OK, so 3 weeks ago I broke my collarbone. This means i can't use my right arm/run or stuff that usually requires arm movement. I should be good to go in 5-6 weeks, but in the meantime, what can I do to stay in shape? My abs are fading and I really wanna find a way to keep my upper body strength up to par as much as possible. Another thing to keep in mind is the sport I need the strength for, gymnastics. Requires a ton of upper body strength, and without an arm, I want to find a way to maintain my strength. I know couple people might say to just wait till your good its only a month, but I kinda cant. I got lazy and just went over the top with my munchies like the last 4 or 5 times i got high. So, in terms of cardio, I could still bike and walk and stuff... what should i do? ab workouts, whatever i can do to help my upper body, advice is appreciated.
Well, first of all, you wont lose too much strength in six weeks. You wont get any stronger either. As for working out, just focus on cardio that isn't high impact, work your upper body with different unilateral exercises and for your lower body, use exercises such as squats, lunges and calf raises with just your bodyweight. Just take it easy while you recover.
I'm not too sure about that, i'd just be pretty careful training. You don't want to get a really bad muscle imbalance (left side strong & right side very weak) since I'm sure that will be detrimental to your sport. What I think you can do is cycle on a stationary bike, and continue to eat clean so you remain in decent shape (better than nothing and easy on your injury).
Anyone know if there is truth of claims that the body will allow you to balance the 1 ARM training? This means that I do not want my left side more than my right.
sorry about punctuation< my computer is being fucking retarded bike on the machine to keep your cardio up this will also help you maintain some level of core fitness do air squats< by this i mean simply do a squat without any weight this will keep your legs in shape< and also because you are working a major muscle group its going to help you retain muscle in your upper body calf raises in the same manner< no weights lunges will help you with your core strength as well bests of luck to you man
just relax. it sucks, i know i would be pissed, but there is nothing you can do. just make sure you eat a lot to prevent muscle fasting. in 5-6 weeks you should loose much strength, shouldnt take more than two weeks to get it back.
do a whole boat load of unweighted squats. good for the whole leg muscle chain and core. if you do them with good form, high reps are a great work out
I like the air sqaut input, those can be beneficial for people with two arms. Other than that I would do leg raises, wall sits if it doesn't hurt, toe raises on a step or something, unweighted lunges, idk theres prlly a ton more but im out. I would not work your upper body, think of this as a rest and repair period. Not only for your injury but for the muscles you have been stressing in your regular workouts as well. Its not ideal but shouldn't cause you to lose muscle or size, just keep eating the same but cut down on any junk.
Do some slow, long time riding to keep fat low. For strength, nothing you can do if your collarbone is broken unfortunately.
fuck me man I'm in your boat now, gotta follow my own advice. dislocated my shoulder in a basketball game tuesday night.
Good luck trying to stay active. I couldn't even take showers when I broke my collarbone. I had to have my mom wash my hair in the sink. I know that after the bone has some time to heal, you can get a figure eight clavicle strap that allows much more movement than a traditional sling does. That should help if you're needing to move it around.
I was just thinking of the video with Mike Vallely where he is training with only one arm cause the other one is broken. That's a bad ass work out but I can't fint the video now. But anyways, you can do it!
I'd just avoid upper body work altogether until you can train with 2 arms again, but supplement with core/leg work, as working these muscles will actually help you maintain your upper body strength even if you can't actually work your upper body.