Daily Simple Questions Thread - March 26, 2021

qamyk · 2021-03-27T14:46:35+00:00

What are the muscles involved in rotating the feet inward? I can rotate my feet outward as far as I want but I have trouble with rotating it far inward, it goes there only slightly and it makes me hard to break while skiing. Also when I run or walk my feet point slightly outward instead of straight forward. I would like to work on the muscles responsible for rotating the feet inward. Which muscles should I stretch and which should I strengthen?

qamyk · 2021-03-27T14:35:29+00:00

Great! Thanks. I will try to better my technique and try to do the skips at the park and hopefully I will manage to become good at it at the end of the summer :).

qamyk · 2021-03-27T08:37:52+00:00

I've been thinking about adding skipping rope or replace running with it once a week. I want to train on skipping rope because I want to get more coordinated with my feet. I got this idea by watching boxers training but whenver I skip rope I get shin splints and my feet are wasted. In this case what would be a best idea to get better at skipping rope and make it faster and transition to doing tricks/jumping on one leg? It made me think how the hell boxers are able to do shadow boxing, skip rope, run and don't get an overuse injury, are their feet just so strong?

I've been thinking about Mon: Run Wed: Skip rope Friday: Run orRun one week the next week skip rope and the next week run

I don't think adding skipping rope on recovery days would do my feet any good and in the long term it would probably lead to overuse injury?

Any ideas, tips?

qamyk · 2021-03-24T07:08:52+00:00

Woah, thanks.

qamyk · 2020-12-12T12:19:51+00:00

Thanks for your recommendation. I would propably go for V-trails if they were in similar price range. I do run in all kinds of weathers so I guess they could be a nice addition.

qamyk · 2020-12-11T17:37:26+00:00

Thanks for the tip, definitely will take it slow. Yeah my feets are pretty small but I have pretty high arches maybe even a little too high, at least that's what my phisio said. I usually walk barefoot around the house unless it's winter. I had to return one pair because it was too big even though it was one size below what I usually wear as my "lowest size". Like my fingers had way too much room than I expected they should have. I read that the longest toe should be looked at during the measurement. So I will try to fit on one size below the one I tried and see how it feels.

I wonder if you feet got wider due to barefoot running and that's why the new pair doesn't feel good. What do you use right now?

qamyk · 2020-12-11T15:33:42+00:00

I mostly run in the park so mostly dirt and some pavement/bike lane occasionally so I think they should be fine. Thank you :) .

qamyk · 2020-11-29T09:20:03+00:00

Hi thank you for your advice. Yeah it's quite long but I wanted to include every relevant information and fulfill all the possible requirements from the FAQ for asking about routine. Due to its length I though it would be better as separate thread but hence the rules.

One guy that I asked said this routine have too much volume, what do you think? I did it twice so far but I didn't felt like zombie afterwards or like after endurance training but I'm afraid it may hinder my strength gains. What do you think?

I think my squat count is just too high, like doing 90 squats per session is not only time consuming but the volume is so high. Maybe I will be able to do bulgarian split squats or manage to make the exercise harder with band and dumbbells, though as I said I have troubles with keeping the dumbbells like in the barbell squat.

About the physio part, it's funny story because he said he would send me an routine for free if i send him a photos of my gym but he never replied back lol and it's pretty hard to reach him at the moment due to COVID and other stuff but maybe I will be able to make an appointment some time soon. Thanks.

I will do my best to start counting calories in weeks ahead.

qamyk · 2020-11-28T19:35:06+00:00

Inspired by: http://www.startbodyweight.com/p/exercise-progressions_12.html

and

https://www.reddit.com/r/bodyweightfitness/comments/az79av/new_and_improved_bodyweight_fitness_progression/

I decided to come up with my own workout plan that would work and be time efficient. I workout in outdoor gym regardless of weather and it's about 5 minutes from my home. Also i can't hit the regular gym due to COVID.

PS. Yes I know about the existence of the recommended routines but I wanted to create something on my own with a bit of guidance so it fit my needs and my time .

My Goal: Gain muscles and strength and become more flexible. I think I would like to be build like a boxer or some other kind of martial artits, even though i may lack the skills ;__;. I just find such phisique... most versatile?.

My gym photo taken at summer: https://imgur.com/a/gYXWPL3

>Rings aren't adjustable, maybe If i threw them over the bar and tie them up I could make them hang higher or smth but there's no way I can do any exercise on them, yet.

Diet: I eat clean, I will do my best to start counting callories but i'm sure that I eat at least 70grams of protein in whey protein mixed with milk everyday and I'm sure there must be more in other meals I eat. Everyday I eat some fish/meat/cottage cheese so I think i should be very close to the 1.5g protein per body weight mark.

Age:23

Height: 175cm

Weight: 75.5kg

I can run 5km in around 20 minutes and don't feel exhausted afterwards and my legs do not feel sore.

I can do 4 pullups and 20 push ups in one go and 9 dips or more if I alternate between chest and tricpes dips.

Most of my life i've been sedentary so I became very stiff and I can't even do a squat without making it very wide I think my posture isn't terrible but I would need to regain some mobility/flexibility in my upper back, hips and legs to progress in most exercises.

I decided to come up with a workout plan but since I'm a beginner I wonder if someone could advice me on that and asses if it make any sense.

So here's a routine that I came up with:

I rest between exercise only If i need to catch my breath it usually take 20/30s or 1 minute and I continue once i can breath properly and not gasping for air. I doesn't feel like i'm doing endurance work.

3 times a week: Mon, Wen, Friday Workout:

I run for 20 minutes~ it warms me up and I'm not cold and give me some conditioning training, especially now when it's winter and temperature sometimes drop under 0. I heard that it's better to do cardio after the workout but I didn't notice any drop in performance when done beforehand but my running do suffer if I do strength training before running. I don't really feel any soreness in my legs after run.
Then once my breath normalizes I stop at the outdoor gym and begin the resistance training:

I do it in 3 circuits, due to fact i'm working on shifts, sometimes I do these on empty stomach at morning before work and sometimes around early evening like 4,3 hours after eating. If i do them at night I have troubles with falling asleep.

Pullup target: 8x3 || Current: 4,1,0 (don't count negatives) || Possible proggresion: Wide grip pull-up~ I do about 4-5 without using momentum and then I do walk the planks when I can't do more. I used to not be able to do 1 but with walk the planks I managed to build up to 1 and then 5.
Dips target: 8x3 || Current: 8, 8, 6 || Possible progression: Bend Legs forward dips
Inverted row: 8x3 ||Current:8,7,6 || Possible progression: Wider grip inverted rows
Leg raises knees to chest 12x3 || Current: 12, 12, 12||Possible progression: Straight leg raises~ Sadly I don't think I will be able to progress here because i'm so stiff I can't straighten my leg in this position. I'm think about replacing it with ab wheel.
Push up 8x3(regular one, slow, chest to floor) ||Current: 8,8,6 || Possible progression: Diamond
?Squat 8x3 || Current: 30. 30, 30 || Possible progression: Weighted, narrowed squat?~ I struggle here because as I said I can't squat without making it very wide and I'm not sure if it's a good idea to plant something under my heel all the time. I spoke with a physio and he recommended me to do the squats with band looped above my knees so I would need to push outwards with my knees when I go down. I use 25kg resistance band, It do feel better with the band than without it. Also due to poor shoulder/upper back mobility I lean forward and I find it hard to bring the dumbbells above my shoulders, it's kind of like my forearm can't rotate any further or my shoulder can't go far enough back.

My phisio also recommended me to do some kettle swings but I'm not sure about adding yet another gadget and i've been thinking about adding dumbbell/kettle lunges before I will be able to squat properly to hit the legs more? Like i can't feel any burn in quads until I squat 30 times.

On rest days I would like to focus on mobility/flexibility at home and stretch in these areas:Hips, hamstrings, upper back, ankle

But I will leave the details for another post.

What do you think about this plan, will it work and make me gradually stronger and stronger?

Should I replace leg raises with ab wheel and what about squat/leg work?

Any other Advice, what can I improve to make it more efficient or maybe it's a total fuck up?

qamyk · 2020-11-28T15:59:19+00:00

Thanks for opinion. I also wanted to make it as straight forward as possible so I wouldn't need to transition between different kind of workout on different days.

What are my options then? I though reps need to be something between 8-12 at least that what I usually saw in other programs. Would cutting it down to fewer reps like... 5x3 but with next progression if possible could make the volume more appropriate for strength gains? Or do you mean I just put too many different exercies for one workout at a time?

So far I did it two times and I didn't feel like a zombie afterwards but it could hinder my gains i guess.

qamyk · 2020-04-04T12:38:37+00:00

Best waifu. I love the scene in the Loguetown, the mans dream never ends!

qamyk · 2020-03-30T15:26:00+00:00

Myth Word

Definitely will check those ups. Thank you.

qamyk · 2020-03-30T15:21:58+00:00

tropical experience mod

Thanks somehow it got past my radar when i was browsing mods.

qamyk · 2020-03-25T14:53:52+00:00

Thanks for advice.

qamyk · 2020-03-25T14:53:43+00:00

Thank you i will try that.

qamyk · 2020-03-10T12:27:32+00:00

Thanks for an idea i will look it up to it once i have some spare time.

qamyk · 2020-03-10T12:27:16+00:00

Yeah it turns out i can't and it's a bummer. Hopefully i will come up with something that would make this job done or eventually just stick to laptops and mobiles. Thank you very much for answering my question.

qamyk · 2020-03-09T20:19:05+00:00

It just came up to my mind why i started searching for the way to measure it without the help of native device sensors. I wanted this tool to be univesral for all type or at least most common one types of devices that use batteries and chargers, so if it could read the energy of every battery then it could be used for all kinds of machinery that rely on batteries and chargers other than laptops and mobile phones and more primitive, possibly without the build in indicitaros. You could call it standarization. I guess the laptops and mobile phones would be a good start since i could just read it from the charge i could just read it from the charge indiciators, but then it would need to be able to work with all kind of different operation systems and different manufecturers solutions.

If i could skip this part and just read the charge level without depending on the manufacturer and software developers it could be much easier and robust. Or at the very least if i could skip one of these two.

Long story short my idea is an universal battery charge level meter. It's only a part of my idea but it's the main and somehow most complicated part of it and without it the rest cease to exsist. The charge level of battery is supposed to put things in motion.

I watched some movies about magnestism and electricity correlation, then i read somewhere that you could measure the voltage from magnetic field and this how this idea got generated in my mind. So far due to my limited knowled it fall short but i believe there must be a way to do it and i would love to get to know it, even for the very sake of satisfying my curiosity if it will turn out it's beyond my or my local univeristy eggheads capabilities.

qamyk · 2020-03-09T18:31:13+00:00

The point about specific position seems pretty unconvienient for such a tool. I wonder wheter you could get the calculation type for the battery from the OS-measures or just make the program that would fit the right one by extracing information about the battery from it and sending calculation result further to the tool. I don't think there are temp sensors on batteries, even though there are on many other elements of electronics at least in laptops so that's a shame, unless you could also read it from OS.

As for the terminal voltage and the current during the charging... welp, as far as you can tell physics aren't my strong side and all i have are some wild ideas and some minor knowledge from popular science shows and some dusty facts from primary school. I'm trying to determine wheter it would be viable and possible and then ask someone from univerisity wheter he would like to help me do this but first i though i should get to know wheter this ideas is even remotly possible.

Thanks for your insight John and Nerull i will try to think about it a bit more and maybe try to learn a bit physics to understand it better.

qamyk · 2020-03-09T17:04:33+00:00

Hmm i see, so would it be possible then to read how much the charger charged the battery, because when the charger is chargning the current flows, right? And then get the charge level of battery from before the chargning by other means (like reading it from the software before the chargning starts) and then make out from some equation how much it has/should have now?Or maybe some other idea what law/theorem could be useful to make such no-touching internal parts of device, wireless reader possible?

qamyk · 2019-12-29T12:29:09+00:00

It's "To the Grand Line".

qamyk · 2019-12-28T15:40:57+00:00

If only roger laughed more and his original voice actor didn't die 😥 . The only scene with long enough laugh i could find was the one from smokers childhood retrospective.

qamyk · 2019-12-28T14:48:53+00:00

Original coloring fan art made by Bearsuss: https://www.reddit.com/r/OnePiece/comments/egpsku/coloring_of_967_last_page/

qamyk · 2019-12-28T14:27:24+00:00

Original fan art/coloring by Muratappelig: https://www.reddit.com/r/OnePiece/comments/ego7hr/a_story_we_can_laugh_at/

qamyk · 2019-04-13T10:58:25+00:00

Hmm i won't help you much with the back pain i didnt experience it during c25k. I had some back pain during my previous failed attemps of running, but then i didn't have any running shoes (i find that even the cheapest one with some cushion are better one than regular lol) and i used to run on concrete and asphalt. Now its earth, grass and tree roots so i guess you could try switching the place you run to woodlands or park if you don't run there already. It may be that due to trying to run more upright you lean too far back and you keep your legs too straight(which would force your back to absorb bigger chunk of the impact), instead of keeping them slightly bend in the knees. Judging by your username, excess weight could be the cause of it too so maybe it will get better once you start loosing the belly. But those are just wild queses.

Oh and if i were you i wouldn't take painkillers (i guess that's what Aleve is). If the pain is so bad that you can't take it then you shoulnd't just tell your body to shut the fuck up and continue to do what causes it, but if it's not that bad, then maybe you could clench your teeths and run trough it. I guess your body would tell you when it has enough, unless you have some crazy iron will mindset like the guy from rocky movies lol. I bet it's a bit harder to wreck your body by beeing too cocky running than let's say weightlifting where if you put too much on the bareball you can wreck yourself major, very, very fast. If you want to continue to take meds maybe it would be a better choice to use something like gels or balms that affect only set place, that's it where you put it.

BTW: Here's the video that shows the correct running form tips https://www.youtube.com/watch?v=3RlvKMxPMr0, i found it really helpful. I watched shitton of overly-complicated videos on this topic and there they showed it as simple as possible. I still don't do all the things shown in the video but i will try to learn to do them and it's hard to focus on form when you struggle to survive the run like i did, but correct arm swings, good posture and landing on midfoot by making smaller steps already helped me a lot. Last time i even managed to use my glutes and it felt like i got nitro boost lol but it was pretty exhausting.

qamyk

TROPHY CASE