Gym and fitness (67 Viewers)

[Nzoric]

To achieve a human flag, you'll need more than one core workout a week. Deadlifts are the main thing as far as lower back, butt, and grip are concerned. Do pull-ups, ab exercises and shit like that too

I am, other than dumbell press Im only doing body weight exercises. Just looking for a core workout that will replace one of my standard days.

 

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[Seven]

Abs, lower back and butt. Id like to do something that gets my pulse up thst isnt pure cardio and which helps me achieve the human flag.

Ask @Kieselguhr Kid. He's into that stuff, so I'm sure he can help.

 

[JCK]

I am, other than dumbell press Im only doing body weight exercises. Just looking for a core workout that will replace one of my standard days.

I have been doing upside down crunches once a week, 3x10 reps. I have been noticing a significant strength in my core.

Human flag? Why don't you start with the easier cousin, handstand?

 

[Nzoric]

I have been doing upside down crunches once a week, 3x10 reps. I have been noticing a significant strength in my core.

Human flag? Why don't you start with the easier cousin, handstand?

I'll give handstand a go. Tomorrow Im starting upside down push ups, seems like the first area where you can dig in. Otherwise Im just reading up and asking for hints.

Have you had a go on doing the flag? I remember reading something about handstands.

 

[JCK]

I'll give handstand a go. Tomorrow Im starting upside down push ups, seems like the first area where you can dig in. Otherwise Im just reading up and asking for hints.

Have you had a go on doing the flag? I remember reading something about handstands.

I have never tried the flag, the handstand though has been keeping me busy for around a year until I recently understood what I need to do in order to master it.

 

[Seven]

The flag is insanely cool as it is just mindboggling how it is even possible.

 

[Post Ironic]

I am, other than dumbell press Im only doing body weight exercises. Just looking for a core workout that will replace one of my standard days.

Was it you I linked to that book Building the Gymnastic Body? It's a good one for all this stuff.

Human flag specifically....

Weighted pull-ups. These are extremely helpful. Many think flags are all about core strength, but the reality is that there is a massive shoulder and arm component to the exercise. The upper arm has to pull with quite a large amount of force while the lower arm needs to lock out. Not just the elbow, but the shoulder as well. So one needs very good upper arm and shoulder strength. So that ties into the next exercise. 1.5X bodyweight is a pretty good standard to try to get to for Human flag strength.

Handstand holds. Try not to arch the back too much here. Straight to slightly hollow is the new standard. Even against a wall works well. For handstand push-ups to make it better for the flag make sure to lock out the elbows straight at the top of each rep. Eventually practice with a wider hand placement, eventually double shoulder width, elbows locked out, and lean the legs from one side to the other.

If you have access to a gym... using one of those back extension things but on your side, while holding a weight straight-arm overhead and doing side-bends can help to prep the body.

Another somewhat helpful exercise is the hanging windshield wiper. Hang from chin-up bar, keep arms straight throughout, bring toes up to bar, and bring them down to the side to parallel with floor and back up on each side. TO add a little something more do full 360 rotations and back around, like a clock, while keeping arms straight.

 

[Ford Prefect]

That was me you linked the book to

 

[JCK]

Was it you I linked to that book Building the Gymnastic Body? It's a good one for all this stuff.

Human flag specifically....

Weighted pull-ups. These are extremely helpful. Many think flags are all about core strength, but the reality is that there is a massive shoulder and arm component to the exercise. The upper arm has to pull with quite a large amount of force while the lower arm needs to lock out. Not just the elbow, but the shoulder as well. So one needs very good upper arm and shoulder strength. So that ties into the next exercise. 1.5X bodyweight is a pretty good standard to try to get to for Human flag strength.

Handstand holds. Try not to arch the back too much here. Straight to slightly hollow is the new standard. Even against a wall works well. For handstand push-ups to make it better for the flag make sure to lock out the elbows straight at the top of each rep. Eventually practice with a wider hand placement, eventually double shoulder width, elbows locked out, and lean the legs from one side to the other.

If you have access to a gym... using one of those back extension things but on your side, while holding a weight straight-arm overhead and doing side-bends can help to prep the body.

Another somewhat helpful exercise is the hanging windshield wiper. Hang from chin-up bar, keep arms straight throughout, bring toes up to bar, and bring them down to the side to parallel with floor and back up on each side. TO add a little something more do full 360 rotations and back around, like a clock, while keeping arms straight.

Can you link me to the book?

 

[Post Ironic]

Can you link me to the book?

https://kat.cr/building-the-gymnastic-body-the-science-of-gymnastics-strength-training-t6912342.html

- - - Updated - - -

That was me you linked the book to

I knew I had linked it for someone.

- - - Updated - - -

There's a similar book on bodyweight strength training, that's quite a bit more detailed and comprehensive. It's called Overcoming Gravity... It's an excellent one if one has some time to spend on it. 500+ pages.

https://kat.cr/overcoming-gravity-gnv64-t6681208.html

 

[JCK]

https://kat.cr/building-the-gymnastic-body-the-science-of-gymnastics-strength-training-t6912342.html

- - - Updated - - -





I knew I had linked it for someone.

- - - Updated - - -

There's a similar book on bodyweight strength training, that's quite a bit more detailed and comprehensive. It's called Overcoming Gravity... It's an excellent one if one has some time to spend on it. 500+ pages.

https://kat.cr/overcoming-gravity-gnv64-t6681208.html

Your links are not working

 

[Post Ironic]

Really? I can open them from here...

Just search "Building the Gymnastic Body" and "Overcoming Gravity" on a torrent site and they should both show up.

 

[lgorTudor]

Links work for me

 

[Dostoevsky]

Me too.

 

[JCK]

Then they are probably blocked at my work.

 

[Nzoric]

Goddamnit I can't pull myself together to work out today. My bed is just too comfy.

 

[Nzoric]

I wrote the same thing in a facebookgroup with some old high school friends. I got 6 messages within 5 minutes calling me a fat lazy cunt and worse . Needless to say I just returned from the gym.

 

[Zacheryah]

I wrote the same thing in a facebookgroup with some old high school friends. I got 6 messages within 5 minutes calling me a fat lazy cunt and worse . Needless to say I just returned from the gym.

You should value such friends imo. If they didnt care they wouldnt have bothered.


I have to motivate myself

 

[Fint]

Have had to give up on the running/treadmill

My knees and ankles are ruined from years of working in a job which obligates me to be on my feet all day.

Pity because I was actually enjoying that side of cardio for once.

Will make do with the elliptical trainer and swimming.

 

[JCK]

Have had to give up on the running/treadmill

My knees and ankles are ruined from years of working in a job which obligates me to be on my feet all day.

Pity because I was actually enjoying that side of cardio for once.

Will make do with the elliptical trainer and swimming.

Try to change your stride to mid foot or front foot instead. It will feel quite a lot on the calves in the beginning but in the long run you would feel great and the knees will be unaffected.