Have you heard of calisthenics? Try it now!
In a world filled with fancy gym equipment and high-tech workout gadgets, it’s often easy to overlook one of the most effective and enjoyable forms of exercise: calisthenics. No, it's not a new dance craze or a trendy fad. Calisthenics is the art of using your own body weight to build strength, flexibility and endurance, all while having a blast doing it!
What exactly is calisthenics?
Calisthenics is like a playground for adults, where every bar, bench and open space becomes an opportunity to move, groove and improve your fitness. Think of classic exercises like push-ups, pull-ups, squats, lunges and planks – these are the bread and butter of calisthenics. But don't be fooled by their simplicity; when done with proper form and intensity, these exercises can sculpt your body into a lean, mean machine.
Is it for me?
One of the best things about calisthenics is its inclusivity. It doesn't discriminate based on age, gender, or fitness level. Whether you're a beginner looking to dip your toes into the world of fitness or a seasoned athlete searching for a new challenge, calisthenics has something for everyone.
Benefits galore!
Now, let's talk about the perks. Calisthenics isn't just about getting ripped abs or bulging biceps (although those are certainly nice bonuses). It's about functional fitness - the kind that helps you conquer everyday tasks with ease and grace. By mastering your body's movements, you'll not only build strength but also improve your balance, co-ordination, and agility.
Plus, since calisthenics relies solely on your body weight, you can kiss goodbye to expensive gym memberships and clunky workout machines. All you need is a bit of open space and maybe a sturdy pull-up bar or a set of parallel bars if you're feeling fancy.
What results can I expect?
So, what kind of results can you expect from diving headfirst into the world of calisthenics? Well, that depends on your goals. Want to sculpt a chiselled physique? Calisthenics has you covered. Dreaming of mastering impressive feats of strength, like handstand push-ups or one-arm pull-ups? With dedication and practice, you can make it happen.
But perhaps the most significant result of all is the sense of empowerment and accomplishment that comes with conquering new challenges and pushing your body to new heights. There's nothing quite like the feeling of mastering a new skill or setting a new personal best – and in the world of calisthenics, the sky's the limit.
Start with these
Dips:
- Find a stable surface like a bench or chair and sit on the edge with your hands gripping the edge beside your hips.
- Walk your feet forward so your knees are bent at a 90-degree angle and your arms are supporting your weight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground, then press back up to the starting position.
Jump squats:
- Begin in a squat position with your feet shoulder-width apart.
- Use big bursts of energy to jump into the air, reaching your arms overhead.
- Land softly back into the squat position and immediately pop back up into the next jump.
Mountain climbers:
- Start in a plank position with your hands directly beneath your shoulders.
- Quickly alternate bringing your knees toward your chest, keeping your hips low and your core engaged.
- Move as quickly as possible while maintaining good form, as if you're running in place horizontally.
Handstand hold:
- Find an open wall space and place your hands on the ground about shoulder-width apart, arms fully extended.
- Kick your legs up against the wall, aiming to create a straight line from your wrists to your hips.
- Engage your core and hold the handstand position for as long as you can.
- If handstands are too challenging, try wall walks instead: start in a plank position facing away from the wall and walk your feet up the wall while walking your hands towards the wall, then walk back down.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.