working out for beginners can be described in one simple sentence build a solid foundation the following guide shows you the must-do exercises that every beginner should learn first the first category is supporting your own body weight support holes are a necessary requirement for many exercises like knee raises dips push-ups and so on the special thing about support holes is that you are doing it with straight arms and that you can support yourself in many different positions here we got the horizontal front support horizontal side support horizontal back support vertical support and vertical overhead support all
these exercises target different muscles but have one thing in common you need basic core shoulder and scapular strength the difficulty of the hold can vary depending on the joint and body position it's also a huge difference if you support yourself on a stable ground or an unstable tool like rings rings are more for intermediates so stick to the floor or rigid bars in the beginning we still suggest learning and improving yourself in all of these positions to build an evenly trained body as well as a stable and mobile shoulder joint all of these and also
the following exercises can be found in our comprehensive online courses you can find on kalimov.com so if you are looking for a day-by-day guide to progress fast make sure to check our offers the next category is hanging here you have to distinguish between an active and a passive hang in the passive hang you just hang from the bar without any kind of active shoulder or shoulder blade work the main purpose of this exercise is to improve grip strength but if done correctly it's also a very good movement to decompress the spine work on basic core
stability and open your shoulders while stretching the pecs and lats the active hang on the other hand will not only improve your grip strength but also activates a lot of muscles around your shoulder and back here you depress and retract your shoulder plates without bending your arms while the full range active hang is not required to initiate pull ups and straight arm exercises like skin the cat and hanging knee and leg raises it's still necessary to add a bit of tension to protect the shoulders in those movements if you can't activate your legs and lower
traps to attention to your shoulders don't even bother to try skin the cat or even the front lever the full range active hang is still a very good exercise to work on those muscles and is very important to build a strength in this area all straight but also bent on pull movements benefit from this exercise the next category is bent on push and here it's quite simple do regular push-ups push-ups are the easiest bent-on-push exercise and can easily be adapted to your level exercises like dips and pike push-ups require more strength and suit better to
intermediates if they're spent on push there's also bend on pull from our experience we know that pull-ups are the most favorite exercise in this category nearly every beginner wants to learn pull-ups and while it's possible to work with easier progressions like bent or feet assisted pull ups we still suggest prioritizing body rows for a while rows simply offer more precise progressions and it's also easier to learn the right technique and focus on important back muscles like the rhomboids the middle traps and even the rear delts instead of the lats only the next category is about
the lower body and knee dominant exercises here it's no surprise that we suggest squats and lunges squats work with both legs at the same time while lunges emphasize different positions for each leg the biggest benefit of lunges is that it can help correct strength and balances between both legs most people have dominant and non-dominant sides so when performing exercises like squats in which both legs are involved at once it's really hard to tell which side is exerting more effort eventually your dominating site will continue to get stronger and the weaker side will remain weak lunging
is the best way to overcome this problem squats are still one of the best lower body exercises and should be part of every beginner workout routine once you are able to do a lot of clean squats you can try harder single leg knee dominant variations like the bulgarian split or even pistol squats the last category is also about the lower body but this time it's hip dominant here we suggest any kind of hip thrusts or glute bridges while squats and lunges also work your glutes and hamstrings hip dominant movements achieve a higher tension in the
extended position making it a more glute and hamstring focused movement similar to the lunges you could spot and also eradicate imbalances if you do the exercises with one instead of two legs alright guys these are the six categories maybe you ask yourself but what about the apps well in our experience people tend to overvalue app training even if they already train their apps in most of these six categories for example let's take a look at the horizontal front and side support this is nothing more than a plank or side plank and will already work your
abs very well even the passive hang as well as the vertical support hold will work your abs to some degree if done correctly if you have no problems with basic support exercises we suggest harder plank variations hanging and supporting knee raises as well as the hollow body crunch like already mentioned you can find all of these exercises in our workout programs as well every program comes as a step-by-step online course with high quality videos and everything you need to progress fast if you have any questions feel free to leave a comment please don't forget to
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