[Closed] Upper body fitness

If you've not worked particular muscle groups for a while they will ache for a day or two.

Stretching: get the Bob Anderson book. I came across it on a trip to the States in 1984 and it's still as good today.

Exercises: do a search for "core exercises", you'll get pointed at things like "the plank". These are a regular item in magazines' fitness pages as well so not hard to come across them.

swimming

I find kettlebell work outs are pretty good, less focussed on the weight and more the technique and articulation of the joint/muscle.

Concept 2 rowing machine.

Squat benchpress deadlift military press pullups

Press ups
Chest raises inc ones with hands behind head and arms outstreched side ways
Buy some cheap dumbells (one set of a light-medium weight)

Get in the habit of doing two sets per day. I'm 53 and when I get organized/motivated this makes a big difference, I've found muscle/strength loss really notable after any lay off/injury 🙁

Kettle bells probably give the best combo of strength and core strengthening - core is also where most people lose form, particularly the deep muscles that stabilise the pelvis leading to lower back pain. Also, don't forget stretches and flexibility.

Lots of climbing in my youth, more recently kayak racing and riding a rigid bike has kept my upper-body strong. At 51 I can still knock-out 20 overhand grip pull-ups down the gym and mock the 20 year olds with their pumped-up biceps that can't do half that 😉

If nothing else, do press ups to failure 3 times a week.

Lifting up a combination of seven and two year old boys regularly seems to help a bit. Otherwise maybe Pilates, strong core is always good.

I've pretty much always done some gym work, mostly once per week focusing on good form in compound movements, Bench/shoulder press, squats, curls dips etc. But, I have found that good, quality core exercises give me more benefit for riding.

I bought a £7 door frame-mounted chin-up bar to put up at home, and use it every day. My upper arms obviously benefit, but I'm pretty sure it is having a positive effect on my core muscles as well.

I was recommended a load of core stuff involving a big inflatable ball, the type you see Gym bunnies sitting on and sort of bouncing up and down on looking stern faced, but you can plank with it holding up your feet and so sit ups on it and it's really good. You need to make lots of small constant adjustments to hold your balance worked wonders for me.

You can do most of what you need without much/any special kit. Local playgrounds, benches and hand rails can be useful.

There are various types of:

Chinups,
pullups,
pressups,
dips (using a bench or between 2 chair backs)
bodyweight squats (2 leg or 1 leg)
abdominal exercises
etc, etc..

As others have said, strengthening the core/trunk is the most beneficial thing though
-everything hangs off it.

The above exercises will also work the core muscles if done properly.

For extra weight, sandbags are fantastic. 50Kg of sand costs about 6 quid from B&Q, and much more beneficial/awkward to pick up and move around than a 50Kg barbell.

The internet is full of ideas.

The main thing is to do the exercises regularly and stick at it.
I like to mix it up a bit.

Pilates is ok, but most classes are not hard, according to my wife
-I suspect that most people don't want their exercise classes to be too difficult.

kettle bell swings - don't need to be flash. Full up a backpack with water bottles/cans/bricks and swing away.

Squat
Dead
Shoulder press

Squat
Bench
Bent over row

Alternate.

Lots of masturbation. I can only turn left though

The aching will be doms (delayed onset muscle soreness). Quite normal if you haven't exercised for a while and charge back into it. T'internet is full of good workouts. My favourite exercise at the moment is as follows: get in the press up position with flat back and arms fully extended. Start running on the spot, bringing each knee in turn up towards your chest. Fluid movement, no bouncing, with the toes touching the ground between your arms. Keep it up for one minute, rest and repeat. Works your legs, arms, shoulders and back as well as your core muscles. And it's cardiovascular as well. Three sets of that then press ups to failure

You need to make lots of small constant adjustments to hold your balance worked wonders for me.

For Kettlebells, [url= http://danjohn.net/wp-content/uploads/cpkc.pdf ]This[/url] Dan John workout is ace

Warmup and workouts all in one guide - with some pics

5x5 strong lifts and core.

I actually prefer lifting things other than barbells and dumbells if I am not using just body weight. Uneven, shifting loads can provide the body with more of a challenge for a given motion.

Work at this and become a hike-a-bike in the mountains monster 😉

Kettlebell are good, but you need a selection of weights. Not cheap.

Of course, if you want to get good at lifting heavy barbells then you need to train with them. 5x5 etc. You will need bars, plates and racks though.

There is something to be said for practicing [url= http://Movnat.com ]natural movement[/url], although it doesn't need a course to learn how to crawl, balance, climb, throw, carry etc.

Get a singlespeed and just keep on riding.

Get a singlespeed and just keep on riding.

This was my first thought as it makes you strong like ox (unless you walk the climbs ). But after a hernia??!

The reality is that you'll develop the muscles to do any specific exercise by doing that exercise.

But core work is good 🙂

Keep it simple and train to "be useful"

Rob Hilton - Member
'Get a singlespeed and just keep on riding.'
This was my first thought as it makes you strong like ox (unless you walk the climbs...

Damn! I've been sprung! 🙂