WHAT IS CALISTHENICS?
Callisthenics introduces a series of exercises where you use the weight of your own body to build muscle.
The premise of calisthenics is to activate muscle groups so that a maximum level of muscle contraction is achieved. Body shaping and improving posture are also the main objectives of this type of workout.
ALSO READ: INTRODUCTION TO BALANCED DIET
The word originates from the Greek kallos (beauty) and sthenos (forceful), and it was introduced in France and the United Kingdom during the 18th century.
Originally, calisthenics is a method of promoting health, “and thus securing beauty and strength”, in school children, but it’s evolved into a training method that shares a lot in common with gymnastics. Unlike gymnastics, though, it can be practiced outdoors and is known as a ‘street workout’.
BENEFIT OF CALISTHENICS WORKOUTS:
One of the most beneficial effects of calisthenics is increased endurance. Performing a circuit 3-5 times through with limited rest will build up your body’s resistance to fatigue.
Continuing to perform these types of circuits with days of rest between can challenge your body, and thus will ultimately help in building muscular endurance.
When you get stronger, you also become more flexible. In fact, you cannot become more flexible without building muscle strength. A strong muscle does not have to strain to contract as a weak one must to perform. This, in turn, allows muscles to extend and flex with more ease. Calisthenics is an ideal way to increase flexibility through muscle tone.
Calisthenics is an ideal way of burning fat. It can be done in two ways. First, the strength First, strength training builds muscle mass and tone all over your body. Increased muscle mass raises your resting metabolic rate, allowing you to burn more calories every moment of every day. Second, continuous calisthenics causes your heart rate to rise. It constitutes aerobic exercise, one of the most effective ways possible to burn off fat
It is quite obvious but here I’m not talking only muscular strength. Bodyweight exercises can also help to improve bone and joint strength as well. Thus we can say that calisthenics helps one to build muscular strength without the wear and tear that weightlifting could have caused to your body.
ALSO READ: ABOUT YOGA AND IT’S ORIGIN
There is an infinite calisthenics exercise that can incorporate into our workout routine, and the beauty is that we only need our body and strong power to perform them.
Yes! You heard it right. No need for any equipment.
Beginner Calisthenics Exercises:
- Push-Up: Works the chest, triceps, and shoulders while strengthening the core in a plank.
- Plank: Builds stability and strength in everything below the chest and above the glutes.
- Lunge: Builds strength and mobility in the lower body.
- Burpee: Getting down and up off the ground is useful to practice and also does wonders for your heart, says Major. (Beginners, try half burpees: no push-up, no jump.)
Advanced Calisthenics Exercises:
- L-Sit: This under-the-radar move is taken from gymnastics, and is great for building shoulder stability and upper-body and core strength.
- Pull-Up: Works the back and biceps while strengthening the core.
- Burpee: Getting down and up off the ground is useful to practice and also does wonders for your heart, says Major.
- Single-leg Squat: Also called a pistol squat, this move will challenge your balance, mobility, and leg strength.