Calisthenics is a physical training system in which the muscles are worked using only the weight of the body itself. The main interest is in muscle movements, so power and effort take a back seat. The main objective is to develop agility, physical strength and flexibility. It is also intended to improve posture, define a good body contour and shape the body.
As a curiosity, we emphasize that calisthenics, which has been very popular lately, is not a new discipline. Data of this type of training dating back to 480 BC have been found in Greek documents.
If this training method catches your attention but you have some doubts, you have to know that there are several reasons to start in this discipline that is also sweeping among women:
- You can start from a basic level.
- The whole body is worked.
- The results are visible in a few weeks.
- It can be practiced anywhere.
- It can be practiced in a group.
- The workouts are short.
- Increases control over the body.
If you are already convinced, take note of the following calisthenics exercises to tone up.
Calisthenics exercises to tone the whole body
Basic level
Iron
Get on the ground with your forearms and the balls of your feet on the ground . These parts of the body will be your only support. Try to keep your body rigid, with your head aligned with your spine. When you can balance yourself, raise one arm, then the other . Do it over and over.
Strides
Step forward with your right leg and lower, with your body straight, while flexing your left leg until your knee touches the ground . Do the opposite movement to return to the starting position and do the same with the opposite leg.
Mountain climbers
Rest your hands on the ground placing them at a distance greater than the width of your shoulders. Do the running gesture without moving and alternate small jumps with one leg and the other .
Inverted rowing
This is an exercise that will prepare you for the higher level. Get under a bar and hold onto it with your palms facing down. Arms must be shoulder width apart. Once positioned, rise slowly by pushing your chest towards the bar . Then carefully lower your body, return to the starting position, and repeat the same movement.
When you have mastered these exercises, you will be ready to go to the next level.
Upper level
Scapular pull-up
Get under the bar and hold onto it with your palms facing down. Lift your feet off the ground and swing your arms slightly. Avoid sudden movements and use your shoulder blades in a delicate way.
Knee raise
Grab back to the bar with your arms relaxed and your back straight. Raise your knees and bring them toward your chest . Return to the starting position trying not to affect the position of your back and repeat the movement without touching with your feet on the ground.
Push-ups
Hold on to the bar to raise and lower your torso in a controlled way and without changing your posture.
Triceps background
Rest your hands on the bar with your arms semi-flexed and your elbows as close to your body as possible. Bend your legs a little and place your heels on the floor . Once in place, begin to lower slowly until the elbows form a 90º angle . Get back to the starting position and repeat the movement.
Pull-up for biceps
Grab onto the bar with your palms facing you and cross your feet to hang from the bar. Do a push-up until your chin is level with the bar. Return to the starting position, always controlling the movement, and repeat the exercise.
These are the most basic calisthenics exercises for toning and some of medium difficulty. Start with the lower level exercises and introduce the more complex ones at the pace that you consider. Remember that it is very important to perform the exercises little by little , without haste, to avoid injuries .
Last tips
A great way to get into the world of calisthenics is through squats, sit-ups, and push-ups . With these three exercises, which can be practiced before starting the training or during, you will be preparing your body and getting more control over it.
And do you know how often this training should be done? If you are a beginner or novice , with 2 or 3 days a week you will have more than enough. With half a year training you can extend it to 3 or 4 days . If you have an advanced level , you can train for 4 to 5 days . Remember to take days off. That is, do not practice calisthenics for 5 days to dedicate the rest to running . The body needs to rest and recover.
