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CHEETARA79 SparkPoints: (76,916)
Fitness Minutes: (56,539)
Posts: 3,507
9/30/13 1:39 P

I believe reverse planks target the upper back muscles without any equipment.

SERGEANTMAJOR Posts: 6,418
9/30/13 11:54 A

Yoga is a broomstick across two chairs equipment? You can use that as pullup apparatus to do modified pull ups from the floor.

ZORBS13 SparkPoints: (103,617)
Fitness Minutes: (103,880)
Posts: 13,214
9/30/13 11:37 A

bodyweight ≠ no equipment

YOGAGEEK SparkPoints: (2,309)
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Posts: 130
9/30/13 11:22 A

Ah, I think we've been using different definitions of what qualifies as "bodyweight". To me a pull-up bar counts as equipment, so, although there aren't weights involved, I don't think of it as a "bodyweight" exercise in the same way as, say, a push up, which *only* needs your body.

MOTIVATED@LAST Posts: 14,239
9/30/13 10:39 A

Yogageek,

The pull-up is the classic bodyweight exercise for the back. If you can't do full pull-ups (yet), try doing just the negative component (ie. lowering yourself down).

But if you are excluding pull-up bars as well, now you are really resticting me. emoticon Perhaps if you can find a rail fence, an inverted row? www.exrx.net/WeightExercises/BackGeneral/B
WSupineRow.html


Unless of course you can find a substitute for a dumbbell (eg. a milk jug full of water), and do bent over dumbbell rows?

M@L

YOGAGEEK SparkPoints: (2,309)
Fitness Minutes: (3,052)
Posts: 130
9/30/13 7:53 A

M@L: Could you share some equipment-free exercises for the upper back? That's the area I find really hard to hit without resistance bands or dumbbells (or a pull up bar, if I could do a pull up).

MOTIVATED@LAST Posts: 14,239
9/30/13 6:54 A

Actually, you don't need any equipment at all - you can get in a great workout using just your own body weight for resistance.

Free weights and body weight exercises are actually better for you. Fancy machines tend to run in a defined track, which means you only work one or two muscles at a time. Free weights work a much broader range of muscles, as your body has to work much harder to keep you balanced and stabilized.

Resistance bands are definitely a good purchase - cheap, versatile and portable. I find them excellent when travelling, or for some otherwise hard-to-train muscles (eg. hamstrings). If you double them up, or shorten them, they can provide a LOT of resistance. You don't need a fancy door fixture - I do a lot of my band exercises just by standing on them.

Dumbbells are another excellent purchase, as they are also versatile. I agree with the suggestion of getting an adjustable set, rather than fixed weights.

An example of a good bodyweight and dumbbell routine that works most of the major muscles in the body would be:

* squats/lunges
* deadlifts
* planks
* pushups
* pull-ups/bent over dumbbell rows

M@L

YOGAGEEK SparkPoints: (2,309)
Fitness Minutes: (3,052)
Posts: 130
9/30/13 5:28 A

The minimum equipment required? Your body weight and either a pull-up bar or resistance bands. You can get a good full-body workout with just bodyweight exercises; the only thing missing from that is something for the pulling muscles of the upper back, hence either the pull-up bar or resistance band.

If you're really concerned you'd damage the door anchor (unlikely) you don't even need that to use a resistance band. I've used them tied to door handles, under my foot, wrapped around a table leg, etc. If they snap, they probably weren't very good quality to begin with.

SERGEANTMAJOR Posts: 6,418
9/29/13 11:55 P

I defy you to overwhelm quality resistance bands or break them. Go to www.lifelineUSA.com and look at hte options there. I have bands ranging from 30 to 100 pounds resistance and can combine them. Look into suspension training (TRX type but a less expensive version). You do not need to drill holes in anything and in 3 square meters workout area all you need is the contents of your skin suit to begin. Look for a copy of "Your Are Your Own Gym" by Mark Lauren, his bodyweight only routines will kick your ass.

Edited by: SERGEANTMAJOR at: 9/30/2013 (10:13)
TACDGB Posts: 6,132
9/29/13 5:22 P

I would start where I did. I bought a box of weight plates and bars at walmart for 25 bucks. you can go up in weight with these. Personally if you are serious about lifting I would not use the resistance bands. I have went through several sets as I have wore them out. And the ones you hook to a door jam........Well they do come out as I have a war wound to prove it.

SMART4ANDREY Posts: 423
9/29/13 4:15 P

Yeah, saw these, they look flimsy:) so there's two possibilities - or it won't be enough intensity or I will rip the door out:)
Band - deff check, I can incorporate them, but they are not enough for sure.

ZORBS13 SparkPoints: (103,617)
Fitness Minutes: (103,880)
Posts: 13,214
9/29/13 4:10 P

not sure why you think you need to drill holes for resistance bands.

all you need are a set of bands and the door anchor which fits into any door.

www.amazon.com/gp/product/B004GWFBLG/ref=a
s_li_ss_tl?ie=UTF8&tag=aylio-20&linkCo
de=as2&camp=217145&creative=399373&cre
ativeASIN=B004GWFBLG


SMART4ANDREY Posts: 423
9/29/13 4:04 P

Let me be a little more clear on the parameters.
Price - pretty much doesn't matter.
Installation - mat on the floor, no drilling.
Space - 3 squire meters when not using, while using - a bit more.

SMART4ANDREY Posts: 423
9/29/13 4:00 P

Thanks, res. bands alone is nor really a good idea for me. I can't drill holes and I don't think they can get me workout I need.
But bands can definitely be part of the minimum list.

Yeah. pull ups aren't really my thing:) I weight way too much.

Price is not a problem and as far as place goes, I can work something up. I have 2-3 square miters.
But I can't drill holes, all should be standing right on the mat on the floor.
Actually I have a barbell but no bench.
I'm going to get some bench, but need to figure out it's complexity.

That's great keep'em coming:)

JENNILACEY SparkPoints: (76,390)
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9/29/13 3:31 P

I second resistance bands. A pull up bar, pull ups are the ultimate upper body exercise and work every muscle in the upper body.

I am really partial to my bench and barbell but I'm not sure if that's in your price range/space requirement. If you are going to get dumbbells it is worth the investment to get the ones with bars and adjustable plates so they can grow with you.

Edited by: JENNILACEY at: 9/29/2013 (15:33)
CHEETARA79 SparkPoints: (76,916)
Fitness Minutes: (56,539)
Posts: 3,507
9/29/13 3:27 P

Resistance bands or tubes are great! They don't take up much space but you can do a variety of strength training exercises with them.

SMART4ANDREY Posts: 423
9/29/13 3:08 P

My question is to weights lifting experts.
I want to do strength training at home and I got some room, but not too much.
What is the minimum equipment I need to work all muscly groups?

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