Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-20 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-20
- Always start at your level; do not try to jump ahead in difficulty
- Corona workout
- Recommendations for Adding 2 Leg Days to Body By Rings Program?
- Skin the cat: go to an active hang or a passive hang?
- Question regarding the underground part of a outdoor pull up bar
- Programming my week
- Core workout for strength, stability and longevity?
- Modified Burpee Critique
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-20 Posted: 19 Apr 2021 09:01 PM PDT 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:
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| Always start at your level; do not try to jump ahead in difficulty Posted: 19 Apr 2021 07:43 PM PDT Hey everyone. This community helped me a lot when I first started looking into a minimalist workout routine to build strength when the pandemic hit. So, I thought I should share one of the lessons I learned as a way giving back. I started something like the Recommended Routine in July, 2020. It was great. I felt more challenged than in my training with dumbbells, while being simultaneously rewarded for my effort. Only issue was that I started with gymnast rings when I had little experience doing most of the movements on stationary bars. In particular, I had never been strong enough to rely upon dips as a staple of my workout routine. I went straight to doing dips on the rings. The first couple of workouts were tough, but I kept my feet touching the ground to make that exercise easier. However, it wasn't long before I got impatient for results. That's when I began pushing myself to do unsupported dips on the rings. Only, I was not ready. The progress was tough at first, but I learned to lean forward and shift my weight in different ways so as to make it possible. I ignored the strained pain in my chest, and even sometimes did my strength training without warming up and doing dynamic stretches first. I wasn't even doing static stretches afterward. The pain got worse, and although I had great definition, mass and strength by the end of the summer, I had to stop training. I switched to bands while I recovered, but the pain did not go away. Now, it is over 8 months since the injury first developed and I still have pain doing even standard military push ups. I'm in physical therapy, and I will probably recover in a month or so, but the experience was not worth it. My lesson: mobility work, stretch, proper form, and never jump past progressions when you're not ready. Extra emphasis on proper form and stretching. Dynamic stretches at the beginning of your workout, static ones at the end (when your muscles are warmed up and less likely to get hurt). And, be careful on those ring dips! TL;DR; I damaged the muscles in my chest from doing dips on rings when I didn't have initial strength, had bad form, and didn't stretch adequately. Don't make my mistakes, please. Edit: u/thevengefulspartan shared this link: fixing chest pain from dips from FitnessFAQs channel Looks like it could be costochondritis. Important thing is recovery is possible and hopefully won't take too long. Good luck in your recovery, anyone else who also has this issue! [link] [comments] |
| Posted: 20 Apr 2021 10:10 AM PDT Hi there greeting everyone I am a 19 yo boy trying to get in shape and lose bodyfat and its been 3 month since i started doing exercises like lifting and cardio, i use ppl workout with one rest day and it is really been effective for the past months but i kinda feel like im stuck and i'm not making progress now (I use 5kg dumbbels) but i have a really important exam ahead of me and i don't want to injure my self or even risk it by using heavier dumbbels and i am really interested in bodyweight training like push-ups and pull-ups(but im not doing them - they are not in my ppl workout) so here is my question : What is your advice for me ? Should i do more reps and sets or start doing bodyweight exercises instead of lifting ? If both then which one should i do first ? P.S : I can't go to gym because of covid and i do this trainings in home (if i get corona virus i can't attend the exam i mentioned earlier) Sorry for bad english [link] [comments] |
| Recommendations for Adding 2 Leg Days to Body By Rings Program? Posted: 20 Apr 2021 07:14 AM PDT Hi, looking for some advice on adding a couple of leg days to the BBR program. I've seen a couple of other posts regarding this topic but was specifically interested as to if I should change any of my exercises or consider doing pistol squat practice and shrimp squat practice on separate days and adding in some other exercise instead. As someone who just bought a barbell and brand new to squatting/deadlifting, it tends to tire me out and make whatever follows a bit more difficult. Current routine (days 3 and 6) -3 x 12 Barbell Squat @ 135 lbs (going to up to 155 next week and see how it goes) -3 x 12 Deadlift @ 135 lbs (going to up to 155 next week and see how it goes) -3 x 12 Full shrimp squat (both hands behind back) on mat -3 x 8 Weighted pistol squats @ 8 lbs -3 x 8 Dragon Flags [link] [comments] |
| Skin the cat: go to an active hang or a passive hang? Posted: 20 Apr 2021 02:06 AM PDT So I've been training skin the cat a lot lately. Mostly as a bonus exercise at the end of my sessions, not as one of my prime exercises. Now that I'm getting stronger at the exercise I'm starting to have some technical questions. My biggest question right now is the end position. When doing skin the cat we go from a regular hang through a tucked/L-sit front lever into a German hang, which trains both front and back lever muscles. Now when I am in the German hang I have two options:
Now in regular pull-ups I usually go to a passive hang/dead hang, except for when I do explosive pull-ups, then I keep my shoulders engaged. What do you think would be the most effective strength training exercise towards the back lever? Active or passive? What do gymnasts do? Any experience with this would be greatly appreciated! [link] [comments] |
| Question regarding the underground part of a outdoor pull up bar Posted: 20 Apr 2021 10:34 AM PDT Hello everyone, I'm researching into building an outdoor pull up bar and dip station in a manner very similar to this. My question is regarding the underground part of the structure. My initial idea was to make a hole, put some gravel at the bottom, put the pole on it and fill it with cement. However, my local ironsmith, from whom I ordered the bar, suggested to build a galvanised steel cage to go underground and hold the post, filled also with cement. The idea, he argues, is to promote stabilisation and preserve the underground part of the wood (treated pine). The drawback is the added cost of the metal structure. The budget he gave me was mindblowingly high (760€ in Portugal). So I'm looking to cut down some costs. My question: is the underground steel cage really necessary? Meaning: is the cement alone to preserve the wood and to stabilise the structure? [link] [comments] |
| Posted: 20 Apr 2021 03:45 AM PDT I have a question about my workout schedule. I am 20 years old, have been exercising for a while and play rugby. I am prone to injuries to my IT band, but for this I have a short prehab workout (for the glutes). My weekly schedule without workouts looks like this: I have been doing strength training during lockdown (Belgium) on Monday, Wednesday and Friday (bodyweight program from HTK). Now this is more difficult because I have team training on Wednesday. So I'm wondering how best to plan my week now and what schedule I should choose. I would like to do 3 workouts a week, so my week would look like this: Monday: Workout Isn't that to much? Leuk [link] [comments] |
| Core workout for strength, stability and longevity? Posted: 19 Apr 2021 01:34 PM PDT Hello people, Looking for help with good core workouts which help build a strong stable core in its entirety. I understand your sit ups and crunch type exercises have their uses however I have decided to replace them with plank, leg raises and bar leg raises. In an attempt to work core/hinge while reducing chance of damage to lower back for longevity and mobility. Can anyone advise any exercises, give any tips or know any full workouts which would help build the core as a whole and reduce chance of damaging lower back? Thank you and peace x [link] [comments] |
| Posted: 19 Apr 2021 12:51 PM PDT I want to start incorporating burpees into my routine. I'm currently running body by rings, which is basically a strength-focused push/pull routine using gym rings. However, since burpee is mostly a pushing exercise, I added pull ups and squats to balance. In result, one rep looks like this currently:
Does this look balanced? Currently I do 5 sets of 10 (want to get this number up over time). I was curious what ratio of push ups to pull ups I need to do regularly to not have an imbalance between chest and back. Full cycle looks like this
I was debating on whether to run this as a three day cycle (P/P/Burpees) as well. Wanted to hear some thoughts. Although strength training is important to me, I want to get my endurance / cardio / overall-fitness up as well. Two questions:
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