Hot answers tagged home-exercise
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 ...
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 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 ...
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 ...
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
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 ...
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 ...
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
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 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
I did exercise on carpet before, and never had problems with skin-burns, but using an exercise mat should help with your problems.
I bought a mat myself a few months ago - mostly because of sweating, as the floor in my room is some sort of PVC. It is easier on the hands now, and the strange feeling when touching the floor with wet skin disappears, too.
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
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 ...
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