BODY WEIGHT EXERCISE
Calisthenics: Bodyweight Training at Its Finest
Calisthenics is a form of exercise that uses your own body weight as resistance. It involves performing movements that use your body's weight to challenge your muscles.
This type of training is often done outdoors or in a gym, and it can be adapted to fit all fitness levels.
Benefits of Calisthenics
Improved strength and endurance: Calisthenics can help you build strength and endurance in your muscles.
Enhanced flexibility: Many calisthenics exercises require flexibility, which can improve your overall range of motion.
Increased coordination:
Performing bodyweight exercises can improve your coordination and balance.
Boosted confidence: As you progress in your calisthenics training, you'll likely experience a boost in confidence and self-esteem.
No equipment needed: Calisthenics is a convenient form of exercise that doesn't require any special equipment.
Popular Calisthenics Exercises
Push-ups: A classic exercise that works your chest, shoulders, and triceps.
Pull-ups: A challenging exercise that targets your back, biceps, and forearms.
Squats: A fundamental exercise that works your legs and glutes.
Lunges: Another exercise that targets your legs and glutes.
Handstands: A more advanced exercise that requires strength, balance, and coordination.
Plank: A static exercise that works your core, shoulders, and legs.
Tips for Getting Started with Calisthenics
Start slowly: If you're new to calisthenics, start with easier variations of exercises and gradually increase the difficulty as you get stronger.
Focus on proper form: Using correct form is essential to prevent injuries and maximize the benefits of calisthenics.
Listen to your body: Pay attention to any pain or discomfort and rest as needed.
Be patient: Progress in calisthenics takes time. Don't get discouraged if you don't see results immediately.
Muscular Endurance: The ability of a muscle group to continue muscle movement over a length of time.
CREATING YOUR WORKOUT ROUTINE
To get started, keep in mind the following information:
Fitness Goals: What are you trying to achieve with your workouts? (e.g., lose weight, build muscle, improve endurance, increase flexibility).
Experience Level: How often do you currently exercise? Are you a beginner, intermediate, or advanced exerciser?
Equipment: What equipment do you have access to (e.g., weights, resistance bands, gym membership)?
Time Constraints: How much time can you dedicate to workouts each week?
Health Conditions or Injuries: Are there any health conditions or injuries?
Here's a general example to give you an idea of what a workout routine might look like:
BEGINNER WORKOUT ROUTINE
(3 days per week)
Monday:
Warm-up (5-10 minutes of light cardio)
Bodyweight squats (15 reps, 3 sets)
Push-ups (as many reps as possible, 3 sets)
Plank (hold for 30 seconds, 3 sets)
Cool-down (5-10 minutes of stretching)
Wednesday:
Warm-up (5-10 minutes of light cardio)
Lunges (10 reps per leg, 3 sets)
Dumbbell rows (10 reps, 3 sets)
Crunches (20 reps, 3 sets)
Cool-down (5-10 minutes of stretching)
Friday:
Warm-up (5-10 minutes of light cardio)
Pull-ups (as many reps as possible, 3 sets)
Overhead press (10 reps, 3 sets)
Bicycle crunches (20 reps, 3 sets)
Cool-down (5-10 minutes of stretching)
CALISTHENIC EXERCISE CHART:
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Crunch
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Push-Up
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Squat
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Bird Dog
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Lung
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Leg Raises
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Bridge
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Tricep Dip
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Superman
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Calf Raises
Click the link of the exercise for proper form and technique.