today on fitness faqs we're going to learn three calisthenics skills
everyone can do which skill are you most excited to learn comment now and enjoy the video
let's start by mastering the l-sit we're using parallettes because they're friendly on the wrists
and they also provide extra exercises for all levels the following fundamental techniques
apply to each l-sit exercise and progression be sure to keep straight arms because locked elbows
makes the hold more efficient and easier next pack the shoulders down this lifts the torso further
from the floor giving the legs more clearance to promote maximum hip flexion squeeze the quads
and straighten the knees beginners should start with the low l-sit this is with the legs below
hand level intermediate is when the legs are horizontal forming a right angle with the torso
the advanced v-sit is when the amount of hip flexion increases the eventual goal is to get
the thighs touching the chest well someday i guess dynamic ulcer training is a perfect way to build
core and hip flexor strength single leg extensions are a great dynamic progression
to start with these are also nice for decreasing the inevitable side to side weaknesses most of
us have between legs to increase the challenge move onwards to the double leg extension this
exercise teaches the quad muscles how to flex the hip and extend the knee simultaneously
the main advantage of dynamic training in this situation
relates to volume it's possible to accumulate more time under tension by extending in and out
of the l-sit some people may find hamstring and calf tightness is a limiting factor spending time
in the pike stretch is a great use of rest periods between l-sit sets an alternative is to fold
forwards while standing gravity is now going to assist in lengthening the posterior leg muscles
when possible get started training the i'll sit hold on the floor we're now genuinely forced to
lock the elbows and depress the shoulders this is the most honest setup because cheating is
prevented the floor doesn't let us drop the legs too low lastly don't skip the toe point plantar
flexion helps to promote quad tension and is a useful cue for those with tight hamstrings
the croc or elbow lever is a fun party trick that everyone can learn see that lovely red
mark between belly button and pelvis shove your elbow in that spot now set up by facing the hands
sideways to provide a comfortable base next walk yourself around to the balancing arm for correct
torso alignment when feeling centered and ready slowly lift the legs and the chest you should now
be balancing and resting on the elbow here's three progressions to alter lever length and difficulty
step 1 is bent knees hovering off the ground step 2 is straddling the legs to enhance stability
during balance step 3 is legs together which is least forgiving most challenging and looks sleek
here's how to progress difficulty which forces the balancing side to balance step one is fingertips
because we can't provide as much support step two is lift offs this is going to teach the bound
side to work more step 3 is look mum no hands with practice patience and consistency you're
going to unlock the balance no problem crocs and elbow levers can be pretty intense on the wrist
here are two nice dynamic stretches that you can use to warm up or between sets for those
of you still finding the skill awkward begin your journey practicing on an elevation the hands can
grip onto the edge which makes balance easier and also reduces wrist strain there's also more room
for error as the legs can drop lower than the hands when first learning as mentioned before
play around with the leg shape to gain confidence balancing in different postures this skill is one
which looks harder than it actually is with the right technique it doesn't require much strength
this is a great move for impressing people who don't know any better a little practice for a
lifetime of praise if you're into calisthenics the handstand is a skill everyone should check
off their bucket list before thinking to yourself this is impossible don't set limits before trying
freestanding handstands are the long-term goal of course basics need to be learned first
the headstand is a great place to start feeling comfortable upside down beginners are going to
experience a fast learning curve with the tripod base of support here's what to do don't make the
mistake of resting on your face or resting on the back of your head it's not rocket science keep the
weight on your forehead for a strong neutral neck to safely get upside down step both knees up onto
the elbows when feeling centered slowly lengthen the body until the hips are stacked vertically
from here you've got three positions to play with the tuck the straddle and the full
each position challenges balance to a greater extent because the weight gets shifted further
from the base of support feel free to play around with each transitioning between shapes is really
useful for balance mastery the shoulders hips knees and ankles should be vertically aligned
as long as the weight is centered between hands and head there should be no problem maintaining
inversion for the scaredy cats watching take it to the wall when overshooting balance the wall serves
as a safety net preventing falls and prioritizes practice now to start building some overhead
strength for hand balancing the pike handstand is next take as much weight as you can handle in the
upper body accomplish this by keeping the hips shifted towards the hands be sure to maintain an
open shoulder angle we want to begin replicating the overhead demands of handstands don't get lazy
and relax the upper back muscles you must elevate the scapula to start training up a trap strength
this small detail is going to serve you really well later on for real hands-down training the
hand distance apart is highly individual and it's based on your height and your anatomy the
pike position is a useful stepping stone because we can build strength in the absence of balance
after paying dues with the pike it's time to graduate the chest to wall handstand is great for
challenging overhead strength even further it's going to force the upper body to work harder in
the exact position we want to unlock freestanding the wall is an excellent teacher that provides
physical feedback of body position in space the quickest way to learn balance is with heel pulls
we're practicing finding the balance point with the added security of the wool there's no wasted
time or energy falling out of the handstand simply reset and keep trying until fatigued
building handstand strength balance and coordination isn't an overnight task progress
is rarely linear but eventually with a touch of tenacity have faith knowing that improvements are
going to come eventually you're now armed with all the know-how needed to unlock some pretty
cool calisthenic skills be consistent because the process of improvement is a fun journey there's
something special about learning calisthenics the skills can't be bought they need to be earned
and this is deeply gratifying okay legends that's it for today thumbs up for the youtube algorithm
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calisthenics programs and become strong like a gymnast look like a bodybuilder and move freely