How to start Calisthenics to gain insane STRENGTH and AESTHETICS: A Beginner's Guide
Summary
TLDRDamon from Caliversity introduces calisthenics, a bodyweight training method to build strength and muscle. The video guides viewers through various exercises, starting with push-ups and dips for beginners, and progressing to advanced moves like pull-ups and muscle-ups. It also covers techniques for improving form, targeting specific muscles, and incorporating static holds such as the handstand. Stretching and warm-up routines for shoulder and wrist mobility are highlighted, along with advanced training tips for mastering complex moves like the planche and front lever. Resources for further learning are available in linked eBooks.
Takeaways
- 💪 Calisthenics is a form of resistance training using only body weight, beneficial for building strength and muscle.
- 👨🏫 Bent arm exercises like push-ups and dips target push muscles such as triceps, chest, and shoulders.
- 🧗 For beginners, start with easier progressions like wall push-ups and gradually move to more challenging ones.
- 🏋️ Pulling exercises like pull-ups, chin-ups, and neutral grip pull-ups target muscles like biceps, lats, and rear delts.
- 📚 If pulling exercises are too difficult, begin with inverted rows to build strength.
- ✅ Ensure full range of motion in pull-ups by pulling until the chin is above the bar and fully extending the arms.
- 📖 Damon offers an ebook on calisthenics exercises with no equipment, and a discount when purchased with another ebook.
- 🧘♂️ Static holds like the handstand are crucial for advanced calisthenics, focusing on mobility and flexibility.
- 🤸♂️ Handstand preparation includes specific stretching exercises for shoulders and lats to improve mobility.
- 🏅 Advanced static holds like the front lever and planche require strong shoulder scapulas, with specific exercises to strengthen them.
Q & A
What is calisthenics and what are its benefits according to the video script?
-Calisthenics is a form of resistance training that uses only the body weight for exercises. It helps in building strength and lean muscle mass while also being aesthetically pleasing.
What are bent arm exercises and why are they important in calisthenics?
-Bent arm exercises, such as push-ups and dips, are crucial in calisthenics for targeting the push muscles like triceps, chest, and shoulders. They require bending the arms during the completion of a set.
How can beginners start calisthenics if regular push-ups or dips are too difficult?
-Beginners can start with easier progressions like wall push-ups, which involve angling the body against a wall and slowly shifting into a horizontal position as strength improves.
What are some variations of push-ups that target different muscle groups?
-Variations include bench dips for triceps, close grip push-ups for chest isolation, and wide grip push-ups to target the shoulders.
What are pull exercises and how do they differ from push exercises in calisthenics?
-Pull exercises like pull-ups and chin-ups target the pull muscles such as biceps, lats, and rear delts, as opposed to push exercises that focus on the chest, triceps, and shoulders.
What is a common mistake made by athletes when performing pull-ups and how can it be corrected?
-A common mistake is not committing to a full range of motion, such as not pulling up until the chin is above the bar or not extending the arms fully. Correcting this involves focusing on completing the full movement range for better gains.
What is the significance of static holds in calisthenics and how do they contribute to strength?
-Static holds are the next step to becoming stronger in calisthenics. They involve maintaining a position for an extended period, which helps in building isometric strength and stability, crucial for advanced moves like the handstand.
How can one prepare for the handstand and what are some of the stretching exercises recommended?
-Preparation for the handstand includes practicing mobility and flexibility exercises like the chicken wing stretch and lead opener to improve shoulder and lead mobility. Wrist warm-ups are also essential to handle the tension placed on wrists during the handstand.
What are the two main ways to enter into a handstand as described in the script?
-The two main ways to enter into a handstand are the core kick-up method, which involves using the core muscles to kick up, and the shoulder lean method, which puts more pressure on the shoulders.
How does the handstand contribute to unlocking more difficult calisthenics moves?
-The handstand is a foundational move that grants pathways to unlocking other difficult moves like the planche press, front lever, and 90-degree push-up in a handstand position, all of which require advanced body control and strength.
What are some exercises that can be done to strengthen the shoulder scapulas for advanced calisthenics moves?
-Exercises to strengthen the shoulder scapulas include scapular shrugs, pseudo leans for reps, and pseudo lean holds, which condition the shoulder's ability to protract, depress, and retract.
Outlines
💪 Introduction to Calisthenics and Bent Arm Exercises
Calisthenics is a form of resistance training using only body weight, promoting strength and muscle mass. Damon introduces the video with exercises for all levels. Bent arm exercises, such as push-ups and dips, target push muscles like triceps, chest, and shoulders. Beginners can start with wall push-ups and progress to horizontal positions and dips. Variations like close-grip push-ups target specific muscles. Pulling exercises like pull-ups, chin-ups, and their variations target biceps, lats, and rear delts. For beginners, inverted rows help build strength for pull-ups. Proper form and full range of motion are essential. A new ebook on calisthenics without equipment is promoted.
🤸 Progressing to Advanced Calisthenics and Handstand Training
Once basic exercises like pull-ups, dips, and push-ups are mastered, advanced exercises like pike push-ups and muscle-ups are introduced. Training for static holds like the handstand is the next step. The handstand improves mobility and flexibility, and exercises like the chicken wing stretch and lat opener help. Warm-ups include wrist stretches and resistance band exercises. Two methods for kicking up into a handstand are explained: the core method and the shoulder lean method. Continuous practice helps achieve balance. Advanced moves like the front lever and planche require strong shoulder scapulas, with exercises to strengthen them detailed. An ebook on unlocking the full front lever is promoted.
Mindmap
Keywords
💡Calisthenics
💡Bent arm exercises
💡Pull muscles
💡Progression
💡Inverted rows
💡Static holds
💡Handstand
💡Scapular strength
💡Muscle-up
💡Ebook
Highlights
Calisthenics is a form of resistance training using only your body weight.
Calisthenics helps you build insane strength and tons of lean muscle mass.
Bent arm exercises target your push muscles like your triceps, chest, and shoulders.
For beginners, start with easier progressions like wall push-ups.
To isolate your triceps, do push-ups with a closer grip.
To target your pull muscles like your biceps, lats, and rear delts, do exercises like pull-ups and chin-ups.
If regular pull-ups are too difficult, focus on doing inverted rows.
A common mistake in pull-ups is not committing to a full range of motion.
The muscle-up is a combined vertical movement of pulling and pushing, and a milestone for calisthenics athletes.
Static holds like the handstand are the next step to becoming stronger in calisthenics.
Stretching exercises like the chicken wing stretch help unlock shoulder and lat mobility for the handstand.
Warming up your wrists before attempting the handstand can improve progress.
There are two main ways to enter into the handstand: the core method and the shoulder lean method.
Practice both under-kicking and over-kicking to develop the muscle memory for handstand balance.
Static holds like the front lever and planche require strong shoulder scapulas.
Transcripts
calisthenics is a form of resistance
training using only your body weight
other than looking cool and aesthetic it
also helps you build insane strength and
tons of lean muscle mass my name is
Damon caliversity welcome back to
another video without further Ado here's
how you can start regardless of your
level let's start with bent arm
exercises bent arm exercises require you
to bend your arms when you wrap up a set
to Target your push muscles like your
triceps chest and shoulders you can do
exercises like regular push-ups or
regular dips if regular push-ups or dips
are too difficult for you you can start
with easier progressions like wall
push-ups where you angle yourself
against the wall your objective is to
slowly shift your body into a horizontal
position when you do the push-ups your
final objective is to be able to wrap
out dips for reps and sets however if
you do not have an accessible dips bar
push-ups are fine as well if you think
push-ups are too easy for you you you
can switch to doing bench tips you just
need a chair for it to isolate your
triceps do push-ups with a closer grip
to isolate your chest do push-ups with a
wider grip to Target your pull muscles
like your biceps lats and rear delts you
can do exercises like pull-ups chin UPS
or neutral grip pull-ups to isolate your
biceps you can do close grip pull-ups or
chin UPS to isolate your legs you can do
white grip pull-ups or high Pull-Ups
to isolate your forearms you can do
thumbless grip pull-ups or just pull-ups
on a bar with thicker curve in general
if any of these pulling movements are
too difficult for you focus on doing
inverted rolls these are lighter
variations of pulling motions and will
eventually build you strength to do one
normal pull-up the same grip logic
applies here A Closer grip to Target the
biceps and a wider grip to Target the
lats a common mistake most athletes make
when doing pull-ups is that they don't
commit to a full range of motion the
first mistake is that they don't pull
all the way until the chin is above the
bar the second mistake is not extending
your arms fully when you complete one
pull-up the these are minor mistakes but
can greatly change the gains that you'll
get from pulling if you struggle doing
regular pull-ups but do not have a low
bar for inverted rolls you can check out
my latest ebook which will feature
exercises on how to Target the lats
biceps and upper chest with calisthenics
exercises with absolutely no equipment
you will also be entitled to a 50
discount when you purchase the ebook
together with my first Ever ebook on how
to train for muscle mass the links will
be provided in the description below for
whichever progression you are at you
should aim to comfortably complete 5
sets of 20 reps with a 5 minute rest at
maximum once you can do pull-ups dips
and push-ups for 5 sets of 20 reps with
a 5 minute rest Max you are ready for
some much harder exercises that Target
different types of muscles the pipe
push-ups Target the shoulders and lats
make sure you lean in with bent arms and
feel the tension on your shoulders if
you do not lean enough you will not
Target your shoulders and lats
adequately if you are comfortable with
doing High pulls you can start training
for the muscle up which is a combined
vertical movement of pulling and pushing
all together and it usually is the first
Milestone of strength achievements for
most calisthenics athletes if you need a
tutorial for the muscle up I posted a
video on it you can check it out the
link to the video will be in the
description below once you become good
at reps it's time to train for static
holds static holds are the next step to
becoming stronger in calisthenics the
most common and importance that it holds
the train for is the handstand unlocking
the handstand will grant two Pathways to
unlocking other difficult moves like the
planche Press into handstand or the 90
degree push-up in a handstand position
your body weight has to be stacked one
on top of the other in order to maintain
balance the handstand is more of a
mobility and flexibility based static
hold than one that is based off of
strength so here are a few stretching
exercises that will help you to better
unlock shoulder and Lead Mobility for
your handstand the first is known as the
chicken wing stretch squat down and
place the back of your hands against
your waist bring your elbows in and lock
them by your knees slowly bring your
knees in closer to each other and relax
your shoulders this stretch will Target
all three of your shoulders delts
especially your rear delts which is
important in unlocking the flexibility
for the handstand the second is known as
the lead opener find a bar to put your
hands on grab onto the bar and extend
your lats out press your body downwards
and feel the stretch in your legs this
stretching movement opens up your legs
especially once it gets tighter from
doing a lot of pulling if you have a
wall or vertical pole you can use that
for lead openness too just put your hand
against the pole and stretch out the
leads the handstand places a lot of
tension on the wrists as well so here is
how I warm up my wrists before
attempting the handstand Palms on the
floor fingers facing forwards lean
forward to stretch your wrists
afterwards Palms facing up fingers
facing Back Lean Back to stretch your
wrists finally Palms on the floor think
facing Back Lean Back to stretch the
wrists spend at least five to ten
minutes stretching before training for
the handstand and I guarantee your
handstand progress will Skyrocket to
warm up your shoulders for the handstand
grab a resistance band and bring it all
the way to the back without bending your
arms or arching your back to a great
extent repeat this for about two to
three times there are two main ways to
enter into the handstand using the kick
up method the first method is by using
your core and is the most common method
that is used by calisthenics and
Gymnastic athletes today bring your body
into a pike look between your thumbs and
push away from the floor squeeze your
core mainly your abdominals and glutes
before kicking up into the handstand the
second kick up method is what I call the
shoulder lean method this method puts
more pressure on the shoulders and can
Tire your shoulders very quickly get
into the piped position and lean
slightly forward look just slightly
beyond your hands and form a triangle
between your hands and where you're
staring kick up into the handstand
before adjusting into a clean stacked
handstand hold in the handstand position
you need to constantly push away from
the floor keep your eyes between your
thumbs and squeeze both your abdominals
and your quads the handstand is a game
of practice practice both under kicking
and over kicking until your body is
eventually able to process the muscle
memory for how much the kick to get into
a proper balance once you've unlocked
the handstand you can now progress onto
more difficult moves like the front
lever and the flange static holes like
the front lever and planche require very
strong shoulder scapulas the shoulder
scapulars are in charge of four main
movements to shrug to depress to
protract and to retract the plant
requires you to protract and depress
your scapulas whereas the front level
requires you to retract and depress your
scapulas before you start training for
the planche or front lever it is
essential that you strengthen your
shoulder blades first once your shoulder
blades are strong enough to hold the
protracted Advanced tuck planche hold
and the retracted advanced front level
hold for a minimum of at least 3 seconds
you'll be ready to train for the full
planche and front lever meanwhile if you
struggle with holding these two moves
here are some exercises you can do to
strengthen your shoulder scapulas at
home the first is the scapular shrugs
get down into the push-up position and
extend yourself from the floor without
having to bend your arms this conditions
your shoulder's ability to protract the
second is the pseudo leans for reps in
the push-up position Lean Forward make
sure your core is sucked in and your
butt is squeezed down lean as far as you
can and come back this conditions your
scapula's ability to depress and
protract the final is the pseudo lean
hold lean forward with your core engaged
this time your objective is to hold this
position your final goal should be to
hold the lean position for as long as
your body allows you to if you are able
to hold the advanced top front lever for
at least 3 seconds and you want to be
able to unlock the full front lever I
have made ebook on how to unlock it you
can get access to the ebook in the
description below
foreign
関連動画をさらに表示
The Perfect Calisthenics Push Day Workout!
How to PROGRAM your CALISTHENICS training for the FASTEST growth
13 Most Effective Push-Ups To Get Stronger
Every Calisthenics Skill to Learn in Order for your First Year
Top 10 Rules of Calisthenics (FOLLOW OR FAIL)
How to Start Calisthenics for Complete Beginners (Weekly Routine, Building Strength, Progression)
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