5 THINGS I WISH I KNEW When I Started Calisthenics
Summary
TLDRこのビデオでは、カリステニクスを始めたばかりの人々に向けて、トレーニングの効果を最大限に引き出すために知っておくべき5つの重要なポイントを紹介しています。基本をマスターすること、完璧なフォームでの練習、グリップ力の強化、ネガティブトレーニングの活用、そして一貫したトレーニングと目標設定の重要性が強調されています。これらの要素をワークアウトに組み込むことで、より早く進歩し、高いフィットネスレベルに到達することができると説明しています。また、具体的なエクササイズ例として、ダイヤモンドプッシュアップやマッスルアップのネガティブなどが紹介され、トレーニングの実践的なアプローチが提供されています。
Takeaways
- 😀 基本に忠実であることと、基本動作を高い反復回数で行うことが重要である。
- 🏋️♂️ 100回のプッシュアップやプルアップができるようになることは、その分野での強さの証である。
- 🔑 完璧なフォームで運動を行うことが、速い進歩につながる。
- ✊ グリップの強さを高めることは、全ての運動での持久力と全体的な強さを向上させる。
- 🔽 ネガティブ(負荷をかけながらゆっくりとした動作で下ろすこと)の練習を取り入れることで、より難しい運動をマスターできるようになる。
- 🎯 一貫性を持ってトレーニングを行い、明確な目標を持つことが進歩には不可欠である。
- 🚀 小さな目標を設定し、それを達成することで、大きな目標に向かって動機付けられる。
- 💪 基本的な運動を高い反復回数で行うことで、技術を磨き、強さを構築する。
- 🤸♂️ 完璧なフォームでの運動は、量より質を重視することを意味する。
- 🔄 ネガティブ運動を練習することで、ポジティブな結果を出す運動につながる。
Q & A
カリステニクスを始めたばかりの人が知っておくべき最初のことは何ですか?
-基本を習得し、基本動作に高い反復回数を組み込むことです。例えば、連続で100回のプッシュアップができれば、押す力が確かに向上していると言えます。
カリステニクスでの進歩を速めるための重要な要素は何ですか?
-完璧なフォームを守り、量より質を重視することです。完璧なフォームでのトレーニングは、より強力な結果をもたらします。
カリステニクスにおけるグリップ力の重要性は何ですか?
-ほとんどのエクササイズでグリップは最初の接触点であり、強いグリップは持久力と全体的な強さを向上させます。
エクササイズのネガティブを行う利点は何ですか?
-ある運動のネガティブを行うことで、最終的にその運動のポジティブを達成することができます。例えば、ネガティブマッスルアップを行うことでマッスルアップを習得できます。
カリステニクスにおける目標設定の重要性は何ですか?
-目標を持つことで、進捗を計算し、モチベーションを維持することができます。小さな目標を設定して進捗を確認し、自身を常に挑戦させることが重要です。
ワークアウトルーチンにおいて、基本をマスターすることの重要性は何ですか?
-基本をマスターすることで、より難しいエクササイズや進行形へとスムーズに進むことができます。例えば、壁に対するハンドスタンドの保持をマスターすることで、ハンドスタンドの技術に集中できるようになります。
カリステニクスのトレーニングでグリップ力を向上させる方法は?
-バーからのハングを行い、重量を追加したり、時間を延ばしたりして、グリップ力を強化します。
パーフェクトフォームの筋肉アップを行う際のポイントは何ですか?
-正しいグリップを使用し、全体の手を使ってバーを握ることで、より良いグリップ力と制御を実現します。
カリステニクスでネガティブ運動を実践する利点は何ですか?
-ネガティブ運動を実践することで、運動のポジティブな部分をマスターするための筋肉の制御と強度を構築できます。
効果的なカリステニクスルーチンを計画する上でのアドバイスは何ですか?
-一貫して目標を設定し、毎週の終わりまでに達成すべき具体的な目標を持つことで、進捗を確実にします。
Outlines
🏋️♂️カリステニクス開始時に知っておきたかった5つのポイント
このセクションでは、カリステニクスを始める際に押さえておくべき5つの重要なポイントを紹介します。まず、基本動作の習得と高回数の反復練習の重要性を説明し、100回のプッシュアップやプルアップができるレベルに達することが、押す力や引く力の強化につながることを強調します。次に、完璧なフォームでのトレーニング、特に各運動をできる限り完璧に行うことの重要性について説明し、品質を量より重視することを勧めます。さらに、グリップ力の強化が全体的なパフォーマンス向上に役立つこと、そしてネガティブトレーニング(逆動作)を行うことでポジティブな結果が得られることに触れます。最後に、これらの要素を効果的に組み合わせることで、より困難なエクササイズへとスムーズに進むことができると結論付けています。
🎯目標設定と挑戦の重要性
目標を設定し、それに挑戦し続けることの重要性を強調しています。どんなに小さな目標でも、それに向かって努力することでモチベーションが保たれ、進歩が見られると説明しています。このセクションでは、具体的な目標を持つこと、そしてそれらの目標に向かって継続的に努力することが、カリステニクスにおける成長と進歩に不可欠であることを述べています。また、短期的な目標を設定し、それを達成することで長期的な目標に近づくプロセスの重要性にも触れています。
🏆カリステニクスにおける5つのポイントの実践
カリステニクスにおける5つの重要ポイントを実際のワークアウトにどう取り入れるかを紹介しています。ダイヤモンドプッシュアップやバーからのハングなど、基本的な運動を高い回数でこなすことの重要性を示しつつ、完璧なフォームでの筋トレ、グリップ力の強化、ネガティブトレーニングの効果を具体的なエクササイズを通じて説明します。このセクションは、カリステニクスのトレーニングにおいて、基本に忠実であること、品質を重視すること、そして継続的な挑戦を通じて目標に向かって進むことの重要性を実践的な視点から強調しています。
Mindmap
Keywords
💡基本
💡完璧なフォーム
💡グリップ力
💡ネガティブ
💡一貫性
💡高反復
💡時間の下でのテンション
💡目標設定
Highlights
The importance of mastering the basics in calisthenics for solid progress.
Achieving high repetitions in basic movements like pushups and pull-ups as a sign of mastery.
The critical role of perfect technique in every exercise for optimal progress.
The significance of grip strength in improving overall exercise performance.
Utilizing negatives in training to achieve positive results in challenging exercises.
The impact of consistency and goal-setting on continuous improvement and motivation.
The strategy of incorporating high reps to build time under tension.
Quality over quantity: the benefit of fewer perfect form reps over many poor ones.
The role of grip strength as the foundational element for endurance and strength in exercises.
How negatives can lead to mastering exercises like the muscle-up and front lever.
Setting specific, challenging, and achievable goals to ensure progress.
The importance of a solid foundation before advancing to more complex exercises.
The effectiveness of focusing on perfect form from the very beginning.
The value of consistently challenging oneself to reach higher goals.
The technique of using over grip for better control and strength in exercises.
Transcripts
(electronic music)
- Woo, what's up guys?
Today I'm gonna show you five things I wish I knew
when I first started calisthenics.
If I would have known these five things
I would've gotten to this fitness level
a whole lot sooner and progressed a whole lot faster
if I would have stuck to these five things
from the very, very beginning.
So if you're just starting calisthenics
and even if you're not
you're gonna be a whole lot better off than I was
when I first started
and you're gonna be making major gains and excelling
through calisthenics.
So the first thing that I wanna share with you guys
is basics, sticking to the basics,
and incorporating high, high repetitions into those basics
which means that you would have mastered that basic.
For example, if you can do 100 pushups in a row,
you're pretty solid in your pushing game.
If you can do 100 pull-ups in a row,
you're super solid in your pulling game.
When I first started, I really don't remember
really trying to achieve reps higher than 25
so it's really important that you guys
really master these movements
not just rep them out
but really get good at the technique of that motion.
Pulling is not just engaging your muscles
and getting you stronger to be able to do this motion
but the actual practice of pulling
is gonna get you a whole lot better
at using those muscles in combination
which is gonna advance your pulling technique
which is gonna get you into a whole lot harder exercises.
And get really, really high reps in your basics
so you're gonna be more comfortable with it.
Pull-ups pushups, dips, squats.
Even the basics in other techniques, for example,
the handstand, really get good at just holding a handstand
against the wall.
That's a lot of people's fault when they're first starting
is they wanna quickly advance
to the next progression, next progression,
because they can already do it,
you wanna build that solid foundation.
If you were to really focus
on getting that hold against the wall
then when you go on to trying to learn how to handstand,
the actual act of handstanding
is not gonna give you any stress
so you're gonna be able to completely focus
on your technique and your form while you're doing this,
you're gonna advance a lot faster
versus someone that is just still struggling
to just hold the handstand and on the floor
because they hadn't put in the work for the basics.
Now the second thing is gonna be perfect form, alright?
Perfect form in every single thing that you do.
You're not trying to just get through the exercise,
if you're just trying to get through the exercise
you're never gonna excel.
You need to be consciously putting in effort
towards trying to do it as perfect as possible.
The key to this is quality over quantity.
You're way better off doing five perfect pull-ups
than doing even 15 really shitty pull-ups.
You need to start clean form from the very beginning
and that's gonna make a huge difference,
and I'm telling you,
I've been there with the sloppy pull-ups
and I've also had to reprogram my training
and start to learn everything all over again
with perfect form, and let me tell you,
you're gonna feel way stronger
when you're putting in quality repetitions,
which brings us to number three,
something I wish I focused on at the very beginning
would be grip strength.
In most exercises your grip is the first point of contact
to every single exercise.
Having a really strong grip
automatically increases your endurance,
the amount of repetitions that you can achieve,
and your overall strength.
I remember when I first started calisthenics
just hanging on to the bar was really difficult,
I remember my arms were like burning from that
and when I was just learning how to hang with one arm
I remember that that was actually painful
just to hang with one arm.
And of course now I look back
and hanging out with one arm that's like a joke now.
So imagine the amount of strength and control
you're gonna achieve
from barely being able to hang on with two arms
to comfortably being hanging on with one arm.
That type of strength is gonna transfer over
into everything, into your handstands,
all exercises from the hanging position,
all exercises from the lifting position.
Your overall endurance, repetitions, and performance
is gonna increase by just simply
increasing that grip strength,
which brings us to number four.
Negatives, doing the negative of any exercise
will eventually give you the positive of that exercise.
Doing a lot of negative muscle-ups
will eventually result you in a muscle-up.
I actually ended up achieving the front lever
from a front lever negative.
When I first started doing front lever negatives
I would start from the top and I would come down really fast
but eventually I was able to come down slower,
and slower, and slower, and if you keep that form
while you're coming down, eventually,
you'll be able to come down as slow and controlled
and be able to stop flat into that front lever position.
That's why incorporating negative exercises,
especially from the very beginning is gonna excel you
really, really quickly.
What's gonna have you reach your goals
is the four things we just talked about,
mastering the basics, getting very comfortable with them,
which is why you're gonna be doing them
for high repetitions, to build that time under tension,
utilizing perfect form in every single exercise
and every single motion that you do.
Having an extremely solid grip
and incorporating negative exercises
to quickly excel you into harder exercises and progressions.
Which brings us to our fifth and last thing
that I wish I knew when I first started calisthenics,
and that is consistency and having a goal
and consistently challenging yourself to reach that goal.
Without a goal, no matter how big or small,
it's gonna be hard to calculate and motivate your progress.
If you're not constantly
trying to improve on what you're working on
then chances are you're gonna have little to no progress.
But the very act of having a goal is half of it,
you need to create milestones for yourself
to make sure and ensure you're moving
in a forward, upward projected.
We, as human beings, like to be constantly rewarded
and that motivates us to go further
so having a really far goal is fine
but you need smaller consistent goals
to keep you going, to keep you progressing, and,
you need to be consistently challenging yourself
in order to reach those goals.
So the way that I stay progressing
is to choose something that currently challenges me
and consistently work at it
and set a goal for myself by the end of the week
that I must achieve within that.
So now we're gonna get into a workout routine,
I'm gonna show you guys how to incorporate
these five things into your workout regimen.
Alright, so the first exercise we're gonna go with
is some pushups.
Like I said, we need to be drilling the basics
and we're gonna go for high reps, so for these pushups,
let's go for some diamond pushups,
let's go 50 times with perfect form,
so you see we just set a goal, 50, no matter what,
we're gonna kill these 50, even if you stop,
just keep going, stop, and keep going.
Let's go.
(electronic music)
There you go, 50 diamond pushups, now,
if that was the first time you've ever done 50 in a row,
there's your first goal, now we gotta do 60 tomorrow.
Alright, so the next exercise we're gonna get into,
hang from the bar,
we're gonna be working on that grip,
and I'm gonna challenge myself,
I'm gonna add some extra weight.
(electronic music)
There you go.
Quick little grip.
So if you guys are strictly working on this,
you do this for a lot more reps
and either go up in weight or go up in time,
go down in weight.
Alright, so next,
we're gonna go into perfect form muscle-ups, alright?
Keep that perfect form, here we go.
(electronic music)
Alright, there we go.
Couple quick reps.
Now if you've been working on your basics, high reps,
and that grip strength, this should be a piece of cake.
And speaking of that grip strength,
knowing how to grip
the bar correctly is gonna also make a huge difference.
Having more of an over grip
than just hanging right underneath, this is...
You're gonna have no grip like that.
You wanna over grip it like this.
Your callouses should be coming out right over here
not just up here and here,
you need to be using your whole hand to grip that bar.
That was a huge thing when I first started.
Alright, so the next move we're gonna go into now
is actually a negative move.
Remember, practicing the negatives
is gonna help you accomplish the positive of that exercise.
We're gonna go into negative muscle-ups
by using pull-overs.
So we're gonna do a pull-over,
we get to the top of the muscle-up,
we're gonna come down slow.
Alright, let's rep it out.
(electronic music)
Alright, moving on to the last exercise.
I'm really gonna challenge myself, guys.
Here we go, we're gonna go for hefestos.
(electronic music)
So I'm gonna add this resistance band
so we can put some reps on top,
this is an advanced move, guys.
Let's do as many as we can, here we go.
(electronic music)
Woo.
Damn.
Alright, I wanted to do more, but,
that's all I got for today.
There you guys go,
those are the five things I wish I knew
when I first started calisthenics, and,
that's how you incorporate 'em into your workout routines.
Thank you guys so much for watching,
I'm gonna see you guys next time,
I'm gonna tell you guys how I started calisthenics,
hopefully that helps you guys on your journey
when you get started.
We're right about to go back on tour,
right before we go back on tour,
we're gonna be in Toronto, Canada, for a workshop June 24th,
so go on to thenx.com/blog/events to sign up right now
if you haven't already.
Space is extremely limited
so if you wanna attend one of our workshops,
make sure you sign on right now, thenx.com/blog/events.
Find the city near you and I'll see you guys there.
Thank you guys so much watching,
I'll see you guys next Thursday
with how I started calisthenics.
We'll also add in some nutrition, and,
maybe we'll make a song together or something like that,
let me know what you want the next video to be about
in the comments section down below.
Mad love, peace out, guys.
(electronic music)
Smash that like button, guys.
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