دانلود کتاب Calisthenics & Mobility: Supple & Strong

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Preface .............................................................................................................................. 10 Introduction: Book Layout ................................................................................................ 12 MOBILITY What Motivates Me to Get You Moving ............................................................................ 16 1 Mobility—Modern Flexibility Training ............................................................................. 20 2 Understanding Mobility.................................................................................................... 26 2.1 How to Become More Mobile............................................................................................. 26 2.2 The Reason We’re So Stiff................................................................................................... 29 2.3 Don‘t Mobilize Every Joint...................................................................................................31 2.4 Why Stretching and Yoga Won’t Make You More Mobile ........................................... 34 2.5 Why Foam Rollers Won’t Make You More Mobile ......................................................... 36 2.5.1 The Foam-Roller Phenomenon......................................................................................... 36 2.5.2 Rolling, Rolling, Rolling...................................................................................................... 37 2.5.3 Surface Sensibility versus Proprioceptive Sensibility................................................. 38 2.5.4 Pain While Rolling................................................................................................................ 39 2.5.5 Foam Rollers—Sense or Nonsense?............................................................................... 40 2.6 More Exercise Equipment You Don’t Need ..................................................................... 40 2.7 How Mobility Makes You Stronger ....................................................................................41 2.8 Why Stress Makes You Immobile....................................................................................... 43 3 Mobility Fundamentals: What You Need to Know ............................................................ 48 3.1 Four Easy Steps to Becoming More Mobile ......................................................................48 3.1.1 Evaluation............................................................................................................................... 49 3.1.2 Isolation....................................................................................................................................51 3.1.3 Integration.............................................................................................................................. 54 3.1.4 Improvisation......................................................................................................................... 55 3.2 Pain and Injuries ................................................................................................................... 56 3.2.1 Pain........................................................................................................................................... 56 3.2.2 Injuries..................................................................................................................................... 58 3.3 Guidelines for Pain-Free Training...................................................................................... 62 4 The Most-Common Questions About Mobility .................................................................. 66 4.1 How Long Until I’m More Mobile?.................................................................................... 66 4.2 How Can I Become More Mobile More Quickly?........................................................... 68 21_04_08_CalisthenicsXMobility_ae.indd 6 08.04.21 13:19 Contents 7 4.3 How Do I Add Mobility to My Strength Training? ........................................................ 69 4.4 How Do I Integrate Mobility Into My Daily Life? ......................................................... 70 5 Mobility Lifestyle Hacks ................................................................................................... 74 6 Movement Is Life, and Life Is Movement.......................................................................... 82 7 Mobility Exercises.............................................................................................................. 86 7.1 Wrists........................................................................................................................................ 87 7.1.1 Wrist Figure Eights............................................................................................................... 88 7.1.2 Wrist Mobilization on the Ground .................................................................................. 90 7.1.3 Backhand Push-ups............................................................................................................. 92 7.1.4 Shaolin Push-ups.................................................................................................................. 94 7.1.5 Wrist Push-ups....................................................................................................................... 96 7.2 Spine......................................................................................................................................... 97 7.2.1 Spinal Rotations (CARs)..................................................................................................... 98 7.2.2 Spinal Wave 1......................................................................................................................100 7.2.3 Spinal Wave 2......................................................................................................................102 7.2.4 Neck Mobilization ..............................................................................................................104 7.2.5 Three-Point Thoracic-Spine Rotation............................................................................106 7.2.6 All-Fours Rotation ..............................................................................................................108 7.2.7 Ball...........................................................................................................................................112 7.2.8 Prone Thoracic-Spine Rotation........................................................................................114 7.2.9 Wrestler Rotation.................................................................................................................115 7.2.10 Table Rotation......................................................................................................................116 7.2.11 Heel-Sitting Rotation .........................................................................................................118 7.2.12 Cross-Legged Rotation......................................................................................................120 7.2.13 Cobra...................................................................................................................................... 121 7.3 Shoulders...............................................................................................................................122 7.3.1 Shoulder Rotations (CARs)..............................................................................................123 7.3.2 Shoulder Rotations Against the Wall...........................................................................124 7.3.3 Hanging ................................................................................................................................125 7.3.4 Single-Arm Hanging..........................................................................................................126 7.3.5 Wall Slides............................................................................................................................127 7.3.6 Shoulder Crawl....................................................................................................................128 7.3.7 Swimmer................................................................................................................................130 7.3.8 Protraction and Retraction Drill ....................................................................................132 7.3.9 Shoulder Dislocator With a Band..................................................................................134 7.3.10 Shoulder Rotation With a Band ....................................................................................136 7.3.11 Side Bend..............................................................................................................................138 7.3.12 Skin the Cat (Regression).................................................................................................140 7.3.13 Skin the Cat..........................................................................................................................142 7.3.14 Scapula Push-up Rotation...............................................................................................143 7.3.15 Arched-Back Pulls...............................................................................................................144 21_04_08_CalisthenicsXMobility_ae.indd 7 08.04.21 13:19 8 CALISTHENICS MOBILITY CALISTHENICS 8 My Path to the Pull-up Bar ............................................................................................. 150 9 Calisthenics..................................................................................................................... 156 9.1 Roots of Calisthenics..........................................................................................................156 9.2 The Rain-or-Shine Training Mentality ............................................................................158 9.3 The Four Types of Calisthenics.........................................................................................158 9.4 From Trend Sport to Business: Calisthenics in Germany...........................................160 9.5 Calisthenics versus CrossFit versus Freeletics.............................................................. 161 9.6 Why Everyone Benefits From Bodyweight Training....................................................162 9.7 Your Prerequisites................................................................................................................163 9.8 Useful Equipment................................................................................................................164 9.9 Calisthenics Parks: The Best Spots for Your Training.................................................166 9.10 Guidelines for Ambitious Calisthenics Beginners.......................................................167 9.11 Ditching Familiar Movement Patterns: Embracing the Unusual.............................168 9.12 Exertion to the Point of Exhaustion: The 80-Percent Rule.......................................168 9.13 Setting Goals the Right Way............................................................................................169 10 Calisthenics Fundamentals: What You Need to Know .................................................... 174 10.1 Overview of Basic Exercises...............................................................................................174 10.2 Balancing Stability and Mobility ....................................................................................177 10.3 Movement Variations.........................................................................................................177 10.4 Movement Specifics............................................................................................................178 10.5 Assistance Exercises...........................................................................................................178 10.6 Difficult Exercises Made Easy ..........................................................................................179 10.7 Sticking Points.....................................................................................................................180 10.8 Full Range of Motion..........................................................................................................180 10.9 Shoulder-Blade Positions................................................................................................... 181 10.10 A Firm Grip............................................................................................................................184 10.11 Hollow-Body Position.........................................................................................................184 10.12 All About Levers..................................................................................................................186 10.13 Repetition: The Mother of Skill........................................................................................189 10.14 Straight-Arm Strength........................................................................................................189 10.15 Training on Rings................................................................................................................189 10.16 Calisthenics and Leg Training..........................................................................................190 10.17 Shoulder Joint......................................................................................................................190 11 Beginner Basics and Their Possible Progressions........................................................... 194 11.1 Healthy Shoulder Balance With a Combination of Pulling and Pushing Loads......................................................................................................................195 11.2 Activation Exercises............................................................................................................196 11.3 Pull-ups and Possible Progressions.................................................................................202 21_04_08_CalisthenicsXMobility_ae.indd 8 08.04.21 13:19 Contents 9 11.3.1 What Your Pull-up Should Look Like............................................................................202 11.3.2 Typical Mistakes..................................................................................................................205 11.3.3 Frequent Sticking Points...................................................................................................206 11.3.4 Grip Variations....................................................................................................................209 11.3.5 Overhand Pull-ups versus Underhand Pull-ups........................................................ 210 11.3.6 Arched-Back Pull-ups.........................................................................................................211 11.3.7 Pull-up Exercise Regressions........................................................................................... 212 11.4 Push-ups and Possible Progressions............................................................................... 216 11.4.1 What Your Push-up Should Look Like.......................................................................... 216 11.4.2 Typical Mistakes.................................................................................................................. 218 11.4.3 Frequent Sticking Points................................................................................................... 218 11.4.4 Grip Variations.................................................................................................................... 219 11.4.5 Push-up Exercise Regressions......................................................................................... 219 11.5 Dips and Possible Progressions.......................................................................................224 11.5.1 What Your Dip Should Look Like...................................................................................225 11.5.2 Typical Mistakes..................................................................................................................226 11.5.3 Frequent Sticking Points...................................................................................................227 11.5.4 Dip Exercise Regressions..................................................................................................228 11.6 Squats and Possible Progressions...................................................................................231 11.6.1 What Your Squat Should Look Like...............................................................................232 11.7 Regression: The L-Sit...........................................................................................................234 11.7.1 Hanging L-Sit.......................................................................................................................235 11.7.2 L-Sit in a Support Position (Arms).................................................................................236 11.7.3 Assisting Exercises..............................................................................................................237 11.8 Rehabilitation and Prehabilitation Exercises...............................................................239 12 General Training Structure.............................................................................................. 244 12.1 Training Methods................................................................................................................246 12.1.1 Frequency of Training, Number of Sets, Number of Repetitions, and Breaks.247 12.1.2 Types of Training.................................................................................................................250 13 Goals, Time Investment, and Motivation........................................................................ 254 14 Acknowledgments........................................................................................................... 258 15 The Authors..................................................................................................................... 260 16 Appendix......................................................................................................................... 262 1 Glossary ............................................................................................................................................262 2 Further References.........................................................................................................................266 3 Credits...............................................................................................................................................267