Complete calisthenics
Subtitle: the ultimate guide to bodyweight exercise
By: Ashley Kalym
Edition: Revised edition.
Published: 2014
Language: eng
Number of pages: 335
ISBN-13: 9781905367542
Subjects: Calisthenics; Weight training; Exercise; Physical fitness
Description: Using solely their bodyweight for resistance and relying on minimal equipment, readers will learn how to perform a range of exercises, such as push-ups, pull-ups, core exercises, and lower body exercises. Read this book, and develop the strongest and most capable physique ever.
Notes: Includes bibliographical references (pages 334-335).
Table of contents: title: pt. I. Introduction; title: 1. What is calisthenics?; title: Advantages of calisthenics; title: Disadvantages of calisthenics; title: Unique aspects of calisthenics; title: Hand strength; title: Core; title: Scapula; title: Straight-arm strength; title: Training the nervous system; title: Equipment; title: Location; title: Pull-up bar; title: Dip bars; title: Parallettes; title: Clothing; title: Chalk; title: Foamroller; title: Training partner; title: pt. II. Nutrition, rest and recovery; title: 2. Nutrition; title: Drink more water; title: Eat natural food; title: Eat big to get big; title: Increase your protein intake; title: Reduce your carbohydrate intake; title: Make food in bulk; title: Sample diet; title: 3. Rest and recovery; title: Sleep; title: What to do if you are injured; title: Taking care of your hands; title: Tendon and ligament strength; title: pt. III. Physical preparation; title: 4. Warming up, mobility exercises and flexibility; title: Warming up; title: Mobility; title: Upper body mobility; title: Scapula push-up; title: Scapula dip; title: Scapula pull-up; title: Scapula one-arm pull-up; title: Scapula foam rolling; title: Armpit foam rolling; title: Rotator cuff stretch; title: Chest and shoulder stretch; title: Shoulder dislocates; title: Core mobility; title: Spine foam rolling; title: Side leans; title: Lower body mobility; title: IT band foam rolling; title: Adductor foam rolling; title: Piriformis foam rolling; title: Static stretch; title: Rollovers into straddle sit; title: Knee circles; title: Mountain climbers; title: Frog hops; title: Hip flexor stretch; title: Deep squat position; title: Flexibility; title: Stretching schedule; title: Upper body stretches; title: Chest and shoulder stretch; title: Upper back stretch; title: Chest stretch; title: Forearm and wrist stretch 1; title: Forearm and wrist stretch 2; title: Core stretches; title: Standing side stretch; title: Cobra stretch; title: Cat stretch; title: Lower body stretches; title: Quad stretch; title: Hamstring stretch; title: Straddle stretch; title: Groin stretch; title: Hip flexor stretch; title: Glute stretch; title: Calf stretch; title: Other factors; title: Range of motion; title: Using momentum; title: "Cheating" at the exercises; title: pt. IV. The exercises; title: 5. Push-ups; title: Push-up; title: Wide grip push-up; title: Close grip push-up; title: Deep push-up; title: Archer push-up; title: Wall push-up; title: Fingertip push-up; title: Wrist push-up; title: Wrist push-up; title: Pseudo planche push-up; title: Lalanne push-up; title: One-arm push-up; title: One-arm one-leg push-up; title: Superman push-up; title: Spider push-up; title: Clap push-up; title: Back clap push-up; title: Double clap push-up; title: Triple clap push-up; title: 6. Pull-ups; title: Rows; title: Chin-up; title: Negative chin-up; title: Static holds; title: Pull-up; title: Wide grip pull-up; title: Close grip pull-up; title: Behind the neck pull-up; title: Inline pull-up; title: rock climber pull-up; title: L pull-up; title: Horizontal pull-up; title: Finger pull-up; title: Rope/towel pull-up; title: Clap pull-up; title: Typewriter pull-up; title: Weighted pull-up; title: One-arm pull-up; title: Finger assisted one-arm pull-up; title: Rope/towel assisted one-arm pull-up; title: Negative one-arm pull-up; title: Static holds; title: One-arm pull-up; title: 7. Dips; title: Box dip; title: Triceps dip; title: Front dip; title: 8. Muscle-ups; title: Normal muscle-up; title: False grip muscle-up; title: Developing the false grip; title: Working the transition; title: False grip muscle-up; title: 9. Handstands; title: Wall walks; title: Learning how to handstand; title: Wall-supported handstand; title: Part I : kicking up into the wall-supported handstand; title: Part II : learning how to balance; title: Recovering from a handstand; title: Floor handstand; title: Parallette handstand; title: Handstand push-ups; title: Using the floor with wall support; title: Using the floor with no support; title: Using parallettes with wall support; title: Using parallettes with no support; title: 90-degree push-up; title: 10. Levers; title: Planche; title: Hand placement; title: Supplementary exercises; title: Training time and volume; title: Sets, repetitions and hold times; title: Planche lean; title: Frog stand; title: Tuck planche; title: Flat back planche; title: Single-leg planche; title: Straddle planche; title: From a tuck planche; title: Forward pull; title: Kick throughs; title: From a handstand; title: Front lever; title: Vertical pulls; title: Tuck front lever; title: Flat back front lever; title: Single-leg front lever; title: Straddle front lever; title: From a tuck front lever; title: Pendulums; title: Full  front lever; title: Front lever pull-up; title: Back lever; title: German hang; title: Tuck back lever; title: Flat back lever; title: Single-leg back lever; title: Straddle back lever; title: Full back lever; title: Half lever; title: Tuck half lever; title: Angled half lever; title: Half lever; title: Floor half lever; title: Half lever extensions; title: Half lever bicycles; title: Half lever swimmers; title: Human flag; title: Vertical flag; title: Tucked flag; title: Straddle flag; title: Human flag; title: 11. Floor core exercises; title: Plank; title: Side plank; title: Crunch; title: Dish; title: V-up; title: Sit-up; title: Lying leg extension; title: Extended plank; title: Arch; title: Rear support; title: Dragon flag; title: Candlestick; title: Tucked dragon flag; title: Single-leg dragon flag; title: Negative dragon flag; title: Dragon flag; title: Dragon flag swimmers; title: 12. Leg raise exercises; title: Hanging knee raise; title: Hanging leg raise; title: Window wipers; title: 13. Lower body exercises; title: Squat; title: Lunge; title: Bridge; title: Calf raise; title: Single-leg squat; title: Assisted single-leg squat; title: Single-leg box squat; title: Single-leg squat; title: Weighted single-leg squat; title: Hamstring curl; title: Pike hamstring curl; title: Assisted hamstring curl; title: Negative hamstring curl; title: Hamstring curl; title: 14. Conditioning exercises; title: Star jumps; title: Jumping squat; title: Jumping lunge; title: Squat thrust; title: Mountain climbers; title: Burpees; title: Bastards; title: Sprints; title: Bear crawls; title: pt. V. Training programs; title: Setting goals; title: Sets, repetitions and hold times; title: Over- and undertraining; title: Creating your own movements; title: Program 1 : fundamental five; title: Program 2 : building on the basics; title: Program 3 : learning the levers; title: Program 4 : complete calisthenics; title: Creating your own program; title: Final work; title: Frequently asked questions; title: Major skeletal muscles.