How I Stayed Fit at Low Cost While Traveling the World [3] Fitness — Calisthenics Training/如何在旅行时低成本地健身和保持体型健美【3】健身 — 自由体操训练篇
My Four Secrets to Staying Fit as a Full-Time Globetrotter
After discussing dietary aspects, now I’ll cover how to maintain a fitness routine without a gym or heavy equipment. This requires a deeper understanding of fitness, such as your fitness goals and which exercises target specific muscle groups. Once you’ve acquired this knowledge, the freedom to work out in any situation is incredibly empowering.
Expectations and Goals
Firstly, let’s categorize the male bodybuilding world into three divisions: Men’s Physique, Classic Physique, and Bodybuilding.
1. Men’s Physique The Men’s Physique division is actually relatively new. It was established in 2013 for those who believed that the bodybuilding divisions were “too massive.” Despite being a new category, it has rapidly grown and become one of the most popular divisions. In Men’s Physique, you need to have muscles, well-defined lines, and excellent proportions.
2. Classic Physique Classic Physique falls between the Bodybuilding and Men’s Physique divisions. Their physique is not as massive as those in the Bodybuilding division but bigger than the Men’s Physique participants. Competitors pose in boxer briefs to better showcase the lines of their legs. Within this division, there are different levels based on height and weight.
3. Bodybuilding The Bodybuilding division places the highest emphasis on muscle, with no weight limit. Within this division, there are different levels based on weight. Bodybuilding competitors wear a specific type of posing trunks that reveal the lines of the entire legs and glutes (similar to a male G-string, but with more coverage in the buttocks area).
Clearly, my preference lies in the first category : Men’s physique — no excessively exaggerated muscles, no use of any substances, while still maintaining sexual tension and allure to women.
If your expectations align with mine, please continue reading.
Three Pillars of Fitness Without a Gym
1. Basic Physiological Knowledge about Fitness
In reality, fitness for most of us mainly involves training shoulders, chest, abs, back, and legs. If you train these five areas well, your physique will look great. Shoulders and abs don’t require heavy weights. The term “gym” simply signifies a place where we can easily access weights; it holds no further meaning. Therefore, it’s quite easy to understand that if you only want to work on your abs and shoulders, there’s no need to go to a gym.
Below is a list where you can find exercises and weight alternatives for each area:
- Abs: 90% depends on diet, see section 2 for details.
- Shoulders: You can use water bottles or bags filled with water as weights for lateral raises.
- Back: Use a backpack with weights for pull-ups or wide-grip pull-ups.
- Chest: Bodyweight push-ups, decline push-ups, weighted push-ups with a backpack (filled with water, books, or objects), one-arm push-ups. The difficulty increases from left to right. When you reach one-arm weighted push-ups, it means you’re pushing your body weight plus an additional 1 to 1.5 times. Most people can’t achieve this level. In other words, it’s unnecessary to go to the gym for chest training until you’ve accomplished this at home, otherwise, it’s a waste of money.
- Legs: Perform squats with a backpack, Bulgarian split squats, and pistol squats; these can be done anywhere.
So, it’s easy to understand that, except for back training, you can complete exercises for other areas at home with the help of a backpack or water bottles. But how do you find horizontal bars for pull-ups while traveling? Read on!
2. Finding Back Training Facilities While Traveling
The secret lies in this website — calisthenics-parks.com. It helps you locate outdoor fitness facilities nearby, especially the horizontal bars required for back training.
This website is truly amazing and powerful. I lived in Brisbane for almost 3 years and I was still surprised by it. It showed me so many places near my apartments in South Brisbane and West End where I could do calisthenics exercises, but I completely missed them at that time! It’s very impressive. I tried it while traveling in Romania too, and even in smaller towns like Oradea, Brasov, or Sibiu, it still provided reliable results. Without a doubt, for digital nomads traveling the world, this is a must-have website.
Important notes:
- Sometimes it might show indoor or paid facilities; avoid those. Most places are outdoor and free.
- Also, pay attention to the cost of public transportation. If it’s cheap (usually in Eastern Europe), then the location of your accommodation becomes less important. After all, you might only need to travel twice a week at most.
- pay attention to the tags. If there are horizontal bars or pull-up bars, those are what we’re looking for.
If there really isn’t one available, for example in Egypt (where all parks charge an entrance fee), I would creatively use various structures as a substitute for a pull-up bar, such as a soccer goal crossbar, tree branches, a slide in a children’s park, and so on. For instance, as shown below:
This situation is extremely rare during my 3-year around-the-world journey. It has only occurred in a few countries (so far, only in Egypt), so there’s no need to worry too much. I will address this issue further in Part Four.
3. Carrying Lightweight Equipment
I usually bring a skipping rope and some resistance bands. This way, even during hotel quarantine, I can do aerobic exercises or target specific muscles (e.g., working the posterior deltoids using resistance bands).
For more content related to fitness and health while traveling, please refer to the list: Fitness + Health.
如何在旅行时低成本地健身和保持体型健美【3】健身 — 自由体操或自重训练篇
我作为全职环球旅行者保持健美的四个秘诀
在讨论了吃的问题之后，现在我来讨论下如何在没有健身房或重型设备的情况下进行健美训练。
这需要一些关于健身的深入了解，比如你对健身的期望是什么，哪些动作可以锻炼哪些部位的肌肉。不过，一旦掌握了这些知识，那种你可以在任何情况下进行健身活动的自由感觉棒极了。
期望和目标
首先我们简单地把男性健美界分为三个类别：男子体型赛（Physique）、经典体型赛（Classic Physique）和健美赛（Bodybuilding）。
- 男子体型赛 Men’s physique
男子体型赛实际上是相对较新的一个分支。它于2013年创立，适用于那些认为健美赛的身材“过于庞大”的人。尽管它是新赛事，但已经迅速发展，成为其中最受欢迎的分支之一。考虑到参与男子体型赛所需的肌肉量远远不及其他分支，这种情况是合理的。然而，要在男子体型赛中取得好成绩远非易事。在男子体型赛中，你需要有肌肉、非常好的线条，并且具备出色的比例。
2. 经典体型赛 Classic physique 经典体型赛处于健美赛和男子体型赛之间的中间地带。他们的身材不如健美赛的选手庞大，但比男子体型赛的选手要大。选手们穿着短款内裤进行展示，这样可以更好地展示腿部的线条。在这个分支内，根据身高和体重的不同，又分为不同的级别。
3. 健美赛 BodyBuilding 健美赛是最注重肌肉的分支，没有体重限制。在这个分支内，根据体重的不同，又分为不同的级别。无论你身高多高，都是以体重为主要标准。健美赛选手穿着特定类型的展示裤，能够展示整个腿部和臀部的线条（类似男式G弦，但臀部区域遮盖更多）。
明显我的期望是第一个，没有过分夸张的肌肉，不服用任何药物，但对异性不缺少性张力和性吸引力。
如果你的期望和我是一致的话，请接着读下去。
无需健身房的健身的三个支柱。
1。 关于健身的基本生理常识
事实上，对于我们大多数人来说，健身主要涉及训练肩膀、胸部、腹部、背部和腿部。这5个部分如果训练的好的话，你的体型就会非常的漂亮。
其中肩膀和腹部完全不需要太多重量。而健身房仅仅意味着一个我们可以轻松得到重量的地方，没有更多的含义了。
因此，非常容易地知道，如果你只想锻炼你的腹部和肩膀，没有必要去健身房。
下面是一个列表，里面你可以找到针对每一个部分的锻炼项目和重量替代方案：
- 腹部：90% 取决于饮食，详见第2节。
- 肩膀：可以用水瓶或水瓶袋作为重量进行侧平举。
- 背部：用背包挂重物做引体向上或者宽握引体向上。
- 胸部：自重俯卧撑，decline 俯卧撑，用背包（里面放置水，书籍，电器）增重进行俯卧撑，单臂俯卧撑。难度由左至右逐渐升高。当你到达单臂增重俯卧撑的时候，意味着卧推你自身体重的1到1.5倍。大多数人是达不到这个水平。也就是说你现在自己在家实现里这个之后，才有必要去健身房练胸，否则就是花冤枉钱。
- 腿部：带着背包做双体深蹲，匈牙利深蹲和手枪深蹲，不受地点限制。
所以很容易理解，除了背部训练，其他部位都可以在家中用背包或水瓶的帮助下完成。那么在旅行中如何找到引体向上的横杆呢？继续阅读！
2。如何在旅行中找到背部训练设施
秘密在于这个网站 — calisthenics-parks.com，它能帮你找到附近的户外健身设施，特别是背部训练所需的引体向上横杆。
这个网站真是太神奇和强大了。我在布里斯班住了将近3年，但我仍然对这个网站感到惊讶，它显示了我在南布里斯班和West End的公寓附近如此多可以进行自由体操锻炼的地方，但那时我完全没有注意到！这令人印象深刻。我在罗马尼亚旅行时也尝试了它，即使在奥拉迪亚、布拉索夫或锡比乌等一些非常小的城镇，它仍然给出了可靠的结果。毫无疑问，对于环游世界的数字游牧民来说，这是一个必备的网站。
需要注意：
- 有时候它会说是室内的或需要收费的，要避免这些地方。大多数地方都是室外并且免费的。
- 同时注意公共交通的费用。如果很便宜（通常在东欧是这样），那么你的住所位置就不太重要了。毕竟，你可能每周最多只需要两次。
- 还要留意标签。如果有引体向上横杆或下拉杆，因为这正是我们所寻找的。
如果真的没有的话，比如在埃及（所有的公园都会收费），我会创造性地利用各种设施来替代引体向上横杆，比如足球门横梁，树枝，儿童公园的滑梯等等。比如下面：
3。可以随身携带一些轻便设备
通常我会带上跳绳和一些拉力带。这样，即使在酒店隔离期间，我也可以进行有氧运动，或者训练一些特定的肌肉（比如使用弹力带锻炼肩膀后束）。
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