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Calisthenics was first developed to help build strength in school children, and has a lot in common with gymnastics exercises.
Because calisthenics relies on body weight and gravity, there is minimal equipment needed. It's also great for beginners, who might not feel comfortable attending a gym.
Calisthenics exercises can easily be done in the comfort of your own home. Beginners can adjust moves until they build their strength, making it suitable for all fitness levels.
A 2017 study by the University of Palermo, Italy, found calisthenics leads to improvements in posture, strength, and body composition.
The men who practiced calisthenics as part of the study experienced a reduction in their fat mass. Their ability to do exercises including pull-ups and press-ups also increased, even though they hadn't practiced these moves as part of their calisthenics routine.
Calisthenics will help to build strength and improve your fitness level, regardless of whether you're a seasoned athlete or a total beginner.
Practicing calisthenics exercises regularly can help to keep your body fit, active, and moving. This in combination with a healthy diet helps to maintain a healthy weight.
Calisthenics exercises use a range of movements that help to make a significant boost to muscle fitness within a relatively short period of time.
Completing calisthenics exercises as part of a high-intensity interval training model can boost your cardiovascular health.
This is because calisthenics exercises involve many compound movements. These movements challenge multiple muscle groups at the same time, building strength quickly while engaging in a full-body workout.
It's not always fun to feel like a beginner, so it's best to start with the easiest calisthenics exercises until you build up your strength.
In studies, calisthenics was shown to improve dynamic balance and steadiness in those who tried it to build up their levels of fitness after being a lot more sedentary.
Calisthenics helps to achieve a toned and defined physique, as well as a full-body workout even when you're running short on time.
One of the most basic, but also most difficult to master calisthenics exercises, is the press-up. This move can be adjusted for a beginner while you build the all-important upper body strength to master it.
Bodyweight movements such as lunges, squats, and planks can also be practiced by absolute beginners, and you can use whatever furniture you have at home that's the right height, to support your exercises.
Due to the fact calisthenics works so many groups of muscles and ligaments concurrently, it can help with achieving better posture.
The mental health benefits of practicing calisthenics are another reason to try it. Apart from being a natural mood booster, it's been shown to help reduce cognitive decline.
A pull-up bar, resistance bands, gym rings, or dip bar might be suitable for you depending on the amount of progress you make, or how much you'd like to challenge yourself.
Although you don't necessarily need much equipment to practice calisthenics, if any (besides your own body), you can usually find some at the local park.
Placing your hands a little more than shoulder-width apart as you lie facing the floor, keep you core tight and maintain a straight back as you push up until your arms become fully extended. Lower yourself and repeat the movement again.
Feet hip distance apart, bend down placing your hands on the floor in front of you. Jump out your legs into a plank position, pushing up without arching the spine. Jump the legs back up into a squat position and rise as you jump up, arms overhead. Land in a bended knee squat position and repeat.
Keeping your feet shoulder-width apart, and your body upright, lower your hips around 90 degrees. To begin with, use the wall to assist you. Return to a standing position and repeat for several reps.
Keeping elbows and lower arms on the floor, bring yourself into a push-up position, core tight. Retain this posture for up to 20 or 30 seconds, building to a minute.
Keeping your shoulders back, core straight, and hands on hips, lunging forward on your front leg, lower down until your back knee is close to the ground. Come back up and repeat.
Starting small but practicing consistently, you can see real improvements in your strength and mobility with calisthenics. Remember to have fun and enjoy the process, while keeping an eye on your progress.
Sources: (Health) (Men's Health) (TODAY.com) (Medical News Today) (WebMD)
See also: Get fit and chill: Why Pilates might be your perfect workout
The term to describe these exercises derives from a combination of two Greek words. 'Kalos' means beauty and 'Stenos' which translates to strength.
Calisthenics is a form of resistance training. You use the weight of the body alongside gravity to build endurance, make muscles stronger, and sharpen your mobility.
It takes endurance to complete these exercises within short bursts of time, and these kinds of workouts help to make your heart healthier.
Most of us are guilty of needing more exercise. In our busy lives, it can be difficult to find the time. But over and over, studies show that exercise has huge benefits not just for our physical health, but also our mental health. Calisthenics exercises have always had a cult following, but are becoming more and more popular. They use the body's weight to build strength and resistance, and you can do them with minimal or no equipment. This makes them a great, quick workout you can do at home and fit around your schedule.
Curious? Click on to learn what calisthenics are and what you need to know to begin!
A beginner's guide to calisthenics exercises
You can get started at home today with no equipment!
LIFESTYLE Exercise
Most of us are guilty of needing more exercise. In our busy lives, it can be difficult to find the time. But over and over, studies show that exercise has huge benefits not just for our physical health, but also our mental health. Calisthenics exercises have always had a cult following, but are becoming more and more popular. They use the body's weight to build strength and resistance, and you can do them with minimal or no equipment. This makes them a great, quick workout you can do at home and fit around your schedule.
Curious? Click on to learn what calisthenics are and what you need to know to begin!