Fixing fitness
THE PURPOSE OF THIS BLOG IS TO EDUCATE THOSE WHO OPT INTO A HEALTHY LIFESTYLE IN ORDER TO HELP THEM MAINTAIN or IMPROVE THIS LIFESTYLE.
Calisthenics is often praised for its ability to encourage natural and healthy form. Despite this, people often make small mistakes that can cause injuries over time and/or cause them to pump out fewer reps.
The number one tip I have is WARM UP YOUR JOINTS BEFORE LIFTING. Not only will this prevent injuries but it primes your Central Nervous System (CNS) for the work you're about to do, boosting performance. Take the time to Google "upper body warmup routine" or "lower body warmup routine" and use what is comfortable for you. 3-5 minutes of warmup per session of dynamic stretches is optimal. Considering the push-up, a weak core and weak form can cause elbow tendonitis and aggravate the lower back. The best cues I have are to 1. Plant your hands as if you were catching yourself from falling 2. Turn your fingers away from your head. 3. Focus on keeping your back and hips straight. 4. Keep your forearms tight to the body and upright throughout the movement. The pistol squat is an exercise that I personally have had trouble deciding proper form with. Many people go past what I consider proper depth. I believe that proper mechanics demand your hip crease meeting the height of your knees. Any deeper and you just relax the muscle. During a bridge, ALWAYS PUSH WITH THE HEELS TO ENGAGE YOUR HAMS. Many people have to problem of working their quads (strangely enough) during a bridge. As far as pull-ups, people tend to choose too wide of a grip. I would recommend choosing a grip width that causes your wrist to be above your elbow the whole time. Then, draw your elbows toward your back pockets.
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An interesting new "shock method" to trigger muscles has recently come to my attention. Every so often, it's important to shock your muscles with a new stimuli to elicit growth, even if your goal is fat loss. The best way to lose fat is to increase your metabolism by gaining muscle mass.
This is new method is a type of calisthenics pyramid. You start with a set of 1 rep. Easy, right? WRONG. You then add one repetition each set until you reach failure. Still sound easy? We're only halfway done! You then subtract one repetition each set. A group of example sets might go something like this: 1,2,3,4,5,4,3,2,1. This method can be used for dips, push-ups, pull-ups, chin-ups, pistol squats, squats, back extensions, etc. It can be used for full body sessions or muscle-specific sessions. As spring has left and summer has fully come to the Upper Peninsula, I am starting to feel the need to create my program for this summer. I will definitely up the difficulty by adding reps or sets and change exercises depending on equipment but this will be how I start my summer:
Upper Day A: 3 rounds, 30 sec between lifts, 1 minute 30 sec between rounds Pushups (weighted) - 8 Australian pullups (weighted) - 8 Dips (corner or wide) - max Pullups (scapula) - max After, Pullup negs Lower Day A: Same Pistol squats - 12 One leg Bridge - 12 Box jumps - 30 sec Sliding Ham Curls - 10 After, bridge holds Shoulders/Core/Grip Day A: Same Elevated Pike Pushups - 12 Rapid Sit Ups - 30 sec TRX Face Pulls - 12 Back Extensions (weighted) - 10 After, grip holds Upper Day B: Dips - 10 Pullups (scapula) - 8 TRX Push Ups - max Australian Pullups (weighted) - max Lower Day B: Same Distance Jumps - 30 sec Natural Ham Curls - 8 Step ups - 12 Bridge holds - max Shoulders/Core/Grip Day B: Same Wall Walk Ups - 8 Slow Bicycles - 30 sec Cuban Presses - 10 Grip Holds - 15 times As I make my way through school testing, I find myself with very little time to myself. If you feel the same way in your daily life, this routine is for you! This fast-paced routine should be done with a max of 45 seconds between sets or as little as 15 if you want to challenge yourself. You may take up to 2 minutes rest between exercises. Feel free to email or text me with questions about any exercises and remember that google is your friend. All of these exercises may be seen on youtube or in GIF form as wall as progressions and regressions of these exercises.
Upper Body Day: Dips - 3 sets of 10 & Pull-ups - 9,8,7 Feet elevated push-ups - 10,10,12 & Chin-ups 8,8,4 Push-ups & Australian Pull-ups or Chin-ups to failure Legs: Pistol squats - 4 sets of 10 & One Leg Hamstring Bridge - 4 sets of 10 One Side Weighted Squats - 2 sets to failure & Weighted Glute Bridge - 2 sets to failure Shoulders/Core: Elevated Pike Push-ups - 3 sets of ten & Cuban Press - 8,8,6 DB Sit-ups on ground - 2 sets to failure & Weighted Back Extensions - 2 sets to failure |
AuthorMy name is Conor Getty and I'm a student at KHS. I have always enjoyed being active, as many children do, but I continue to seek out an active lifestyle to lay down new precedents for myself every day. After seeing the effects of a sedative lifestyle, I will work every day to reach a new peak in my life. Archives
June 2017
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