Calisthenics Post 5: Training

Complete Calisthenics

The Ultimate Guide to Bodyweight Exercise

By Ashley Kalym 

Over-Training and Under-Training

"Undertraining is not necessarily a problem, as the only consequence is that you may not progress as quickly as you potentially could." (Kalym).

When you under-train, you dont push your body hard enough to get gains faster. This is why many people always struggle to stay consistent with their fitness; once they don't see results as fast as they wish they could, they stop trying because they see how their "workouts" aren't doing much. 

This is key.

You have to have the right motivation at all times to see results. If you are constantly, on and off, on and off, this will not improve your physique in any way. 

However, it is also key to try not to over-train. Over training can cause various injuries and tears so always be careful!

When working out, take your time for your body to recover and get stronger. Slow progress is still progress. How do you let your body recover?

Calisthenics Blog 4: Rest

Complete Calisthenics

The Ultimate Guide to Bodyweight Exercise

By Ashley Kalym

Rest

"To recover from your workouts, there is nothing more important than adequate rest, good nutrition, and above all else, sleep." (Kalym). 

Sleep is required for muscle growth. If we dont give our bodies breaks and rest, we'll fall apart. Sometimes we get caught up in our daily lives and stress that we forget about the huge deal rest does for us. 

 

Make sure you always get enough sleep and give your body time to heal. How many hours of sleep are you getting every night?

Calisthenics: Food and Nutrition

Complete Calisthenics

The Ultimate Guide to Bodyweight Exercise

By Ashley Kalym 

Nutrition 

"If you are serious about building real strength and power, then you will need to ensure that you eat the correct amount of nutrients and properly hydrated" (Kalym).

To build up your strength and physique you need to closely watch what you eat; make sure that the amount of Carbs you consume doesn't get too out of control. However, always take it easy on yourself; allow a cheat meal or a snack for yourself once in a while, just don't let it get out of hand. 

Make sure you eat natural food. Whether its fish, meat poultry, eggs, fruits, vegetables or many others, it is all good for your growth. A strange but effective way of selecting food is "Simply hold it in your hand and ask yourself whether it has a single ingredient or not. If it does, then eat it, if it doesn't, then don't". 

Fair nutrition is mandatory when building the best physique you can get. Would you rather eat that cupcake in your hand, or rather earn the best physique of your life? Your choice. 

Calisthenics Post 2; Handstands

Complete Calisthenics; Handstands

Handstands are very good exercises because of the mandatory muscle demands to perform them. "Handstands literally place a demand on every muscle group in the body, from the hands, shoulders, back. and core, to lower body." (Kalym).

1. "To progress with the handstand group of exercises you must be completely confident when your body is inverted." It is best to start off handstands next to a wall for it will prevent you from falling over and hurting your neck or back. 

 

 

2. Position your hands from 6" to 1' from the wall.

3. Kick up into the air with your rear leg first and the other leg following it until you reach the wall.




4. Stand there as long as you can then when you are ready to come down, slowly let one leg to drop before the other.



5. Once you've perfected the handstand, you could also try handstand pushups. These are very complex and tough workouts so be careful!


Handstands are really nice workouts and build great strength and balance in your arms and upper body. I personally try to always plug variations of handstands into my upper body workouts. Not everybody, however, could perform handstands properly, so are you ready to become unique and different from everybody else?

Calisthenics

Complete Calisthenics

The Ultimate Guide to Bodyweight Exercise

By Ashley Kalym 

Though Calisthenics has many positive attributes to it, it has negative points also. Some Positive points Ashley Kalym points out about Calisthenics is everybody is able to do them, it is safe, you can pick your own pace, calisthenics is used in every sport, and that it builds unique strength. Some negative points as to what Ashley again showed me were that from Calisthenics aren’t meant to massive muscles, and also that the lower body has only a limited amount of workouts you are able to do.

Before you begin any type of workout or routine, it is crucial to your joints, and muscles that you are well stretched, and ready.

Pushups is one of the most popular Calisthenics moves because of its many uses. So even is you are new to Calisthenics or you’ve been practicing it your whole life, you’re still required to do pushups.

               

Our wrists are one of the main joints in calisthenics so it is a good idea to maintain healthy wrists. 

               

And lastly, always switch up the type of pushups you do. Go from focusing on wide pushups, to narrow diamonds, from military to far wrestlers.