poetrynotfascism.tumblr.com
I publish mostly on this website at this time.
Tuesday, 6 March 2012
Thursday, 5 January 2012
Nike Slims
New Year Slims
We grew up huddling around the sun
Pushing tobacco in our lips
I wore my skinny-heel nike sneakers
We grew up in the North
And I never left.
I kept my parkas and mucous
Covered mitts
My new flat-heel nike slims.
We grew up huddling around the sun
Pushing tobacco in our lips
I wore my skinny-heel nike sneakers
We grew up in the North
And I never left.
I kept my parkas and mucous
Covered mitts
My new flat-heel nike slims.
Sunday, 1 January 2012
Ring in the New Year with some Fancy New Kicks
"... You were planning on getting three years older anyway, right? So why not be super strong when you get there?" Paul Wade
I found this quote pretty cool. In this post I wanted to collect of the movements (exercises) that I find are the most useful. Learning them will be really healthy for your body. I'm focusing on primal movements here. These movements will have a direct benefit on your day-today life.
They may take years to develop and master, but even in training for them your body should respond really well.
I will update this post with any other movements I think are excellent. I am leaving out mobility and flexibility movements, while extremely important, are another topic. However, these movements will increase your mobility and flexibility if you do them right.
Bodyweight (Otherwise known as Calisthenics)
-Pistol Squat
-One-arm pull-up
-One-arm push-up
-Glute Ham Raise (also known as the Ham Sandwich)
-Handstand (including the handstand push-up)
-Leg Raise
-Dips
-Side plank
-2-minute Plank
Kettlebells
-Kettlebell Swing
-Clean and Jerk
-Snatch
-Turkish Get Up*
-One leg deadlift *
-Strict Military Press *
*Dumbbells can be substituted
Gymnastics (Some movements require Olympic Rings)
-Planche
-Iron Cross
-Muscle-Up
-L-Sit (you can also substitute a simple static hold)
Barbell
-Snatch
-Clean and Jerk
-Military Press
-Deadlift
-Squat*
-Bench Press (decline and incline bench press may be a bit better for you)*
*I would almost not include the squat or bench press, but they have some benefit and there is some truth to the buzz surrounding them. However, they are high technical and require lots of skill and practice.
Cable Machine
-Cable Squat
-1-leg Cable Squat
-Pallof Press
-Pistol Squat Assistance
-Single-arm Cable Pull
-Single-arm cable push
-Cable Chop
Yoga
-Wheel Pose (Otherwise known as the back bridge)
Fitness
-Skipping rope
-Boxing
-Carry (farmers walk, or similar movement)
I can do 13 of these fairly well. There are 31 total movements. So that is slightly more than one third.
If you want to incorporate these movements into your life, there are several ways you can do this. One good way is to pick one or two movements that you want to work on (most bodyweight movements can be done just about anywhere, so you might want to start with those). Try them out 3 or 4 times during the day. If you can just do 1 repetition, just do 1 repetition. If you can do 3, do three. If you can't do 1, just do a partial movement and work yourself up from there. When you feel you have developed them sufficiently, add them to your current workout. If you don't workout, try to do more or more reps, or try to do it faster and faster. A stopwatch or clock is useful
Some of these exercises may be next to impossible to do. If that is the case, you will need to train to do them with easier movements If you want to do a one-arm push-up, you will need to start with a normal push-up, and many other exercises, including the pallof press. Or you can just wait a few weeks or months and try it again, as long as you are doing another workout regime.
Also, some of the exercises you can probably just master them and forget them. For example, perhaps when you can do a full 1-arm push-up you will no longer need to do a Pallof Press or Dips. Or when you can do a pistol squat maybe you will want to stop doing cable-squats altogether.
Some of these exercises like the deadlift can always be made harder or heavier. So, in this sense, you will never truly master them.
It is not necessary that you learn all of these movements. Some of them I threw in because I have a personal preference towards them (ie. boxing).
This is not necessarily a complete exercise program, but you can probably use these exercises exclusively to make a full program. Many of these exercises are scalable and can be used by a beginner. Unfortunately, that is outside the scope of this article and has to be personalized to each individual. Perhaps in a future article I may outline a complete fitness program using just these exercises.
I found this quote pretty cool. In this post I wanted to collect of the movements (exercises) that I find are the most useful. Learning them will be really healthy for your body. I'm focusing on primal movements here. These movements will have a direct benefit on your day-today life.
They may take years to develop and master, but even in training for them your body should respond really well.
I will update this post with any other movements I think are excellent. I am leaving out mobility and flexibility movements, while extremely important, are another topic. However, these movements will increase your mobility and flexibility if you do them right.
Bodyweight (Otherwise known as Calisthenics)
-Pistol Squat
-One-arm pull-up
-One-arm push-up
-Glute Ham Raise (also known as the Ham Sandwich)
-Handstand (including the handstand push-up)
-Leg Raise
-Dips
-Side plank
-2-minute Plank
Kettlebells
-Kettlebell Swing
-Clean and Jerk
-Snatch
-Turkish Get Up*
-One leg deadlift *
-Strict Military Press *
*Dumbbells can be substituted
Gymnastics (Some movements require Olympic Rings)
-Planche
-Iron Cross
-Muscle-Up
-L-Sit (you can also substitute a simple static hold)
Barbell
-Snatch
-Clean and Jerk
-Military Press
-Deadlift
-Squat*
-Bench Press (decline and incline bench press may be a bit better for you)*
*I would almost not include the squat or bench press, but they have some benefit and there is some truth to the buzz surrounding them. However, they are high technical and require lots of skill and practice.
Cable Machine
-Cable Squat
-1-leg Cable Squat
-Pallof Press
-Pistol Squat Assistance
-Single-arm Cable Pull
-Single-arm cable push
-Cable Chop
Yoga
-Wheel Pose (Otherwise known as the back bridge)
Fitness
-Skipping rope
-Boxing
-Carry (farmers walk, or similar movement)
I can do 13 of these fairly well. There are 31 total movements. So that is slightly more than one third.
If you want to incorporate these movements into your life, there are several ways you can do this. One good way is to pick one or two movements that you want to work on (most bodyweight movements can be done just about anywhere, so you might want to start with those). Try them out 3 or 4 times during the day. If you can just do 1 repetition, just do 1 repetition. If you can do 3, do three. If you can't do 1, just do a partial movement and work yourself up from there. When you feel you have developed them sufficiently, add them to your current workout. If you don't workout, try to do more or more reps, or try to do it faster and faster. A stopwatch or clock is useful
Some of these exercises may be next to impossible to do. If that is the case, you will need to train to do them with easier movements If you want to do a one-arm push-up, you will need to start with a normal push-up, and many other exercises, including the pallof press. Or you can just wait a few weeks or months and try it again, as long as you are doing another workout regime.
Also, some of the exercises you can probably just master them and forget them. For example, perhaps when you can do a full 1-arm push-up you will no longer need to do a Pallof Press or Dips. Or when you can do a pistol squat maybe you will want to stop doing cable-squats altogether.
Some of these exercises like the deadlift can always be made harder or heavier. So, in this sense, you will never truly master them.
It is not necessary that you learn all of these movements. Some of them I threw in because I have a personal preference towards them (ie. boxing).
This is not necessarily a complete exercise program, but you can probably use these exercises exclusively to make a full program. Many of these exercises are scalable and can be used by a beginner. Unfortunately, that is outside the scope of this article and has to be personalized to each individual. Perhaps in a future article I may outline a complete fitness program using just these exercises.
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