Who said calisthenics is boring? Well, it doesn’t have to be! Not when you perfect the art of exploring your physical potential. Whether you’re a beginner trying to learn the basics or a seasoned enthusiast, these tips will help you take your “game” to the next level.
But, First Things First
Here’s the thing, you don’t have to buy equipment to get started with calisthenics. Yes, you can begin training at your local playground. Even then, it is essential to mention that using the right hardware makes it a lot easier to learn and perform a new skill. Be sure to invest in sturdy, high-quality gear. Avoid anything cheap. Put differently; you get what you pay for.
What if you don’t have the money? In that case, ensure that you have access to the necessary equipment. Go to the gym if you have to. Or, you can visit the park if that’s where you’ll get a pull-up bar. Remember, like any other fitness regimen, the more the practice, the more the progress.
Splits? Forget About Them for a Minute
For starters, calisthenics is a combination of exercise. In essence, this implies that it is virtually impossible to do the traditional bodybuilding splits.
Chin-ups, for instance, are excellent for working out your biceps. On top of that, they enable you to stretch your shoulders and back as well. Sure, this isn’t a bad thing, but you’re better off dividing your workout program into particular movements (such as pull/push), or parts of your body (such as back/front and so on).
More specifically, you can do dips, chin-ups, and handstands on one day, and then pushups, back rows and pull-ups on another.
Choose a Quality Program
While learning and perfecting new skills boils down to repetition, you must get it right from the get-go. Any program worth your attention should introduce you to the fundamentals. In other words, it is critical that you begin with the amateur skills and climb your way up the ladder.
Keep in mind that it will take you a couple of weeks (or even months) before you can master advanced skills. In fact, there’s every probability that the YouTube calisthenics sensation you’re following has trained for years!
The long and short of it is that you should avoid any program that introduces you to advanced workouts such as muscle ups. Better yet, anything that feels overwhelming isn’t worth it.
…And, Speaking of Basic Exercises, Here’s a Rundown of What you need to Master
Begin with negative chin-ups before moving to Australian pull-ups. Perfect the full chin up and progress to the pull up. You’re likely going to learn the chin-up first because all you have to do is to turn your palm toward your body. The ripple effect is that you will engage your biceps to support your back muscles.
Dips are excellent exercise if you want to perk up your triceps for push-ups. Be sure to use something sturdy such as a box or bench. Place your hands on the edge, adjacent to your hips. Spread your legs before sliding your hips away from the bench. The idea is to make sure that your hands support your body weight.
Follow this by bending your elbows to lower body before straightening your back. Finish by curving your chest in a way that allows you to target your triceps.
Assisted Pistol Squat
These are ideal for measuring your body balance and core strength. To perform an assisted pistol squat, you will hold on to the upright part of your squat rack or pull-up bar. You will then use your hand-hold to support your body if you have a problem rising back up after coming down.
Other basics exercises to perfect include the standard pushup and the pushup to handstand.
The Bottom Line
When done correctly, calisthenics can help you improve your physical ability and by extension your overall wellbeing. Make sure that you get as much information as you can about the routine. You can even hire a personal trainer if you have the money and time. Keep training until you achieve the desired results. Of course, like any other workout regimen, you need to watch what goes through your mouth!