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Do we always need additional/external weights, or are there any body weight exercises that can target your bones? Perhaps leg bones are easier since the body we

Do we always need additional/external weights, or are there any body weight exercises that can target your bones? Perhaps leg bones are easier since the body weight goes through them. How about upper body (like shoulder area) and the spine?

narak 9y ago
Running has recently been shown, in contrast to previously held views, to strengthen spinal disks. [1] Pull-ups/chin-ups/dips are probably the best upper body weight exercise, followed by classic floor exercises pushups and leg raises for the core. Many of these stress bones in addition to the muscles. [1] http://www.deakin.edu.au/about-deakin/media-releases/articles/world-first-study-shows-running-can-strengthen-the-discs-in-the-spine http://www.deakin.edu.au/about-deakin/media-releases/article...
js2 9y ago
You can do a lot with just bodyweight, but even the r/bodyweight folks recommend using a barbell for squats and deadlifts.
- tejohnso 9y ago
  You can get pretty far with kettlebells too. And they're easier to deal with for a home gym.
  - js2 9y ago
    Do you have a site you recommend with good routines? r/kettlebell maybe? I'm familiar with kettlebells from Crossfit, but I know CF catches a lot of flak for how they use them.
    - tejohnso 9y ago
      Haven't been to r/kettlebell but I like what they have over at onnit[1] for beginners. I'm in the camp that would recommend against crossfit. [1] https://www.onnit.com/academy/full-body-kettlebell-workout-for-beginners/ https://www.onnit.com/academy/full-body-kettlebell-workout-f...
swiley 9y ago
Get weights and get a trainer. The difference is absolutely incredible, I thought it was supposed to take weeks to see changes and then I tried that and it was nearly instantaneous.
bane 9y ago
Isometrics are pretty good. You have to do them at various angles to build strength up across a range of motion, but they're very effective. https://en.wikipedia.org/wiki/Isometric_exercise https://en.wikipedia.org/wiki/Isometric_exercise
fuwafuwa 9y ago
Stretching indirectly helps with bone health by improving joint activation and range of motion. If you're getting an increased ROM that's generally better for the bone than if it's stiff and limited.

narak 9y ago

Running has recently been shown, in contrast to previously held views, to strengthen spinal disks. [1] Pull-ups/chin-ups/dips are probably the best upper body weight exercise, followed by classic floor exercises pushups and leg raises for the core. Many of these stress bones in addition to the muscles. [1] http://www.deakin.edu.au/about-deakin/media-releases/articles/world-first-study-shows-running-can-strengthen-the-discs-in-the-spine http://www.deakin.edu.au/about-deakin/media-releases/article...

js2 9y ago

You can do a lot with just bodyweight, but even the r/bodyweight folks recommend using a barbell for squats and deadlifts.

tejohnso 9y ago
You can get pretty far with kettlebells too. And they're easier to deal with for a home gym.
- js2 9y ago
  Do you have a site you recommend with good routines? r/kettlebell maybe? I'm familiar with kettlebells from Crossfit, but I know CF catches a lot of flak for how they use them.
  - tejohnso 9y ago
    Haven't been to r/kettlebell but I like what they have over at onnit[1] for beginners. I'm in the camp that would recommend against crossfit. [1] https://www.onnit.com/academy/full-body-kettlebell-workout-for-beginners/ https://www.onnit.com/academy/full-body-kettlebell-workout-f...

swiley 9y ago

Get weights and get a trainer. The difference is absolutely incredible, I thought it was supposed to take weeks to see changes and then I tried that and it was nearly instantaneous.

bane 9y ago

Isometrics are pretty good. You have to do them at various angles to build strength up across a range of motion, but they're very effective. https://en.wikipedia.org/wiki/Isometric_exercise https://en.wikipedia.org/wiki/Isometric_exercise

fuwafuwa 9y ago

Stretching indirectly helps with bone health by improving joint activation and range of motion. If you're getting an increased ROM that's generally better for the bone than if it's stiff and limited.