Calisthenics movements use your body weight as a form of resistance. These exercises are an inexpensive, convenient way to receive a vigorous full body workout. Calisthenics consists of repetitive movements which help shape and strengthen your physique. Since these movements can be physically demanding please consult a physician before starting a body weight workout regimen.
Purpose
An article on Beauty-Fitness-Guide.com explains the word "calisthenics" originates from the Greek words "kallos" for beauty and "thenos" for strength. Calisthenics movements encourage self-discipline, coordination and physical development. The exercises build up cardiovascular strength, improving heart health and also increase your stamina. They also offer you an energetic aerobic workout and can help increase your self confidence and overall mental well-being.
Types of Exercises
Side bridges, ball crunches, weighted cable ball crunches and twisting crunches are a few calisthenics exercises that focus on the abdominal muscles. Pushups add muscle shape and strength to the chest, shoulders and arms while gluteus maximus kickbacks help bring definition to the hamstring muscles. To strengthen your lower back, try back hyperextensions. Perform squats to develop power in the lower body and skip rope to develop speed and agility.
Tempo
Keep moving between exercises to boost your metabolic rate. Avoid resting by walking in place during time between calisthenics movements. Start with a light warm up and aim for a goal of 25 to 30 repetitions for each body weight exercise. Add calisthenics to your current cardiovascular regimen to boost your overall level of fitness and health.
Considerations
Start slowly with calisthenics exercises to reduce the risk of injury. You can gain significant benefits by performing calisthenics at even a moderate level of intensity. Include days of rest when you feel particularly fatigued and don't hesitate to scale back your workouts when your energy isn't high. Focus on your breathing, exhaling whenever you exert yourself. Avoid holding your breath during exercises. Pay strict attention to form to receive the greatest benefit from the movements. Calisthenics should be performed on a level, clean area with proper ventilation. Wear flexible clothing allowing you to move through a full range of motion.
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