What is calisthenics?
Calisthenics is an exercise that doesn’t depend on any other than a person’s body weight. You can perform these exercises with different levels of intensity or rhythm. These exercises can be done with small handheld tools such as rings or wands.
These exercises can help you build strength, endurance and flexibility.
Calisthenics was developed in ancient Greece. It returned to popularity in the 19th century. These exercises are used for training athletes, military personnel, police officers, and anyone trying to stay in shape. Scientists are now looking into the possibility of using calisthenics in order to treat a variety of health conditions, including COPD and obesity.
This calisthenics exercise for beginners will work various parts of your body to give you a full-body workout.
The following circuit can be repeated three times with a 30-second break between each set and a three minute rest between each repetition.
1. Stand in front of an exercise station.
2. Place your arms slightly wider than shoulder-width from the top of the bar.
3. Your shoulder muscles will pull you up. Then, lift your head above the bar.
1. To the right of an exercise station, stand.
2. Grab the bar from underneath using your arms in a tight grip that is slightly wider than your shoulder.
3. Your biceps will pull you up. Then, lift your head above the bar.
1. Place your hands on a dip bar to raise you off the ground.
2. Use your tricep muscles and bend your elbows to move your head up and down.
You can also do dips from a bench or exercise ball if you don’t have a dip bar. Keep your feet flat on the ground, and bend your knees at 90 degrees.
1. Standing straight forward with your head facing forward, your feet parallel to your shoulders, your hands below your ears.
2. Place your feet about a foot apart, with your toes slightly inward.
3. Begin by lowering your hips into a squat and then bending your knees while you bend your knees.
4. Keep your chest up, your head forward, and your face in front.
5. Do a deep squat, then forcefully jump upward to do a leap.
Do not cross your knees above your toes. This can cause strain to your knee joints. This could cause injury to your knee joints.
1. Place your hands under your shoulders, slightly outside your shoulders, and get down on your knees.
2. You can extend your legs and hold your body high with your arms. This will allow you to get into a “plank” position.
3. Take care not to allow your back to sag, or for your backside to stick out in the air.
4. Reduce your back by bending your elbows towards your body so that your chest touches the ground.
5. When your upper arms are in the lower pushup position, they should be at a 45-degree angle.
6. You can pause while you are in the lowest position and quickly push up to get back to the starting place.
7. During the whole movement, keep your core or abdomen flexed.
1. Place your back flat on the ground.
2. Place your feet flatten on the ground and bend your knees at a 90 degree angle to your body.
3. Place your hands on your chest, and cross your arms. Keep your head a good distance from your chest.
4. Keep your core tight and sit up straight until your elbows touch your knees.
5. Concentrate on your core muscles pulling you up. Breathe out as you sit up, and inhale as you lay down.
1. Standing forward, with your feet shoulder width apart, keep your weight in your heels while keeping your arms at your sides.
2. Your hips should be pushed back. Bend your knees and lower into a squat.
3. Place your hands palms on the floor in front, slightly wider than your feet.
4. Place your weight in your hands, and then jump backwards, landing gently on your feet. Your body will remain straight, as you plank.
5. Take care not to allow your back to sag, or for your backside to stick out in the air.
6. Move your feet forward and place your hands next to your feet.
7. Jump quickly by raising your arms above your head.
1. Grab the handles of the jump rope and keep your hands approximately the same distance as the middle line of your body.
2. Rotate the rope using your wrists, not your elbows and shoulders. Then jump off the ground approximately one to two inches above the ground. Clear the rope.
3. Keep your toes pointed down as you jump and keep your knees bent.
Calisthenics requires that a person uses their own weight for strength-training exercises. To perform weight exercises, a person must use dumbbells and other weighted apparatuses.
Researchers found that weight-training and calisthenics produce similar results, at least for the short-term. In one study, researchers had 15 men do a weight-based exercise program and 17 men did the standardized physical training program of the U.S. Army for 1.5 hours per day, five days per week for eight weeks. Both groups saw similar improvements in fitness after eight weeks.
Calisthenics exercises seem to be able to improve physical fitness in a similar way to weight-based training exercises. Calisthenics is a better choice than weight-based training because it requires very little to no equipment. All you need is your body.
