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You will undoubtedly make a lot of mistakes as a beginner in calisthenics, which is very natural. You will become stronger through mistakes. Every professional calisthenics competitor started out as a novice. Making errors therefore is not a big concern, though it is usually preferable to prevent them. When you train properly, you can cut down on time and possibly avoid injuries.
Therefore, Bdh will discuss 10 of the most typical errors calisthenics beginners make in their first training session in this piece. Even Ridhiman Das, a calisthenics competitor, has made rookie blunders in the past. We’re providing these in the hopes that you won’t make the same errors. in order to achieve your objectives more quickly!
1. Neglecting form to get more reps
It is always satisfying to break a personal repetition record with simple exercises. Many people use the quantity of repetitions they can complete to gauge their level of strength. So it feels amazing to reach a certain quantity. You can gauge your development in this way. Or does it merely appear that you are making progress? Don’t you compromise your form in order to get more reps? This is a typical error that many beginning athletes make.
You should pay special attention to your form when performing your push-ups and pull-ups. Basics are pointless if you are using poor technique when performing them. Is this the right form? Are you performing the exercise over its entire range of motion? These elements are all very significant. If you use the proper form, you’ll probably notice a decrease in the number of reps you do. But always prioritise quality over quantity. How many repetitions you can do is not important as long as you perform them correctly. There is no contest going on.
2. Flexibility and mobility are ineffective
Many people undervalue the value of flexibility and mobility work, especially in the beginning. Regularly stretching properly will lower your risk of injury and make mastering difficult moves, like the handstand and the L/V-sit, much simpler.
Additionally, stretching frequently after exercise boosts muscle growth, according to scientific research. Working on your mobility and flexibility will offer your muscles more room to expand, which will eventually result in you getting bigger. To prevent injuries and get better outcomes, strive to perform a good stretching practice at least three times per week.
3. Having excessively rapid advancement goals
Everyone wants to reach their objectives in life quickly. Of course, you may ask, why not? It is a mistake I committed when I first started doing calisthenics. I became fixated on all the stylish static moves, such as the front lever and complete planche. Maybe I was moving too quickly. I got the idea and was highly motivated to move to the more advanced levels. However, it takes a long time to master all of these challenging manoeuvres. People tend to move on too quickly. It is a major error that puts people in danger of getting hurt.
Your tendons and ligaments do not grow or develop as quickly as your muscles do. You are therefore stronger, and it appears that you can go on to the following phase. This does not necessarily imply that the rest of your body can take it, though. It takes a long time for your tendons and ligaments to mature. Take it leisurely and enjoy the journey in order to prevent injuries and other pains.
4. Training too many activities at once
Training for too many tasks at once is another typical rookie error. I understand your want to be powerful and appear to be able to do every skill. Theoretically, having a decent training schedule would allow you to accomplish everything at once. However, the reality is that in actuality, it does not operate that way. Just concentrate and put all of your energy into no more than three separate skills. You’ll get a lot more done in less time if you do it this way.
5. Not adhering to the fundamentals
As they advance in their calisthenics training, it’s common for people to overlook the fundamentals as they become stronger. This was my own doing. I intended to pay attention to the still movements. I neglected the fundamentals for a very long period. Do not commit the same error as I did. The fundamental exercises are a crucial component of calisthenics. These are the workouts that will develop a strong foundational strength. You shouldn’t even consider studying the planche or front lever if you don’t have a strong foundation. You won’t get much stronger if you solely focus on skill training. In order to retain this basic strength, it is crucial to first establish a solid foundation by performing push-ups, pull-ups, and dips frequently. whatever your level of sophistication!
6. Ignoring the legs
It is difficult to develop large legs in calisthenics, as anyone who has done exclusively calisthenics for a while would attest to. Many people make the error of concentrating solely on their upper body while neglecting or under-training their legs. Because they do not want their legs to get too heavy, people also neglect to train their legs. Planches and front levers become more difficult as a result. However, aside from that, you must not skip leg day. Not just the muscles in the upper body make up a healthy muscular body. Start conditioning your legs instead of strutting around with chicken legs!
7. Neglecting the strength of your wrists
In practically every calisthenics exercise, your wrists are used. As a result, you should put effort into developing strong wrists, especially if you are just starting out. Strong wrists are severely undervalued. It may mean the difference between succeeding and adding one more rep. Additionally, having flexible and strong wrists will help you perform feats like handstands and planches. Spend some time developing strong wrists, and stretch them sometimes. Exercise your wrists’ range of motion frequently, and you’ll notice improvements in a few weeks. Ensure that you include them at the start of each training session as well.
8. Putting discomfort through exercise.
You might have discomfort occasionally when working out. Stopping your workout at this time is the proper move. Or try exercising different body areas. Never push yourself through a painful workout. This may sound like you’re squandering time by taking a few days off from calisthenics, especially if you’re trying to master a particular ability. But if you continue training despite the discomfort, injuries might develop. No pain, no gain, goes the adage. However, the only benefits you will experience are injuries. Stop pushing through the discomfort and take a day off instead. It won’t hinder your development.
9. Ineffective programming
Without a plan, exercising is meaningless. Many people undervalue the value of a sound exercise regimen. As a result, you should set aside some time to plan and construct a suitable workout schedule. Identify a specific objective and begin to work toward it with a suitable workout schedule.
if you are a total beginner and have no notion whatsoever what functions and what does not. Additionally, you don’t want to spend time and effort developing a successful workout schedule. A calisthenics programme is always available to purchase. The only drawback is that you’ll have to pay for it, but you’ll save a lot of time in exchange. YouTube is, in my opinion, a superior choice. You can utilise many different free tutorials to learn more about calisthenics. You can also read our guide to learn about the various exercises, which range from simple to complex.
In other words, it is irrelevant how you go about it as long as you just make a good plan and start implementing it to achieve your goals.
10. Making comparisons to other people.
The final error that many people commit is comparing themselves to others, frequently professional athletes who have long practiced calisthenics. You want to be at their level right now. You desire the same outcomes. So you mimic their workout strategies and techniques, etc. But just because something works for them doesn’t guarantee it will work for you. Everyone has unique genetics, and everyone is unique. Smaller folks find calisthenics more simpler than larger people do. The same is true for weight; it becomes simpler the lighter you are. Therefore, give up comparing yourself to others and concentrate on yourself.