Whether you’re an occasional gym-goer or you’re just planning to start, you may have heard a fitness term: “Calisthenics”. Calisthenics is a group of exercises that don’t rely on anything but a person’s own body weight. These exercises are performed with differing levels of intensity and tempo. Sometimes these exercises are done just with bare hands and sometimes with light handheld tools like rings and wands. Keep reading to know how to get started with calisthenics.
Calisthenics is an extremely beneficial (and common) part of any exercise routine and forms the basis of many exercises you might already be doing — it’s been practiced for centuries and it continues to gain popularity today!
Get Started with Calisthenics
Calisthenics was originated in ancient Greece and became prevalent again in the early 19th century. Nowadays, fitness training of athletes, military personnel, law enforcement officials, and people trying to maintain their shape use these exercises for warming up for severe sports or to help build up their bodies.
Here is a calisthenics workout for beginners that focus on various parts of the body for a comprehensive, full-body workout:
Push-Ups
You can start by doing push-ups on your knees, or standing with your hands up against a wall, and slowly progress on to different variations on your feet to challenge your strength. This exercise is great for building upper-body and core strength.
Pull-Ups
Pull-ups are a little more challenging, so if you’re new to this exercise you can practice your exercise by using a resistance band to support your body weight — simply wrap the band around the pull-up bar and place your feet into the loop before you get started.
Chin Ups
Just like pull-ups, chin-ups are performed with an underhand grip (visualize your fingernails facing towards you on the bar rather than away from you). Chin-ups will focus more on your biceps and the front of the shoulders compared to pull-ups.
Squats
Bodyweight squats are a simple and convincing exercise you can do as a calisthenics newbie. These can be done on their own, or with a resistance band placed around your thighs for more of a challenge.
Planks
Planks may look easy and simple yet challenging exercise great for stability, balance, and core strength.
Lunges
Bodyweight lunges can either be performed as a static exercise, alternating your legs as you step forward, or you can try “walking lunges”. You can also increase the intensity and do these as jump lunges if you want a more intense and challenging workout.
Burpees
Burpees are a wonderful high-intensity exercise for building full-body strength and muscular endurance.
Conclusion
The benefits of calisthenics depend on your fitness level. For beginners who are only able to do 10-12 repetitions at a time, the workout aids to build muscle strength. Once you’re able to do more reps, calisthenics aid to increase muscle endurance means how long you can keep up the exercise.