By the healthiergang writer , personal trainer ()
Calisthenics Exercises To Get Started
Calisthenics represents bodyweight training and, as such, he plans to become experts in mastering his own body. Those who practice Calisthenics can do very complex bodyweight exercises.
The tools most used in this discipline are certainly the bar and parallel bars. But before even using these tools, especially if you are just starting out, it is good to start with exercises that allow you to learn the typical posture of those who practice this activity, in order to make the exercises more effective and safe for the joints.
Hollow
The attitude used by those who practice calisthenics takes the name of "Hollow". You will often hear people say keep the "Hollow", you did not have the "Hollow", etc ... In fact, every exercise to be done correctly will involve assuming this "Hollow" which in simple terms indicates a curved attitude of the back, in order to stiffen it and make the whole body move as one unit!
The Hollow is reached by retroverting the pelvis and protruding and depressing the shoulder blades. This will improve the implementation of the Skills, prevent injuries and have a perfect technique in the exercises.
In the practice of Calisthenics, the Hollow Position attitude is fundamental. And it is one of the first requirements to learn for those who want to practice and improve in bodyweight training.
To learn the Hollow Position posture exercises for the Core are important, exercises suitable for everyone and which will allow you to raise the athletic level in all exercises.
The exercises that somewhat represent the ABCD of Calisthenics are:
? he plank
? l’Hollow Body Position
? he Side Plank
? the Plank Inverso / Arch Body
Let's see them better ...
? He Plank
It is undoubtedly one of the basic exercises of Calisthenics, obviously in this case we are talking about Plank in Hollow. To perform it in this way, you must always maintain the retroversion of the pelvis, the protracted and depressed shoulder blades. The feet rest on the back on the floor. A good timing is to achieve a hold of 4 sets of 60 seconds with a recovery of 60 seconds.
? L’Hollow Body Position
Hollow Body Position is also a fundamental exercise, and those who practice this discipline will perform this exercise in almost all workouts. The same precautions apply as for the Plank, so even during this exercise the buttocks will be in retroversion and the lumbar area will always remain in contact with the floor.
We start with the basic versions with gathered legs and then move on to subsequent versions up to the complete version (legs extended together and arms extended for the back). An excellent timing here too is to achieve a hold of 4 sets of 60 seconds with a recovery of 60 seconds.
? He Side Plank
This exercise is essential for lateral body strengthening. Preparatory exercise for learning the Human Flag. Also in this case the exercise is carried out maintaining the Hollow position. A good timing is to achieve a hold of 4 sets of 60 seconds per side with a recovery of 60 seconds.
? The Inverse Plank / Arch Body
These two exercises are important for strengthening the core and erector muscles of the spine. Excellent to compensate for the closing exercises carried out previously. The Inverse Plank is also used to actively “open” the shoulders and chest, as seen in the photo.
It is best not to skip these two exercises but to always perform them in order to correct any posture problems. Also in these exercises a good timing is to reach a hold of 4 series of 60 seconds with a recovery of 60 seconds (in the photo below I am performing the Arch Body).
You can view the exercises mentioned in this video.
In the next articles we will see exercises to go to work with the bodyweight with the upper part and the lower part in the Calisthenics style.
Here instead you will find the first article of the series.
Good workout.
