Mark Lauren, Joshua Clark

Calisthenics For Dummies (eBook, ePUB)

• Format: ePub

Produktbeschreibung

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.

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Produktdetails

• Verlag: John Wiley & Sons
• Seitenzahl: 320
• Erscheinungstermin: 30. November 2023
• Englisch
• ISBN-13: 9781394196128
• Artikelnr.: 69661189

Autorenporträt

Mark Lauren is an internationally recognized expert in bodyweight training. For 15 years, he trained U.S. Special Forces as a military physical-training specialist. With Joshua Clark, he is coauthor of You Are Your Own Gym and Body By You. Joshua Clark is an international best-selling and award-winning author, editor, filmmaker, music producer and journalist.

Inhaltsangabe

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