4 basic exercises to get started in calisthenics
Calisthenics is a kind of training in which the anatomical weight itself acts as the best of the resistances. It works practically without accessories and is ideal for burning grease, holding us in shape and gaining power and resistance. If you want to start practicing Calisthenics and try training with your own body weight, you should know the basic exercises of Calisthenics.
Sometimes, by training with machines, weights and other elements of the gym, we forget that we need very little to consciously work the different muscle groups. Calisthenics gains followers every year because supervising and making movements that take into account one’s own weight is a safe and effective workout. The exercises are adapted to your physical constitution and, with the sufficient care, the general improvement is evident in little time. Strengthening muscles, feeling stronger (you can with your weight) and also more diligent and light, is one of the reasons to get started in calisthenics.
Calisthenic training is demanding and you have to go little by little. Reasons for using calisthenics include the following:
- Joint work of the whole body and harmonious development of the musculature (not designed to gain volume, but rather to strengthen each and every one of the muscle sets).
- When it comes to the different routines, your weight is your only resistance.
- Improves the posture generally and favors a better control of own body.
- It is perfect as a complement to any other sporting activity.
- It is capable for practically the entire planet that has a minimum state of physical form.
- It is varied and entertaining by the fact that it leaves a multitude of exercises.
How do I start in calisthenics?
At the time of beginning in Calistenia, it is a mistake to think that it is an easy training and that we can launch ourselves to do demanding exercises because we do not use accessories. To get started in calisthenics without the danger of injury, you have to start with the basic exercises that work the large muscle groups increasing their power so that, in subsequent more complex exercises, which require us to “pull” our body, work perfectly.
Among the basic exercises to begin in the training with your body weight should include:
- Squats. It is a complete exercise in itself that has a singular impact on the lower train. Strengthens legs and buttocks, but also works the strength of the abdominal muscles and contributes to progress the overall balance, so it is an ideal exercise to strengthen the legs and abdomen. Observe the proper posture and begin with a series of ten ? twelve reiterations.
- Pushups. Elementals so that your arms gain the strength they need in subsequent exercises. If you’re just starting out, make them by leaning on your knees and not on your toes. When biceps and triceps have gained shape, move on to traditional push-ups.
- Dominated. It is the clearest example of how to lift your body (and its weight) by training and strengthening its arm strength. The dominated ones are hard and demanding. It is one of the few calisthenics exercises for beginners that requires a complement: a bar. In order to make the first strokes easier for you, make them with a supine grip (palms looking at your face) and start by trying to fill two ? three, and you will increase the repetitions when your arms are ready. This exercise, in addition to this, can be included in your Calistenia routine to train your abs at home.
- Elevation of buttocks and hips. Similar easy but this exercise is intense and strengthens the lower back train, lumbar area included. Lying on your back with your legs flexed and your arms along your side, elevates your pelvis as you contract your buttocks. When you are in shape, try some form of this exercise, for example, stretch a leg when you are in the elevated situation.
To conclude, remember that you can also add aerobic exercises (even explosive movements) to your calisthenics routine by resorting only to your body. Jumps, strides, knees to the chest, Mountain climber? are just certain basics to hold you in shape using your weight to your advantage.