How to Start Calisthenics 90 Degree Hold

 

90-degree hold push-up is a calisthenics exercise that targets your entire body. It primarily aims to work your chest and to a certain degree also works on your triceps, shoulders, lower back, and glutes.

Learning to do a proper 90-degree push-up hold is easy if you follow it step by step. The 90-degree hold is an exercise for basically those who already have an expert level of exercise experience and physical fitness. Let us take a look at how you can start a calisthenic 90-degree hold.

 

How to do 90 Degree Hold:

●       Step 1: Look for a stable surface where you have access to plenty of space. You need to make sure that the surface is perfect for a grip and that your hand doesn't slip. Now start by performing a handstand.

●       Step 2: Once you are in the handstand position, start by slowly lowering your legs into the Planche state.

●       Step 3: Do a complete Planche Push-up and hold as long as you comfortably can. Generally, the hold should last from 3-5 seconds. Now start raising your legs back above your head and return to the headstand position.

●       Step 4: Once you return back to the handstand position, you have completed one rep.

 

Tips

1.     Make sure that you do it on a padded surface to avoid serious injury because of a fall.

2.     Perform each movement very slowly and make sure you are in total control.

3.     Make sure that any part of your body apart from your hands does not touch the floor.

 

Variations

1.     Wearing a weight vest if you want to make the exercise more difficult.

2.     Perform a Planche Push-up without using the handstand.

3.     You can also add a Handstand Push-up when one rep gets completed.

 

Types

●       The force type used in this exercise is primarily pushing. You need to push your body and be in total control at all times.

●       The mechanics involved in this exercise are compound

 

Tips if you are a beginner:

Those who are just starting out this exercise need to keep some things in mind:

 

Get a health checkup before starting out

You should ideally check in with a professional doctor before you begin a new exercise routine. Since new exercises often work different muscle groups of your body, make sure that your body is ready for this type of exercise and intensity.

 

Set goals and develop good habits

You should ideally set attainable and measurable goals. Realistic goal setting is a great way to track progress and improve motivation. You may also benefit from keeping a calendar or an exercise journal. Start slowly and gradually build up the activity as per your goals. This will also help you in avoiding getting overwhelmed or having an injury.

 

Keep the differences from weight exercises in mind

Calisthenics is different since it is only a bodyweight exercise and requires very little equipment. However other kinds of exercise generally require weights, such as barbells or dumbbells. For a lot of people who want to get into shape, calisthenics can be an excellent choice as compared to weight exercises.

 

Equipment

You don't need any fancy equipment with calisthenic exercises as most can be performed without any equipment at all.

However, if you want to enhance your workout with some equipment, you can try:

●       rings or parallel bars

●       a dip bar

●       a jump rope

●       a pullup bar

 

 

Summary

Calisthenics is a kind of exercise that completely uses the body weight of a person and needs no equipment. There are a lot of health benefits of practicing calisthenics, and generally, you can start doing it right away. You can perform calisthenics at a moderate pace. It can help to improve strength, flexibility, and coordination.