Calisthenics is the supreme discipline of bodyweight sports, because the exercises and skills are very demanding, it is very difficult for most beginners to get a start in the sport. Learning calisthenics is not easy, because it depends not only on the exercise selection suitable for you, but also on the right exercise technique and especially a training system that suits you and your performance.
You realize, that's a lot of factors to consider in order to get a solid start in the sport. If these factors are not considered or done incorrectly, the risk of injury increases tremendously. Classic injuries that calisthenics beginners have are golfer's elbow or tennis elbow or shoulder problems. These are all signs that you are performing the wrong technique and following an inappropriate training system that completely overloads you.
As a result, you will either reach your goal very slowly or not at all, because you will be thrown back again and again. To put an end to this, we would like to introduce you to five mistakes that most beginners make and that you should avoid at all costs.
Mistake n°1 when learning Calisthenics: Wrong exercise execution
Most exercises in calisthenics will be very new to you. As a result, you should first invest time in learning the exercises at the beginning so that you don't perform the exercises incorrectly and thus extremely increase your risk of injury. Film yourself doing your workouts and analyze your exercise execution and improve it from workout to workout.
Mistake n°2: Unstructured training plan
Probably the biggest factor in lack of progress is an unstructured training plan that is not aligned with your goals. If the volume, intensity and frequency do not suit you, then you will make very slow or no progress. It should be mentioned here that under no circumstances should you execute a plan in a circuit training format. Work from exercise to exercise by completing the specified number of sets and then moving on to the next exercise.
Mistake n°3: Wrong exercise selection
An unstructured training plan goes hand in hand with wrong exercise selection. This means choosing the wrong progression for your current performance level. If the exercise is too easy for you, you will be underchallenged and will not progress. If the exercise is too hard for you, you will be overwhelmed and run a high risk of injury if you train it for a long time.
Another point is the goal-oriented exercise selection. You should ask yourself the question for each exercise in your training plan, "Why am I doing this exercise?" If you can answer that question in a way that makes sense, great. If not, then you should replace it or take it out. Because anything else is a waste of time.
Mistake n°4 when learning Calisthenics: Training too often
Beginners in particular often tend to want quick results and often start training over-motivated. Go 4-6 times a week in training and after a few weeks comes the first pain in the shoulder, elbow and wrist. If you have done little sports before, we recommend you start with 2-3 days/week, so that your body can adapt to the loads. This is extremely important if you want to celebrate long-term success.
Mistake n°5: No or unsuitable accessories
Reasonable Calisthenics accessories can increase your training performance enormously. For example, magnesium or liquid chalk for the hands to have a better grip on the bar. Resistance bands can help you enormously in your training, if you know how to use them.
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