To train and train your body, it is not necessary to purchase huge and hugely expensive equipment. And it is like that Calistenia It is a training method that uses your own body weight and gravity as resistance. These exercises are performed with different intensity and rhythm and allow you to develop your strength, resistance, flexibility and coordination.
Calisthenics was developed in ancient Greece. The word itself is derived from two ancient Greek words: Callous (Beauty and Stenosis (Force). Nowadays this type of exercise is very popular You don’t need much time and they are extreme economically using only your own body.
With this in mind, anyone can do calisthenics. In fact, you’ve probably already done some calisthenics exercises without knowing it. For example, squats are one of the most common exercises within this training modality. So these are exercises that are possible occur anywhere and at any time.
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The health benefits are also varied. According to a 2017 study by researchers at the University of Palermo, this type of training is a “feasible and effective training solution for Improve posture, strength and body composition without the use of larger training equipment.”
The keys for beginners
For trainer Pat Chadwick, according to an article in Without a gym It’s important for every calisthenics beginner to master the basics first, regardless of your physical condition. The four cornerstones of calisthenics, Chadwick emphasizes, are the Pull-ups, push-ups, dips and legs.
Therefore, Chadwick suggests training from four types of exercises These include the four basic principles. To do this, you need to run each one 4x circuit training with 30 seconds between exercises and 2 minutes rest between sets.
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- Pull-ups with a post, wall or door frame. Grasp each side of the object with both hands, with your arms extended and your body tilted slightly backwards. Inhale as you tense your back and biceps muscles to bring your body closer to the surface. Exhale as you extend your arms. Try to do 4 sets of 30 reps.
- Push-ups with a bar, wall or door frame. As with pull-ups, grab the object with your hands outstretched, but this time with your body tilted slightly forward. Inhale as you bend your arms to move your body toward the wall and exhale as you use your chest and triceps muscles to move away from the wall. Try to do 4 sets of 30 reps.
- Sentadilla’s folding knife. Stand in front of a stable surface, such as a chair or a wall, with your feet hip-width apart and the balls of your feet pointing slightly outward. Support yourself with your hands on an elevated surface in front of you and squat down, bending your knees. Lower yourself until your thighs are parallel to the floor. Keep your upper body upright and your head facing forward. Exhale as you press through your heels to straighten your legs and return to the starting position. Try to do 4 sets of 20 reps.
- Squats. Sit on an elevated surface with your legs extended and keep your hands firmly on the edge of the surface. The upper body should be tilted back about 45 degrees. Inhale as you bring your knees as close to your chest as possible, keeping your legs together. Exhale as you fully extend your legs. Try to do 4 sets of 20 reps.
As for frequency, Susane Pata, personal trainer, Himselfif you’re completely new, start with two days a week. After a few weeks, you can switch to three times a week if your body tolerates it well. In any case, make sure that you take the necessary rest breaks between training sessions so that your muscles have enough time to recover.
