Calisthenics, also known as bodyweight, is a type of training that uses your own weightto strengthen muscles thanks to the body’s resistance against gravity. This means that it is no longer necessary to go to the gym or use equipment to be fit; you can do this workout at home and get the same benefits as if you went to the gym. Ideal for those who are getting started in training, calisthenics helps to know the physical state and its limitations to progress as exercises are performed. What types of training are recommended for training in this way?
Types of training
The body can work many muscle groups through different types of training and the variety will not only keep your interest in exercises, but will also contribute to making your routine more complete. Thus, you will know your limitations and work to overcome them by progressing in your training.
Pull-ups
Pull-ups work the spine, back muscles and arms. Basically, they require that the body be lifted by using a bar and the arms themselves. This type of exercise is one of the most difficult to master so it is recommended to start with eccentric pull-ups that allow you to perfect the technique and then increase the difficulty. In addition, pull-ups can be combined with other routines that work the back and give more variety to training. Some of the best alternatives to pull-ups are dumbbell pullover and pulley rowing.
Squats
On squats work the buttocks, abdomen and legs. Like pull-ups, it is imperative to master the technique to get all its benefits; squats improve body flexibility and help prevent back pain. Maintaining good posture and supporting weight on your heels are key points to master this exercise. Once the technique has been mastered, you can progress to more complex types of squats, such as Bulgarian ones.
Push-ups
Push-ups work your arms and upper body. Importantly, in order to perform them correctly, the body must be aligned and you need to tighten the abdomen. Once you have mastered the basic push-ups, you can increase their difficulty by placing your hands in different positions and even performing one-hand push-ups.
Burpee
The Burpee test works the whole body and improves muscle endurance as it brings together several types of exercises. As it is an exercise that combines squats, push-ups and vertical jump, it is advisable that you first master these techniques before trying to perform it, adapting the intensity to your physical condition.
Benefits of calisthenics
To get all the benefits of calisthenics it is essential to maintain good body posture and vary exercise routines. The main advantages of this type of training are as follows:
- Prevents injury since the body is able to perform very varied exercises that, unlike what happens in a gym, are more dynamic.
- It promotes flexibility that, among other things, allows to perform increasingly complex exercises.
- It helps to control the body and overcome its limitations.
- Burn calories.
Calisthenics is a workout that uses one’s own weight to exercise the body. Pull-ups, squats, push-ups and Burpee test are some types of exercises that promote flexibility, burn calories and prevent injury. This type of training allows you to know your body and its limitations but, fundamentally, overcome your own obstacles.
