Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-26 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-26
- Today, I Walked More Than I Ran
- What I Learned By Changing My Outlook On Mobility Training
- Anyone else see crazy bicep development from straight-arm exercises?
- Full Planche vs Fake Plache: Do it Right the First Time!
- After learning how to do a handstand, do you still need to keep at it everyday or is it a learned motor skill that's permenant?
- Be Careful When Foam Rolling (Somewhat horror story)
- Planche progression
- Does my implementation of self-resistance make sense?
- Dragon Flag Form Check and Question about Progressing
- feel unbalanced when doing lunges
- Should I consider training for the one arm FL?
- How to train for the One Arm FL?
- Tuck Planche Advice - Forearm Issue
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-26 Posted: 25 Nov 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
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] |
| Today, I Walked More Than I Ran Posted: 26 Nov 2020 03:45 AM PST I am not overweight but I am out of shape. In addition to starting a new diet, I've recently taken up running and this is my third day. On my first day, I ran/walked just over two miles. I wasn't fantastic, but I ran and I walked in equal proportions and I felt good. Yesterday morning though, I absolutely killed it. I ran/walked a total of 4.75 miles. Not super fast. But I really pushed it and I ran as much as I walked. Then today rolls around and I don't want to break my routine so I run again, despite there being noticeable soreness in my legs and arms (I know asking for medical advice is against the rules here, and to clarify, I'm not. This is just relevant to why I walked way more today than I did yesterday), and for the first stretch I was fine. I ran/walked about one mile in equal proportions and at that point, running became very painful, so I shamefully walked far more than I ran for a total of 4.9 miles. Bear in mind, I'm not asking for medical advice regarding the soreness that lead to me walking. I'm just feeling somewhat down on myself for not going as hard today as I did yesterday. Does anyone else have these days? [link] [comments] |
| What I Learned By Changing My Outlook On Mobility Training Posted: 26 Nov 2020 06:53 AM PST You've heard the term mobility before, but different people seem to give it different definitions. That leaves room for confusion and misinterpretation for how to improve it. Most people look at mobility as just another way of saying flexibility. It's something you do at the beginning or end of your workout — and might help you feel 'less tight'. They also associate it with resistance bands, rolling on balls, foam rolling, etc. Person A: "Dude, do you do mobility?" Person B: "Yea man, I foam roll and sometimes do band assisted squats or glute bridges. It helps with my mobility" This was always so confusing to me. What does doing that actually help you with? Make your body feel 'warmed up'? Does it help your range of motion in some way? The way people describe the literal outcome of 'doing mobility' was always so vague. It always left me thinking it's something you should do, but if you don't make time for it that's okay too I guess? My outlook on this started to completely change in 2012/2013 when a classmate in college told me I should check out 'Dr. Andreo Spina and this Functional Range Systems thing'. Now it's almost 2021 and I've taken a couple of his seminars.
Here are a few ways my outlook has completely changed as a result.
Mobility: The ability to actively achieve a range of motion Flexibility: The ability to passively achieve a range of motion — Mobility IS NOT just a 'warm-up' or 'cool-down' toolPeople who think this way don't realize the opportunity their missing. Let's say the main focus of your workout a Deadlift. Can a deadlift make your legs stronger? Yes. Let's look at a one joint involved in that exercise — Hips. What directions can the hip move? Flexion, Extension, Abduction, Adduction, Externally Rotate, Internally Rotate & Circumduction. Do deadlifts (or similar exercises) strengthen each of those movements in full range of motion? It absolutely does not. Does that make a deadlift a bad exercise? No. It just means in addition to deadlifts, you should be trying to get stronger in the ranges of motion a deadlift doesn't challenge. Mobility exercises can do this for you — especially when trying to develop strength in end ranges. Mobility IS NOT a zero sum gameLet's build off of the above point here. Instead of looking to mobility as a way to 'warm-up' or 'cool-down' it can also build strength in ranges that aren't typically challenged in most exercises. The more time time you spend strengthening your hip — the more you'll be able to exert yourself when you do your deadlift. Don't look at it as something that takes away time from your main lifts. Look at it as something that helps you get better at your main lifts. Technically you might spend less time on your main lifts - but your performance in those lifts will be much better. Mobility IS NOT just another tool in the tool beltThis point is more pointed towards the seminars I attended. I remember graduating from college and my family got me a gift. My late-grandfathers old watch and some money. The watch obviously has huge sentimental value to me. The money however, I remember instantly putting towards professional development. There was one online course that would teach me more about the shoulder, another about the hips and finally one about the core. I felt great after taking in all that info — but something felt off. I couldn't help but feel like I was constantly chasing the next course. Every product was marketed at 'game changing'. It made me feel like unless I took this new course that I would have a gaping hole in my understanding of how to help clients. I felt like I was getting trapped in this never ending cycle of thinking "Just wait till the next course, THEN I'll have the full picture. The next course will finally connect all of the dots for me". The above seminars changed that for me. This isn't an ad for them. I'm genuinely not trying to sell you on any of this, so take what I say with a grain of salt. However, for me I started to learn how to connect the dots. I stopped looking at mobility training as some boring thing I have to do, rather something that makes me better at 'being human'. Having healthy joints and being strong in end ranges of motion carry over to any physical activity you chose to do. Mobility belongs in EVERYONES routine — regardless of your goalsGiven everything I said above — this point shouldn't require much more explanation. I can't think of a single instance where having healthier joints that move better is possibly a bad thing. A sprinter who has more end-range strength & control of their hips can increase their stride length and potentially run faster. A swimmer who has less joint coupling (bad) in glenohumeral internal rotation will likely experience less injuries. etc. etc. This post is just to share how thankful I am that things seem to just 'make sense' more than ever. If just one person who reads this finds this helpful— perfect :) [link] [comments] |
| Anyone else see crazy bicep development from straight-arm exercises? Posted: 26 Nov 2020 07:04 AM PST I started using rings around 4 months ago this summer; before that I had been lifting casually for several years. For the longest time I struggled to build my biceps even though I was pretty decent at weighted pullups and other pulling movements. I remember doing 4x10 sets of hammer curls after every lifting session for months and basically saw no improvements. I started doing straight arm exercises though like RTO support hold, planche lean, and back lever ever since getting my rings and holy shit my biceps have grown way more than they ever did when I was lifting. Nowadays I finally see them starting to "pop" and they're actually noticeable when I'm wearing a t-shirt for example. I've made some okay gains in other areas from rings but my biceps have had the most drastic change. Anyone else here also see great bicep gains from straight-arm movements? What exercises do you do? [link] [comments] |
| Full Planche vs Fake Plache: Do it Right the First Time! Posted: 25 Nov 2020 12:27 PM PST Hello friends, I've noticed recently posts, comments, replies on bent arm planches with planche training and thought I'd give my experience around that area. Disclaimer: Not a personal trainer or expert or anything. Just a random guy on the internet. This is just based off of things I've read/learned and my own personal experience. Summary: The first two sections compare a bad fake full planche to a real full planche. The next section is my experience with bent arm planches and learning a full planche. The last section are just my thoughts on the matter. Comparison: Before we start, I want to show 2 different videos of me doing a planche at different times. One of them is wrong (for many reasons I'll get into in a bit), the other one (in my humble opinion) is pretty darn solid. Try to guess which one is which.
For the video you think is the Fake Planche, keep in mind why you think it is wrong. For the video you think is the Full Planche, make note of why you think it's right. Here they are: Answer: If you thought Video 1 was the Fake Planche congratulations, you just broke my heart and it really makes me reconsider how good my form was in that video (I thought it was really good Q_Q). Video 2 is the Fake Planche. Here's why Video 2 is the Fake Planche (try to see if what you thought was wrong matches):
Here's why Video 1 is the Full Planche:
Background and How it Relates to Bent Elbows for Planche Training:
Final Thoughts: So in all, what I'm trying to say is bent arm planches can really mess up your planche progress, it's much better to just do it right the first time and develop the technique and strength properly. That way, you don't have to be like me and get all sad and injured when you have to start all over. Bent arm planches limit the proper technique developing for actual planches and thus will limit you in other planche related moves i.e. planche pushups with no lockout is much easier than with lockout. Of course bent arm exercises have their place with dynamic moves related to planches, just not in the actual static hold. So this was my story/experience with planches with bent arms. Moral of the story, keep those elbows locked and it'll do wonders for you in the long run. Lemme know if you have any questions or if you disagree. Also let me know if you have any feedback/critique on my full planche. All the best, Efran P.S. yes I can full planche pushup with locked elbows now :D [link] [comments] |
| Posted: 26 Nov 2020 08:55 AM PST I'm currently trying to train for a handstand but the high frequency training I've put myself into is not something I'm sure I can maintain in the long-run, especially once I start a busy sedementary lifestyle. So my concern is, once I finally learn the handstand, is it a permenant skill I then have and my body reflexes can from then on remember... or do I have to keep doing handstand again and again to remind my body of the technique? I ask this because it seems all the other previous techniques I learne tend to be permenant in me. Something about the brain storing motor reflexess in a permanent part of the brain. For instance, I can don't swim in over a decade, yet when I go back to the pool I can still do the same frogstyle and freestyle I learnt as a kid. Same for somersaults. Or riding a bicycle etc.. Is a handstand the same thing? How is it for you guys who haven't done a handstand for so long? [link] [comments] |
| Be Careful When Foam Rolling (Somewhat horror story) Posted: 26 Nov 2020 08:12 AM PST TLDR: I went too hard with a tennis ball and now have a bruised rib-weeks of gains down the drain, possible covid exposure, and a big ER bill. Long Version: I am a beginner (feels like i have been forever due to injuries-shoulder impingement, then CPPS. Both of them are gone). I've been following general recommendations regarding support holds. I can do it on a walker for a long time so I tried switching to rings a month ago. I can hold it, but it seemed to give me slight symptoms of costochondritis. I stuck with the walker for another 3 weeks. I tried the rings again, and, after having no issues for weeks, it still gave me a slight ache in my chest-not just sore muscles. So I thought to myself that eliminating aggravating exercises until my chest got stronger wasn't working. I started searching the web and stumbled across this video on youtube by following Bob and Brad's recommendation towards it. The idea made a lot of sense to me: I am better at pulling than pushing and I do a lot of external rotation exercises because of my previous impingement-I must have tight back muscles! The man in the video recommends his product because tennis balls are "too squashy" so I figured I'd massage hard with the tennis ball I already had. It's important to note that I went into discomfort, but honestly never would have thought this would happen. I wasn't going nearly as hard as people assume I did. I woke up the next day unable to take a deep breath. I had pain on the left side of my chest and around the left shoulder blade area. My wife had this issue when she had blood clots in her lungs so I went to the emergency room. x rays and an exam showed no internal issues. Now I've just got to wait it out. I was pretty certain I had just bruised the rib, but chest pain is no joke. I post this primarily so others can learn from my mistake. It's painful, embarrassing, and frustrating to have to go to the ER (especially while staying at in-laws' house during a pandemic-ridden thanksgiving with a 90-year-old). THINK BEFORE YOU ROLL HARD PS If anyone has any costochondritis advice for down the road, I'd appreciate that as well. [link] [comments] |
| Posted: 26 Nov 2020 11:55 AM PST Someone can reccomend me a workout to achieve the planche whit progressive tricks? My record in frog position is 1:30 min [link] [comments] |
| Does my implementation of self-resistance make sense? Posted: 25 Nov 2020 10:47 PM PST Post was removed the first time, hopefully it's compliant now So, just to provide some background. There's this style of training called self-resistance where you use opposing body parts to provide resistance for another body part. Usually that means the use of opposing limbs or using a stronger body part to provide ressistance for a weaker one (some examples here). One problem with self-resistance the way it's been applied so far has to do with the fact that you cannot reach your opposing limbs for some exercises. For example, how do you apply horizontal pushing on one arm to the other?. Well, having some experience with suspension straps gave me an idea. The idea is the use of a rope to transfer the force in a way that your limb couldn't (unless you can reattach them). So, how does one go about doing this? by suspending a free rope to a pull-up bar (a pulley might work too). What you do from that point is to grab the rope on opposite ends and pull it. So, by using the rope as a medium you're providing eccentric resistance for the concentrically moving limb and vice versa. I know this might get a bit confusing, so I've provided some example bellow. An example of this type of training applied on the six main movement patterns:
I've been trying this for a couple of days so here's what I feel some of the positives and negatives are: The good
The bad
The ugly
Some isolation exercises:
Miscellaneous
The setup So how do you set this thing up? I've personally used a pull-up bar with a rope. The adjustable handles are inspired by one of RedDeltaProject's videos. Eventually I'm going to transition this to a rope and pulley system. One way this can be done with a pull-up bar is to attach a chain on a carabiner (seen here), this can later be attached to a heavy duty pulley. You probably want this pulley to have a rating for high weight like this one. Some alternative setups For those of you who just want to try this system, it's simple: use a towel or a rope. The simplest implementation of this, is to use a towel on the opposing sides of a pull-up bar and perform the pull-up as I've shown above. some commercial products that could work For the people who prefer a pre-made product, there are some products that could be adapted to this type of workout. There's a lot of generic-named exercise machines on amazon and walmart like [this one]((https://www.walmart.ca/en/ip/Fitness-DIY-Pulley-Cable-Machine-Biceps-Triceps-Hand-Strength-Trainning-Exercise-Home-Gym-Equipment-Workout/PRD25D6DFCZRGDY), or this one , there's another product here that could probably be adapted too. Do keep in mind that I haven't tested these so I don't really know if they'll work for this kind of thing. Having said all that, do you think that this makes sense or am I wasting my time and loosing my gains? May the gods of hypertrophy bless you. edit: I've found that you can increase the resistance for the concentric part of the movement externally by wrapping the rope around the bar like this. The more loops you add, the more resistance you get for the concentric part of the movement (I guess you could turn this into a concentric only workout if you want). That said, it doesn't solve the other problems it seems... [link] [comments] |
| Dragon Flag Form Check and Question about Progressing Posted: 25 Nov 2020 10:30 PM PST I actually never directly trained Dragon Flag. I was training Front Lever but platued hard at straddle. I'm currently planning to stop training Front Lever entirely so that I can fully focus on One Arm Pull Up. When I get that OAP I'll get back to Front Lever. So in the meantime I decided to practise the Dragon Flag to maintain or improve the relevant core strength for front lever. Here was the first time I attempted a full Dragon Flag. Form critique is appreciated. And here is the question. So how do I actually progress with this? Should I already add weight to my ankle (as I already can do 5 reps though the last reps are very hard) or should I do it for higher reps (10-12 range maybe?) and then add weight? Or try some harder variations? I plan to do 3 sets of Dragon Flag at the end of my training session after all the main movements. It's definitely not my main focus however I wouldn't mind to progress. [link] [comments] |
| feel unbalanced when doing lunges Posted: 25 Nov 2020 06:16 PM PST been using this app "Home workouts" on my iPhone and when I do their lunges of switching legs I get unbalanced easily. was wondering if there were tips or suggestions to help not feel unbalanced or do a better lunge [link] [comments] |
| Should I consider training for the one arm FL? Posted: 25 Nov 2020 03:38 PM PST I can do an OAC and can hold a fl (with relatively bad form) for a few seconds. Im aware that my fl isn't good enough to attempt one arm training. But Im asking if its a good idea to set the one arm fl as a goal for 2021? If I dedicate all my training to it would I be able to learn it within a year or so? [link] [comments] |
| How to train for the One Arm FL? Posted: 25 Nov 2020 07:55 PM PST What exercises did you use to achieve him?Maybe L-sit to FL is a good exercise? [link] [comments] |
| Tuck Planche Advice - Forearm Issue Posted: 25 Nov 2020 03:48 PM PST I have been working towards planche for a couple months now and am currently working on the tuck planche. I am 6' and 179 lbs/81 kg. I hope this post doesn't break rule 2, but I do not know who else to ask. I have been slowly working on planche doing "planche based" workouts twice a week working towards perfecting form before I more forward. My right outer bone on my forearm (I believe my ulna bone) hurts when I deload after holding the tuck planche maybe my 10th time or so holding for 5 seconds each rep. Has anyone experienced this or have any good streches or warmups I can do? It is pretty frustrating when I want to push myself to make progress but I have to take week long breaks to prevent injury. Could be just inflammed :/ [link] [comments] |
| You are subscribed to email updates from Reddit's Bodyweight Fitness Community ��. To stop receiving these emails, you may unsubscribe now. | Email delivery powered by Google |
| Google, 1600 Amphitheatre Parkway, Mountain View, CA 94043, United States | |
No comments:
Post a Comment