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How to get into calisthenics: A beginner’s guide

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There aren’t many workout styles that are as divisive Body weight training. While some feel that working out using only their body weight doesn’t make sense (usually because they’re doing it wrong), there are others who find functional, equipment-free training a great way to build strength.

More and more people seem to be joining the latter group, as gymnastics has been trending online for months on end. It seems like we all desperately need to know how to break into the sport — and what moves count as calisthenics.

what actually he is Gymnastics?

For those who are not in the know, gymnastic exercises come from ancient Greek words Callos (meaning “beauty”) f Stenus (meaning “strength”). An exercise that has been around for thousands of years, it revolves around using your own body weight as resistance to build muscle. Type the term into Instagram and you’ll see posts of people hanging from bars, hanging themselves in the air using one arm, and swinging from hoops. But these impressively beautiful poses are only a small part of what it takes to practice.

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The goal of calisthenics is Create muscle growth and strength without the use of external weights,” says Jess Rossart, gym director and trainer at The fitness. “You may use different devices to push and pull your body, for example, rings or bars, but all the resistance comes from your weight alone.”

While it sounds like a technical exercise, you might be surprised to know if you’ve been doing it Air squat And the pressure in the gym Or your living room, you were working out.

How do calisthenics differ from regular strength training?

There are many ways to build strength, including using iron And kettlebells, running and even gardening. Gymnastic exercises are a form of strength training that makes you stronger by using your body as resistance.

If you tend to think of bodyweight exercises as more for beginners, you’ve clearly never met someone who does bodyweight exercises. they Unbelievably Strong, and that’s because gymnasts are constantly progressing with their exercises, even without equipment, says Rossart.

“You might start with a single-knee push-up, then do a full-body push-up, then do a jump press or a one-handed push-up,” she says. In short, there is always a way to make the exercises more difficult and continue to progress in calisthenics.

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What are the benefits of gymnastic exercises?

Improve posture and strength

Since calisthenics is a form of strength training, you will build a flexible body. a Study 2017 Posted in Isokinetics and Exercise Science Journal found significant improvements in posture and strength in people who followed an eight-week calisthenics training program.

No equipment means it costs nothing

If you still don’t think body weight training can be any good, prof Paper 2018 From Journal of Strength and Conditioning Research It found that people who did pushups had similar improvements in one test of max (how much weight they could bench press for one rep) and press performance compared to those who did bench press. Basically, calisthenics and weighted exercises can lead to the same gains.

It requires little space

For Rozart, this is good news: it means that anyone, anywhere, can become powerful. “There’s a really low entry point for people to start exercising because you don’t have to buy any expensive gym kit or memberships — you can start doing calisthenics in your own home,” she says.

It’s great for injury rehabilitation

It is also good for people who may be back from injury or are new to training and not ready to take on heavy weights. “It will be friendlier on the joints because it can move through the movement patterns without worrying about external load,” says Rossart. This will also improve mobility in the long run, so if you want to add weights, you’ll be safer doing so.

An opportunity to play and learn new skills

For people who are more advanced in their training but are considering making the switch, one of the main things that draw people to calisthenics is that it is a skill-based exercise. You won’t simply be counting the weight on the tape or the minutes on your watch but you will learn and progress through new exercises that can feel more motivating.

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Everyone loves it when Install the first stand on their handsThen they want to learn how to hold it for a longer period of time or to stand on their hands to walk. Gymnastics exercises are so much fun and there’s a lot of progression to be made,” Rossart agrees.

How to start gymnastics exercises

There are four essential components to any strength training session, including calisthenics. here they are:

  1. Pushing with your upper body, like in a push-up or a handstand (you can use a wall, don’t worry)
  2. Pulling with your upper body, including ring rows and pull-ups (or monkey bars, if you’re training outside)
  3. Hinged hips, like Scandinavian curls or good morning
  4. Squats with the knees, including air squats and traditional lunges

“Choosing one exercise from each of these sections is a nice way to coordinate a core workout without feeling overwhelming,” says Rossart.

She recommends doing an EMOM (every minute per minute) style setting—which means you perform two exercises back-to-back every minute, per minute.

It could look like:

one group

  1. Eight push-ups
  2. eight good morning,
  3. Rest until the minute is up
  4. Repeat eight times

Set two

  1. Then try eight rows
  2. Eight stabs
  3. Rest until the minute is up
  4. Repeat eight times

Otherwise, you may want to spend more time working on skills like handstands or dips.

How to warm up properly (especially the wrists)

As always, warming up is important when performing calisthenics. One difference between calisthenics and weight exercises is how hard your wrists work to stabilize your body weight, so be sure to take the time to properly warm up those joints.

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“A simple way to do this is to rock back and forth on your wrists while you’re in a quadruple position. From the same quadruple position, try lifting your palms off the floor so your weight is loaded through your fingers and then lowering them back down for a few reps to make your wrists feel mobile and warm,” says Rossart.

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Alexandra Daddario is supposedly vacationing with her new husband, Andrew Form. The pair tied the knot in June this year after Meeting in New York during COVID. They were engaged by the end of 2021.

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