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Hello and welcome to the next knowledge for you. I hope #1 was good Here my first job: In this tutorial I would show you calisthenics exercises for beginners and I would write a workout plan for beginners. Like in #1 in calisthenics there are few basic exercises: Pull ups Push ups Dips Squats 1.Pull ups - the best exercises for big back and arms. In pull ups we have a lot of variants (Video in #1) but the most usefull are normal pull up and chin up. Normal pull up for most for back (In all exercises we do more than 1 part of muscles, in pull ups, push ups, dips in true we use back, spin, abs, arms, wrists but the most back). In chin ups we do biceps. Okay first question: I can't do 1 pull up :(. Answer on this is, you must do alternatives of this exercises like a negatives (jump to the bar and slowly go down 5x10) and australian pull ups 5x20. Harder version of pull up is element muscle up (you do pull up and next go in to the bar), but about muscle up I do another tutorial (elements in calisthenics). 2. Push ups. - best exercise for triceps, shoulders and chest. Like a in pull ups a lot of variants (video in #1). But the most important are regular push ups, diamond push ups and wide push ups. Regular for back, triceps, chest (Triceps 50%, Chest 40%, Back, 20%). Diamond push up for triceps and center of chest and wide for chest and back. If you can't do push up, do push ups on knees. 3. Dips - best exercise for center of chest, shoulders and triceps. Dips are important in training. I do a lot of dips, and gave me the most of power for the all basic exercises. I most like this exercise. Another exercise is Sweden dips for triceps, sweden dips kick your triceps like a diamond push ups :D. If you can't do dips try to do bar dips or dips with rubber band. 4. Squats - the best exercise for legs. For true I don't do legs, because its hard to do elements with big legs. But squats are awesome for legs. After you reach a lot of squats u can try pistol squats. If you can't do squats try with assecuration with wall. 5.1 Training for beginners in home: -10 push ups (you can change variant of push ups to wide or diamond push up after 2 series) -3 pull ups (if you don't have bar, do australian pull ups with table but in 15-20 reps) -20 squats -10 sweden dips (on chair, bed etc.) All this in 4 series. 1 day of training and 1 day of rest and repeat. After 1-2 weeks try to add 2 more reps to this exercises and again after 1-2 weeks another 2 more reps and repeat. 5.2 Training for beginners outdoor (street workout park): -10 push ups (you can change variant of push ups to wide or diamond push up after 2 series) -3 pull ups (like in push ups, you can change in to chin ups after 2 series but chin ups are easier then you can do 5 reps) -20 squats -5 dips -5 bar dips Like a in 5.1 after 1-2 weeks add more reps. Okay, thanks for support. Maybe it would help you to spend this 30 minutes of training in day to be more fit. Next knowledge be of elements in calisthenics and how to do them. Stay tuned!
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Hello welcome to my first tutorial about calisthenics, training with own body. All this is wrote by myself, please don't copy without my agree. Let's start. 1.Calisthenics - what is this? Calisthenics is a training with own body, it's based on a smart exercises like a push ups, pull ups, squats. It's often combined with stretching. Calisthenics is healthy for our body. She improves motor coordination, agility and balance. Another name of calisthenics is street workout (from name, training outdoor) but calisthenics can be done in house, street workout outdoor on street workout park. It is used on army trainings and in school. 2. Basic exercises in Calisthenics First basic exercises is push up. He looks that: Push ups are good on all muscles in body, because are also 50+ variants of push ups ( ) About technics I would write in another topic (Technics in Calisthenics) Next exercises are dips: There are good for chest, shoulders and tricep. Okay, another is pull up! Army pull up! Like in push ups, there are a lot of variants in pull ups. Chin ups, Shoulder pull ups etc.( ) But pull ups are good for back and arms. Time for lower body, Squats, a lot of people who do calisthenics, skip legs and looks like chicken (but in another type of calisthenics, freestyle like a static and dynamic moves, big legs are obstacle). I'm too don't doing legs because I'm starting in events street workout like a Poland Championship freestyle. When I would train more for body less for static and dynamic moves I would do legs! 3.Types of Calisthenics Time for type of calisthenics, I would smart write about all of types. We have official this types: Training for body, Training for movement, Training for static, Training for dynamic, Training for freestyle, Training with weights, Training all on in. Let's start for body: 3.1 Training for body. Training for body, like a name says it's training where we doing basic exercises like I up write. We add to this healthy diet, some exercises for abs and we have nice body. 3.2 Training for movement This type is based on basic exercises too but we don't normal reps. We do more explosives, more dynamic reps to reach more movement and endurance. To this we add stretching. This type of training is good for runners, football players, etc. 3.3 Training for static. It's my the best type of training. Static moves like a handstand, planche, front lever. In this training after reach 20 pull ups, 50 push ups we can start for progression in kind of static moves (more about static in different topic). Some static moves: 3.4 Training for dynamic. It's training based on dynamic moves, like a swing 360, ginger, shrimp flip, 540. It's the hardest type of training because a lot of people are scary about hiting head on the bar etc. But it's hard to hit the bar head because hands help us to protect hesd. Some dynamic moves: 3.5 Training for freestyle It's include static and dynamic moves on bar. Like a swing 360 and planche. If you have time watch this video, its a beautiful event with the best athletes in the world. 3.6 Training with weights Some people said: Its not Calisthenics!!!! Yes I know but a lot of people add to exercises like pull ups or dips weights to build more muscles. It's build big mass of muscles. I recommend this to people who hard build muscles. 3.7 Training all on in. It's my training. In first day I train static and dynamics after this I do some basic exercises. In second day I stretching. And once in month I train with weights. All on In!! Next topic would be trainings and exercises for beginners! If you have question, just ask! 💪✋
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- Own body
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Hello, somebody train street workout? Street Workout is a sport where we train with our own body. Exercises like a push ups and pull ups are base of this. There a 5 ways in this sport: figure, static, dynamic, strenght or all of them. In Street Workout is easy to earn some muscles, we don't need anything, only ground and rod. Look at some of street workout static and dynamic elements: I'm training 2 years, 2 years for dynamic and static but now only for figure and strenght. Questions? Ask me.
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