Calisthenia is a training method that uses the body’s own weight to work on muscle strength and resistance, without the need for gym equipment and can also be done at home.
In addition to increasing strength, resistance and body awareness, calisthenics increases flexibility and mobility. Therefore, the techniques of Calisthenics are incorporated into some sports, such as crossfitfunctional training or gymnastics, mainly.
It is important that Calisthenics exercises are done under the guidance of a trained instructor to ensure that the techniques are being performed correctly, there is a lower risk of injury and it is possible to achieve the greater amount of benefits.
8 Main Benefits of Calisthenics
The main benefits of Calisthenics for health are:
- Increased flexibility and joint mobility;
- Increased resistance and muscle strength;
- Greater body awareness;
- Increased muscle mass;
- Activation of metabolism;
- Increased energy expenditure and decreased fat percentage;
- Development of motor coordination;
- Better body balance.
Also, as Calisthenia does not need gym equipment to be practiced, this type of activity can be performed in any environment, which makes it not a monotonous activity.
Calisthenics Exercises for Beginners
The main examples of starting calisthenics exercises include:
1. Sit against the wall
To do this exercise, you should stand leaning against a wall and then position your feet about 60 cm ahead without unleashing the back of the wall. You should adjust the height of the trunk so that the knees are 90º and keep the position for about 30 seconds.
This exercise is similar to squats and mainly works the muscles of the buttocks and thighs, but without causing knee wear, so it is a good option for those who have injuries in this joint.
2. Squats
The simplest squat is initially made standing and pushing your feet away at the width of your shoulders. Then you should squat by moving the hips backwards and keeping your back straight until the knees are 90º, and return to the starting position.
Also read: Squat: Benefits, how to do it and exercise options
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This exercise should be repeated 8 to 12 times in each routine. One way to intensify exercise is by holding a weight at the front of the body and/ or performing the slower descent movement.
3.
Pull is a great exercise to strengthen the chest, back and shoulders, and can be done with a high bar or, especially in case of beginners, bass bar, which allows you to maintain contact with the floor throughout the exercise.
To pull the bass bar, the person must hold the bar in the width of the shoulders and position the body so that the legs are stretched or semiflexioned. Then you should pull your body, trying to get your head over the bar.
Already with the high bar, you should cling it, completely removing your feet from the floor, and put your hands slightly further than the width of your shoulders. The goal is to pull the body up until the bar reaches near the chin and repeat the movement 3 to 5 times.
4. Triceps No Bank
To exercise triceps on the bench, the two hands should be supported on a bench or chair and position the legs in front of the folded or extended body, depending on the difficulty desired, keeping the feet together and pointed up.
Then the body should be descended until the elbows are at an angle of 90º, and climb again. Ideally, both hands should be supported away from the approximate distance from the buttocks.
5. Arm flexion
To flex your arms, you should rest your hands on the floor away at the width of your shoulders and stretch your legs back, keeping your feet together and the whole body aligned. You should then lower your body until your chest is close to the floor and lift it again.
During exercise it is important to keep the abdomen well contracted to keep the body completely straight and avoid back injuries. It is also possible to exercise with the knees resting on the floor to reduce the necessary effort.
Also read: Flexion: What is it, what it is for, types (and how to do)
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6. Abdominal
The abdominal for beginners should be done on the floor, with the legs flexed, and the person should activate the abdomen to remove the top of the back from the floor.
Another abdominal for beginners is the remaining abdominal, where the person should lie with his belly up, position his arms above his head and activate the abdomen so that he can make his knee movement as he removes his back from the floor.
As the abdominal muscles are strengthened, the exercise can be done on the bar. In this case, the person should hold on to the bar and pull the knees up, bending them until they touch the chest or until they are at an angle of 90º, and repeat 8 to 10 times.
7.
The board is an exercise that can also be included in the Calisthenics exercise routine for beginners. To do this exercise, the person must lie down and support the body weight in the hands, or forearms, and on the feet, keeping the position for 30 seconds to 1 minute with the abdominal muscles contracted.
It is also possible to add to the routine variations of the board, such as side board and board with three or two supports, as it is possible to intensify the exercise.
Also read: Planning: What is it for, types and how to do the exercise
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8.
Singling exercise, also known as “lunge”, is indicated for strengthening the abdomen and the bottom of the body, especially the muscles of the buttocks and thighs. It is also a great option to include in Calisthenia training.
To accomplish it, the person must initially stand up and take a long step ahead with a leg, folding their knees and down with the hips. Then one should return to the starting position and repeat the movement, alternating between the legs.
Also read: AFUndo: What is it for, how to do, variations and care
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9. Burpee
Although not a very simple exercise, Burpee is a great option for the Calisthenics training of beginners who want a little more challenge because it incorporates squats, boards and pushups.
To make Burpee, you should, starting from the standing position, squat by placing your hands on the floor and, with a small jump, throw your legs back, staying in the board position.
Then a flexion should be performed and, with another small heel, throw the legs backwards to return to the squat position. Exercise then is complete with a jump, which allows the person to stand once again and repeat the movement.
Also read: Burpee: What is, benefits, types (and how to do)
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