Fitness

[Darxez]

Well, I've been training for a while now, and I had to stop due a twisted muscle and a blessure with my knee. Though, I would like to continue once again.

The problem is, the closest fitness center is closed, and the nearest is 40km away from here (I live in the f**king middle of nowhere).

So, what kind of exercises do you guys advice ? I'm totally out of it.. :/. I wish to train the shoulders, arms, stomach and back. Legs are already being trained due the fact that I cycle a lot.

[Gandalf]

Check your avatar.... :razz:

[Darxez]

I need more stomach muscles to play like him  :hit:.

[Caltson]

Well, I don't go to a fitness either, but I train my muscles mainly at home.

Things like pull-ups, push-ups, etc, can be easily practiced at home. The only difficulty you'll find is finding the balance between healthy workout and overworking your body due to the lack of a decent coach.
Many teenagers believe to be Rambo after 2 workouts and realise they were wrong the day after when they wake up.
To avoid that, the best thing to do is follow a program that describes in big lines how you can work out well so that you wont' cross your body's limit.
For example, to train your arms, start out with a low number of pull-ups instead of forcing your body to do 5 after each other, since the first time won't be easy. Increase the amount time over time and don't work out everyday, but each 2 days, to prevent your body from getting overworked.

Now, a good program to work out at home for your muscles could be one of the following:

For the chest and triceps, you should start doing push-ups, as many as you can do (without forcing yourself!) in 3 sets with a 60 seconds break between each of them.

For the Back/biceps, pull-ups are the way to go. If you don't have a pull-up bar, improvise. Many items in your house can be used for pull-ups, for example a closet is high enough to grab yourself onto and pull yourself up. Try to do as many as you can (in the beginning 1, 2 or 3 may be sufficient) in 3 sets with a 60 seconds break between each of them.

Then, for the abs, you can do crunches. You simply place your arms behind your head so that your hands support your head and then attempt to get up as high as you can. Do this also in 3 sets, with each set consisting out of 8-16 repetitions. Keep a 60 seconds break between each of them.


Now, not only working out, but also the food you consume can determine the condition of your body is in drastically. Try to reduce fastfood and soda's to a minimum.

[Darxez]

I'm not eating fastfood at all, it is DISQUESTING. Soda.. Well, I drink 5 glasses of cola (Pepsi Max ) and the rest is water. And I know that it takes atleast 3 weeks to grow, I've done it before. I've only stopped with the blessure.

It's for sure that I'll put this into my program, for now, I have.


10-5 push ups --> 3 sets, 60 seconds rest between them.

A exercise to train the stomach (used --> golf club) 80 to 160 --> 2 sets, 1 minute rest between the sets.

Exercise with the arms (straightning arms, them pulling them back and forwards etc, 40 times) (trains the shoulders and most of the back) --> 4 sets, 1 minute rest between the sets.

And then some variation exercises that I used to do when I did wushu. My golfteacher gave me some to.

Cheers Caltson, any advices on my program ?

[Ratko Gavrilovic]

Caltson, using a closet for pullups is pretty useless.
It is most likely not at arms length high and it can easily fall.
As for the crunches, it's not about getting up as far as you can, but only to the point where you're barely sitting.
Also don't get all the way down on the ground, keep it in the middle. You will feel your stomach burning.

[Gandalf]

I need more stomach muscles to play like him  :hit:.

As you mentioned, as good as all your upper body is trained by playing golf.
If you want fitness, golf is as good as anything. Of course if you goal is to show off big muscles you might want to do something else.

[Darxez]

As you mentioned, as good as all your upper body is trained by playing golf.
If you want fitness, golf is as good as anything. Of course if you goal is to show off big muscles you might want to do something else.

Golf isn't training your muscles totally, this is due the fact that the main muscle that you use, is your stomach. A Golfclub is quite light, mine arent though. But, if you get the point. Train the muscles in your stomach, the quicker your swing goes, the further your shaft bows, the further your ball go. Only risk you get is that you need to replace your clubs in notime due the fact that your shafts are to flexy . That is some expensive shit, I can tell you that.

[Devin]

Cycling, the exercise/sport that destroyed my knees..

[Darxez]

Cycling, the exercise/sport that destroyed my knees..

Mine are destroyed by a dashboard coming at me, want to change ?

[Devin]

You shouldn't have said "Come at me bro" to the dashboard.  :roll:

[Alsatian]

If you can go swimming, I'd highly recommend it as it's a great way to tone up plus it gives full body cardio.

For actually building up your muslces, unless you have access to proper gym equipment, I'd go with the exercises Caltson described. One thing I would mention for the abdominal area, although you've already probably taken it into account, is that it would be best to have your legs raised. Use something solid to act as a platform to keep your legs raised. Also, it's not about how far you can lift yourself; short little lifts are what you should be doing. Trust me, at the gym I used to do it by trying to lift myself as high as I could. It worked, but when I switched to the latter method, I noticed a huge difference immediately.

I would advise that you concentrate on one body area per day though, if you was planning on doing them every day or so - there's nothing worse than waking up the next day with a body that is aching all over.

[Darxez]

You shouldn't have said "Come at me bro" to the dashboard.  :roll:

It was more a tree at a property, the car was crashed to, with me behind the wheel (first time I drove with my dad's car). My dad wanted to kill me.  :banana:

If you can go swimming, I'd highly recommend it as it's a great way to tone up plus it gives full body cardio.

For actually building up your muslces, unless you have access to proper gym equipment, I'd go with the exercises Caltson described. One thing I would mention for the abdominal area, although you've already probably taken it into account, is that it would be best to have your legs raised. Use something solid to act as a platform to keep your legs raised. Also, it's not about how far you can lift yourself; short little lifts are what you should be doing. Trust me, at the gym I used to do it by trying to lift myself as high as I could. It worked, but when I switched to the latter method, I noticed a huge difference immediately.

I would advise that you concentrate on one body area per day though, if you was planning on doing them every day or so - there's nothing worse than waking up the next day with a body that is aching all over.

I swim everyday, esspecialy in the morning, to wake up. And I won't train everyday, otherwise I'll have my muscle twisted again and my knee won't allow it. Doctor would probably take out his biggest needle if he sees me again in 1 month.  :bow:

[Gandalf]

It was more a tree at a property, the car was crashed to, with me behind the wheel (first time I drove with my dad's car). My dad wanted to kill me.  :banana:

Regardless of how thin and vulnerable a tree looks, it has been proven that in most confrontations with a car they win.
Hope your dad will not be able to go back in time and use a condom....

[Darxez]

Regardless of how thin and vulnerable a tree looks, it has been proven that in most confrontations with a car they win.
Hope your dad will not be able to go back in time and use a condom....

Neither do I life with my dad anymore (private reasons) since 2 years (I'm 16 now, I was 13 when I crashed the car I believe). Problem was, the car was just 30 days old... It was a new Mercedes.. E serie, He had it from his work (he was the lucky guy, he had the V8 version...). Never saw him that pissed. I hug threes now due the fact they don't stop my golfbal.

Since then I'm not even allowed to touch the wheel :/.