1. Scapula Raise Hold 2. Push Up Hollow Body Hold 3. Dip Lean Forward Support Hold 4. Reverse Plank Bridge (Crab Hold) 5. Handstand Walk & Hold 6. Bear Crawl / Gecko Walk 7. Arch Hold 8. Hollow Body Hold 9. Deep Squat Hold
thats bcz most people nowadays are walking zombies. bcz of all the sitting and technology. You should def start with even simpler exercises for strenght and also lots of stretching.
But good form is emphasized, so even doing one or two properly is still good. There are some variations a beginner/newly working body can make here, but obviously that wasn't the point of the video.
I'm a bodybuilder (powerbuilder) and I sincerely think that bodybuilders should do more of these exercises to further develop their phisique. One thing I believe calisthenics provide is superior shoulder strength in "awkward" positions, which is very beneficial to shoulder health in first place, an on the second place is that it gives you strength in main powerlifting and bodybuilding movements like bench press, overhead press, barbell row, deadlift, squat etc. Deadlift and squat benefit indirectly because of the core stability and overall mobility. I did all of these before, but now I'm really getting serious with it. I highly suggest this for anybody, not just "street workouters". Nice video btw, very well explained. :) Peace
Did I miss one? I only counted 9... 1) Scapula Raise/Hold 2) Push-up Hollow Body Hold 3) Dip Lean Support Hold 4) Reverse Bridge Plank 5) Handstand Walk/Hold 6) Bear Crawl 7) Arch Hold 8) Hollow Body Hold 9) Deep Squat Or was one of those supposed to count as two? Awesome video in any case. :D
I'm not sure if anyone here has practiced astanga yoga before, but there are many instances here where the "inner locks" should be activated to prevent injury to the abdominal girdle. Why not mention this to beginners? I.e: When you squat or do any forward lean, you pretend to hold in a poop, mula bandha or root lock. It protects your girdle. Do these guys know about this stuff? Using the 3 inner locks + master lock will allow strength beyond measure, in comparison to one who does not know of these things. Comments?
He also have his arms forward which makes it bit more easier. You can have your torso off the balance Position slightly because the arm are counterbalancing the torso-weight. He also have good ancle/hips mobility
This is the first calisthenics video where the "trainer" doesnt just want to show off but really wants to learn us something. I really like how you explain the exercises and show it slowly. I owe you more than just a like. Keep training and thank you very much!
***** Ah, thank you so much, gentlemen. I appreciate how you always take time to explain and demonstrate correct form. I wish you much continued success. Shine on. :) p.s. Where are you guys operating from? Can't quite pin down the accent...me, I'm from Oklahoma, Land of the Red Man...nothing but Cowboys and Indians out here...hah! :)
Great video. #2, 4, 5, 6 (static version), 7, 8, 9, are all done regularly in good yoga classes. I never had a better physique or feeling in my body then when i was doing yoga daily. I would supplement my practice with pull-ups and cardio.
Hi there, this is a great channel thanks. I have been browsing for a while through various channels but cant seem to find what I'm looking for. I'm 36 & used to be a decent athlete, however I have neglected my body for a long time & also spent a hell of a lot of time behind a desk being lazy. I am short compact muscular guy & over the years have developed the classic "Donald duck" syndrome. i.e. tight Achilles tendon, over developed calves & quads, tight hip flexors, weak lower abs & tight lower back. Over the years it has caused premature wear on my lower disc, resulting in a odd posture where my belly bloated & my butt tends to stick out. I cant seem to straighten up or open my hips without pain in my lower back. So... I am looking to return to training & want to focus on mobility & re-aligning/balancing my body. I like the idea of combining yoga/palates & flowing movements like gimnastica natural. I would be greatly appreciative if you could suggest a basic routine that I could start with that would help combat the damage I have done over the years. Thanks in advance.
Gonna try these out, my routine get a little stagnant and you guys finally put up a video i can do. Hopefully you guys put up more beginner-intermediate friendly workouts!! Thanks
I am beginner and want to start the basic exercises. I am looking forward to have a set of exercises that I can do in routine. kindly guide me. thanks and Regards.
I think arch hold was incorrectly shown, just my noob opinion. Hips bones should be a center of mass contact with the ground, everything else in hyper extension, no?
1 00:00:10,000 --> 00:00:12,640 Welcome to Calisthenic Movement. My name is Alex. 칼리스쎄닉 무브먼트에 오신 것을 환영합니다. 저는 알렉스라고 합니다. 2 00:00:12,640 --> 00:00:16,400 And in this video, I show you 10 basic strength exercises. 이 동영상에서 10 가지 기본 강화 운동을 보여드리겠습니다. 3 00:00:17,560 --> 00:00:22,140 Let's start with the first exercise, the Scapular Raise or Scapular Raise Hold. 첫번째 운동인 "날개뼈 오르기"(Scapular Raise) 혹은 "날개뼈 올라 버티기"(Scapular Raise Hold)로 시작하겠습니다. 4 00:00:22,520 --> 00:00:25,010 This exercise focuses on your back. 이 운동은 등에 집중합니다. 5 00:00:25,220 --> 00:00:29,240 It looks easy on the first view, but is very hard if you perform it correctly. 언뜻 쉬워 보이지만, 정확하게 수행한다면 매우 어려운 동작입니다. 6 00:00:29,780 --> 00:00:34,640 You hang on a bar, let your arms straight and pull your shoulder blades down and together. 철봉에 매달려, 팔은 쭉 펴지게 하고, 양쪽 날개뼈를 같이 모으면서 아래쪽으로 당기십시요. 7 00:00:34,780 --> 00:00:39,860 With this exercise, you activate your lats, trapezius and many other muscles in the back. 이 동작을 통해, 넓은등근(광배근, lats), 등세모근(trapezius)과 등에 있는 다른 많은 근육들을 활성화하게 됩니다. 8 00:00:40,440 --> 00:00:44,300 This exercise is very helpful for your straight arm pull strength. 이 동작은 팔을 쭉 편채로 당기는 힘을 강화하는 데 아주 좋습니다. 9 00:00:45,340 --> 00:00:48,520 The next exercise is the Push Up Hollow Body Hold. 다음 운동은 "팔굽혀 편 후 오그려 버티기"(the Push Up Hollow Body Hold) 입니다. 10 00:00:49,000 --> 00:00:53,680 Push your straight arms powerful towards the ground and make a hollow body position. 뻗은 팔을 바닥을 향해 강하게 밀어낸 후 몸뚱아리를 오그린 자세로 만드십시요. 11 00:00:54,760 --> 00:01:02,060 With that you activate your push and core muscles, which include the delts, chest, serratus anterior and your abs. 이 동작을 통해, 어깨세모근, 가슴근육, 앞톱니근(전거근, serratus anterior)과 배근육등... 미는 데 쓰이는 근육과 코어 근육을 활성화하게 됩니다. 12 00:01:02,060 --> 00:01:05,580 This exercise is helpful for your straight arm push strength. 이 동작은 팔을 편 채 미는 힘을 강화하는 데 좋습니다. 13 00:01:06,380 --> 00:01:10,000 The next exercise is a Dip Forward Lean Support Hold. 다음 운동은 "내렸다올려 앞으로 기울여 버티기"(Dip Forward Lean Support Hold)입니다. 14 00:01:10,520 --> 00:01:15,260 Again you push yourself up to let your body move slightly out of the vertical position. 여기서도 자신의 몸을 밀어 올린 후 수직 위치에서 살짝 벗어나게 기울입니다. 15 00:01:15,860 --> 00:01:20,260 The more you lift your body out of the vertical position, the harder this movie gets. 몸이 수직 위치에서 더욱 벗어날수록, 이 운동은 더 어려워집니다. 16 00:01:20,960 --> 00:01:28,020 This exercise is good to train the shoulders, lats, and trapezius, and will also help you to develop straight arm strength. 이 운동은 어깨, 넓은등근(광배근, lats), 등세모근(trapezius)을 훈련하는데 또한 팔을 쭉 편채 미는 힘을 강화하는 데 좋습니다. 17 00:01:29,800 --> 00:01:33,520 Let's move on with the Reverse Plank Bridge or Crab Hold. "뒤널다리(Reverse Plank Bridge)" 혹은 "게모양 버티기(Crab Hold)"로 넘어가겠습니다. 18 00:01:34,000 --> 00:01:39,100 Support yourself with your arms and lift your pelvis until your body is in horizontal line. 팔로 몸을 지탱한 다음, 골반을 들어올려 몸뚱아리가 수평인 선을 이루도록 합니다. 19 00:01:39,620 --> 00:01:48,840 Now you activate the backside of your shoulders, trapezius and the whole posterior chain, which includes the erector spinae, the hamstrings, and glutes. 이 운동을 통해, 어깨 뒷쪽, 등세모근(trapezius)과 척추세움근(erectus spinae), 뒤넙다리근(hamstrings), 엉덩이근육(glutes) 등을 다해서 부르는 뒷면 사슬(posterior chain)을 활성화하게 됩니다. 20 00:01:50,580 --> 00:01:54,900 The next both exercises are the Handstand Walk and the Hold on the Wall. 다음 두 가지 운동은 "물구나무 손걷기"와 "벽에 대고 버티기"입니다. 21 00:01:55,620 --> 00:02:04,440 The walk trains your push muscles like shoulders, chest, and triceps in the first place, and also need support of your core muscles to stabilize the body. 손걷기를 하기 위해서는, 코어 근육의 지지를 통해 몸을 안정시켜야 하고, 손걷기를 통해 일차적으로는, 어깨, 가슴, 윗팔세갈래근을 아우르는 밀기에 관련된 근육을 단련하게 됩니다. 22 00:02:04,800 --> 00:02:08,080 The Hold On the Wall trains your trapezius and shoulders. "벽에 대고 버티기"(Hold on the Wall)을 통해 등세모근(trapezius)과 어깨를 단련하게 됩니다. 23 00:02:08,160 --> 00:02:14,060 In the same time you mobilize your shoulder joints when you place your wrists(?) very near to the wall. 손목을 벽에 아주 가까이 놓게 되면, 어깨 관절의 가동성도 같이 늘리게 됩니다. 24 00:02:14,160 --> 00:02:18,860 These exercises could be(?) the basic strength and mobility for the straight handstand. 이 두가지 운동을 통해 물구나무서기를 하기 위한 기본이 되는 힘과 가동성을 키우게 됩니다. 25 00:02:20,200 --> 00:02:23,160 Let's go on with the Bear Crawl or Gecko Walk. 다음 운동은 곰걸음(Bear Crawl, 熊步) 혹은 게코걸음(Gecko Walk)이라 부릅니다. 26 00:02:23,880 --> 00:02:29,220 Start slowly and always move one arm and the opposite leg forward at the same time. 천천히 시작하여, 언제나 한쪽 팔과 반대쪽 다리를 동시에 앞으로 움직이십시요. 27 00:02:30,500 --> 00:02:37,960 This exercise trains your whole anterior chain which include abs, delts, chest, hip flexor, and the quads. 곰걸음을 통해, 복근, 어깨세모근, 가슴근육, 엉덩관절 굽힘근(hip flexor), 그리고 넓다리 네갈래근(quads)을 포함하는 앞면 쇠사슬 전체를 단련할 수 있습니다. 28 00:02:38,380 --> 00:02:41,180 In addition to that, you get a coordinative training. 거기에 더해, 협응 동작 훈련도 같이 하게 됩니다. 29 00:02:42,980 --> 00:02:45,520 The next exercise is the Arch Hold. 다음 운동은 "등당겨 버티기(Arch Hold)"입니다. 30 00:02:45,720 --> 00:02:48,200 Lift your arms and pull your chin to your chest. 양팔은 띄우고 턱은 당기십시요. 31 00:02:48,560 --> 00:02:51,180 Avoid to look forward and over-stretch your neck. 앞을 바라보게 되면 목을 과도하게 늘리게 되므로 삼가하십시요. 32 00:02:51,640 --> 00:02:54,500 Lift a bit of your upper-body as well as your legs. 윗몸을 약간 띄우고, 다리도 역시 띄우십시요. 33 00:02:55,400 --> 00:02:58,640 This exercise is perfect to train your posterior chain. 등당겨 버티기(Arch Hold)는 뒷면 사슬을 단련하는 데 완벽한 운동입니다. 34 00:02:58,900 --> 00:03:03,520 It trains your trapezius, erector spinae, the hamstrings and glutes. 이 운동을 통해 등세모근(trapezius), 척추세움근(erector spinae), 뒤넙다리근(hamstrings)과 엉덩이근육(glutes)을 단련합니다. 35 00:03:05,400 --> 00:03:09,380 The exercise to train the opposite muscles is the Hollow Body Hold. "몸통 오무려 버티기(the Hollow Body Hold)"는 반대쪽(=앞쪽) 근육들을 단련하는 운동입니다. 36 00:03:10,240 --> 00:03:14,840 Here you also pull your chin to the chest and keep your head in a neutral position. 여기에서도 마찬가지로 턱을 당기고 머리는 중립 자세로 유지합니다. 37 00:03:15,540 --> 00:03:18,239 Lift the shoulder blades and legs off the ground. 날개뼈와 두다리를 땅에서 떼어 띄우십시요. 38 00:03:18,560 --> 00:03:22,660 This exercise is a very good static abdominal exercise. 이 운동은 아주 훌륭한 정적(static, 靜的) 복근 운동입니다. 39 00:03:23,300 --> 00:03:26,580 The last but no least exercise is the Deep Squat Hold. 순서상 마지막이지만, 결코 간과할 수 없는 운동이 "깊이 쪼그려앉아 버티기(the Deep Squat Hold)"입니다. 40 00:03:26,700 --> 00:03:29,040 Here we have a lot to pay attention to. 이 운동에는, 주의를 기울여야할 것들이 많습니다. 41 00:03:29,480 --> 00:03:32,900 Go down deep without losing the tension in the lowest position. 깊숙히 쪼그려 앉는데, 이 때 가장 낮은 자세에서 장력을 잃지 마십시요.(무너져내리지는 마십시요.) 42 00:03:33,740 --> 00:03:38,000 The whole foot stays on the ground. And you move downward in a straight line. 발바닥 전체로 땅을 디디시고, 쪼그릴 때는 반듯한 선을 그리며 내려가세요. 43 00:03:38,500 --> 00:03:44,840 Don't move the knees too far in front of your ankles. And open your legs when you go down, to give your body some room. 무릎을 발목보다 너무 앞쪽으로 내밀지 마십시요. 쪼그릴 때, 몸뚱아리가 내려갈 수 있도록 여유공간을 주기 위해, 다리를 벌리십시요. 44 00:03:45,920 --> 00:03:49,280 Rotate your pelvis backwards. And pull back your shoulder blades. 골반은 뒤쪽으로 회전시키시고, 날개뼈는 뒤로 당기십시요. 45 00:03:50,400 --> 00:03:56,780 When you execute this exercise correctly, you don't only train your legs but also parts of the back and core. 이 운동을 올바르게 수행한다면, 다리 뿐만 아니라, 등과 코어 부분도 같이 단련하게 됩니다. 46 00:03:58,300 --> 00:04:02,980 I hope you gain some information about the basic strength exercises with this video. 이 비디오를 통해 기본 강화 운동에 관한 지식을 조금이라도 얻으셨기를 바랍니다. 47 00:04:03,380 --> 00:04:06,900 If you have any questions about this video, just leave a comment. 이 비디오에 관해 어떤 질문이라도 있으시면, 댓글로 남겨주세요. 48 00:04:07,080 --> 00:04:08,820 Thank you and see you soon. 감사합니다. 곧 다시 뵙도록 하겠습니다.
I know all of these (and much more) so I guess I'm doing ok. IMO it's nice to see what people who are obviously more athletic than me say one should be able to do. It's nice to have a confirmation from time to time that you're on the right track. Cool channel guys! Keep up he good work.
Against the wall seems dangerous to me because THE chance of dropping to THE Floor. À long time ago i hit THE Floor lozing balance doiing à handstand. My English is nog my native language sorry for that.
I found this content to be enlightening. A book I read was similarly revelatory. "Rising From Within: Unlocking Your Innate Power to Conquer Adversity" by Vincent Starling
Winner of a video, been searching for "good strength workout" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (should be on google have a look ) ? Ive heard some interesting things about it and my mate got cool success with it.
I am helping a fried of mine, who has a problem with push movements and I'm wondering if you can help. So for any horizontal push (planks, bear walk, even a plain table) her upper traps are working very hard and getting very sore. Her form seems to be ok so I have put it down to her biomechanics. She is hyper mobile so maybe they need to work particularly hard to keep the shoulders in place in these weightbearing positions? Any thoughts on ways of adapting these movements that will not cause problems in the upper traps? Or other remedial ideas? Thank you
This was great, thanks, been searching for "best workouts to gain muscle mass and strength" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (do a search on google ) ? Ive heard some pretty good things about it and my mate got great success with it.
Great video guys! But the Arch Hold is not really arching.. It is more like a hollow body hold lying on your stomach. Which is great. But you chose a confusing name for it..
Nicki Thompson This depends on your whole workout program and also the exercise itself. I suggest 5 sets for each exercise, but when we talk about the reps it's not that easy because some do their reps faster some slower. If would focus on 15 reps + or 30-40 seconds time under tension before you move on the harder exercises/progressions
Nicki Thompson Oh hey! I found your facebook page like a week ago; Adventurista Unplugged. Now I find you while listening to "Everything in its Right Place - Radiohead"! I really liked this video and the exercises they provided. A supplement you might want to check out, is Convict Conditioning by Paul "Coach" Wade. He writes about 6 bodyweight movements: Squat, Pushup, Chinup, Bridge, Leg Raises, Handstand. They're broken down into a progression of 10 steps. In the back, there's a guide for how to progress from each. The illustration is, that even if you can start on step 5 or 6, you would make more progress starting from the beginning. The master class steps 10 are: Pistol Squat (can add weight); One armed, close feet push up; One armed handstand pushup; Hanging Straight Leg Raise; Stand-to bridge-to-standing (one movement to ground and back up); and One armed Chin up. This might be old news, but I love the system hehe : )) From what I gathered, you don't want to push yourself too hard, maybe 60% of total fatigue/exertion. Your tendons, ligaments, and joints heal slower than the large muscles, so complete exertion slows the healing where it matters. Our weakest links being tendons etc. and not the large muscles. The faster we can get back and train them, the better our progress! Anyway, I'm excited to see where else your adventures take you! I wish you the best and safest!
Rattattattatt Hey there. Thanks for the book recommendation. I already have Pushing The Limits by Al Kavadlo which is about bodyweight exercises to gain strength for more advanced calisthenics. Same concept of having the base exercises with many progressions. But I will still check out Paul Wade thanks for the tip. And thanks for the like on Adventurista Unplugged page I appreciate it.
Rattattattatt Holy moly! I really enjoyed reading this succinct description of the book. I'm definitely going to check it out. Thank you for being eloquent.
Hi. What is the best way to progress into the deep squat hold. I can get my squat low and my feet flat but don't have the flexibility in the hips or strength in the back to hold my hips forward and back upright so my torso is leaning forward and my bum sticks out
i joined gym nearly about 4 week ago but still cant do pull up hardly i can do 2-3 of them.so wh ich exercise should i do to get strength in arms or should i do this ten exercise ? plzz reply me
***** I have started this training couple of day now , So my question is How many times in a week one should follow and how long till we get to the next level ? (Would you be sharing the next level workouts anytime soon) .
in the last exercise i think u shoul'dnt use shoes. you're feet aren't completely on the ground. it's only my opinion, i think you're video are awesome. (sorry if i made mistake with my english)
This is a tight, well demonstrated and well narrated video. With the exception of the last exercise, which in my opinion is grossly incorrect. No one should do this last exercise as it will permanently damage the knees. This is incorrect body mechanics.
on the human squatting postion only people who have neglected this area like any inbetween or even starting spot will be weak there...this position of the squat should be the building block for the rest...
I always wonder about the scapula pullup - why not do it as a part of a full pullup? Would just exercise the same muscles but other also in addition no? Isnt that a more complete exercise?
hello ty for the video it is a good video. I have a few question how many rounds do i have to do the exercise ? also how many days in a week do i exercise using this workout method...ty once again.
man i guess i have to do all these for 3 months atleast till i can do it easily :-) . thanks for the video.. my streight arm push strength is abysmal :-x
He didnt have the legendary blue shorts back then
1st comment of my ⚔️
🤣🤣
😂😂🤣🤣
1. Scapula Raise Hold
2. Push Up Hollow Body Hold
3. Dip Lean Forward Support Hold
4. Reverse Plank Bridge (Crab Hold)
5. Handstand Walk & Hold
6. Bear Crawl / Gecko Walk
7. Arch Hold
8. Hollow Body Hold
9. Deep Squat Hold
I thought it was Crap hold
+Maurice Kindermann Handstand Hold & Handstand Walk are 2 different exercises.
its Crap Hole
So these exercises are all isometrics rights? New to this. Sorry if it's a dumb question.
Hold - meaning Isometric contractions. you need to be very conscience of those 9 movements to do more advanced skills out of those positions.
The exercises mentioned in this video are extremely useful, especially for beginners.
Beginner here, can't do most of these :x
thats bcz most people nowadays are walking zombies. bcz of all the sitting and technology. You should def start with even simpler exercises for strenght and also lots of stretching.
But good form is emphasized, so even doing one or two properly is still good. There are some variations a beginner/newly working body can make here, but obviously that wasn't the point of the video.
Nice
how many sets should i do
I did the gecko walk while at work, but someone called security. Not sure why... I mean, I was wearing a suit and tie.
Geckos don't wear suit n tie
That's why
Saitama is that you? :D
No that's you
😂😂
I'm a bodybuilder (powerbuilder) and I sincerely think that bodybuilders should do more of these exercises to further develop their phisique.
One thing I believe calisthenics provide is superior shoulder strength in "awkward" positions, which is very beneficial to shoulder health in first place, an on the second place is that it gives you strength in main powerlifting and bodybuilding movements like bench press, overhead press, barbell row, deadlift, squat etc. Deadlift and squat benefit indirectly because of the core stability and overall mobility.
I did all of these before, but now I'm really getting serious with it. I highly suggest this for anybody, not just "street workouters".
Nice video btw, very well explained. :)
Peace
PrirodniBodybuilding do these wrkouts build the body.. how often u have to do this.. ? is this complinemtary to gym wrk out
PrirodniBodybuildingju.
Samo jako, slažem se
we do deep squat hold everyday because in our country we have to sit like this only in toilet .....
With raised hands?
@@doncorleone6182 hahahhaha
Indian?
😅😅😅😅 the same , that's healthy actually
Did I miss one? I only counted 9...
1) Scapula Raise/Hold
2) Push-up Hollow Body Hold
3) Dip Lean Support Hold
4) Reverse Bridge Plank
5) Handstand Walk/Hold
6) Bear Crawl
7) Arch Hold
8) Hollow Body Hold
9) Deep Squat
Or was one of those supposed to count as two?
Awesome video in any case. :D
+cxa011500 Handstand Walk & Hold are 2 different exercises :)
Thanks. Just wanted to make sure I got every bit of information. Your stuff is gold!
cxa011500 no he only did 9.
Excellent tips. I've been doing them for about a month now about twice a week. Feel muscles I didn't use to feel before. Thank you.
Hand Stand Walk up looks Fun.
3:30 how to squat like true slav.
Weight evenly distributed on heels for maximum comfort.
Except he's German, not Slavic.
Robert Niculescu OH SNAP! i actually squat waay further tho. I go until my butt reaches the ground :)
Cheeki breeki iv damke cyka que :U
I already do 1:54!! SUCH a tough workout!! Awesome video!! Thank you for posting!
I'm not sure if anyone here has practiced astanga yoga before, but there are many instances here where the "inner locks" should be activated to prevent injury to the abdominal girdle. Why not mention this to beginners? I.e: When you squat or do any forward lean, you pretend to hold in a poop, mula bandha or root lock. It protects your girdle. Do these guys know about this stuff? Using the 3 inner locks + master lock will allow strength beyond measure, in comparison to one who does not know of these things. Comments?
I like the way he talks. it's strangely soothing
true
How the hell is that guys torso so upright on a squat that deep!?
he doesn't have tight hamstrings and also has good ankle mobility
He also have his arms forward which makes it bit more easier. You can have your torso off the balance Position slightly because the arm are counterbalancing the torso-weight. He also have good ancle/hips mobility
He is true slav.
Do stretching exercises, it helps a fuck ton in opening up wider range of motion. I can do the deep squat easily, I stretch my leg muscle regularly.
o
luv these guyss, they know what they're doing, and they manage to keep it interesting with new and unorthodox exercises.
This is the first calisthenics video where the "trainer" doesnt just want to show off but really wants to learn us something. I really like how you explain the exercises and show it slowly. I owe you more than just a like. Keep training and thank you very much!
Thanks for the positive feedback!
Could you do a video about dips? I feel I could use some tips on form. Thank you.
Dip video is in work!
***** Ah, thank you so much, gentlemen. I appreciate how you always take time to explain and demonstrate correct form. I wish you much continued success. Shine on. :)
p.s. Where are you guys operating from? Can't quite pin down the accent...me, I'm from Oklahoma, Land of the Red Man...nothing but Cowboys and Indians out here...hah! :)
+Rick COYOTE Germany.
dips are bad for your shoulders
+quitomax Gtfo scrub
Great video. #2, 4, 5, 6 (static version), 7, 8, 9, are all done regularly in good yoga classes. I never had a better physique or feeling in my body then when i was doing yoga daily. I would supplement my practice with pull-ups and cardio.
The pre- Blue shorts Days!💪🏻
How high did Alex jump in the beginning of the video? Also where are the blue shorts?
at first i was like...why is he so weak? then i saw he is not wearing blue shorts
For those who counted 9 exercises:
He mentioned Handstand Walk and Handstand Hold against Wall as 2 different exercises
Great thanks
Actually bears move two legs on the same side of the body at the same time.
ain't that camel move? cause camels walk like that.
Muyo Dosel
"I'd walk a mile for a Camel"- old cigarette ad from the '60's.
Thank you for sharing. I wanna learn and your videos will help a lot.
Hi there, this is a great channel thanks. I have been browsing for a while through various channels but cant seem to find what I'm looking for. I'm 36 & used to be a decent athlete, however I have neglected my body for a long time & also spent a hell of a lot of time behind a desk being lazy. I am short compact muscular guy & over the years have developed the classic "Donald duck" syndrome. i.e. tight Achilles tendon, over developed calves & quads, tight hip flexors, weak lower abs & tight lower back. Over the years it has caused premature wear on my lower disc, resulting in a odd posture where my belly bloated & my butt tends to stick out. I cant seem to straighten up or open my hips without pain in my lower back. So... I am looking to return to training & want to focus on mobility & re-aligning/balancing my body. I like the idea of combining yoga/palates & flowing movements like gimnastica natural. I would be greatly appreciative if you could suggest a basic routine that I could start with that would help combat the damage I have done over the years. Thanks in advance.
Where is plank.its very effective too
Thumbnai l- hajime no ippo
nice
best tutorial i've found on this website so far, thank you so much
Sir , what's the routine for how much time should I perform each exercise
Did u broke up with your blue shorts.
Gonna try these out, my routine get a little stagnant and you guys finally put up a video i can do. Hopefully you guys put up more beginner-intermediate friendly workouts!! Thanks
I am beginner and want to start the basic exercises. I am looking forward to have a set of exercises that I can do in routine. kindly guide me.
thanks and Regards.
I think arch hold was incorrectly shown, just my noob opinion. Hips bones should be a center of mass contact with the ground, everything else in hyper extension, no?
How long should I do the holds for?
To failure.
But wait, where's the expensive gym membership to use MERSA-infected limited-motion equipment?
I need to get a black belt in your class. Master... Thank-you for the healing...
1
00:00:10,000 --> 00:00:12,640
Welcome to Calisthenic Movement. My name is Alex.
칼리스쎄닉 무브먼트에 오신 것을 환영합니다. 저는 알렉스라고 합니다.
2
00:00:12,640 --> 00:00:16,400
And in this video, I show you 10 basic strength exercises.
이 동영상에서 10 가지 기본 강화 운동을 보여드리겠습니다.
3
00:00:17,560 --> 00:00:22,140
Let's start with the first exercise, the Scapular Raise or Scapular Raise Hold.
첫번째 운동인 "날개뼈 오르기"(Scapular Raise) 혹은 "날개뼈 올라 버티기"(Scapular Raise Hold)로 시작하겠습니다.
4
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This exercise focuses on your back.
이 운동은 등에 집중합니다.
5
00:00:25,220 --> 00:00:29,240
It looks easy on the first view, but is very hard if you perform it correctly.
언뜻 쉬워 보이지만, 정확하게 수행한다면 매우 어려운 동작입니다.
6
00:00:29,780 --> 00:00:34,640
You hang on a bar, let your arms straight and pull your shoulder blades down and together.
철봉에 매달려, 팔은 쭉 펴지게 하고, 양쪽 날개뼈를 같이 모으면서 아래쪽으로 당기십시요.
7
00:00:34,780 --> 00:00:39,860
With this exercise, you activate your lats, trapezius and many other muscles in the back.
이 동작을 통해, 넓은등근(광배근, lats), 등세모근(trapezius)과 등에 있는 다른 많은 근육들을 활성화하게 됩니다.
8
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This exercise is very helpful for your straight arm pull strength.
이 동작은 팔을 쭉 편채로 당기는 힘을 강화하는 데 아주 좋습니다.
9
00:00:45,340 --> 00:00:48,520
The next exercise is the Push Up Hollow Body Hold.
다음 운동은 "팔굽혀 편 후 오그려 버티기"(the Push Up Hollow Body Hold) 입니다.
10
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Push your straight arms powerful towards the ground and make a hollow body position.
뻗은 팔을 바닥을 향해 강하게 밀어낸 후 몸뚱아리를 오그린 자세로 만드십시요.
11
00:00:54,760 --> 00:01:02,060
With that you activate your push and core muscles, which include the delts, chest, serratus anterior and your abs.
이 동작을 통해, 어깨세모근, 가슴근육, 앞톱니근(전거근, serratus anterior)과 배근육등... 미는 데 쓰이는 근육과 코어 근육을 활성화하게 됩니다.
12
00:01:02,060 --> 00:01:05,580
This exercise is helpful for your straight arm push strength.
이 동작은 팔을 편 채 미는 힘을 강화하는 데 좋습니다.
13
00:01:06,380 --> 00:01:10,000
The next exercise is a Dip Forward Lean Support Hold.
다음 운동은 "내렸다올려 앞으로 기울여 버티기"(Dip Forward Lean Support Hold)입니다.
14
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Again you push yourself up to let your body move slightly out of the vertical position.
여기서도 자신의 몸을 밀어 올린 후 수직 위치에서 살짝 벗어나게 기울입니다.
15
00:01:15,860 --> 00:01:20,260
The more you lift your body out of the vertical position, the harder this movie gets.
몸이 수직 위치에서 더욱 벗어날수록, 이 운동은 더 어려워집니다.
16
00:01:20,960 --> 00:01:28,020
This exercise is good to train the shoulders, lats, and trapezius, and will also help you to develop straight arm strength.
이 운동은 어깨, 넓은등근(광배근, lats), 등세모근(trapezius)을 훈련하는데 또한 팔을 쭉 편채 미는 힘을 강화하는 데 좋습니다.
17
00:01:29,800 --> 00:01:33,520
Let's move on with the Reverse Plank Bridge or Crab Hold.
"뒤널다리(Reverse Plank Bridge)" 혹은 "게모양 버티기(Crab Hold)"로 넘어가겠습니다.
18
00:01:34,000 --> 00:01:39,100
Support yourself with your arms and lift your pelvis until your body is in horizontal line.
팔로 몸을 지탱한 다음, 골반을 들어올려 몸뚱아리가 수평인 선을 이루도록 합니다.
19
00:01:39,620 --> 00:01:48,840
Now you activate the backside of your shoulders, trapezius and the whole posterior chain, which includes the erector spinae, the hamstrings, and glutes.
이 운동을 통해, 어깨 뒷쪽, 등세모근(trapezius)과 척추세움근(erectus spinae), 뒤넙다리근(hamstrings), 엉덩이근육(glutes) 등을 다해서 부르는 뒷면 사슬(posterior chain)을 활성화하게 됩니다.
20
00:01:50,580 --> 00:01:54,900
The next both exercises are the Handstand Walk and the Hold on the Wall.
다음 두 가지 운동은 "물구나무 손걷기"와 "벽에 대고 버티기"입니다.
21
00:01:55,620 --> 00:02:04,440
The walk trains your push muscles like shoulders, chest, and triceps in the first place, and also need support of your core muscles to stabilize the body.
손걷기를 하기 위해서는, 코어 근육의 지지를 통해 몸을 안정시켜야 하고, 손걷기를 통해 일차적으로는, 어깨, 가슴, 윗팔세갈래근을 아우르는 밀기에 관련된 근육을 단련하게 됩니다.
22
00:02:04,800 --> 00:02:08,080
The Hold On the Wall trains your trapezius and shoulders.
"벽에 대고 버티기"(Hold on the Wall)을 통해 등세모근(trapezius)과 어깨를 단련하게 됩니다.
23
00:02:08,160 --> 00:02:14,060
In the same time you mobilize your shoulder joints when you place your wrists(?) very near to the wall.
손목을 벽에 아주 가까이 놓게 되면, 어깨 관절의 가동성도 같이 늘리게 됩니다.
24
00:02:14,160 --> 00:02:18,860
These exercises could be(?) the basic strength and mobility for the straight handstand.
이 두가지 운동을 통해 물구나무서기를 하기 위한 기본이 되는 힘과 가동성을 키우게 됩니다.
25
00:02:20,200 --> 00:02:23,160
Let's go on with the Bear Crawl or Gecko Walk.
다음 운동은 곰걸음(Bear Crawl, 熊步) 혹은 게코걸음(Gecko Walk)이라 부릅니다.
26
00:02:23,880 --> 00:02:29,220
Start slowly and always move one arm and the opposite leg forward at the same time.
천천히 시작하여, 언제나 한쪽 팔과 반대쪽 다리를 동시에 앞으로 움직이십시요.
27
00:02:30,500 --> 00:02:37,960
This exercise trains your whole anterior chain which include abs, delts, chest, hip flexor, and the quads.
곰걸음을 통해, 복근, 어깨세모근, 가슴근육, 엉덩관절 굽힘근(hip flexor), 그리고 넓다리 네갈래근(quads)을 포함하는 앞면 쇠사슬 전체를 단련할 수 있습니다.
28
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In addition to that, you get a coordinative training.
거기에 더해, 협응 동작 훈련도 같이 하게 됩니다.
29
00:02:42,980 --> 00:02:45,520
The next exercise is the Arch Hold.
다음 운동은 "등당겨 버티기(Arch Hold)"입니다.
30
00:02:45,720 --> 00:02:48,200
Lift your arms and pull your chin to your chest.
양팔은 띄우고 턱은 당기십시요.
31
00:02:48,560 --> 00:02:51,180
Avoid to look forward and over-stretch your neck.
앞을 바라보게 되면 목을 과도하게 늘리게 되므로 삼가하십시요.
32
00:02:51,640 --> 00:02:54,500
Lift a bit of your upper-body as well as your legs.
윗몸을 약간 띄우고, 다리도 역시 띄우십시요.
33
00:02:55,400 --> 00:02:58,640
This exercise is perfect to train your posterior chain.
등당겨 버티기(Arch Hold)는 뒷면 사슬을 단련하는 데 완벽한 운동입니다.
34
00:02:58,900 --> 00:03:03,520
It trains your trapezius, erector spinae, the hamstrings and glutes.
이 운동을 통해 등세모근(trapezius), 척추세움근(erector spinae), 뒤넙다리근(hamstrings)과 엉덩이근육(glutes)을 단련합니다.
35
00:03:05,400 --> 00:03:09,380
The exercise to train the opposite muscles is the Hollow Body Hold.
"몸통 오무려 버티기(the Hollow Body Hold)"는 반대쪽(=앞쪽) 근육들을 단련하는 운동입니다.
36
00:03:10,240 --> 00:03:14,840
Here you also pull your chin to the chest and keep your head in a neutral position.
여기에서도 마찬가지로 턱을 당기고 머리는 중립 자세로 유지합니다.
37
00:03:15,540 --> 00:03:18,239
Lift the shoulder blades and legs off the ground.
날개뼈와 두다리를 땅에서 떼어 띄우십시요.
38
00:03:18,560 --> 00:03:22,660
This exercise is a very good static abdominal exercise.
이 운동은 아주 훌륭한 정적(static, 靜的) 복근 운동입니다.
39
00:03:23,300 --> 00:03:26,580
The last but no least exercise is the Deep Squat Hold.
순서상 마지막이지만, 결코 간과할 수 없는 운동이 "깊이 쪼그려앉아 버티기(the Deep Squat Hold)"입니다.
40
00:03:26,700 --> 00:03:29,040
Here we have a lot to pay attention to.
이 운동에는, 주의를 기울여야할 것들이 많습니다.
41
00:03:29,480 --> 00:03:32,900
Go down deep without losing the tension in the lowest position.
깊숙히 쪼그려 앉는데, 이 때 가장 낮은 자세에서 장력을 잃지 마십시요.(무너져내리지는 마십시요.)
42
00:03:33,740 --> 00:03:38,000
The whole foot stays on the ground. And you move downward in a straight line.
발바닥 전체로 땅을 디디시고, 쪼그릴 때는 반듯한 선을 그리며 내려가세요.
43
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Don't move the knees too far in front of your ankles. And open your legs when you go down, to give your body some room.
무릎을 발목보다 너무 앞쪽으로 내밀지 마십시요. 쪼그릴 때, 몸뚱아리가 내려갈 수 있도록 여유공간을 주기 위해, 다리를 벌리십시요.
44
00:03:45,920 --> 00:03:49,280
Rotate your pelvis backwards. And pull back your shoulder blades.
골반은 뒤쪽으로 회전시키시고, 날개뼈는 뒤로 당기십시요.
45
00:03:50,400 --> 00:03:56,780
When you execute this exercise correctly, you don't only train your legs but also parts of the back and core.
이 운동을 올바르게 수행한다면, 다리 뿐만 아니라, 등과 코어 부분도 같이 단련하게 됩니다.
46
00:03:58,300 --> 00:04:02,980
I hope you gain some information about the basic strength exercises with this video.
이 비디오를 통해 기본 강화 운동에 관한 지식을 조금이라도 얻으셨기를 바랍니다.
47
00:04:03,380 --> 00:04:06,900
If you have any questions about this video, just leave a comment.
이 비디오에 관해 어떤 질문이라도 있으시면, 댓글로 남겨주세요.
48
00:04:07,080 --> 00:04:08,820
Thank you and see you soon.
감사합니다. 곧 다시 뵙도록 하겠습니다.
Sang相상 Hwa和화 Lee李이 what
pay close attention to his stomach area in the arch and hollow, that's control.
I know all of these (and much more) so I guess I'm doing ok. IMO it's nice to see what people who are obviously more athletic than me say one should be able to do. It's nice to have a confirmation from time to time that you're on the right track. Cool channel guys! Keep up he good work.
Ty, just had my first training with these exercises. Didn't think such simple movements can make you feel all those muscles.
How often should you practice these exercises? e.g., how many reps per exercise per day?
what is the 10th exercise? I only can count to 9 in this movie.
The exercises are great nevertheless, should they be done in this specific order?
Handstand Walk and Handstand Hold count as 2 exercises. There is no specific order but i would start with the exercises which are the hardest for you.
Against the wall seems dangerous to me because THE chance of dropping to THE Floor. À long time ago i hit THE Floor lozing balance doiing à handstand. My English is nog my native language sorry for that.
+doge fm lol
Move on to more challenging things when you're ready. I'm sorry you fell; go slow and remain steady.
I found this content to be enlightening. A book I read was similarly revelatory. "Rising From Within: Unlocking Your Innate Power to Conquer Adversity" by Vincent Starling
i have body fat n weight which doesnt allow me to do these workouts...so shud i cut it all out n start??
Winner of a video, been searching for "good strength workout" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (should be on google have a look ) ? Ive heard some interesting things about it and my mate got cool success with it.
I am helping a fried of mine, who has a problem with push movements and I'm wondering if you can help. So for any horizontal push (planks, bear walk, even a plain table) her upper traps are working very hard and getting very sore. Her form seems to be ok so I have put it down to her biomechanics. She is hyper mobile so maybe they need to work particularly hard to keep the shoulders in place in these weightbearing positions? Any thoughts on ways of adapting these movements that will not cause problems in the upper traps? Or other remedial ideas? Thank you
This was great, thanks, been searching for "best workouts to gain muscle mass and strength" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (do a search on google ) ? Ive heard some pretty good things about it and my mate got great success with it.
Brilliant exercises. Thank you so much.
Hey Alex I am suffering from slip disc (L3&L4 vertebra) can you suggest some low back strengthening exercise
I'll do these at home, they look like good exercises, but I am not doing that at the gym , ha ha.
1:38 big butt😂😂
I tried the handstand and my arms are shaking
Would you recommend the rerverse plank exercise to someone with 2 cervical bulging disks? Thanks.
Great video guys!
But the Arch Hold is not really arching.. It is more like a hollow body hold lying on your stomach. Which is great. But you chose a confusing name for it..
Back then the guy still rock that black pant, now... BLUE SHORT MY BOI
Do these exercises really build Strength? (I mean RAW POWER?)
How many sets and reps do you suggest for each exercise for practice and before moving on to harder exercises and variations?
Nicki Thompson This depends on your whole workout program and also the exercise itself. I suggest 5 sets for each exercise, but when we talk about the reps it's not that easy because some do their reps faster some slower. If would focus on 15 reps + or 30-40 seconds time under tension before you move on the harder exercises/progressions
Nicki Thompson Oh hey! I found your facebook page like a week ago; Adventurista Unplugged. Now I find you while listening to "Everything in its Right Place - Radiohead"! I really liked this video and the exercises they provided. A supplement you might want to check out, is Convict Conditioning by Paul "Coach" Wade. He writes about 6 bodyweight movements: Squat, Pushup, Chinup, Bridge, Leg Raises, Handstand. They're broken down into a progression of 10 steps. In the back, there's a guide for how to progress from each. The illustration is, that even if you can start on step 5 or 6, you would make more progress starting from the beginning. The master class steps 10 are: Pistol Squat (can add weight); One armed, close feet push up; One armed handstand pushup; Hanging Straight Leg Raise; Stand-to bridge-to-standing (one movement to ground and back up); and One armed Chin up. This might be old news, but I love the system hehe : )) From what I gathered, you don't want to push yourself too hard, maybe 60% of total fatigue/exertion. Your tendons, ligaments, and joints heal slower than the large muscles, so complete exertion slows the healing where it matters. Our weakest links being tendons etc. and not the large muscles. The faster we can get back and train them, the better our progress! Anyway, I'm excited to see where else your adventures take you! I wish you the best and safest!
Rattattattatt Hey there. Thanks for the book recommendation. I already have Pushing The Limits by Al Kavadlo which is about bodyweight exercises to gain strength for more advanced calisthenics. Same concept of having the base exercises with many progressions. But I will still check out Paul Wade thanks for the tip. And thanks for the like on Adventurista Unplugged page I appreciate it.
Rattattattatt Holy moly! I really enjoyed reading this succinct description of the book. I'm definitely going to check it out. Thank you for being eloquent.
For sure, it was inspiring for me! Hoping others get the same benefit.
Do you hold the reverse plank bridge for 30 secs or do you do repetitions for 30 secs ? I'm unclear....thnk u
Hi. What is the best way to progress into the deep squat hold. I can get my squat low and my feet flat but don't have the flexibility in the hips or strength in the back to hold my hips forward and back upright so my torso is leaning forward and my bum sticks out
DUUDE THAT'S AN AWESOME PULL-UP BAR YOU GOT THERE. Also nice video.
i joined gym nearly about 4 week ago but still cant do pull up hardly i can do 2-3 of them.so wh ich exercise should i do to get strength in arms or should i do this ten exercise ?
plzz reply me
***** I have started this training couple of day now , So my question is How many times in a week one should follow and how long till we get to the next level ? (Would you be sharing the next level workouts anytime soon) .
yes I subscribed I want get get in shape but I like just watching..
Good exercises, very annoying "music".
Does Calisthenicmovement have a workout program for a guy over 40 trying to get back into shape?
in the last exercise i think u shoul'dnt use shoes. you're feet aren't completely on the ground. it's only my opinion, i think you're video are awesome. (sorry if i made mistake with my english)
Why the fuck, you still have less amount of subscribers. You have to work out more on your digital marketing.
The music reminds me of Castlevania games... This is also a great workout for vampire slayers...
This is a tight, well demonstrated and well narrated video. With the exception of the last exercise, which in my opinion is grossly incorrect. No one should do this last exercise as it will permanently damage the knees. This is incorrect body mechanics.
Sir can I increase my strength by doing these exercises for advance exercises
hlo i very much like your videos but i am confused that as a beginer which exercise i should do?? plzzzz!! help me
on the human squatting postion only people who have neglected this area like any inbetween or even starting spot will be weak there...this position of the squat should be the building block for the rest...
Handstand also develops the wrist, commentator forgot to mention about the wrist - it could get injured while doing this exercise.
how to strong and width increase the forearms portion
HI, IN TH REVERSE PLANK BRIDGE. HOW MANY TIMES AND HOW MUCH LONG DO I STAY IN THE POSITION. I`M FAIRLY ATHLETIC. NOTHING CLOSE TO YOU THOUGH.
Asking a real question here: if doing only those exercises without any special diet, will you gain similar look to guys in video?
I always wonder about the scapula pullup - why not do it as a part of a full pullup? Would just exercise the same muscles but other also in addition no? Isnt that a more complete exercise?
i find it difficult to perform the walk on the wall in the exercise "Hanstand Walk and hold".
How can i tackle that?
Thanks
hello ty for the video it is a good video. I have a few question how many rounds do i have to do the exercise ? also how many days in a week do i exercise using this workout method...ty once again.
등에 태권도 라고 쓰인기분이 드는건 나뿐임? 애초에 나혼자 한국인임?
man i guess i have to do all these for 3 months atleast till i can do it easily :-) . thanks for the video.. my streight arm push strength is abysmal :-x
Reverse back plank is hard for me. I also feel pain in elbow doing it.
That pain is called "pussy effect"
MrPm257 :D
Thanks for the info, it is very helpful!
Very good training I , I liked to run them . But a legend in Portuguese would help a lot . Thank you.
I can comfortably go downwards doing a one legged squat but cannot go back up.What do i need to do?
how can i have loss my belly upper and lower part and how i can it tight and strong like abbs at home and how i have lose my bum plz upload video
Thanks for uploading guys!
The bald guy's movements are very precise. Good job.
trapezius
So good for watching,but its not enough,
It's for warm up??
These are great but I don't think they we're clear about these being for people have been doing this for months lol
that was good
wow, I wonder what's his body fat level. You can actually study the anatomy on him lol
Hello a program for beginner would be possible with number of Rep and reste so-called thanks me if it s ok l ll send my mail
Help! Someone can teach me how many reps and sets i have to do in all this excersice from the video? Please 😓😳😦
I bought the lvl 3 beginner workout yesterday :D looking forward to start :)
+kosinus trollet The gains are coming! :)
:D
+kosinus trollet How's the workout coming along?
Awesome :D i was able to do 7 pullups on week one, now i can do 17 on week 6 :D I have also Increased my overall strenght and endurance :)
kosinus trollet Awesome Progress!