Handbook of Calisthenics: Hypertrophy and Free-Body Strength: The Best Exercises, Workout Charts and Specific Nutrition for Increasing Muscle Mass by Miller William

Author:Miller, William
Language: eng
Format: epub
Published: 2023-10-03T00:00:00+00:00

Mistakes to avoid in calisthenics

Lack of warming up

Insufficient warm-up before Calisthenics training is a common mistake that can affect performance, increase the risk of injury, and limit training results. Warming up is important to prepare the body and mind for intense physical activity. The following are some points to consider to avoid this mistake:

Increased body temperature: Warming up aims to increase body temperature and blood circulation, resulting in better flow of oxygen and nutrients to the muscles. This promotes lubrication of joints, increases elasticity of muscle tissues and tendons, and prepares the body for high-intensity physical activities.

Muscle preparation: warm-up is used to activate the muscles that are being worked on during training. Mobility exercises and specific movements can prepare the muscles for the upcoming activity. In Calisthenics, for example, it can be useful to perform dynamic stretching exercises to lengthen the main muscles involved such as shoulders, back, arms, legs, and trunk.

Performance enhancement: proper warm-up can improve performance during training. Gradually increasing the intensity and amplitude of movements during the warm-up allows the body to gradually adapt to the next physical activity. This helps improve strength, endurance, and coordination in Calisthenics exercises.

Reduced risk of injury: proper warm-up can help prevent muscle, tendon, and joint injuries. Increased body temperature and improved tissue elasticity reduce the load and tension on muscles and joints, making sprains, muscle tears, or other workout-related injuries less likely.

Mental preparation: warming up is not only about the body, but also about the mind. Taking the time to mentally focus on the upcoming workout, visualizing movements and mentally preparing for physical exertion can help improve concentration and motivation during training.

It is important to use at least 10-15 minutes of complete warm-up before Calisthenics training. This can include dynamic stretching exercises, joint mobility exercises, muscle activation exercises, and specific movements to properly prepare the body. In addition, it is always advisable to consult a professional trainer or Calisthenics teacher for guidance tailored to your fitness level and goals.

Improper technique during exercises

Proper technique is essential in gymnastics to achieve optimal results and avoid injury. Errors in exercise technique can often compromise the effectiveness of the movement and jeopardize the safety of the athlete.

Here are some important points to consider to ensure proper technique during gymnastics:

Body alignment: it is important to maintain good body alignment during exercises. Make sure the spine is in a neutral position, the shoulders are relaxed, and the knees do not protrude beyond the toes. Proper alignment reduces the risk of injury and optimizes the effectiveness of exercise.

Trunk control: the trunk, composed of abdominal, back, and pelvic muscles, is critical for body stability and control during calisthenics exercises. Be sure to activate and stretch your core appropriately with each movement, tensing your abdomen slightly and keeping your back straight.

Maximum Range of Motion: try to perform exercises with a wide range of motion, making maximum use of joint extensibility and flexibility. Avoid partial or restricted movements that may limit the benefits of the exercise and increase the risk of muscle imbalances.

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