Are you ready?
To take Calisthenics to the advanced level?
Advanced Calisthenics Training is for those who are into serious freestyle and Calisthenics .
The five Advanced Calisthenics exercises are as follows...
1.Typewriter Pull up
It is a great workout for the forearms, upperarms, back, shoulders (inc mobility), core, and even, lungs...
How to do a Typewriter Pull up:
First and foremost you should gravitate towards one side on the bar with your hand.
Keeping the right arm in the straight position on the bar, gravitate your chin towards the fist of the left arm or the strung side.
Then go down again and then transition towards the other side keeping your chin upwards, repeat the whole process over.
2.Handstand push up
I love these!
When done regulary they build massive upper body(shoulder) strength!
It is one of hardest workouts. - Balance, endurance, and strength is required!
It also helps in improving the blood circulation to the head.
How to do a Handstand push up:
Begin this workout by standing on your feet. (You can do a normal everyday handstand right? - This comes first, don't try to run before you can walk!)
Then get your hands down in a handstand position- as you do so take a step with one foot and kick up into a handstand.
Squeeze through your shoulders! (A good handstand you shouldn't have a gap between your shoulders and your ears!)
Keeping everything tight(legs locked together) gradually lower your head down towards the ground, and press! - This takes a shit load of strength!
To start out - Try it against a wall then you can build the technique and strength before doing this free.
It should be easier after this to progress using a straddle stance with your legs apart, then working upto a full handstand!
3. Toe touch pull ups
The crucial thing to remember in the workout is to get in a proper rhythm and maintain it.
For regular pull ups you stay under the bar, here you try to come around the bar.
(Its an advanced pull-up really! Master an explosive pull-up first! I didn't say this was going to be easy right!)
How to do Toe touch pull ups:
Begin by grabbing the bar and doing an explosive pull-up,
Keep your legs together out front, in an L-Sit or Pike position,
You'll be bringing your body up and legs underneath.
At the top of the pull up, you should have enough power to release the bar and with your hands touch your toes(arms over the bar in front) and come back to the previous position immediately.
Do not forget to maintain the rhythm of your body.
4. Superman pushups
It is different from the regular pushup.
This workout is meant to increase muscle mass and to strengthen your body.
The pressure is on the lower back and the core muscles.
You need extremely strong abs and core muscle to perform this exercise.
How to do Superman pushups :
Find a perfect spot which is not slippery! - Safety first guys!
Begin by doing 30 regular pushups to warm up the body and get some blood in your shoulders.
Next step is, while doing explosive push ups, lift your hands and legs up(off the floor- you should be like a plank of wood in the air - straight with arms over head).
And then land softly on the ground, otherwise you run the risk of falling flat on your face.
You can also use a pillow or some towels, to avoid injury to your face while practising.
Once you have mastered this, then you can move on to the other part of the workout, lifting your butt up try to raise your legs while keeping your knees bent.
5.Muay thai push ups
This exercise puts a lot of risk on the wrists.
Although, it is pretty much like a regular push ups.
But this exercise involves lot of hard work and stress.
How to do Muay thai push ups :
Begin by keeping your legs spread wide apart.
Imagine a clap push up, but this one will be a clap behind your back.
You need a lot of "air time" to get this in - So a really powerful push is required!
First progression is regular explosive push ups. - (Explosive power in a lot of moves is the key to progression in more advanced exercises)
Now moving on to the Muay thai push ups.
Get in the push up position (front support for you gymnasts).
Push up fast and hard, your hands should meet behind your back for a clap at the top of the movement, be sure to bring them back quick enough to land and not smash your face off the floor.
For all of these you can youtube many instructional videos - I'll be doing some for you soon enough to demonstrate.
Health, Fitness, & Wellbeing Fanatic, Certified Nutritionist, Successful Leadership Coach, Author, Blogger, YouTuber, & Traveller Fun loving, Don't take life too serious, Meet new people everyday kind of guy! Personal growth and Development addict!