پست‌های تلگرام Calisthenics Network 🌐

Healthy Shoulders with just a resistance band ✅🙌🏼

🎥Credit: IG/angelcalistenia1

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Stay strong, keep moving. 🫡

Tasty Smoothie 💪🏼

100g oats flakes
5 plazma biscuits
15 hazelnuts
1 banana
50ml milk

Nutritions:
881 kcal
134g carbs
31g fats
26g protein

Blend it all together.
Enjoy 🙌🏼😉

2. Grip variability goes beyond “targeting different areas of your back,” and it’s more relevant in terms of injury prevention, personal preference, and intensity management, in my opinion. (1) Rotating your grip periodically can be a great way to mitigate or reduce common overuse injuries, such as golfer’s elbow. (2) Personal preference can range from equipment availability to how your shoulders feel with a particular grip. (3) Lastly, chin-ups are easier than pull-ups, and wide pull-ups are harder than regular pull-ups. Varying your grip can be a potent intensity modulator.

I don’t believe in “the best pull-up grip.” If your shoulders hurt on wide pull-ups, use a neutral grip. If your forearm tendons are screaming on chin-ups, maybe switch to rings. If you really enjoy pull-ups, you don’t need to do chin-ups at all. Forget about which one is better, and just get your reps in with intent and consistency.

Stay strong, keep moving. 🫡

✊🏼 Pull Up Grip Variations ✊🏼

🎥Credit: IG/gabosaturno

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👇 On pull up grips👇

1. The “muscle bias” of every grip is pretty much overrated, in my opinion. Yes, chin-ups will emphasize the biceps more than pull-ups. Yes, a neutral grip will work your brachialis more than any other variation. Wide pull-ups target the lower lat fibers. You get the point. However, those small changes are not worth obsessing over. All variations will work your back, biceps, and forearms to a very similar degree. Plus, the concept of “muscle biasing” is probably only applicable to very advanced lifters. For 99% of you, focus on the next point.

Tuck to Adv. Tuck Planche ✅🙌🏼

🎥Credit: IG/georgistatics

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Full Body Calisthenics Workout 💪🏼🙌🏼

🎥Credit: IG/lunchlady_ninja

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☀️The outside is calling you!!!!! This workout can be done inside or outside and all you need is a bar! It can be your whole workout or your warm up.

💫Adjust the reps and sets to whatever level you’re at. These are the numbers I chose for me and it was part of a bigger workout.

✨For modifications try pull-ups instead of muscle ups or Australians instead of pull-ups. Knee raises can be subbed for leg raises OR level up with toes to bar. I suck at toes to bar so I stick with leg raises 🙌

🏙️ Check out what your city has to offer for outdoor workout parks because I’m telling you…the sunshine and fresh air are like free pre workout 🫶

Stay strong, keep moving. 🫡

Big Lats 🙌🏼✅

🎥Credit: IG/timthies

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THE TRUTH ⬇️ Don’t do push-ups like this!

🎥Credit: IG/gennofit

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1. PROTRACTION 💪

If you are not protracting the shoulders (pushing them apart and forward) you’re not engaging your serratus

🔑 And the serratus is the key for strong and healthy shoulders (gives you that “ribs with abs look”)

2. FLARING ELBOWS 🤦‍♀️

Just like in a bench press, keep your arms at 45 degrees. It will save you from impingements later.

3. ROUNDING FORWARD ✋

Takes tension away from the chest to the front of the shoulders.

Now you know go get that summer body🏝️

Stay strong, keep moving. 🫡

L-Sit Drills ✅🙌🏼

🎥Credit: IG/jc.handstands

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If you don’t have enough strength to lift your body up, use the momentum of the movement 🔥

Try to keep legs close to your body during the exercise!

Stay strong, keep moving. 🫡

ABS CUBES WORKOUT 🙌🏼‼️

🎥Credit: IG/timthies

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Stay strong, keep moving. 🫡