Programma di allenamento Calisthenics | Suggerimenti per maggiori progressi nell'allenamento
Allenarsi con il proprio peso corporeo può sembrare difficile all'inizio se non sai come iniziare. Un piano di allenamento risolve il problema e ti fornisce una struttura che rende molto più facile entrare in questo sport. In questo blog troverai 2 diversi piani di allenamento, uno per i principianti e uno per gli avanzati. Il primo piano è perfetto per te se non hai esperienza di allenamento con il tuo peso corporeo. Ora passiamo ai 2 piani di allenamento di calisthenics per principianti e avanzati.
Piano di allenamento di calisthenics per principianti
Per aiutarti a conoscere meglio questo sport, abbiamo messo insieme un piano di allenamento con 6 esercizi di base per te. Il piano include esercizi per aumentare la forza, bruciare i grassi e migliorare la tensione del corpo. Tutti i gruppi muscolari sono coperti in questo piano.
Puoi fare l'allenamento ovunque, in palestra, fuori o a casa. Fondamentalmente, non c'è bisogno di attrezzature, ma possono aiutare con alcuni esercizi. Se sei interessato all'argomento, puoi trovare informazioni più dettagliate nel nostro blog sulle attrezzature di calisthenics più popolari. Anche in questo blog ti forniremo una scelta di attrezzature utili.
Calisthenics workout plan for advanced
Have you already gained some experience in calisthenics? Then the second calisthenics workout plan is just right for you. The training plan adapts to every level, because the number of repetitions is not fixed.
Since you already have some experience in calisthenics, you can get a better idea of the maximum number of repetitions you can do in each exercise.
Tip: Complete a workout with these exercises and do as many repetitions of each exercise as possible. One set is enough to determine your maximum strength.
Use the 80% from the plan as a guide. For example, if you manage to do 10 pull-ups, you should save the strength for the last 1-2 repetitions in order to still have strength left for the next set. In the 3rd set of the respective exercises, you can work with 95 - 100%.
If one of the exercises is very easy for you, you can also add some variation. For example, instead of normal push-ups, you can do diamond Push-Ups. A dip belt with additional weight or resistance bands are excellent for setting new stimuli and further expanding maximum strength. Parallettes and workout rings create new possibilities to make the exercises more interesting. The range of options is huge, and you should definitely add new stimuli over time to maximize your progress.
Bonus tip: Watch or listen to our podcasts with successful athletes from the calisthenics scene. They share valuable information and training tips that can take your workout to the next level.
Tools for your calisthenics training
Parallettes from GORNATION are available in 3 different sizes. Each pair has its own advantages and can be used in different ways. If you are not sure which pair to choose, our blog about the different varieties of Parallettes, will give you clarity. Generally, Parallettes are considered the most popular calisthenics equipment, as it creates a whole new training experience with countless possibilities.
2. Workout Rings
Workout rings offer you endless training possibilities, whether at home, in the gym or outdoors. The additional stabilization needed for the body creates new stimuli, which promotes muscle and strength growth. You will feel the gained strength even when you are not training with the workout rings.
3. Dip Belt
In weighted calisthenics, the dip belt is essential for training. If you find the basic exercises too easy, you can work with additional weight instead of the normal pull-ups or dips. You will increase your maximum strength and give your body new stimuli.
4. Wrist Wraps
Wrist wraps provide support for your wrists, minimize the risk of injury and boost your performance. You can choose between the Performance Wrist Wraps and the Power Wrist Wraps. Both options are described in more detail in a separate blog.
5. Resistance Bands
By using resistance bands in your workout, you can increase or decrease the resistance and either learn exercises like pull-ups or muscle ups or make exercises like squats or push-ups more difficult. You can also use resistance bands to warm up before a workout.
6. Liquid Chalk
An ultimate grip is provided by applying chalk to the hands during a workout, whether on bars, parallettes, rings or on the floor. Since many athletes struggle with sweaty hands, the chalk provides the perfect solution for a comfortable workout.
7. Workout Sets
The most popular and effective equipment can be purchased as a set. You can choose between several sets that include equipment such as parallettes, workout rings, resistance bands or wrist wraps. We have put together different workout kits to suit your preferences. If you're unsure about which equipment to choose, sets offer the right choice. Whether beginner or advanced, everyone will find what they are looking for.