Calisthenic exercises are exercises that can be done without the use of weights using your own weight, so it is simple to exercise your arms, legs, back, chest, shoulders and stomach.
The benefit is that this type of exercise can be done at home or outdoors, such as in squares, parks and sports courts.
To all those who say that they do not exercise because they do not have the equipment, that is no longer an excuse. Do you know that your body is the best equipment for you to gain strength, tone muscles and even lose some weight?
Because of its advanced level, calisthenics can be performed by anyone, be they old or young.
Just start with the basic movements and progress until you achieve sufficient strength and physical conditioning to perform the more intense and challenging movements.
Are you interested?
Discover 5 calisthenics exercises for beginners
1. Isometric chair
This position resembles sitting in a chair. It is also known as “seating”.
It works the muscles of the glutes and thighs without causing pressure and wear on the knees.
How to do it:
- With your back against the wall and your buttocks
- Place your feet 60 cm forward, bending your knees 90 degrees, as if you were sitting in a chair. Hold the position for 30 seconds.
2. Squats
Squats are a popular exercise known for working virtually all the muscles in your legs and glutes.
How to do it:
- Stand with your feet shoulder-width apart; and
- Bend your knee 90 degrees, pushing your butt back and keeping your spine straight. This can be repeated in 2 sets of 15 repetitions.
3. Triceps dips
This exercise is a complete exercise for strengthening the triceps and helps eliminate flaccidity. It can be performed in 3 sets of 12 to 15 repetitions.
How to do it:
- Stand with your back to a chair or ladder and support yourself with your hands;
- Throw your legs together forward, leaving the tips of your feet pointing upwards; and
- Go down until your elbows are at a 90-degree angle, then go back up. Preferably, keep your hands at the same distance as your buttocks.
4. Push-ups
To help strengthen your arms, back and chest, do push-ups in 3 sets of 10 repetitions and gradually increase the number on training days.
How to do it:
- Lie on your stomach and support yourself on your hands, leaving your arms shoulder-width apart; and
- Go down until your elbows reach a 90 degree angle, making up and down movements.
5. Front plank
The front abdominal plank or ventral plank strengthens posture and trunk stability, which is of great help in the execution of many other exercises. In addition, the ventral plank also activates lower back, abdominal, and core muscles.
How to do it:
- Lie on your stomach, rest your elbows and forearms on the floor aligned with your shoulders; and
- Place your toes on the floor at the same distance as your elbows, and hold this position for at least 30 seconds. Repeat for 3 sets.
Benefits of Calisthenics
Most calisthenics exercises work more than one part of the body at the same time, providing greater calorie expenditure and favoring not only muscle definition, but also fat burning .
They also provide:
- increased physical strength;
- flexibility;
- improved posture;
- cardiorespiratory endurance;
- improved motor coordination;
- stimulation of body awareness;
- activation of metabolism; and
- improved balance.
To be able to enjoy all these benefits and notice their effects, the calisthenics exercises must be practiced at least three times a week.
Also, before performing the exercises, go see a physical educator or a personal trainer who will instruct you on the procedure of each exercise, avoiding injury and paying close attention to your limits.
