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Calisthenics is great to build up an athletic body, increase the strength get more mobile and improve your coordination,stability and body perceptionInstead of only showing you exercises and movements like push-ups, pull-ups and dipsWhich you can see in every beginner video this video will show you a comprehensive overview ofExercises which will prepare your whole body in different areasThis is not only about improving strength or building muscle; these exercises will also work on your mobilityWhich is important for skills like the handstand, the l-sit, pistol squats and many othersThey will also allow you to build a well prepared tendons ligaments and jointsThis is important to stay free of injuries especially when you progress to advanced movements laterThe first kind of movement we take an eye on are supporting exercisesSupporting can be done in many different positions. It’s everything where you are above the place you rest onYou can support yourself in a dip support position, ina handstand position, in a bridge position, in a push-up support position or in a side plank positionThey all have one thing in commonYou have to stabilize your body against the gravity because the center of gravity is above the point where you rest onThis is really important because if you don’t activate your muscles to stabilize yourselfYou have to deal with unnecessary pressure when the joints get compressed under the loadThe different support positions will activate different muscles and have different benefits inA push-up support position you will activate your whole anterior chain by pushing your arms into the groundMove your shoulder blades forward tilt your pelvis backwards rounding your spine and keep your legs straightFrom this position you can easily move into the side plankthe concept remains the sameJust stabilizing your body against the gravityNow your body will activate other muscles that support this lateral positionThe opposite of the push-up support position in terms of muscle activation and of course spineShoulder leg and arm movement is the bridge positionYou will now work on your whole posterior chain while stretching the anterior oneIn this position you extend your spine and your legsYour arms are extended and behind your bodyThe goal is to raise your body as high as possiblewhile bringing your shoulder blades togetherYou can do this movement with bent or extended legs while the extended version is the harder oneThe next position is to dip support holdHere you push your shoulder blades down keep your body on the tension and extend your arms without resting in your jointsThe last basic position is the handstand supportFor a beginner we suggest to do the pike stand because it’s much easierAnd you don’t have to deal with the high pressure of your whole body weight and the difficulty of balancingHere you push your shoulder blades upwards and aim for a vertical upper body and open shouldersFor the most people it’s very hard to open up their shoulders because of their lack in shoulder mobility and stability in this positioninAddition to these exercises we suggest you to push up and hip support hold on ringsNow you might think that rings are not for beginners, but you would be surprisedHow quick you will improve when it comes to stabilizing yourself in those positionsDoing your support holds on rings will increase your inter muscular coordination and joint stabilization a lotThis is really great for all upcoming tasks your body has to deal with when doing calisthenicsSo start as early as possible with itIf you get used to these positions on rings you can also add an external rotationThis looks quite easy, but it’s really hardthe external position will work on your bicepsStrengthen all ligaments around your elbows and will activate your rotator cuff, which is really great for a strong and stable shoulderAll those positions focus on straight arms and it’s important to learn them first before you start with movements like push-ups or dipsBut of course you can also support yourself with bent armsLater when you progress you will see that there are many options for supporting positionsAll right, that’s it for the supporting positions now we move on to the next important movement which is hangingHanging is not only important if you want to do a pull-up. It will also improve your grip strengthDecompress the spine help correcting the postureincrease core stabilityopen up the shoulders while stretching the pecs and the lats in the passive hang andStrengthen your back when doing the active hangBefore you start with an active hang you should be able to do the passive version firstWe recommend to achieve about 20 seconds passive hang before you should start working on the active versionInstead of the support hold where the passive version has a negative impact on your joints the passive hang is no problem for the jointsit’s even the opposite aPassive hang will lead to joint traction and this can be positive if you have shoulder and mobility problemsWhen it comes to the passive hang you should aim for a hollow body positionThis means you tilt your pelvis backwards, engage your abs, flex the spine as much as possible and open your shouldersThis position is very good to work on your shoulder flexibility by stretching your lats and pecsBut it also requires that you can let your latissimus loose while contracting the ABS which might need some practice inIn the active version you do the opposite this means you pull the shoulder blades down and togetherwhile extending your spine and your lower bodyThis will activate your whole posterior chainThe active hang is very important because this is the first movement you should do when you learn the pull-upWithout the active hang you won’t be able to stabilize your shoulder and produce enough strength at the bottom of the movementLater when you progress you can also try one arm passive and activate hangsThis is really great because with this unilateral exercise you can work on imbalancesand you can increase the intensity of the exercise ifThe one arm active hang is still too hard you can shift from pulling with both shoulder bladesTo pulling with one shoulder blade in the active hangTherefore you need to place your hands a bit further apartThe last movement is about the lower body, and it’s no surprise that we recommend the squat aDeep squat hold offers many benefits like improving ankle and hip mobilityWorking on your body alignment especially in the spine keeping your knees healthy and increasing back stabilityMost people struggle with the flexibility when it comes to the deep squat they compensate the lack of flexibility and mobilityBy lifting their heel from the groundBy bending their bodies forwardBy rounding their backsAnd by rotating the knees inwardsThere are a lot of exercises which will help you to get the necessary flexibility to be able to do the deep squatBut the simplest in our mind best exercise is the deep squat position itself while you hold yourself onto an objectThe object allows you to get into the position without falling backwardsSo grab a bar a beam or something else and go as deep as possible while holding the tensionextend your spine and aim for an external rotation of your legs yourFeet are evenly placed on the ground and your knees travel slightly forwardThe deep squat position is important to train if you want to continue with Archer or pistol squat training some dayBut even if you don’t have this goal you should include it into your workouts asa beginner start with the exercises of this video until you created a solid foundation of your strengthAnd then you can move onIf you now ask yourself how to continue after your preparation with how many sets and reps and how much rest timeYou should take a look into our workout programs from level 1 to 5Train with them for up to one and a half years and improve yourself step by step with the right progressions methods and restIf you have further questions on the topic, please leave a comment. Thanks Alex

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