Calisthenics is an increasingly popular exercise practice that involves excellent resistance. In urban areas, facilities that favor Calisthenics are common. Although it has become known in recent years, it is an ancient form of training.
It is important to note that having professional implements or advanced machines is unnecessary. It can be done from home. Bodyweight is the “number 1 tool” to carry it out. In this post, we will talk about what Calisthenics is and its main benefits.
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What is Calisthenics?
It is training in which the body’s weight is used to develop resistance. Its name derives from (beauty) and Athens (strength). These exercise practices pursue the goal of developing agility, flexibility and strength.
Men and women can perform calisthenic exercises. In fact, among the most basic are the famous squats and pull-ups. An outstanding aspect is that they can be executed by young and old. Moreover, they do not require weights or any tool or material to achieve them.
Callisthenics encompasses a wide variety of sports techniques. All kinds of physical exercises in which body weight is used to exert tension on the body fall under the definition of Calisthenics.
Some of the movements are very similar to those in Olympic gymnastics. For example, the “street workout” is a street workout that is usually done in public areas and a group. Iron bars are used to achieve coordinated movements and excellent strength. Callisthenics is very popular in the US and Latin America.
What Parts Of The Body Does Calisthenics Work?
With this type of sports practice, you manage to have total control of your body. Of course, there are different routines in which attention is given to the legs or the arms. However, some exercises manage to exert tension in the abs and even help develop the pecs better.
You can work the upper or lesser body. According to the exercise routine, the body can be shape. Therefore, the whole body can be perform at the same time.
What Are The Benefits Of Calisthenic Exercises?
Callisthenics serves to achieve better physical conditioning, allowing you to lose bodyweight. But, of course, it can also help achieve the opposite effect, increasing muscles. However, it is complex since combining it with other routines and eating habits are necessary to increase body mass.
The benefits of calisthenic exercises can be perceive in less than a month. These benefits are comprehensive. Next, we will indicate the most outstanding.
- Promotes flexibility and elasticity
- Increases physical resistance
- Burn fat and help lose weight
- Promotes postural control
- Strengthens the joints
- It helps improve mood, reduces stress
- body toning
- Definition of muscle groups
- It supports the cardiovascular system
- Prevents heart-related problems
- Calisthenic exercises for beginners
As happens with other sports techniques, Calisthenics comes in levels according to the resistance of each athlete. Therefore, we recommend performing exercises under the guidance of an expert.
Next, we will indicate what the basic exercises to start in Calisthenics are:
Squats
Squats are part of cardio exercises. Its benefits are perceive in the lower body: significantly toned legs, buttocks and abs.
Bar Pull-Ups
Pull-ups require great stamina, but you can increase your body mass when you get the technique right. Immediate effects are seen on the back, arms and biceps. However, it should be noted that you work the entire upper body. Therefore, at the beginner level, it is advisable to have an aid that allows you to perform the exercise and repetitions well, such as bands or elastic bands that help us increase our body weight. Elements that we will eliminate when strength and agility have been acquire.
Arm Push-Ups
It is an exercise that manages to work the chest, triceps, and deltoids. In addition, it strengthens the core. As a result, a better balance is achieve, and back pain decreases.
ABS
Abdominals not only allow you to show off a flat stomach. It also favours the spine and improves posture, among others.
Hip Raise
It is part of the calisthenic exercises, in which you can work the buttocks, abdomen, legs and even the back. Is simple, and there is a lot of variety, which you can implement to give variety to your routines.
It would help if you academic how to do the basic Calisthenics correctly to move on to intermediate and then advanced. Then, as progress is made, more complete versions introduce. At the same time, the number of repetitions or series can be increase.
One highlight is that although these exercises include only bodyweight, you can use parallel bars or pull-up bars. This way, you can better use your weight to build endurance and burn calories.
Is There A Risk Of Injury While Practising Calisthenics?
It is possible to injure yourself when performing Calisthenics. In reality, any form of bodily movement can contribute to an injury. For this reason, it is of the most significant importance to document yourself well before carrying out sports practices. Furthermore, it is advisable to enlist the help of a training professional.
On the other hand, it is necessary to take into account some general recommendations to reduce the risk of injuries:
Heating
Before starting the exercises, it is necessary to warm up the body and perform good joint mobility.
Stretches
Muscle stretches are vital but should not exceed 10 seconds.
Rhythm
The pace should be increase according to the repetitions. However, going too fast is not recommend.
Pain
If you feel pain in any muscle group, we recommend letting the body rest. Exercise with muscle fatigue is not recommend.
Conclusion
Callisthenics is an ancient, functional sports practice that is easy to do from home. Persistence and determination are require. Men and women can do it. If you want to practice advanced Calisthenics, we recommend consulting with a professional trainer.
