Hot answers tagged home-exercise
11
I'm going to start out with the bottom line, then fill in the missing pieces:
A 6-pack has everything to do with the amount of body fat you have. Whether that 6-pack is impressive or not has to do with muscle mass.
The magic threshold you want to get to is under 10% body fat. The best, most tried and true method to deal with body fat is to get your ...
10
Minimum height
You need to be able to hang from the bar and not touch the ground with your knees.
Maximum height
You need to be able to pull yourself all the way up, chest touching the bar, and still have at least an inch or two of space between your head and the ceiling or anything else.
Optimal height
It's great to be able to just barely reach the bar ...
6
Rock climbing is largely a skill sport, so to get better, climb more. Being generally fit also helps, but to be a better rock climber, you need to climb a lot.
If you want to specifically do extra work for rock climbing you should start off with identifying your weaknesses. From my experience in my climbing gym, the biggest weaknesses are grip strength and ...
6
Back bridges (where you go into a bridge, lower yourself to about 20 cm above the ground, then raise yourself back into a full bridge – think an upsidedown pushup) are excellent for strengthening your back, which will improve your mobility on the ground; very useful for a grappling-based martial art.
Developing your hand strength with grip trainers (e.g. ...
5
I'm thinking about buying a mat myself so I thought I'd share my research so far. As expected different the price is determined by material, thickness and size. Different mats are appropriate for different types of exercises.
If you want to do some general exercises like sit-ups a 'general' exercise mat will do. The thickness of these mats varies between 1 ...
5
I strongly recommend adding yoga to your home exercise routine. It seems to help me recovery from muscle soreness faster. Additionally, it really helps me keep still in between kata moves (not sure which style you do). Personally, I haven't seen much flexibility improvements from it, but I know of others who have seen a difference.
5
I'd recommend you to get a pull up bar, as I think the pull up comes closest to real climbing. The models for the door frame are not that expensive. But it might be complicated to find the right door to make you still able to watch TV and I doubt you want to glue a ceiling mounted pull up bar to your living room.
So without a pull up bar, try inverted rows ...
5
In order to improve your strength needed for climbing, you should focus on pulling patterns:
inverted rows (horizontal pulling) are good, lay down under a table und pull yourself up. If this is too easy, place your feet onto a chair.
pull ups (vertical pulling). They are my favourite pulling exercise, they just give you so much strength, work your biceps ...
5
I had the same problem a few weeks ago when I was looking to make my routine a bit more well rounded.
At the moment I am doing:
Pike Press, depending on how you do them, they may have more focus on your chest than on your back. Compare them with Pike Push Ups. The closer your feet are to your hands the more focus you get on your shoulders, so both ...
4
I'd recommend to buy the mat in a store so you can touch and feel a sample mat.
How will you have to carry it? The thinner the mat, the easier it'll fit in a single bag together with your other stuff.
Some considerations in case you sweat a lot:
For yoga/stretching/pilates/... you sometimes have to roll up the mat to a very specific height (less than ...
4
There's a lot of good stuff in the other answers here. Pullups and rows are great. Grip training at home (with Rock Rings or grippers) is awesome. I'd also emphasize 2 other things: core work, and general fitness.
Abs
A strong core is what's going to let you control your legs, and drive power between you lower and upper body, especially on overhangs. ...
4
All depends on where your weak points are....are you out of energy? focus on Tabata type of training. If you're not explosive enough then plyometric. If it's strength (and you have no weights/equipment at home) - pullups, pushups, dips, squats and situps......
My real recommendation - ask your teacher/trainer what areas you need to focus on (and he might ...
3
Dynamic exercises are commonly used for warm-ups. Tom Kurz recommends rotating the joints, jogging or otherwise getting the heart rate up for five minutes, then dynamic stretches of the legs, arms, and trunk.
Whether you need it for bodyweight exercise is another question. I feel better with a warm-up regardless of the content of the workout. The point of ...
3
You should check out the book You Are Your Own Gym.
The author of the book, a former Special Forces instructor, came up with a punishing array of pushups, squats, and things I don't really know how to describe. Most of the exercises rely on using only your own body, and no other equipment, to provide resistance. You can enhance some of the exercises with ...
3
P90X worked very well for me, for the following reasons.
1) Tony Horton is awesome. He feels like your personal trainer and lets you know it's okay if you can't do what they're doing, and that it's far better to do your best every time, and then forget the rest. Eventually you'll get to the rest, and you will see results.
2) Like you said, there are a ...
2
This question is too vague. How often do you train? Do you do any other sports? How is your recovery going? How intense are the workouts?
If you find that you can put some extra work in there, really any part of the workout you are already doing for that martial art will be good. Work on technique, cardio, body strength etc. Just make sure that you are ...
2
If your in martial art for competition then I think you should practice something that resembles a match. Your body has to be accustomed to be explosive even when you are doing cardio. If you only do cardio you will become slow. Medium cardio and then explosive give your max with heavy weights and then back to slow cardio and heavy weightlifting like ...
2
The most effective way to train for martial arts is to do it daily. I assume you have forms of some sort? By practicing those forms daily, you will increase your ability to do them correctly as well as to do it longer. This will help you with the type of cardio you need to do SAMBO.
In addition, strength training does help. It's supplementary so it's OK ...
2
To answer your question. For my money Insanity is the best overall DVD workout available right now. Mostly because you don't need much space or any extra equipment to do the workouts. Just pop in the DVD and go to work. It is very intense but you don't have to do everything that you see on the video. Find the exercises on there that you enjoy doing and ...
2
A dynamic warm-up takes the muscles and joints thru their available ranges. It lubricates soft tissues and joints, increases circulation to the muscles, increases the heart rate and primes the nervous system. So a dynamic warm-up before bodyweight exercises helps to reduce injury by preparing the body to accept the load.
This video demonstrates a full body ...
2
The truth is that you can build upper body strength and muscle using only your body weight. Marco is right! You can at least invest in a pull-up bar.
You can try this workout:
Plyo Push-ups
Chin-ups
Chair Dips
Plank Pelvis Crunch
Side Plank Pelvis Crunch
Try to perform 3 sets of 12-15 reps (work your way up) 3 days per week with one day of rest in ...
1
You're looking for exercises to bulk up without special equipment. So first of all I would advice you to buy some dumbbells because they offer the resistance you will need to bulk up.
Sure you can create a well defined upper body using only bodyweight movements but your goal is to bulk up, so you need resistance. You need to trigger your muscle fibres in ...
1
Warm-ups are always good, both for the physical and the mental side of training.
To give an example of a warm up exercise with some structure in it, I can recommend "sun salutations" from yoga. For the last couple years, I have used them as my standard warm-up tool for both body weight and other exercises.
1
There has always been a debate about Dynamic vs. Static stretching, and when the right time for use of both are.
As an example, two hours before my football games, I tend to use dynamic stretching before static stretching. The reason behind this is that you want to activate and get blood pumping through your system before any static stretching is to be done ...
1
First of all, what is your diet like? Are you getting a well rounded diet with fruits, vegetables, and lots of protein rich lean meat? If not your body will never grow regardless of what exercises you do. If you are eating all those things, remember that you'll need to eat more if you want your body to use the calories for building muscle and not just ...
1
If you're looking for bodyweight exercises that you can do at home then you need to look for compound exercises and some isolation movements.
Compound exercises are exercises where you need to move more than one joint if you want to do them properly. This kind of exercises are the most important ones. These are the best and most known compound movements: ...
1
There are two different approaches I would suggest, each good and you can switch up the two as you get 'bored'.
The first is using FitDeck, basically playing cards with exercises on them, you mix them up, toss them down and do the exercise - about a card a minute. No two routines will be the same.
The other approach is Tabata, here's a link to a previous ...
1
For SAMBO you are going to want to focus on core strength as much as possible. Do not isolate your training...SAMBO is a sport which utilizes compound movements such as throws and take-downs which all require muscle and tendon strength and stability. If you are a strong male, buy yourself a pair of 16KG or 20KG Kettle Bells, the best athletes in the world ...
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