Bodyweight Fitness: Funny story in case some of you wanted a laugh... |
- Funny story in case some of you wanted a laugh...
- How do I reduce the size of my upper traps / correct my shoulder posture? (due to poor posture and winged scapula in past)
- You guys enjoyed ‘The 5 Pillars of Progress’ - we’ve since integrated it into a larger free eBook that we’d like to share with you all
- 7 Recommended Steps on How to Prevent Diabetes
- Question from a newbie
- Recommended Routine for 13 year old
- How to combine weightlifting + calisthenics?
- First muscle up and advice for those who feel like they should be able to do one but can’t.
- Push ups & General progress.
- Mixing Weights 5/3/1 & PHUL with Calisthenics
- How do I get back up on a pistol squat?
- Heeeelp!!!!
- Elbow's chondral injury and bodyweight fitness
| Funny story in case some of you wanted a laugh... Posted: 26 Jun 2021 07:09 AM PDT I started getting into bodyweight workouts about a month or two ago and been trying to push myself more and more. Recently I've been trying some beginner calisthenics to see what my limits were and to my surprise I was actually able to do an L Sit. So yesterday I decided to give a handstand a try just for the hell of it. Gave it a shot, fell forward and face planted onto my rug, now I got a nice rug burn on my forehead. 😂 http://imgur.com/a/AVWzJwG Definitely should've tried it against a wall but I'll learn lol Just another reason why you should take it slow and not try to do too much, cause you can do some dumb shit like me 😅 [link] [comments] |
| Posted: 26 Jun 2021 05:27 AM PDT I have winged scapula (not as winged now as they used to be a couple of years back), I think that's the reason my traps, especially upper traps are bigger than an avg person. The exercises I do are: [link] [comments] |
| Posted: 26 Jun 2021 06:26 AM PDT Hey guys, We wrote a post on here last month covering core fitness principles - The 5 Pillars of Progress. It got some great feedback and we've since integrated it into a much larger eBook aimed at intermediates. It's a comprehensive guide for those who already have at least a few months of experience, but might be seeing their progress slowing and are looking to make changes to their training/lifestyle in order to stay motivated and on track for their goals. It's called Next Level Fitness (the link is straight to a PDF download through Dropbox) and it's divided into three sections: Direction, Priorities and Expectations. The idea is to really help you refine and personalise your fitness journey, based on your own goals and your own lifestyle. Also, we recently did two interviews that we'd like to share with you all. One is with Tom Merrick [u/MovementTom] (a lot of you may already know him); the second is with Calisthenics Family - two brothers from the Netherlands who run a YouTube channel and teach calisthenics for a living. The interviews are designed not to provide a biography on these guys, but really to try and understand their mindsets and explore the lessons they've learnt in their fitness (and business) journeys. We really hope you take some value from this content and we'd love to hear any feedback you may have. Much love 👊 [link] [comments] |
| 7 Recommended Steps on How to Prevent Diabetes Posted: 26 Jun 2021 05:36 PM PDT Diabetes is more prevalent than ever and 95% of cases diagnosed are type 2 diabetes. Although for some the development of diabetes is inevitable, perhaps due to heriditery and other factors, for the vast majority it can be prevented by taking these 7 simple steps. Before diabetes type 2 becomes fully developed you go through a stage known as pre-diabetes. This is where you start to show some of the symptoms, which if ignored, can lead to full blown diabetes. Make these 7 action points part of your daily routine and you could stop this disease happening to you: NO1) If you are overweight you risk developing diabetes. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains. NO2) Reduce the amount of fat you are eating; grill or bake foods instead of frying; use low-fat spreads and reduced fat meals. NO3) Check the Glycemic Index of the food you are eating – knowing what each food contains helps maintain your blood-sugars, which in turn can prevent the full onset of diabetes. NO4) Drink at least 8 glasses of water every day. If you keep a bottle of water with you and sip frequently you'll be surprised how much you do drink throughout the day. NO5) If you are feeling peckish choose a healthy snack rather than a chocolate bar. NO6) Use skimmed rather than full-fat milk in hot drinks. NO7) Exercise is good for health. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern. All of these action points are also the ones that diabetics are advised to take – if you take them now you might possibly prevent irreparable damage to your health. [link] [comments] |
| Posted: 26 Jun 2021 01:22 PM PDT I have started doing workouts in the morning before I go to work because I have stagnated in my weight loss for about 2 weeks now. (5'10 male 25 yo 180lbs) My two questions are this. 1: is it better to eat before or after I do my workouts or does it really not make a difference in the case of losing the fat that I have left. 2: can you guys suggest one more exercise for me to add to my routine that I can do with just me and the floor. Currently I do 40 push ups and 40 body weight squats in the format of 10-20-10 switching between the 2, so 10 push-ups, 10 squats and so on. Also to note I'm just looking for some exercise as I work on a dock moving freight with some physical activity their already, like lifting 100lb dock plates and lifting 60-80 lb freight by hand probably 10 times a day, so something really just to burn extra calories and grow a base for exercising without getting really sore and having to take a rest day. Really just something that I can do to kick start my day and stick to for 30 days. That is my goal for now. Ps thanks in advance for anyone who helps out and have an awsome day! [link] [comments] |
| Recommended Routine for 13 year old Posted: 26 Jun 2021 02:47 PM PDT My 13-year-old son asked me to start taking him through a bodyweight exercise routine. He has not been very physical for the last year due to Covid. He is scrawny and has already said he doesn't expect to get muscles. But we talk a lot about strength and that he needs to get stronger as he gets older. I don't want to scare him away with too many exercises and told him we would start slow with the basics. What do you all suggest? Just starting with the RR at a very beginner level? Or something else? I think starting him with just bodyweight exercises would be smart to get to know the proper movements. [link] [comments] |
| How to combine weightlifting + calisthenics? Posted: 26 Jun 2021 07:36 AM PDT I took the weights and conditioning class that my school offers last year and i discovered that i love strength training through it so i decided to pick up calisthenics so i could continue to exercise over the summer. Over the last month ive done an unhealthy amount of research on sports science and in doing so realized that the way my coach trained us last year was very inefficient so next year when i take weights again i will do additional calisthenics training on my own but i have questions as to how i can incorporate this. My school doesnt do mondays and we have 48 minute class periods so im sure that heavily influenced how we did things. We did bench press on tuesday, tabata on wednesday, hang cleans on thursday, and squats on friday so i was thinking to do rows, pull ups, and legs on tuesday, core on wednesday, dips and push ups on thursday, and core on friday then do skills on saturday, a normal full body routine on sunday, and rest on monday. Basically im trying to include other bodyweight exercises that work muscle groups ignored by the compound lift of that day so i can be as productive as possible. Thanks for your time [link] [comments] |
| First muscle up and advice for those who feel like they should be able to do one but can’t. Posted: 26 Jun 2021 07:51 PM PDT So I've been trying to progress to muscle ups for the past month. I'm going to be honest I don't use this sub much and think a lot of the advice isn't helpful. I watch Chris Heria/Thenx and saw his videos, I could do a lot of pull-ups but not much of the other requirements he said (15 second L sit hang, 15 straight bar dips) So I started working on knee raises, then leg raises, then eventually L sit holds, and couldn't do a full 15 second hold until about two weeks ago For straight bar dips I used a smith machine, struggled with 10 at first but quickly progressed to being able to do 3 sets of 10-12. Despite this I still couldn't muscle up even though I could do 9-8-7-7-6 pull-ups. I could get to what I feel like was just high enough, but maybe half an inch from being able to flip my arms over the bar I bought a 40lb weight vest off Amazon the other day and did a set of 6 and then 4 weighted pull-ups. I shit you not, today (the day after I did that set) I was able to do 5 consecutive muscle ups I think what happens is your muscles get too comfortable with high rep pull-ups and stop developing so you have to "shock" them into growing or developing more explosiveness. Now the odd thing is most people would say "train explosive/clapping pull-ups" I did this and still didn't help me do more normal pull-ups or muscle ups UNTIL I got the weight vest two days ago. Hope this can help some of you! [link] [comments] |
| Posted: 26 Jun 2021 06:16 PM PDT Hello everyone, Just looking for a little help here. Been doing the RR for about 8 months. 6ft1 (1.85m), 17st4lb (109kg). Unfortunately I have no access to a pull up bar (rubbish flat in London, UK) so I've been skipping that. Bodyweight Dips 10x3, press ups 10x3, incline rows 12x3, Bulgarian split squats 12x3, single leg deadlift(with bricks for added weight) 12x3 each leg , plank 1min, side plank 30seconds each side, superman X10. Yes it's not the exact RR its but the best I can do with the equipment/space I have. I'm definitely getting stronger in most exercises. But the press ups I'm struggling to improve. I can't do a diamond push up. Looking to improve strength and physique but feel like I'm at a plateau with my upper body exercises. Any advice would be welcome on how to progress or changing the exercises to make up for lack of equipment/space. Cheers in advance. [link] [comments] |
| Mixing Weights 5/3/1 & PHUL with Calisthenics Posted: 26 Jun 2021 12:16 PM PDT Hello everyone. Spent the past year doing Calisthenics and I am only back into the gym these past 3 weeks. I am trying to mix Calisthenics with weights using a combination of 5/3/1 with PHUL and I'm unsure if my upper routines are making much sense. My main goal is achieving skills such as the Handstand, Front and Back lever and strength feats such as the Muscle-up, OA Push-Up, OAP, OA Chin-Up respectively and also, to look good naked. I do not care much about putting up heavy weight or having high stats. My routine is as followed.. Monday (Upper Strength): Weighted Push-Up - 3x8 Weighted Dips - 3x8 Superset: Overhead Press - 5/3/1 Weighted Pull-Up - 3x5 Superset: Pendlay Row - 3x8 Weighted Chin-Up - 3x5 Superset: Incline Dumbbell Press - 3x8 Incline Curl - 3x8 Lateral Raises - 3x8 End with Farmer Walks Thursday (Upper Hypertrophy): Bench Press - 5/3/1 Superset: Chin-Up - 4x5 Pendlay Row - 5/3/1 Superset: Pull-Up - 4x5 Overhead Press - 4x12 Superset: Diamond Push-Up - 4x10 Bicep Curls - 4x12 Lateral Raises - 4x12 Tricep Dips - 4x12 End with Farmer Walks I am more concerned with my Thursday, Upper Hypertrophy day. I am trying to structure it in a way that the calisthenics exercises are considered the main lifts but I am not sure that's the correct way to go about it. I gas out easily on my pull-ups and chin-ups as I am now doing them correctly (pulling up from a dead-hang). I also feel like I am supersetting a little.. too much although I have opted to use much lighter weights on the Hypertrophy day. I train abs and dead hangs on my lower days. Skills-wise, I am able to perform a l-sit and a tucked planche, have yet to try handstands as I am scared. I am training skills and doing mobility work on my off days. If it is noteworthy to mention, I am M(19), 6ft3, 97kg aiming to hit 80-85kg. My main focus right now is achieving clean one arm push-ups (I can do a few very messily), front lever, back lever and a muscle-up. Next will be handstands. Edit: I'm thinking of dropping the iso movements completely and focusing primarily on compounds, would this be a bad approach? Their main purpose in my routine is purely aesthetics. [link] [comments] |
| How do I get back up on a pistol squat? Posted: 26 Jun 2021 06:23 AM PDT I'm only half a year into taking fitness seriously and I just got into calisthenics so I can get better at roller skating. I'm mainly working out to get better leg strength and balance to help with figure skating. Been working on pistol squats on and off for two months. When I started I couldn't even go down all the way with my free leg straight and without falling backwards. I have decent/average flexibility (which i'm also trying to improve). This week I found out that I could finally do a negative pistol squat with good form, but I couldn't get back up at all! I'm not really sure what to do. I try to push myself back up but I don't know what to engage and what part of my foot to put my weight on. I've seen people do assisted pistols where they hold onto something like a pole or a door frame, but i live in a tiny studio apartment and the only thing i can grip onto are some dining chairs. I tried it but it was still such a struggle to get up. Should I continue doing pistol squats half way until I build more strength to push my self back up? My goal is to be able to do a full pistol squat and also to be able to hold a half way pistol squat. [link] [comments] |
| Posted: 26 Jun 2021 03:52 PM PDT Hello I'm a 19 year old male trying to gain weight. I've suffered from anorexia in the past , I'm still thin but atleast healthier. My problem is that I can't seem to get past the 65 kg no matter how hard I try I work out 30 min to 4 hours a day With exercises that but my friends to sleep and eat so much I sometimes feel like puking my bodyweight is now 63 kg and I eat like 80 to 120 g of protein a day and as much carbs as I can fit in. Still there are some days where I go kind of hungry specially if I'm working or studying hard I always pack so much food that my colleagues look weird at me. But still decided to keep up the routine for 6 months without weighing myself and I'm still at 63 kg . What is this!!!!!!! Help!!!!!!!!!! [link] [comments] |
| Elbow's chondral injury and bodyweight fitness Posted: 26 Jun 2021 05:51 AM PDT I've been practicing bodyweight fitness for almost 4 years now, it has been one for the biggest sources of joy in my life. In January, I felt pain in my left forearm/elbow which didn't go away after a couple weeks. Reached my Physical Therapist, we did some sessions and most of it (but not all) was gone. After 6 months feeling some disconfort, I decided to go to a doctor. A MRI detected a deep chondral injury in ulna coronoid process. Went to two different doctors, and I got the same recommendation: take care of it while mostly assymptometic, since this kind of injury is not curable and tends to get worse over time. The main recommendation they provided was to stop applying compression load on the joint. Which means no more handstands, dips, and even some harder forms of pushups. I was wodering if anyone has a similar injury and could go back safely to perform bodyweight exercises (on top of the rings, specifically)? How was this process? [link] [comments] |
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