2 Questions - JP Fitness Forums

GinaKina · 03-03-2008, 12:04 PM

So I have just finished workouts 1 and 2 in stage 1, and I have two short questions:

1. Swiss Ball Crunches: I don't feel like these are doing anything. Is that normal, did anyone else feel like that, will it get harder as I add more? They feel like such a waste of time to me. The jacknifes I really like, although they are particularly difficult either. After I did them the first time, I went back and checked the form, but I am pretty sure I am doing them right. I've been lifting and working out for awhile before this, are my abs just already strong enough for these or something?

2. Push Up Variations: I can do the 15 push ups now,and I am getting ready to decrease the reps to 12. I know that there is the T-variation, but is there anything between a regular push up and that? Or should I go right into the T-variation? And if so....any ideas for what to do after that?

Thanks in advance

missjane · 03-03-2008, 12:05 PM

I see people say this all the time about swiss ball crunches and I wonder if you are doing them correctly. I really think that swiss ball crunches are and can be very difficult and challenging if done correctly. You can up the difficulty by using a long lever arm and/or holding a weight and by elevating your feet on a bosu or bench.

beach_plums · 03-03-2008, 12:30 PM

The long arm version of the swiss ball crunch is a lot harder, especially if you are adding weight.

As for the pushups, try the T version. I found that initially the T was too hard each time, so I would do 5 regular, then a T, 5 regular, then a T, and slowly build up to doing the T's each time. I'm doing just the T-variation now, and haven't needed to try anything harder yet. If that's still easy for you though, you might try pushups with your hands on an unbalanced surface. Or, if you're just insane, you can put your feet on a bench and hands on a swiss ball (I've only seen this once, and it was beautiful to watch! But also looked incredibly hard).

UConnJulie · 03-03-2008, 01:21 PM

For the crunch ... do a long arm with a weight. It needs to be challenging, so if you've been doing these, they won't be. You'll need to make them harder! This video is a good tutorial with some good tips for correct form ...

For the pushups, try a decline push up where your feet are on a bench or something like a swiss ball (lower is easier than higher). Or try them with your hands in blast straps. Here is a video with the Blast Straps, it is the first exercise he does.

Lisa~ · 03-03-2008, 02:13 PM

Good stuff Julie!

feralBoy · 03-03-2008, 02:31 PM

Here is a link to some push up types.

Best Bodyweight Exercises - Body Weight Push Ups & Variations

I'm a big fan of push up rows. I'm doing t pushups now, for the boys version of NROL. Those are pretty cool too, especially with weight.

GinaKina · 03-05-2008, 06:23 AM

Sorry it took me a few days to get back on here!

Thanks for the help, I really appreciate it. I think I'll start with the T-pushups today

kfisherx · 03-05-2008, 01:40 PM

I love that Ridgeline model... Yummmmmy...

Okay and the information is actually very valuable too. Great Youtube link. Thanks

missjane · 03-06-2008, 08:54 AM

Another tip I picked up during my core classes regarding the long lever arm during crunches is to 'glue' your arms to your ear. Do not allow your arms to propel you up during the crunch and make sure those arms stay right there the whole time. Also, to now allow the ball to roll back and forth as you crunch.

I see lots of balls rolling back and forth and lots of long arms moving back and forth at my gym. When I really concentrated on both of these things, and really worked the crunches slow and contracted on each crunch, it made them a lot more difficult.

cammiecam · 03-06-2008, 10:12 AM

Love this forum. Thanks for the vid Juile! I thought the crunches were pretty easy too, so either my abs are stronger than I thought they were or I'm doing the exercise wrong. When I do Workout B again, which will probably be Sunday, I'll check my form, I think I'm not doing them correctly.

stamper · 03-06-2008, 10:44 AM

Not to steal your thread, but I posted a question in the sticky: questions for the author and noboby has posted. I am starting stage 2 on Monday and I need a variation or a substitute for the front squat/push press. My bar is attached to jet cables so the push press part of the move is kind of awkward and hard to do. Is there something else I can perform that is compariable? Thanks!

missjane · 03-06-2008, 10:55 AM

If you don't have a BB to use, could you do it with DB's instead?

Lisa~: Dumbbell vs. Barbell Push Press

You are probably going to want to get a BB, however, for your deads, squats, RDL's, bent-over rows....etc.....all coming in NROL4W.

stamper · 03-06-2008, 11:00 AM

I do have dumbells or the adjustable dumbell block system. I just didn't know if that would be the most effective comparable alternative. Thanks for answering back. I'll give them a try.

Aoife · 03-06-2008, 11:01 AM

You'd prolly get a better response from people starting your own topic, stamper. Buried in other threads not related to your question or a faq means the people who could prolly help you best don't see the question.

GinaKina · 03-07-2008, 02:19 PM

Quote:

Originally Posted by missjane

Another tip I picked up during my core classes regarding the long lever arm during crunches is to 'glue' your arms to your ear. Do not allow your arms to propel you up during the crunch and make sure those arms stay right there the whole time. Also, to now allow the ball to roll back and forth as you crunch.

Thanks for the advice! I did the crunches today, with the long arms, and I could feel it, so I at least feel more confident now that I am doing them correctly. I took note of my arms too, the advice to "glue" them to the ears is great! I was trying to keep them next to my head, but that would make it easier.

Cynic · 03-07-2008, 06:12 PM

1. Hold a plate to your chest or behind your head.
2. If regular are too easy, try plyometric push-ups.