[quote]Calisthenics are a form of dynamic exercise consisting of a variety of simple, often rhythmical, movements, generally using minimal equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance.[/quote][B]Benefits:[/B]
You won't gain weight and you will build up a lot of strenght at the same time. This is good if you're on a fight sport. You will also move faster and you'll be able to lift your weight way easier. But the main benefit is that it requires little no equipment. Calisthenics are largely endurance exercises and good for toning.
[B]Exercises:[/B]
[B]Push-ups:[/B] This is an exercise that everyone knows (I hope)
[B]Sit-ups:[/B] This is an exercise that everyone knows (I hope)
[B]Pull-ups:[/B] This is an exercise that everyone knows (I hope)
[B]Pseudo push-ups:[/B] Same as pushups, only your hands are placed near your hips. This is good for planche push-ups.
[IMG]http://i.ytimg.com/vi/IJK_wU4UVw4/0.jpg[/IMG]
[B]Frog stand:[/B] Start in a full squatting position, placing your right hand directly in front of your right foot and your left hand directly in front of your left foot. Make sure the toes of both feet are touching the area where your palm meets your wrist, and your knees are positioned outside and against your bent elbows. Lean forward so your weight is evenly distributed to both your hands and your knees. (Your knees will be pressed against your bent elbows.) Draw your feet off the ground, holding yourself up by your hands and supporting your position with your elbow/knee connection.
[IMG]http://www.crossfitportland.com/wp-content/2007/01/str-frog.jpg[/IMG]
[B]Tuck Planche:[/B] Start in a full squatting position, placing your right hand directly in front of your right foot and your left hand directly in front of your left foot. Make sure the toes of both feet are touching the area where your palm meets your wrist. Instead of resting your knees against your elbows, press them into your chest. Lean forward so your weight is evenly distributed to both your right and left hands. Your back will have a slight curvature as you move into position. Draw your feet off the ground, holding yourself up only by your hands.
[IMG]http://www.wolfreactor.ru/wolf-press-123/wp-content/uploads/2010/08/Tuck_Planche.jpg[/IMG]
[B]Advanced Tuck Planche:[/B] Same as tuck planche, only this time extend your hips back slowly until your back is flat and your hips are at about shoulder height.
[IMG]http://www.beastskills.com/weighted%20advanced.jpg[/IMG]
[B]Straddle Planche:[/B] Same as advanced tuck planche, only this time straighten your legs back until they are fully extended and parallel with the floor. As you straighten your legs, you will most likely need to lean forward a bit further.
[IMG]http://www.beastskills.com/strad1.jpg[/IMG]
And there are more and more.
[B]Stuff that you can use for some exercises:[/B]
I recommend you to get push-up bars if you're doing planche exercises:
[IMG]http://www.homefitnessequipment.org/ProductImages/netmall/HHP-001.jpg[/IMG]
These let you train for a large amount of time and the pain in your wrists will be gone.
[B]Exercise ball:[/B]
[IMG]http://www.exerciseballchair.org/images/blue%20exercise%20ball.jpg[/IMG]
I personally don't use them and don't see why I should, but if you want to, you can go buy one.
[B]Personal progression:[/B]
My progress:
[media][URL]http://youtube.com/watch?v=qFcFYOW1GjQ[/URL][/media]
I'll be posting more videos.
Pretty good but brah try to include some pullup alternatives like typewriters, upside down dips, all that stuff mane
wasnt there this website about this trainer who can do mad calisthenics skills?
Beast workouts I think it was. Something along those lines.
[img]http://img12.imageshack.us/img12/3460/convictconditioning.jpg[/img]
All the exercises from convict conditioning. Jpeg image rape ahoy!
That's a pretty useful chart.
Also one arm handstand pushup, daymmmm.
Pretty awesome if you reach that level, will take a while though.
The book also explained why it would take a month to master each step even if the exercise would be too easy for you, you should keep doing it anyways before you progress.
So if you're already in fine shape it should all be possible in 10 months if you consequently follow the steps.
My mind cannot begin to fathom a one arm handstand push up.
[QUOTE=Binsky;28337687]My mind cannot begin to fathom a one arm handstand push up.[/QUOTE]
[media]http://www.youtube.com/watch?v=w7wvf_zl29w[/media]
Then this is harder to fathom :)
:psyboom:
[QUOTE=Rago;28339112][media]http://www.youtube.com/watch?v=w7wvf_zl29w[/media]
Then this is harder to fathom :)[/QUOTE]
This makes me question the life that i chose to live.
Haha, anyway. I haven't done much progress, I'm stuck on the advanced tuck planche. Very hard to do!
well I can't even do a handstand without instantly falling over.
fuck my balance
[QUOTE=NotMeh;28402366]well I can't even do a handstand without instantly falling over.
fuck my balance[/QUOTE]
Use forefingers, that really helped me. I can now do 1 handstand push-up without any support, woohoo.
How do you even do that shit? How can one be so strong as to do that? I can't even keep myself in a handstand for more than a second. Is it all about balance or is it about true, raw yet tempered strength? I'd do anything to be able to do that shit. So awesomely impressive.
When I was a diver I could do hand stand push ups without a wall but I´ve lost all the balance. I can still do it with a wall and I can even hold myself up with one hand too but shit like that just makes me feel like a bitch.
I think most of it has to do with being ripped as fuck and have literally no body fat, a lot of endurance, stability, and just overall bad assery.
[QUOTE=Kung Fu Jew;28427965]How do you even do that shit? How can one be so strong as to do that? I can't even keep myself in a handstand for more than a second. Is it all about balance or is it about true, raw yet tempered strength? I'd do anything to be able to do that shit. So awesomely impressive.[/QUOTE]
Just start trying to balance the handstand, afterwards start doing push ups, after that, start doing pseudo push ups, etc etc. Handstand pushups should become easy by then
[QUOTE=Kung Fu Jew;28427965]How do you even do that shit? How can one be so strong as to do that? I can't even keep myself in a handstand for more than a second. Is it all about balance or is it about true, raw yet tempered strength? I'd do anything to be able to do that shit. So awesomely impressive.[/QUOTE]
brah like anything else, all it takes is practise
my buddy is like the calisthenics king around my uni, but he only started like a year ago, he used to just workout but now all he does is calisthenics and he`s crazy good-now he has very low bodyfat, and he`s strong as fuck, he can do flag poles and all that shit no problem, upside down dips, typewriters for a fuckton of reps, handstand pushups, etc. even harder that shit that I don`t know the name of
the point is, he couldn`t do any of it a year ago, his lifting stats weren`t impressive at all when he started, all it takes is practise bro
Looks like it's time to begin practicing
What is this tendinitis shit I keep hearing about due to planches? Is there some kind of medical complications that can occur due to doing stuff like this?
[QUOTE=Mr_Razzums;28433399]What is this tendinitis shit I keep hearing about due to planches? Is there some kind of medical complications that can occur due to doing stuff like this?[/QUOTE]
I haven't had any problems while training the planche, al though my wrists hurt after a long training.
Okay, I've taking a pause for 5 days because I overworked my left arm a lot! I've done my first 1 hand pushup, woohoo.
lol I can't do any of the exercises in the OP (except for the 3 first ones)
i can lift fp server with 1 hand
do u even lift
im lifting god fyi
[editline]14th March 2011[/editline]
add me on steam ;__: i get lonely
Al right, I just messed my shoulders up again. Maybe I should rest ANOTHER week... but I don't want to :(
i mean i tried some of this shit and it seems like its going to be too hard on the joints, mainly cause it is so awkward.
However, I do believe one arm push ups and handstand pushups can be beneficial.
[QUOTE=Bftony;28320477][img_thumb]http://img12.imageshack.us/img12/3460/convictconditioning.jpg[/img_thumb]
All the exercises from convict conditioning. Jpeg image rape ahoy![/QUOTE]
Totally doing this!
I'm not sure where to go next. I'm doing lunges, squat, push-ups and planks. I gave up on sit-ups and crunches.
So, how efficient is this compared to cardio?
Our machine broke and running makes my ankles catch fire after 10 minutes. I was on the machine for 2 months, lost 30 pounds, it broke and I gave running a try (I was literally in the best shape of my life) and I couldn't go for more than a mile. Considering I was running 30 minutes nonstop on an uphill program on an elliptical, doesn't make sense.
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