Bodyweight Training: The Scientific Approach to Calisthenics Workout: The Easiest Way to Overcome Gravity and be Leaner, Bigger and Stronger by Class Health

Author:Class, Health [Class, Health]
Language: eng
Format: epub, azw3, pdf
Published: 2020-09-24T00:00:00+00:00

HOW TO ORGANIZE THE TRAINING SESSION

It is very important to know how to properly manage the training session. What I recommend is to divide the session in 3 specific parts:

-​ Heating

-​ Specific Work (Technical/Powerfulness/...)

-​ Fatigue

These 3 parts are fundamental and should never be skipped, no matter your goal! Let's analyze them to understand how best to manage them.

HEATING

The good warm-up will have the function of preparing the body for the training session, "awakening" the muscles and joints from the state of rest.

We can divide the heating in two parts:

-​ General heating

-​ Specific heating

General Heating

This type of heating, as the name says, is intended to affect the whole body. The main purpose of this type of heating is to increase the body temperature and cardio-respiratory frequency, generating a better perfusion of blood in the various peripheral districts of the body.

Personally I do not like the heating performed with cardiofitness machines such as treadmills, exercise bikes, rowing machines or other types of gadgets. I believe that a good form of general warming up should be performed with your body without constraints. Each constraint creates a facilitation and a lesser coordination interest. I am interested in the opposite: to make you become better at controlling your body through free movements. A good workout, I will never stop saying it, is based on freedom of movement. The general warm-up must also respect this principle.

There are two main forms of heating that I recommend:

•​ running: if weather conditions allow it and you want to train in the open air, nothing is better than running! It's a natural gesture ideal to warm you up in a general way. If you are a beginner and have been inactive for a long time, you could opt for a walk instead of running. You will notice that from week to week you will become more and more skillful and conditioned and in a short time you will be able to run. There is nothing to prevent you from combining running with pre-athletic exercises such as jumping, skipping, kicking behind, arm spins, arm circumductions, torso rotations, etc. This form of general warm-up can last from 5 to 15 minutes, depending on your timing.

•​ the rope: if weather conditions do not allow it, or you train at home, I recommend this exercise as general heating. If you are not able to jump rope, don't worry, now is the time to learn! It will be fun, it will be functional and it will be very cheap. In fact a rope costs little (about ten euros) nothing compared to a treadmill or similar cardio-fitness equipment! I don't want to hear "I'm not capable"! I wasn't either, but by inserting a quarter of an hour of rope jumping at the beginning of each workout I reached a good skill with this tool. The rope is a perfect tool for a general warm-up. What's more, your motor coordination will also benefit greatly.

I advise you to buy a rope not made of leather but of plastic, and if you find it, with a metal core inside.

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