Introduction and History
Calisthenics is an increasingly widespread practice also in your country that aims to develop strength and muscle mass, using free body gymnastic exercises and classic movements, which can be performed with the weight of the body, thus allowing anyone to carry out an effective workout without having to resort to expensive tools.
The term 'calistenia' derives from the union of the two Greek terms 'kallos' and 'sthenos', respectively 'good' and 'strength'. It is not uncommon nowadays to come across structures suitable for the practice of calisthenics, in the park or in real areas used for this discipline, for this reason we are going to see some calisthenics exercises that we can introduce into our training routine.
Main Calisthenics Exercises and Execution
Among the main exercises of calisthenics, we all certainly know some essential movements such as tractions, bends, squats and crunches ... fundamental exercises for building the main muscle groups of our body. We will then go to see three less common exercises, describing their execution:
- Muscle Up
The muscle up is an exercise that trains practically the entire upper body and is really complex to perform as it requires particular strength and agility. The movement is similar to that performed during pull-ups with the difference that we will use the swing to lift ourselves up over the bar, until it is at the height of the abdomen, and then complete the fundamental part of the movement by pushing with the arms until they are extended.
It is necessary to allow the palms of the hands to rotate on the bar, otherwise we will not be able to use the oscillation to lift ourselves. It is also important to bring the shoulders over the bar once at the top, this will make it easier for us to push with the arms to complete the movement. Finally, it is necessary to master the pull-ups before being able to perform the muscle up, in this way our body will be better prepared for this exercise which will require great coordination between the limbs and explosive strength.
- Handstand Push Up
This exercise is also not easy to perform at all due to the strength and coordination required to allow us to stay balanced. To perform a handstand push up, we will have to turn over until we can support all the weight of our body with the palms of the hands.
To help us we will be able to perform the initial movement with the help of a wall, in order to avoid falling by helping us to learn the correct execution of the first part of the movement, touching with the feet against the wall. After learning how to stay in balance with the body upside down, we will go down until the head approaches the floor and then push until returning to the initial position. For beginners, a fundamental technique to learn this movement is to start using a support on which to rest the knees, so as not to overturn the body and consequently stress the joints less and load the muscles less.
- Front Lever
Finally, let's talk about the front lever, an exercise that requires a lot of strength especially in the abdomen. Grasping the bar with a wide grip about shoulder width and with abducted shoulder blades, we raise the legs until they are fully extended, thus forming a straight horizontal line from head to toe. By taking advantage of the firm grip and strength of the body, we remain stable in this position.
Conclusion
In calisthenics there are infinite variations of the most classic exercises, in this way it is possible to develop strength and train the whole body in a complete way, without spending a fortune on tools and gyms, but above all in the open air or in the comfort of your own home. In addition, calisthenics allows us to learn how to perform unique exercises of this practice, ideal for varying the training.
At the beginning, as in all disciplines, it will not be easy to master some movements, but with perseverance and determination anyone will improve until they reach the set goals. healthiergang accompanies you throughout your journey, providing you with everything you need to develop a great physique and to better support the body in the most difficult moments of these sports! Take a look at our huge selection of products and as always, good workout!
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