The right start to training – the most important preliminary exercises.
In this article, Coach Zimo explains to you how you should best train so that you can eventually master the cool, demanding exercises. Muscle up, human flag, front and back lever will soon no longer be a challenge for you.
Coach Zimo is a sports scientist, trainer and athlete himself. In his online magazine [ALL-ROUND 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.
1. The most important basics of bodyweight training
The transition between the traditional body weight training and Calisthenics is flowing. Since the exercises in bodyweight training 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
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.
2. Advanced exercises
If you can already do all of the exercises just mentioned, you can slowly work on the first ones Calisthenics exercises approach. The basic exercises here include: Muscle Up, Human Flag and Dragon Flag, Front and Back Levers. Below you can see a few sample images.
3. Progression and Regression
Since the exercises in training with your own body weight are extremely demanding, you need to start with easier exercise variations (regressions). For this purpose, the principle of leverage is usually used in the exercises.
4. Important tools for 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
These exercises are not only extremely demanding in terms of coordination, but they also put a lot of strain on your joints. Particularly 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, these exercises usually put a lot of strain on the joints. At the same time, they require not only strength, but also good coordination. That's why you should make sure to give your body enough recovery time during training, similar to heavy strength 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.
Neverest Max
A fully equipped calisthenics station with gymnastics rings, sling trainers, dip bars, pull-up bars and much more for a variety of training options.
-
Pull-up bars with quick adjustment
-
Complete station can be individually expanded thanks to the clever modular system
-
Stable construction, made entirely of V2A stainless steel
CONCLUSION
If you want to start, you should first master the basic exercises of bodyweight training. This means that you should be able to complete at least 10 repetitions of each exercise correctly.
In the Calisthenics training yourself, you should first start with simple exercise variations and slowly work your way up to the more demanding versions. You can also use aids to make your calisthenics exercises easier.
Image sources: Photographer ©Stephan Tischmann
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.
-
Certified according to TÜV standard DIN EN 16630:2015-06
-
Individually adaptable thanks to the clever modular system
-
Stable construction, made entirely of V2A stainless steel
