| Who would have thought that the perfect calisthenics | | | | A Typical Calisthenics Training Program |
| exercise would be as simple as jumping up and down? | | | | The following is a sample of primary Calisthenics |
| Calisthenics will never go out of style because they | | | | workouts as well as some workout tips: |
| are cheap and they can be done anywhere - at home | | | | Push-ups have several variations but they all target the |
| or on vacation. | | | | chest, shoulders, and tricep muscles. When doing |
| Since its Greek origins - the name calisthenics | | | | push-ups, keep your head tilted up and your back |
| combines the words kalos (beauty) and | | | | straight. If you place your hands at a wider stance, you |
| sthénos (strength) - the acceptance of the | | | | will recruit more muscle from the outer part of the |
| public regarding this artful form of light gymnastics has | | | | chest. Draw your hands closer together to target the |
| remained mixed. While some people think of | | | | inner chest. |
| calisthenics as too strenuous, other people think it isn't | | | | Crunches have replaced sit-ups for most people since |
| vigorous enough and therefore, not something worth | | | | they are easier to do correctly and they place less |
| doing. Both extreme perceptions are wrong. | | | | strain on the neck. These are abdominal exercises that |
| Calisthenics are simple movements that should be | | | | can be done with the feet raised or placed on the |
| performed to one's own ability and at one's own pace | | | | floor, while the knees are bent. Instead of lifting your |
| to help you progress to a higher level of fitness. | | | | head and torso off the floors as you would with |
| The Health Benefits of Calisthenics | | | | sit-ups, use a more restricted movement, lifting only the |
| Before your eyes glaze over at the idea of doing | | | | shoulder blades off the floor while tightening the abs. |
| calisthenics exercise, keep in mind that it takes just a | | | | Pulls-ups are considered a calisthenics exercise even |
| few short sessions each week to improve overall | | | | though they require a piece of equipment - in this case, |
| conditioning. These bodyweight-bearing exercises help | | | | a chin-up bar in a doorway or an overhead station on |
| to increase metabolism while you build lean muscle - | | | | a multi gym system. They can be done underhanded, |
| which turns your body into a fat burning machine. | | | | overhanded, or one-handed, with legs hanging or bent. |
| Toning your muscles is essential if you want to | | | | If you place your hands further apart you'll hit the upper |
| achieve an ideal weight on your frame since a pound | | | | lats in your back while a narrower grip hits the lower |
| of muscle requires about 30 to 50 calories per day | | | | lats. |
| just to support itself, while fat cells don't burn up a thing. | | | | Squats (or Deep Knee Bends) are done standing with |
| A person with a high percentage of muscle fiber, and | | | | the feet about shoulder width apart. With your back |
| a low percentage of body fat, will look leaner than a | | | | straight and looking forward, lower your torso as far |
| person of the exact same weight who has a lot of | | | | as possible and raise your arms straight out in front of |
| body fat yet little muscle development. | | | | you to keep your balance. Closed your foot stance |
| Doing calisthenics workouts will allow you to tap into | | | | and you will hit the outer quads, while a wider stance |
| other health benefits too including: lower blood | | | | will hit the inner quads. |
| pressure, increased bone density, stronger muscle | | | | Wall sits are also squats but they are done using a |
| endurance, improved heart rate, better posture, even | | | | wall as a back brace. To keep the strain off your |
| less back pain. By following a training routine of | | | | knees, keep the knees slightly behind your feet. Sit as |
| bodyweight calisthenics, over time you'll find you have | | | | deeply as you can stand and hold the pose for 30 |
| the ability to do everyday tasks and chores with | | | | seconds or more. These are also great exercises for |
| greater ease. Though not quite as effective as Yoga | | | | the quads. |
| or Pilates, a system of calisthenics will even help you | | | | Other calisthenics workouts include: lunges, step-ups, |
| develop flexibility and limberness you never knew you | | | | calf raises, hanging leg raises, jack knives and leg lifts |
| had. | | | | (while lying down), toe touches, air bikes, kickbacks, |
| Calisthenics: Body Weight Exercises | | | | parallel bar dips, and standing broad jumps, as well as |
| By definition, theses exercises have referred to any | | | | all variations of the exercises above such as |
| type of simple or compound movement that soles | | | | one-legged squats. |
| uses the weight of body for resistance, and excludes | | | | Still more advanced calisthenics workouts use simple |
| the use of weights and machines. Most people | | | | inexpensive tools such as resistance bands, jump |
| recognize bodyweight routines they had to do during | | | | ropes, and exercise balls. This is a natural progression |
| torturous PE classes such as sit-ups, push-ups, jumping | | | | of a strength training program since you will need to |
| jacks, burpees and more. They were the ideal | | | | use either weights or some form of resistance if your |
| workout to use in schools since they didn't cost | | | | goal is to build muscle mass. Follow a series of routines |
| anything, and they also provided a great deal of cardio | | | | to build strength as well as develop balance, |
| if they were done without resting. | | | | coordination, and joint stability. |