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In summary: Is 21 minutes of bodyweight training really enough? My goals are bigger arms and a flatter abdomen. If you exercise that amount you will gain some muscle strength in your upper body and you might lose some weight. What is most likely is that nothing will visibly change in the mirror based on your current plan. Why? Because time-under-tension ...


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For me, personally, it sounds like very little time. But it has to be said that it's not how long you work out, it's how much you accomplish in that time. If you do 21 minutes of super-setting compound exercises with max 30 seconds rest between sets, then I think you might be able to call that a worthwhile session. But extending the workout time allows you ...


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ExRx.net I cannot think of a better resource to learn about every exercise ever thought up. Most "new" exercises are variations on these.


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You could try sitting down with one ankle crossed over the other leg. Then, using the bicep closest to the crossed over leg, raise it. I read this from Bret Contera's Bodyweight Strength Training Anatomy.


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Depends what you mean by effective. You asked at the end about improving your RMR via increased muscle mass. In terms of this, it doesn't even come close to strength/weight training. Alec mentioned a very key aspect for this, but it's even more fundamental than that. You break down most of your muscle fibres during the eccentric part of an exercise (the ...


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No, power yoga does not offer the same benefits as weight training. I'm not saying one is better than the other, but one thing that is not satisfied by power yoga, is progressive overload by increasing resistance. In weight training, this is one of the two primary markers of progress, alongside increasing repetitions. But again, I'm not saying one is ...


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Due to the anatomy of the upper arm, I think you’ll need to concentrate on trying to perform exercises that allow you to “curl” your arm while also providing some level of resistance. With that in mind, you might consider: Door way row with one arm. Inverted rows with an underhand grip if you can adapt a table or some other structure to support your ...


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As mentioned above, "towel curls" are typically the go-to action, using items you have in your house. Similar exercises involve placing your hands on a fixed counter or bar and straining against the fixed object (although I would warn you to pick something firmly moored. It's surprisingly easy to uproot a kitchen counter or porch railing because they're ...


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There are also possible biceps workouts with a towel or rope: Towel biceps curls like: https://www.youtube.com/watch?v=Ir4lG8xKD1Q or http://www.healthylivingart.com/strength-training/home-grown-arms.html or using a partner: http://kalimuscle.com/kalis-blog/biceps-curl-using-plastic-bag-or-towel/ Also, you could perform pullups on a door, which is ...


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A useful resource when looking for targeted exercises is ExRx.net. It isn't comprehensive but it is close. It also shows the mechanics of many exercises which shows why you have a problem. To work the biceps you need to be contracting the arm from the extended position to having your hands approach your shoulder. Without lifting objects or pulling your ...


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I'm going to keep it even simpler. Your question boils down to "lean-gains". Eat Workout Eat Sleep I can guarantee you aren't eating enough.


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Since you seem like a COMPLETE beginner, I'm going to make this really easy for you. The ONLY way to increase your bodyweight is to eat more calories than you burn. Simple right? Now before you think "well I don't exercise anyways so I don't burn any calories", you have to understand that your body burns calories on its own everyday just to make your body ...


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Lowering about 1/3 to 1/2 way done and HOLDING there will help you build the strength to do the full depth. I lost ALL strength from illness - was in the same predicament and this is how I recovered.


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You should keep doing knee pushups, but you should also start doing regular pushups at an incline. Find an angle where you can do 10-15 repetitions. If you can do more than that, find something lower. With time, you'll be coming down onto the ground, doing regular pushups!



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