File :-(, x, )
Anonymous
I'm a 6'4" 170 lb. skinnyfat guy trying to get healthier. Quit smoking a few months ago--had been up to 4-5 packs of Marlboro reds per DAY for a couple years--and I eat pretty healthy now. Mostly lean meats, oats, whole wheats, veggies, fruits, only water, no junk food, etc etc.

1. What is the fastest way to increase flexibility in the glutes/hamstring area. I am actually very flexible everywhere else on my body but my hips have zero front-back range of motion. I can't even stick my legs out at close to 90 degrees if I'm sitting on the ground, thus I can't do pistol squats or a lot of other things.

2. I'm not strong enough to do a single pull up, and am too ashamed to fight the negative in public. How to build up to them?

3. My entire core is extremely atrophied. Terrible posture, back pains, etc. Started doing crunches and planks, will those work or do I need something else?

No reliable access to any equipment except a jump rope and enough floorspace for calisthenics. I'm working on getting the very basics but money and time are tight right now so I'm trying to at least build habits.

in before Squatz
>> Anonymous
1. squat down and stay in that position
2. who cares if other people look at you funny
3. can't hurt
>> Anonymous
If you can't do a single pull-up, try doing chin-ups (grip with your palms facing you). Also, get someone to hold you by your side and help you on the way up. However, make sure you do most of the work yourself.
>> Anonymous
Don't they work different muscles though? Actually come to think of it I'm not sure I can do a chin up either but that's besides the point. Would curlz and triceps extensions help me get strong enough for them, or are those really just for show?

By crunches/planks I mean that since I can do more than 15 at a time, am I still getting stronger or am I just building endurance. I'll do them anyway but I'm not some chick going for spot reduction, I actually want them to get stronger and become functional.
Also how do you target your lower back?


I use google also but I don't know anything myself so sometimes I can't tell what's reliable or who wants to sell me shit, and a lot of stuff requires equipment I don't have.
>> Anonymous
>>398175
Chin ups work the biceps, pull ups the triceps. Both work your lats as well. When you say you can't even do one, are you doing them from full extension? With pull ups, the closer your hands are together, the more work will be done by your triceps. Further apart, and your lats begin to take the strain. Work up to them with curls, tricep extensions (then on to tri dips) and a pull down bar for the lats. Or lie down with the bar on a bench, keep your arms straight, and lower the bar over the top of your head from the bench position. Also does lats.

Regarding your core: you're going to have to squat, whether you want to or not. Squats work the abs and lower back. Do your sit ups on a medicine ball - balance on your lower back and curl your body upwards.

Target lower back specifically - deadlifts.
>> Anonymous
Install a pullup bar at home (one of those you can nudge between ur doorframe), noone is gonna see you fail
>> Anonymous
>>398175
>Don't they work different muscles though?
no they don't both work the same muscles except that the pullup puts the biceps in a weaker position
that's why chinups are a little easier

>Would curlz and triceps extensions help me get strong enough for them, or are those really just for show?
rows and pulldowns would help
>> Anonymous
>>398182

What the fuck? Triceps ONLY job during pullups is stabilizing, nothing else.
>> Anonymous
>>398193
Oops, my bad. Didn't mean to give the impression triceps were doing the majority of the work in pull ups.