One definition of the term ‘calisthenics’ is a workout where your own body weight serves as resistance. This type of workout is great; you don’t need to make out time and space for it, and neither do you need to spend money buying special equipment. Let me get into detail about some of the best basic calisthenics exercises you can start doing today.
1. Push-Ups
Push-ups are the oldest exercises done to exercise your chest, shoulders, and triceps. To create a push-up, first get into a plank position; then space your hands a little wider than shoulder-width apart. Next, lower your body until your chest almost touches the floor, then push yourself back up.
2. Squats
Squats—works your legs and glutes. Stand with your feet shoulder-width apart, lowering your body as if you’re sitting on a chair, making sure your knees don’t go in front of your toes. Then stand again to complete the action.
3. Pull-Ups
They are brilliant for building upper body strength, particularly in your back and arms. You will need a pull-up bar to do this exercise. Grasp the bar with your palms turned away from you, then pull up your body so that your chin is above the bar. Now lower yourself back to complete one rep.
4. Lunges
Lunges are great for your legs and glutes. Stand with your feet together, then step one foot forward, dropping down into a lunge so that your front knee makes a 90-degree angle. Push back up into the starting position, then try the other leg.
5. Planks
Planks strengthen your core. Get into the position you would use to do a pushup, but place your weight on your forearms instead of your hands. Your body must be in a straight line from head to heels. Hold for as long as possible.
6. Dips
Dips work your triceps and chest. You’ll need parallel bars or the edge of a sturdy chair. Place your hands on the bars or chair behind you, and lower down until your elbows are bent at a 90-degree angle in your body. Push back to the upright position.
7. Burpees
Burpees are a full-body exercise that gets your heart rate up, too. This goes from standing, then to a squat, putting your hands on the floor, jumping back the feet to plank, doing a push-up, jumping the feet back to the hands, and then jumping up with the arms raised.
8. Leg Raises
Leg raises will take care of your lower abs. Lie down on your back with your legs stretched out straight. Raise your legs up until your legs are at a right angle to the floor, then take them back down slowly.
9. Mountain Climbers
Mountain climbers—great cardio that also engages your core. Start in plank, bringing one knee quickly up into your chest, switching your legs and repeating like you’re running in place.
10. Jumping Jacks
Jumping jacks are pretty easy and will jack up your heart rate in no time. Stand with your feet together and your arms to the sides. Jump your feet out, raising your arms over the head; then jump back to start.
Benefits of Calisthenics
Thus, calisthenics has numerous advantages. Here are some reasons you should include them in your workout regime: Here are some reasons you should include them in your workout regime:
– Builds Strength and Flexibility: That way, your body weight is applied, which is useful in building strength and flexibility.
– Enhances Endurance: These exercises improve your cardiovascular fitness levels.
– No Use of Equipment or Machines: calisthenics can be done at any place and at any time.
– Less Injuries: It also helps in reducing the risks of getting an injury unlike when you are lifting heavy weights.
-Enhances Mobility: Some of the movements in calisthenics are good in improving your general flexibility.
Tips for a Beginner
For beginners, who are entering the calisthenics experience for the first time, start at the base level and gradually increase the level of difficulty. Here are some tips for you: Here are some tips for you:
– Warm-Up: Before exercising, make sure that you warm up to minimize the chances of getting injured.
– Focus on Form: It will also assist you in getting the most of your exercises, not just to avoid injuries.
– Stay Consistent: Exercising will cause advancement in the process.
– Listen to Your Body: Take your breaks when you ought to and do not overwork yourself to the extent of getting exhausted. Now add it with meditation classes to enhance the advantages of it.
Conclusion
Calisthenics exercises are a good way to train for fitness and strength while not using a gym or equipment. They are versatile, effective, and can be done anywhere. No matter whether you’re a total beginner or a seasoned athlete, there’s always a new challenge in calisthenics
If you’re just getting started in fitness or need some advice on which form of calisthenics is perfect for you, look at One Wellness. Their professional trainers and tailored plans will ensure the realisation of your goal and will guide you through all calisthenics exercises.
