As a newbie, check your physical endurance, hire a trainer, stick to basics, be regular, creative, set a goal, & partner up before starting Calisthenics.
Calisthenics is a particular type of exercise where you don’t need too many types of equipment. Instead, you depend solely on your bodyweight to do these kinds of activities.
Have you ever seen anyone pulling their whole upper-body above a pull bar? They can do so because they practice Calisthenics. Calisthenics is all about utilizing your body weight to gain endurance, stability, strength & flexibility. There are many levels of Calisthenics. Doing simple pull-ups is the simplest form of Calisthenics. Again, performing a human flag by parallelizing your body to the ground is one of the most challenging activities.
As a beginner, you need to keep in mind these tips before starting Calisthenic:s
1. Health Check Before Starting
Whether you are a seasoned gym goer or starting for the first time, consult with a physician before beginning Calisthenics. Avoid the mistake that many make by not consulting your doctor before beginning this potentially dangerous exercise routine. If you go straight into the Calisthenics exercise, you will risk several preventable injuries.
The main reason for doing a thorough health check before starting is that most people lead a sedentary lifestyle.
Hence, sudden exposure to strenuous movements of the body can severely affect your body. That said, talk to a physician and do a thorough test on your body to understand whether or not you can pull it off.
2. Hire A Personal Instructor
It is another crucial factor that you must not ignore. Some of you may hesitate to pay £30- £40 for a training session; however, skipping a personal trainer’s help can lead to injuries and reverse any health benefit of this exercise.
A professional can provide you with the right routine, diet plan, and the right gear like the best battle ropes, resistance bands, gymnast rings, and other equipment.
Although there are tons of tutorials on Calisthenics on YouTube & different websites, you still need a trainer. You simply can’t download an app or a guide & start doing squats because there are safety issues concerned with such attempts.
A trainer has enough knowledge of different Calisthenics practices & knows precisely what is suitable for your body. You may find lots of notes, videos, podcasts about Calisthenics on the internet. Still, only a trainer can provide customized instructions to get the best out of Calisthenics exercises for your body.
3. Maintain Regular Training
If you want to see improvement by doing Calisthenics, be sure to invest enough time in the process. For instance, you need to work out at least three days a week for 45-60 minutes. Without this commitment, you will not see results fast enough to keep you motivated to do these exercises.
Again, overdoing can pose threats too. As a starter, you may want to talk it slow & develop a rhythm and pace that works for your body. The reason behind exercising three days a week is that you have to give your body proper rest & time to recover.
4. Habituate With The Calisthenics Jargon
It’s better to learn the Calisthenics jargon as quickly as possible. You should know which muscles are getting priority with each Calisthenics exercise. Besides, you should also know the names of particular hold & movements.
Chances are you already know lots of moves but don’t know the names of those, or you might be performing some of the moves wrong.
That’s why it’s crucial to understand some standard terms of Calisthenics like Australian pull-up, pistol-squats, obliques, trapezius, etc.
5. Prioritize The Basics
The result of taking it slowly & mastering the basics is always sweet. Avoid the unnecessary rush to the next stage. Instead, master the basics & improve your rep counts.
If you do each session with ten reps, gradually increase it to 15, 20, 25, and 30 accordingly. It will boost your confidence level & you will be much more comfortable going to the next level without injuring yourself.
For instance, the basic of the handstand is taking the wall as support. Once you master it, you can do handstand push-ups, hand walk, etc.
6. No Need For Perfect Gym Equipment
Calisthenics is such an exercise where you use only your bodyweight to perform particular activities. The best part is you don’t need a gym or your special equipment to do Calisthenics.
You can practically take part in Calisthenics everywhere, whether it’s a park, playground, or gym.
For instance, in the park, you can use trees as support for a handstand. You can utilize the benches as dips or decline/incline push-ups too. Most importantly, be creative.
7. Don’t Skip Rest & Recovery
Give your body enough time to heal and recoup – then get yourself ready to go at it again. If you practice Calisthenics today, take one or two days off for proper rest & recovery. Be sure not to strain yourself and try non-invasive pain management techniques to recover fully.
But don’t get too cozy with these intervals. Also, take an 8-12 minutes break after each rep.
Calisthenics is strenuous & enjoyable at the same time if you follow these steps correctly. Set your goal & exercise hard to achieve.