Calisthenics, a set of exercises performed with your own body weight, not only allows you to increase your muscle mass and develop most of the skills necessary to stay in good shape, but also allows you to lose weight and tone the body. Also helps to “burn” the deposited fat. your body. body, according to experts.
Lack of time, fatigue and stress are usually the main obstacles that many people use as justification for giving up physical exercise a few weeks after starting it or not trying to train to get in good physical shape.
There are solutions for all these excuses and one of them is a training routine called calisthenics, which we can practice anywhere (our home, a park, a hotel room or the gym), according to the experts on the forum. OlimFit, which teaches online gymnastics and sports training video classes.
“Using our bodies is one of the best tools we have to overcome limitations, and calisthenics is based on exactly that: using your own body weight to increase muscle mass,” he explains.
Squats, leg and arm bends, sit-ups and jumps of varying amplitude are some of the typical movements of this discipline, which is considered the simplest form of exercise.
Other specific exercises in this discipline are: L-sit for triceps fund, lunges, ‘core’ and ‘handstand’, which can be learned and practiced with the help of video tutorials on this platform (www.olimfit.com). ,
Calisthenics, a term that comes from the Greek words ‘kalos’ (beauty) and ‘sthenos’ (strength), has been used since ancient times for military physical preparation because it is easy to learn and allows soldiers to master the skills and actual movements. allows for assimilation. Competition is needed.
According to personal training service JG Fitness, this method, which is similar to Olympic gymnastics, is designed to improve “almost all the skills needed to be physically fit: strength, flexibility, agility, balance, coordination and aerobic conditioning”. is designed. Coaching (JGFC).
According to the JGFC (https://jgonzalez-fitnesscoaching.com) calisthenics is a method of using one’s own body weight as a means of maximizing athletic ability, and its primary goal is to lift and move the body in space. Must have control. ,
They from OlympFit explain that the idea, in contrast to strength and toning training, such as those that are part of a calisthenics routine, contributes to the loss of body fat, as does with cardiovascular exercise. Therefore, they are ideal for losing weight.
The experts on this forum recommend warming up for at least 10 minutes before starting, and suggest 4 calisthenics exercises that will help you build strength, stay in good physical shape, and lose weight:
“This is very useful for working the abdominals. From a position lying on your back, with knees bent, lift the hips up with the strength of the buttocks and maintain the position with the strength of the abdominals, 40 do repetitions”, according to OlympFit.
“They’re the star of calisthenics. They require a bar to hold in order to lift the whole body off the ground. First you have to hang from the bar, and then use your biceps to come up and bring your chin to the bar.” 30 slow and well-done repetitions is sufficient for the first round”, he explains.
They’re like push-ups, but with the arms extended slightly to the sides. The difficulty can be increased by using only one arm or by extending one leg. A minimum of 30 repetitions is recommended by Olympus.
You have to squat in the air, bending your knees, moving up and down, with your arms outstretched to maintain balance. By adding a jump at the end of the upward movement, more power is gained in the legs”, as explained by OlympFit, which recommends 40 repetitions.
Calisthenics routines are shorter, but they can be repeated three times. According to Judith Estrella, an Olympusfit technician specializing in the animation of guided movements, they should include exercises for the arms, ‘core’ (abdomen and lower back) and legs to work the whole body.
“Whatever method of training is chosen, it is important to be fully involved to ensure results. You can try different routines, mix them up and increase the difficulty depending on the objectives being achieved”, he assures.
Of course: Estrella recommends being well informed and seeking help from a professional to teach us a good technique to do the exercises and personalize calisthenics workouts, tailoring them to our age to avoid injuries and get the best results. , can be adapted to physical condition and health. ,
On the other hand, he advises “not to be discouraged, because it can be complicated and intense in the beginning, and it’s difficult to start and see improvement,” so you can start using rubber bands and using outside help or elements. Facilitate practice”.