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Kamis, 01 Oktober 2015

Beginner Calisthenics Workout Plans and Advice


 

Beginner Calisthenics Workout Plans and Advice


So you are searching for a beginner calisthenics workout routine? In that case, you are on the right way to begin a sport which can help you to build bigger and toned muscles without even going to do gym. One of the greatest advantages of body-weight training is that you can do anywhere, anytime, and there are a lot of exercises you can choose from to strengthen your entire body Besides, it is a good strength training for all sort of sports, it supports with weight loss and it is a good start if you want to do bodybuilding in the future. If you are interested in calisthenics, I’m sure you have already seen many videos in which boys make amazing movements. But before you want to make a calisthenics exercises such as the human flag or one arm pull ups you need to be really strong at the basis.

What are the basic calisthenics exercises you will have to start with?

  • Various pull-ups – This workout is essential to strengthen your back and arms, and secondary muscles such as your abs and shoulders.
  • Pushups – This exercise will build your strong chest and triceps, and secondary muscles like shoulders.
  • Squats – To strengthen your legs.
  • Various dips – This workout is responsible to strengthen your whole upper-body.
  • Ab exercises – There are several body weight abdominal exercises. Having a strong core is crucial for calisthenics.

Front Lever Complete Guide


The Front Lever is a pretty hard element to perform without any special training for it, don’t think that over night you’re going to do it.The front lever takes a lot of exercise and good technique in order to learn to do it without injuring yourself or doing it wrong. Front Lever is pretty popular among the Street Workout culture and it’s considered a superb move to do and get good at since the variations of the Front Lever are much more spectacular in the Calisthenics world. Originally, this element is, of course, performed by the Gymnasts on the rings which takes a lot more strength than on the bars.Gymnasts consider Front Lever as a “A Element” which is among the basics element one gymnast should know.In other words, Front Lever is a basic and beginner exercise for them.

Prerequisites

Before you’re getting into this exercise you need to make sure you at least have some basic strength.I really recommend that you first make sure you can do all the prerequisites for the Front Lever.Don’t rush it, take your time because if you’re not careful, you could injure yourself pretty badly.I’m not talking about falling off the bar, I’m talking about the strain that the Front Lever puts on you when you train it.Be careful and try to at least limit your risk of injuries by mastering the following prerequisites:

10-15 Leg Raises on the bar

Leg raises could be a little difficult at the beginning but make sure you’re doing them in a controlled motion and again, don’t rush it.

15 Pull Ups

Pull ups is a basic exercise that needs to be mastered.You need to get at least 15 pull ups before moving to the Front Lever Training.Pull Ups will give you the strength in your biceps and lats that are really needed when performing a front lever.

15 Seconds L Sit

This exercise will help you build the required strength in your core muscles, the abdominal muscles.Keep in mind that this exercise requires a huge amount of abdominal strength, so if you want to get the Front Lever as soon as possible, you should train your abs as much as you can by doing more static exercises.

Technique

The technique on this exercise is very important because if you’re training the move with bad form then you are never going to learn how to do it.A lot of guys make the mistake of forcing the progressions on the front lever without caring about the form.Knowing the technique helps you improve your progression by a lot.

Tucked Front Lever

This is the first exercise that is a direct progression of the actual front lever so before trying it make sure you got your prerequisites and the above progression.As you’ve learned with the previous exercise, while hanging on the bar: Pull yourself up in the following position and stay there.Before moving on to the next exercise for the front lever make sure you can do at least 20-30 seconds of the tucked front lever in 3 consecutive sets.

Advanced Tucked Front Lever

The advanced tucked front lever consists in you extending your legs Keep in mind that you need to take your time while progressing through those exercises because this exercise puts a great amount of strain on your muscles and tendons.You should get to the point where you can stay at least 15 seconds on this position.Keep on practicing and don’t lose faith!

One Legged Front Lever

This exercise can be done while you are training the advanced tucked front lever since the difficulty of this exercise is pretty similar.The one legged front lever should be done with one leg fully straight and the other one tucked to the chest.Make sure you practice both legs And again, 15 seconds is recommended before moving to the straddle front lever !

Straddle Front Lever

When you get to this point you can congratulate yourself because not many can get here and you are just one step away of getting the full front lever! Get to the point where you do at least 10-15 seconds on 3 consecutive sets before trying the Full Front Lever.

Full Front Lever

When you get to the point where you can hold a front lever don’t stop training ! Use your previous front lever progressions as a warm up before doing the Full Front Lever and keep on progressing until you reach at least 10 seconds of it.

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