[QUOTE=Bleach Qeef;39802770]jesus mane.
5'11 and 114.
thats some serious shit, and unhealthy as hell. Not saying that i'm healthier than you, but I literally weigh well over twice as much as you at the same height.[/QUOTE]
I'm not trying to be defensive, but literally any and every doctor I've seen says that I'm perfectly healthy with my weight. Granted that I am already trying to change myself to be more in shape than I am now, and even though I'm just starting I'm already beginning to see progress, I take medical advice with a huge grain of salt. Especially when it's one guy on the internet vs about 6 licensed and accredited medicinal practitioners.
[QUOTE=Binsky;39807564]That looks really fun. I remember when you first started, man. You've come such a long way![/QUOTE]
Thanks man!
And yes, that's quite thin, but if you're healthy, no problem. You're quite tall, but not incredibly tall. So you can probably train to be able to do very advanced calisthenics skills. Maybe even a maltese!
i want to start out. how do i start? i'm not flexible at all so i'm looking for stuff that will make me slowly get strong for certain movements but also get flexible
rago, can you help please?
[QUOTE=blah2;39811684]i want to start out. how do i start? i'm not flexible at all so i'm looking for stuff that will make me slowly get strong for certain movements but also get flexible
rago, can you help please?[/QUOTE]
There are a lot of ways to get flexible and it's quite fast too. I went from not being able to touch my toes to a front-split within 3 months. Just google stretches for the muscles you want to be flexible in. As for strength, I need information of your current strength. Can you perform a pull-up while in dead-hang? Can you do 20 pushups in one set with perfect form? Can you perform a n-sit? How much do you weight and how tall are you?
[img]http://i.imgur.com/ZYsh0Ql.jpg[/img]
[QUOTE=Rago;39819269]There are a lot of ways to get flexible and it's quite fast too. I went from not being able to touch my toes to a front-split within 3 months. Just google stretches for the muscles you want to be flexible in. As for strength, I need information of your current strength. Can you perform a pull-up while in dead-hang? Can you do 20 pushups in one set with perfect form? Can you perform a n-sit? How much do you weight and how tall are you?[/QUOTE]
can you guide me on your stretching routine? i want something i can do daily before going to bed and/or in the morning.
i weigh 75kg, i'm 6'2", i can do about 5-6 correct form wide grip pullups with my chin over the bar, and i can do 20 pushups in correct form easily, be it triceps way or pec way.
i have about 10cm left until i touch my toes.
and i can't do an n-sit properly.
Every day I do easier versions of bridges, L-holds, and twist holds.
If you can't do an N-sit, try a bent leg hold. Hold a chair's arms or get some other form of parallel bars, hold yourself up, and bend your knees at a right angle with your thighs at least parallel to the floor.
[img]http://www.musclesofiron.com/wordpress/wp-content/uploads/bent-leg-hold-inch.jpg[/img]
[img]http://www.musclesofiron.com/wordpress/wp-content/uploads/bent-leg-hold-300.jpg[/img]
(Second one is a bad picture; you should be keeping your legs together.)
So I'm trying Calisthenics for the first time since I'm home for spring break and I have no access to a gym.
A bit about my state of fitness, I'm 5'9", 176 lbs just finished bulking probably somewhere around 18% bf. I've only done strength training routines since I've started working out.
Bench: 205 lbs x 5 reps
Squat: 285 lbs x 5 reps
Deadlift: 385 lbs x 5 reps
OHP: 145 lbs x 5 reps
I do pull-ups with 45 lbs attached and dips with 65 lbs.
But I can't do an L-sit or Tuck Planche properly, it feels like I'm not high enough off the ground.
Handstand pushups are easy if I have wall support but I'm still practicing to get the balance for an unsupported handstand.
Any advice to help with the L-sit for Tuck Planche?
[QUOTE=Exil5084;39834801]So I'm trying Calisthenics for the first time since I'm home for spring break and I have no access to a gym.
A bit about my state of fitness, I'm 5'9", 176 lbs just finished bulking probably somewhere around 18% bf. I've only done strength training routines since I've started working out.
Bench: 205 lbs x 5 reps
Squat: 285 lbs x 5 reps
Deadlift: 385 lbs x 5 reps
OHP: 145 lbs x 5 reps
I do pull-ups with 45 lbs attached and dips with 65 lbs.
But I can't do an L-sit or Tuck Planche properly, it feels like I'm not high enough off the ground.
Handstand pushups are easy if I have wall support but I'm still practicing to get the balance for an unsupported handstand.
Any advice to help with the L-sit for Tuck Planche?[/QUOTE]
In traditional free-weight strength training, you start off with a lower weight and you progress to harder weights. A person new to strength training probably won't be able to immediately start benching 200 lbs. Likewise, with body-weight training, you must also start with easier exercises and progress to tougher ones. (You probably already know all this.)
So, when you're trying to do the L-sit or tuck planche, you should consider doing easier versions of those exercises.
With the L-sit, you can consider using a few books to lift yourself off the ground to give yourself more space to work with. If you can't do that, try doing the N-hold or an uneven N-hold. If you can't do that, go back to the bent leg hold I described before, and begin to straighten your legs out as you become stronger and more flexible.
With the tuck planche, do a more simple version such as the frog stand.
[media]http://www.youtube.com/watch?v=kKVJuYVhL1U[/media]
If you need any help with exercises, you can just Google "[exercise name] progression" and get some decent advice. I got the progressions for the L-sit from the book [I]Convict Conditioning 2[/I], and the planche progressions from the book [I]Building the Gymnastic Body[/I].
(Rago or anyone, please correct me if I'm wrong; I only have book knowledge on this stuff. I'm only actually just a beginner.)
[editline]8th March 2013[/editline]
Also this
[url]http://www.beastskills.com/l-seat/[/url]
[url]http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/[/url]
[QUOTE=blah2;39820045]can you guide me on your stretching routine? i want something i can do daily before going to bed and/or in the morning.
i weigh 75kg, i'm 6'2", i can do about 5-6 correct form wide grip pullups with my chin over the bar, and i can do 20 pushups in correct form easily, be it triceps way or pec way.
i have about 10cm left until i touch my toes.
and i can't do an n-sit properly.[/QUOTE]
What I basically do is stretching my hamstrings by touching my toes. If you can't do that, try spreading your legs until you can. Then try to flatten your back to add more intensity. Each stretch should last 60 seconds and requires a lot of mental will-power. Then I practice bridges by attempting them or just some stretches that lead to them. Then I do shoulder dislocations with my belt:
[media]http://www.youtube.com/watch?v=O0PRYd_ULvE[/media]
Sometimes I stretch my wrists and do wrist push-ups. Along hamstring training I also do front-splits and straddle-split stretches, there are a lot of videos showing those. That's basically it. Don't forget to warm up before stretching.
[QUOTE=SGTNAPALM;39845513]In traditional free-weight strength training, you start off with a lower weight and you progress to harder weights. A person new to strength training probably won't be able to immediately start benching 200 lbs. Likewise, with body-weight training, you must also start with easier exercises and progress to tougher ones. (You probably already know all this.)
So, when you're trying to do the L-sit or tuck planche, you should consider doing easier versions of those exercises.
With the L-sit, you can consider using a few books to lift yourself off the ground to give yourself more space to work with. If you can't do that, try doing the N-hold or an uneven N-hold. If you can't do that, go back to the bent leg hold I described before, and begin to straighten your legs out as you become stronger and more flexible.
With the tuck planche, do a more simple version such as the frog stand.
If you need any help with exercises, you can just Google "[exercise name] progression" and get some decent advice. I got the progressions for the L-sit from the book [I]Convict Conditioning 2[/I], and the planche progressions from the book [I]Building the Gymnastic Body[/I].
(Rago or anyone, please correct me if I'm wrong; I only have book knowledge on this stuff. I'm only actually just a beginner.)
[editline]8th March 2013[/editline]
Also this
[URL]http://www.beastskills.com/l-seat/[/URL]
[URL]http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/[/URL][/QUOTE]
You're information is accurate, however, I'd like to add some side-notes to it. Frog-stand doesn't really train the strength for the tuck planche, it just simulates the balance that is required for the tuck planche. Before you can start planche training you need to have a 60 second wall handstand and a l-sit on the ground for 5 seconds. After you can perform those skills with correct form, you can proceed with planche leans to simulate the body position. This will generate the required strength and the required muscle coordination. A very important factor in the planche is shoulder protraction:
[IMG]http://upload.wikimedia.org/wikipedia/commons/f/f9/Protraction_Retraction.png[/IMG]
During the planche you should ALWAYS have protracted shoulders. IF you do not do this, you will never be able to perform a good planche. I lost 1 year of planche training because of this. I had to start all over!
So my college's student senate is trying to pass around a petition to get some bodyweight fitness equipment installed on property. I've never been involved with student senate because I busy myself with other clubs but I offered to jump on-board with this project anyway. I'll have graduated by the time the thing gets constructed but it would be nice to be able to say "I helped build that, I left a legacy."
The equipment would be not dissimilar to this:
[t]http://static.nspx3.com/wp-content/uploads/2011/08/ENERGI1.jpg[/t]
[QUOTE=SGTNAPALM;39904108]So my college's student senate is trying to pass around a petition to get some bodyweight fitness equipment installed on property. I've never been involved with student senate because I busy myself with other clubs but I offered to jump on-board with this project anyway. I'll have graduated by the time the thing gets constructed but it would be nice to be able to say "I helped build that, I left a legacy."
The equipment would be not dissimilar to this:
[t]http://static.nspx3.com/wp-content/uploads/2011/08/ENERGI1.jpg[/t][/QUOTE]
Man, I'd kill for something like that! Good luck with that!
[b]Edit:[/b]
[media]http://www.youtube.com/watch?v=4Te5BgAa1sg[/media]
So my wrist has been hurting since last Friday's exercises. I skipped Monday and Wednesday's workouts in the arms because of the pain but the pain wasn't getting any better. So on some advice from some friends I went to see my school's nurse. It's most likely a sprain. It sucks that I'm injured so early in the game but at least it's not something more serious and at least I had enough voices of reason to persuade me to going to seek medical help before I did something stupid. I should be able to work my arms again in a few weeks.
[QUOTE=SGTNAPALM;39916455]So my wrist has been hurting since last Friday's exercises. I skipped Monday and Wednesday's workouts in the arms because of the pain but the pain wasn't getting any better. So on some advice from some friends I went to see my school's nurse. It's most likely a sprain. It sucks that I'm injured so early in the game but at least it's not something more serious and at least I had enough voices of reason to persuade me to going to seek medical help before I did something stupid. I should be able to work my arms again in a few weeks.[/QUOTE]
you could strengthen your wrist by holding dumbbells, or doing forearm curls and extensions.
[img]http://www.bigmountainriding.com/wp-content/uploads/2010/02/forearm-curls.jpg[/img]
start with low weight and add. don't start heavy.
Wrist push-ups also help a bunch.
Thanks guys, I'll take that into consideration. I'll wait until the doctor gives me the green light for that though, she said she had some special range of motion exercises for me to use to build my strength up before I do more difficult gymnastics when my sprain heals.
[editline]15th March 2013[/editline]
Also I'm considering going back to square one for push ups as well. I'll do wall push ups with emphasis on wrist strength for a few weeks and build back up.
[editline]15th March 2013[/editline]
Oh and also leg raises are still the most intense exercise I've ever done and they still feel glorious. I think I'm turning into a masochist because they make my abdomen sore as a motherfucker.
I went from 1 handstand push-up to 5 handstand push-ups in one week. They feel amazing. I'm also practicing for a straddle 90 degrees push-up :D
[media]http://www.youtube.com/watch?v=uFj_ZWJv5ws[/media]
Yay, I can do deadhang wide grip pullups and diamond pushups now. I seemed to have hit a wall with leg raises and squats though but mostly I lack the flexibility to do the full ROM on those exercises so I can't advance past frog leg raises and close squats, I'm gonna focus on flexibility some more.
Am I getting any benifits out of practicing gymnastic strength exercises only once a week ? The only day I could practice them would be Saturday, since I'm either too sore from martial arts or need to recover for classes.
I love hearing stories of progress! Random question in response to your video, but aren't gymnasts suppose to face ahead in handstands (rather than at their hands)?
I'm not a strict gymnast myself but I do gymnastic/calisthenic training to supplement my parkour training and I've been struggling with my back handsprings (or backflips as the gymnasts I know call them) recently. For some reason I always twist to my right side and I can't seem to beat the habit - any tips?
[QUOTE=WuWei;40232673]Am I getting any benifits out of practicing gymnastic strength exercises only once a week ? The only day I could practice them would be Saturday, since I'm either too sore from martial arts or need to recover for classes.[/QUOTE]
Sure, but you won't progress as much as you could.
[QUOTE=SilentSpike;40233048]I love hearing stories of progress! Random question in response to your video, but aren't gymnasts suppose to face ahead in handstands (rather than at their hands)?
I'm not a strict gymnast myself but I do gymnastic/calisthenic training to supplement my parkour training and I've been struggling with my back handsprings (or backflips as the gymnasts I know call them) recently. For some reason I always twist to my right side and I can't seem to beat the habit - any tips?[/QUOTE]
Had the same problem, it kept on getting worse, but then after a of not doing it, I lost it completely. Then I got it back and my coach didn't like it. So he put two boxes on both sides. I had to backhandspring in between them, after a few tries I did it and lost my bad habit.
Also, fun picture:
[IMG]https://pbs.twimg.com/media/BHujyu9CcAEdPhq.png:large[/IMG]
Oh, that's a good idea :dance: Thanks
I recently picked up wall flips, swing gainers, cheat gainers and just got my standing back tucks on the flat. I guess some of those aren't exactly gymnastics though.
Working on castaways next. After that I'll probably focus on cleaning everything up so it's nice and consistent.
[QUOTE=SilentSpike;40266543]Oh, that's a good idea :dance: Thanks
I recently picked up wall flips, swing gainers, cheat gainers and just got my standing back tucks on the flat. I guess some of those aren't exactly gymnastics though.
Working on castaways next. After that I'll probably focus on cleaning everything up so it's nice and consistent.[/QUOTE]
Learned wall flips few months ago, working on j-step flash gainers, going pretty good. Also done normal running gainers and one legged back-tucks. Can't get a hang of the cheat gainer, it's frickin' weird.
Also, I messed up my ankles, I'm not allowed to do gymnastics for 3 weeks, you can see in my handstand pic that my right ankle has bandage. Did a round-off straight jump and landed wrong. :(
I always wanted to do gymnastics, I always thought of it like feeling really free in one's body since you're not as limited to what you can do as much the average guy.
Unfortunately, the nearest gymnastic gym is 50 miles away and it's expensive as shit. Is there a way to start this at home? I want to flippy flip flop floppity flopping flipping flop flip too.
[QUOTE=Heigou;40279611]I always wanted to do gymnastics, I always thought of it like feeling really free in one's body since you're not as limited to what you can do as much the average guy.
Unfortunately, the nearest gymnastic gym is 50 miles away and it's expensive as shit. Is there a way to start this at home? I want to flippy flip flop floppity flopping flipping flop flip too.[/QUOTE]
you got an iron gym? if not, get one
Nope but I got a dips/pullups station, does that still work my nig.
can you do an l sit on it? and yeah it should be aight
[media]http://www.youtube.com/watch?v=5cBxymPOUX8[/media]
Probably couldn't do an L Sit no, I'll look into this Iron gym shit.
i dont mean do you have the ability i mean do you have anything you could do it on? iron gyms are pretty cheap iirc. got mine for xmas tho
Should have phrased that better, probably couldn't do an L Sit on my pullup station thingy, there's bars at the very bottom for push ups but they're a bit too wide for L Sits and stuff and the station itself is cumbersome if I was trying to do something like that.
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