All things bodyweight

4 ways of using it come to my mind:

• Place hands on the inclined outer handles and do a pull up with arms open wide
• Place hands with palms facing the wall on the "inner" handles and do a pull up with arms at shoulder width
• Place hands with palms facing my face on the "inner" handles and do a chin up
• Place hand on the handles which point out of the wall and do a pull up / chin up (sorry don't know in this case)

Are these excercises different for the group of muscles they target? And if so, how? Is there any ranking among them from worse to better?

Also if I can do chin ups just fine but I can only do negative pull ups, which ones should I choose?

I've been experiencing some pain in my left side of the back. There is a painful sensation between the scapula and the spine, when i try to pull my scapula down (retract), At first i just ignored it but then i just took a quick break of week from pullups and i think it got better but when i started doing pullps again the pain came back. The left scapula feels less mobile when compared to the right one. Also i think i should add this, while doing a pull-up i feel no pain, it's just when i try to pull my scapula down.

Just wanna know if anyone else has suffered from this or is this something serous.

Reached 30 and the wheels started falling off. Gained 20 pounds and back pain out of nowhere, it's like a damn sitcom. I feel uncomfortable in clothes I've worn for a decade so its time to put in effort. Better late than never I guess.

I want advice on good beginner resources. I'm talking really beginner, like how many reps to do, how long between reps, what machines to hit, etc. I've been to gyms before but just kinda rode the reclined bike them made shit up when I got to the weight machines. I also am terrible at not doing too much with my back, which is almost certainly where my back pain originates from, so extra instruction on how to properly engage my core is a bonus.

The one advantage I have is that I'm very good at tracking calories. I've just gotten lazy since Covid. So I've downloaded MacroFactor to try out some new technology. I've used Waistline recently but it's just too cumbersome to add food, and I lose motivation.

Appreciate the help in advance!

P.S. the one upside to turning 30 is that I can grow a beard now. So at least I've got that going for me

I'm starting to train circus dynamics on rope. Doing various types of beats is really hard on my upper back and neck. This is what I'm training (not me), https://www.instagram.com/reel/CwPdTmlMOLp/?igshid=ODhhZWM5NmIwOQ==

I'm around 1-3 rep range for this movement, which means long recoveries and injury risk.

Are there any good assistance exercises? I'm looking for something I could do around 5-8 reps of so I can get stronger for this.

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Hi all,

I work on the computer, so my legs over the years have become quite skinny.

I'd like to build them, but I'm travelling full time, so no gym, and I have some injuries.

Two fused vertebrae in my neck, and two near the base of my spine.

My knees are also susceptible to injury, with fluid build up behind one of them.

So with a combination of bad knees, back and neck, how can I build my legs?

Ideally I'd like to get them quite strong. I've used an incline leg press in the past and loved it, but as I'm travelling, can't get access to that kind of gear.

Any advice appreciated.

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Does anyone have any ideas or recommendations for an early morning warm up routine for old dusty joints?!

I'm not on a program per say, but in aerials, when I start training new movements, my tendons (eg. elbows) get really sore.

I normally just lay off them until they recover. Are there any ways to make the recovery faster?

> The purpose of this study was to assess the peak GRF associated with regular push-ups, and those performed with flexed knee, feet elevated on a 30.48-cm box, feet elevated on a 60.96-cm box, hands elevated on a 30.48-cm box, and hands elevated on a 60.96-cm box for the purpose of quantifying the loads of these exercises for exercise intensity progression and to allow for the calculation of exercise load and volume in a program. This study also sought to assess if there were gender-based differences in response to these push-up variations and the relationship between subject height and peak GRF.

Hello, wanting to contribute some traffic to lemmy, I want to share my current bodyweight routine.

Based on the old Recommended Routine from /r/bodyweightfitness. I start with basic warmup including shoulder rotations, seated reach the sky, table pose etc.

Then I do 4 sets of 30 second handstand practice, with 90 second rest time between sets.

Then I do one set of 4-5 muscle ups, since I learned them once, and want to maintain the ability to do them, while realizing that it's not the best exercise for actual training (refer to Fitness FAQ on YouTube)

The actual workout consists of 3 pairs of exercises: 8 Bar/ring pullups - 6 Pistol squats 6 Banded Nordic curls - 6 Ring dips 12 Ring horizontal rows - 15 Floor pushups

I rarely do any cool down, as the session is already long enough. All this as 40+ y.o. with a BMI of 33 (obese according to the charts). Edit: attempted to space things out a bit to look better as a post.

I use these fro time to time, but it is a good resource from beginners to advanced users and workout enthusiasts

Fork me.