König / Staege Calisthenics X Mobility

Strong & Supple
1. Auflage 2021
ISBN: 978-1-78255-502-5
Verlag: Meyer & Meyer Sport (UK) Ltd.
Format: EPUB
Kopierschutz: 6 - ePub Watermark

E-Book, Englisch, 268 Seiten

Calisthenics and mobility training have been proven to develop strength and agility without the risk of injury, and with the tips, advice, and exercises provided in this book, anyone can become strong and supple! This practice-oriented guide goes far beyond the dry technical literature on proper strength training. The authors have combined the best strength-training methods with modern mobility training, meaning you will become strong through pull-ups, push-ups, and dips while remaining supple with active stretching. With mobility training, there will be no need for painful foam-rolling or dull stretching exercises. Instead, you will focus on movement and range of motion. Better mobility means more strength, and combining these two aspects of training will lead to the best and fittest version of yourself. Written by Germany's first female calisthenics coach, Monique König, and mobility expert and founder of Moving Monkey®, Leon Staege, Calisthenics & Mobility provides the best instruction for redefining the body and shows how everyone can become agile and strong with simple and effective training principles.

MONIQUE KÖNIG currently works as a freelance calisthenics trainer and teaches at a primary school in Neuss, Germany. She majored in elementary education in Erfurt, with sport as her minor and calisthenics for children as her focus, and graduated with a master's degree in 2017. Monique has been involved with sports since her early childhood. In addition to dance and athletics, she did triathlon as a competitive club sport. But once Monique discovered calisthenics, her passion began, and today she has made her passion her vocation. Since 2016 she has been giving calisthenics workshops. Her mission is to introduce more people to calisthenics so that it is integrated into school curriculum in the long term. LEON STAEGE began his sport career playing soccer at the age of three and played until finishing high school. For him, the human body and movement have been very important, and he published his first book, Pragmatically Healthy, on this subject in 2015. He further studied physiotherapy at the Hochschule Fresenius in Cologne in 2016. That same year, Leon founded the online education platform, Moving Monkey®, which addresses the modern and scientifically based methods of mobility training and helps people integrate more movement into their predominantly sedentary everyday lives. Through this platform, Leon also trains numerous athletes so they are strong, mobile, and pain free long term. He gives workshops on mobility as well.

Autoren/Hrsg.

König, Monique

Staege, Leon

Leseproben

Preface

Introduction: Book Layout

MOBILITY

What Motivates Me to Get You Moving

1 Mobility—Modern Flexibility Training

2 Understanding Mobility

2.1 How to Become More Mobile

2.2 The Reason We’re So Stiff

2.3 Don’t Mobilize Every Joint

2.4 Why Stretching and Yoga Won’t Make You More Mobile

2.5 Why Foam Rollers Won’t Make You More Mobile

2.5.1 The Foam-Roller Phenomenon

2.5.2 Rolling, Rolling, Rolling

2.5.3 Surface Sensibility versus Proprioceptive Sensibility

2.5.4 Pain While Rolling

2.5.5 Foam Rollers-Sense or Nonsense?

2.6 More Exercise Equipment You Don’t Need

2.7 How Mobility Makes You Stronger

2.8 Why Stress Makes You Immobile

3 Mobility Fundamentals: What You Need to Know

3.1 Four Easy Steps to Becoming More Mobile

3.1.1 Evaluation

3.1.2 Isolation

3.1.3 Integration

3.1.4 Improvisation

3.2 Pain and Injuries

3.2.1 Pain

3.2.2 Injuries

3.3 Guidelines for Pain-Free Training

4 The Most-Common Questions About Mobility

4.1 How Long Until I’m More Mobile?

4.2 How Can I Become More Mobile More Quickly?

4.3 How Do I Add Mobility to My Strength Training?

4.4 How Do I Integrate Mobility Into My Daily Life?

5 Mobility Lifestyle Hacks

6 Movement Is Life, and Life Is Movement

7 Mobility Exercises

7.1 Wrists

7.1.1 Wrist Figure Eights

7.1.2 Wrist Mobilization on the Ground

7.1.3 Backhand Push-ups

7.1.4 Shaolin Push-ups

7.1.5 Wrist Push-ups

7.2 Spine

7.2.1 Spinal Rotations (CARs)

7.2.2 Spinal Wave 1

7.2.3 Spinal Wave 2

7.2.4 Neck Mobilization

7.2.5 Three-Point Thoracic-Spine Rotation

7.2.6 All-Fours Rotation

7.2.7 Ball

7.2.8 Prone Thoracic-Spine Rotation

7.2.9 Wrestler Rotation

7.2.10 Table Rotation

7.2.11 Heel-Sitting Rotation

7.2.12 Cross-Legged Rotation

7.2.13 Cobra

7.3 Shoulders

7.3.1 Shoulder Rotations (CARs)

7.3.2 Shoulder Rotations Against the Wall

7.3.3 Hanging

7.3.4 Single-Arm Hanging

7.3.5 Wall Slides

7.3.6 Shoulder Crawl

7.3.7 Swimmer

7.3.8 Protraction and Retraction Drill

7.3.9 Shoulder Dislocator With a Band

7.3.10 Shoulder Rotation With a Band

7.3.11 Side Bend

7.3.12 Skin the Cat (Regression)

7.3.13 Skin the Cat

7.3.14 Scapula Push-up Rotation

7.3.15 Arched-Back Pulls

CALISTHENICS

8 My Path to the Pull-up Bar

9 Calisthenics

9.1 Roots of Calisthenics

9.2 The Rain-or-Shine Training Mentality

9.3 The Four Types of Calisthenics

9.4 From Trend Sport to Business: Calisthenics in Germany

9.5 Calisthenics versus CrossFit versus Freeletics

9.6 Why Everyone Benefits From Bodyweight Training

9.7 Your Prerequisites

9.8 Useful Equipment

9.9 Calisthenics Parks: The Best Spots for Your Training

9.10 Guidelines for Ambitious Calisthenics Beginners

9.11 Ditching Familiar Movement Patterns: Embracing the Unusual

9.12 Exertion to the Point of Exhaustion: The 80-Percent Rule

9.13 Setting Goals the Right Way

10 Calisthenics Fundamentals: What You Need to Know

10.1 Overview of Basic Exercises

10.2 Balancing Stability and Mobility

10.3 Movement Variations

10.4 Movement Specifics

10.5 Assistance Exercises

10.6 Difficult Exercises Made Easy

10.7 Sticking Points

10.8 Full Range of Motion

10.9 Shoulder-Blade Positions

10.10 A Firm Grip

10.11 Hollow-Body Position

10.12 All About Levers

10.13 Repetition: The Mother of Skill

10.14 Straight-Arm Strength

10.15 Training on Rings

10.16 Calisthenics and Leg Training

10.17 Shoulder Joint

11 Beginner Basics and Their Possible Progressions

11.1 Healthy Shoulder Balance With a Combination of Pulling and Pushing Loads

11.2 Activation Exercises

11.3 Pull-ups and Possible Progressions

11.3.1 What Your Pull-up Should Look Like

11.3.2 Typical Mistakes

11.3.3 Frequent Sticking Points

11.3.4 Grip Variations

11.3.5 Overhand Pull-ups versus Underhand Pull-ups

11.3.6 Arched-Back Pull-ups

11.3.7 Pull-up Exercise Regressions

11.4...

Über Autor(innen)

MONIQUE KÖNIG currently works as a freelance calisthenics trainer and teaches at a primary school in Neuss, Germany. She majored in elementary education in Erfurt, with sport as her minor and calisthenics for children as her focus, and graduated with a master's degree in 2017. Monique has been involved with sports since her early childhood. In addition to dance and athletics, she did triathlon as a competitive club sport. But once Monique discovered calisthenics, her passion began, and today she has made her passion her vocation. Since 2016 she has been giving calisthenics workshops. Her mission is to introduce more people to calisthenics so that it is integrated into school curriculum in the long term.

LEON STAEGE began his sport career playing soccer at the age of three and played until finishing high school. For him, the human body and movement have been very important, and he published his first book, Pragmatically Healthy, on this subject in 2015. He further studied physiotherapy at the Hochschule Fresenius in Cologne in 2016. That same year, Leon founded the online education platform, Moving Monkey®, which addresses the modern and scientifically based methods of mobility training and helps people integrate more movement into their predominantly sedentary everyday lives. Through this platform, Leon also trains numerous athletes so they are strong, mobile, and pain free long term. He gives workshops on mobility as well.