The odd name may make it seem like a new thing in the fitness world, but in fact calisthenics is a very old practice.
"This is the name given to the set of exercises that use only the weight and strength of the body itself", explains the physical educator Rafaela Souza. You can sometimes count on the help of a bar or rope, but the focus is on the body structure itself.
Benefits of Practicing Callisthenics
Just like any well-done physical activity, this type of exercise can bring numerous benefits to the body and health. Check out some of the advantages offered by calisthenics, cited by Rafaela:
- Improves posture;
- Exercises all muscle groups in the body;
- It works flexibility;
- Aids in weight loss;
- Helps in muscle definition.
In addition to these benefits, practice also helps to improve your agility and endurance even more. You can see that this technique is complete, right?
Best Callisthenics Exercises
But how does calisthenics work? You will realize that it is not that difficult! Check out some of the key exercises in this group and learn how to practice:
Read also: 10 physical activities for those who do not like gym
1. Elbow flexion
Support your hands and feet or knees on the floor, bending your elbows as if to bring your chest to the base.
2. Pull up
Hang on the bar and pull your body up until it passes the neck of the bar.
3. Squats
With your feet hip-width apart, lower yourself by pushing your hips backwards (as if you were sitting) by bending your knees to 90 degrees. Remember to keep your posture always upright.
These are the most common and you may have even practiced without knowing that they were calisthenics exercises.
Calisthenics for Beginners
Everyone can practice callisthenics, by the way, it's a great way to start exercising. According to Rafaela, the only precautions should always be to remember the posture and not to force too much in the beginning, respecting the limits of the body.
Also read: 5 exercises to do at home
Beginner Training
Here are some suggestions for calisthenics for beginners:
- Sit-ups
- Push ups
- Board
- Jumping jacks
- Skipping (? Running? In place, raising the knees)
Gradually you can increase the number of repetitions or move on to more difficult exercises.
Callisthenics or bodybuilding?
Bodybuilding is an isolated practice whose main objective is to gain muscle mass.
Callisthenics, on the other hand, are exercises that can be fitted into other practices, including those who do bodybuilding as well.
Generally, the former is most sought after by those who want to increase the body's muscle index and the latter by those who want to lose weight or define their muscles.
Also read: 10 exercises that help you lose belly
In practice, all exercises are good for body and mind health. Choose the one that best suits you or do some tests to see which one you like best, after all, the exercise should also be pleasurable for you!
Care and professional help
As with any physical activity, it is important to be in proper clothing, warm up before you start and not to push your body's limits.
According to the advice of professional Rafaela, a good physical educator will know how to indicate the most appropriate exercises to your level of preparation, respecting previous injuries and their individual limits.
Never try to push too hard to get faster results as you may end up injuring or even giving up as it will be more difficult than satisfactory.
food
For best results, it is best to combine exercise and a balanced diet.
Read also: Physical activity to combat anxiety
If you intend to go on a strict diet, consult a dietitian, she will be able to indicate the best way for you.
Remember that regardless of diet and exercise, drinking plenty of water and staying hydrated is essential to health.
Calisthenics Workout Routines - FULL BODY GUIDE (incl. Warm up/Alternatives/Progression) (May 2024)
- Good shape
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