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The Official Weightless Workout Thread
I'm gonna make a list of workouts I use without weights. I'm kinda going to work from upper body down to lower body... Anyone that has any other good workouts PLEASE ADD TO IT... make a post and include the section of body it works out... I can compile the list later.
Traps:
Shoulder Shrugs in handstand
(I don't really want traps that big.... mine are about medium and help make the shoulders look fine.. I'm happy with that...)
Shoulders:
Handstands
wall sit while holding arms up against the wall until they fall off lol
Chest/Biceps:
Pushups with Fingers pointed in and elbows out (Hershey, Shoulder's Width, and Wide pushups flexing pecs on peak of pushup)
"Knuckles In, Fingers out" Pullups
Triceps:
dips. Keep your elbows in.
pushups with fingers out elbows in and flexing tri's at peak of pushup
Upper back/Lats:
wide grip fingers-over-the-bar "military" pullups (behind the head, elbows out)
or
regular wide grip fingers-over-the-bar elbows out pullups if you can't do behind the head yet or if it hurts your shoulders to do so.
Lower Back/Gluts:
Arch ups? I never do em...
Supermans (lift 90-degree or straight arms up while lifting legs up)
"back crunches" (like a crunch, but you lay on your stomach and squeeze your lower back at the peak of it)
Stomach/Obliques:
"Full-Length" situps (lay flat, sit up with arms behind your head, touch toes, repeat)
Bicycles until I can't breathe (works obliques too)
Pike ups (bring legs and arms up in the air and touch, done fast)
L-Seat on pull-up bar (works hip flexors and lower stomach)
Pike ups on pull-up bar
concentration crunches, let legs fall to one side to work obliques
Gluts/Hamstrings:
As a former gymnast I can do full right and left splits and "chinese" or middle splits about 1 foot from the ground... May sound sick to you all... but having that kind of flexibility greatly reduces possiblity of injury and is all around useful. I've never really known a weightless workout for hamstrings though...
I also do Tae Kwon Do... so side and back kicks naturally do gluts.
Quads(I hate working these out):
"frog jumps"... like hindu squats but jumping forwards
90 degree wall sit with ankle-to-knee vertical and knee-to-hip horizontal
calves:
..... none? all I know about these is calf raises on the stairs... those take forever and I hate em'... any more?
big toe muscle (Woos the ladies!):
raise and lower 10,000 times tones the toe!!!
j/k lol
ADD YOUR "WEIGHTLESS" WORKOUTS TO THE LIST!!!
*I've had reconstructive surgery on my wrist.... My "ending" gymnastics injury involved a broken wrist and a torn off ligament... I did gymnastics for 9 months like that becuase we thought it was just bad tendanititis (but mainly because my coach was tough and I promosed I would finish the season.... there's no going back on a promise!!!)
I've been blessed with "good genetics" and I was an extremely skinny and hyper child. Here's me (how many times have I posted this picture?... oh well)
Re: The Official Weightless Workout Thread
[QUOTE][i]Originally posted by Veteran_Gymnast [/i]
[B]
Traps:
Shoulder Shrugs on Parallel bars
(I don't really want traps that big.... mine are about medium and help make the shoulders look good.. I'm happy with that...)
[/B][/QUOTE]
How are these done? Do you mean like dips except you don't bend at the elbows only your shoulders are moving? I don't think this would work your traps much although handstands probably do.