST Hi everyone, My mom has decided she wants to lose a few pounds and become more active, and I want to help her with that as much as I can. However, I have some concerns and I know I have to be careful due to her age and health problems. First of all, she is 60 years old and maybe 30 lbs overweight. She has a stressful office job and spends a lot of time sitting down. She does go for a walk every day (maybe 1 mile) and she does some housework but not much else. She does have bad knees and some minor heart issues, as well as some history of lower back issues. So what I am asking for is a low-impact routing for a person who's relatively out of shape to help her strengthen a bit. And of course, I have decided to start monitoring her calories. I have noticed she does not eat that much, but I believe she had some hormonal issues as well, which may cause some issues there (I'm not really educated on this issue, as for me it was always calories in-calories out, so I will try to read up on the science behind it all) Thank you in advance for your help. The guides here have helped me a number of times before, and now I hope that I can help my mom as well with your guidance. [link] [comments] |
| Posted: 04 Mar 2020 11:33 AM PST I'm 25F, roughly 5,4, 119lbs which I hope is healthy. I am and always have been very concerned about becoming overweight, as I have been in the past due to a horrible relationship with food among other things. I work out for 30 mins 5 days a week, and it's always cardio. I love to run, its therapeutic for me so I'll do 3 miles in 30 mins or go on the bike. I might do a little more on the weekend but not much. I understand this kind of exercise is not that difficult and so I adjust my food intake so I'm not taking in more than I take out. Occasionally i compare myself with a much stronger girl and think i would like to be like that but i work a lot, I have other things going on and I'm just too tired most of the time. I feel mentally like it's hard enough for me to get to the gym just to do the small bit that I do, and most Instagram models...well that is their job so perhaps they can make it their number one priority but I cant. My partner is very different because he is training for a marathon and of course is running much further, 18 miles etc and I am struggling not to feel lazy when I compare our workouts. Any tips on how to motivate myself a bit more in the evenings to push myself a bit more? And also, people who know about health, do you think I do enough for someone who is just trying to stay healthy and lean? [link] [comments] |
| Thoughts on progressive overload and counting reps Posted: 04 Mar 2020 12:00 PM PST I know that the only way to continue to get stronger and build muscle is by progressively doing more work (more volume, shorter rest periods, harder exercises, etc.). It seems like recent exercise science is pointing to the number of hard sets (meaning sets done to or a few reps short of failure) done per week is the most important factor for muscle growth and strength. Also, progress can be made with low and high rep ranges. If all of this is true then shouldn't one be able to progressively overload their muscles simply by making sure that they always take sets to or near failure? You wouldn't have to worry about counting reps, just focus on the exercise and keep going until you feel close to failure. You'll naturally implement progressive overload because as you get stronger, it'll take longer to reach failure. Once sets become too long for your liking, you can switch to another exercise and start the process over. I feel like this is a better way to train because you become free to put all your focus on the exercise. I've noticed that when I'm counting reps, I'm focused on beating my last performance which could result in me sacrificing form and cheating myself in order to reach my goal reps. TLDR - Counting reps and trying to outdo your last workout isn't necessary, just go to or near failure on every set and you'll naturally achieve progressive overload. [link] [comments] |
| WEIGHTED CALISTHENICS IS THE GAMECHANGER! Posted: 03 Mar 2020 08:32 PM PST I did my first muscle ups today, 4 in a row. I'm traning Calisthenics since 1,5 years, and i struggled for such a long time doing a muscle up until I started weighted Calisthenics. It is the gamechanger, trust me. If you're doing weighted pull ups, chin ups, and dips, you're just generating so much pure power & strenght, it's kind of a hack. For example, if you're just doing pull ups and chin ups with added weight, your body will adapt to that. Of course, the first pull ups are really exhausting, but when you trained for couple months, and you're on a decent level, youre taking the weight away, it feels like you're cheating, because you feel SO MUCH lighter then you started with. I will keep doing weighted calisthenics!! (Sorry for my bad english, iam german) [link] [comments] |
| OAPU: way overrated than how hard it actually is? Posted: 03 Mar 2020 05:42 PM PST I was recently experimenting with some new exercises that I haven't done before to see how far I have come and to male it interesting. I was mainly focusing on unilateral work as I believe I have muscle imbalance in my left and right side. So I tried archer push ups for the first time. I went down all the way, other hand completely straight. And it was easy as fuck! So I decided to give one arm push ups a shot. I didn't do one arm push up as I was not sure if I asked strong enough and no I didn't want to injure my shoulders so did posted one arm push ups (one arm on the wall). Again it was surprisingly easy! I was able to do 10 with my right arm and 7 with my left. And my feet were fairly close to each other, didn't flair my elbows and went all the way down. I have never done any kind of archer push ups/type writer push ups or anything. All I have ever done as my pushing exercises are dips (max 16), push ups (max 43) and diamond push ups (max 20), all non weighted. Yes it's true I can't do the exercise yet, but I'm in the last progression without training specifically for it at all. And I think I should be able to do them in less than couple of months if I train for them. But I see people going crazy over one arm push ups. So many people even in this sub say that their goal is to do one arm push ups one day. Don't you feel like this exercise is a little overrated? Or am I missing something? [link] [comments] |
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