Calisthenics is a type of workout done with body weight alone, with the goal of increasing muscle mass and gaining the kind of body you've always wanted, without having to use your gym equipment.
This type of training, in addition to promoting muscle mass growth, also increases strength, mobility, flexibility, agility and endurance, allowing you to have more control throughout your body.
Some of the most basic calisthenics exercises, which are already being done by almost all people, are the crunches, the classic sit-ups and the squats, for example, but there are many other exercises that can be performed, depending on the degree of preparation and training .
Calisthenics routine for beginners
This exercise routine helps to work the whole body, stimulating the muscles of the legs, abdomen, arms, back and chest, and was created for those who are starting this type of training because it requires a lower level of strength, agility and flexibility.
It is recommended to repeat this routine up to 3 times, resting 4 minutes between each and 30 seconds to 1 minute between each exercise.
1. Sit against the wall
To do this exercise, stand and lean against a wall, then place both feet about six inches forward, without removing the back and butt from the wall. In this position, slide your butt along the wall until your knees are 90º. Hold position for about 30 seconds.
This exercise is similar to squatting, mainly working the buttocks and thigh muscles, but without causing knee wear, being therefore a good option for those who have injuries in this joint.
2. High pull
For this exercise you need a high bar and so a good option is to do the exercise in the square using the bars. To do the exercise, you should grab the bar, placing your hands slightly wider than shoulder width. Then pull the body up until the bar comes close to the chin. Go down and up 3 to 5 times.
This type of exercise in the bar, in addition to working the muscles of the arms is excellent for toning the muscles of the back, helping to extend the shoulders, for example.
3. Squats
Squats are a type of classic exercise, but that is great for working almost all the muscles of the legs and glutes. To do it correctly you should stand with your feet shoulder-width apart, then crouch with your butt back and your back straight until your knees are 90 degrees. This exercise should be repeated 8 to 12 times in each routine.
See more tips for doing the squat properly without risk of injury.
4. Triceps Funds
To begin with, rest both hands on a chair, then slightly bend your legs in front of the body, join your feet and point them up. Then lower the body until the elbows are at a 90 degree angle, and then rise again. Ideally, both hands should be supported at a gluteal distance.
5. Flexion of arms
Make push-ups by keeping your arms shoulder-width apart and lowering your body until your elbows are at a 90-degree angle. Throughout the exercise it is very important to keep the abdominal tightly contracted, to keep the body completely straight and avoid back injuries.
This exercise is great for strengthening the arms and back as well as the chest.
6. Abdominal on the bar
This exercise is more complex and of increased difficulty compared to the classic abdominal. So if necessary, make the classic sit-ups on the floor until you gain enough strength to try this exercise.
Gripping the bar, as in the high pull, pull the knees upward by bending them until they touch the chest or until they are at a 90º angle. Repeat 8 to 10 times. If you need to increase the difficulty, keep your legs straight and pull them up, without bending the knees, until forming a 90º angle with the butt.
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