It sounds fancy, right, but these forms of exercise are as beneficial as they sound. So, what exactly is calisthenics? What are the benefits of calisthenics exercises for fitness? Calisthenics is a type of strength and muscle training workout that uses your body weight as resistance. The answer is simple it is a kind of strength and muscle training workout using your body weight.
Any person can perform these exercises even if they are not professionally trained. These forms of workout originated in ancient Greece, but their advantages can still be practiced in the current world.
In these kinds of exercises, the basic movement of large muscles is involved which enhances the coordination and flexibility of reflexes.
Benefits Of Calisthenics Exercises for Fitness :
There are multiple calisthenics exercises for which one can opt, but working with your body weight has multiple benefits.
- For these exercises, there is no need for types of equipment.
- Builds up excellent strength in the body.
- An efficient method of functional movement training.
- Provides constant results for strength and muscle mass.
- Does not affect the joints and body connective tissues.
- No equipment needed: They can be done anywhere, anytime, using your body weight.
- Full-body workout: Engages multiple muscle groups simultaneously.
- Builds strength: Promotes functional and practical strength.
- Improves flexibility: Enhances joint mobility and range of motion.
- Boosts endurance: Increases cardiovascular fitness.
- Enhances balance and coordination.
- Cost-effective: No need for expensive gym memberships or equipment.
- Suitable for all fitness levels: Easily adaptable for beginners to advanced athletes.
- Promotes body control and awareness.
- Supports weight loss and body composition improvement.
Types of Calisthenics Exercises:
From beginner to advanced various exercises will provide you with better results. All of these exercises can be found in this blog so why wait let’s get into it.
Pull Ups
This is an easy-to-do exercise where you just need a pull-up bar and all the other work gets done by your body weight.
To perform this you have to stand straight in front of the bar and then make a firm grip over the bar in such a manner that your arms are in the width of your solders. Now with that grip pull your body up with your muscle force until your head is above the bar and then slowly come down below the bar.
Pull-ups help in building upper body strength and also impact the muscle strength of arms because the involvement of these muscles is there.
Burpees
An overall movement of muscles is gained with the help of burpees. It is also a high-intensity workout that burns more calories in less time.
To perform this, stand on heels with feet apart at shoulder width and hands joined together in claws. Now push the hips beside and lower the body similar to the squats. After this put the arms on the floor, and push back the foot away, forming a position like push-ups. Keep the back straight and return to the squat position again. At this time have a little jump and land straight back to your feet.
Burpees help in working on the abdomen area as well as maintaining good coordination with the brain and its body. Mostly all the muscles get involved while performing burpees.
Wall Push Ups
It is an easy substitute for normal push-ups and involves the same muscles of the body like core and arm muscles.
To perform this, put your palms straight to a wall. Make sure that your arms are perpendicular to the body. Now put the body weight on the toes and start to lean forward by bending the elbows. Try to go as near the wall as possible and return to the original position.
Wall push-ups help in maintaining the good practice for normal push-ups and it is generally easier to perform with all the same benefits.
Russian Twist
For core shoulders and hips, this is a very appropriate exercise. It can also be performed as a warm-up exercise for muscles before a proper workout.
To perform this, sit on the floor or mat and straighten your legs. Now lean back a little bit and make a V-type structure of legs. Put all the body weight on the torso and balance out the body. Now clamp your hands and keep the legs stationary. Move the upper portion of the torso side by side.
Russian Twist helps in shaping the core and allowing those muscles to be more flexible. It also puts a slight pressure on the backbone for the required stretching.
Squat Jump
A modified version of regular squats is the squat jump. It is an arm and torso exercise and can be performed at the beginner level too.
To perform this, stand straight with feet wide apart. Make a position like a hand claw. Now lower the body in such a way that your hips go back and you are in a half-sitting position. While going back to the original position, finish this exercise with a small jump and land on your original starting position.
Squat jump helps in improving the strength of the lower body and makes the core more strong by double-impacting it with a jump.
Flutter Kicks
It is an exercise for the hips and abdomen. This can be performed while on the ground or by using dip bars.
To perform this lay down straight on your back. Keep the arms straight and near to the body; similarly, the legs should be kept as close as possible. Now kick alternatively in the air with straight legs, but make sure that both legs won’t touch each other. After every set lay your foot straight on the ground for good blood flow.
Flutter Kicks helps in toning the calf muscles and it seems easy. But if the time for this exercise is increased it will convert into the difficulty level as well.
Crunches
Thigh muscles are very strong and hard to train. But crunches can make them easier. This is a coordinated workout of the thighs and lower back.
To perform this, lay on a flat surface with your back flat. Now bend your legs and keep your foot on the ground. Bring your arms to the back of the head in a butterfly position. Now, with the help of core muscles, lift the upper body and touch your elbows with the knees. After this come back to your comforting position.
Crunches help in the hard pulls of those tight muscles. There are multiple variants of performing crunches like cross-crunches, but to avoid muscle fatigue start with the basics.
Summary
Calisthenics exercises are the basics and most easy to perform for beginners and are beneficial. People who are in advanced pieces of training use these exercises as warm-ups to make their muscles ready for upcoming intensity. These kinds of exercises can be done without any help but make sure to start slow to avoid any injury.
People who face various body pains should only consider these after consulting their doctors. Otherwise, there is no harm in performing these exercises. They are not just easy but also very effective in making the muscles strong and flexible with time. With easy steps, you can perform all the exercises mentioned in this blog.
