These are just some examples of CALISTHENICS but,there are almost a thousand exercises within CALISTHENICS, and we are happy that we always educate ourselves more on the sport/work out.
An overhead bar (sometimes called a chinup bar) is grasped using a shoulderwidth grip. The subject lifts their
body up, chin level with the bar, and keeping the back straight throughout. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow controlled manner. This primarily trains the lats or upper back muscles, as well as the forearms. An underhand grip variation or chinup trains both the back and biceps.
Standing with feet shoulder width apart, the subject squats down as far as possible, bringing the arms forward parallel to the floor. The subject then returns to standing position. Squats train the quadriceps, hamstrings, calves, and gluteals.
Standing on a platform with an edge where the heels can hang (e.g. a curb), lift the body on the balls of the feet. The subject then slowly returns to starting position. This trains the gastrocnemius and to a lesser degree the soleus. A seated calfraise trains the soleus.
Done between parallel bars or facing either direction of trapezoid bars. Feet are crossed with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes up until the
arms are fully extended, but without locking the elbows. Dips focus primarily on the chest, triceps, and deltoids, especially the anterior portion.
Performed in a prone position on the ground, the individual raises the legs, arms and upper body off the ground.
Lying on the back, hands in fists under buttocks, move feet up and down.
This is the name for holding the ‘top’ position of a pushup for extended periods of time. The primary muscle involved in this exercise is the rectus abdominis.
Importance of calisthenics
It is an exercise and a sport as well.Calisthenics has no side effects,since it is a workout that is related to one’s body weight.
When performing this exercise or stretches,the resistance unlike weight lifting, cannot cause any bodily injuries,since the body will give a response to the particular muscle involved in the workout a limit to either the number of repetitions or sets that an individual is performing.
With calisthenics the use of either muscle boosters or steroids is not necessary,as the body burns out when performing the workouts and one thus limits him/herself once the muscles burns,so forcing one to stop.This is the main reason as to why one cannot injure him/herself while working out,the body and muscles targeted during the workout are interrelated.
It is the cheapest and most effective way to work out.With the latest complex movements and only simple bars fitted on the ground,there is no equipment that would at any time need repairs or replacement.This is a workout that can be done anywhere at anyone’s convenience,be it at work,in the office,at home,in the streets,at the party or even at the gym,unlike weight lifting,whereby it is only available in the gym/indoors. CALISTHENICS PROMOTE STRENGTH, ENDURANCE, FLEXIBILITY AND COORDINATION AND AUGMENT THE BODY’S GENERAL WELL BEING BY PLACING CONTROLLABLE, REGULAR DEMANDS UPON THE CARDIOVASCULAR SYSTEM.
The exercises can function as physique builders or serve as warm ups for some strenuous sports or exertions.
Here are 25 benefits of calisthenics that I was able to come across and would like to share.
1 THEY DON’T REQUIRE A GYM MEMBERSHIP
Skip the loud techno music, mirror hogs and sweaty grandmas gentlemen because you don’t need them to do calisthenics. Most of the time all you’ll need is some space and (at worst) a pullup bar. Oh, and did I mention no contracts?
2 THEY CAN PROTECT THE BODY FROM INJURY
By now it’s a common fact that regular resistance exercise such as calisthenics strengthens bone density and builds muscle strength, which takes pressure off your joints
3 THEY STRENGTHEN THE CORE
Unlike using a machine that seeks to isolate muscles to make them work, bodyweight exercise incorporates the entire body into exercises.
As an example you can look at the difference between two supposed legonly exercises:
standing calf raise by machine, which isolates the muscles of the gastrocnemius (calf) by pressing all the weight down through your shoulders and a standing oneleg calf raise.
The second exercise requires balance, coordination of both legs and strength from the core in order to accomplish the exercise. Also, these 29 muscles that fire your abs are activated by activities such as the second exercise.
4 THEY ALLOW YOU TO EXERCISE IMMEDIATELY
Recent findings from Nicola Guess’ research at London’s Newham General Hospital, show that one of the greatest barriers people face to starting a proper resistance exercise program is lack of knowledge. With calisthenics there’s no extra fancy equipment to deepen the problem.
5 THEY ARE FREE
What can beat a program that costs you nothing but sweat and time?! If you’ve ever been behind on your gym payments, you know what I’m talkin’ about.
6 THEY FREE THE BODY TO MOVE IN NATURAL WAYS
Using your own body to drive your workouts vs. some machine promotes a natural and safer range of motion. Ever use the “ROTATE YOUR BUTT” machine? How about the “SPREAD YOUR LEGS GYNO MACHINE?” Awkward to say the least.
7 THEY NATURALLY PROGRESS IN DIFFICULTY
One of the hidden problems of sweating it out at the gym, is that you are SUPPOSED to know how to use a machine before you get on.How many times have your buddies (or you) put WAY too much weight on the squat machine by accident? Pistol squats are naturally much more forgiving.
8 THEY BURN FAT WHILE BUILDING MUSCLE
Often acting as two exercises in one, these exercises are both great strength and cardio training.Bear Crawls and Burpees are better examples.
9 THEY PROVIDE A CHALLENGE FOR EVERY (AGE) LEVEL OF ATHLETE
According to their study of exercise benefits for the aged, Rebecca Seguin, BS, CSCS and Miriam E Nelson, PhD reported in the American Journal of Preventive Medicine that exercise such as calisthenics “have the ability to combat weakness and frailty and their debilitating consequences.”
They also note that “Done regularly…these exercises build muscle strength and muscle mass and preserve bone density, independence, and vitality with age.”
10 THEY MAKE YOU LOOK AMAZING.
11 THEY LET YOU TRAIN LIKE AN ANCIENT OLYMPIAN
Until around the Third Century BC, ancient Olympians presumably relied on benefits of calisthenics and bodyweight exercise while training at the famous Palaestra at Olympia for at least ten months.
12 THEY DON’T REQUIRE WAITING AROUND
If you think that waiting for gym equipment isn’t a big deal then perhaps you haven’t visited a gym on the first
Friday after January 1st.
13 THEY ARE QUICK FROM START TO FINISH
My first real introductions to bodyweight exercise came through Men’s Health’s “BodyWeight Revolution” and Funk Roberts MMA Bodyweight workout videos on YouTube. Each was only 30 minutes max and kicked my butt 10x worse than hour long gym workout.
14 THEY IMPROVE COORDINATION AND OVERALL FUNCTIONING OF THE NERVOUS SYSTEM Plenty said there.
15 THEY CAN HELP IMPROVE YOUR JUMPING SKILLS From WebMD.com (reviewed by Hansa D. Bhargava, MD)
“Plyometrics (“plyo,” for short) used to be called “jump training.” It’s a technique that you can use in many different ways. For instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements.…It’s a fun alternative to an everyday strengthtraining workout that boosts your muscle power, strength, balance, and agility.”
16 THEY PROTECT FROM LIFETHREATENING INJURY
As with all exercise, Highintensity Anaerobic training such as CrossFit and P90X carry some risks, say researchers from the University of Nebraska at Omaha.
In their paper published in the International Journal of Exercise Science,they find that while these activities are currently popular, there is “a lack of information on the safety of this type of…training.”
They are also concerned that repeating exercises like these can lead to rhabdomyolysis, or the products
of damaged muscle cells hitting the bloodstream, causing mental confusion, vomiting and kidney failure.
17 THEY WON’T GIVE YOU BARBELL CALLUSES
Suck, don’t they? Because I had been such a dumbbell and barbell lifter until recently, I accidently (and painfully) popped my calluses during my first day of real calisthenics and pullups. Fun times.
18 THEY DO NOT REQUIRE A SPOTTER
Relish the fact that you won’t be needing to search your local gymnasium for someone strong enough to stop
300lbs. from crushing your chest in half…and smart enough to know when you don’t really need the
assistance. Instead, bodyweight exercises allow you to ‘fail with grace,’ as we say in the user experience world. Either you can do the exercise…or not.
19 THEY SAVE YOU TIME
Between having to locate all your workout stuff, making your stuff smells good enough to work out next to pretty girls, avoiding doing exercises that will get you the wrong sort of attention (think: “Spread Your Legs Gyno Machine”)…driving to your local gym, checking into your local establishment and cleaning up after you’ve sweat over all the fancy equipment-yeah I’d venture to say bodyweight exercises are more efficient on time.
20 + 21 THEY HELP PREVENT HEART DISEASE + FIGHT ABNORMALITIES
According to research from the American Heart Association, exercises such as calisthenics, that often involve aerobic activity, help control lipid (or fat) abnormalities, obesity, diabetes and increases the cardiovascular health of people with and without heart issues.
22 THEY ADD TO BONE STRENGTH
Although a steady calisthenics exercise has not been shown to decrease the effects of a spinal disorders such as scoliosis, it strengthens the bones of participating athletes.
23 THEY MAY CUT YOUR AMOUNT OF NEEDED EXERCISE
According to sage advice from the Centers for Disease Control, “You should do activities that strengthen your muscles at least 2 days per week in addition to your aerobic activities”
Therefore, if you’re using calisthenics, that often combines cardio with resistance exercise, you’re getting double the benefit.
24 THEY’RE FUN
The real truth about working on anything, your body included, is that if you’re going to get ahead, you need to enjoy the journey-that’s how I can rep it out 6 days a week: I love it and I love how it makes me feel… same reason I’m writing this right now
25 THEY EMPOWER YOU TO MAKE THE WORLD YOUR GYM
Ever visited a new town, city or area without an idea of where to go or what do?feeling helpless because you desperately wanted to workout but had zero cash and knowledge of where the gym was.
Back then you probably just did some jumping jacks in the hallway or some pushups off the kitchen counter
(at least that was my experience). But now you and I are empowered.
Fast forward to years later, I walk down the streets of a foreign country (totally lost) but with confident knowledge that the World IS My Gym.
We knew it provided us unlimited ways to get fit whenever and wherever.We ended up doing an upper body workout off of a tree.
It was fantastic!