Calisthenics is all about building muscles wherein to build strength, you employ your body weight.
Calisthenics mastery is a long process, but if you persist with it, it can be highly rewarding. But what makes this subject even more interesting is that there is always more to discover and learn.
Training will take a lot of sweat, determination, and persistence, but if you set your mind to it and follow the instructions, anyone can attain the strength levels that athletes and gymnasts have accomplished.
One of the most enjoyable aspects of calisthenics training is learning new abilities. The Front Lever and Muscle Up, for example, both require a bar or rings. Others, like the human flag, rely on a pole. However, because many calisthenics and gymnastics abilities can be performed on the floor, they are excellent for home training, whether by choice or need.
Progression exercises are simplified versions of a talent that will assist you in mastering the complete skill. Isometric Skills are holds that take advantage of your body’s levers and hinges. Progression exercises for isometric skills entail reducing the lever to make the task simpler, and then gradually increasing the distance of the lever as your strength and control develop. Skills in dynamics aren’t particularly strong.
These are abilities where you shift from one position to another without following a clear pattern, such as a handstand push-up. Negative repetitions, isometrics, and micro reps are all common movements in these workouts.
Dynamic skills are typically more sophisticated versions of isometric skills, and they require more effort to master because you must first master the first skill.
1. Upper Body Pushing Exercise
Upper-body pressing workouts strengthen your upper-body pressing muscles. A horizontal push and a vertical push are two different types of upper body pushes.
These muscles include the following;
- The chest,
- Front shoulders,
- Medial shoulders,
- Strong triceps are all important parts of the body.
2. Upper Body Pulling Exercises
Pulling exercises for the upper body strengthen the muscles in your back that draw items towards you. The horizontal and vertical pulls of the upper body can be divided into two categories.
These muscles consist of the following;
- biceps,
- rhomboids,
- trapezius, the lats,
- the posterior shoulders
3. Knee Flexion Exercises
Knee flexion exercises strengthen the muscles that allow you to squat and return to a standing position.
Among them are the muscles;
- adductors,
- quadriceps
- hip muscles,
- glutes
4. Single Leg Exercises
Single-leg workouts improve your ability to balance each leg separately. If you haven’t already noticed, The majority of your day is spent on one leg.
These workouts will help you to get stronger.
- The quadriceps
- Core musculature
- Adductors
All of the tiny stabilizer muscles that aren’t typically engaged during bilateral workouts are all targeted.
5. Hip Extension Exercises
Hip extension exercises help you flex and stretch your hips by strengthening the strong muscles of the posterior chain. These muscles include:
- glutes
- hamstrings
- the low back
6. Core Stabilizing Exercises
Abdominal exercises such as sit-ups and crunches are ineffective. isn’t the best method to strengthen your abs. Instead, you should work on core stability.
This refers to a person’s capacity to withstand motion while under stress. Okay, now that we’ve covered all of the fundamentals, let’s get to the fun part.
The next chapters will go over the whole list of calisthenics exercises, organized by body area and difficulty.
7. Using two fingers in handstand
Also known as Zionist KungFu with Two Fingers. A handstand on two fingers is an exercise that will leave you speechless. Only very few people are capable of accomplishing this task.
As a result, this exercise deserves to be ranked first among the most difficult Calisthenics exercises.
8. Wall-assisted handstand
You may be wondering if a one-finger handstand is even feasible, and the answer is yes. Most people would just dismiss this achievement as impossible.
Nevertheless, after a lot of hard effort and attention, certain Calisthenics specialists have been able to adopt the one-finger handstand.
9. Single-arm pull up to handstand
The one-arm pull-up to handstand is a one-of-a-kind test of strength and concentration.
This maneuver is only suitable for a Calisthenics expert since it takes a great deal of practice.
10.Single-arm handstand pushup
The one-arm handstand pushup is a great experience for individuals who want to improve their Calisthenics skills. This is one of the most difficult workouts.
This workout has only been tried by a few people on the list. Paul Wade is at the top of the list. This relocation takes a significant amount of effort and preparation.
11. Single-handed planche
Since this single-handed planche is very much about hand balance, it’s not a simple maneuver.
Whenever you drop one arm and rely solely on your one-handed balance, the challenge level increases.
12. Using a cane, do a single-arm handstand.
This Calisthenics technique will astound and surprise you since it involves executing a one-arm handstand while using a cane. The actual difficulty of this maneuver is maintaining balance and concentration.
13. Wall Push-Ups
Placing your outstretched hands on the wall at shoulder width, at the level of your chest, about 4 feet away from a wall.
Bend your elbows and lower yourself until your forehead is in contact with the wall.
14. The Standard Push-Up
Place your hands at chest level, clench your buttocks, and engage your abs while just bending at the elbows to execute a conventional pushup correctly.
All through the exercise, your torso should remain in the same position. At the end of the exercise, keep your scapula retracted.
15. Push-Ups with a Tight Grip
The triceps-dominant lift becomes far more triceps-dominant as your hands go closer together.
This variant alters the movement’s leverage. Consequently, this allows the arms to perform the additional effort.
16.The Decline Push-Up
You may increase the amount of weight your arms have to raise by putting your feet on a bench.
Since the angle at which you are pressing gets more severe, the decline push-up will train the upper chest a lot more. There are no exceptions to the usual push-up regulations.