4 minute read
Calisthenics Superpowers
CALISTHENICS SUPERPOWERS THE 4 FUNCTIONAL EXERCISES FITNESS ENTHUSIASTS SHOULD USE TO GAIN CALISTHENICS SUPERPOWERS
Calisthenics seems to be the buzz word in all the gyms lately, and it’s definitely what people are watching on Social Media.
The great thing about Calisthenics is that it has a low access level and the depth you can go to with it. From as little as a push up to as large as a planche, in every gym to every park, Calisthenics is the most versatile way of training and the best route to gain crazy Superpowers.
One of the most important Superpowers you will learn and take away from Calisthenics is COMPOUND CONTRACTION.
SUPERPOWER No.1 This is the ability to focus your mind to contract every muscle in your body simultaneously, the fastest and most efficient way to learn this is using an exercise we have all done before, but with a different approach, the Plank. Using the plank is a great way to get your body under full contraction at a low access level. To start learning Compound Contraction I use a technique I call the 3Bs.
THE 3Bs The 3Bs is a way to get people focusing on the bigger muscle areas while subconsciously contracting all the smaller supporting muscles. The 3Bs stand for BACK, BELLY, BUM. An easy, simple way to remember to keep squeezing those areas while in the plank. The goal here isn’t to get the longest time but to make this compound contraction so intense you shorten your max time by making it harder to hold. This way you’re maximising your efforts and getting more bang for your buck.
SUPERPOWER No.2 In turn this leads us to the second Superpower you will acquire, which is Mind Control…. Not the mind control your thinking of but, conscious contraction, the ability to turn muscles on and off at will and without external hinging just by using your noggin. How this works is the neurological system will start to strengthen and the mind body connection will start to realise its full potential.
TRIMARY FOCUS! Now you have gained these Superpowers there are 3 primary focal points that you must strengthen to build great Calisthenics foundations. This is what I call The Trimary Focus and they are: Trunk – The core on a whole creating strength within that inner abdominal wall. Straight Arm – Working on the tendon and ligament strength that link the shoulder girdle and the elbow joint. Scapular – All those tendons and ligaments that join up from the shoulder and back which meet beneath the scapular that generates end range start and end strength creating great mobility.
Calisthenics can help you in other areas of life and fitness because of its versatility it can transition to assist in sports of all kind especially Martial Arts, Rugby, Climbing and more, and the functionality that it can create will help create more vitality in your lifestyle and allow you to live without physical restrictions. So to help you become super powered Calisthenics Beasts I have put together some key exercises that you should be implementing right now to help with your transition to ultimate wellbeing:
HOLLOW BODY: Lie on the floor facing up, make sure your focus is on keeping your lower back touching the floor at all times, keeping your arms and legs straight take your legs off the floor and raise your arms over your head in a boat shape |run through the 3Bs in your mind as a reminder to ensure you are in a compound contraction. Hold this position for time.
PIKE TO PLANCHE: Holding yourself in a high plank position contract through your body creating a hollow body position and lean into your shoulders trying to get your hands in line with (or as close to) your hips as possible. Lean for as long as you can at the peak point then sit back on your feet raising your hips slightly into a pike position still squeezing the core but taking pressure off the shoulder position. Repeat back into the Planche lean position for reps.
SCAPULAR PULLS: Hanging off a straight bar take your full bodyweight into your hands and dead hang, start to pull with only your back ensuring you keep your elbows locked and arms straight generate tension throughout the whole body. Once you reach the top of this range hold at the top for around 4 counts. Then under control, slowly lower back to the dead hang. Repeat for reps.
FRONT LEVER CRADLE: Hang off a straight bar, tuck your knees into your body and pull your tucked position up without bending your arms using compound contraction and a top range scapular pull. Stop and hold when your back is parallel with the floor. Hold position for time. When finished lower safely and under control back to the floor.
Implementing these 4 simple exercises will help you on your Calisthenics journey and allow you to realise the benefit of body weight in your usual training to assist your sport or lifestyle goals. I can guarantee that just this change will shift your strength and fitness to the next level.
Jase Robinson THE FOUNDER OF THE EVOLUTION OF FITNESS
