I do a lot of mountain biking, light weights, and ab crunches.
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I do a lot of mountain biking, light weights, and ab crunches.
http://a3.ec-images.myspacecdn.com/i...ad4c5660/l.jpg
So I am guessing you have 2 10 pounds dumbbells, right? Could you somehow grab them in one hand and do the exercise like that? 9kg should not be too much.Quote:
Originally Posted by 52Paddy
How many reps? Not more than 15, but the weight should be challenging then.
When I work my biceps, I almost never do more than 8 reps per set.
For stomach, yes, I can. Now, I am not a native english speaker, so if I don't make it very clear, just say so.
You could try for example three simple exercises.
1) Get on the floor, on your back, with your elbows being on the ground and back a little off the ground (so the elbows are holding you up) and straighten out your legs.
Hold them up in the air and then lift the left one a little higher, then back, then right one a little higher and so on. For starters 50 reps and 3 series would do nicely. Always keep the legs straightened out and don't let them touch the ground. Do it properly and dont be hasty.
2) This one is very simple. Hopefully your problem with your arm won't stop you from doing this. This time you are on the floor so that you are looking down on the floor, straighten out your body and get your body off the floor, holding yourself up with elbows and legs (just the toes will be on the floor, not the whole leg). So all the weight will be on your elbows and on your legs (spread your legs widely). Hold yourself in that position for 1,5 minutes, if that is not enough then maybe for 2 minutes. Do it maybe 3 times.
3) For this one you need a some additional weight. If you have those 2 dumbbells, they will do nicely. In fact, probably one is enough. Sit down on your ass, lower your body a little bit back (away from your legs so to say) and lift your legs off the ground (this time they don't have to be 100% straightened out, but almost would be good). Try to maintain a good balance. Now in your hands should you have that dumbbell. Hold the weight against your chest. Then start moving your upperbody to the left side and then to the right side, but always holding your legs up in the air and trying to keep them steady. Most people do it so that they do one turn to the right, then one turn to the left, then one turn to the right again, but I would recommend doing 2 to the left, then 2 to the right, then 2 to the left again and so on. That way you work your muscles more properly. Maybe 20 reps altogether for 3 series.
After those exercises don't forget to stretch!!! You should after those exercises feel a tight feeling in your hip flexors and if you don't stretch, then your lower back will quit on you one day. http://rpm-therapy.com/wp-content/up...or-stretch.jpg Try this stretch (obviously changing legs after doing it to one side and under no circumstance forget to do it.
If you have any questions, just ask :D
I was only doing one long set of bicep curls. So I should split them into three or four sets, yes? I actually just have the one dumbbell but when I am next at home, I will collect the other. I can mix the weights then, of course.Quote:
Originally Posted by Garry Walker
Thanks for the insightful advice. I will try these techniques out and let you know how I get on.Quote:
Originally Posted by Garry Walker
Keep in mind that with the weights it someone depends on what you are trying to do. Lower weights and more reps is good if you don't want to gain muscle mass, higher weights and lower reps will grow more muscle and tone slightly better. But I do agree even with lighter weights you were going way overboard.
I also agree with the suggestions by Garry above about staying away from crunches. There are plenty of other exercises that will work your muscles more and not cause back strain. One of the ones he described is know as a "plank". You can find videos of several versions of this. Done properly it works your musles way more than crunches will.
If you have any type of pull up bar you can also do knee lifts, both straight and to the obliques. Another simple one that can really cut you up if done right. That was one of the primary exercises Sylvester Stallone did for his abs when filming the early "Rocky" movies.
I finally made it back to the gym again for the first time in 3 weeks.
Did my usual routine... mainly low reps and low weights :D
I'm training for HCR. That's Helsinki City Run, a half a marathon, 21,1 km. Last summer I ran it 2.01.30 and I had a ramantic plan to get it under two hours this year. Well, last tuesday I ran 18 km and my legs were totally f****d. HCR is the 5th of may and there is no way I will run it under two hours. But maybe later this summer..... :)
Here is my experience of those exercises.Quote:
Originally Posted by Garry Walker
Dumbbells: Unfortunately, I only have the one dumbbell. Careless, I know, but I must have mislaid the other one. Will get a heavier set soon and sort that out. Any bicep exercises I can do which don't involve dumbbells/equipment? I don't have a bar for pull-ups and, besides, my arms are so weak, I don't think I have the strength to do them.
With regard to the ab exercises, I could only manage number 2. And, at that, it was bloody difficult! I've pushed myself to remaining in position for 1.5 minutes and done three reps. It's a real challenge but one that will get easier as I keep it consistent so thanks for that Garry :up:
I do, however, get pain in my lower back after the exercise. I've tried various stretches which do help (as well as the groin stretch you posted) but any more are always welcome :)
I am going cycling at the Manchester Veoldrome on Sunday afternoon. I've never riden a bike with a fixed wheel and no brakes before so I have high expectations that this may end in tears on my part, friction burns and a lot of pain. :rotate: :uhoh:
I was also planning to run my first ever 10km on Tuesday (having only taken up running at the begining of the year) but this may have to wait depending on what happens at the velodrome. :s
Welcome to my world. I've been riding "brakeless fixies" for a few years around the streets of Dublin. It's a whole different cycling experience and one, I'm sure, you'll want more of when you try it out. My advice is to keep focused on NOT COASTING. Don't let your legs go soft! What type of pedals are provided on the bikes? I've used TIME pedals for years and found them the best, though many fixie-riders swear by straps/belts.Quote:
Originally Posted by GridGirl
As with all cycling, it's important to stretch after a run but I find this particularly to be the case when riding fixed. The constant crank rotation can put a lot of strain on your knees and I.T. Band.
Anyway, I'm probably stating the obvious - I do love to ramble :p : Let me know how you get on and have a good one.
3-4 sets would suit very well. There are also ways to exercise your bicep without any additional equipment.Quote:
Originally Posted by 52Paddy
Yes, there are. Here is one I can recommend that is very easy. Put your hands in front of you so that the left hand's fingers are pointing towards the right and right hand pointing towards the left. One hand has the palm downwards, the other upwards. Then just start putting together the palms of the hands so that 1 rep is with the right hand being on top, then changing so that left hand is on top. Keep your biceps tight and do 200 reps of that. And keep a slow and steady pace and your biceps tight.Quote:
Originally Posted by 52Paddy
What stopped you from doing nr 1 and nr.3? Could you do any reps with them?Quote:
With regard to the ab exercises, I could only manage number 2. And, at that, it was bloody difficult! I've pushed myself to remaining in position for 1.5 minutes and done three reps. It's a real challenge but one that will get easier as I keep it consistent so thanks for that Garry :up:
I do, however, get pain in my lower back after the exercise. I've tried various stretches which do help (as well as the groin stretch you posted) but any more are always welcome :)
As for back pain in that exercise, I haven't had it myself, but I guess for example you could do this very simple one - simply bend over and touch your toes with your fingers and let the back relax. You can bend your knees a little.
Great, will work for that when I get the heavier weights.Quote:
Originally Posted by Garry Walker
That's a cool alternative - never heard of that exercise before. I will work on that in the meantime.Quote:
Originally Posted by Garry Walker
Reading back on your instructions, I realise that I can do numbers 1 and 3. I had misread them. I thought, with number 1, your arse had to be off the ground too and your whole body weight be held up on your elbows. Assuming that arse remains on the floor, this is indeed a simple exercise and I can feel work going on with the abs. Number 3, I had a problem balancing but now it's ok - perhaps it was just a bad day. I will bring these exercises into my exercise routine.Quote:
Originally Posted by Garry Walker
I've found a few stretches online which have helped and I use that stretch which you mentioned regularly. For the record, I'm convinced this isn't an abnormal pain - more like a light strain which just needs some light attention after a workout.Quote:
Originally Posted by Garry Walker
I'm looking to get fit too.
I'm not overweight, but just need to tone up.
Cardio is what lets me down, I just find it so ridiculously boring, it becomes horribly tedious and I just give up on it after the first few works. Need to find something to get me out of that routine!
I'm currently 175cm and 59kg. I'm hoping to lose about two kilos of that in fat and gain in a tiny bit of muscle.
Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com really helps out with the diet side of things if any of you are struggling with that. You can get it on Android, iPhone and Windows Phone (as well as inputting data on a computer).
Hopefully within the next three months I'll achieve my goal!
Have you got the right shoes yet? :pQuote:
Originally Posted by harbourgirl
Haha, I hope you saw my runners at the bottom of the picture! :PQuote:
Originally Posted by donKey jote
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LIGHTWEIGHT!Quote:
Originally Posted by harbourgirl
No one has, but it is really the most simple to work your biceps if you don't have any access to equipment.Quote:
Originally Posted by 52Paddy
How have they gone?Quote:
Reading back on your instructions, I realise that I can do numbers 1 and 3. I had misread them. I thought, with number 1, your arse had to be off the ground too and your whole body weight be held up on your elbows. Assuming that arse remains on the floor, this is indeed a simple exercise and I can feel work going on with the abs. Number 3, I had a problem balancing but now it's ok - perhaps it was just a bad day. I will bring these exercises into my exercise routine.
Pih, took the new tractor for a spin on tarmac to scout my new work commute. Won't be doing the commute on that thing, that's for sure. Even with nontrendy high 3bar tyre pressures the thing slows down on small downhills.
Maybe you need to shave your legs again. :andrea:
There's not enough hair in the world to shave off to make that thing fly on tarmac. :D
Put slicks on it?
I survived my first attempt at cycling on a velodrome and absolutely loved it. Can't wait to go again. I only did one timed flying lap from a standing start and managed to complete 250m in 25.16 seconds averageing about 37kph. Sir Chris Hoy can do 200m on the same track from a standing start in under 10 seconds. Must try harder.
I'll take the road bike for that job. ;)Quote:
Originally Posted by GridGirl
I need to put the sturdy tyres on the road bike next week, while the good city of Vantaa has cleaned some areas there is whole lotta gravel on the bike paths to eat skinny summer tyres to pieces.
So far so good. I can definitely feel them working my abs.Quote:
Originally Posted by Garry Walker
The two exercises have been very beneficial so far but I have a question: do they work the same sets of abs or different ones? Currently, I'm using 3 series of both exercises in my fitness routine but I don't want to use both if it's over-doing the same abs.Quote:
Originally Posted by Garry Walker
Also, the 'plank position' is not working for me - I can't seem to get a good tightness in my stomach. My shoulders and elbows become strained after 40 seconds or so.
oh don't worry about overdoing it at all, abs need a lot of exercises and can take it easily. How many times are you currently doing it per week and how many reps?Quote:
Originally Posted by 52Paddy
Currently every second day (so three or four times per week, depending). It's both exercises. The 'weight on chest' exercise is 2 sets of 20 reps and a final set of 'double 20' (i.e. I move left twice, then right twice). The 'alternating leg' exercise, I do 50 reps for the first two sets and 75 for the final one.Quote:
Originally Posted by Garry Walker
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I cycled 13.5km on Sunday afternoon, though to be fair I walked it up most of the hills ;) But it's a start.
well, well... My aim is 90 kilos which I consider to be the upper limit for my 190 cm.... so I need to get rid of 6 kilos... I think that will not downgrade me to Average Ben, right?
I managed to get from 118 kgs to 90.... and now it seems I'm going backwards again. It's quite depressing....
I'm just back from 3 days of fish & chips, pies and curries, so I probably need to get rid of 6 kilos just to get back to my normal 100kg :dozey:
Holy s**t, that's 28kg you lost! Amazing. Don't let it get you down putting a kilo or two back on, you just need to gather mental strength and get into it again.Quote:
Originally Posted by Big Ben
I'm gradually getting back my running routine. I did my early morning Sunday run today. I've always been an early riser, so it's great to get out for a run with some good music on the headphones. 15km along the seafront in Barcelona. Sun, light breeze, Mediterranean - heaven. And I managed to do it at an average of over 10km/h. And when I'm back in Dublin someone always asks if I'm thinking of moving back...
Thanks for the support guys.
wow... very good pace. I envy you for the surroundings too. I'm doing my running on a treadmill usually. I go to the gym quite often so it's hard to do that and run somewhere outside too. The good thing is I donīt have mosquitos between my teeth when I finish. I usually 'do' '10 km' in one hour. i don't know if i could keep that pace in the 'real world'. I usually get really bored after an hour. It's also quite painful after that. I once ran for an hour and a half, my feet were quite damaged and there was blood on my t-shirt. I don't know how normal is that but I've decided it would be wiser to do shorter sessions more frequently.Quote:
Originally Posted by fandango
Last week I went to tae bo for the first time. It was me and 10 girls :laugh: . It was quite intense. I sweat like a sick horse. I think I shall go again.
Ha! Don't bother :p : I went on a 6k run around Drimnagh and Bluebell yesterday. I started off my running routine in Limerick, where there is some nice scenery - running in Dublin suburbs just doesn't cut it :mark:Quote:
Originally Posted by fandango
Tae bo? 10 girls? Where do I sign?Quote:
Originally Posted by Big Ben
P.s, what is tae bo?
Tae Bo is a portmanteau of tae kwon do and boxing. It uses the motions of martial arts at a rapid pace designed to promote fitness. This is pretty much what wikipedia says about it. Basically you pretend you are Neo beating the living days out of countless agents Smith :laugh: . You also do a lot of push-ups and stuff like that.Quote:
Originally Posted by tfp
Just back from 2 weeks on a forced diet :dozey: and down to 92 - or what I was 15 years ago.Quote:
Originally Posted by donKey jote
Now I just have to see how long I can keep it down :erm: :andrea: :p
You can go for another 2 weeks forced diet any time! :DQuote:
Originally Posted by donKey jote
It's not really something I'd want to go through again :p
I have a question for the get fit club...I hurt my back at work yesterday, i have middle back aches and pains, I have already missed my daily sprint last night. Is it not a good idea to go out jogging with middle back pains or will it not affect me too much? I really dont want to leave it too long before I can run again!!
I tend to follow the following principle - I am not a top athlete, I am not preparing for the olympics. My goal is to stay healthy and do sports for my own enjoyment. That means that whenever I suffer from some kind of injury, I try to cut down on exercises to get healthy again. So depending on how much pain you suffer from, a 2-3 day rest is not a bad idea.Quote:
Originally Posted by tfp