[{"data":1,"prerenderedAt":94},["ShallowReactive",2],{"$f1na45qigks7sq":3},[4,14,21,28,35,42,47,52,58,63,70,75,80,85,89],{"slug":5,"category":6,"series":7,"date":10,"title":11,"excerpt":12,"minutes":13},"calisthenics-la-gi","guide",{"part":8,"stage":9},1,"basic","2026-10-06","What is calisthenics, and why train it?","Where it comes from, the idea of using your body as the weight, and what a few months of steady training actually gets you.",6,{"slug":15,"category":6,"series":16,"date":10,"title":18,"excerpt":19,"minutes":20},"cac-nhom-dong-tac-nen-tang",{"part":17,"stage":9},2,"The fundamental movement patterns","Push, pull, squat, hinge and core: know the patterns so every session is balanced and no muscle group is left out.",7,{"slug":22,"category":6,"series":23,"date":10,"title":25,"excerpt":26,"minutes":27},"buoi-tap-dau-tien",{"part":24,"stage":9},3,"Starting from zero: your first session","Find out where you stand, warm up properly, pick moves that fit and know when to stop: everything for your first week.",9,{"slug":29,"category":6,"series":30,"date":10,"title":32,"excerpt":33,"minutes":34},"ky-thuat-nen-tang",{"part":31,"stage":9},4,"Core technique: hollow body, bracing and shoulder blade control","The small details that decide whether you progress or get hurt: the hollow position, bracing, shoulder blades, range of motion and tempo.",8,{"slug":36,"category":6,"series":37,"date":10,"title":40,"excerpt":41,"minutes":27},"nguyen-ly-tang-tien",{"part":38,"stage":39},5,"intermediate","Progressive overload without adding weight","Leverage, range, slower tempo, single-limb work and double progression: the ways to make bodyweight training harder.",{"slug":43,"category":6,"series":44,"date":10,"title":45,"excerpt":46,"minutes":27},"xay-dung-lich-tap",{"part":13,"stage":39},"Building your schedule: frequency, sets and rest","How many days a week, full-body or split, how many sets are enough, and why supersets keep sessions short without losing quality.",{"slug":48,"category":6,"series":49,"date":10,"title":50,"excerpt":51,"minutes":34},"hoi-phuc-va-chung-lai",{"part":20,"stage":39},"Recovery, deloads and breaking through plateaus","Muscle gets stronger while you rest, not while you train. Sleep, deloads, telling soreness from pain that means stop, and how to get unstuck.",{"slug":53,"category":6,"series":54,"date":10,"title":56,"excerpt":57,"minutes":27},"pull-up-den-muscle-up",{"part":34,"stage":55},"advanced","Mastering the bar: from dead hang to pull-up and muscle-up","The full pulling path: hangs, scapular pulls, negatives, your first pull-up, then the muscle-up, plus how to prepare before you own a bar and how to set one up safely.",{"slug":59,"category":6,"series":60,"date":10,"title":61,"excerpt":62,"minutes":34},"thang-bang-tren-tay",{"part":27,"stage":55},"Balancing on your hands: crow, handstand and L-sit","Prepare your wrists, build shoulder strength and learn to balance: the road from crow pose to a freestanding handstand and L-sit, done safely.",{"slug":64,"category":6,"series":65,"date":10,"title":67,"excerpt":68,"minutes":69},"front-lever-planche",{"part":66,"stage":55},10,"The summit: front lever, planche and long-term planning","Straight-arm strength, slow-adapting tendons, the progressions of the front lever, planche and human flag, and how to plan years of training.",12,{"slug":71,"category":72,"date":10,"title":73,"excerpt":74,"minutes":20},"gym-va-calisthenics","training","Gym vs calisthenics: how they differ and which to choose","An honest comparison of strength, muscle, skill, cost and convenience, and why many people end up doing both.",{"slug":76,"category":77,"date":10,"title":78,"excerpt":79,"minutes":34},"che-do-an-uong","nutrition","Eating for calisthenics","How much protein is enough, eating to lose fat or gain muscle, sample meals, and the few supplements worth paying for.",{"slug":81,"category":82,"date":10,"title":83,"excerpt":84,"minutes":20},"ky-luat-tap-luyen","mindset","Discipline: what really decides your calisthenics results","Motivation comes and goes; habits stay. How to build a routine that does not depend on mood, and how to come back after missed days.",{"slug":86,"category":72,"date":10,"title":87,"excerpt":88,"minutes":13},"kinh-nghiem-quy","15 hard-won lessons from calisthenics","What long-time trainees wish they had known earlier, from filming your form and caring for your wrists to patience with pull-ups.",{"slug":90,"category":91,"date":10,"title":92,"excerpt":93,"minutes":34},"dung-cu-tap-calisthenics","gear","Calisthenics equipment: what you need and what to buy first","Start with the floor and a wall, then a pull-up bar, bands, parallettes and rings: what to buy in which order and how to choose safely.",1791259502541]