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Calisthenics: what it is, benefits, exercise tips and how to practice

The strange name might make it sound like a fitness novelty, but calisthenics is actually a very old practice.

“This is the name given to the set of exercises in which only the weight and strength of one’s own body is used”, explains physical educator Rafaela Souza. You can sometimes rely on the help of a bar or rope, but the focus is on the body structure itself.

Benefits of practicing calisthenics

Just like any physical activity well done, this type of exercise can bring numerous benefits to the body and health. Check out some of the advantages offered by calisthenics, mentioned by Rafaela:

  • Improves posture;
  • Exercises all muscle groups in the body;
  • Works flexibility;
  • Helps in weight loss;
  • Helps in muscle definition.

In addition to these benefits, practice also helps to increasingly improve your agility and endurance. You can already see that this technique is complete, right?

best calisthenics exercises

But how does calisthenics work? You’ll find that it’s not that difficult! Check out some of the main exercises of this group and learn to practice:

1. Flexion of elbows

Support your hands and feet or knees on the floor, bending your elbows as if to bring your chest to the base.

2. Pull up (bar)

Hang from the bar and pull your body up until your neck is past the bar.

3. Squat

With your feet hip-width apart, lower yourself by pushing your hips back (as if you were going to sit) by bending your knees to 90 degrees. Remember to keep your posture straight.

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These are the most common and maybe you’ve even practiced without knowing they were calisthenics exercises.

Calisthenics for beginners

Everyone can practice calisthenics, in fact, it’s a great way to start exercising. According to Rafaela, the only care should be to always remember the posture and not force too much at the beginning, respecting the limits of the body.

training for beginners

Here are some suggestions for calisthenics exercises for beginners:

  • abs
  • Push ups
  • Board
  • jumping jacks
  • Skipping (“running” in place, raising your knees)

Gradually, you can increase the amount of repetitions or move on to more difficult exercises.

Calisthenics or weight training?

Bodybuilding is an isolated practice, whose main objective is to gain muscle mass.

Calisthenics, on the other hand, are exercises that can be fitted into other practices, including those who do weight training as well.

Generally, the first is more sought after by those who want to increase the muscular index of the body and the second, by those who want to lose weight or define their muscles.

In practice, all exercises are good for the health of the body and mind. Choose what you identify with the most or do some tests to see which one you like the most, after all, exercise should also be pleasurable for you!

Care and professional help

As with any physical activity, it’s important to wear the right clothes, warm up before you start and don’t go beyond your body’s limits.

According to professional Rafaela’s tip, a good physical educator will know how to indicate the most appropriate exercises for your level of preparation, respecting previous injuries and your individual limits.

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Never try to push yourself too hard to get faster results, as you could end up injuring yourself or even giving up, as it will be more difficult than satisfying.

Food

For best results, the ideal is to combine exercise and a balanced diet.

If you intend to follow a regulated diet, consult a nutritionist, she will be able to indicate the best path for you.

Don’t forget that, regardless of diet and exercise, drinking lots of water and staying hydrated is essential for health.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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