[MuffinJuice]

I've noticed a trend in threads about strength, conditioning, stretches, ect... here's my best shot to help everyone out.

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Stretching
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-- Of course, stretch both sides....
Stretch WARM. Stretching cold will tear muscles, and not stretch them.
Stretch Long. Don't bounce, that pulls/ tears muscles also.

MOST MUSCLES IN YOUR ARM
Wall Stretch- place right arm on a wall corner about shoulder height. turn body away from the wall to the left (counter clock wise).

Originally posted by david_LEEDS note - ive put this in seperate chunks cos i know yall like that! My teacher told me this wickid exercise to help with flares and millz. You know the stretch where ur sat on ur bum, back straight, and legs wide open and straight infront of you in a V shape and you stretch to the left leg, right leg, then down to the floor? right.. 1) Get in that position 2) Put your right hand flat on the floor and infront of ur groin and your left on the floor at your left side. With your upper body now slightly facing left lift your right leg off the floor keeping it locked straight. 3) Try to pull the right leg up and out to the right and get a real good stretch. You might not be able to hold it up there for long if your groin/leg muscles are weak and your leg may tremble like hell but KEEP IT THERE AND KEEP WORKING IT OUT. 4) Keeping ur right leg up there, take ur right hand from the front of u and put it to the right side. ..do all this in one motion.. 5) Basically you wana get in the same position but oppasite so you can work your left leg so now that your right hand is at your right side put your left where your right was (infront) and lift up your left leg. You can now do the same with your left leg. keep switching sides working alternate legs and keep your legs as wide and locked as you can. .

ABS
Abs Stretch- from standing, put your hands on your waist, slowly lean backward by pushing your hips forward and slightly arching your back.

THIGH/QUADS
Thigh/ quads- sit on your knees and heels. lean backward so you can touch the floor behind you. push your hips upward. lean as if you're trying to touch your head to the floor.

BACK OF YOUR LEG
Toe Touchers. lock your knees and try to touch your toes....

CALF
Gastrocnemius- stand about four feet away from a wall or other sturdy object. with most of your weihgt on one leg, keep that leg straight and lean into the wall. (CALF STRETCH)

BACK
Bridge- lay down on your back with your knees bent. put your hands above your shoulders, fingertips closest to your shoulders. straighten out arms and legs. if you manage to form a bridge, bring your hands as close to your feet as possible.

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Physical Conditioning
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first off, i can not spell. so try and bear with me.

you may know these, but perhaps read them because these are the correct form.

KEEPING THE CORRECT FORM IS KEY- for anything. lifting, working out, stretching. if you do them correctly it will be much more beneficial

Pushups work your pectorals more than anything else

pushups- with hands at shoulder width, place your palms on the ground, keeping your feet togerher and your back straight, push your body up until your arms are straight. touch chest to ground each repitition.

extendor muscles
pushups WIDE- with hands wider than shoulder width, place your palms on the ground keeping your back straight. push your body up until your arms are straight. touch chest to ground each repetition.

triceps
Tricep pushups (diamond) with hands touching, formin a triangle with your inder fingers and thumbs meeting, place palms on the ground. SPREADING legs and keeping your back straight, push your body up until your arms are streaight. tocuh your chest to your hands each repitition. (for the 'hardcore' put your nose in the diamond)

Originally posted by DrunkenMonkie one handed pushups-focus on ure shoulders and triceps...one hand while u have ure legs split...if ure strong enuff and have good balance ure legs r closed.

ONE HANDED PUSHUPS
place one hand on the floor
spread your legs
do a pushup

MOST MUSCLES IN YOUR ARMS
Divebombers. get into the pushup position. with your feet a little closer to your hands than normal. bend at the waist and stick your buttocks as high in the air as possible. keeping your butt elevated, place your chest to the ground between your hands. straighten your arms, and push your chest out/ forward as your butt comes down. repeat, these may seem dumb or pointless, its purpose will be apparent as you go on your 30th.

In other words, imagine you are almost digging a hole with a shover taped on your head. you want to swoop down and almost scrape your chest on the ground, then swoop up at the end.

**these are good for PLANCHES
new view for these***\/
get in pushup position. but move your hands a little closer to your feet. picture theres a bar 1 foot above your hands. you must do a pushup under this bar and fully extend your arms. the way to do this would be pushing forward and so when you finish your hands are around your abdomen.

Originally posted by Iron Mike You should also try out rolling elevated pushups. There hard as hell to do alot of them but they really work the shoulders. 1) Go into normal pushup position with your legs on a chair 2) As your going down roll to your left so that your left shoulder is almost touching the ground 3) Then push back up to your normal position and do the same on your right hand side. hope that was helpful

thanks iron mike.


Arm Haulers (shoulder and back and butt workout) lay on your stomach with your back arched slightly. move your arms as if you are swimming the breast stroak. looking up (forward) reach your hands out as far as possible to your topside (forward) then reaching as far as you can bring your arms perpendicular to your side. do 10 of these.

Originally posted by electron lie on the floor prone with your belly facing down now lift your back up in to an arch

thats electrons explanation (without moving your arms, just works your back and butt)

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abdominal
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DO NOT GRAB BEHIND YOUR NECK/HEAD--- my aunt crushed several vertebrae; doctor said it was because she did sit up with her hands behind her head.

sit ups should be done in the motion of bringing your sternum (the middle of your ribcage) to your belly button.

dont have anything hold your feet down, that works your legs not your abs.

regular situps- lay on your back with your arms crossed over your chest (NOT BEHIND YOUR NECK/HEAD THIS IS DANGEROUS) your knees should form right angles or greater for all abdominal excercizes. raise your upper body off the floor as if you were trying to touch your ribcage to your butt.

half situp- straighten your legs so they are slightly bent. lift your entire back off the ground before bringing your sternum down to your belly button.

crunches- situps with your legs raised and bent at 90º
i cant stress enough.
DO NOT PUT YOUR HANDS BEHIND YOU HEAD AND PULL ON YOUR NECK.

Crunches reverse- lay on the ground with your head resting. raise your legs as if you were doing a crunch, and bring your knees to your head, knees still at 90º.


ATOMIC SITUPS- my personal favorite.....---lay on your back. lift your feet 6 inches off the floor and pull your knees toward your chest while simultaneously lifting your upper body and doing a situp/curl. your legs shouldent touch the floor until you're finished with the set of situps.

Flutter kicks- place your hands under your buttocks. lift your legs 6 inches off the ground and being "walking". raise each leg about 3 feet off the gound. keep your legs off the ground and constantly moving.

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Pullups
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BACK WORKOUT, The muscles recruited are the latissimus dorsi (or “lats” for short), posterior deltoids (back part of the shoulders), biceps (front part of the upper arm) as well as small muscles of the forearms and hands.


hands shoulder width apart grab the bar and pull yourself up so your chin is over the bar. on your way down, your arm should totally extend. its not complete if you keep your elbow bent.

variations...
- palms facing away or towards your face
- hands shoulder width apart
- hands closer than shoulder width apart


TRICEP/EXTENDER
DIPS
have two parallel bars. , put your hands on the bars left on the left bar, don't try to cross your hands or anything.... do not lock your elbows. slowly lower your arms and make a 90º angle and the elbow joint. going lower than 90º will damage your shoulder joints. 30 of these is excellent



if you have any questions PM me

if you cannot do one of the exercises, like you don't have the strength to do a pull up, do a gravity pull up, stand on a chair and get into the 'up' part of the pull up, then slowly lower yourself down. this is a slower way to build the basic thing you need, once you can do 3, dont do gravity ones any more, do the real deal. this works for lifting weights, and other exercises also.



--FYI about weightlifting. repetition builds muscle tone, maxing out builds bigger/stronger muscles.
your muscles will not get as large as fast if you sit at a bench press with 50 pounds and lift it 1000 times. your muscles will be larger is you lift 1000 pounds 50 times. (this is exaggeration)

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if you feel a burn the day after that is good. that means you've worked your muscles well. this also means that you should not do the same strenuous work out the the next day.
building muscles is done by working then resting. not working and then working. that will cause your muscles to loose energy and make you weak, but not strong



**********************thank your stewart smith


heres another good guide.. i am combining them for the benefit of y'all thanks wacksta
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Originally posted by wackster6 ok i bin doin alot of training to get me stronger for breakdancing, i aint dat good at breaking. well in fact i have neva done it in my life. but i wanna learn. and i know some excersises dat mite help sum of ya if ya dont already no 'em: STRETCHES (note: you should hold each stretch for at least 10 seconds) Triceps - put right arm up, hold ur right elbow with your left hand, then with your rite hand touch ur left shoulder using ur left hand to push down. then do the same but with da otha arm chest and biceps - stand next to a corner, put ur arm out to grab that corner then turn ur body so that it stretches ur arm and chest. Rear Shoulder - with ur arms out in front of u, pull ur right elbow to the left with ur left hand. then vice versa. Front Shoulder - with ur arms behind u, pull ur right elbow to the left with ur left hand. then vice versa. Upper Back - face a wall, cross ur legs, put ur arm on the wall as high as u can go and pull ur body down (keeping ur arm in the same position) so that u feel ur upper back stretching, then do the same again but crossing ur legs the other way and using ur otha arm. Gluteals - lie on the floor, lift up ur ;eft leg to a 90 degree angle, then put ur right leg on ur left knee, then with ur hand pull ur left leg towards u, (u shuld feel ur right gluteal (top right thigh) stretching) then do it the otha way round. Hamstring - lie on ur back, have one leg up and one leg flat on the floor, with the leg thats up hold ur ankle with ur hands and pull towards u, then swap legs. Calf - stand, put ur left foot forward, bend it and lean forward pushing on ur left knee to balance(this will stretch ur right calf) then the same with the otha leg Upper Front Leg - grab ur right ankle and pull to ur butt, while trying to puch ur leg down. then with da otha leg. EXCERSISES (note: do not do a set number of excersises, do them untill u cant do anymore, and do more than one set of the same excersise) SHOULDERS Handstand Press-ups - do a handstand against a wall, let ur head touch the floor then push urself back up, then back to the floor and push up again etc... Dumb bell push ups - (If u have a dumb bell(the weights u use with one hand)) - with one hand hold the dumbell next to ur head, then push ur arm upwards untill it is straight, then back down and then up again. then do it with the otha arm. Dumb bell extensions - hold the dumb with ur arm and have ur arm straight against the side of ur body, then left ur arm untill the dumbell is at shoulder height, then let it back down again and up again etc. CHEST Press ups - face the floor making a bridge with ur body using ur hands, at shoulder width, and ur feet. let ur body down by bending ur arms, then go back up by straightening them. do this with ur hands quite wide, then very close together then with ur legs supported on a bed or sumin, so that they are just higher than ur body TRICEPS Dumb bell extensions - hold the dumb bell high with ur right arm striaght, then bend ur arm and make the dumb bell go to ur left shoulder, then go back up again, then down again. then do this with ur left arm. Tricep Push ups - u need 2 objects (for example: 2 chairs) that can hold ur waith and are quite high, hav the 2 objects far enought apart so taht u can put ur feet on one and ur hands on the otha. do this, face upwards, have ur arms straight, then bend ur arms so u lower ur body, then back up again. BICEPS Curls - stand up. hold the dumb -bell in one hand, then bring it up to ur shoulder, then back down again then up again etc, then do it with the otha arm Chin Ups - u need a bar a bit higher than u that can support ur weight. hold on to it with ur hands at shoulder width and ur palms facing towards u. then pull ur self up untill ur chin is above the bar. then let urself down and go back up again etc. Backhand Chin Ups - the same as above but with ur palms of ur hands facing away from u. BACK Leg Lifts - u need to lie face down on a bech with ur legs hanging of the end, lift ur legs up as high as posible, keeping them straight, then let them as far down as posible, then up again etc. Trapezius - hold 2 dumb bells (if u do not have 2 dumb bells use 2 8 litre bottles of water with comfortable handles), hold them by ur side one in each hand. then shrug ur shoulders upwards as high as they can go, then go back down again. then up again etc Lats - u need a high bar abit higher than u and able to support ut weight, face forward with the ar slightly behind u, grab the bar with ur hands quite wide and ur pals facing forward. lift urself up, then let urself down, then left up again etc ABDOMINALS Sit ups - have ur knees bent and ur back flat on ur floor, have ur hands next to ur ears but NOT touching or grabing ur neck or anything. then lift ur head towards ur knees. Crunches - sam as sit ups but dont go all the way up and do them faster. Side crunches - same as crunches but have ur knees turned to the right, then do some more but with ur kneew turned to the left. LEGS go running or cycling for about half hour...depending on what u can do and how hot it is. i hope this hepls some of ya wacksta

heres some muscle building tips thanks guys
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Originally posted by Xu Chang Forearms are a very dense muscle, so you should work them daily to increase strength. Farther into this, includes important forearm training programs. Reverse Curl - Extensor Muscles Grasp a barbell with an overhead grip while standing, so the barbell is resting infront of your thighs. Bend your elbows until your forearms are parallel to the floor. Pause for 2 seconds, and continue until the bar touches your chest. Return the bar to the thighs following the same steps as before. You must keep your upper arms straight, or the movement will target your biceps. Barbell Wrist Curl - Flexor Muscles Grasp a barbell at shoulderwith grip and palms facing upwards. While sitting on a chair, allow your forearms to rest along your thighs with your hands 2 or 3 inches from the knees. Keeping this position, lower the wrists as far as possible, then flex the wrists upwards back to the starting point. Reverse Wrist Curl - Extensor Muslces Grasp a barbell with a grip a little closer than shoulder with and palms facing downwards. While sitting on a chair, allow your forearms to rest along your thighs with your hands 2 or 3 inches from the knees. Keeping this position, lower the wrists as far as possible, then contract the flexor muscles upwards back to the starting point. The following programs and tips come from The Art of Expressing the Human Body by John Little. This book has exercises Bruce Lee found to be very effective, and should deffinently be read by those who are interested in bringing out their bodies' full potential. The Power Program - This program starts with however much weight you can handle for 5 sets of 15 repetitions. Try to add 5 pounds each week and keep the reps at 15. The Muscularity Program - This program uses more repetitions than added weights. Start with 6 sets of 20 repetitions and add 5 reps per week. In one month you will be up to 40 reps per set. The Size Program - If forearms size is important to you, spend more time on the flexor muscles of the forearms. Until you get the wanted size, pick two exercises for the i nner forearm and perform 4 sets of each exercises for a total of 8 sets. The Use of Thick-Handled Dumbells and Barbells - Thick handles require massive forearm strength to properly grasp and to handle a barbell or dumbell. Since thick handled bars are hard to find, wrap a thick piece of foam rubber or tape around the bar where it is to be gripped. "Do's and Dont's of Forearm Training" ~Do a complete extension and contraction ~Do all exercises at a reasonable speed, to keep muscles warm ~Don't cheat on any exercise ~Don't let the weight roll down your fingers ~Keep fingers closed, and maintain a good grip at all times

peace

wow thank you very much for this post
I've been looking for some workout techniques that don't require weights or extra equipment

[MuffinJuice]

hey any time man, welcome to the forums!

[thewestside03]

i like the stretching section helped me stretch some new muscles in my arm helped me to do hollowback

[BboyJinxz]

can u give a list of the muscles these will work out...like doing pushups works out this blah blah blah...u gave it for some of em but not others...

[MuffinJuice]

hmm i think i did it, tell me if theres anything i could improve it with.

[BboyJinxz]

say we have no pull up bar like me...besides pushups and all the stuff listed wut culd we do .... i wuld use my shower curtain holder but that is 2 weak... or r there pushups that will target that area.?

and i dont get exactly how to do this...

**these are good for PLANCHES
new view for these***\/
get in pushup position. but move your hands a little closer to your feet. picture theres a bar 1 foot above your hands. you must do a pushup under this bar and fully extend your arms. the way to do this would be pushing forward and so when you finish your hands are around your abdomin.

....like wut shuld it look like wen u get on the floor...or r they the same as dive bombers.

[MuffinJuice]

thats just another way to explain the dive bombers. some people were having problems understanding cuz im crap and explaining. maybe ill get vids on my webcam.


unfortunately there is no alternative way to recreate a lateral pull up/ pull down without a bar to pull up or a bar attached to weights to pull down. find a tree perhaps? if you have an unfinished basement there are metal supporting poles ( the ones shaped like |-| that, or any lateral sturdy thing. sorry theres nothing else u can do aside from find a horizontal bar

[BboyJinxz]

aight thx...! any otha workouts u got our shoulder stretches for airbabies.

[MuffinJuice]

actually the arm haulers are great back and shoulder work outs.. try swimming (breast stroke) with only your abs touching the ground (feet stay still. reach your arms out as far as possible. it will give you really defined muscles on your back too. once i started doin em, some people (female sorts) were like hold on bend down again and commenting on my muscular shoulders. w/e

[electron]

niiiiiiiiiiiiice

maybe i'll do a stretches one like that when i have the time ...

good job

[da DMD]

ohh i get it now...

im stupid

i rate i shud start gettin big

but i still need to figure out how to get more flexible in my back and shoulders...

electron... do u know any ways i can?

[bboy Mute]

got any strechs to help with hallowbacks?

[meyend trics]

the back brigde is helpfull for hollows i guess

[DrunkenMonkie]

i dont get the arm haulers bout the arm movement do u keep em forward and then start moving em...or u jus do a breast stroke motion?