Table of Contents
- 5 CALISTHENICS BENEFITS
- WHERE TO GET KNOWLEDGE
- LIST OF EXERCISES:
- ТОР 10 CALISTHENICS EQUIPMENT
- WORKOUT ROUTINE FOR BEGINNERS
Choosing options for training many people want to enhance the functionality of their body. In doing so, they are not always ready to attend gym or engage in team sports. In this case, you should pay attention to the Calisthenics. You will have a wide variety of exercises with your body weight and minimum equipment available. You can increase strength and endurance. So let’s take a look at the topic of How to Start Calisthenics and get results quickly.
5 CALISTHENICS BENEFITS
Consider what the key benefits of this type of training and what results you can expect.
Benefit #1: Workout Anywhere & Anytime
You are not limited to the possible time of the workout. Coach at any time convenient for you. Duration of workouts you also define yourself. It makes good use of their leisure time. You don’t need to spend time getting to the gym.
A large part of exercises you can perform even at home.
Benefit #2: It’s Almost Free
You don’t need expensive equipment or equipment. Will be quite comfortable sports clothing and footwear. If you want to train at home you will need a fitness mat which is available. And any additional equipment will cost no more than a hundred dollars.
Benefit #3: Improved Functionality
In the future this training makes it easy to start to engage in martial sports, play basketball or football. The muscles will be more resilient and receptive to training weightlifting.
Benefit #4: Health Benefits
You don’t get this load on your joints as if weights or running at large distances. No extreme loads on the heart. Of course, you must also perform the workout and follow heart rhythm making breaks between exercises.
Most basic exercises comprehensively develops and shapes the body effective muscular corset. More likely you have not left lagging muscle groups. Integrated load improves metabolism. The intense workout burned a lot of calories and burns excess fat.
Benefit #5: Available for All
A wide range of exercises allows creating a training program that fits the girls or guys. Simple start is available for all.
WHERE TO GET KNOWLEDGE
In any case, you must purchase a basic understanding of the principles of training. This will allow you to more intelligently shape your training process. Use an integrated approach to training. For the formation of this knowledge you can choose for yourself one of the most convenient source of information for you.
#2 Calisthenics Books
A large part of the ideas already invented and described in the books. You can buy an electronic version of the book or the audio book and listen to its contents in time. Why is it better than Google? In the books of information more reliable.
#3 Consultation with a Trainer
Maybe it is the best solution. Live communication with coach and better joint training 1-2 will evaluate your current state. You can quickly get answers to your questions. The coach will pick up an optimum set of exercises for you individually and will provide a number of useful recommendations.
LIST OF EXERCISES:
You can use any of the exercises and their variations. It is desirable that the workouts were varied. This will constantly evolve. Consider the basic exercises for different muscle groups, you can do without equipment. You will need only a horizontal bar and mat for fitness.
# 1 PUSH UPS for Chest/Triceps
Possible variations of Diamond push-ups, Bench Dips, Clap push-ups, Spiderman push-ups and others. Using these options we can do push-ups our workout more efficient.
# 2 PULL UPS for Back/Biceps
To perform pull-ups require horizontal bar. Having hung on the horizontal bar without rocking through the reduction of back muscles lift the chassis while Chin will not. On the highest point of the shoulder blades are reduced. Through this exercise, you develop your back muscles.
# 3 DIPS for Chest/Triceps
If you do not have bars you can run another option exercises. Need a bench or Chair. You lean your hands on the bench. Feet put on the floor or can also be installed on a chair or bench. Bending arm body falls to the floor and returned to its original position.
# 4 CRUNCHES for ABS
Simplest and effective exercise for muscles. Also, has many variations. You can use an inclined bench, perform twists and other variations of the movement. In any case this exercise strengthens muscles qualitatively press.
# 5 SQUATS for Legs
This exercise engages large muscle groups. This promotes the release of hormones that stimulate muscle growth. It is therefore important to include in such training exercises that increase anabolism.
# 6 PLANK for you Core
Plank allows to train the muscles of core and waist, making them stronger and hardier. It is important to form a muscular corset protects internal organs. It also allows more correctly perform exercises with additional weight holding down the back straight.
# 7 LUNGES for Legs
If exercise is too simple for you, you can use the extra aggravation. This can be a dumbbell or kettlebell. They can hold ourselves or take in each hand and carry the drooping along the hull.
ТОР 10 CALISTHENICS EQUIPMENT
We’ve already covered what exercises you can Start Calisthenics. The focus that you need is the desire to play sports. For the most part exercises used your own body weight. But if you tap into easy-to-use and affordable costs additional equipment you will be able to do more different exercises. So let’s look at the most useful Calisthenics Equipment.
# 1 POWER TOWER – 4 in 1
This equipment will also be useful if you want to train at home but you do not have the ability to mount the horizontal bar in the wall. Choosing a power tower for home is worth paying attention to the weight limit. The cost of such equipment starts from the amount of one hundred dollars. It does not take much space and is multifunctional.
# 2 GYMNASTICS RINGS
Their cost is affordable and at the same time they are durable. You can hang them anywhere. They won’t take up any space. At the same time they can be used by athletes of different levels of training. To perform the exercises you train not only the main muscle groups but also stabilizers. This greatly improves your functionality.
We recommend that you try to use them in your training.
# 3 DOORWAY BAR
In some cases, you will not be able to adjust the height. This drawback should be provided in advance before purchase. The rest of the Doorway pull up Bar is a good opportunity to perform pull-UPS at any time without leaving the apartment. It is convenient and saves time.
# 4 AB WHEEL
The main benefits of AB Wheel is an affordable cost, small size, the effectiveness of the exercises with it. Most of the models are collapsible rollers. You can easily take it with you to practice anywhere.
# 5 RESISTANCE BANDS
At low cost, the resistance bands are versatile. They will be useful for both beginners and more trained athletes. They won’t take up much space in a gym bag. Recently I actively use them in my training. Apply both for warm-up, and in difficult coordination exercises.
# 6 DIP STAND
The advantage of DIP Stands is low cost, compact size, ease of use. Choosing necessary to consider the size and in particular the distance between the arms. Also it is desirable that the handle was non-slip. Note that the legs contain non-slip pads. This will increase stability.
# 7 PUSH UP BARS
Choosing handles pay attention to different options. They can vary in height, shape and functionality. Some turn in motion making it as comfortable as possible. Others allow you to perform additional exercises. If possible, test and compare the options before buying. In one of the reviews we discussed in detail the Best Push Up Bars
# 8 JUMP ROPE
This is a fairly cheap fitness equipment. It doesn’t take up much space. But its use is very useful. The choice of options is large enough. We recommend taking into account your growth. Handles should be comfortable. In one of the next reviews we will give more detailed recommendations for the purchase.
# 9 WEIGHTED VEST
Usually performed standard exercises pull-UPS, dips, push-UPS, jumps. Such training allows you to overcome the plateau and stagnation of results. Ideally, the weight should be adjustable. The vest contains pockets in which you can put filler. Beginners will probably not need it, but it will be important for those who are already training and want to improve their performance.
# 10 STABILITY BALL
Using the ball is useful in complex training. With it, the plank exercise will be both more effective and more interesting. Similar to any other exercise. We recommend you to pay attention to this accessory and maybe you will actively use it in the future.
WORKOUT ROUTINE FOR BEGINNERS
We do not recommend beginners to train 7 days a week. The body is important to have time to recover. This will avoid over-training and overall progress will be better. It is necessary to gradually increase the load and intensity. The duration of training should be about an hour.
Initially, it is better to perform a comprehensive training on all the muscles of the body. After some time, it is possible to divide the training into muscle groups. Consider an example of a training program for a week with a training mode every other day.
It can also be useful this video where the details of the exercises and typical mistakes of beginners.