دانلود کتاب CALISTHENICS FOR BEGINNERS: The Beginner's Guide to Strength Training Through Calisthenic Workouts

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Introduction
Are These Your Concerns?
Calisthenics: The Better Way
Why Calisthenics Will Work for You
Proof of Benefits
A Credible Exercise
A Promise to You
It’s Your Decision
Chapter 1: Everything a Beginner Needs to Know
What are Calisthenics?
How Your Body Builds Muscle
Why Calisthenics Instead of Weight Training
Additional Calisthenics Benefits
Equipment You Might Need
The Importance of Consistency
What About Cardiovascular Training?
Problems and Solutions
Chapter 2: Beginner’s Exercises
Section 1: Beginner’s Exercises
Max Planks
Squats
Lunges
Push Ups
Lying Down Leg Raises
Max Mountain Climbers
Pike Push Ups
Close Hand Chin Ups & Wide Hand Pull Ups
Dips
Jump Squats
Australian Pull Ups
Hanging Leg Raises
Wide Pushups
Wall Sit
Clap Push Ups
Superman Hold
Jumping Jacks
Alternating High Knee
Section 2: Beginner’s Workout Plan
7-Day Workout Plan
Continuing the Cycles
Chapter 3: Lever Up Advanced Exercises
Muscle Ups
Routine for Muscle-Ups Mastery
7 Exercise Routine to Master Muscle-Ups
Back Lever
Routine for Back Lever Mastery
6 Exercise Routine to Master Back Lever
Front Lever
Routine for Front Lever Mastery
6 Exercise Routine to Master Front Lever
Planche
Routine for Planche Mastery
6 Exercise Routine to Master the Planche
Human Flag
Routine for Mastery of the Human Flag
6 Exercise Routine to Master the Human Flag
Pistol Squats
Routine to Master Pistol Squats
6 Exercise Routine to Master Pistol Squats
Recommended Weekly Routines
Intermediate Level 1 Routine
Intermediate Level 2 Routine
Chapter 4: Avoiding Injuries, Faster Recovery
Strategies to Protect Yourself From Injury
The Importance of Rest
Working Out Smarter
Warming Up and Stretching.
Common Calisthenics Injuries
Strains and Sprains
More Serious Injuries
How to Deal with Injuries
Breathing During Exercise
Chapter 5: Calisthenics Diet
You Are What You Eat
Is There an Ideal Diet?
The Mediterranean Diet
Energy-Boosting Foods
Meal Plans and Easy Meal Prep for Muscle Building
Breakfast
Lunch
Mid-Afternoon or Post-Workout Snack
Dinner
Dessert or After-Dinner Snack
How Many Calories? How Much Protein?
Muscle Building Diet For Vegetarians
More Meals, Smaller Meals, and More Protein
Do You Need Supplements?
Building Muscle / Preventing Muscle Loss
Chapter 6: How to Stay Motivated
Manage Your Motivations
Manage Your Expectations.
Manage Your Attitude
Manage Your Behavior
Conclusion
Instructions, Plans, and Schedules
Advance Responsibly
A Calisthenics Diet
Stay Motivated
Reference List
Text References
References for Chapter 2 Video Demos