Developing skillThe development of skill in strength training with body weight is very different from barbell training .In weight training you can begin to learn more complex movements (like the Olympic snatch and clean and jerk movements ) being a beginner and reach a decent level in a few months . In fact, for barbell training is better because it allows for years and years of meticulous training to reinforce the right moves and use heavier loads.
Bodyweight skills follow a different path. Progression levels are separated by competition in previous skills combined with the development of force . (That is , to be progressing to more complex movements must have the ability and strength to do the above ) .For example , a basic skill like handstand ( handstands ) and their progressions has many different levels at work such as:The basic handstand, holding it against the wall and then free .Develop a suitable press with straight armsGetting a head bending down with folded armsGet a handstand with one hand.Test several positions between the handstand and handstand 1 hand.Potentially get 1 hand pushups upside down.
complexity of the progressions and variety of objectives makes people
progress in training with body weight in extremely difficult if you are
not under the supervision of someone who knows what he is doing and can
provide the correct progressions and advice on what work below.Work
on skill development will play a definitive role in developing the
correct strength , so should be included in each session. As you progress in skill, strength and capacity for work , which was hard work before it will become skill work .Thus,
it is important to reassess every 6-8 weeks target exercises in context
of what constitutes a work of skill and what part of the work force as
our training progresses . We'll talk about how to do this later.Selection exercisesThe shoulder is the axis of the upper body , such as the hip is the lower body . All movements from the waist up going through the shoulder . For this reason alone , I think most of the selection exercise routine must be based on the different joints of the shoulder.Bodyweight
skills have the unique quality that many of them require flexibility /
mobility excellent upper body to be performed. For example handstands require a well-made 180 degree mobility and strength in the shoulder in that position. Just as the manna , back lever, dominated hand etc 1 . all have shoulder mobility requirements that have to be developed to ensure success. Bar brothers are a good metod to check to get best body. Keep your shoulders ( scapular and glenohumeral joints) functioning optimally is key to success in body weight force .This does not mean you are going to ignore the elbows, wrists and other joints. Rather, the focus on the shoulder allow us to properly select a balanced exercise routine that will build properly .Simple method of exercise selectionThere are two methods of selection that I usually use . One is very similar to the push - pull system . It is what you would use for beginners because it is easy to follow.* Any exercise where the center of mass of the body move to the hands is a pulling exercise .* Any year in which the center of mass of the body to move away from the hands is an exercise in push.This is true for most of the years in most cases.The
primary static exercises that everyone wants to learn and who are
pulling exercises are back lever, front lever and cross of iron ( iron
cross ) . Static exercises are push plates and inverted cross . Victorian Maltese and are at the dividing line , because they are exercises full body tension at the highest level .
I write this section is not to confuse , but to outline a method of selecting applicable exercises according to the plans. This will be valuable when it comes to maintain proper balance in the section on the shoulder after this .Fortunately, bodyweight exercises have a limited amount of shoulder joints with which we train .There
are very few movements with elbows out in gym , whatever the type of
shoulder flexion that it , unlike what happens with barbell presses and
dumbbell . This is due to lack of control. Stand on hands with elbows out to the sides will inevitably unstable. The elbows need to be locked against the body to adequately correct the body as a lever balance moving in its plane.Most
people doing pushups upside down ( handstand push ups ) or added as
additional weights to work, make out with your elbows out . Although it still has more power (because it involves the trapezius in
scapular elevation ) this does not allow the proper development of
force.For this reason, our movements will build boost at work only shoulder flexion .Shoulder flexionShoulder flexionThere
will be occasional cross- bending exercises (that transverse flexion )
as rings or any openings in abduction ( abduction ) at higher levels of
force . However, will not be covered because they are not for beginners , not even for semi - intermediate . Once you know how to structure your own routines should be able to program these properly for you .Thus our "pushes " are comprised of shoulder flexion based exercises
are divided primarily into two categories that we can use are:* Flexion flexion exercises* Exercises flex extension / hyperextensionThe
work of flexion in flexion are primarily horizontal and vertical
thrusts such as presses , push head down, work sheets , push-ups, etc. .
( Elbows back do not exceed the level of the back) .Flexion exercises in extension / hyperextension are where elbows backward pass back and start the bending from the position. Veriantes all funds , muscle ups, deep squats and exercises as rare
german hangs or levers back can also be classified in this category are
included in this category.On the other side are pulling exercises based shoulder extension . We have an exception to this case (abduction ) and will need adequate mobility for proper development of the shoulder. This will be used at the time for wide grip chins , Bulgarians funds , iron cross , etc. .Shoulder extensionShoulder extensionThe shoulder extension exercises are divided into two categories:* Extension exercises in flexion + abduction* Extension exercises in extension / hyperextensionThe
flexion extension exercises + abduction comprise most vertical pull
variants progressions of front levers and Bulgarian aforementioned funds
, etc. iron cross . Most rowing exercises with body weight can be categorized here , too.Extension exercises in extension / hyperextension are very few and far behind . The most obvious is the manna , and V -sit in a way. Some variants of high oars pulling the body upwards also fall into this category in the plane of the transverse extent .The failure of most peopleLack of extension exercises in extension / hyperextension is the part where most wrong in building a routine. The extension at this level requires 2 things most neglected in its
development : strong scapular retractors , posterior deltoid and
external rotators .MannaMannaThat's why it is strongly recommended that all begin training the manna recommend if possible . It has done wonders for the health and strength of my shoulder because it balances effectively push all the work .Most routines are so heavy as to push heavy that there is little tug job as such. You have to keep this in balance to ensure that the strength and no problems voltage / shoulder length .Summary of exercise selection and the importance of mobility and flexibilityIf the last section we proved too complicated , comes down to this :* Perform a vertical push upward and downward and horizontal push exercise .* Make exercise and one vertical flip horizontal flip .* Train the manna or add another exercise in horizontal or vertical upward pull.It's better if training vertical upward thrust begins as handstands work ( handstands ) . The handstands are critical for developing proprioception and body control. The progression in this skill denotes the skill level of the user. Very few people develop strong skills body weight without an adequate job of handstands .A proper handstand aligns the body by stacking up.