5 Ways to Get Stronger in Calisthenics

00:10:39
https://www.youtube.com/watch?v=54kM_ZgQJkw

摘要

TLDRThe video explains five ways to make calisthenics easier for those struggling with certain exercises. The first method is using resistance bands for assistance with exercises like push-ups and pull-ups. The second method involves performing negative reps, which are effective for building strength. The third method is doing push-ups on the knees for a modified approach. The fourth method suggests starting with the hardest exercises first in a workout, while the fifth method encourages increasing repetitions to build strength. The presenter shares that doing more reps will unlock more advanced calisthenics moves in the long run.

心得

  • 💪 Use resistance bands for assistance with exercises.
  • 🔄 Perform negative reps to build strength effectively.
  • 🧘‍♂️ Do push-ups on your knees to ease difficulty.
  • 🏋️ Start with harder exercises while fresh for better results.
  • ✅ Increase repetitions to naturally gain strength.

时间轴

  • 00:00:00 - 00:05:00

    The video introduces five methods to make calisthenics exercises easier, targeting those struggling with regular exercises. The first method discusses using resistance bands for assistance in push-ups, pull-ups, and dips, allowing users to develop strength without fully completing a standard rep. This method is versatile and can be adapted to various exercises, providing additional support to beginners.

  • 00:05:00 - 00:10:39

    The second method focuses on negatives, where individuals start at the top position of an exercise (like push-ups or pull-ups) and slowly lower themselves down. This technique targets the same muscles and builds strength effectively, making it easier to perform regular reps over time. The video emphasizes combining regular repetitions with negatives to enhance strength and performance.

思维导图

视频问答

  • What is the first method to make calisthenics easier?

    Using resistance bands for assistance during exercises.

  • How do negative reps help in calisthenics?

    They allow you to build strength by focusing on the lowering phase of an exercise.

  • Can I do push-ups on my knees?

    Yes, doing push-ups on your knees is a valid modification to reduce difficulty.

  • What should I do first in my workout routine if I struggle with exercises?

    Tackle the hardest exercises first while you are still fresh.

  • Is it beneficial to do more reps in calisthenics?

    Yes, increasing reps can help improve strength over time.

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  • 00:00:00
    what's going on guys welcome back to the
  • 00:00:02
    channel today I want to show you guys
  • 00:00:03
    five ways on how to make calisthenics
  • 00:00:05
    easier these are five ways that you
  • 00:00:07
    could incorporate into your training
  • 00:00:09
    when you're struggling with certain
  • 00:00:10
    exercise you want to get stronger you
  • 00:00:11
    can't do the regular exercises just yet
  • 00:00:14
    here are five methods that you could use
  • 00:00:16
    to implement to make it easier so make
  • 00:00:18
    sure to stick around all the way to the
  • 00:00:19
    end I'm going to talk to you guys about
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    my favorite way from all of these and a
  • 00:00:22
    secret on how to improve and get
  • 00:00:24
    stronger when you're stuck and what I do
  • 00:00:26
    and what I recommend the first one very
  • 00:00:28
    easy one that a lot of people you
  • 00:00:29
    already probably seen a lot is just
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    using resistance bands so using
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    resistance bands most calisthenics
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    exercise is a good way to do the
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    exercise without actually having the
  • 00:00:40
    strength to do it so for example let's
  • 00:00:42
    say like push-ups for example right so
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    if you can't do push-ups a good way of
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    using resistance bands just grab an
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    appropriate level resistance bands
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    you're going to cut in half like this
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    one this a big thick one is usually a
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    good one for for beginners that can do
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    not even one push-up good way to help
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    you is getting resistance from a
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    resistance band so you're just going to
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    put it right here it's going to be near
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    your shoulders are here and it's going
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    to really push your chest so as you go
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    down for example in this exercise when
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    you come down down here and you push up
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    the band is going to help you push up on
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    that push-up it's a very good exercise
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    to
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    do with the resistance band and the band
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    actually helps you and it pushes you on
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    the way up it gives you a lot of
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    assistance in this way another one for
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    example just hooking up a band up on the
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    pullet bar and then you're gonna just
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    put another one down here and just put
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    your arms through it here for
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    example and then from right here again
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    the resistance band is going to help you
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    it's going to pull you back up to the
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    top it's a good way to do
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    push-ups with the assistance of a band
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    and obviously you know if you're trying
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    to do pull-ups for
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    example you know just
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    a hook it up on your legs either on your
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    knee or on your foot it's another way to
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    help you and assist you on your pull-ups
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    also for example on your muscleups doing
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    hooking up a band with your leg to do
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    muscleups is another good way another
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    important one obviously is dips another
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    good way is just getting a proper level
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    resistance band and just putting it
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    right here you just create more more
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    slack it'll give you less Heth but the
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    Le slack it has it will give you more
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    assistance so
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    you're going to be able to do some
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    dips with the
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    help of resistance bands so as you can
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    see there's so many ways that you could
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    use resistance bands to help you with
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    your calisthenics exercises that's when
  • 00:02:47
    you don't have the strength to actually
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    complete them yet okay another way to
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    make your calisthenics easier and this
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    is probably my favorite one this is my
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    favorite one because it allows you to go
  • 00:02:58
    through the motion but in reverse
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    because because when you're doing
  • 00:03:01
    negatives you're actually working the
  • 00:03:03
    exact same muscles needed to do the
  • 00:03:05
    exercises but you're doing it an easier
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    method to build those built that
  • 00:03:08
    strength up in those muscles by doing it
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    this way so what you do for example like
  • 00:03:13
    push-ups is you come you start at the
  • 00:03:15
    very top position at the very end and
  • 00:03:18
    then you slowly lower three 3 to 5
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    Seconds to the bottom and this motion is
  • 00:03:23
    working the exact same muscles as if you
  • 00:03:25
    were doing a regular push-up so you just
  • 00:03:27
    go down 3 to 5 seconds for examp jump on
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    the
  • 00:03:30
    push-up and then get on your knees come
  • 00:03:33
    back up and start up again same thing
  • 00:03:36
    with the pull-ups maybe grab a box so
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    you can start at the
  • 00:03:41
    top and then same thing you're going to
  • 00:03:43
    start at the top roll the thumb 3 to 5
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    seconds on the
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    negative and it's going to help you
  • 00:03:52
    immensely for your calisthenics exercise
  • 00:03:55
    especially for stuff like push-ups and
  • 00:03:57
    pull-ups again you're working the exact
  • 00:03:59
    same muscles
  • 00:04:00
    but you're doing it in in Reverse So
  • 00:04:01
    eventually your your body is going to
  • 00:04:03
    get strong enough with your muscles
  • 00:04:04
    required to do the exercise for you to
  • 00:04:06
    do regular rep it goes the same way with
  • 00:04:08
    dips for example a dips is an easier
  • 00:04:11
    transition because you're already you
  • 00:04:14
    can just put your feet on the ground but
  • 00:04:16
    the same same method goes you go down 3
  • 00:04:20
    to 5 seconds with a dip you just use
  • 00:04:22
    your feet to stand back up to the top
  • 00:04:25
    and then slowly slowly lower again 3 to
  • 00:04:27
    5 Seconds
  • 00:04:31
    and again those are great exercises to
  • 00:04:34
    do when you're trying to get stronger
  • 00:04:37
    with calisthenics would I recommend to
  • 00:04:38
    complete your reps maybe do regular reps
  • 00:04:42
    and then finish your set by doing the
  • 00:04:44
    negatives in any exercises where there's
  • 00:04:46
    push-ups and your pull-ups if you're
  • 00:04:48
    trying to reach a certain amount for
  • 00:04:49
    your set say 12 to 15 reps and you could
  • 00:04:53
    only do like 10 regular ones but you
  • 00:04:54
    need two more then just do the negative
  • 00:04:56
    ones to finish off that set okay guys so
  • 00:04:59
    the next method that you could use to
  • 00:05:01
    make exercises easier in calisthenics is
  • 00:05:03
    simply just putting your knees on the
  • 00:05:05
    ground so this is a row mainly just for
  • 00:05:07
    push-up exercises but obviously we we
  • 00:05:09
    all know there's a lot of push-up
  • 00:05:11
    variations sometimes they get could get
  • 00:05:13
    really hard but always if you can if
  • 00:05:16
    you're at that level you could just get
  • 00:05:18
    on your knees and do your push-up and
  • 00:05:21
    again because there's so many variations
  • 00:05:22
    it could be on different types of
  • 00:05:24
    push-ups it could be diamond
  • 00:05:25
    push-ups it could be Archer push-ups
  • 00:05:30
    it could be tap rer push-ups it could
  • 00:05:33
    even be Pike push-ups so a good way to
  • 00:05:38
    do some exercises if you really need
  • 00:05:39
    assistance and if you don't have the
  • 00:05:41
    strength to do it actually yet is do
  • 00:05:42
    your push-ups on your knees all right
  • 00:05:44
    guys another way to make your exercises
  • 00:05:46
    easier in calisthenics is simply just do
  • 00:05:48
    the hardest exercises first in your
  • 00:05:50
    routine so if your exercise routine
  • 00:05:53
    calls for tough exercises maybe after
  • 00:05:55
    you're warmed up maybe do those first
  • 00:05:57
    while you're fresh while you're fresh
  • 00:05:59
    you know that's that's where you're
  • 00:06:00
    strongest and if you're struggling with
  • 00:06:01
    certain exercises try to do those first
  • 00:06:03
    so for example on the push day if Archer
  • 00:06:07
    push-ups are really hard for you to do
  • 00:06:10
    maybe do those first whatever it is that
  • 00:06:13
    is really hard for you say muscle up typ
  • 00:06:15
    rer pull-ups tyer push-ups front levers
  • 00:06:18
    if those are implemented in your program
  • 00:06:20
    and they're still tough make sure to try
  • 00:06:21
    to do those first obviously after you're
  • 00:06:23
    properly warmed up and everything and
  • 00:06:25
    and it goes the same with any exercises
  • 00:06:27
    even if you're a beginner if you're
  • 00:06:28
    struggling with even simpler exercises
  • 00:06:30
    go with the ones that you're struggling
  • 00:06:32
    with first and do those first while
  • 00:06:33
    you're fresh so you could actually have
  • 00:06:35
    a strong workout and you're not trying
  • 00:06:37
    to finish those at the end so always
  • 00:06:39
    start with the harder exercises first
  • 00:06:41
    right after you're properly warmed up so
  • 00:06:43
    you can have a good effective workout
  • 00:06:44
    all right guys and the last way to make
  • 00:06:46
    your exercises easier in calisthenics is
  • 00:06:49
    simply just do more reps by doing more
  • 00:06:51
    reps you know your body is naturally
  • 00:06:53
    going to get stronger so don't be afraid
  • 00:06:56
    to do more reps and go beyond your your
  • 00:06:58
    program your program go calls for 15
  • 00:07:01
    Reps for certain exercises don't be
  • 00:07:03
    afraid if you have more energy in the
  • 00:07:05
    tank to do more don't be afraid to
  • 00:07:07
    randomly work on your reps on say
  • 00:07:10
    push-ups or pull-ups and you want to
  • 00:07:11
    bring your reps up don't be afraid to
  • 00:07:13
    just do them randomly throughout the day
  • 00:07:15
    maybe right when you wake up in the
  • 00:07:17
    morning or right before bed or just
  • 00:07:19
    throw in a few sets in your routines if
  • 00:07:21
    you're able to and you can recover don't
  • 00:07:23
    be afraid to just do more reps because
  • 00:07:25
    the more reps you do the stronger you're
  • 00:07:27
    going to get calisthenics is different
  • 00:07:29
    it's not not the same as your
  • 00:07:30
    traditional uh weight training at the
  • 00:07:32
    gym where they stick to a certain rep
  • 00:07:34
    range with calisthenics it's unlimited
  • 00:07:37
    possibilities you could do so much
  • 00:07:38
    there's so many different muscle fibers
  • 00:07:39
    that could penetrate and work deeply
  • 00:07:42
    every single day you'll be surprised at
  • 00:07:43
    what you could do for example my my reps
  • 00:07:46
    are super super high because I built
  • 00:07:48
    there's been years of training that I've
  • 00:07:49
    been able to do it so my reps aren't
  • 00:07:51
    simple my reps go into the hundreds
  • 00:07:53
    sometimes reach a thousands for for a
  • 00:07:55
    specific workout that's the mentality
  • 00:07:57
    you have to have is you just got to do
  • 00:07:58
    more Reps don't be or just push it out
  • 00:08:00
    push through the pain do more push-ups
  • 00:08:02
    do more pull-ups do more muscle ups
  • 00:08:04
    whatever it takes you know just try to
  • 00:08:06
    push yourself and you pushing yourself
  • 00:08:08
    and just getting more reps each and
  • 00:08:09
    every time and just setting goals to
  • 00:08:11
    reaching a new number is going to help
  • 00:08:13
    you get stronger calisthenics it's going
  • 00:08:14
    to unlock other harder exercises that
  • 00:08:17
    you didn't think you could do like front
  • 00:08:19
    levers muscle ups uh typ riter pull-ups
  • 00:08:22
    things that you do in calisthenics are
  • 00:08:24
    going to look a lot easier when you're
  • 00:08:27
    you increase your reps so you know don't
  • 00:08:29
    forget to increase the Reps in your
  • 00:08:31
    Basics your numbers your push-ups your
  • 00:08:33
    pull-ups your dips your squats your
  • 00:08:35
    lunges by increasing your reps and being
  • 00:08:37
    able to do a lot of them but with good
  • 00:08:39
    form you'll be surprised on how
  • 00:08:41
    everything else is going to become
  • 00:08:43
    easier when you start doing the harder
  • 00:08:45
    stuff and the thing is you just got to
  • 00:08:46
    do more reps you just got to put in the
  • 00:08:48
    work in okay guys those were five ways
  • 00:08:50
    on what you could do to make your
  • 00:08:52
    calisthenics exercises easier don't be
  • 00:08:54
    afraid to mix and match all these
  • 00:08:56
    different methods on certain exercises
  • 00:08:58
    that you're struggling with there's
  • 00:08:59
    sometimes where we're stronger with
  • 00:09:00
    pulling exercises and sometimes we're
  • 00:09:02
    stronger with pushing or sometimes we
  • 00:09:04
    struggle with something that's not so
  • 00:09:06
    hard but we need to implement some of
  • 00:09:07
    these exercises if I were to pick my
  • 00:09:09
    favorite out of all of these always if
  • 00:09:11
    you can go for the negative the negative
  • 00:09:14
    again like I mentioned before is you're
  • 00:09:16
    actually doing the exercise but you're
  • 00:09:17
    doing it in in Reverse you're actually
  • 00:09:19
    working the exact same muscles needed to
  • 00:09:21
    do a regular positive rep but you're
  • 00:09:23
    doing it in reverse and eventually
  • 00:09:24
    you're going to get stronger so if I
  • 00:09:26
    were to pick one of all of these make
  • 00:09:28
    sure to do those negatives if you can
  • 00:09:30
    obviously if you can try to implement
  • 00:09:32
    the other ones but try to shoot for
  • 00:09:34
    those negatives and I promise you you're
  • 00:09:35
    going to increase your reps you're going
  • 00:09:37
    to get stronger little by little and
  • 00:09:39
    like I mentioned also try to do more
  • 00:09:41
    reps your goal should be just try to do
  • 00:09:43
    as much reps as you can eventually
  • 00:09:45
    you're going to be able to master it
  • 00:09:46
    once you master these exercises you're
  • 00:09:48
    going to be able to unlock all these
  • 00:09:50
    other different exercises and that's the
  • 00:09:52
    beauty with calisthenics now if you need
  • 00:09:53
    more detailed help or more personalized
  • 00:09:56
    experience I do offer personalized
  • 00:09:58
    workout programs a meal plans on my
  • 00:09:59
    website Frank m.com I help guide you and
  • 00:10:02
    you can have me in your pocket as your
  • 00:10:04
    coach I have an app that comes with my
  • 00:10:06
    program I have video explanations of
  • 00:10:08
    everything a secret tutorials that you
  • 00:10:10
    can't see anywhere else where I teach
  • 00:10:12
    you step by step on how to get stronger
  • 00:10:14
    andc specific seises and how to get
  • 00:10:16
    shredded and stronger in calisthenics
  • 00:10:18
    the right way the way I learn how just
  • 00:10:20
    go ahead and click the link in the
  • 00:10:21
    description I'm having a sale there too
  • 00:10:24
    you can cancel anytime guys you could
  • 00:10:25
    try it out and see for yourself go ahead
  • 00:10:27
    and Implement some of these methods out
  • 00:10:29
    guys is going to help you tremendously
  • 00:10:30
    so that's it for now guys if you have
  • 00:10:32
    any other questions any other videos
  • 00:10:34
    that you'd like to see just comment down
  • 00:10:36
    below and I'll see you on the other side
标签
  • calisthenics
  • fitness
  • exercise
  • strength training
  • resistance bands
  • negative reps
  • push-ups
  • pull-ups
  • workout routine
  • bodyweight training