OMG I have like.. No upper body strength

[Cubist]

Buy a Swiss ball and use it instead of your computer chair or armchair. Crunches and leg raises are better for you than sit-ups alone, as you can work different sets of abs.

 

[GrumpyGregry]

I started doing the plank about 2 weeks ago and could only manage 3 sets of 30 seconds. I am now up to 3 sets of 1min 30secs, so you appear to improve at it quite quickly. Not sure what kind of time you are supposed to do, I guess as long as possible?

engage more muscles, clench your buttocks, try and 'suck' your belly button back into your spine, etc., then you can stick at 60 second planks x n and increase the degree of difficulty.

and don't forget to add some side planks too.

 

[GrumpyGregry]

my current "OMG where did my core/upper body strength go?" workout....

medicine ball russian twists 3 sets
abs crunches 3 sets
bicycle crunches 3 sets
front plank x 2
side plank x 2 each side

lat pull down 20 reps x 3
shoulder press 20 reps x 3
seated upright row 20 reps x 3
seated chest press 20 reps x 3

hate it. HATE IT. Especially the shoulder press where the average small child has more strength than me.

but needs must.

 

[Cubist]

engage more muscles, clench your buttocks, try and 'suck' your belly button back into your spine, etc., Chest out, engage scaps and look forward through your eyebrows with your head in a neutral position. Now, crouch, touch, pause...........

.

 

[MrC]

Well, I decided that I need to do some regular sets of press ups and situps to strengthen my core and upper body with an aim to better posture overall

Situps weren't too bad. Got to 35 over 2 sets. The problem came with pressups! 3! Haha

So.. Might need to work on that slightly!

One of the best books on body weight exercises in Convict Conditioning - naff name though...

Goes through 6 different types of exercises that work different areas of your body. Each exercise has a set of 10 progressions that you do, starting from easy and working upto very difficult. Pressups start doing it standing up against a wall for the first of the 10, and the last one is doing one armed pushups.

I'm about a third of the way through. Now not using any weights (had been using kettlebells and barbells for 3 years before) but just as strong.

 

[MattHB]

Can any of you remember when you first got on a road bike? Did you get aches in your shoulder muscles while they adjusted? Would love for someone to tell me my body will adapt to this!

 

[ColinJ]

Can any of you remember when you first got on a road bike?

Yes!

Did you get aches in your shoulder muscles while they adjusted?

No!

Would love for someone to tell me my body will adapt to this!

See my previous posts elsewhere on bike setup and gear selection on climbs!

 

[col]

Can any of you remember when you first got on a road bike? Did you get aches in your shoulder muscles while they adjusted? Would love for someone to tell me my body will adapt to this!

You will adapt, you will overcome er sorry wrong forum. You will get used to it, try to relax when your on your bike, the shoulder aches could be just an adjustment needed on your sitting position too?

 

[MattHB]

I got properly fitted in the shop and I made the mistake of fiddling to start with. I've since set things back to how they were in an effort to get used to it.

The muscles in my shoulders and neck actually feel like they have had a work out, so I suppose I'm having a few teething problems because I have very little muscle strength there!

Oh such a learning curve

I've also monitored gear usage and I recon I'm ok, I'm relaxed when standing and don't have a death grip and I favour spinning than grinding too.

 

[col]

I got properly fitted in the shop and I made the ,intake of fiddling to start with. I've since set things back to how they were in an effort to get used to it.

The muscles in my shoulders and neck actually feel like they have had a work out, so I suppose I'm having a few teething problems because I have very little muscle strength there!

Oh such a learning curve

its just your muscles getting used to the leaning forward position, the aches will go then

 

[MattHB]

its just your muscles getting used to the leaning forward position, the aches will go then

I hope so! It's the only thing limiting my distance at the moment.

 

[Beaker39]

Raise your feet (bench or chair). adds to the challenge.

Tried these with my feet on a chair this morning and once I had got my body position right it was a killer! Only just managed 3 sets of 30 seconds and on the last set I think I gave in at about 50 seconds!!

 

[fossyant]

Hands up - another one who needs to do upper body strengthening - certainly need to build up my shoulder muscles now to cope with the buggered left one. Must actually do some weights.

 

[col]

Hands up - another one who needs to do upper body strengthening - certainly need to build up my shoulder muscles now to cope with the buggered left one. Must actually do some weights.

If weights are not available at home, use carrier bags with something in and raise straightened arms out to your side and in front too. You dont need much in them either.

 

[TonyEnjoyD]

Cool thanks for that, I'd never heard of planks!

Have a look about on your commute - the planks are the ones driving a foot off your rear wheel ;0)