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You have to learn to walk before you can run.
Unfortunately, this old adage is often forgotten when it comes to the world of fitness – and specifically calisthenics.
Calisthenics is the formal word for bodyweight workouts. It comes from the Greek words for “beauty” and “strength”. So if you’re interested in achieving either of those, knowing the fundamentals of calisthenics is critical.
If you want to maximize your results and truly transform your body – the first step should be to master the use of your own bodyweight, before you go load up 300lbs on a bar and try tossing it around.
David Morin here from Blue Star Nutraceuticals and today I’m going to run you through the 5 fundamental movements of calisthenics to ensure those of you just beginning are building a functional foundation for explosive muscle building and fat burning results.
And for those of you who skipped these or don’t perform bodyweight movements enough – this will be a wake-up call, immediately showing you whether your body actually performs as good as it looks.
Ready to take your first step towards mastery?
This is The Fundamentals of Bodyweight Workouts and Why They’re So Important Let’s get to it!
Exercise #1: Push-ups
The push-up is one of the most important fundamental movements for upper body strength development and core stability.
Setup in a pushup position with your hands underneath your shoulders, feet together, body straight like a board – don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top.
If these are too challenging for you, you can start performing these from your knees and gradually progress towards full push-ups. Just make sure to keep your body straight throughout the movement, no raising or lowering those hips.
Once you’ve mastered the fundamentals of this movement, you can work in advanced variations like clapping push-ups, tiger bend push-ups, archer push-ups and more.
Exercise #2: Pull Ups
These are one of the best exercises for developing your back and grip strength – they are also a key exercise for building the coveted V-Taper physique.
Find a pull up bar, jump up, retract the shoulders and think pulling with your elbows trying to tuck them in your back pockets to engage your lats. Remember to work your back, not your biceps. If you can’t do pull-ups yet, use some bands to assist you until you’re strong enough.
Again, once you’ve mastered the fundamentals of these, you can start incorporating advanced variations like front lever pull ups, side-to-side pull ups, one-hand chin ups and more.
Exercise #3: Dips
These are an incredible exercise for developing those t-shirt stretching arms with thick, powerful triceps and can be great for developing chest strength and size as well.
Find a set of parallel bars or a dip station and prop yourself up on your hands, arms extended. Lower yourself down slow and controlled until your arms reach 90 degrees then explosively push yourself back up to the top.
If you can’t do these with your bodyweight yet, you can use a band to assist you.
Exercise #4: L-Sits
Find a pull-up bar or a set of parallel bars – hang or hold yourself up then raise your feet straight out in front of you until parallel with the floor and your body forms an L shape.
Then simply hold this position, keeping your core braced hard the entire time.
Once you’ve mastered the fundamentals of this isometric hold exercise, you can add some movement to it by performing L-Sit Pull Ups or L-Sit Dips for an advanced variation.
Exercise #5: Single Leg Squats
Finally we have single leg squats. These can be performed as a pistol squat or split squat – both variations should be practiced and mastered.
For a pistol squat, stand with your feet about shoulder width apart, keep your chest up, back straight, core braced. Then raise one leg in front of you as you squat down as low as possible then drive through your heel back to the starting position. Perform all reps on one leg, then switch legs.
For a split squat, setup in a lunge position with your bodyweight shifted over your front leg. Lower down into a deep lunge, keeping your back knee just off the ground and drive through the heel of your front leg back to the top.
Your back leg should only serve as a tool to help you stay balanced. Your front leg should be doing all the work.
And there you have it!
#Calisthenics #BodyweightWorkout #BlueStarNutraceuticals