Calisthenics Unity

Chris can you tell me how many days can I workout in a week . When I workout myself I really get injured quickly. I workout on Sunday , Monday , Wednesday,Friday and Sunday . When I workout myself on these days I really get more stronger on my workouts . After Sunday when I workout Tuesday I feel really weak on my workouts. Then I always get injured after these days . Then I am not able to workout for 2 or 3 weeks because of injury . Can you tell me why this is happening to me . What I am doing wrong .

90% of injuries are coming from bad warm ups, other 10% is either you do hard exercises that you just don't have strength for (I injured myself like that), or you lock out hard on your joints.

I can't say what you're doing wrong, like what injury do you have? Shoulder? Elbow? Wrist? Forearms splints?
Chris and others here on this forum including me workout every second day, but full body so like:
Monday, Wednesday, Friday, Sunday, Tuesday and so on, so you get a rest day after every workout day.

If you don't feel too good, don't workout, whether it's pain, tired (I believe you have a higher risk of injury), etc.
Like I can't really help you as much as I like to help people I'm very active on this forum xD, tell me what injury you have and what your warm up looks like.

I do pull ups for 6 Rebs of 10 sets for warm up I use dumble of 2 kg to warm my pull muscles .I use dumble to rotate my elbows 10 times . I also do tuck planche training . For warm up I do shoulder rotations for 10 times wrist stretches .

hey zodore,
in my personal opinion you need more than just some dumble-work and shoulder rotation for a good warm up!!

You know one really important goal of a good warm up is to increase the body temperature. This is not given with your warm up:-) You do also mobilize the cardiovascula system.

i would recommed you at first.

-5 minutes rope skipping or jups on the spot if you don't have acces to a rope. This exercise makes sure that your blood circulates and it develops your stamina.

- Wrist mobilization
The joint flexibility is very important and it prevents you from injurys. You can search tons of exercises on the internet! Focus a lot on these areas where you are prone to injury.

- just in genereal (high knees, jumping jacks, squat jumps.....), find the right for you!

- last bot not least you can do some pull ups (low reps, low volume) if you want (maybe with a support band, i don't know how you call them in english, these colored bands which support you when you do pullups but also can make your push ups more difficult)

Thanks for information Josef . I will try some good warm ups for pull ups . I am in beginners level but am really strong in push-ups . I am very close to one arm push-ups . Thanks again .

Yes rope skipping but don't do it too much or you'll be tired for the actual workout. I don't usually do that, my warm up looks like this (usually do 10-15 reps of each warm up exercise, each way - clockwise & anti-clockwise, or if it's time I do it for 10-20 seconds):

-Neck twists left-right (time: 10-20 seconds each way)
-Head rotations (reps: 10-15 reps each way)
-Shoulder rotations (reps: 10-15 each way)
-Arm swings (reps: 10-15 each way)
-Shoulder stretches (time: 10-15 seconds each shoulder)
-Elbow rotations (I do more reps cuz I have bit of elbow issues)
-Wrist rotations (reps: 10-15 each way)
-Wrist stretches (time: 20-30 seconds each wrist/forearm)
-Torso twists (reps: 10-15 each way)
-Oblique stretches (time: 10-15 seconds each oblique)
-Various leg stretches (for hamstring, glute, quads etc.) and dynamic warm ups (jumps, high knees etc.)

I start from head, shoulder, arms, elbows, forearm, wrists, torso, and finish with legs. First do the dynamic ones (where it's not a stretch), and then do the stretches of the muscle group, cuz I've heard that stretching on cold muscles is bad.
As Josef said, warm ups increase the body temperature or the muscles warmness, so you don't want to workout cold.
And also stretch again after the workout, increases flexibility mobility and decreases chance of injury as well as decreases tightness in the joints.

Firstly I can do warm up for 10 minutes to increase body temperature and to prevent injuries . Secondary I can stretch my each muscle after workout to prevent injury as well as as tightness in the joints . Is that right.