If you want to develop strength, flexibility, endurance, and coordination, there are several guidances available on the Internet. However, selecting the right method might be difficult as all body has different needs. Don’t worry! Alevemente is here to guide you through the proper steps to achieve the ultimate fitness. Calisthenics is a proven workout method that can be used in various health conditions.
In this comprehensive guide, we are going to discuss Calisthenics’s various types, benefits, and steps for beginner’s training. Before discussing the workout plan, it is essential to understand what Calisthenics is and where it came from. Let’s delve into the journey with us!
What Is Calisthenics?
You might have heard about this exercise method from your grandparents. Calisthenics, also known as Callisthenics is quite an old and effective workout method suitable for beginners as well as professionals. For people who are trying to keep their buddy in shape without lifting too much weight, it is the best option for them.
It has been a very popular workout practice since the early 90s. From pushups to pullups and squats, there are a variety of workout types to keep your body in proper shape. The practice record for this workout method is from ancient Greece. It is a symbol of strength and flexibility. So, let’s explore its historical evolution and anatomy in the below section.
Enytomy and Origin of Calisthenics
Various research and analyses on this workout form describe it as a “gymnastic” exercise to achieve overall fitness and the elegance of movement. As the origin of this workout can traced back to ancient Greece, Calisthenics came from the Greek words “κάλλος” which means beautiful and “σθένος” which means strength.
The Art of Calisthenics workout lies in an individual’s body weight as resistance to develop strong muscles. Some analysis claims that ancient heroes and armies used to practice this fitness method before going to battle. The use of Callisthenics can also be traced to ancient China. Apart from dietary benefits, physics describes that it is one of the prescribed methods for maintaining overall health wellness.
Types of Calisthenics Workout
There are various types of practising Calisthenics. Depending on your body fitness and flexibility level, you can choose the below types:
- Push-ups
- Pull-ups
- Chin-ups
- Jump squats
- Sit-ups
- Burpees
- Jump rope
- Dips
Benefits of Regular Training
The benefits of the Calisthenics workout plan are undeniable. With the correct guidance and basic plans, you will be able to experience a fit and flexible body within a few months. Here are the key benefits of this fitness process:
Beginner Friendly
It is a beginner-friendly workout method. As a beginner, you can start with fewer reparations with each movement. Depending on your fitness level, the workout will help build muscle strength as well as the immune system.
Holistic Fitness
This workout method offers holistic benefits to our body. From physical fitness to mindfulness and emotional well-being, it provides a holistic solution for overall wellness. Calisthenics workout improves posture and strengthens body composition without using any heavy workout equipment.
Calories Burning
It has been a proven solution for calorie burning since the ancient ages. According to your body weight and age, the physician will guide you on how many calories you should burn per day. Let’s follow the below section to find out the basic Calisthenics workout plan.
8 Step Calisthenics Training for Beginners
This 8-step Calisthenics for beginners ensures the stretch of various body parts. You need to repeat each set as per the guidance with a 30-second break between every exercise. First, you need to do warmup exercises to make your body ready for the Callisthenics. But remember as a beginner, you should always start with fewer reparations and increase slowly to avoid any serious muscle injury.
20 Pushups
Get on your knees, place your hands underneath, and extend your legs while holding your body up with your arms. Do not let your back sag or stick up into the air. Keep your body straight and place your hands on a 45-degree angle. Repeat the pushups 20 times. If you are a beginner, you can start with 10 at a time, take 30-second breaks and repeat another 10 afterwards.
10 Pullups
Stand facing an exercising bar, grasp it tightly with your arms and pull yourself up. You can cross your legs so that your hands get a tighter and balanced grip. Use your holder muscles to pull and bring your body up over the exercising bar.
10 Chinups
Just like pull-ups, stand facing the exercising bar. This time, grasp the bar with your arms inside tightly and slightly closer to your shoulder. Use your biceps to pull your up and bring your head up over the bar.
20 Jump Squats
Stand straight and move your feet parallel in the direction of your shoulders. Lower yourself in a square position while bending your knees. Keep your chest straight and face forward. Now jump while getting as deep a squat as possible and then explode forcefully upward.
20 Situps
Lay on your back flat, place your feet on the ground and bend your knees to a 90-degree angle to your body. Now cross your hand behind your head and full your body up until your chest touches the knees. Repeat this 20 times. One tip is to breathe out as you sit up and breathe in as you lie down.
10 Burpees
Get in a pushup position facing the ground and bend your knees by lowering into a square post to get your body ready for a jump. Repeat this 10 times as it is a suitable way to start Calisthenics for beginners.
50 Jump Ropes
Another effective exercise for maintaining body weight and burning calories is jump ropes. Grasp a rope tightly, hold your hands at the same distance from your body and rotate the rope with your wrists. Jump yourself up to pass the rope over your head and repeat 50 times.
20 Dips
Grasp the dip bar with your arms and lift yourself up from the ground. Bend your elbows using your triceps muscles to move your body up and down. Repeat this for 20 times.
According to research and studies downloading this 8-step Calisthenics workout plan produces almost similar results as heavy weight lifting exercises. The Standardised Physical Training by the U.S. Army proposes that individuals should follow 1.5 hours of exercise, five days a week for at least eight weeks to get visible results.
The Takeaway
Doing a Calisthenics workout on a regular basis offers well to your physical health as well as mental health. It is evident that this workout proposes undeniable benefits to boost the immune system and avoid potential health diseases. This is a great exercise plan to maintain a moderate body shape while increasing strength, speed, and power.
Callisthenics workout requires little to no equipment to follow a professional exercising routine. We hope that the above 8-step guide has been helpful to you. Start the exercise and share your experience with us. Burn the perfect amount of calories and get your body in perfect shape.
