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Which Calisthenics Skills Should I Learn First

Calisthenics is a highly effective method of exercise that utilizes your own body weight to build muscle and boost overall fitness.

Its popularity stems from its simplicity, as it requires minimal equipment and can be performed in any location.

With a wide variety of calisthenics techniques to choose from, it can be challenging to decide where to begin your journey.

However, with a little guidance, you can quickly learn the basics and start seeing results in no time

Here are some suggestions for which calisthenics skills to learn first:

  1. Push-ups: Push-ups are a classic calisthenics exercise that works the chest, triceps, and shoulders. They are also a good foundational exercise for many other calisthenics skills. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down until your chest nearly touches the ground, then push back up to the starting position. You can modify the difficulty of push-ups by changing the width of your hands or by performing them on an elevated surface.
  2. Squats: Squats are a great way to build leg strength and improve overall body control. They can be done with just your body weight, or you can add additional resistance by holding a weight or using a resistance band. To perform a bodyweight squat, stand with your feet shoulder-width apart and lower your body down as if you were sitting back into a chair. Keep your chest up and your weight in your heels as you lower down, then push back up to the starting position.
  3. Planks: Planks are a great core exercise that works the muscles in your abs, back, and hips. They can be modified to fit your fitness level, making them accessible for beginners and challenging for advanced exercisers. To perform a plank, start in a push-up position with your hands placed slightly wider than shoulder-width apart. Keep your body straight and hold this position for a set amount of time, making sure to keep your core engaged the entire time.
  4. Lunges: Lunges are a great way to build leg strength and improve balance. They can be done with just your body weight, or you can add additional resistance by holding a weight or using a resistance band. To perform a lunge, take a large step forward with one leg and lower your body down until your back knee nearly touches the ground. Push back up to the starting position, then repeat on the other side.
  5. Pull-ups: Pull-ups are a great upper body exercise that works the muscles in your back, biceps, and forearms. They can be challenging for beginners, but with practice, they can be mastered. To perform a pull-up, grab a bar with an overhand grip that is slightly wider than shoulder-width apart. Pull your body up until your chin is above the bar, then lower back down to the starting position.
  6. Dips: Dips are a great exercise for building upper body strength, particularly in the triceps and chest. They can be performed using parallel bars or on the edge of a bench or sturdy surface. To perform dips, start with your hands grasping the bars or surface and your feet off the ground. Lower your body down until your elbows are bent at a 90 degree angle, then push back up to the starting position.
  7. Leg raises: Leg raises are a great core exercise that works the muscles in your abs and hips. They can be modified to fit your fitness level, making them accessible for beginners and challenging for advanced exercisers. To perform leg raises, start by lying on your back with your arms by your sides. Raise your legs off the ground until they are vertical, then lower them back down. You can also perform hanging leg raises by grasping a bar with an overhand grip and raising your legs up in the same manner.
  8. Inverted rows: Inverted rows are a great way to build upper body strength, particularly in the back and biceps. They can be performed using a bar or other stable surface that is at waist height or slightly lower. To perform inverted rows, start by grasping the bar with an overhand grip and hanging from it with your feet off the ground. Pull your body up until your chest touches the bar, then lower back down to the starting position.
  9. Burpees: Burpees are a full-body exercise that works a wide range of muscles, including the chest, shoulders, triceps, abs, and legs. They are also a great cardiovascular exercises. To perform a burpee, start in a standing position. Lower your body down into a squat position, then place your hands on the ground and kick your feet back into a plank position. Perform a push-up, then bring your feet back up to the squat position. Stand up and jump into the air, then repeat the sequence.
  10. Handstand push-ups: Handstand push-ups are an advanced calisthenics exercise that requires a high level of upper body strength and balance. They work the muscles in the shoulders, triceps, and abs. To perform a handstand push-up, start by performing a handstand against a wall. Lower your body down until your head nearly touches the ground, then push back up to the starting position. As with any new exercise, it is important to start slowly and progress gradually to avoid injury. It is also a good idea to seek the guidance of a trained instructor or coach if you are new to handstand push-ups.

These are just a few examples of calisthenics skills that you can learn. The most important thing is to start with exercises that are appropriate for your fitness level and work your way up as you get stronger. With dedication and practice, you will be able to progress to more advanced calisthenics skills in no time. So, it’s always a good idea to start with the basic exercises and gradually progress to more advanced ones. This will help you build a strong foundation and reduce the risk of injury.

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