SadnessWYJ
Beauties Can Die
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What the fuck is this shit ?
"Calisthenics refers to exercises that are done in a rhythmic, systematic way using the body weight for resistance"
calisthenics is closed kinetic chain exercises, calisthenics obviously use bodyweight but you are free to added external resistance (weights,bands) .
- difference between calisthenics and free weights
,the biggest difference is the isolation, in calisthenics its IMPOSSIBLE to isolate muscles, you can only train them in group, however you can target muscle while minimizing the other muscles involvement.
This is both advantage and disadvantage
Advantage :
LOW REST, using group of muscles make the rest time shorter than when you using weight
Disadvantage:
Muscles growth is slower than free weights
Equipment
I will split them into priority and you can get if you want (YCGIFYW)
Priority :
BODY (over for ghostcels)
You know why
FLOOR(sorry,floorlets)
PULL UP BAR:
Pull up bar is critical
Rings:
-i wrote long post explaining this, will find it and edit this later
Dip station or use chairs like me
paraletters:
For healthy wrists etc
YCGIFYW:
Weight belt ( must if you esnt to add weights)
Weighted suit
Wrist braces(can be priority if you want to get in skills)
Handstand canes
Bands
Exercises
I will split exercise into push, pull, core, legs, push and pull both can be separated into horizontal and vertical ,before i get in any exercise lets explain gripsand hand placement
Grips
Pronated
This one is what you use in pull ups, front levers
supinated
This one is what you use in chin ups, body rows,back lever
False grips / hook grip:
Muscle ups, iron cross
Hand placement
finger pointing forward :
Need good wrist flexibility
Good for : any push exercise for general
Pointing slightly to the sides:
Slighty Less wrist flexibility, more finger strength
Good for : any push exercise, PPPU
Pointing to sides:
if you have any wrist pain in push movements like push ups or handstand just turn it to side and you're good to go
This is the preference for begginer in planche work
Its what you will use in PB or dips
Pointing backward :
This one completely expose your elbow pit, placing pressure in your distal biceps tendon and elbow joint it can both help your biceps (biceps plank, bicep push up) ,or a free ticket into hospital for tendon reattachment surgery (ANY KIND OF PLANCHE WORK), i don't even dare to use it for planche leans tbh, use it only when you reach straddle planche at least with any of the HP above.
You will use it in L SIT
Scapula: scapula is one of most important muscles in bodyweight training
generally you want it to move in the opposite direction of the movement
pull ups /chin ups :
This post found in lookism explain it perfectly
lookism.net
Dips:
Form support position, lean forward and go down, then go up lmao
Muscle up: pull up+false grip+dip
Skills :
L Sit
L sit is the most basic skill, it's also amazing skill when it come to core strengthen, if you can't do it you're fucking weak
Handstand
Most important skill when it come to rewards, top tier shoulder, core, and forearms exercise, it teach you body awareness which is important when learning other skills
Front lever
Top tier ab exercise, supreme lats exercise
Back lever
Really good for biceps
Planche
Most iconic skill, i should make separate guide for it tbh
Sets/ reps/ rest
For strength you want 3-5 reps
For maximum strength at high intensity
For hypertrophy you want 9-12 reps
6-8 for both i guess
You should rest for 1-3 minutes depending on your state
"Calisthenics refers to exercises that are done in a rhythmic, systematic way using the body weight for resistance"
calisthenics is closed kinetic chain exercises, calisthenics obviously use bodyweight but you are free to added external resistance (weights,bands) .
- difference between calisthenics and free weights
,the biggest difference is the isolation, in calisthenics its IMPOSSIBLE to isolate muscles, you can only train them in group, however you can target muscle while minimizing the other muscles involvement.
This is both advantage and disadvantage
Advantage :
LOW REST, using group of muscles make the rest time shorter than when you using weight
Disadvantage:
Muscles growth is slower than free weights
Equipment
I will split them into priority and you can get if you want (YCGIFYW)
Priority :
BODY (over for ghostcels)
You know why
FLOOR(sorry,floorlets)
PULL UP BAR:
Pull up bar is critical
Rings:
-i wrote long post explaining this, will find it and edit this later
Dip station or use chairs like me
paraletters:
For healthy wrists etc
YCGIFYW:
Weight belt ( must if you esnt to add weights)
Weighted suit
Wrist braces(can be priority if you want to get in skills)
Handstand canes
Bands
Exercises
I will split exercise into push, pull, core, legs, push and pull both can be separated into horizontal and vertical ,before i get in any exercise lets explain gripsand hand placement
Grips
Pronated
This one is what you use in pull ups, front levers
supinated
This one is what you use in chin ups, body rows,back lever
False grips / hook grip:
Muscle ups, iron cross
Hand placement
finger pointing forward :
Need good wrist flexibility
Good for : any push exercise for general
Pointing slightly to the sides:
Slighty Less wrist flexibility, more finger strength
Good for : any push exercise, PPPU
Pointing to sides:
if you have any wrist pain in push movements like push ups or handstand just turn it to side and you're good to go
This is the preference for begginer in planche work
Its what you will use in PB or dips
Pointing backward :
This one completely expose your elbow pit, placing pressure in your distal biceps tendon and elbow joint it can both help your biceps (biceps plank, bicep push up) ,or a free ticket into hospital for tendon reattachment surgery (ANY KIND OF PLANCHE WORK), i don't even dare to use it for planche leans tbh, use it only when you reach straddle planche at least with any of the HP above.
You will use it in L SIT
Scapula: scapula is one of most important muscles in bodyweight training
generally you want it to move in the opposite direction of the movement
pull ups /chin ups :
This post found in lookism explain it perfectly
pull-ups & chin-ups mastery guide/megathread
i'm convinced everybody is aware of the difference, to make it quick, chin up = supinated grip, pull up = pronated grip. i prefer chin ups as a compound exercise for several reasons: -larger ROM [1] -recruits more muscle mass [2] -allows to use heavier weight in regards to recruiting more...
lookism.net
Dips:
Form support position, lean forward and go down, then go up lmao
Muscle up: pull up+false grip+dip
Skills :
L Sit
L sit is the most basic skill, it's also amazing skill when it come to core strengthen, if you can't do it you're fucking weak
Handstand
Most important skill when it come to rewards, top tier shoulder, core, and forearms exercise, it teach you body awareness which is important when learning other skills
Front lever
Top tier ab exercise, supreme lats exercise
Back lever
Really good for biceps
Planche
Most iconic skill, i should make separate guide for it tbh
Sets/ reps/ rest
For strength you want 3-5 reps
For maximum strength at high intensity
For hypertrophy you want 9-12 reps
6-8 for both i guess
You should rest for 1-3 minutes depending on your state
