Calisthenics for Dummies

Get strong and stay healthy with workouts you can do at home
 
Calisthenics For Dummies will teach you how to become stronger and leaner, have more energy and less stress, and live longer, all while enjoying an exercise program that saves you time and money. With calisthenics and bodyweight exercise, you don't need any equipment--just a little space and the knowledge to train comprehensively. This book teaches you the basics, with workouts covering all the muscle groups and important advice on how to stay injury-free. You'll find suggestions for multi-week programs that you can ease into, taking the intimidation out of working out. Get motivated and get moving right away with this simple Dummies guide.
* Get lean, lose weight, and build strength
* Add an easy, quick workout routine to your self-care strategy
* Exercise anywhere, any time--no gym membership or equipment needed
* Improve your coordination, balance, and joint health
 
This is book is great for anyone looking for a workout that they can do anytime and anywhere, without having to spend a fortune on equipment. Calisthenics For Dummies will give you the power to improve your health and stay fit.

List of contents

Introduction 1
 
About This Book 1
 
Conventions Used in This Book 2
 
Foolish Assumptions 2
 
How This Book Is Organized 2
 
Icons Used in This Book 3
 
Beyond the Book 3
 
Where to Go from Here 4
 
Part 1: Total Fitness: No Limits 5
 
Chapter 1: Calisthenics: When Your Body Is Your Equipment 7
 
Calisthenics: For All Bodies and Abilities 7
 
Why Calisthenics Is Better than Any Other Workout 8
 
You save time 8
 
You save money 9
 
You save space 9
 
You can do it anywhere 9
 
No gymbarrassment 9
 
It's always open 9
 
It's safer 9
 
You will not stop seeing results 10
 
Getting the Results You Want 10
 
Become stronger 10
 
Burn more fat 10
 
Get better with age 11
 
Regain your youthful metabolism 11
 
Live injury free 11
 
Getting Comfortable with Bodyweight Exercises 12
 
Use muscles you didn't know you had 12
 
Get off the bench 12
 
Discovering the Eight Abilities You'll Build Through Calisthenics 12
 
Muscular strength 13
 
Power 13
 
Muscular endurance 13
 
Cardiovascular endurance 13
 
Speed 13
 
Coordination 13
 
Balance 14
 
Flexibility 14
 
Rounding Up Your Gear for Home Workouts 14
 
A backpack 14
 
Towels 16
 
Trees 16
 
Table 16
 
Chairs 16
 
Video camera 17
 
Pull-up bar 17
 
Bosu ball 17
 
Suspension straps 17
 
Elastic bands 17
 
Your Body Is Your Home 18
 
Chapter 2: You Were Made to Move 19
 
Fitness Equals Function 19
 
Practice the movements most important to your survival 20
 
Put the pieces together 20
 
Locomotion: The Secret to Your Best Physique 20
 
Understand locomotion 21
 
Improve locomotion as quickly as possible 21
 
Your Body Is a Tower 21
 
Your body's ability to resist stress depends on its alignment 22
 
Ideal joint alignment 22
 
Spinal stabilization 22
 
Joint functions 22
 
Weight shifting 23
 
Focusing on Developmental Movements 23
 
Mobility 23
 
Stability 24
 
Force absorption 24
 
Load sharing 24
 
Perfect posture and physique 25
 
Your Performance Pyramid 25
 
Avoid neglect 25
 
Aging does not equal disabling 25
 
Living Pain Free 26
 
Coordination helps you avoid injury 26
 
Functional exercises are the safest 26
 
Lessen hip and knee pain 26
 
Ameliorate lower back, neck, and shoulder pain 27
 
Putting the Building Blocks of Calisthenics in Place 27
 
Focusing on Attention and Breathing 28
 
Performance Leads to Efficiency 28
 
You only get good at what you do 29
 
Focus on the fundamentals 29
 
Mastery of life 29
 
Chapter 3: Setting Goals and Staying Motivated 31
 
Knowing What You Want from a Calisthenics Program 31
 
Evaluate where you are and where you want to be 32
 
Create specific goals 32
 
Step away from the scale 33
 
See your effort pay off 35
 
Embrace the mental boost 35
 
Throwing Your Ego Out with the Weights 35
 
The true measure of your merit 36
 
Start small and progress gradually 36
 
Finding and Keeping Your Motivation 36
 
Big rewards, small costs 37
 
Independence day 37
 
Making your health a top priority 38
 

Summary

Get strong and stay healthy with workouts you can do at home

Calisthenics For Dummies will teach you how to become stronger and leaner, have more energy and less stress, and live longer, all while enjoying an exercise program that saves you time and money. With calisthenics and bodyweight exercise, you don't need any equipment--just a little space and the knowledge to train comprehensively. This book teaches you the basics, with workouts covering all the muscle groups and important advice on how to stay injury-free. You'll find suggestions for multi-week programs that you can ease into, taking the intimidation out of working out. Get motivated and get moving right away with this simple Dummies guide.
* Get lean, lose weight, and build strength
* Add an easy, quick workout routine to your self-care strategy
* Exercise anywhere, any time--no gym membership or equipment needed
* Improve your coordination, balance, and joint health

This is book is great for anyone looking for a workout that they can do anytime and anywhere, without having to spend a fortune on equipment. Calisthenics For Dummies will give you the power to improve your health and stay fit.

Product details

• Authors: Joshua Clark, Mark Lauren, Mark Clark Lauren, Lauren Mark
• Publisher: Wiley, John and Sons Ltd
• Languages: English
• Product format: Paperback / Softback
• Released: 27.12.2023
• EAN: 9781394196111
• ISBN: 978-1-394-19611-1
• No. of pages: 320
• Subjects: Guides > Health > Fitness, aerobics, bodybuilding, gymnastics; Natural sciences, medicine, IT, technology > Medicine > General; Fitness, Exercise and workouts, Health & Social Care, Gesundheits- u. Sozialwesen, Gesundheitsvorsorge / Fitness, Weight / strength training