توضیحات تکمیلی

توضیحات انگلیسی

Gain strength, mobility, endurance, and flexibility using simple body movements and nothing more than your own weight. Calisthenics for Beginners provides an all-inclusive training plan that won’t require massive sacrifices to your time, energy, or wallet.

Power through three calisthenic workout programs that progress in technique and intensity as you build a comprehensive understanding of this approachable training method. Then, explore recovery techniques, plus guidelines for creating a workout routine that fits your personal goals and lifestyle. Calisthenics is the workout of choice for athletes of all fitness levels, from weekend walkers to professional sports stars.

Calisthenics for Beginners includes:

• Training for all levels―Endlessly adjustable and customizable calisthenics workouts meet you where you are and serve your unique fitness goals.
• Full-body workouts―This complete, efficient approach to fitness works your whole body with a series of simple movement patterns.
• Variety, versatility, and fun―More than 35 dynamic exercises featuring the progressions, modifications, and variations you need to keep it interesting, challenging, and engaging

فهرست

CHAPTER ONE: GETTING STARTED

WHAT IS CALISTHENICS?
MUSCLE GROUP ANATOMY
GATHER YOUR STUFF
EATING RIGHT
GOAL SETTING
BEWARE OF GOAL HIJACKING!

CHAPTER TWO: THE PROGRAMS

LEVEL 1: START STRONG
CORE – HOLLOW BODY HOLD
KNEE DRIVEN – BOX SQUAT
HIP DRIVEN – HIP BRIDGE
PUSH – INCLINE PUSH-UP
PULL – INCLINE ROW
PUSH AND CORE – INCLINE HANDSTAND
PULL – TIGHT HANG
HEART RATE BOOSTING – MOUNTAIN CLIMBERS
MARCHING
CROSS-PUNCHES
START STRONG WORKOUT

LEVEL 2: GO DEEPER
CORE – LYING LEG RAISE
KNEE DRIVEN – SPLIT SQUAT
HIP DRIVEN – TABLE BRIDGE
PUSH – FLOOR PUSH-UP
PULL – AUSTRALIAN PULL-UP
PULL AND CORE – HANGING TUCK
PUSH – WALL-WALKING HANDSTAND
KNEE DRIVEN – STANDING CALF RAISES
CORE – SIDE PLANK
KNEE DRIVEN – ISOMETRIC SQUAT
HEART RATE BOOSTING – SQUAT THRUSTS
STEP-UPS
SIDE SKIP SHUFFLE
GO DEEPER WORKOUT

LEVEL 3: POWER UP
CORE – HANGING LEG RAISE
KNEE DRIVEN – BULGARIAN SPLIT SQUAT
HIP DRIVEN – REVERSE PLANK
PUSH – ARCHER PUSH-UP
PULL – PULL-UP
PULL AND CORE – FRONT LEVER
PUSH – HANDSTAND PUSH-UP
CORE AND HIP DRIVEN – STARFISH PLANKS
KNEE DRIVEN – SINGLE-LEG CALF RAISES
PULL – TOWEL HANGS
HEART RATE BOOSTING – BURPEE
SKI HOPS
CROSS-PUNCH WITH FRONT KICKS
POWER UP WORKOUT

CHAPTER THREE: FLEXIBILITY AND RESTORATION

COOL DOWN STRETCHES
STANDING QUAD STRETCH
HANDS CLASP BEHIND STRETCH
SEATED TOE PULLS
SEATED TWIST
SIT-BACKS
STANDING ARM PULL
STANDING OVERHEAD SIDE REACH
LYING FRONT STRETCH
RESTORATIVE POSES
CHILD’S POSE
LYING FRONT POSE WITH FULL BELLY BREATHING
LYING CHAIR POSE
HEALTHY HABITS AND MINDSET

CHAPTER FOUR: ONWARD

REST AND SELF-AWARENESS
DEALING WITH SELF-DOUBT AND FRUSTRATION
BUILDING YOUR OWN WORKOUTS
WORKOUT LOG
TAKE CARE AND HAVE FUN
Blank Workout Log

نویسندگان

Matt Schifferle is a Certified Calisthenics Coach in Denver, Colorado, and a team leader for the Dragon Door Progressive Calisthenics Certification. He is also the founder of the Red Delta Project, a collection of YouTube videos, podcasts, and books about bodyweight training and diet-free healthy eating.