Class - Bodyweight Training: The Scientific Approach to Calisthenics Workout: The Easiest Way to Overcome Gravity and be Leaner, Bigger and Stronger
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Health Class:This guide is the most complete and updated collection available on bodyweight exercise.This is a scientific text, the result of 10 months of work, selected, built and assembled by 3 of our best trainers with more than 12 years of experience in Calisthenics. It contains not only the best and most updated pieces of information in 2020, but its the result of practical experience of training.This book is powerful because its honest: Health Class doesnt want to sell to you a new revolutionary method or magical solutions. We prefer to show you the subject in a scientific and objective way, in order to give you the necessary knowledge for you to train correctly and effectively.Bodyweight Training presents 100 of the most effective bodyweight exercises that can be performed anytime, anywhere.In depth yet practical, BodyweightTraining takes you inside every exercise through anatomical images that reveals primary muscles worked along with the relevant surrounding structures.Studies show that bodyweight Calisthenics training is one of the best activities for:Body recomposition: burns fats, define your muscles and start the process of muscular hypertrophy.Improving all the primary physical skills, like endurance, power, strength and agility.Improving your bodys shape making you feel healthier and younger (biological rejuvenation).In this guide you will find:How to get slim, agile, strong, muscular and healthy.Complete workout programs for beginners and advanced professionals with instructions and advices for your training.Targeting for all muscle areas, upper and lower: arms, chest, shoulders, back, core, quadriceps, back thighs muscles, gluteus and calves.All the most effective bodyweight that can be done anytime and everywhere. This guide doesnt only mean to show you the best techniques to get guaranteed and lasting results in the shortest time, but most of all it wants to make you a complete and autonomous athlete.Scientific and detailed explanations for every exercise.Customized routines and effective recommendations.Innovative programs designed to offer the maximum results with the minimum effort.This and much more.With a highly systematic approach, the manual delves into the physiology behind strength training and equips the reader to adequately prepare their body for the rigors of bodyweight training.Extensive information on body part splits and population modifications, allowing one to construct a routine that fits their lifestyle and skill level.10-week strength training planDevelop healthy strength training habits with a program that can be customized based on your personal experience and stamina.With full-colour anatomical illustrations, step-by-step instructions, and training advices, The Easiest Way to Overcome Gravity is the authoritative resource to sculpt your body anywhere, without weights, machines or expensive equipment.
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Disclaimer:
You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that prohibits physical activity.
The information in this report is meant to supplement, not replace, proper exercisetraining. All forms of exercise pose some inherent risks. The editors and publishers advise all readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure not to take risks beyond the level of your experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by yourphysician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certified personal trainer or a certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training and intervaltraining.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Bodyweight Sports Training. If youexperience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult aphysician.
You must have a complete physical examination if you have a sedentary lifestyle, high cholesterol, high blood pressure, diabetes, overweight, or if you are over years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use this guide, please follow your doctors orders.
Bodyweight Training:
The Scientific Approach to Calisthenics Workout: The easiest way to Overcome Gravity and be Leaner, Bigger and Stronger
By Health Class
Sommario
Introduction
Lets start off by answering the most common bodyweight related question I get.
Can you build mass with bodyweight training?
Heres a bit of anecdote.
Look at male gymnasts (and even females).
Those guys are pretty jacked, right?
Most of those guys dont ever touch weights until college. Their foundation, a solid one I might add, is built exclusively through bodyweight training.
So can you build mass with bodyweight training?
100% no doubt about it!
So why isnt bodyweight training more popular? Simple
Because it is extremely difficult.
This is especially true once you get to a certain level of proficiency with the standard movements (i.e. push-ups, pull ups, dips, etc.) and need to advance to more difficult progressions.
Enough anecdote what about the science?
There is one way to build muscle, and one way only - get stronger.
We stimulate new growth by adding resistance, and that resistance isnt partial to iron plates or our own bodyweight.
So whether youre aiming to add 5 pounds to your bench press or pushing toward doing an extra rep on one arm push-ups, your body will have to adapt to the new stimulus.
But wouldnt adding 10 pounds to the bar be far more effective than adding repetitions to a push up?
Wellthat depends.
A recent study took two groups of well-trained males - one group was assigned to a hypertrophy-type resistance program and the other followed a strength-type resistance program. The hypertrophy group performed 3 sets of 10RM with 90 seconds of rest in between sets. The other group ( strength ) performed 7 sets of 3RM with double the rest time in between sets.
The Conclusion?
this study showed that both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength.
So despite increasing strength at a faster rate, the strength-type training produced the same amount of muscle mass as the hypertrophy-type.
However, there are a number of factors that you have to consider if you want to maximize growth using, primarily, bodyweight movements.
10 Tips To Train SAFELY !
It is very important to train within your capabilities and not overdo it.
1) Dont do any exercise that you arent sure how to do. Always gets personal instruction from a qualified coach ortrainer.
2) Dont do any exercise that hurts or just doesnt feel right. Listen to your body. You can always do a substitute exercise for any exercises that you have to discontinue.
3) Whenever you begin a new program, start light. Use lighter weights than normal, and allow your body to develop a neuro-muscular connection to the exercise. In other words, get used to the exercise as you would a new technique within your sport. Expect soreness with new exercises, even when starting with light weights. Ease into the program. Remember, if youre too sore you wont perform in your sport with as muchsuccess.
4) If you need extra recovery within the workout or between workouts, dont hesitate to take it. Your workouts are designed to stimulate muscular strength and performance enhancement but sometimes you have to listen to your body and take extrarest.
5) Always use a spotter when you are training with heavy weights. This is CRUCIAL ! Be sure your spotter is competent and payingattention.
6) Remember, as an athlete you train to perform better in your respective sport. We arent trying to set world records in each exercise. Check your egoat the door and train smart at alltimes.
7) Do NOT strength train more than 3 days per week for your sport. Proper strength and conditioning require ample amounts of rest. More is not better. In fact, more is counterproductive to sports performance. Train hard, train smart, then rest and recover.
8) Never skip a warm-up. Haste will create injuries. Warm up for your workouts as you would for your sport. A proper warm up is essential for an effective strength and conditioning workout. This will carry over to your sport as improved sports performance and help reduceinjuries.
9) If you want to start one of the Ultimate sports training workouts but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exerciseprogram.
10) Check with your doctor before starting any exercise or dietprogram.
Why Bodyweight Training?
What is bodyweighttraining?
Bodyweight training utilizes a class of different movements (collectively known as bodyweight exercises) that make use of our bodys natural resistance to being moved about.
Bodyweight training is a very challenging way to burn fat and develop muscle because it requires not only strength and endurance but also plenty of willpower and patience.
What do you need to succeed in bodyweight training?
When you perform bodyweight exercises, your natural balance and stability will be put to the test. You will have to learn how to find your center of gravity quickly andin different positions so that you can improve your form when performing different movements.
This book will show you just how effective and hardcore bodyweightexercisescanbe.Theyrenotjustforpeoplewho cant visit the gym regularly these elite exercises are for fitness buffs and bodybuilders who are not afraid to go up against the most formidable source of physical resistance: the humanbody.
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