Bodyweight Fitness: Motivation Monday for 2020-12-14 |
- Motivation Monday for 2020-12-14
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-14
- Do you have a favorite bodyweight cardio routine?
- Can't increase number of push-ups I do but have decreased rest time between sets?
- Beginner with no flexibility for next progressions on squats, what should I do?
- Front Lever Advice
- I just want to share an article about strength and neural adaptation that I found pretty interesting.
- what are good workouts for leg muscles?
- Free advanced tuck planche push up
- Bicep curl chin-ups
- What workout equipment should I get?
- handstand with support under head
- Scared to progress closer to the handstand
| Motivation Monday for 2020-12-14 Posted: 13 Dec 2020 10:07 PM PST 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 2020-12-14 Posted: 13 Dec 2020 10:07 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] |
| Do you have a favorite bodyweight cardio routine? Posted: 14 Dec 2020 09:21 AM PST Hey folks, I gave the "recommended routine" a shot, but it isn't really what I'm looking for. I'm a lanky guy in his mid 30s, and when I work out, it's mostly for an elevated heart rate, increased blood flow, and ideally a gentle work of all major muscle groups. I like feeing worked at the end of a session, but I'm not necessarily looking to add muscle. As an example of what works for me, I love following along to this video, to the point where I've taken his exercise progression and now have it in a timer app, so I can listen to my own music. I've put the sequence at the end of the post. I particularly like how each exercise builds on the previous. Does anyone else have routines like this that they return to time and time again? I would like to add a few other variations to my arsenal. ----- Here is the sequence: Each exercise is 30 seconds: Close pushups (keep core tight) Plank UPs (plank up to pushup stance) Shoulder taps (push hard into ground) Alternate Supermans (squeeze glute/lower black) Push Ups Extensions (alternate sides) Plank Extensions (Alternate arm/leg) Alternate Lunges (Steppin Backward) Knee Jumps (explosive reps) Calf Jumps ( stay up on toes) Bodyweight Crunch (hold contraction) Heel taps (keep torso up) Side Oblique Crunch (short contraction) Side Oblique Crunch (short contraction) other side Side Plank Ups (Squeezing Obliques) Side Plank Ups (Squeezing Obliques) other side Side Plank Rotations (extend your arm) Plank forward reach (alternating arms) Arm Rotations (into pushup) Back Static Hold (push it rest is coming up) Rest and Stretch Split Lunge Jump (alternating sides) Controlled Squats (squeeze your quads) Toe Touches (rear up in air at top) Squat in outs (continues reps) Sidewards lunge (lean into the rep) Squat Jumps (Explosive Reps) Frog Hops (legs to hands) Straight Leg Walkouts (slow tempo) Twisting Crunch (elbow to knee) Reverse Crunch (knee to chest) Lying leg raise (straight to bent knee) Rest and Stretch Plank Knee Ins (alternate sides) Forearm Push-Ups (Squeeze Triceps) Lying Leg raises (lift hips at top) Curtsy Lunge Jump (back leg behind body) Full Burpees (explosive reps) Extended Plank (engage core) Mountain Climbers High Knee Burnout [link] [comments] |
| Can't increase number of push-ups I do but have decreased rest time between sets? Posted: 13 Dec 2020 01:32 PM PST For the past few weeks I have been doing 150-200 push-ups every 2 days(along with bench press).I started with my max reps being 24 and have barely been able to get to 28 or higher in the few weeks of doing this.I noticed recently that after being exhausted after a set I can easily go back for another set 20 secs later without problem. I have seen results from doing push-ups but I am disappointed that my reps haven't increased.Is there a way to increase reps with the same 150-200 push-up routine? [link] [comments] |
| Beginner with no flexibility for next progressions on squats, what should I do? Posted: 14 Dec 2020 04:03 AM PST I'm doing the RR for a few weeks now and I'm stuck at the Bulgarian Split Squat because I don't have mobility to shrimp or pistols squat, but I'm working on it with mobility training 4 times a week, in the meantime I'm doing BSS with weights, 30kg/66lbs (the most amount of weight i can get at home) and I've reached 3x8 (upper limit of the RR) with this weight one week ago and should already be at the next progression. Is there any other exercises harder than BSS, but that doesn't require much mobility? Or should I just increase reps? Or is there a way to make BSS harder? Like slower or explosive. Any tip would help, because I'm really frustrated about this. Thanks. [link] [comments] |
| Posted: 14 Dec 2020 07:42 AM PST Hello all , year long creeper here! I'm solid enough in most aspects of calisthenics / basic gymnastics on the rings. I can hold a back lever for 5-10 seconds , do a couple of muscle ups (L-sit muscle ups too) - perform a decent amount of pull ups, push ups and dips. I have been training towards a front lever for a 4 months now and haven't seen great results. I think a problem is that I very much enjoy doing "flow" sequences on the rings - maybe a muscle up into a skin the cat into a back lever into tuck FL row into L sit type sequence for example. I enjoy this too much and have sacrificed my progress accordingly! I'm a new owner of some paralletes and have been greasing the groove with a tucked front lever for about 10 days now and have increased my hold time. I can only do rings a couple of times a week max at the minute due to the Irish winter. As such the grease the groove on paralletes is what I have been doing mostly to progress. I am familiar with Coach Sommer's chapter on the front lever book, however feel I could use more guidance on moving on from a tuck hold of about 5-7 seconds at a push on the paralletes. Any resources, complimentary exercises, advice on form tweaks, volume advice or any cool tips in general are much appreciated! Peace and love - keep up the good work fellas and femmes [link] [comments] |
| Posted: 13 Dec 2020 08:14 PM PST If you are someone like me who need to understand the theories to execute better, I think this article will be of a great help in letting you understand better about how different kinds of neural adaptions (synchronization, recruitment, intermuscular coordination, and etc) adapt at different intensities, and why periodization is necessary within neural adaptations. What was particularly interesting to me was that when you periodize into lower intensity work, it was not just to boost hypertrophy. Intermuscular coordination seems to adapt more in lower intensities according to the chart in the article. (However, I have not dug deeper into how they measured. Whether the adaptation is greater because you can do more volume at lower intensities or they fundamentally adapt better at this lower intensity even with having the same volume is something I want to find an answer to.) Anyway, here is the link to the article and hope this helps with your designing of your programs/routines. Strength Training and Neuromuscular Adaptations ps. This article seems to be from a book but I am 0% related to the book. (just clarifying that I'm not advertising the book) [link] [comments] |
| what are good workouts for leg muscles? Posted: 14 Dec 2020 12:55 PM PST Hey guys. I came to this sub reddit because I'm new to working out and I have extremely skinny legs, and everyone at school laughs at me about it. So I decided it's time to change that. But sadly my family is extremely poor and can't get any workout machines. So is there anyone for me to get bigger calf or leg muscles without machines or is there any workouts you guys suggest? [link] [comments] |
| Free advanced tuck planche push up Posted: 14 Dec 2020 11:32 AM PST These last couple of months, i've been working on Mechanical Advantage Push ups, which has led to massive increase in strength in adv tuck ppu, been kinda following u/MindfulMover's thoughts about free gains, and i can safely say, this is a free gain (i wasn't able to do one before i started working on Mechanical advantage push ups, which is basically the only push work i've been doing) [link] [comments] |
| Posted: 13 Dec 2020 07:04 PM PST Been progressing on weighted pull-ups/dips for a while now, though starting to notice a bit of a t-rex effect as my biceps lag behind a little. Anyway, this variation on a standard chin-up came to me in a dream last night and seemed to hit the biceps pretty nicely when I tried it this morning. Has anyone found good results with something like this? Or is there a better way to hit biceps with bodyweight (for beginner/intermediate)? [link] [comments] |
| What workout equipment should I get? Posted: 13 Dec 2020 03:38 PM PST I'm 16 and I'm wondering what equipment I should get if I want to get into calisthenics, please help. [link] [comments] |
| handstand with support under head Posted: 13 Dec 2020 07:38 PM PST i have been working on my handstand, and trying various types of support movement. I recently started doing handstand with a small block underneath my head, as a intermediate step. I have not seen anyone doing that on the web but it seems to be helpful to me. like to get everyone's thoughts. [link] [comments] |
| Scared to progress closer to the handstand Posted: 13 Dec 2020 06:48 PM PST Recently I've been getting better with the frog stand, and I'm quite confident I can move on from there to exercises like chest to wall handstand, etc. But the problem is I'm frankly too scared to put my body in a vertical position with my head just a few centimeters from getting crushed by my bodyweight. Although I know I should perform progressions (like the chest to wall mentioned earlier), it still doesn't change the fact that my face might end up hitting the floor. I suppose my fear came from how I would face plant to my pillow when I tried learning the frog stand for the first time, and how hitting my face even with a pillow still hurts. What can I do to increase confidence? [link] [comments] |
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