Оглавление
Monique König. Calisthenics X Mobility
Preface
Introduction: Book Layout
What Motivates Me to Get You Moving
1 Mobility—Modern Flexibility Training
ORIGINS OF MOBILITY
MOVEMENT CULTURE
2 Understanding Mobility. 2.1 HOW TO BECOME MORE MOBILE
SUMMARY
2.2 THE REASON WE’RE SO STIFF
HOW MOBILE ARE YOU?
2.3 DON’T MOBILIZE EVERY JOINT
2.4 WHY STRETCHING AND YOGA WON’T MAKE YOU MORE MOBILE
IN SUMMARY
2.5 WHY FOAM ROLLERS WON’T MAKE YOU MORE MOBILE
2.5.1 THE FOAM-ROLLER PHENOMENON
2.5.2 ROLLING, ROLLING, ROLLING
2.5.3 SURFACE SENSIBILITY VERSUS PROPRIOCEPTIVE SENSIBILITY
2.5.4 PAIN WHILE ROLLING
2.5.5 FOAM ROLLERS—SENSE OR NONSENSE?
2.6 MORE EXERCISE EQUIPMENT YOU DON’T NEED
2.7 HOW MOBILITY MAKES YOU STRONGER
2.8 WHY STRESS MAKES YOU IMMOBILE
3 Mobility Fundamentals: What You Need to Know. 3.1 FOUR EASY STEPS TO BECOMING MORE MOBILE
3.1.1 EVALUATION
OVERHEAD MOBILITY
INTERNAL AND EXTERNAL SHOULDER ROTATION
THORACIC SPINE ROTATION
3.1.2 ISOLATION
WHAT DOES SUCH AN ISOLATED JOINT ACTIVATION LOOK LIKE? WHAT ARE SOME PECULIARITIES?
ADDITIONAL PECULIARITIES
3.1.3 INTEGRATION
3.1.4 IMPROVISATION
3.2 PAIN AND INJURIES. 3.2.1 PAIN
POTENTIAL CAUSES
IN SUMMARY
3.2.2 INJURIES
CHECKLIST. HOW TO PROCEED DURING AN ACUTE INJURY
1. DON’T PUSH THROUGH THE PAIN
2. DON’T TAKE A BREAK, BUT ADJUST YOUR TRAINING AND YOUR MOVEMENTS
3. GO FROM MICRO TO MACRO
4. PRETEST, EXERCISE, RETEST
5. AVOID “PARALYSIS THROUGH ANAYLYSIS”
3.3 GUIDELINES FOR PAIN-FREE TRAINING. PROXIMAL STABILITY FOR DISTAL MOBILITY
WE WANT FLEXIBLE STRENGTH, NOT RIGID POWER
YOU SHOULD END YOUR WORKOUT BETTER THAN YOU STARTED IT
4 The Most-Common Questions About Mobility. 4.1 HOW LONG UNTIL I’M MORE MOBILE?
4.2 HOW CAN I BECOME MORE MOBILE MORE QUICKLY?
4.3 HOW DO I ADD MOBILITY TO MY STRENGTH TRAINING?
MOBILIZING AND MOBILITY TRAINING
TIP
4.4 HOW DO I INTEGRATE MOBILITY INTO MY DAILY LIFE?
5 Mobility Lifestyle Hacks
EASY CHOICES, HARD LIFE—HARD CHOICES, EASY LIFE
SITTING VERSUS STANDING (BUT NOT JUST STANDING)
THE SOLUTION
SOME POSSIBLE VARIATIONS TO INSPIRE YOU
SQUAT – SQUAT – SQUAT (IT’S SQUATTING TIME WHILE YOU BRUSH YOUR TEETH)
HANGING – HANGING – HANGING
6 Movement Is Life, and Life Is Movement
IT TEACHES YOU A NEW BODY LANGUAGE
7 Mobility Exercises
7.1.1WRIST FIGURE EIGHTS
7.1.2WRIST MOBILIZATIONs ON THE GROUND
A THIRD POSITION
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7.1.3BACKHAND PUSH-UPS
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7.1.4SHAOLIN PUSH-UPS
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7.1.5WRIST PUSH-UPS
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7.2.1SPINAL ROTATIONS (CARS)
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7.2.2SPINAL WAVE 1
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7.2.3SPINAL WAVE 2
7.2.4NECK MOBILIZATION
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7.2.5THREE-POINT THORACIC-SPINE ROTATION
7.2.6ALL-FOURS ROTATION
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VARIATION 1
IMPORTANT
VARIATION 2
7.2.7BALL
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7.2.8PRONE THORACIC-SPINE ROTATION
7.2.9WRESTLER ROTATION
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7.2.10TABLE ROTATION
7.2.11HEEL-SITTING ROTATION
7.2.12CROSS-LEGGED ROTATION
7.2.13COBRA
VARIATION
7.3.1SHOULDER ROTATIONS (CARS)
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7.3.2SHOULDER ROTATIONS (AGAINST THE WALL)
7.3.3HANGING
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7.3.4SINGLE-ARM HANGING
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7.3.5WALL SLIDES
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7.3.6SHOULDER CRAWL
7.3.7SWIMMER
7.3.8PROTRACTION AND RETRACTION DRILL
7.3.9SHOULDER DISLOCATOR (WITH A BAND)
7.3.10SHOULDER ROTATION WITH A BAND
7.3.11SIDE BEND
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7.3.12SKIN THE CAT (REGRESSION)
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7.3.13SKIN THE CAT
7.3.14SCAPULA PUSH-UP ROTATION
7.3.15ARCHED-BACK PULLS
8 My Path to the Pull-up Bar
9 Calisthenics
9.1 ROOTS OF CALISTHENICS
9.2 THE RAIN-OR-SHINE TRAINING MENTALITY
9.3 THE FOUR TYPES OF CALISTHENICS
CATEGORY ONE: SETS AND REPS
CATEGORY TWO: WEIGHTED CALISTHENICS
CATEGORY THREE: FREESTYLE (OR BARHOPPING)
CATEGORY FOUR: SKILL-FOCUSED
TIPS
9.4 FROM TREND SPORT TO BUSINESS: CALISTHENICS IN GERMANY
9.5 CALISTHENICS VERSUS CROSSFIT VERSUS FREELETICS
9.6 WHY EVERYONE BENEFITS FROM BODYWEIGHT TRAINING
9.7 YOUR PREREQUISITES
9.8 USEFUL EQUIPMENT
9.9 CALISTHENICS PARKS: THE BEST SPOTS FOR YOUR TRAINING
9.10 GUIDELINES FOR AMBITIOUS CALISTHENICS BEGINNERS. CHECKLIST
9.11 DITCHING FAMILIAR MOVEMENT PATTERNS: EMBRACING THE UNUSUAL
9.12 EXERTION TO THE POINT OF EXHAUSTION: THE 80-PERCENT RULE
9.13 SETTING GOALS THE RIGHT WAY
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10 Calisthenics Fundamentals: What You Need to Know. 10.1 OVERVIEW OF BASIC EXERCISES
10.2 BALANCING STABILITY AND MOBILITY
10.3 MOVEMENT VARIATIONS
10.4 MOVEMENT SPECIFICS
10.5 ASSISTANCE EXERCISES
10.6 DIFFICULT EXERCISES MADE EASY
10.7 STICKING POINTS
10.8 FULL RANGE OF MOTION
10.9 SHOULDER-BLADE POSITIONS
EXTERNAL SHOULDER ROTATION
10.10A FIRM GRIP
10.11HOLLOW-BODY POSITION
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10.12ALL ABOUT LEVERS
TUCK
ADVANCED TUCK
ADVANCED TUCK STRADDLE
STRADDLE
ONE-LEGGED POSITION
FULL
10.13REPETITION: THE MOTHER OF SKILL
10.14STRAIGHT-ARM STRENGTH
10.15TRAINING ON RINGS
10.16CALISTHENICES AND LEG TRAINING
10.17SHOULDER JOINT
11 Beginner Basics and Their Possible Progressions
Quality Beats Quantity
11.1 HEALTHY SHOULDER BALANCE WITH A COMBINATION OF PULLING AND PUSHING LOADS
11.2 ACTIVATION EXERCISES
SCAPULA PULL-UPS. EXERCISE REGRESSIONS FOR PULL-UPS
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SCAPULA PUSH-UPS. EXERCISE REGRESSIONS FOR PUSH-UPS
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SCAPULA DIPS. EXERCISE REGRESSIONS FOR DIPS
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FRONT BAND ROW
TIP
BAND PULL FROM ABOVE
11.3 PULL-UPS AND POSSIBLE PROGRESSIONS
11.3.1WHAT YOUR PULL-UP SHOULD LOOK LIKE
11.3.2TYPICAL MISTAKES
11.3.3FREQUENT STICKING POINTS. LACK OF GRIP STRENGTH
HUNCHBACK POSITION
EXTERNAL ROTATION THAT’S TOO WEAK
11.3.4GRIP VARIATIONS
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11.3.5OVERHAND PULL-UPS VERSUS UNDERHAND PULL-UPS
11.3.6ARCHED-BACK PULL-UPS. ARCHED BACK PULL-UPS/GIRONDA STERNUM PULL-UPS
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11.3.7PULL-UP EXERCISE REGRESSIONS. AUSTRALIAN PULL-UPS/RING ROWS/INCLINE ROWING
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NEGATIVE (ECCENTRIC) PULL-UPS
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JUMPING PULL-UPS
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11.4 PUSH-UPS AND POSSIBLE PROGRESSIONS
11.4.1WHAT YOUR PUSH-UP SHOULD LOOK LIKE
11.4.2TYPICAL MISTAKES
11.4.3FREQUENT STICKING POINTS. LACK OF CORE TENSION
WEAK TRICEPS
11.4.4GRIP VARIATIONS
11.4.5PUSH-UP EXERCISE REGRESSIONS
NEGATIVE (ECCENTRIC) PUSH-UPS
INCLINE PUSH-UPS
BAND-ASSISTED PUSH-UPS
DEAD-POINT PUSH-UPS
RTO IN A PUSH-UP
11.5 DIPS AND POSSIBLE PROGRESSIONS
11.5.1WHAT YOUR DIP SHOULD LOOK LIKE
11.5.2TYPICAL MISTAKES
11.5.3FREQUENT STICKING POINTS. TRICEPS TOO WEAK
CORE TOO WEAK
LACK OF SHOULDER-BLADE ACTIVATION
LACK OF ARM STRENGTH
11.5.4DIP EXERCISE REGRESSIONS. BENCH DIPS
NEGATIVE DIPS
TIP
RTO IN HANGING DIP PUSH-UP
11.6 SQUATS AND POSSIBLE PROGRESSIONS
11.6.1WHAT YOUR SQUAT SHOULD LOOK LIKE. SQUAT
11.7 REGRESSION—THE L-SIT
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11.7.1HANGING L-SIT. HANGING L-SIT
11.7.2L-SIT IN A SUPPORT POSITION. L-SIT IN A SUPPORT POSITION
11.7.3ASSISTING EXERCISES
PIKE COMPRESSIONS
LEG RAISES
11.8 REHABILITATION AND PREHABILITATION EXERCISES. FACE PULLS
TIP
EXTERNAL ROTATION: BANDED PRESS
12 General Training Structure
12.1 TRAINING METHODS
12.1.1 FREQUENCY OF TRAINING, NUMBER OF SETS, NUMBER OF REPETITIONS, AND BREAKS
12.1.2 TYPES OF TRAINING. ANTAGONIST TRAINING
CIRCUIT TRAINING
HIGH-VOLUME TRAINING
13 Goals, Time Investment, and Motivation
Quality beats quantity!
14 Acknowledgments
15 The Authors
MONIQUE KÖNIG
LEON VICTOR STAEGE: MOVING MONKEY
16 Appendix. 1 GLOSSARY
2 FURTHER REFERENCES
3 CREDITS
