Are not enough more or less kippate traction, push-ups, air squats and good company?
Or: can't wait to make a muscle up really worthy of the name?
Or also: are you a bit behind in the free body, and do you want to get yourself on par?
Well: it's always time to start a calisthenics program!
Index
La calistenia (or as it is called now, in English, the calisthenics) it's a body training which aims to make you improve force, coordination and body composition with the use of progressions of rigorously free-body exercises.
Is a basic calisthenics program possible?
Nì.
Being the discipline completely dependent on body structure and from previous sports experiences, it is difficult to define a "basic level" equal for all.
One did indoor climbing and can string tractions on tractions. Another is naturally strong with legs (thanks to the Thursday evening soccer table?) E pistols come natural to him. Another is overweight, sedentary for ten years, lazy, and really starts from scratch.
Let's start with goals and tests
And back to the introduction of this article.
What do you want from your body?
Do 5 series of ten perfect pull ups?
Do the human flag? (if you don't know what it is, googlalo)
Do you cool at the park, in summer, bare-chested?
Chose your goal, it's time to test.
How many tractions can you do? How many push-ups, how many dips to the parallels?
Because if there is a fundamental rule of calisthenics, it is this:
Never skip the perfect execution of the basic movements to immediately go to attach muscle up, planche and front lever. It ends up hurting you, period.
Especially if you are at the beginning of yours adventure in calisthenics, you have to work on the basic movements, and on their perfect execution: for reps.
No half repetitions. No kipping (hey CrossFit®, I'm looking at you).
The basic exercises to master
No matter what your level is. You must first of all train these movements gradually:
- Pull up
- Push up
- Dips to the parallels
These are the fundamentals. And then, for develop the strength and endurance of the core, so important in calisthenics (and in all sports - including CrossFit®), you will also work on
- Plank on the ground
- Barchetta
These two exercises will strengthen the core (thinks it comes requested in all the exercises free body) and will allow you to develop the hollow position, a position that underlies the advanced exercises.
Consider these 3 + 2 exercises as preparatory to your journey in the true calisthenics.
Start the calisthenics
You don't need equipment (or almost). The tools you have available however, they help shape your program.
At the beginning you will be able to work "on savings".
The dips can be made at home with two chairs. You will certainly find a bar for traction in the gym, if you are already a subscriber, or to the park - if you are lucky enough not to regularly find the group of young people who listen systematic trap: every time.
And now: the basic program of calisthenics
More than a real program, these are basic rules for putting together a bodyweight training "card". Combined with progressions for each individual exercise, it will allow you to build a toned, flexible and strong body - without (almost) lifting a barbell.
An example of precedence?
Do you want to do pull ups and Australian pull ups in the same tab? Do the exercises in this order.
2) Alternate push and pull.
A classic basic training scheme of calisthenics:
- tractions
- Dips
- Australian pull up
- Ground bendings
You can do a very taxing exercise (like tractions), two exercises of less intensity, and a fourth exercise still intense. In this way the muscle districts will have a chance to rest between one movement and another.
4) Series and repetitions?
There are no fixed rules. The secret is to relate volume and intensity.
Do you have a ceiling of 3 tractions? Do not do series from 3: you risk burning yourself rather quickly.
Train as a buffer, instead, making sure that you never fail.
What calisthenics exercises do I do?
Pull / pull exercises:
- Australian pull up
- Traction with feet on the ground
- Half tractions (one arrives with the head at the bar, and not with the chin or the chest)
- Chin traction
- Chest traction
Push exercises:
- Push-ups
- Hollow push up
- V-push up
- Parallel dips
- V-push upward
- Vertical bends against the wall (see also this progression)
Exercises for the abdomen:
- Sit ups
- Abdominal Plank
- Barchetta
This is your basic program. If you are a true beginner, aim to do 4 sessions per week.
See you soon, circling between the rings!
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