Bodyweight Fitness: Motivation Monday for 2020-07-20 |
- Motivation Monday for 2020-07-20
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-20
- I [M15] just did 500 pushups for one month, now what?
- Breathing techniques to improve athletic performance
- 4 months Recommended Routine update (not quite happy)
- Any advice on how i can improve overall lung capacity and breathing effectiveness from home ?
- Could lower body work significantly reduce upper body recovery?
- Advice Needed- Too tired to work out
- Keep a safe distance between you and other things when learning how to handstand (TIFU)
- How has Calisthenics/BWF improved your life? (discussion)
- I just tried doing Face Pulls on suspension straps and they're amazing!
- I've plateaued hard on weighted chin-ups at a rather low weight, what do I do?
- Doing one-arm inverted rows to build strength for one-arm pull-ups
- Shoes or Barefoot?
| Motivation Monday for 2020-07-20 Posted: 19 Jul 2020 11:08 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-20 Posted: 19 Jul 2020 11:08 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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For your reference we also have these weekly threads:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| I [M15] just did 500 pushups for one month, now what? Posted: 19 Jul 2020 09:23 PM PDT Edit: On the title I meant 500 pushups everyday for a month not for all in one month For some background all the way back in Feburary my arms were weak. They were so weak that I could only do about 5 pushups without stopping before passing out and be sore the next day. Anyway when quarantine hit (middle of March), I set out a goal to work on getting my arms more stronger and less scrawny. I worked my way up from only being able to do 10 pushups without stopping, to 15, 20, and now 25. I began to see major improvement in how my arms looked and overall how easy daily activities became. Anyway about a month ago I decided to set a goal for myself to 500 pushups a day. I wanted to challenge myself and see if I had the endurance to do it. I figured that overall this would help strengthen my arms tremendously and all together be good for my health. First couple days go by and it was difficult. However I kept pushing and I made it to a month! Now it has became basically a way of life for me. I wake up, do 500 pushups, sleep, and the cycle continues. A month has passed and now I'm still going to do it, it's doesn't really hurt or get in the way of my day so why should I stop? However progress from when I started has been good but not anything tremendous. Truthfully I thought my arms would look like Arnold Schwarzenegger's (not literally but you get the point). My arms look better and kind of muscular now but if you saw me in public you wouldn't think I was a guy who did (or could do) 500 pushups a day. I do the pushups correctly (I even looked it up) but I'm still kind of scrawny. I was doing some research about doing 500 pushups a day and many "experts" on the internet said it's impossible and only "elite athletes" could do it. Lol I am no where near an elite athlete but I somehow figured out to do it. However some people said that it was not really worth to do it. Maybe truthfully it wasn't. I didn't get maximum results like I thought I would get. However the results weren't bad and I am still proud of myself. So now I'm stuck because I have literally no idea what I should do now? Should I keep going, or not? Should I integrate something else in like pullups or what? I don't go to the gym at all so could that be the reason why I'm not getting maximum results? These are all questions I have right now and I am no expert in stuff like this so it would be great for some help. Anyway I appreciate the help. Have a great day (: Edit: Btw I'm planning on doing 1000 pushups tomorrow so is that a good idea? [link] [comments] |
| Breathing techniques to improve athletic performance Posted: 20 Jul 2020 04:22 AM PDT I recently listened to a Podcast with James Nestor, author of Breath: The New Science of a Lost Art. It seemed to be interesting and had some science and studies to support how breathing techniques can improve athletic performance. I also listened to a different Podcast with Patrick McKeown, author of The Oxygen Advantage. Both were interesting. The authors were talking about studies and working with professional athletes including cyclists, footballers, and others who seemed to benefit from their alleged scienced-based training and breathing techniques.
As an aside, I've been doing time trials and sprints on my road bicycle daily wearing a weighted vest for conditioning and fun during Covid. These are typically one to two rides for a total of 15mi-25mi/25-40km daily. The 95 deg F/ 35 deg C temperatures make these very intense, but I still enjoy the rides keeping my heart rate in the 150-165 BPM avg range sustained for an hour. I'm now wondering if my cycling performance could improve by applying some of these breathing techniques, so I may purchase one or both books. My hope is that by improving my breathing it will lead to increased athletic performance and that this will ultimately have some carry over as I resume my formal training mesocycles to increase strength and improve my iron cross and Maltese. [link] [comments] |
| 4 months Recommended Routine update (not quite happy) Posted: 20 Jul 2020 08:26 AM PDT I turned 27 few weeks ago, 5'9--138lbs, 179cm--62.7kg Only After, but I didn't change much anyway Background I used to work as a bike courier for the last four years until last October (when I had an accident and decided to quit), so I used to do a lot of bike riding (about 150-300km / 90-190miles per week) and a bit of bodyweight training at home, but just a 20 min full body workout, so nothing intense. Before I started the RR I bought a weighing scale and as it turns out nothing really changed (Always around 62,8kg/138lbs). Weight and bodyfat stayed almost the same. The scale shows me at about 9% bodyfat, but look at my progress picture and tell me, if thats possible? It looks and feels more like 15 maybe, is the scale wrong? It also shows muscle mass, which also stayed the same. Anyway, I've been doing the RR for 4 months now, with a workout missing here and there, but trying to maintain consistence as much as possible, I walk a lot, also my job as a painter now requires me to move around (so I don't sit at a desk all day). I play tennis or basketball sometimes (like 3-4 times a month and planning to do more with a friend) and also like to go out to dance and party a bit (although not much recently because of corona) but overall I live an active lifestyle I would say. Routine 3 sets Pull Ups on a door with 10,9,8 reps 8x3 Shrimp Squats 8x3 Pseudo Planche Push Ups (I can't do dips at home) 8x3 Nordic Curls 10x3 Horizontal Rows 8x3 Diamond Push Ups (with putting my feet on a higher position to make it harder) 60sec x3 Plank 12x3 pike compression 30sec x1 Banded Pallof Press 30sec x2 Copenhagen Plank with movement 12x3 Reverse Hyperextension As I said before I like to play tennis or basketball on my rest days and also stretch as often as possible. Diet This is my biggest weakness. I eat whatever I want all the time. I did count calories for one month but then stopped again, because its too time consuming, but I do not eat the worst things--I just don't keep track of anything and treat myself to goodies. But it usually looks like this: Wake up: Coffee/ Oats with chia seeds, raisins and frozen blueberries (I dont use milk, just water) or Tofu scramble with onions, garlic and tomatoes Post workout: Protein Shake (with vegan protein powder, frozen strawberries, a banana and water) Snack-Fruit (like watermelon, mangos or just an apple) Lunch- Sandwich or I cook whole grain pasta with lentil bolognese, or curries with lentils and vegetables (all vegan) Dinner- The same as for lunch and I also like to make a big salad with fresh tomatoes, paprika and a bit of hemp protein. Usually asleep by 2:00am and awake by 10:00am, and dont like to nap during the day. Questions
Conclusion To conclude I wanna mention the positive sides of doing the Recommended Routine. Its actually fun doing the workout and although my looks didn't change much so far, I feel much stronger and my back is so much healthier (had problems with that are for all my life) than ever before. Like my upper body just feels so stable, I love it I'm now able to do 10 clean Pull Ups without using any kind of momentum or other help and it feels great. Also doing rows really changed my perception of how often we use pull motions in day to day life that were more difficult before. This may sound weird, but its actually true. Even opening big heavy doors feels different now lol. Thanks for reading! TL;DR: Love the recommended routine, but I in 4 months my looks have rather gone worse than better, what do I need to change?! [link] [comments] |
| Any advice on how i can improve overall lung capacity and breathing effectiveness from home ? Posted: 19 Jul 2020 04:22 PM PDT Due to covid i am unable to get out pretty much so hitting the gym is not an option where i live I have an elliptical trainer with which i stared doing some light cardio Anything i can do along with light cardio to improve my lung capacity and breathing effectiveness ? Thanks [link] [comments] |
| Could lower body work significantly reduce upper body recovery? Posted: 20 Jul 2020 11:24 AM PDT Currently I'm following a push, pull, leg split. For upper body, I'm training weighted pull-ups, weighted dips, overhead press and bent over rows; and for lower body barbell back squats and barbell front squats. My priority regarding strength & hypertrophy is upper body, so I wonder if, by switching to easier leg exercises, I'd be able to handle more upper body volume (and thus gain more strength / size per unit of time) Actually, I'm thinking on switching barbell squats training for dragon pistol squats (bodyweight-only) and core (hanging leg raises and back bridging) training, which I guess it's a lot better for CNS recovery. It's surely better for lower back (bent over rows recover easier), but I'm not sure if this would also affect other exercises (like weighted dips and pullups) and thus would be the best choice overall. I mean: Is it true that barbell squats negatively affects upper body maximum revoverable volume (at least indirectly, through CNS fatigue)? Or lower body fatigue is localized in lower body muscles only, and wouldn't affect upper body at all? Are barbell squats beneficial in any way for the upper body (for example, as carryover for OHP or bent over rows)? Thanks! [link] [comments] |
| Advice Needed- Too tired to work out Posted: 20 Jul 2020 07:35 AM PDT Hi everyone, I've been doing the RR since March and have not missed a work out. I'm also new to BWF. But recently I've been assigned to COVID testing where I'm running around, testing people, and am in the heat all day. By the time I get home, I just have no motivation or energy to work out because I eat and go to sleep so I can wake up early to test again. The tests are all weekend so I'm only doing 2 workouts a week. Should I go extra hard on those two work outs or revise my schedule? Do you guys still work out even after being on your feet all day (I'm sure many of you do). Thanks! [link] [comments] |
| Keep a safe distance between you and other things when learning how to handstand (TIFU) Posted: 19 Jul 2020 10:44 PM PDT Well this is pretty obvious and I feel stupid but I still feel I need to say this. Let me preface this by saying that I am a not a complete noob at handstands, I have been doing them for a long time (~1-2 years on and off ) now mostly with wall support. Can get around 10seconds freestanding hold on a good day. I know how to bail out of one. Today morning I thought I would do a skill session, did a couple of rounds of wall handstands and then usually I do some free standing ones to practice my kip ups. I did a couple but was kinda tentative and couldnt get my hips up high enough. Now around my third try, I put some extra effort into my kip and got my hip up high, held it for a second, and started falling over. No biggie this is when I bail out by piroutteing. For some weird reason I didnt, held on a bit longer and was gonna slam backwards into the ground. This would also be sort of fine as I folded my legs to break the fall. What I didnt factor in to all this was the coffee table. My shin slammed into it and the edge of the table broke off. It hurt like hell but I thought I must have grazed it and nothing major must have happened. When I pulled my pants up, I could literally see bone. My skin split open around my shin. (Couldnt get any pictures sadly). Led to 7 stitches on my shin, and rest for 12 days. Dont be like me. Be smart. Recon your handstand zone and remove things that might cause stuff like this. TL;DR: Did a handstand near a coffee table. Got 7 stitches on my shin. PS: Now that I cant do any thing that involves lower body for around 12 days what would be some fun things that I could do just to target the upper body, core etc. My L-sit max hold is 30sec. I have rings and a bar too. [link] [comments] |
| How has Calisthenics/BWF improved your life? (discussion) Posted: 20 Jul 2020 03:30 AM PDT The title pretty much explains it all. How has Calisthenics/BWF improved certain aspects of your life? Has it actually had the opposite effect on others? [link] [comments] |
| I just tried doing Face Pulls on suspension straps and they're amazing! Posted: 19 Jul 2020 03:29 PM PDT The thing that really bothers me about Face Pulls done with cables, or worse, bands, is that if you pick a weight that challenges you while also allowing you to squeeze your shoulder blades tight at the top, that same weight feels so light at the bottom portion of the movement. The portion where you have your arms stretched out in front of you. It only starts to get challenging again maybe halfway or 2/3rds of the way up the movement. And if you pick a weight that properly challenges the bottom portion of the movement then you won't even be able to pull it far back enough to squeeze your shoulder blades. You'll just be stuck somewhere in the middle. But when you're doing them on suspension straps, the tilt of your body makes that problem go away. When you do a pulling movement like rows and face pulls on suspension straps your body moves from more parallel to the floor at the bottom of the movement to less parallel and more perpendicular to the floor at the top of the movement. The reason this is significant is because the force you need to generate to create movement is higher when you're more parallel to the floor and lower when you're more perpendicular. Which matches up with the strength curve of the movement perfectly. You can handle more weight in the first portion of the movement and less at the end portion. And man, I just tried it today and they were the most brutal face pulls of my life. Throughout the entire set I never felt like I was able to rest. The bottom part of the movement didn't offer the usual reprieve I was used to. It was just strain all throughout. I'm not the kind of guy who only sticks with one mode of training. I do bodyweight training but I also use machines, free weights, bands, chains, etc. I believe there is value to be derived for all modalities but I have to say, in terms of face pulls, doing them on suspension straps is far superior to other variations I've tried. [link] [comments] |
| I've plateaued hard on weighted chin-ups at a rather low weight, what do I do? Posted: 19 Jul 2020 11:55 PM PDT I do weighted chin-ups twice a week for two sets of five and then an AMRAP. I worked my way up to 9kg 3x5, but I can't seem to do 10kg 3x5. What should I do? Change grips, increase frequency? I've tried dropping weight and increasing volume without much success, should I just try bodyweight chin ups for a bit for high volume? It's very strange to me that I've plateaued at such a low weight added. [link] [comments] |
| Doing one-arm inverted rows to build strength for one-arm pull-ups Posted: 20 Jul 2020 02:49 AM PDT Inverted rows are frequently recommended to beginners as a great way to build strength for pull-ups. What are your thoughts on doing one-arm inverted rows to build strength for one-arm pull-ups? In addtional to building unilateral pulling strength, one-arm inverted rows build anti-rotation core stability, which is also very useful in one-arm pull-ups. For clarity, I am not suggesting doing one-arm inverted rows exclusively to build strength for one-arm pull-ups -- as with most advanced calisthenics moves, performing a multitude of strength-building exercises is the best approach (e.g. Mantle chin-ups, eccentric one-arm pull-ups, etc.) What I am asking is: Do you think one-arm inverted rows are worth including in comprehensive training program that is targeted towards achieving one-arm pull-ups? [link] [comments] |
| Posted: 19 Jul 2020 08:58 PM PDT Starting to do more exercises at home, and don't normally wear shoes indoors. Curious if I should wear gym shoes for HIIT type exercises? I have foam matting (Walmart connecting panels), which seems to absorb most of the shock if jumping movements are involved. [link] [comments] |
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