Calisthenics is a strength training based on exercises performed with your own body weight. This type of activity can be successfully performed at home. We suggest how to do it!
Kalistenics – some of the most important information
Kalisthenics is a workout with a rich history. Exercises of this type were already used by the ancient Greeks and Romans. Kalisthenics was also trained by medieval candidates for knights and members of Middle Eastern armies.
This type of training may include exercises such as push-ups, pull-ups, squats, leg raises, bridges, and push-ups on hoops.
What results can I expect from regular calisthenics training?
After just one month of training you will notice an increase in muscle strength, firmer muscles and a slimmer silhouette. Kalisthenics is also an excellent way to fight back pain or minimize posture defects.
Kalisthenics – its simplicity delights and the effects are amazing. It sculpts the body and builds strength. You do not have to go to the gym, you do not have to spend money on equipment. Chairs and columns are enough. Often what is the simplest is the best. Step by step. Centimeter by centimeter. Week after week. Teach the mind the new, what it does not like, what requires motivation, regularity. What requires struggle, because in it the new is born and in the new the change is born. Go and fight.
Published by Luke Mucha Sunday, November 22, 2020
How to practice calisthenics at home?
To be able to start your adventure with calisthenics, you do not need to have specialized, expensive equipment. It will be completely sufficient here a stud, two chairs and an empty piece of wall.
Calisthenics exercises are divided into four main groups. One of them is exercises on the ground. These include, but are not limited to, push-ups, sit-ups and squats. The second group of exercises are those on chairs, such as the Swedish push-up, the negative descent from the top position to the bottom position, or various types of force tension stops. Kalistenics is also exercises on the bar: leg raises, classic and Australian pull-ups, negative lowering, holding the chin over the bar in a pull-up. The last group are exercises against the wall, such as standing on hands.
How should a proper calisthenics workout look like for beginners?
The first exercise can be lowering yourself to a full upright. How to perform it? You should jump to the bar or walk on a chair in such a way that your neck is above the bar. Tighten your shoulder blades, abdomen and legs and try to go down as slowly as possible. The legs should be in front of the body line – this ensures safety while performing this exercise. After descending, repeat the sequence described above 5 times, with no rest in between.
Calisthenics training at home may also include an exercise, which is holding the upper position of the dip. How to perform it step by step? First, set up 2 chairs back to back and assume the upper position. The whole body should be tense, the shoulders should be in an equal line with the torso, the head should be straight, we look ahead, the legs – contracted, and the abdomen and buttocks – tense.
If you want to practice calisthenics at home, it is worth regularly performing tricks. In order to do this, we grab the front hip knees, tighten the abdomen and buttocks, take a step forward, lower the body weight until the knee of the stepping leg reaches an angle of 90 degrees and return to the starting position. When performing this exercise, remember to maintain balance at all times.
Calisthenics training at home can also include the gymnastic figure lying on your back. What does this exercise look like? Lie on your back so that your spine is against the ground, lift your shoulder blades and legs up so that your whole body is tight.
The wall chair is also a recommended exercise. How to do it? Stand with your back to the wall, bend your hip and knee joints at a 90 degree angle, extend your arms in front of you and pull your shoulder blades back. Your back and head should be in contact with the wall, and your knees should be in line with your toes.
The training described above should include three series of each exercise. To bring the desired results, it should be performed three times a week.
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