Are you a calisthenic aspirant and ready to work on your craft for more than 6 hours in a day? We are going to share the basic progression and the tips to make your core strong for your correct posture.
If you have done weight lifting or any other type of bodybuilding exercises at a professional level, you can feel the difference in your body if you turn toward calisthenics. It is more about body weight exercises which many look easy or capitative but not everybody can reach at that level.
You have to dedicate more than one year to achieve only one correct posture. Once you have started and there is no way back for you, it is the ultimate step to get muscle mass, endurance, flexibility, and strength without investing much money. People who want to lose weight can easily rip the extra fat out without paying much money at the gym.
The best part about the calisthenic is that anybody can start it with their dedication and hard work. Here are some best tips to get the right posture without getting injured.
- Have your nutrients: First and foremost, take care of the nutrients. If you want to use supplements you can use after training. As it is high intensity exercises, you need the exploded energy. So choose the best mass gainer in the market to fill the nutritional gaps and stay energized every time. Focus on fruits and vegetables, herbs, and other natural foods. Of course, avoid the junk foods which will only create hindrance in your training.
- Know Your Skills: You must have strength in doing the exercises: 10 pullups, 10 burpees, 10 chin ups, 20 pushups, 20 dips, 25 jump squats, 50 crunches, and 40 seconds jumping ropes. If you can do all these exercises in a 30 second gap, you are able to attempt calisthenics for beginners.
- HandStand: It is one of the most attractive exercises, everyone wants to perform. But lacking the required strength and skill, they are unable to do so. Handstand needs the strength in your lower back, hands, shoulders, stomach, legs, and almost every part of your body. So, first try to make them strong. If you are a gym goer that doesn’t mean you can do hand stand easily as you think that these parts of yours are strong. For gaining the muscle strength you should try to stand against the wall and hold as long as you can. Do the ninety degree push ups for warm up.
- Push ups with Handstand: Once you become a master of handstand with the support of a wall, you should start doing push ups. It will train almost every muscle of your body especially your wrist, arms, shoulders and upper chest. As you are able to do these pushups, you have enough strength to start handstand without any support. Don’t spread your palm wide. Try to use a little closed palm like a tiger paw. You can directly attempt the handstand but these all progression are important to save you from injuries.
- Planche: One of the hardest exercises to do. In this exercise, you have to do push ups only with the help of your hands only. Else your hands, the full body will be in the air. It is awestrucking exerce no doubt. First you have to try to balance with your hands by folding your legs in a sitting position. It needs push up bars. These will give your body the required height and make your efforts easy to lift you up. With these, you should try to push your body in the air. If you are familiar with gym exercises, you need to do bar dips. The bar dips cover every muscle of your hand that needs to lift while doing progression of planche. Yes, you can try the planche position on bar dips but it can be dangerous. Slight mistake can leave you injured.
- Get a sound sleep: Resting or sleeping is one of the most needed things for a healthy lifestyle. But if you are doing high intensity exercises like calisthenics, you must pay good attention to your sleep. Before going to bed, you must take the supplements that your body requires to recover fast while sleeping.
Calisthenic is becoming quite popular among the youth as it is an ultimate workout for strength, endurance, and flexibility. But most importantly, it looks very cool to perform even a simple exercise. The calisthenic demands an extreme level of commitment and dedication. If you have enough time to show your dedication, only then you should try. There will be many times when you will think of quitting but this is no option. Because once you have quit, all your efforts will go vain. People get frequently injured while attempting these exercises. So be careful. Keep your body hydrated and meet the nutritional requirements of it to avoid injury.
