Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-10

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-10
• Some pullups before jiujitsu class
• How do I use my muscles??? Sorry if this is a dumb question LOL
• are there going to be any monthly challenges?
• The 'super-effective supersets' routine
• ONE ARM PULL UP - Participate in the new SURVEY
• Kettlebells and the Turkish get up
• Decline push-ups for more shoulder focus?
• Pros and cons of RR taking longer than it should
• New stretch marks!!
• How much protein should I eat as a female to build muscle?
• Recommended routine - Question about Reps & Rows
• Excessive exercise? Or am I fine?
• Why do I feel more tired/winded Jogging than Sprinting
• Is it ok to do more than 3 sets of each exercise in the Recommended Routine?
• Ring Recommendation Europe/Ireland
• I have been trying to fix my pushup posture for years and I can't seem to find out how. Please help me, kind people of Reddit
• Recommended Workout with Rope Jump
• Progress to front lever
• Recurring Pec Minor Strain
• Glutes
• Resources for developing an intermediate resistance bands routine
• Help with calisthenics setup
• Exercises that Won't Pull the Skin on your Back??
• Advice for backlever and German hang

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-10 Posted: 09 Mar 2021 09:01 PM PST Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: Read the FAQ as your question may be answered there already. If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move. Even though the rules are relaxed here, asking for medical advice is still not allowed. NEW EXCITING NEW YEAR NEWS: The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF 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. submitted by /u/AutoModerator [link] [comments]

Some pullups before jiujitsu class Posted: 10 Mar 2021 07:18 AM PST A little motivation for y'all, especially for the older folks. I'm turning 47 this year. We can still keep up 😁 Happy training 👐 WEIGHTED PULL-UPS submitted by /u/Xandromartin [link] [comments]

How do I use my muscles??? Sorry if this is a dumb question LOL Posted: 09 Mar 2021 09:39 PM PST So recently while I've been dancing I've noticed that my legs have been kind of weak whenever I have to propel myself off the ground (ex: leaps and floor leaps) there's no strain or anything, it just feels like I'm not pushing to my full potential of strength. Like I never feel as if though I'm actually pushing off the ground harder or stronger. The feeling is extremely similar to trying to touch a basketball hoop and jumping over and over again but not going any higher and also not feeling any difference in the way your legs push off the ground even though you're trying super hard to use your muscles and engage them. I have no idea if that makes sense but it just feels like I'm not activating the muscle. Dance is usually just cardio, but for some reason I feel this super strong urge that I need to start actively working on my strength because it's actually hindering my progress. I've never really had to use my muscles in that way and I don't really understand how to start. Should I just start doing squats and ab workouts to activate the muscles more? Advice from anyone who exercises or knows how to engage their body please help. submitted by /u/Tisa8174 [link] [comments]

are there going to be any monthly challenges? Posted: 10 Mar 2021 08:21 AM PST i'm fairly experienced with bodyweight calisthenics and though i'm motivated, sometimes a challenge that the members of this community could participate in monthly would be pretty damn cool. i don't know how to make a petition or vote to gather the support of like minded people. anyone up? submitted by /u/bizzarefreeze [link] [comments]

The 'super-effective supersets' routine Posted: 10 Mar 2021 10:01 AM PST This time last year I wrote 'Recommended Routine – Resistance Bands Version', which got a lot of positive feedback (thanks everyone!). Since then, a lot of people have asked me about how to move on to a different routine once they progress past the beginner level. I think everybody should develop their own intermediate+ workouts; in fact, I wrote another post with a lot of resources to help you do just that! However, I was a beginner when I developed the original routine, so I thought it was time to revisit it to see if I could make any improvements. Here is an example of a full body workout that hits every major movement pattern using just four exercises paired together in two supersets, which is an upgrade to the original routine I posted last year. Some notes: Core, carries, correctives, calves and cardio aren't included; your rest day would be a good time to do those. All exercises should be performed using eccentric isometrics using resistance bands (or weights, if you have them!). Italics are optional extras, bolds are the main exercises. I'll let you design your own warm-up, but with bands it's important to include some form of wrist-prep. Ideally the warm-up should also include dynamic lunges (e.g. here), since these are missing from the routine otherwise and they are great to warm up with anyway! I'll also let you figure out the set/rep structure for yourself, since I'm going to assume you know what you are doing. If you don't know how to do that or what muscle groups these exercises are targeting, make sure to read through the other posts I linked in the intro first. If you are a beginner it might be better to focus on learning the basics first, since this routine combines multiple moves into a single exercise. I am not a fitness expert, so please take responsibility for your own workouts! The 'super-effective supersets' routine First superset pair: Chin-up or pull-up or lat pulldown into peak contraction chin-up BSS lateral raise (or standing lateral raise variant) into overhead partial never-ending squat and press ​ The idea for the squat and press is to combine this 'never-ending' squat with this overhead partial squat and press. Never letting the squat hit the top of the rep makes it more difficult and enables you to use a heavier band on the overhead press, since you don't have to stretch it as far. Win-win! The sequence should start from the bottom of the squat, followed by an explosive push press (but not all the way up to a standing position!), pause at the top, lower the band back down to shoulder level, squat down, etc. If that's too confusing you can just do the exercise exactly as shown in the second video. Chin-ups will involve the biceps more than pull-ups. Lat pulldowns should ideally only be used when you don't have access to a pull-up bar. Second superset pair: Split-stance RDL row into drag curl, regular curl or cross-body hammer curl Lying triceps extension into floor press or pivot press ​ I chose the floor press here since it's easier on the back than other horizontal push variations, and we can also get adduction at the same time via the squeeze press method or as Jeff shows here. The squeeze press will also work the triceps more than a standard press. That said, the pivot press might be preferable for women (otherwise there are no hip thrusts!) and/or if you don't want to add a second workout to rotate with. It will be a lot more challenging on your posterior chain, however, when combined with RDL rows. If you use this option, try hanging from your pull-up bar for 30 seconds or so to decompress your spine in between sets, and maybe use a lighter resistance for the RDL rows. ​ You could simply repeat the routine 2-4x per week, but if you want to go a bit deeper there are a couple of suggestions below. Adding a second workout to rotate with the first First superset pair: RDL high pull into pivot press Single-arm lunge stance high-to-low row into (optional lunge stance) single-arm incline biceps curl ​ As before, make sure to get adduction on your chest press. The RDL high pull will work side delts and serve as a mind-muscle connection warm-up for the pivot press…win-win again! Just add a RDL into the movement shown in the video (I'm sure you can figure it out!). Make sure to do the high pull exactly as Jeff shows in the video, since using an 'upright row' technique is dangerous. With the row the idea is to hold a lunge, as shown here. Second superset pair: Straight arm lat pushdown into quad-dominant 'deadlift' (squat/hinge) Dip into upright dip or D2 flexion crossover (v.push) Alternative two-workout rotation for women (more focus on lower body) Workout A (pull focus) First superset pair: Hip thrust plank row (hinge/thrust) RDL row (hinge/pull, h.pull) Second superset pair: Pull-up or lat pulldown (v.pull) Split squat stance incline press into split squat jump (squat, v./h.push) ​ For the press, the idea is to perform an incline press in a split squat stance. See here for an example of what this might look like (more examples in this article). Workout B (push focus) First superset pair: Quad-dominant 'deadlift' (squat, hinge/pull) Floor press (h.push) Second superset pair: Single-arm lunge stance high-to-low row (h./v. pull, lunge) Kneeling up-and-over hip thruster into high hip buck (v.push, hinge/thrust) ​ For the hip thruster, the idea is to mimic the exercise with bands using this method. ​ Hopefully you find this useful when you are developing your own routines! submitted by /u/FightingLikeBeavers [link] [comments]

ONE ARM PULL UP - Participate in the new SURVEY Posted: 10 Mar 2021 06:46 AM PST Hello everyone! I hope you're all doing fine. So, I am the guy that shared the last survey about front lever - and its correlation with weighted pullups a couple of months ago. Im coming to you with the new project - this time we take a closer look at one arm pull up/chin up. It's another calisthenics skill that has been always a mystery in my eyes. Dozens of different approaches to training it, sometimes totally contradicting each other. Despite that, All these methods seem to work for some and fail for other people. The point of this "research" is first of all finding out how weighted pull ups/chin ups carry over to one arm pull/chin (if there is certain percentage that works for most), finding out how our body metrics affect our results (the ones I suspect to correlate) as well as assess what are most helpful and best methods of achieving them based on the anecdotes of participants. In the material (video) im preparing i will try to be very precise in explaining everything (still learning and researching). I want to ask you for a favor. If you have 2 minutes to complete the survey and maybe send it to your friends who also train calisthenics - this would really help. I did my best to make survey better from data analysis standpoint - by learning from previous survey. Also, you can express your view on the whole topic in the comments, I would really love to hear the stories, thoughts, experience of yours. Thank you to anyone reading and deciding to contribute. Take care fam ~ frinks https://forms.gle/iEhYZ21c81uizpCu6 - SURVEY submitted by /u/Frinksmovement [link] [comments]

Kettlebells and the Turkish get up Posted: 10 Mar 2021 04:51 AM PST So recently been exploring bodyweight movements and trying to develop myself in that way. Does using kettlebells count as bodyweight movement? I did a workout this morning using kettlebells but it was lunges, squats and Romanian deadlifts and KB swings and I have had a go at Turkish Get Ups - they were fun. This might sound stupid but I want to learn to love my body and I feel like bodyweight exercises are helping me build trust with myself haha. submitted by /u/strengthbased101 [link] [comments]

Decline push-ups for more shoulder focus? Posted: 10 Mar 2021 02:33 AM PST So one of my weak points is shoulders, and as I'm especially working towards a good handstand walk this summer I was wondering if doing decline push-ups would help me out a little more? I am already doing wall walk, handstand holds, banded strict press. I'm trying to work planche lean into the push-up (to get shoulder out in front of wrists) and find this easier to achieve when I do the declined. this is the setup I made for it. Any advice or recommendations for what I'm doing or hitting the shoulders another way? submitted by /u/C_Schranke [link] [comments]

Pros and cons of RR taking longer than it should Posted: 10 Mar 2021 12:12 PM PST Some days when I do the RR it takes me ages - roughly 1.5-2 hours. Other days it only takes me about 50 mins to 1 hour but I'm sweating and fail reps earlier. What are the pros and cons of this? Should I be resting less even if it means I get in fewer reps and less volume? submitted by /u/naval__gazing [link] [comments]

New stretch marks!! Posted: 10 Mar 2021 06:42 AM PST Hello everyone I'm quite new to fitness and body building but when I started growing my glutes and hamstrings,I started getting new stretch marks on my butt and I'm scared to grow muscles because of having stretch marks so I'd be really happy if you guys could give me advice on how I can prevent new stretch marks from firming when growing muscles,much love❤️❤️ submitted by /u/ItsAnAltBtw [link] [comments]

How much protein should I eat as a female to build muscle? Posted: 10 Mar 2021 03:44 AM PST I'm 21F, 79 kg and 168 cm. I want to lose weight and build muscle. I'm sedentary, but do yoga everyday. Nothing too fancy because I still don't have the strength for crow pose. I do downward-facing dog, upward-facing dog, plank, warriors etc. Basic stuff. 30-60 min/day. Now, many different internet sources say different things about protein consumption for muscle growth. I don't drink protein shakes. I'm attempting to succeed with eating normal, healthy, homemade food. For example today I ate an oatmeal with satueed onions, plums, carrots, walnuts and 2 egg whites. It was delicious and probably will keep me full for 5 hours. It is cca 20 g of protein. Than I'll have a lunch at 16.00 h (my last meal of the day). I don't know what I'll have, but it should be probably be around 20-30 g of protein. That is enough for me. Anything more than this and I overeat. Now, is that enough for muscle growth? Am I doomed to eat protein shakes or is this enough? I'm definitely starting to see that my upper back, stomach and ass are getting firmer. submitted by /u/call_me_mistress99 [link] [comments]

Recommended routine - Question about Reps & Rows Posted: 10 Mar 2021 07:23 AM PST Hey all, Hope you have a great day. for the last 2-3 months I was just training for fun, increasing some of my reps in Pull-ups and dips (14,13,13 for 3 sets). I Now started the recommended routine for a more serious approach. I have 2 questions - In the Recommended routine, there are exercises like Bulgarian split squat, assisted Copenhagen plank and single-leg deadlift. Do you need to do both legs in those exercises and similar, right? (so in pair 1, doing 3X8 pull up, 3x8 Right leg, 3X8 left leg) I assume that yes, I just want to make sure - If so, should I rest 90 sec between each leg or it's not mandatory? Rows - There is a substitute for the row exercises? I know it's really important is just that I live in a small town, and there is only 1 place to do pull-ups, dips down there- and there is no place to do. I need the minimum exercises that can replace it, for the next 3 months, Until I recloate. Thanks all :) submitted by /u/omerrob13 [link] [comments]

Excessive exercise? Or am I fine? Posted: 10 Mar 2021 04:19 AM PST I was wondering if this is to much, so every single day I either do 80 or more minutes on my exercise bike, and if I'm not doing that then I run 10 miles or above every day. I'm 16 and 5'9 and I weighed 140 pounds a couple of months ago, but now I weigh 130. Any advice? submitted by /u/LunacyShoto [link] [comments]

Why do I feel more tired/winded Jogging than Sprinting Posted: 10 Mar 2021 09:14 AM PST Can't figure out why I feel more tired/winded when jogging than sprinting. I usually jog around a football pitch near home and I find this more tiring than sprinting from goal post to goal post though i'd imagine i'm using more energy/effort sprinting. I've been jogging for close to 2months now and recently started sprinting. Please be kind lol. Any advice/ recommendations are welcome. submitted by /u/Iwantyouguts [link] [comments]

Is it ok to do more than 3 sets of each exercise in the Recommended Routine? Posted: 10 Mar 2021 11:35 AM PST I've done reading in the resources linked in the faq section (there is a lot I haven't gotten to, yet). It seems the reason for 3 sets is because it is the most efficient use of time, diminishing returns in more sets. So, it won't stunt progress to do 5 sets of each, it's just kind of a waste of time, correct? submitted by /u/uNameOU812 [link] [comments]

Ring Recommendation Europe/Ireland Posted: 10 Mar 2021 07:35 AM PST Hey, the last time I saw this sort of thread posted (specific to europe region) was 3 years ago so thought I'd ask? Basically what ring set would you guys recommend in the 30-50 euro range ? submitted by /u/TheOneEyedKlng [link] [comments]

I have been trying to fix my pushup posture for years and I can't seem to find out how. Please help me, kind people of Reddit Posted: 10 Mar 2021 04:50 AM PST Here's a picture as I descend: https://imgur.com/a/k5obqE4 ​ Here's the end position: https://imgur.com/a/8BpBZG0 submitted by /u/dontknowwhattodoat18 [link] [comments]

Recommended Workout with Rope Jump Posted: 10 Mar 2021 10:47 AM PST Hello everybody, I'm doing rope jumping for 3 months for weight loss. Now I want to add a strength training that goes well with the rope jumping. Is anyone experienced with both and can recommend a workout? submitted by /u/Donnerhorn [link] [comments]

Progress to front lever Posted: 10 Mar 2021 10:46 AM PST Somebody have advice to progress in front lever exercise. I already have the necessary strength to front lever raises, but this doesn't seem helping to my static submitted by /u/red_shark10 [link] [comments]

Recurring Pec Minor Strain Posted: 10 Mar 2021 10:25 AM PST Hello all, Sometimes when I do not warm up properly and do any push ups I strain my right pec minor (confirmed by my physiotherapist). I am doing some stretching and rolling to release the area but I am wondering if there are any good exercises I can do to prevent injury in the future. I have started to do more back and shoulder work to offset the load. I have improved my push-ups form to prevent injury. The issue is when I do too many too quickly. Yesterday I did 10 sets of 10 then one set of 20 over the span of an hour. The last set is what aggravated the area again. I am open to all advice to strengthen and release the pec minor. Edit: doing proper warm ups has reduced the rate of strains. I think I did not warm up enough last night. submitted by /u/ABiteOfHealth [link] [comments]

Glutes Posted: 10 Mar 2021 06:23 AM PST How can i, a guy in his twenties, get an instabutt through working out and eating? I am currently underweight and will putting more weight help me with that? submitted by /u/dhwkfhsjc [link] [comments]

Resources for developing an intermediate resistance bands routine Posted: 10 Mar 2021 09:47 AM PST This time last year I wrote 'Recommended Routine – Resistance Bands Version', which got a lot of positive feedback (thanks everyone!). Since then, a lot of people have asked me about how to move on to a different routine once they progress past the beginner level. I think everybody should develop their own intermediate+ workouts, and given that I have done quite a bit of research on this myself I thought I would share some resources I find helpful. Programming Volume and tips on rep structures Hypertrophy Training Guide Central Hub Notes: It's helpful to know what reasonable rep ranges are, but I have found that it's better to focus on quality reps rather than worrying about hitting the required number; the most important factor is time under tension. You also might need to adjust the rep ranges listed with bands/bodyweight exercises, particularly for leg training. There are lots of suggested exercises, but some of them are dangerous (e.g. upright row). Stick to the recommendations later in this post. Even though glutes don't need any direct work to make gains you will probably want to include some if you are a woman, and everyone can benefit from corrective exercises that target the glute medius (more on that later). The same can be said for abs if you are a man. The guide doesn't include neck training, but it might be a good idea to add some in. Workout splits The Best Workout Split for MAXIMUM Muscle Gains My preference would be for either a 3x/week full body routine, a 4x/week push/pull split, or a hybrid with 2x full body, 1 push or upper and 1 pull or lower workout. Personally, I don't think push/pull/legs ends is optimal for most people since you have to train 6x/week to see growth, but if you enjoy short daily workouts this approach is fine. Jeff's 'modified bro split' is interesting but it seems like it would be difficult to programme correctly, and you still have to train most days. Also, I think upper/lower splits could result in the wrong balance between upper and lower size for non-athletes, but if you are at maintenance level on either your upper or lower body then this might work well. I really like the flexibility of the hybrid approach. It allows you to hit the important movement patterns with compound exercises in the two full body workouts earlier in the week, then do some more targeted isolation work later in the week, whilst keeping your workout length reasonable. It's also easier to transition to maintenance level: Beginner: 3x full body workouts focusing on foundational movement patterns and compound exercises. Intermediate (growth): 4 workouts – 2x full body plus either a push/pull or upper/lower split. Intermediate (maintenance): 2-3x full body workouts. If these are well designed it will be easy to include isolation work for arms, side delts etc. Supersets Everything you need to know about supersets for hypertrophy Making sense of supersets Another good way to decompress the spine during your workout is to hang from a pull-up bar for 30 seconds between sets. With band supersets you also need to consider whether you will need to anchor any of the bands. Ideally you want to avoid having to attach a band to a door anchor and remove it again in the middle of your superset, since this can throw off the timing. Aesthetics I wanted to include some articles on aesthetics here since I think everyone would like to look good even if that isn't your only training goal, but we can have the wrong idea about what an 'optimal' amount of muscle looks like from an attractiveness standpoint. The point of sharing these articles isn't to make you feel like you are doing something wrong if you don't fit these 'ideals' (that is often subjective anyway). Rather, I wanted to highlight the fact that men tend to think they have to keep working to get more lean/muscular than they need to be, and women tend to think they should avoid heavy resistance training altogether. Male aesthetics The ideal male physique survey How big should men build their legs? A realistic Hollywood male physique Female aesthetics How to attain a slender look like Jessica Alba and Zoe Saldana What does it mean to be fit Building muscle with bands How Do Resistance Bands Compare to Weights Building Muscle with Resistance Bands Formula for Building Muscle Mass building for the natural lifter and bodybuilder Exercises There are two guys I trust for exercises: Jeff Cavaliere, athleanx.com Dr Joel Seedman, advancedhumanperformance.com Both of these guys train professional athletes and stick to exercises that are functional, effective and safe. Foundational movement patterns Every workout programme should include these movement patterns. I have listed some recommended exercises next to each movement pattern. Vertical pull – Chin-up (or pull-up), lat pulldown Vertical push – Lying single-arm overhead press (or squat hold OHP for a harder version!), push press pull-apart Horizontal pull – Bent-over row, wrap-around row Horizontal push – Push-up, wrap-around press Squat – Front squat, quad-dominant deadlift Hinge – Romanian deadlift, hip thrust (you can also do them like this, but maybe close your curtains first!) Lunge – Bulgarian split squat, single-leg RDL into lunge, split squat, split-stance RDL Important corrective exercises In my opinion everyone can benefit from including these into their training programme. Face pulls – If you have watched any Athlean-X videos you are probably already doing these! Side lying hip raise and hip band rotation – See here or here for more variations. Sprinter pullover – Great overall exercise. See here for more variations. Isolating specific muscles These should be tailored to your specific training goals. Side delts – see here Upper chest – Upper chest pullover, decline push-up, Cavaliere crossover, UCV raise Lower chest – Dips, bridge press, D2 flexion crossover Biceps – see here and here Triceps – see here and here and here Glutes/hips – Glute pull-through, kickback/hip abduction, toe raises, band hip rotations , these exercises, good morning Core – 10-minute abs, 6-minute abs, loaded carries Calves – Standing calf raise, seated calf raise (you can also use incidental training, e.g. calf raises while waiting for a cup of tea to brew) Neck – Neck curl, neck extension, ear to shoulder, chin to shoulder (you can also use overcoming isometrics with incidental training) Lats – Single-arm straight arm pushdown, 2-for-1 row, lat pullover Traps – Zeus row (mid traps), shrug (upper traps) Some exercises to avoid Pistol squats, Yoga (!), these exercises Upper body training tips If you read through the renaissance periodization guides you will see that certain muscles thrive when using techniques like pre-exhaust supersets or drop sets. I'll summarise a few tactics I have used below, but I strongly encourage you to read through the guides yourself. It's convenient to pair back and biceps exercises in a drop set, e.g chin-ups into peak-contraction chin-ups or bent-over rows into bicep curls. There are also some biceps exercises that can flow nicely into a side-delt exercise, e.g. drag curls into hip huggers. Side delts and triceps do well in pre-exhaust supersets, e.g side lateral raises into overhead presses or triceps pushdowns into upright dips. Drop setting a chest compound with an adduction exercise ensures you take the chest through its full range of motion, e.g. push-ups into crossover push-ups. Lower body training tips With a conventional deadlift using a barbell the weight is coming off the floor in front of you. However, when you deadlift with bands the weight will be anchored directly below you under your feet, which changes the exercise and shifts focus away from the hamstrings onto the quads (see here for a demonstration). This is great as an alternative to squats, but if you want to focus more on hamstrings/glutes I have found it better to restrict the range of motion as you would do with a Romanian deadlift. You could structure the squat/hinge in a pyramid set like this, with 1-2x5-10, 1x10-15, 1x20-25 (sets x reps) for squats and the reverse for the hinge. The downside here is that cardiovascular fitness might be more of a limiting factor on the squats than quads, for example. Eccentric isometrics really help to increase the difficulty and effectiveness of band/bodyweight leg exercises, particularly lunge variations. I consider this to be an essential training tactic. You can combine your leg exercises with a plyometric exercise, e.g. jump squats, to take advantage of post activation potentiation. You could incorporate sprinting into your training routine. You could use a 1.5 rep cadence or a 'never-ending' squat. You could add extra leg training into your push-ups with the glute/ham raise push-up and the TKE push-up, or get even more creative with these squat and hip thrust press variations. RDLs and rows pair nicely, and you can even combine legs and arm or side delt exercises! ​ Hopefully you find this helpful! submitted by /u/FightingLikeBeavers [link] [comments]

Help with calisthenics setup Posted: 10 Mar 2021 02:09 AM PST Hello everyone, I have been working on calisthenics setup on my apartment roof so I can workout through pandemic and have my own peaceful place I built the setup https://imgur.com/a/ulE9pm4 So far its only fine for attached side(pullups) On other hand the dip bar is shaking a lot even after attaching to ground, I was looking to attach it with rope but I have 0 experience regarding that (not very confident that i can tight the rope very well) Did anyone build such set up and know how can I attach ropes so it stabily ? submitted by /u/Zorioux [link] [comments]

Exercises that Won't Pull the Skin on your Back?? Posted: 10 Mar 2021 09:36 AM PST I have a condition that leads to a lot of moles on my skin, and today had a few taken off my back. Now, when I've had back problems before, it's been muscular - there's a billion pages on what exercises to do that put minimal strain on your back muscles. But I'm wondering about the skin instead. Most of the damage is my lower back, a little in the middle (nothing on the shoulders but obviously it's all connected) What exercises would be good that will avoid pulling the skin on your back? I imagine mostly leg exercises, but might there be some arm exercises? We have weights in the house and a medicine ball, yoga mats, but no machines. Any advice would be super appreciated. I'm used to doing circuit training and I'm worried about my health (physical but mostly mental) slipping if I stop exercising cold-turkey, even for a few weeks. submitted by /u/tlisster9 [link] [comments]

Advice for backlever and German hang Posted: 10 Mar 2021 09:18 AM PST Hi everyone, I have more difficulty with the backlever than any other intermediate ring skill. To give you an idea - I can hold about 10 sec advanced tucked front lever, do muscle ups (although definitely not consistently), forward roll (also not consistently), 20 sec L-sit, stuff like that. However, my back lever, which I've read should be easier than the front lever, is just awful. I can hold this for like a few seconds, but when I try to straighten my back more I can't hold it: https://imgur.com/a/GSMWmSF So, I've been reading that 'if you're not comfortable in the german hang, definitely don't bother with the BL'. In https://imgur.com/a/3bzvMsC you can see probably my best german hang. I can hold this for like 10 seconds, but I don't really feel I can go much deeper. I am also definitely not very comfortable, as you can see from the red face. The cueus I try to follow during the german hang and the BL are 'keep scapula protraction, attempt to screw shoulder into the socket'. Do these cueus make sense? Do you think that indeed, the problem I have with the BL originates from my limited range of motion in the German hang? I am not sure how deep I should be able to go before I can move on to the BL. Would any of you have any recommendations for how I should go on with this - focus on german hang? Or just do more tucked BL reps or something? More skin the cats? Note that I am using a supinated grip - I read it's better for beginners, and less injury prone. I would greatly appreciate any advice! Thank you! submitted by /u/Lellerz420 [link] [comments]

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