Calisthenics is a type of bodyweight training that tones muscles without the use of machinery, but uses only the weight of the body to achieve goals.
that anaerobic and, if practiced consistently, is able to burn a lot of calories and fat.
Having the body as a fulcrum, training is often compared to that of artistic gymnastics, with which he shares some exercises and attention to the correct execution of the movements, essential for training constantly and achieving the desired results in a short time without incurring injuries. physical.
All the benefits
Calisthenics is a total body workout that leveraging all muscle groups allows for complete toning.
Precisely for this reason, in addition to developing the muscles, it improves posture, coordination and general physical strength, increases flexibility, joint mobility, increases energy expenditure and promotes harmonious development of the body.
There are also many benefits on a mental level, first of all the development of concentration.
, performed one in a row to the other, to be chosen according to preferences.
The most common are push-ups, dips, abdominals, squats and planks, but there are no limits, the important thing is that the sequence makes the muscles of different parts of the body work harmoniously.
Anyone can do it and it is also perfect for beginners because it does not involve excessively hard work, at least at the beginning. The intensity, in fact, depends on the type and number of exercises chosen, the repetitions performed and the time dedicated to training. .
The training is usually divided into 4 moments:
- warm up
- technical work
- enhancement work
- cool down.
In this discipline the concept of progression is very important and for it to happen, in addition to adding new exercises to your sequence, you must increase the difficulty of each one, inserting more challenging variants.
, which parts of the body need to be trained more and which are less.
In light of this awareness, a beginner's training plan should focus on the basics.
Starting with the performance of pull-ups, push-ups and squats, for example, the general strength is improved which, once it reaches a good level, allows it to be further stimulated, increasing the difficulty of the exercises themselves or adding more specific ones.
Do not forget the training of the central part of the body, the core, to be carried out by including in the circuit different sets of abdominals.
As for the push-ups, for a beginner it is better to start by doing them against the wall or kneeling, and then move on to the execution on the ground and, at a later time, to variations in jumping or with one hand.
Minimum equipment needed
Being a free body circuit, calisthenics allows it to be carried out in any place and without the need for specific machinery.
However, at least one bar must be used for pulling and pulling exercises.
If possible, you should also have the parallels at hand, which are essential for training the push.
Number of repetitions for each: from 6 to 8.
How long: 5 days a week, 3-6 months.
The order of execution is not fundamental. A trick could be to start with those judged more demanding in order to face them with greater energy, and then move on to the lighter ones with the passing of the minutes.
front leverNumber of repetitions for each: 12
How long: 3-6 days a week for 4-8 weeks.
