Outdoor training of Hannibal for King - known turnikmena, self-made

Who was Hannibal for King

Langham Hannibal (Hannibal Lanham), more commonly known as Hannibal for King, - a real guru kalisteniki and one of the most famous turnikmenov worldwide. He became widely known in 2008 after the publication of a video in which to perform complex elements on the bar: the output power, the front hanging, push-ups in the horizon, and others.

My first video that was uploaded in 2008 & made MILLIONS of views I uploaded it again now on my youtube. Link is on my bio Your views & clicks made sure HFK was known & born. I thank you

publication of Hannibal For King 👑 (@ Hannibalforking1) May 18, 2015 at 3:30 PDT

He inspired millions of people around the world to class kalistenikoy and still continues to amaze with its stunning physical form.

Publication of Hannibal For King 👑 (@ hannibalforking1)2 Avg 2017 to 7:42 PDT

Hannibal for King trains 2-3 times every day, seven days a week. He loves Circuit Training and prefers short approaches. For example, he pulls no more than 10 times in the approach to each repetition was controlled and technically correct.

In his interview for BaristiWorkout Hannibal he said he reached an impressive physical shape all year and a half, but it was a time completely devoted to training. He gave up everything that could interfere with the exercises, and training every day.

Of course, not everyone will be able to find so much time on the bar, but this is not mandatory. If your workouts will be permanent, you will work hard and every time laid out in full, progress is not long to wait.

Who will approach this training

Training will approach you if:

• Do you want better control of your body, lose weight, pump up and develop flexibility.
• You're new, you want a simple and effective program and do not burn with the desire to touch hundreds of options on the internet.
• You can pull, push-ups and dips to make at least five times. If not, look in the lead-in exercises this article.
• You do not want to spend money on sport: buy tickets, gear, sports stuff.

This program is simple, as all ingenious. It helps to pump all of the muscles of the upper body: biceps, back, chest, triceps, trapezium muscle bark, as well as the front of the thigh. Excellent choice to start your way in the world kalisteniki.

What exercises to perform

Exercises are divided according to the degree of difficulty: for beginners, intermediate and advanced levels.

pull

This exercise allows you to work your biceps, back, shoulders and forearms. Hannibal often pulled forward and reverse narrow enough. Narrow straight good load arm, narrow back - biceps.

Perform pull-ups without jerking and swinging, movement should be slow and controlled.

• Basic knowledge: 1-3 sets of 5-10 repetitions.
• Intermediate level: 5 sets of 10 repetitions.
• Advanced: 6-10 sets of 10 repetitions.

Dips

Basic exercises on the horizontal bar, which helps to work the triceps, pectoral muscles, shoulders and upper trapezoid. Get down to his shoulders parallel with the floor, the legs can bend at the knees and chest tilted forward.

If you are without problems dips, try to fall below the shoulders parallel to the floor, but be careful. When the ligament and shoulder muscles are not ready for such a load, can be easily obtained injury.

• Basic knowledge: 1-3 sets of 10 repetitions.
• Average rank: 5 sets of 15 reps.
• Advanced: 6-10 sets of 20 repetitions.

diamond push-ups

Place your hands close, connect the thumbs and index fingers, print shoulders forward to the hands at chest level or below. Squeezed to a contact between the arms and chest.

• Basic knowledge: 1-3 sets of 5-10 repetitions.
• Average rank: 5 sets of 20 repetitions.
• Advanced: 6-10 sets of 25 repetitions.

reverse push-ups

Stand with your back to a bench or other elevation, put on his hands close to each other. Performs a reverse push-ups to his shoulders parallel with the floor. Do not sit on the floor between reps.

You can do push-ups quickly, in an explosive fashion or smoothly and slowly. But in any case, the movement should be under control: no jerks, drops or rest at the bottom.

• Basic knowledge: 1-3 sets of 5-10 repetitions.
• Average rank: 5 sets of 20 repetitions.
• Advanced: 6-10 sets of 25 repetitions.

squats

Push-ups and pull-ups are pumped our top, but do not involve the muscles of the hips and buttocks. Therefore, to achieve a harmoniously developed body, you can not miss on any squats workout.

Stand with feet together and squat with a flat back to thighs parallel with the floor. These squats are well loaded with quadriceps - the large muscles on the front of the thigh.

• Basic knowledge: 1-3 sets of 20 repetitions.
• Average rank: 5 sets of 20 repetitions.
• Advanced: 6-10 sets of 20 repetitions.

You can perform these basic exercises on approaches or in circuit training format. For beginners, the best fit of sets and repetitions: so you do not overwork your muscles and will be able to observe the proper technique. If you want to pump endurance and get more load, perform exercises in circles.

Create circular training

Circuit training consists of the above-described basic exercises (except squats):

• 10 pull-ups;
• Dips 10;
• 20 diamond pushup;
• 20 reverse push-ups.

Rest between exercises 30-45 seconds between rounds - 1 minute. Perform as many rounds as you can. Hannibal makes the usual five.

Despite the fact that squats are not logged in circular training, still follow them in the end of the session. Remember the balance!

This exercise you can do in a day or every day. If you have time after it, take a few stretching exercises.

see also

• The unique training program, developed by scientists for the US "fur seals» →
• Outdoor exercise: how to pump your body full of free gym →
• 30 exercises for hard cardio, that will leave you exhausted →