Calisthenics 101 – The Beginners Guide To Bodyweight Workouts

Calisthenics 101 – The Beginners Guide To Bodyweight Workouts



what if a gym to you seems like a simple question for some this place may be a sanctuary for the fitness devoted a pseudo religious experience where your barbell lift must be executed with perfect form arrest must precisely be 30 seconds intervals you must run on a treadmill for a minimum of one hour and don't you dare try to strike up a conversation with someone plugged in that beats headphone least you received a test Claire for others it's more of an anthropological adventure think about it when else can you enter a pleb public place where people give each other unspoken socially accepted permission to be in a ridiculous body positions I can't think of too many maybe you think that going to the gym is the only way to become truly healthy and improve biometrics like heart rate variability and oxygen saturation but that is far from the truth you don't have to sacrifice fun for fit as a matter of fact you can have both you can train like a ninja yes you heard me right calisthenics is ninja training what is calisthenics calisthenics is bodyweight training any movement that only utilizes your bodyweight can technically be considered calisthenics according to the Centers for Disease Control and Prevention only twenty-one point seven percent of adults 18 years of age or older met the Physical Activity Guidelines for both aerobic and muscle strengthening activity most fitness activities tend to lean towards aerobic or anaerobic exercise calisthenics on the other hand are a balanced combination of both so why should you do calisthenics here are a few reasons why become stronger and leaner it's fun no gym membership costs no fancy equipment required choose when and where to exercise if you are like most fitness beginners you haven't worked out in ages and if you are the type of person who hates learning complex things you probably avoid the gym like the blade the beauty of calisthenics is that it's straightforward but don't let the easy-to-understand movements fool you calisthenics will kick your body so how should a beginner start calisthenics training while the main focus of calisthenics program are similar to those of any other strength training program they come with their own needs and details if you are not relying on a barbell and numbered weights it takes a little more knowledge to get better to start with you'll be using angles and leverage to get stronger this means that instead of just adding more weight there will be times when you progress from easier to more disadvantaged movements for example raising your feet to increase the difficulty of a push-up or moving your hands narrow to change the focus onto the triceps a home calisthenics program should always focus on a mixture of reps weight and progressing through these different movements you won't need much equipment either that's a point of enough effective home workout or calisthenics training you'll just need to be able to raise low or lower your feet and be able to perform dips or pull-ups the two most important pieces of bonus equipments are our gymnastic rings and a dip belt with some plates these two pieces of kit are great for progressing and getting stronger they add a different dimension to training either weight or increase demand for stability and control and are a great investment if you are really want to get better at bodyweight strength training so here are the key exercises there are a few key exercises that are going to be important to the way that you train for a calisthenics program they are easily divided into a few crucial groups of exercises each with their four own focus and characteristics they push this includes everything you might expect from push-ups to dips and the wealth of awesome gymnastic exercises you will get to later on these are exercises that involve a pushing motion meaning that they typically use the muscles of the triceps chest and shoulders the pole the opposite of the push involving exercises like pull-ups inverted drawers and anything else that focuses on the muscles of the biceps and upper back these are important for posture and balancing of the push exercises as well as building the strength for future gymnastic movements deluxe calisthenics usually neglects the leg but they are crucial body parts it's possible to build strong legs with bodyweight movements and there is no excuse for ignoring the whole lower body it does take a little more focus and attention to detail but the beginner program will include various leg exercises the core the core is where gymnasts and calisthenics specialize everything you do in calisthenics will benefit from a much stronger set of core muscles this doesn't just mean syrups however as a core involves flexion rotation and lateral movement simply put proper core training is serious and should be taken just as seriously as other exercises balancing these exercises is one of the key reasons that a beginners calisthenics puka workout program is useful many of us tend to focus on the things we are good at or prioritize things that are fun but structure can bring balance to your body and sustainable long-term progress so how progressions work there are a few ways to actually improve calisthenics and they are similar to how you might progress in any other form of exercise firstly you can always just add repetitions if you could do five last week and you can do six this week you just got stronger this is where most of the work is going to come from in any long term approach to training getting better at performing the same movements for more repetitions and sets more sets who will be useful when you are struggling to nail this technique or are limited by strength this is why it's always a good idea to train towards an RBE goal or at least an idea of how many repetitions you have in the tank RPE is simply a scale from one to ten of how hard the workout is feeling you aim for example eight out of ten based on the day's training so push-ups for an hour PE eight would be doing reps until you feel like you're at eight out of ten difficulty of only having one two reps left in the tank for the beginner program that I mentioned in the description box the RPE system is probably the easiest way of standardizing your training this means that you work toward a certain difficulty or rebbe's in the tank for each exercise this allows a single program to be useful for everyone which can be tricky since you are not going to have the same strengths and weaknesses as others the structure of the program is pretty simple you train alternating days then rest on the third day this is possible because calisthenics overload muscle fibers more slowly than weighted exercise and can be trained more often as well as meaning shorter workouts this make them far more useful for fitting into a busy work work student or family life the days are called a and B in weeks it's 1 & 2 you'll be training every other day with a format like this a and that rest B – rest repeats and so on this is so you have sufficient time to recover as you go in to progress rapidly without much training to begin with during weeks 3 M for when you are a little more accustomed to training you'll train without the first rest day you'll perform workout in and then workout be on the next day and rest on the third day this affords you enough training to keep making progress while keeping workout short and ensuring you're getting enough rest to build muscle and strength you can get the full program in details from the description box while you might not be subjecting yourself to the same levels of stress and intense training that an Olympic gymnast or a weightlifter might you're going to need to focus on recovery this is when your body repairs the muscles you have stress and develops them in preparation for future training as you might expect this is when you get stronger recovery includes a few key factors that you need to take into consideration first is sleep if you are not resting enough you're going to be poorly recovered and stunt your own muscular growth second is food a crappy diet will bring the exact same type of results a good diet a one that is rich in protein and key vitamins and minerals will assist your training eat to fuel performance and you'll do just fine third is stress too much stress is going to reduce your ability to perform and grow as well as being a general negative for your physical and mental health try to relax stretch and find some peace of mind before you before sleeping it will aid in recovery alcohol smoking other lifestyle factors do less of this these behaviors are all contributing to increase stress and dysfunction while alcohol and other poor habits will directly affect your ability to train and recover this isn't to say you need to live like a monk but the simple reality is that your body will add up to your whole life prioritizing training means practicing moderation the time between training is important and you should prioritize the things that make you better using stress boosting food and sleep and controlling the other factors for recovery all improve your results commit to it and you'll see rapid benefits here are my final thoughts calisthenics are a great way to get stronger and more esthetic they are a key part of training plan for everyone from body builders to gymnast training whose body weight comes with a wealth of benefits from joint conditioning to strength appearance and performance in other sports all it takes to get started is a little time commitment and very little equipment put some time in new calisthenics whatever your specific goals and you'll see serious benefits in the long run

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