Cheap resistance training/body weight training

BigAunty

Hi,

Can anyone recommend any cheap resistance training alternatives to the TRX?

And any resistance training or body weight training websites, books or DVDs? (Body weight training where you don't use free weights or weight training machines but just exercises where you lift your own weight).

Any recommended types of cheap weights?

I'm improving at yoga but find I have v. weak arms and upper body strength. My new years resolution will be tackle this. I've cleared out my spare room.

My discipline and commitment is terrible though, I keep giving up things before I've improved and I'm easily distracted - any motivation tools or strategies you've used for fitness that work for you?

I'd give myself a new years resolution not to prevaricate and to finish the things I've started but I've no confidence that I can knuckle down....

wapow

You dont need websites or books or dvd's, although if you type bodyweight training in google then....well, i wont go there to be honest because you wont like what i have to say about people not using search engines and being lazy wanting everyone to do it for them.

ANYWAY, first of all, you do not want to use weights at this stage. Especially when you have not stressed your body enough. Weights will only add to the problem. (Although they may feel good at first.)

You really need to focus on your will, concentration and determination. Its good that youve made preparations like cleaning out the spare room. It shows that your body is wanting a change, but your mind is stuck in its old ways.

If you like, get some motivational posters and stick them about everywhere around the house where you spend alot of time. Read the words to the posters everytime you see them.

Look, its tough sometimes to keep up with things. I wont give you a hard time because i am the same. I even know what i need to do to stop this but im too lazy to do it.

What i will do is give you a program which you can start NOW. We will call this a pre-warm up, which you will do everyday. We are calling it a pre warm up because anything else, you will say to yourself

"hmmm im gonna start this in the new year"

So from TOMORROW, this is what you will do -

3 times a day.

Exercise 1 -

Lie on the floor on your tummy, body straight, legs together, toes pointing back and out, feet together.

Your arms should be straight out infront of you, like superman. You should imagine hat you are trying to reach something that is very far from you.

Whist imagining this, try and raise your legs in the air.

The result should be hat you are trying to make your body into a U shape (Obviously you wont get a U shape because you are not a contortionist lol!)

But you should endeavour to keep your legs together and knees off the ground, legs straight.

Hold this for as long as you can. DO NOT HOLD YOUR BREATH. Make sure you breathe throughout every exercise.

Do about 3 of these. NO MORE,

Exercise 2 -

Lie in the same position as above, arms out legs back feet together. This time, plant your toes in the ground. Pull your elbows back until your palms are next to your cheeks (palms facing down - thumbs should be cheek level)

Your elbows should not be flared out. Instead your arms will be rigid and very close to your body.

Your aim, is to lift off with your body. Knees staight, not bent. Bodyweight will be on your arms which will remain on the ground and on your toes for balance.What you can try first is to lift your butt in the air. Eventually you should work to raising your body in the air.

Always breathe and do about 3 of these.

Exercise 3 - Last One!

As youre walking out, stand inbetween the door frame.

Take a deep breath and push out of the door frame with the back of your hands. So you should be standing inbetween the frame (feet together, body straight) and you need to imagine you are trying to stretch your arms to the sides as far out as you can. Push as hard as you can and AT THE SAME TIME, purse your lips and breathe out and pull your tummy in.

Do this until you are out of breath. Then rinse repeat 3 times.


In each exercise -

- Breathe
- Tense your tummy
- DO NOT HOLD YOUR BREATH.

There, try that for now. Sunday you get some new moves

I need to know how much time you can dedicate each day.

Gloomendoom

BigAunty wrote: »

I'm improving at yoga but find I have v. weak arms and upper body strength. My new years resolution will be tackle this. I've cleared out my spare room.

I've recommended this so many times that I ought to get commission...

www.100pushups.com

It's free, can be done anywhere and doesn't need any equipment. It's also fully endorsed by Mrs G as being suitable for women.

wapow

I didnt have the time yesterday but here are the proper names for the exercises ive mentioned -

1. Superman for Lower back.
A very powerful exercise which will strengthen the lower back. Being front heavy weakens the back muscles and this will blast them into action.

2. Plank
One of the best core strengthening exercises. Much better than doing sit ups. Sit ups will hurt your back and they're useless. The plank is the number one exercise to blast your core, your abs and your entire mid section. It also helps build upper body strength, which prepares you for press ups! (Next phase)

3. Not sure the name for this, but it trains your entire body because youre using all your force to push. It also trains you to breathe when you are working out. Alot of people dont even realise how many times they are not breathing (or half breathing, or breathing with their mouths open) whilst doing mundane tasks!

thor

wapow wrote: »

2. Plank
One of the best core strengthening exercises. Much better than doing sit ups. Sit ups will hurt your back and they're useless. The plank is the number one exercise to blast your core, your abs and your entire mid section. It also helps build upper body strength, which prepares you for press ups! (Next phase)

I have heard a lot of good things about the plank exercise but is it any good if you can already knock out a ton of press ups? You say that press ups are the 'next phase' so I guess you are implying that it is a superior exercise to the plank for the core as well as maybe chest and triceps?