The rush, work, classes … are factors that alter our day to day and limit us when it comes to carrying out some activities or others. For this reason, our home has often become our office, a gym, or even a movie theater. We want to make your life easier and in order to keep you in shape, in this article we have opted for a training plan that will take care of your health. Thus, throughout this article we will describe calisthenics exercises to do at home .
Calisthenics
Calisthenics is a training system that is based on our body weight . You do not need any other additional elements and, even so, you can achieve those goals that you had set yourself in other traditional methods, such as gaining bodybuilding .
Calisthenics features
There are many factors that characterize calisthenics . In this section we describe some of them so that you can get to know this sport in depth.
The whole body is worked
With calisthenics we can achieve various objectives, such as reducing weight, increasing muscle mass and improving strength . Now, all of the above is achieved only using our body weight.
Benefits in two weeks
It is hard work, therefore, we can start to notice big changes from the second week . For example, we will witness a lower accumulation of fat in the abdomen and hips.
Practice anywhere
In the park, on the beach, at home … even in a shopping center. Calisthenics exercises are practical wherever we are . In this way, it has the advantage of being a free and very effective training .
Calisthenics exercises to do at home
Taking into account the previous explanations, below we will describe some calisthenics exercises to do at home in order to achieve those goals that you have set for yourself even in the short term.
Air squats
These are the typical no-load squats . The goal is to go as low as possible to move our ankles and hips without losing technique. In this type of exercise we can combine different degrees of openness with our legs .
Jump squats
If what you want is to increase your heart rate in a short time, jump squats are a good option to achieve it. At all times, the movement must be fluid, without stopping at the landing. In addition, contact with the ground must be done first with the tips of the feet to avoid possible back pain or injury.
Single leg squats
It is an exercise that has greater difficulty compared to the previous ones, since we focus our strength only on one leg . If you are a beginner, you can start by doing them only halfway through and using a bench to sit on. Once the above is practiced, you can go on to do them complete (going down to the ground) while holding on to another person or assisting you with a TRX, for example. Finally, it only remains to make them complete: all the way down and without help.
Traditional push-ups
They are the push-ups that we all know, those that are done with the hands a little more open than the width of the shoulders . Make sure you start from a plank position where your entire body forms a straight line. These push-ups are done on the balls of your feet, but if they are too intense for you, you can start by propping yourself up on your knees.
Triceps curls
To perform the triceps curls we start from the same position as in the previous ones. In this case, the hands are directly below our shoulders and our elbows point backwards (and not to the sides). If you are a beginner, a good idea to prepare is to start holding only the descent.
Diamond push-ups
In this case, we will place our hands under the central area of our chest , joining the index and thumb fingers of each of them. The elbows, when we lower our body towards the ground, point diagonally backwards, without being excessively separated from the body. It is an exercise that demands a lot of strength, but we can start doing it with our knees.
Burpees
Burpees are always a good option to work with our own body weight. This movement is formed by a push-up, a squat and a vertical jump linked and performed in a fluid way , so that the times that take place between exercises are not noticed.
Traditional pull-ups
When we do traditional chin-ups we can try different types of grips , with the palms of the hands facing forward or with the palms of the hands facing us, for example. There are also different arm openings . If you can’t do a pull-up, the most important thing is that you hang from the bar. This gesture alone will make you gain strength both in your grip and in your forearms. Similarly, you can ask someone to help you up (or jump up) and go down as slowly as possible.
Goalkeeper pull-ups
The first phase is the same as the traditional chin-ups with a prone grip, but, once we are up, we move to the side and stretch the opposite arm until it is horizontal at the height of the bar . To perform this variation we will have to master the most common chin-up movement well.
