UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: ianw on September 25, 2016, 03:13:38 pm
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Hi. I am looking for some ideas about exercises that I can do to improve my core and upperbody which can be performed without any equipment.
Many Thanks.
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https://www.facebook.com/GymnasticBodies/
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Couple of simple ones I do are press ups but with my feet on a pumped up yoga ball, takes a lot of effort to keep the ball still so feels like I use my core and shoulders more than normal press ups. Also been doing hand stand press ups against a wall. I put a stack of books under my head to control the way down and take a book away each time I want to make it harder. This can feel tweaky if I don't make sure I'm looking straight ahead and keeping my pelvis tucked in. If you have a bar you can hang on then there's lots of progressions for working towards front levers which will core you up; leg raises, levers with one knee to chest, split legs etc. Loads of yoga work outs on youtube too.
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/r/bodyweightfitness/ (https://www.reddit.com/r/bodyweightfitness/)
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learn from the master
https://www.amazon.co.uk/Solitary-Fitness-Charles-Bronson/dp/1844543099
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I do a simple 8ish minute HIT routine
15 jumping jacks
15 squats
plank
12 lunges
6 press ups
15 crunches
repeat x 3.
Adjust the plank and press ups if you want more upper body stuff
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use / adapt yoga or pilates poses, many of which can be extremely demanding. developing any useful 'core' with any floor / body weight exercises requires a lot of attention to form; as most of them can be cheated which usually means you'll waste your time, or place a lot of strain on your lumbar spine. done correctly though i reckon they can be an extremely useful addition to a session.
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Go outside and have a cup of black coffee and a cigarette. :)
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Ah, the classic "Wolfgang Start" to the day.
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Ah, the classic "Wolfgang Start" to the day.
Ensures your vitamin D is topped up...
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Go outside and have a cup of black coffee and a cigarette. :)
The OP didn't want to use any equipment to get buff though...