How To Start Calisthenics?
Calisthenics is a form of exercise that uses only bodyweight exercises, such as push-ups, pull-ups, squats, and lunges. It’s a great way to get in shape and stay active without having to go to the gym or use any equipment. It’s also a great way to challenge your fitness level by increasing the intensity or number of repetitions of an exercise. In this blog, we will discuss the steps you need to take to start calisthenics and make sure you get the most out of it.
It’s important to be aware of your fitness level before starting calisthenics. Knowing your current fitness level will help you set achievable goals and plan workouts that are suited for your body type and ability. Additionally, it’s important to warm up properly before each workout and cool down after each workout in order to prevent injury. When doing calisthenics, it’s also important to pay attention to proper form and technique so that you can get the most out of your workouts. Lastly, it’s important to progress in your workouts and make sure you aren’t hitting any plateaus in order to keep challenging yourself.
What Is Calisthenics?
Calisthenics is an exercise that predominantly uses free form body weight exercises. Using your own body weight has become very popular over the last decade in the fitness industry. Calisthenics is great for building muscle & muscular endurance in a short time like eight weeks.
Calisthenics does work multiple muscles if you’re wondering as it focuses on physical fitness, proper form of the exercises and improve posture over time through a calisthenics workout. What you will enjoy the most is this free form movement can work multiple muscle groups all at the same time.
Basic movements is the key to a functional healthy body. Calisthenics works the entire body while building core muscles and keeping your fitness level at a good level.
Step-by-Step Instructions to Calisthenics exercises?
Here are some tips to start you on your fitness journey:
Push ups:
This exercise is an effective and fast way to build muscle in your upper body and core strength. Practicing the push up can majorly increase your muscle growth & muscle strength. I suggest Beginners doing 3 sets of 15 repetitions.
Squats:
This bodyweight training works on your large muscle groups called Quads. Bodyweight squats improve your pelvis & hip floor muscles along with core and back. Feet shoulder width apart when squatting. Beginners should start 3 sets of 20 repetitions.
Sit-Ups:
Crunches is a calisthenic exercises that uses your own body mostly. If you want that six pack everyone loves this is one of many calisthenics exercises to do daily. Lay on the floor with feet slightly at a 180C angle. Back flat on floor, now lift torso up towards sky crunching.
Pull-Ups:
This calisthenic workout should always be a staple in your fitness routine. This requires a pull up bar which is a piece of equipment. It’s the only calisthenics equipment you need in the beginning. Pulling your own body up is quite tough and you’d be surprised how many people struggle to do it. Stand under bar shoulder width apart and grab the bar. Now pull up chin going over the bar for the perfect pull up.
Muscle Ups
This body weight training is slightly more advanced calisthenics exercises. You can still do a beginners level to this. The muscle mass increased with this calisthenic exercise will turn you into superman. This calisthenics training is merging 3 movements into 1 motion. A pull up is the first followed by your chest over the bar, finishing the body weight exercise with a push up at the top of the bar. Beginners start with 3 sets 5 repititions.
Bodyweight Lunges:
Starting position for this calisthenics workout is one leg in front, one leg behind. Facing forward and lunge down not allowing your knee to touch floor. Great exercise to build muscle on the legs.
Jumping jacks:
Feet together arms by side in a strsight line bring arms and feet outward to the side with a slight bounce. This movement definitely increases your aerobic conditioning improving your health over time.
This step by step guide is to get you started on your journey in bodyweight exercises. Calisthenincs workouts range from beginners to advanced calisthenics exercises which I haven’t named in this blog. I will go through the advanced Calisthenic exercises another time and tell you the benefits of physical fitness.
Key Considerations For Successfully Starting Calisthenics?
In order for calisthenics to be most effective however it’s important to take into account certain factors such as assessing your fitness level beforehand so that you can set achievable goals; planning out appropriate workouts; warming up before each session; cooling down after each session; paying attention to proper form; progressing in each exercise; eating a balanced diet; and staying hydrated throughout the day. Following these steps will ensure that you get the most out of calisthenics while also preventing any potential injuries along the way! So what are you waiting for? Get started today!
