if you are looking for a way to build muscle without a gym membership then look no further than calisthenics, a form of exercise that uses only your own body weight to build muscle and endurance. In this ultimate guide to calisthenics, we’ll cover everything you need to know to get started, including the benefits of calisthenics, common exercises, and tips for creating a calisthenics routine that works for you.
Related: 21 bodyweight exercises to build strength
What is Calisthenics?
This form of bodyweight exercise is a type of strength training which includes body workouts and can work almost any muscle group on your body with different types of body movements, not only does it improve muscle condition but it also improves an athletes flexibility and lessens the risk of getting injured like weight training.
if you tight on budget, don’t want to join the gym for the equipment and want todo bodyweight training there are advantages of calisthenics, you don’t need to rely on any external equipment such as barbells, dumb bells, kettle bells , calisthenics is strictly bodyweight training. Calisthenics has a wide variety of exercises like squats, planks, pull-ups, push-ups, muscle-ups, lunges, bent and straight- leg raisers, burpees and chin-ups. Further this form of exercises is beginner friendly and can be adjusted to easier exercises that can get a beginner started with no experience.
Weightlifting vs Calisthenics
Weightlifting is beneficial if you want to grow huge hunky muscle mass depending on the person you are but if want more fitness, cardio and a models body then calisthenics is the right exercise for you. Lifting weights doesn’t really increase you fitness level whereas calisthenics increases you fitness level and it is much less riskier then weightlifting, many bodybuilders get back injuries from bodybuilding using weights.
Here are some benefits:
1. It is FREE
Calisthenics is free but there might be a small one time investment in rope and bars but you will not have to pay for equipment, gym memberships and classes from personal trainers.
2. Can be done anywhere and anytime
You can do calisthenics everywhere in the office, park and at the comfort of your home. Calisthenics can be done anytime even when you wake up or in the the evening.
3. Calisthenics is safer then weights
Since you are lifting your bodyweight it is safer is safe then lifting heavy weights and getting injured with weights doing the exercises wrong.
4. It improves cardiovascular
Exercises like mountain climbers, jumping jacks, burpees and jump squats tend to be more vigorous and intense soo this helps increase your cardiovascular because of the increase in hearth rate. Further calisthenics can even be more beneficial then doing traditional methods of workouts such as training with weights and other exercises.
5. Burns Calories
The high intensity exercises which use up a lot of energy like burpees, jumping jacks, mountain climbers etc. help melt away fat increasing the heat temperature of your body which leads to burning a good amount of calories in a short period of time.
6. Beginner friendly
In recent years, This form of exercise has gained significant popularity among fitness enthusiasts worldwide. Unlike traditional strength training, which requires gym equipment, calisthenics involves using your body weight to perform various exercises. The exercises are beginner-friendly and can be performed anywhere, making them a cost-effective and accessible way to get fit. In this article, we will explore why it is a beginner-friendly exercise regime.
7. Calisthenics are fun
A challenge is always fund especially if you are new to this type of training it can be fun to challenge yourself doing new and different exercises then the old boring exercises, you should set goals and shock your body with the new exercises. You should also track your progress by taking pictures before and after.
8. Calisthenics is easy to modify
The movements can be modified to suit any fitness level. For example, push-ups can be done on your knees or against a wall if regular push-ups are too difficult. This makes it a great option for beginners who may need to start with easier versions of the movements.
RELATED: GYM REOPENING
Calisthenics Exercises
Push-ups
Lay flat on your stomach with your arms to the side and palms flat on the floor and push yourself up with you hands and come up on you toes while lying in flat position, repeat this motion for 10 to 20 reps for 3 sets. This exercise builds deltoids, pectoralis major, serratus, triceps anterior, and abdominal muscles.
Pull-ups
Hang on a straight round bar with arms and hands spread apart beyond shoulder and then pull yourself up the bar using your biceps and lat muscle , while you pulling yourself up the bar should stop at your chin.
Planks
Lie with your face facing down looking at the ground with elbows on the floor, legs spread apart leaning on your toes then push yourself up, you body should only be on your elbows and toes and stomach off the ground. This exercises targets the core muscles and make sure you squeeze that abs.
Muscle-ups
Start by hanging on a bar in a pull-up position, shoulders down and back squeeze then swing your legs back and forward to create a forward motion and then raise yourself using the same movement then pull-up and push up on top of the bar towards your hips. Do as many reps as many reps as you can and please be aware the is not a beginner exercise please be safe when doin this type of exercise. Muscle-ups targets triceps, lats, deltoids and pectorals muscles.
Burpees
Burpees is the one of many CALISTHENIC exercises which is equipment free and can be done anywhere and anytime.
How to do a burpees:
1.Stand with your feet and shoulders apart.
2. Then slowly bend your knees and hip’s in a squatting like position.
3. Then your hands should be on the floor in front of you.
4. Kick both your feet back in a plank position.
5. Drop all the way to the floor in a push-up position.
6. come up from the pushup position with your feet forward.
7. Jump straight upwards and repeat.
Chin-ups
This exercise is performed while hanging on the bar with your head between your biceps and pulling yourself up towards the bar to your chin, note your palms should be facing inwards when holding the bar. This callisthenics exercise targets biceps, Abdominals, forearms, lets traps and Rhomboids.
Dips
This is a push callisthenics exercise where the person holds two parallel bars with his hands apart and you lower you lower yourself slowly and come up slowly feeling your chest and triceps muscle working.
How to Get Started with Calisthenics
- Start with the basics – Don’t try to perform advanced calisthenics exercises until you have mastered the basics.
- Set realistic goals – Set achievable goals and work towards them gradually.
- Be consistent – Consistency is key when it comes to calisthenics. Stick to your workout routine and you will see results.
- Challenge yourself – Once you have mastered the basics, challenge yourself with more advanced exercises to continue making progress.
RELATED: Have a passion for fitness.
Example of Calisthenics routine
| Exercise | Reps | Sets |
|---|---|---|
| Push-ups | 10-15 | 3-4 |
| Squats | 10-15 | 3-4 |
| Lunges | 10-15 (per leg) | 3-4 |
| Plank | 30 seconds – 1 minute | 3-4 |
| Jumping Jacks | 20-30 | 3-4 |
| Pull-ups (assisted) | 8-10 | 3-4 |
| Mountain Climbers | 20-30 | 3-4 |
| Bicycle Crunches | 10-15 (per side) | 3-4 |
FAQ
TAKEAWAY
Calisthenics is versatile, anyone can do it from beginners to experience athletes and can be done anywhere that’s how easy it is to take around the exercise knowledge with you. Further you can save on big costs in the long run and it has many benefits discussed in this article with 100s of different exercises to do which are less riskier then weight lifting and healthier.
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