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 Time for changes

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Mudzinek

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Posts : 33
Join date : 2011-01-02
Age : 24

PostSubject: Time for changes   Mon Jan 17, 2011 3:55 pm

Hello everyone ..first post, first step to "changes"
I think I'm ready I know it !!

Ok something about me - Arkadiusz,17 years, BBoy
Two years ago i weighed 84kg, weak hands, no sport bla bla... I was fat ;]
I decided lost weight - I remember it was holidays, morning run, play basketball 3-4 hours everyday, no more cookies candy crips chips and all this s**t only chocolate sometimes and ice cream Laughing, 5-6 meals, water ( After 4-5 months i weight 67kg)


Today its 70kg (177cm growth) I feel healthy and have a lot of energy ;]
Years ago i started dance. Breaking its my life (Breakdance-generally bad used word)
But after this year understand I have no strength, I'm not stretched...I did sometimes pushups.. crap. Its much knowledge on the web..dizziness I must make a plan, take good habits, lay it all, start a diary (in this forum)


INSPIRATION
B-Boy Junior http://www.youtube.com/watch?v=9UeaRwXPAlQ
Daniel http://www.youtube.com/user/FitnessFAQs#p/u/17/GsDpvsWmBDY
I saw this movie hmm long ago, followed his channel, and I came here ;]

Enough for today..tomorrow I finish it

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TRANING
STRETCHING
NUTRITION


My English is poor and I must translate some of the words ;]
23.01 - this date I want start training

I think that everyone will help me a little, suggets something about my plan ;]
Peace
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1stratos1

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Posts : 692
Join date : 2010-11-16
Age : 23
Location : Greece

PostSubject: Re: Time for changes   Mon Jan 17, 2011 7:09 pm

Hello Mudzinek and Welcome.

1stly Congratulations for ur achievement on changing ur life!
Well by looking ur avatar u look to be strong at least on pushing moves.

Well as i know for breaking u need mostly chest triceps (pushing muscles) and ofc legs and CORE. But i think it will be great to work on pulling muscles too like biceps back etc. Both are good both are useful.

So about ur training.
1st is the warm up (at least 5 mins cardio)
i prefer dynamic stretches before strength training (arm circles etc)
or some holds for less than 10 secs. Other make holds before training as i know so its up to u.

After u can start with some basic exercises to see ur level.
Pull ups (if u can do about 15 i think its good to start training muscle ups too), Push ups, Tricep Extensions (maybe u feel some pain in elbow if u go deep so take it easy till ur elbows adapt), DIPS, Muscle ups (if u can do), Chin ups, and HOLDS in exercises (last rep or sets of holds after ur workout), also handstand or handstand push ups are good too.

L-sit is good for core, leg raises, dragon flag (or at least negatives and hold as low as u can), supermans (chest to ground and both raising legs and chest, is ur arms are straighted front its more difficult), PLANK, SIDE PLANK.

Squats, Lunges, Pistols (if u can), Calf raises, Jumping Squats.

After do some good stretching on every muscle and i think u ll be alright.


I guess u ll do breaking training also so try to do it or after ur breaking or days u dont breakdance. Or just freestyle braking and doing strength exercises and have fun with it Smile

Also be sure to check training logs to see what others do, the frequency they workout and how they progress Razz .
hmmm JUST check all forum, its full of good infos Very Happy

Sorry for such a bit text but i hope it helped a bit.

Edit: Maybe u prefer have a plan in ur head or in a paper as i do and many other too, but maybe this routine make u bored so freestyle is also really good till u fell the burn in ur muscles. Or just have a routine and freestyle sometimes to check ur progression have fun etc.
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Mudzinek

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Posts : 33
Join date : 2011-01-02
Age : 24

PostSubject: Re: Time for changes   Tue Jan 18, 2011 8:34 am

I'm beginner. I have ambitions for a lot more but everything perfect, ripen slowly Smile

***************************************************************************************************
TRANING


What you think about it ? Good to start adventure ?
http://www.scoobysworkshop.com/teenworkout.htm

"You will do this 45min upper body do 2-3 times a week" - this is my START BASE


WARM UP
jumping rope, jumping jacks, arm circles, squats, lunges, footwork, top rock, fun with the ball - simply warm up ;]

http://video.google.pl/videoplay?docid=3274574255674264038&q=capoeira+duration%3Along# - check this.. good stuff ?


HOLDS
Plank
Side Plank
L-sit ( i try do this ;P )
Baby freeze
Chair freeze
Handstand (wardrobe)
Pullups hold

What simple exercise holds i can do ?

ABS


LOWER BACK EXERCISE
http://www.youtube.com/watch?v=-8TCglomNoo

STRETCHING

Ok bought great book so lets move !

I will start from everyday morning GIMNASTIC I think can do the same before bedtime - this is low exercise


UPPER STRETCHING


**************************************************************************************************

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plan for 5 weeks

Week 1

Sunday
low WARM UP,GIMNASTIC (let's call simply GIMNASTIC) + PUSHUPS PIRAMIDY (2,4,6,8,6,4,2)

Afternoon
WARM UP
START BASE
traning

ABS


HOLDS, LOWER BACK EXERCISE, UPPER STRETCHING, GIMNASTIC

Monday
GIMNASTIC + PP
..rest
GIMNASTIC (bedtime)

Tuesday
GIMNASTIC + PP

After school
WARM UP
START BASE
traning

ABS


low STRETCHING whole body (book stretching set - I must find something ;D )
18-21 BREKING, STRETCHING after traning too

HOLDS, LOWER BACK EXERCISE + GIMNASTIC (at home)

Wednesday
GIMNASTIC + PP
..activity rest - swimming pool
GIMNASTIC (bedtime)

Thursday same Tuesday

Friday
GIMNASTIC + PP
WARM UP !! ..activity rest - basketball hall
( I must stretching before and after play.. ;P )
HOLDS + GIMNASTIC (bedtime)

Saturday
GIMNASTIC + PP
..rest
GIMNASTIC (bedtime)



What do you think about it ?? Twisted Evil
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1stratos1

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Age : 23
Location : Greece

PostSubject: Re: Time for changes   Tue Jan 18, 2011 9:07 am

Well warm up looks ok Razz
The hold look good but i suggest to add frog stance(will help u on balancing on ur hands and after go for more easily free handstand and tucked plance etc that i think u want it much for ur breaking and bridge, will help too.

As for stretching the pictures got many stretches and looks good but u can also see a video of LittleBeastM for stretching

link: http://www.youtube.com/watch?v=VYTXBwRiZQ8
U can also check the other episodes.

As for abs-core i wont suggest that much to crunches. Many ppl says that sit-ups are more useful than crunches. I prefer double crunches (lay down , back to ground. And u move both legs and upper body like want to touch chest to knee, if u cant balance easily at start u can place ur hands on the ground). Planks also are very good for core so u can do many sets of planks.

Also i dont see much leg workout, expect warm up i dont see any squats or lunges. Ofc u can do many on warm up but i just want tell u to workout ur legs too.

As for upper body push ups and pull ups are the most basic i think so the program of scoobys looks ok but i prefer for time and its more difficult to do superset pull ups and straight after push ups (or wait 30 secs to rest just a bit). Also one good advice is to have low rest between sets lets say 2-3 mins. It maybe wont let u do many reps after the 1st sets but as i told the muscles works better that way (i mean low rest).

Anyway start ur programm and u ll see after the 1st try or 1st week if u need to change something. If its too easy then do something more if its too much just do less or rest a bit more. SO try it and u ll see, it looks good so start start it an when u want try to do the pull ups and push ups in superset or without to see the difference , try less time to see the difference in difficulty and the burn Razz.

So good luck! and in future i think everyone here would like to see u breaking xD
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Mudzinek

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PostSubject: Re: Time for changes   Tue Jan 18, 2011 9:39 am

I do not forget the legs Surprised

Scooby's workout - i rest only beetwen sets (30sec).. feel burn muscle

You say "superset" (10pushups,3pullups,10dips) i can add this but when? after Scooby's workout ? beetwen sets ?

3 sets Scooby's workout
rest 3-5 min
3 "superset"

or mixed it ?
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1stratos1

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PostSubject: Re: Time for changes   Tue Jan 18, 2011 10:27 am

Well superset is two or more exercise done together like one set Razz.
So u can add superset if u have still energy after scoobys workout like 5dips 5 pull ups 5 push ups rest about 2mins or less if u can and try to do 4 4 4 after 3 3 3 anyway i think u got what i mean, if u have energy do more Razz

Also mixing it is good too,

Well u can also mix holds if u want like last rep in every set do a small hold. I m just giving idea what u can do Razz

I think u are ok, keep it up and see ur progress and judge it by ur progress.
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