By AshlyEmma Calisthenics are the bodyweight exercises you’ve probably done in a high school gym. They’re easy to do anywhere and provide a great foundation of strength for when you want to start working out with weights or other equipment.
Calisthenics are also the best way to train for functional movement, meaning you’re training movements that you’ll do in your daily life. To do this, you need to use a variety of muscles.
Plan Your Workouts
Calisthenics Routine are exercises that rely on your own body weight and movements to promote strength, endurance, flexibility, and coordination. These workouts systematically challenge muscles against gravity and ground reactive force (GRF). With an endless amount of possibilities, there are a few basics you should consider before designing your routine.
First, determine why you want to train. This will be an important factor in determining the types of exercises you choose, the frequency and duration of your workouts, and the amount of rest between sets.
Next, decide on a target fitness goal. Do you want to lose fat, build muscle, or improve your endurance? This will affect the type and amount of workouts you perform, as well as the repetition ranges and intensity levels.
Finally, create a schedule that works with your lifestyle and work commitments. This will help ensure that you stick with your routine and make the most of its benefits.
Start with a general warm-up and cool-down routine, then add variations of the exercises you plan to perform in your main workouts. For example, if you plan on doing pistol squats in your workout, warm up by performing regular bodyweight squats. This will prepare your body for the harder exercise and reduce the risk of injury. Also, remember to include rest days and low-intensity training in your schedule.
Set Specific Goals
In order to make routines work for you, it’s important to create specific goals that are aligned with your values and motivation. “The best way to set goals that are meaningful and sustainable is to visualize your desired outcomes,” says psychotherapist Samantha Zhu, LMHC. “When you’re more able to see the benefits of your new habits, it will be much easier to stick with them.”
Creating a schedule will also help with goal-setting. Try to find small pockets of consistent time that can be dedicated to your new routine. It’s okay if these windows change on a daily basis, but it’s helpful to carve out one or two that are fairly consistent. For example, if you’re unable to fit in your morning routine, it might be a good idea to add in an evening workout instead.
To ensure that your goals are measurable, consider using the SMART acronym. This will help you ask yourself questions such as who, what, when, which and why in order to get more clarity on your goals. Getting specific will help you determine whether or not you’re on track to reach them and it will also allow you to identify any obstacles that may come up along the way.
Get the Right Equipment
There are calisthenics routines for all fitness levels. If you want to progress in your workouts, it is important to have a routine that incorporates a range of progressions that will allow you to gradually increase the intensity of each exercise without over-training. A good calisthenics program will also include different types of exercises that target the major muscles in the body. For example, chinups and dips train the upper back while push-ups and planks work the chest. By targeting each muscle group, you will achieve holistic growth with your bodyweight training.
It is important to warm up and cool down before and after your workouts. This helps prepare the body for exercise and reduces the risk of injury. It is also a great opportunity to practice correct form before the main workout. For beginners, a warm-up should consist of simple bodyweight movements. It is also important to include stretching exercises in your workouts.
Calisthenics is a highly effective method of building strength and endurance. The best part is that you don’t need expensive equipment to get started. And the more you practise, the better you’ll get. So start putting together a calisthenics routine that fits your lifestyle and goals, and see what results you can achieve! Just like any other fitness regime, consistency is key. So make calisthenics a daily part of your life, just like brushing your teeth!
Keep It Simple
While it’s easy to get overwhelmed by all the calisthenics exercises and variations available, keep in mind that you don’t need to do a lot of different things in order to see results. You just need to do a few things consistently, over time, to make progress.
The first step is to decide what your goals are. This could be specific calisthenics skills, such as a handstand, or it could be general strength and fitness goals, such as being able to perform a pullup. Once you know your goals, it’s important to create a training program that will help you achieve them.
This can be as simple as a warm-up routine that includes easier versions of the movements you’ll be doing in your workout, such as incline pushups. This will help you build your strength without straining your body.
For example, if you’re going to be performing pistol (or skater) squats in your workout, start by doing the level 1 version. This will increase the difficulty of the exercise by increasing the percentage of your bodyweight that you’re lifting, without adding extra strain on the muscles.
Conclusion
Another great bodyweight exercise is the lunge or split squat. This is also a unilateral movement that will work the muscles of your legs and core. As you improve, you can add to your routine by using a bench or other object to raise yourself onto.
