Your start in calisthenics training - tips & tricks from the personal trainer

The right start to calisthenics training - the most important preliminary exercises.

In this article, Coach Zimo explains how you should best train in order to eventually master the cool, challenging calisthenics exercises. Muscle Up, Human Flag, Front and Backlever will soon no longer be a challenge for you.

Coach Zimo is a sports scientist, trainer and calisthenics athlete himself. In his online magazine [ALLROUND ATHLETICS] He gives a wide variety of training tips in the areas of strength training, endurance, speed, mobility and coordination. You will also find valuable tips on the topics of nutrition, mindset and have the opportunity to add a new one every week free training plan to get.

The most important basics in Calisthenics
Advanced calisthenics exercises
progression and regression
Important aids for calisthenics training
Warm up properly
Regeneration
Summary

1. The most important basics in Calisthenics

The transition between conventional bodyweight training and calisthenics is fluid. Since the exercises in calisthenics require a good mix of strength, body tension, flexibility and body control, I always recommend mastering the basic exercises in bodyweight training first.

Kraft

That is, exercises like Sit-ups, leg-raises on the floor in the slope and in the support, push-ups, dips, pull-ups should definitely be mastered in correct execution. In order to train the body as balanced as possible, the legs should not be neglected. You should always include squats, lunges and squat jumps in your training. Of each of the above exercises, you should at best 10 to 20 repetitions create.

Mobility

For mobility, you should regular mobility training for shoulders, spine, wrists, hips and legs into your training. For example, if you want to practice hanging leg raises or the so-called V-sit, you not only need strength in the abdominal muscles, you also need to be flexible in the hamstrings.

body tension

You build up body tension through regular core training. Exercises like this are good for this Plank, side plank or the hollow body Position. Here your goal should be to do each of the exercises at least one, better even 2 to 3 minutes to keep.

Kraft

Mobility

body tension

2. Advanced calisthenics exercises

If you can already do all the exercises just mentioned, you can slowly approach the first calisthenics exercises. The basic exercises include above all the Muscle Up, Human Flag and Dragon Flag, Front and Back Levers. Below you can see a few sample images.

3. Progression and regression in calisthenics

Since the exercises in calisthenics are extremely demanding, you have to start with easier exercise variations (regressions). For this purpose, the principle of leverage is usually used in the exercises.

4. Important tools for calisthenics training

In addition to leverage, you can also use training equipment and ours TOLYMP calisthenics stations attach. exercise bands, gymnastic rings or sling trainer can ensure that you can do various exercises with some support, even though the exercise is actually not yet possible for you.

5. Warm up properly

Calisthenics exercises are not only extremely demanding in terms of coordination, the strain on your joints is also very high. Especially shoulders, elbows and wrists this requires a lot.

For this reason, I recommend using before each workout easy warm-up exercises for the corresponding body regions to start and not only to stretch them, but also to strengthen them at the same time.

6. Regeneration

As already mentioned, calisthenics exercises are usually also a great strain on the joints. At the same time, they require not only strength, but also good coordination. That's why you should make sure that you give your body enough recovery time during training, similar to heavy weight training.

There should also be some time between the individual training units. Your body needs at least 1 day off to recover sufficiently. In this way you avoid injuries caused by overloading the joints.

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CONCLUSION

If you want to start with calisthenics, you should first master the basic exercises of bodyweight training. That means you should be able to do at least 10 repetitions of each exercise correctly.

When it comes to calisthenics training, you should first start with simple exercise variants and slowly work your way up to the more demanding versions. You can also use tools to make your calisthenics exercises easier.

More calisthenics stations

All made entirely of V2A stainless steel. For calisthenics, street and fitness workouts as well as Trim yourself device or climbing tower for the whole family. Expandable with sling trainer, rings, bands, etc.