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Gain Strength By Body Weight Only: The Easy Guide To Calisthenics

When most people think of strength training, they think of lifting weights in a gym.

However, there is another option: calisthenics.

Calisthenics is a form of strength training that uses only your body weight to build muscle.

It has many advantages over traditional weightlifting and can be done anywhere and anytime (weather permitting).

In this blog post, we'll discuss the basics of calisthenics and how to get started!

CALISTHENICS VS WEIGHT

Calisthenics is a form of strength training that uses only your body weight to build muscle.

Calisthenics workouts are usually done without equipment or with minimal equipment like pull-up bars and dip bars.

Even if you use a few pieces of equipment, you won't use any weights.

There is no one way to do bodyweight workouts. For example, calisthenics can incorporate plyometrics or jump training for speed and explosiveness as well as yoga poses for flexibility and balance.

The goal of calisthenics workouts is to use your whole body and work multiple muscles at once.

When it comes to intensity, calisthenics workouts are typically more intense than traditional weight training because they involve using many muscle groups simultaneously instead of isolating one area like with machines or free weights.

THE BENEFITS OF CALLISTHENIA

Using calisthenics as your primary form of strength training has many benefits, especially if your goal is to improve your overall test performance in the armed forces.

MORE BANK FOR YOUR MONEY

Calisthenics is a full body workout that engages multiple muscle groups simultaneously, resulting in a more effective and efficient workout.

IDEAL FOR ALL FITNESS LEVELS

Calisthenics can be adapted to any fitness level, making it a great option for beginners and experienced athletes alike.

ENHANCED MOBILITY AND FLEXIBILITY

Calisthenics can help improve mobility and flexibility , which can help improve functional movement patterns.

CONVENIENCE

Calisthenics can be done anywhere and anytime with no equipment needed.

NO GYM MEMBERSHIP REQUIRED

As mentioned earlier, calisthenics workouts can be done anywhere with minimal equipment.

This makes it a great option for people who don't have access to a gym or those who prefer not to join one.

Best of all, you'll save money by sticking to calisthenics workouts.

 

LOW RISK OF INJURY

Because calisthenics moves use your own body weight, they are low impact and can be performed safely by almost anyone without risk of injury .

CALLISTHENIC WORKOUTS

Now that we know a little more about calisthenics, let's take a look at some sample workouts you can start doing today.

CALLISTHENIA CHEST WORKOUT

The muscles targeted during a chest workout include the pectoralis major and pectoralis minor. You will also feel it in your shoulders and arms.

The following chest exercises can be done anywhere with no equipment needed:

 

PUMPS

To perform a push up , start in a plank position with your hands slightly wider than shoulder-width apart.

Lower yourself to the floor, keeping your core engaged and your back straight.

Push yourself back up to the starting position.

 

DIAMOND PUMPS

To perform a diamond push-up, start in a plank position with your hands together and forming a diamond shape.

Lower yourself to the floor, keeping your core engaged and your back straight.

Push yourself back up to the starting position.

 

WIDE GRIP PUMPS

Follow the same guidelines as traditional pushups, but move your hands farther into a wider stance.

CLOSE GRIP PUMPS

As above, but your hands will be inside shoulder width apart.

SPIDERMAN PUMPS

Start in a traditional push-up position.

As you lower yourself to the floor, bring your right knee up to your right elbow and your left knee up to your left elbow.

Push back to starting position and repeat on the other side.

CALLISTHENIC LEGS WORKOUT

Leg muscles are some of the biggest and most powerful in the body, and they need to be worked regularly for strength and size.

Muscles targeted during leg workouts include the glutes (buttocks), quadriceps, hamstrings, calves, and hip flexors.

The following gymnastic leg exercises can be done anywhere and the only recommended equipment is a bench, chair, or something to rest your foot on:

LUNGES

To perform a lunge, start in a standing position with your feet together.

Step forward with one foot and lower yourself, keeping your front knee behind your toes.

Push back to starting position and repeat on the other side.

 

BULGARIAN SPLIT SQUAT

Start in a lunge position with your back leg elevated on a bench or chair.

Lower yourself, keeping your front knee behind your toes.

Push yourself back up to the starting position.

SQUATS

Start in a standing position with your feet shoulder-width apart.

Lower yourself keeping your back straight and core engaged, making sure your knees don't go over your toes.

Push yourself back up to the starting position.

JUMP SQUATS

Start in a standing position with your feet together.

Squat down keeping your knees behind your toes and jump as high as you can.

Land softly and squat down to return to the starting position.

PISTOL SQUAT

Start in a standing position with one leg forward.

Lower yourself keeping your back straight and core engaged.

Push yourself up to the starting position without letting your foot touch the floor and repeat on the other side.

CALF RAISE

To perform calf raises, stand with your feet together and press down on the balls of both feet, raising your heels as high as you can.

Hold the position for a moment before lowering back down.

BACK TRAINING CALISTHENICS

The back is a large and complex muscle group that needs to be worked regularly for strength and size.

The following back gym exercises can be done anywhere and all you need is a pull-up bar:

 

PULL-UPS

To perform a pull up , hang from a bar with your palms facing you.

Pull yourself up to the bar until your chin is above the bar, then lower yourself back to the starting position.

Be sure not to sway while performing this exercise, as it can prevent you from engaging the correct muscles.

WIDE PULLUPS

To perform a wide-grip pull-up, hang from a bar with your palms facing you and your hands wider than shoulder-width apart.

Follow the same instructions as a traditional pull-up.

PULL-UPS

To perform a pull-up, hang from a bar with your palms facing you.

Pull yourself up to the bar until your chin is above the bar, then lower yourself back to the starting position.

SUPERMAN

Lie face down with your arms and legs straight.

Slowly raise your head, chest, and legs off the ground while keeping your back straight.

Hold the position for two seconds and then slowly lower yourself back to the starting position.

CALLISTHENIC SHOULDER EXERCISE

The shoulder muscles are among the most complex and important in the body. The following calisthenics shoulder workout can be done anywhere with no equipment needed:

YTWL

To perform a YTWL, start in an upright position with your feet shoulder-width apart. Now bend slightly at the hips.

Let your arms hang down.

Raise your right arm above your head while extending to the side.

Rotate it toward the ground as if hitting someone behind you (make a Y).

Lower your arms, then bring them back to the sides (make a T).

Again, lower your arms, then just raise your elbows to shoulder height, then bring your hands up and out (do a W).

Finally, lower your arms again. Now lift them up and keep them turned so that your hand is now pointing towards the floor (make an L).

BEAR CRAWLS

Get into a crawling position on all fours with your hands under your shoulders and your feet hip-width apart.

Step forward on all fours, maintaining a low squat the entire time.

PIKE PUSH UP

Start in a high plank position with your feet together and your hands shoulder-width apart.

Lower yourself toward the floor, keeping your back straight, until your head is between your arms.

Push yourself back up to the starting position.

SHOULDER TAPS

Start in a high plank position with your feet together and your hands shoulder-width apart.

Tap your left hand on your right shoulder, then return to the starting position.

Repeat on the other side.

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