Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-11 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-11
- First ring muscle up! Thank you!
- Quickly review my (upper) workout please :)
- Burpee benchmark, how realistic is this?
- Should i go for Calimove "Body transformation" or "Complete calisthenics" program ?
- How I Train the Spinal Erectors Without Weights
- Leg training options?
- Benefits of Back Massage 2021
- Weighted, L-sit, typewriter - what pull-up progression do you prefer past the normal PU on RR if you have only rings available and your goals is building general athleticism and aesthetics?
- I wanted to compose a list of workouts for myself, what does your workout look like? Need inspiration for variety
- distil bicep tendonitis/golfers elbow/tennis elbow injury from pullups.
- L Sit Training Struggles
- Improving external rotation
- Doing weighted pullups with higher weight
- Need advice and help
- Help Dealing with Outward-Turned Foot (Tibular Torsion)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-11 Posted: 10 May 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:
NEW EXCITING NEW YEAR NEWS:
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] |
| First ring muscle up! Thank you! Posted: 11 May 2021 01:01 AM PDT Hello! Maybe this goes in sunday show off or whatever. But I did my first muscle ups last week, and was able to repeat today. And I wanted to thank the sub and the RR. Most of my training has always been crossfit (4-5 sessions a week for ~6 years on/off), and I had progressed "enough" in the usual weightlifting and gymnastic movements over there. But last year with the gym's closures I started looking at alternatives and found this sub. It motivated me to get a pullup bar and a pair of rings and do the strict movements in the RR. I could do maybe 3x5 pull ups and 3x4 dips already, but went to 3x8, and 3x7 in some weeks... And when I went back to the gym this year, I was lucky enough that a weekly strength/technique session was programmed for muscle ups, so we worked on transitions as well (I couldn't have done that at home because of space/safety). After maybe ~3 weeks of those sessions, I was able to do 2 last week, and 2 more this week, singles each time, but I'm super happy about it . Now I just want to hang from rings at all times XD. As said, I just wanted to thank the community and all of the people that post regularly including the video creators. By the way, I also got pistols last year, by doing split squats and progressing from there. This sub really rocks. Edit: Videos https://streamable.com/r4kqmk / https://streamable.com/nvl0qj (and, of course, any suggestion to keep improving is welcome) [link] [comments] |
| Quickly review my (upper) workout please :) Posted: 11 May 2021 11:02 AM PDT Posted here before and made adjustments. Goals: Front lever, planche, handstand (+hspu), muscle growth. In no particular order. Warm up: GMB wrist routine+random shoulder warm up Workout: 10+ min handstand practice, kickups and to the wall. 5x10 sec planche (lean) hold / front lever hold (tuck) 1+min rest in between. 5x5-8 R180° FL pulls (tuck) / pike push ups 1.5+min rest 5x5-8 Pullups / R dips 1.5+ min rest 3x8-12 R rows/PPPU 1.5+ min rest 3x10 hanging leg raises minute rest Takes me about 1.5/2 hours, would appreciate any feedback. [link] [comments] |
| Burpee benchmark, how realistic is this? Posted: 11 May 2021 10:49 AM PDT This article cites a study that says the average man can do 47-66 burpees in 3 minutes. A woman should be able to do 37 to 60. I consider myself moderately fit, and I was able to only do 33. Kind of a wake up call. Is the study a little wonky or do I really need to improve? How do you folks stack up? [link] [comments] |
| Should i go for Calimove "Body transformation" or "Complete calisthenics" program ? Posted: 11 May 2021 09:51 AM PDT Hi everyone. I'm looking into calisthenics more recently, as i've been training for two years now and have been mixing a bit of everything barbell, kettlebell and bodyweight. But i will have to move to a new city in the next few weeks because of anew job that will be very demanding. So i would like to buy a set program so i don't have to think about it and i'm leaning towards bodyweight training because i'm not sure i'll have access to much equipment. My goal is primarly to put on uscle. I saw that Calimove has a "Body transformation" program that is made for that. Any of you used it ? How did you find it ? In the description thay said that they don't use advanced exercises like the handstand, which is a shame because i'd like to learn it. Then should i go for the "Complete calisthenics" program which teaches that and sacrifice some muscle gains ? Also they teach pistol squats and one arm pushups progressions in the "Body transformation" program ? Thank you to all [link] [comments] |
| How I Train the Spinal Erectors Without Weights Posted: 11 May 2021 10:09 AM PDT Hey guys long time lurker here. Recently all gyms closed in my area due to covid and I was struck by lack of good options on how to build up my spinal erectors without equipment. Eventually I realized that the spinal erectors could be trained directly by taking a hinged hip position with the spine nearly parallel to the floor, then fully flexing and extending the spine without moving the hips. The basic movement could then be progressed similarly to a back extension, where one manipulates where their arm position in order to increase difficulty. Holding lightweight objects can also be used to greatly increase its difficulty, although I doubt most people will need additıonal load. I know the movement seems easy, but I can't do more than a few reps with my arms straight overhead despite deadlifting around 550. İf you can't visualize the exercise as descrıbed you can find a 2 minute video İ made demonstrating and explaining the movement here. I hope everyone finds this movement as useful as I did, because as far as I know this is the most viable and scalable way to train the erectors with calisthenics. [link] [comments] |
| Posted: 11 May 2021 08:10 AM PDT Recently, I've been wondering about different ways to train legs with lower body, and to be honest, I think it's a fun topic. In my opinion, weighted squats with a barbell is king, but it can get boring (for many, not me), and you don't always have access to weights (AHA, my case, indeed :D). For hinging (or leg curling?), I've been implementing variations of Nordic curls. For quads I've been experimenting with deep step-ups, shrimp squats and weighted pistol squats. My question is, which squatting variation would be best of the three I mentioned above for strength and mass? [link] [comments] |
| Posted: 11 May 2021 11:36 AM PDT As far as I might be concerned, sound living is a harmony between smart dieting, exercise and unwinding. Good food, a lot of activity consistently and vivacious exercise and unwinding 2 to 3 times each week. Unwinding 📷 We realize that good dieting and sports are essential to us, yet what we regularly neglect is to unwind. We 'don't possess energy for this', it fizzles or 'it will come'. While unwinding and getting sufficient rest at the correct occasions is vital for our wellbeing. At the point when we don't unwind during active occasions and don't give our body rest, this can cause physical and mental grievances. Long haul pressure is especially terrible for your wellbeing. Unwinding can be anything and everybody gets rest and unwinding from different things. Go for a long stroll, set everything to the side and discreetly read a book, drink espresso, yoga, a day at the sauna or a decent back rub. Different back rubs 📷 You have various kinds of back rubs, adjusted to your necessities. A decent unwinding knead , an Ayurvedic rub , a connective tissue rub a hot stone back rub and a pressure fix rub I as of late had that final remaining one, a pressure fix knead, interestingly and what a decent encounter this was! Stress fix rub 📷 Treatwell (here you can undoubtedly book a wide range of medicines around there and you quickly have understanding into the plans. Helpful!) Offered me a back rub at Salon Laurent. At this salon, which is situated in the focal point of Utrecht, they work in numerous sorts of back rubs, including the pressure fix knead. A pressure fix rub centers around stuck muscles, hitches and the 'slackening' of them. Since I invest a ton of energy at my PC and frequently experience the ill effects of my neck and shoulders, I needed to check this back rub out. Try not to hope to get an awesome unwinding knead, it can really The back rub was a variation of loosening up knead grasps and holds in which they extricate muscles and bunches, yet I felt so great after this back rub. My body and muscles felt free and loose. As though I had dozed for quite a long time on an excellent bed. Truly prescribed to do occasionally! rub solid medical advantages of a back rub A back rub can be unwinding for both your body and your brain, yet it has much more medical advantages.
A back rub slackens muscles, calms sore muscles and assists the muscles with unwinding. After a back rub, your body in a real sense feels 'looser' and smoother.
An assage enacts the blood course. A back rub guarantees that the veins in the skin widen, making more blood stream. This way you get that sound tan after a back rub (and after a games meeting).
During a back rub, the blood flow, yet additionally the lymph vessels is actuated. This permits side-effects to leave the body quicker. A connective tissue knead is even explicitly focused on this.
After a back rub you will nod off quicker and rest further. Serotonin is created during knead, which guarantees that you rest better. You can perceive this by the way that after a back rub you are consistently overall quite dull and languid.
A back rub guarantees that you (and your considerations) unwind intellectually. This improves your fixation after a back rub. A back rub is thusly an additional smart thought during occupied, turbulent occasions.
Alright, this is a serious assertion, however a back rub makes a sensation of joy. A back rub animates the creation of endorphins and oxytocin. These body substances lessen pressure and increment your sensation of bliss. They give you an overall quite cheerful inclination. Laast idea From within, however you additionally transmit this from an external perspective. Reason enough to give yourself a back rub once in a while, correct? Or then again to simply book a back rub immediately? [link] [comments] |
| Posted: 11 May 2021 01:26 AM PDT I recently switched over to ring pull-ups due no longer having access to a bar suitable for pull-ups. I'm close to maxing out the reps on normal pull-ups (as a strength exercise), so I was wondering what progression I should continue with. Recommended Routine proposes a bunch, but no real information what are their benefits and downsides. My goal with callisthenics has been to build general fitness that translates into any kind of physical activity as well as aesthetics, so I'd like to find a progression that suits those goals. Thank you in advance for any tips! [link] [comments] |
| Posted: 11 May 2021 10:04 AM PDT So I've got this list on Google Docs where I jot down routines. I'm building them according to location (at home, at park, etc.), according to muscle groups targeted, and whether it's full-body/resistance/cardio/etc. I also plan to have workouts for off days where I would commit to basic compound exercises like pushups and planks. So in my researching I've found some new exercises and I'm trying to incorporate things like skull crushers, star planks, split squats, and the like so that I can get variety. I'm trying to make the most out of what I have and I'm struggling to find new exercises. Could you guys make suggestions? Even link to someone else's workout plans? I've been trying to find what works for other people and then modifying it for myself. I can't do a handstand pushup so well, or archer pushups, so I modify things like that to my ability. [link] [comments] |
| distil bicep tendonitis/golfers elbow/tennis elbow injury from pullups. Posted: 11 May 2021 07:12 AM PDT I have been working out for a year and a couple months and have only had a couple of injury's like costochondritis from weighted dips. I fixed that injury though and if you are wondering how I can tell you if you need to know. But, I have got a new injury recently. 2 months ago I switched up my routine, this was because I was trying to mix stuff around so I wouldn't be sore. I did pull push leg. I did my back day, then my chest day, then my leg day, and on leg day I did biceps. This was the problem. On back day I did a lot of pullups and at the end I would do a lot of forearm work to. Because I had biceps on leg day, my bicep tendon didn't get a lot of rest. this was because I was using biceps on back day leg day and chest day even if it was indirectly. More so I was using the tendon then the muscle per say. Because of this I got a weird feeling in the distal bicep tendon area when doing pullups or hammer curls. When doing pullups, when I got to the top of the movement I felt this feeling near my forearm and bicep, it is hard to explain but I could feel the tendon and it felt like it was being over used and strained a bit. I thought it was muscle soreness at first because my forearm felt really tense. Also this pain in the distal bicep tendon area also happens when I do a bicep flex. When I started doing more weighted pullups I upped the weight one day to see what my max was and it put a lot of strain on the tendon. It would feel like a tightness in that area and a slight pain. I don't think its supper extreme but has anyone who had distil bicep tendonitis know how to recover from this the fastest way. I've felt the feeling there for about a 1 month and a half now. I took a week off and I'm only doing inverted rows for back now and eccentric bicep curls for recover. Also heavy weighted pullups gave me some elbow pain. But this was probably because I was doing front lever before my back workout so I was putting a lot of strain on the joints so I know why this happened. Not to mention I wasn't warming up either. Does anyone know a quick way to heal distal bicep tendon. Should I be doing pullups for reps and stop until it flares up. Because when I got rid of my costochondritis I would do exercises for chest like incline pushups that were 4/10 on the pain scale or less and I would flare it up and I would wait 2 days and do it again and I now can do dips again, and muscle ups, I started with incline, then normal pushups, then decline, then dips until I was recovered. So should I be doing as many pullups as I can and stop when it flares up, which is around 4 reps when I start to feel slight pain? If you have any knowledge on how to get rid of distal bicep tendinitis please let me know. Also I don't know if it is distal bicep tendinitis for sure but that is what I think it is after doing some research. I also heard doing pullups on rings help and I tried it and it and I don't feel it as much. If you have any knowledge on this please let me know. But it doesn't hurt it just feels like it could led to something worse, because on pullups I would feel it but It wouldn't stop me from completing the workout because I wasn't in pain, it just felt uncomfortable on the left arm at the top of each rep. Also forgot to mention I was doing high volume as well so about 16 sets of pullups a workout mixed with 3 sets front lever holds at the start and 3 sets front lever negatives and 3 sets tuck front lever pulls. And at the end of the workout I did 3 sets dumbbell rows, 3 sets rear flies, and 6 sets one arm hangs and a 5 min plank. during the workout for pullups I switched the variation every 4 sets. Also the pain I felt was maybe 4/10 on the pain scale maybe 5 at most, but it didn't hurt badly it just felt like the tendon was strained and irritated, its hard to explain and I can't really put the feeling into words but I hope this description helps. It felt like my inner bicep/forearm was sore, that is the best description I have, I felt the pain in the socket of my elbow mostly. I also heard that letting tendons rest only does so much because they get weak if you don't use them, that is why I'm asking if I should do assisted pullups or minimal reps until the tendon builds back up again. [link] [comments] |
| Posted: 11 May 2021 03:15 AM PDT Im at my 5 or 6th time Training L- Sit and im doing 3 max Sets of L sit hold on dumbells and after that leg raises on paralettes and the ground and i started doing Core compression excercises like in this video( (61) How to Improve Active Pike Compression with Antranik - YouTube ) . My Push strenght isnt that bad but the last 3 trainings or so im not seeing progression in my max holds sometimes the first hold of the training is 15 sek than its 12 in another workout and i feel like my time is not getting better. I think my core is to week . I train Core with the l sit 2x a week. Should i maybe do daily core compression excercises? Any suggestions for my training ? [link] [comments] |
| Posted: 11 May 2021 05:52 AM PDT Hi guys, I'm trying to improve my external rotation on my left arm since it's preventing me from doing pull-ups or doing squats with a barbell. I've seen lots of videos on youtube about improving external rotation but almost all of them have good external rotation already and it's usual doesn't feel comfortable doing the exercises. I'm looking for a good strengthening exercise mainly to do after the foam rolling/stretching. My current routine is:
Any ideas on what I could add/take out? I like to keep things simple so I'm trying to keep to just a few exercises [link] [comments] |
| Doing weighted pullups with higher weight Posted: 10 May 2021 01:46 PM PDT I do weighted pullups and have been adding weight to my weight belt. At 70 pounds, I find that wearing the belt has begun to make my back (where the best rests) feel sore, and I'm nervous about the continued impact of this as I increase the weight. For people who do weighted pullups (or dips, etc), how do you manage this? Am I wearing the belt wrong? Should I invest in a weight vest? What's the most that I can expect to wear on a weight belt without back issues? It seems like my post was removed even though I've searched the FAQ and do not see any answer to my question. Also, I am not asking for any advice of a medicinal nature, rather for possible instances where someone else has dealt with this same issue. This is not as easy of a topic to find information about online as you might think. Most google searches will be thrown off by the fact that "weight belt" pulls up millions of results about stabilizing-type weightlifting belts, not chain style belts used for adding weight. [link] [comments] |
| Posted: 10 May 2021 06:26 PM PDT Hi I am a 17 year old kid I'm currently 5"11 and 210 pounds. I started lifting and exercising around 13 years old until I was about 16 I started getting insanely bad tendon pains in my heels knees elbows and now all my joints hurt really badly. My highest bench was 255 squat and deadlift were in the 400s at around 190 pounds. Now as it's painful to do almost anything I started walking 4-5 miles a day and I cycle long distances too. I was wondering if anyone knows how I could possibly help aid healing my elbow weakness and pain and also in my hands. [link] [comments] |
| Help Dealing with Outward-Turned Foot (Tibular Torsion) Posted: 10 May 2021 12:14 PM PDT I've been progressing through the Recommended routine and I'm having an issue with pistol squats. With both of my knees pointing straight, my right foot turns outward by ~5-10 degrees, while my left foot remains straight. From my reading, this is due to tibular torsion, though I am unsure if thats the true cause. Has anyone had this issue before? It is causing a significant imbalance between my legs, my left leg feels far more stable than my right, even after doing unilateral leg movements almost exclusively for over a year. I am unsure how to correct it or even if correcting it is possible, but as of right now it is a big limiter to my progress. [link] [comments] |
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