Even if you havena��t come across the name before, you’ve certainly tried calisthenics already. In a nutshell, ita��s a body-weight training a�� without any loads and special gym equipment. So if you ever performed crunches, push-ups, burpees and the like, you’ve been doing calisthenics. Herea��s why you shouldn’t underestimate body-weight training, even if you are a fan of lifting weights at the gym to build muscles.

1.) Exercise at home with no equipment

The most obvious benefit of calisthenics is that you practically dona��t need any equipment or a lot of space to work out. In other words, you dona��t have to leave home. And this brings other benefits: in terms of time efficiency, this means you dona��t have to spend time to commute to the gym, and then back home; in terms of money, you dona��t have to pay for the gym membership.

Doing calisthenics, you can (but you don’t have to) use a pull-up bar, a jumping rope, or a resistance band or TRX, which are dirt cheap and may be easily installed in your house.

2.) Strengthen the whole body

Most of calisthenic exercises engage more than one muscle group. Take a classic push-ups, for instance: you basically work your chest (or the triceps, depending on the push-upa��s variation), yet to perform a proper push-up you have to brace the whole body including the quads, the glutes, the core and abs. What is more, these muscles have to work in harmony and tone in the right moment a�� which brings us to the next benefit of calisthenics a�� coordination.

3.) Develop coordination

It’s not just strength that you improve doing calisthenics, but it’s also coordination. Without the cooperation of different body parts, the proper order and rhythm of movements, you wouldn’t be able to perform a single rep of burpees, jump rope, or pull up on the bar. Doing calisthenics, you improve your body’s motoricity as a whole a�� mind you that strength is not the only component of fitness.

4.) Develop flexibility

Another aspect of physical capability which can be developed thanks to calisthenics is flexibility. Most of body-weight exercises involve an extended movement amplitude a�� the movements are fully extended a�� which results in building strength without loss in flexibility. That doesn’t mean, however, that you dona��t have to stretch if you perform crunches, lunges, or squats.

You should perform some dynamic stretching at the end of your warm-up, and static stretching at the end of your training session. This works in a kind of a circle a�� the more flexible you are, the wider the range of movements in your workout a�� an thus the greater the efficiency of exercises. The wider the range of movements in the exercises, the better for your flexibility.

5.) Develop endurance

Finally, if the calisthenic exercises are performed properly in the adjusted number of reps and sets, they can really boost your bodya��s endurance. Especially great for the musclesa�� endurance are body-weight exercises which require holding still a position for some amount of time. Great examples are plank (in different variations) or v-sit.

6.) Lose fat effectively

If your goal is burning fat, calisthenics should be your best friend. Except for cardio, your workout should also involve some strength exercises to build muscles and lose weight more effectively shaping up your figure at the same time. The calisthenics can be safely performed with high intensity, and thata��s why they are really great for fat fighters. Make sure you look up HIIT and Tabata workout to find out some more about safe and effective ways for weight loss.

7.) Avoid monotony

HIIT and Tabata regimens are only two ways for organizing your callisthenic workout. You may also try circuits or pyramids to do calisthenics with the optimal effectiveness and time efficiency. If you do work out on the gym with loads, you may also complement your workout plan with some calisthenics a�� just to do something different from time to time. The more variety in your workout, the greater the motivation to keep going.

To make it even more clear, no one says you should abandon the gym for calisthenics. The two are not mutually exclusive, and combining them may bring really great effects. On the other hand, it would be quite a loss if you abandoned calisthenics just because you started training with weights on the gym. Note that you can incorporate some body-weight exercises to your gym routine.

And if someone tells you that training without loads is for children, ladies, and seniors while a�?real mena�? do a�?real weightsa�?, ask them to show you 10 properly executed single-hand push-ups, 10 L-sit lifts , or 10 pistols. Then ask their opinion on calisthenics again.

Asimismo, destacó que en la jurisdicción han brindado atención gratuita a más de 1.000 personas. La información es poder y https://historia-parafarmacia.com/ la clave es que acudas con tu experto en salud.

I couldna��t even find a video demonstrating a proper single-hand push-up, so if you know one, please leave the link in a comment below.

Where to find the exercises?

Calisthenics can be really challenging if only you know enough exercises and perform the number of reps and series at an intensity that will be adjusted to your capability. For more calisthenic challenges, keep reading our blog.

And if you look for some calisthenics for everyone, you may check 52C Daily HomeA�Routines here, or like our Facebook fan page Fit & slim without the gym, where you can find a new body-weight exercise every day from Monday to Saturday.

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.