Читать книгу Calisthenics X Mobility - Monique König - Страница 6
ОглавлениеWhat Motivates Me to Get You Moving
1 Mobility—Modern Flexibility Training
2.1 How to Become More Mobile
2.3 Don’t Mobilize Every Joint
2.4 Why Stretching and Yoga Won’t Make You More Mobile
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
2.5.5 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
3.2.1 Pain
3.3 Guidelines for Pain-Free Training
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?
4.4 How Do I Integrate Mobility Into My Daily Life?
6 Movement Is Life, and Life Is Movement
7.1 Wrists
7.1.2 Wrist Mobilization on the Ground
7.2 Spine
7.2.5 Three-Point Thoracic-Spine Rotation
7.2.8 Prone Thoracic-Spine Rotation
7.3 Shoulders
7.3.1 Shoulder Rotations (CARs)
7.3.2 Shoulder Rotations Against the Wall
7.3.8 Protraction and Retraction Drill
7.3.9 Shoulder Dislocator With a Band
7.3.10 Shoulder Rotation With a Band
7.3.12 Skin the Cat (Regression)
7.3.14 Scapula Push-up Rotation
9.2 The Rain-or-Shine Training Mentality
9.3 The Four Types of Calisthenics
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
9.9 Calisthenics Parks: The Best Spots for Your Training
9.10 Guidelines for Ambitious Calisthenics Beginners
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
10 Calisthenics Fundamentals: What You Need to Know
10.1 Overview of Basic Exercises
10.2 Balancing Stability and Mobility
10.6 Difficult Exercises Made Easy
10.13 Repetition: The Mother of Skill
10.16 Calisthenics and Leg Training
11 Beginner Basics and Their Possible Progressions
11.1 Healthy Shoulder Balance With a Combination of Pulling and Pushing Loads
11.3 Pull-ups and Possible Progressions
11.3.1 What Your Pull-up Should Look Like
11.3.3 Frequent Sticking Points
11.3.5 Overhand Pull-ups versus Underhand Pull-ups
11.3.7 Pull-up Exercise Regressions
11.4 Push-ups and Possible Progressions
11.4.1 What Your Push-up Should Look Like
11.4.3 Frequent Sticking Points
11.4.5 Push-up Exercise Regressions
11.5 Dips and Possible Progressions
11.5.1 What Your Dip Should Look Like
11.5.3 Frequent Sticking Points
11.5.4 Dip Exercise Regressions
11.6 Squats and Possible Progressions
11.6.1 What Your Squat Should Look Like
11.7.2 L-Sit in a Support Position (Arms)
11.8 Rehabilitation and Prehabilitation Exercises
12.1.1 Frequency of Training, Number of Sets, Number of Repetitions, and Breaks
13 Goals, Time Investment, and Motivation
1Glossary
