Callisthenics refers to physical activity and exercises that are done only with body weight. These exercises have different intensities and rhythms and can increase the strength, endurance, flexibility and coordination of your body.
Calisthenic exercise originated in ancient Greece and became popular again in the early 19th century. Many people today use this training method to improve their fitness level and achieve a strong body. This method is used especially in the army and military exercises to give soldiers high endurance and physical strength, as well as to prepare their bodies for heavier sports.
What exercises are done and how they affect the health of the body. In the following, we will review the benefits of Kalistenik and also introduce the best exercises to start with. So stay tuned to see how you can burn fat and increase your muscle mass and strength just by your body weight.
What is Calisthenic exercise?
Calisthenic exercise refers to exercising with the help of body weight and the force of gravity. To maintain a good body shape, you need to do some exercises that have different intensities and can sometimes be very difficult. The good thing about this method is that you do not need a gym and sports equipment and you can do it at home. Gymnastics, Pilates, and basic exercises such as running, squats, longs, sit-ups, jumping, and walking fall into the category of calisthenics.
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Another term that may be used for calisthenics is "body weight training." No matter What you know it, it can be the core of your exercise program, and it can help you achieve your ideal body, along with other methods such as intermittent and stress training or aerobic and strength training. You can exercise more effectively and improve the health of your body in many ways by having an exercise program that employs a variety of training methods.
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What are the types of Calisthenic exercise?
Calisthenic exercises involve fast-paced activities and movements that focus on most muscle groups in the body. You should do these exercises for at least 10 to 12 repetitions. If you have the ability, you should increase the number of repetitions and sets and activate and strengthen the muscles well. They catch and challenge a certain muscle group. Generally, these exercises include sitting, standing, jumping, lifting the body, or maintaining balance and pressure on the body. And so do your muscles. You need to get help from these exercises and prepare a balanced plan to use all your physical strength and strengthen your whole body.
6 Important Benefits and Benefits of Callisthenic exercise
Calisthenic exercises not only use your body weight and do not require exercise equipment, but also build the right muscle mass to burn calories and burn fat. Increases even after the end of the training session. If you do not have time to go to the gym or you think it is very expensive, it is best to go for these exercises. To improve heart health, mood, mental and cognitive function, treatment or prevention of diabetes, as well as strengthening bones and joints. They will change and encourage you to go to them as soon as possible and use a useful and effective exercise program.
1. You can do calisthenics exercises anywhere
As mentioned above, calisthenics exercises can only be done using your body weight. That's why you can easily exercise anywhere without restrictions and do not need anything else. Exercising at home has many benefits and is the best option given the quarantine situation.
You can easily do calisthenics exercises at home and stay healthy. This allows you to put aside excuses and exercise without losing motivation. Apart from this, sometimes you may get bored outside Do not go, exercise in the club, change clothes and.. At these times, exercise at home is the best solution so that even on days when you are bored, you can still stick to your exercise program and burn calories.
2. Calisthenics help improve body coordination
Various studies have tested the effect of calisthenics and Pilates on athletic coordination. For example, researchers focused on several healthy female participants between the ages of 25 and 50 who found that regular calisthenics exercises could improve their balance and balance.
Pilates also has positive effects. But researchers believe that calisthenics exercises have more positive results and are a great option for improving body coordination.
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exercise Plan to Get Started) Swedish swimming
Swedish swimming focuses on strengthening the chest and arm muscles. In addition it is a good option for activating the central muscles. To perform this exercise, first place your arms and legs on the floor, spread them more than shoulder width apart, and move in a plank position. Tighten and tighten the core muscles and legs so that the upper and lower torsos are straight and in a straight line.
Now bend your elbows so that your chest is down. Stare a little further forward so that your neck does not move and your head does not hang down. Get up by pushing the ground and get back into plank mode. Tighten your chest and arm muscles. Do 10 reps to warm up your muscles without straining them.
If this movement is difficult for you and you can not do it, you can modify it a little to fit your body. For example, put your knees on the floor to put less pressure on your arms.
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4. Shallow Scott
The word shallow refers to the amount of lowering of the body during a squat. To perform this exercise correctly, first stand up, your body Keep it straight and straight, spread your legs a little more than shoulder width apart, your hips just above your knees, and your knees in line with your ankles.
Keep your shoulders back and forth, and Keep away from the corners. If you bend your back, improper pressure will be applied to the waist and lower back. When performing this movement, you should pay attention to the proper shape of your upper body and keep your spine straight and motionless.
Now stretch your arms in front of your body and keep them parallel to the ground, palms also Facing the ground. If you do not feel comfortable doing this, you can bend your elbows slightly and keep them close to your body, palms facing each other and thumbs facing up. To perform a shallow squat, you need to pull your hips back slightly. In this exercise, your hips should work like a hinge. Therefore, bend your knees slightly and move your hips backwards.
When your hips are bent back, you should keep your chest and shoulders out at the same time and keep your back straight. To prevent movement and curvature of the spine, keep your head forward and look straight ahead.
The best performance of a squat is when you are as low as possible. Ideally, your hips should be below your knees when sitting. Of course, this is a good time to have a lot of flexibility and be able to do it easily. If your joints are in trouble, it is best to go down to the point where your thighs are parallel to the ground. You have to stand on the ground again and turn this exercise into a shallow squat. Be sure to tighten your core muscles as you climb, spread your weight on your heels, and get up with all your might. You should stand up as if you were trying to push the ground away from yourself without moving your legs.
Repeat this exercise 10 times to relieve leg cramps and get them ready for exercise.
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After Warm Prepare your body and go to the following exercises and build a strong and fit body for yourself by performing them properly.
It is better to do the exercises in a row with only 30 seconds rest between each exercise. Then rest for 1 to 2 minutes and repeat this cycle 2 more times. However, you can choose the number of sets, repetitions and according to your level of fitness and physical fitness. But keep in mind that you must challenge the muscles and do so slowly and with safety tips.
Barfex is a back strengthening exercise that uses large, trapezoidal and rhombic back muscles. , Lifts you up and uses the muscles of the forearm as support. All you have to do is not lift yourself up with the help of your forearms and elbows, but instead lower your elbows and move them to the back of your body, fold your arms and move your body up.
To perform this exercise, first start by holding a horizontal bar above your head, and your arms should be more than shoulder-width apart. Keep the central muscles of the abdomen, lower back, and hips firmly in place for a firm footing.
Be careful that the tips of the elbows are facing the sides of the body and not in front of your body. Pull yourself up now and remember to lower your elbows as you climb. Keep your neck upright and look forward. When climbing, be sure to keep your head still and do not move your chin forward or up. When you reach the top of the bar, your eyes and chin should be slightly beyond the bar.
Now slowly lower yourself to get back to the starting point. Stretch your arms completely to more or less 95%. Then go up again and repeat this cycle. Be careful to do the full range of motion. Avoid going halfway up and up again. If you want to improve, you have to pay attention to your body shape and proper movement.
Do your best for this exercise and see how many repetitions you can do to the point of fatigue. You need to increase the number of repetitions over time.
Because there is so much freedom in doing this move, the chances of getting hurt and doing it wrong also increase. A horizontal movement can be performed with incorrect form and high pressure on the forearm muscle, while no proper pressure is applied to the large dorsal, trapezius and rhombic muscles. You need to be careful to control your body and lift yourself in the right shape.
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2. Scott Deep
To perform this exercise, repeat the shallow squat steps described above, with the only difference being that you sit as low as possible while sitting and bring your hips closer to the ground. Try to do 25 reps for this exercise.
Aligning your thighs while sitting is easy and seems to be a good form for squatting. But this movement will be much more effective if you go as low as possible and put your hips below the knees. Try to spread your legs wider. By doing this, you allow your body to lower itself as much as possible and maintain its stability. In addition, you can engage and strengthen more muscle groups.
Be aware that sometimes when exercising, your knees may contract and bend inward. This can be very dangerous and can cause a lot of damage to your joints. To prevent this from happening, you should keep your toes facing out. Keeping your knees, ankles, and buttocks in line can also help prevent injury and allow you to go further down.
Also be careful not to bend your torso too far forward. When sitting, apply more weight and pressure to the heels. Spread the weight evenly to help keep your upper body straight and do not bend too far forward. In addition, you can hold your hips back and push them out so that they are off the heels. Also, pressing on the heels to stand as if you were trying to push the ground makes your body more stable and does not bend too much.
Finally, remember not to do the exercise at high speed. It is best to do the movements as controlled and slowly as possible. To avoid this mistake, breathe slowly and do not rush. When you want to stand, there is no problem if you get up quickly and with all your strength, of course, if you control your body and stay strong and stable.
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3. Double crunch
Double crunch focuses on the upper and lower abdomen, so it is a great option for strengthening It is considered the abdominal muscles. To perform this exercise, first lie on the floor and place your hands behind your back. Now bring your chest to your knees and lift your shoulders and buttocks off the floor at the same time.
Then slowly lower yourself to the floor so that your elbows and heels are on the ground. This is a repetition of the double crunch movement. Be careful not to put pressure on your neck; Only the abdominal muscles should do all the work. Repeat this cycle 20 times. If you do not feel tired, you can increase the number of repetitions.
You can also get help from V-Up or Reverse Crunch exercises.
To do the reverse crunch exercise, lie on your back and press your back slightly to the ground. Then extend your arms to your sides and keep your palms facing the floor. Now lift your legs so that your knees are at a 90 degree angle. Then tighten your abdomen completely and raise your legs to the ceiling. Now slowly lower your legs and repeat the same cycle.
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4. Swedish Swimming
Repeat the steps described above. Try to do 2 to 3 sets of 20 reps. If you can not, do this exercise by bending the knees so that you can do more repetitions in the future with increasing physical strength.
Long movements can be great for strengthening the muscles of the legs, buttocks and abdomen. To perform this exercise, first stand, place your toes together and place your hands on your hips. Step back with one foot and bend the knee and bring it to the ground, but do not place it on the ground; It should be more or less 3 cm from the ground.
Now one knee should be bent towards the ground and the other knee in front of the body. The front knee should be at a 90-degree angle to the front of the toe. If you see this knee move too far forward, spread your weight to the back or bring the back leg further back.
Then apply pressure to the ground to stand and start. Do the same for the other leg now. Try to do 15 reps for each leg and move on to the next workout after 30 seconds of rest.
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6. Planck From the front
Before performing other plank moves, you must be able to completely master the plank from the front. To do this exercise, first hold your abdominal muscles firmly and bring your hips high enough to flatten your back like the surface of a table. Avoid raising or lowering your pelvis too much. You can do this move in two ways: Place the palms of your hands on the floor and hold yourself up or 2. Place your forearms on the ground so that your upper body is slightly lower and closer to the ground.
This movement comes in many forms, and each puts pressure on your body in a different way. This exercise has many benefits and can involve and strengthen muscles throughout the body. First, try to stay in this position for 1 minute and increase it to 2 minutes over time. If you have a high level of fitness, it is enough to spend more time performing the plank movement and put your body under good pressure.
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7. Aerobic exercise
Dedicate 10 minutes to aerobic exercise. You can choose the exercise you like and do it for 10 minutes. For example, walking and running are good options. Cycling, skiing, rowing, rope jumping, etc. can also improve your cardiovascular health. For example, if you divide these 10 minutes into two parts, intense and moderate, and for every 30 seconds of brisk running, walk for 30 seconds and repeat these courses in a row, you can also enjoy the benefits of intermittent and intense exercises. Periodic and stress training includes short, high-intensity training sessions that continue with short periods of low-intensity recovery training.
This increase and decrease in training intensity has many benefits. has it. For example, it increases calorie burning during and after exercise, promotes cardiovascular health, increases the secretion of muscle growth hormones and fat burning, and also increases your lifespan.
With all of this in mind, doing a barbell exercise for this section can be the best option. Berpi is one of the most interesting aerobic exercises that has a great impact on strength and physical endurance, as well as cardiovascular health. Of course, since the pressure of this exercise is high, you should not do it for 10 minutes. 10 minutes is suitable for light exercises such as walking and running.
To perform the exercise, you must first stand, then sit in a squat position and place your hands on the floor. Now throw your legs back, straighten your arms and move in a plank position. Bring your legs forward quickly and return to a squatting position. Jump now and straighten your body to return to the starting position. These are the four main stages of moving forward. Repeat this cycle 10 times. If you have a high level of fitness, you can do more repetitions.
Some athletes may add a few more steps to the exercise. For example, they do a Swedish swim when they are in Planck motion, or, for example, when they jump to return to the starting position, they make a strong jump and bend their knees upwards. This makes it more difficult to move the barbell and puts more pressure on your body.
Proper body shape is very important in this exercise, and if it is not performed properly or your body is not yet ready to perform it, You may be injured. Therefore, moderation and attention to safety are very important.
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Be sure to keep these points in mind
Just like any other exercise or exercise program, you should consult a physician and be aware of your physical condition before performing callistic exercises. Also, be careful not to put too much pressure on yourself at first and work slowly. Over time, as you progress and your body gets used to the exercise, you can increase the pressure of your workouts to get much better results.
Also, remember to get enough rest, do the exercises properly. Do, enjoy your workout, keep your schedule attractive, and eat well.
Finally, if you find yourself experiencing dizziness, pain, nausea, and other symptoms while exercising Stop exercising immediately and rest. exercise pressure may not be right for you, and you may need to change your exercise program. In these cases, it is best to consult a doctor to find the root cause of the problem and prevent it before the condition becomes serious.
Callisthenics exercise With the help of body weight and the force of gravity the earth points. These exercises are equipped with special equipment They do not need and can help you strengthen your muscles and lose weight, just like weight training and bodybuilding machines. exercise yourself. In addition, calisthenics exercises can have benefits such as improving heart health, mood, mental and cognitive function, treating or preventing diabetes, as well as strengthening bones and joints, and are a great option for all athletes, novices or professionals alike. , Count.
The exercises we introduced in this article are great for getting started and will help you get the best results. Of course, remember the points we have reviewed and do your exercise by following them. If you have a specific illness or problem, be sure to consult a doctor before exercising. Only go for these exercises if you have no problem exercising. By doing this, you can easily enjoy the benefits we have mentioned and change your lifestyle.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Sources: Dr. Ax, Healthline
3. These exercises help build muscle mass throughout the body
strengthen muscles along with fat burning to get a fit look and show off your muscles. In addition to strengthening muscles and burning fat, calisthenics exercises also give your muscles a good shape and prevent muscle imbalance. They have small legs. This inconsistency occurs due to exercises that focus on only one muscle or muscle group. Most bodybuilding exercises focus on one muscle group. For this reason, if you do some of them more, you will get muscle imbalance.
But calisthenics exercises only use the weight of the body and focus on the whole body. Although some of these exercises may only be appropriate for a specific muscle group, regular calisthenics exercises generally strengthen the whole body and give you a good shape. Doing these exercises with body weight It requires high concentration and coordination. So, for example, when you do Swedish swimming exercises and strengthen your breasts, you also use the muscles of your arms, shoulders, abdomen and even your legs. Therefore, you can have a fit, harmonious and balanced body and create a perfectly fit appearance for yourself.
4. With the help of Calisthenic exercise you can
have better performance in other sports. They are applied to the
muscles and joints of the body, and there is no longer any pressure
on the weights and exercise equipment. Your limbs normally
support the same weight as your body, so doing exercises with just
your body weight will make for a safe workout. Of course, this
does not mean that the risk of injury is zero, but compared
to other methods, you are less likely to be injured. Do not have.
For this reason, you are always physically fit and can easily go to
Apart from this, increasing the strength and power of the muscles as well as physical endurance will help you improve your athletic performance and better performance. Show yourself. For example, runners can use calisthenics exercises to increase their endurance and travel longer distances more quickly. Other sports, from boxing to soccer and basketball, require endurance and strength. As a result, with the help of calisthenics exercises, you can perform better in these exercises as well.
5. Kalistenik is suitable for all athletes, from beginners to
professionals. But professional athletes can also use these
exercises to help them reach a higher level and improve their
athletic ability and function.
If you are not an athlete, you can prepare a simple program and do the exercises slowly. To enjoy the benefits of this sport and progress. Of course, getting results depends on a variety of factors, one of which is regular exercise. In addition to regular exercise and proper exercise, you need to follow a healthy diet and get enough sleep.
Doing 3-4 sessions of 20 minutes a week can be the best way to start. You can get results even with this small amount. As time goes on and your body adjusts to exercise, you will be able to exercise for a longer period of time and increase your growth and development.
Challenge and increase their ability. Doing more exercise for a longer period of time will help you raise your level and improve your fitness even more. You can even make some exercises more difficult than with a high level You adapt. For example, if a new Swedish swimmer is doing both hands, you can do it with one hand to deal with more training pressure. They are suitable for professionals and are a great way to challenge the body.
6. People who have a specific illness or problem can also do calisthenics exercises
Calisthenics exercises are not just for healthy people or those with high levels of fitness. If you have a specific illness and are unable to do some exercise, you may still be able to do calisthenics exercises. Since you do not use free weights or exercise equipment for these exercises and you are completely dependent on your body weight, you can probably exercise without any problems.
Of course, you should discuss this with your doctor. And see if this sport is right for you. Some studies have shown that calisthenics exercises can be as effective as other exercises for people with chronic diseases without the negative side effects. This exercise not only does not make your condition worse, it also helps you enjoy the benefits of exercising and staying healthy. So, consult a doctor and see if you can do Calisthenic exercises.
The best Calisthenic exercise program for the whole body
Here is a training program that consists of two parts. First you need to do the right exercises to warm up, then go to the main program and challenge the muscles.
Before you go to the main program, you should Warm up your body to be fully prepared for exercise. Warming up before exercise is a key to reducing the risk of injury and increasing the body's energy and efficiency. By doing so, you will not only minimize injury, but also relieve dryness and cramps in muscles and joints to perform better exercises.
Fitting is a great way to warm up before the main workout and add aerobic exercise to Is your plan. This movement puts a little pressure on the body and causes it to warm up and increase the heart rate. You can increase the pressure of this movement by increasing your speed.
To perform this movement, first stand, put your toes together and place your hands on your hips. Now lift one knee and bring it up to hip height. Then lower that leg and bring the other leg up. Do this with a proper rhythm to increase your heart rate. Sit for 1 minute and then move on to the next workout.
Butterfly exercise has many health benefits. You do not need any special equipment to perform this exercise and you can easily do it in any place and time.
To perform the butterfly exercise correctly, first stand straight, put your legs together and your arms together. Hang your body. Then jump and spread your legs and raise your arms at the same time. Now jump again quickly and in perfect harmony with your body and put your arms and legs in the starting position. This is a repetition of the butterfly exercise. Do about 20 reps for this exercise.