Calisthenics, derived from the Greek words “Kalos” meaning beauty and “Stenos” meaning strength, is a form of exercise that utilizes one’s body weight for resistance. It is known for improving functional strength, flexibility, and mobility, and is suitable for individuals of all skill levels, from beginners to advanced practitioners.
Benefits of Calisthenics
Calisthenics exercises offer several benefits, including:
Functional Strength and Mobility: Calisthenics improves functional strength, which is beneficial for daily activities and sports performance. It also enhances flexibility and mobility, reducing the risk of injury and promoting overall health
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Full-Body Workout: A comprehensive calisthenics routine can target the full body in as little as 20 minutes a day, making it a time-efficient way to achieve a toned and defined physique.
Resistance Training: Calisthenics serves as a form of resistance training, promoting the development of strength and muscular endurance through bodyweight resistance.
Fundamental Calisthenics Exercises
To master the art of calisthenics, it is essential to start with fundamental exercises before progressing to more advanced movements. These fundamental exercises include:
Push-ups
Pull-ups
Squats
Pike push-ups
Hip hinge exercises
These exercises form the baseline for calisthenics training and provide a solid foundation for individuals to progress to more advanced movements
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Advanced Calisthenics Movements
Once the fundamental exercises have been mastered, individuals can progress to advanced calisthenics movements, such as:
Front Levers: This advanced isometric move requires tremendous core and hip flexor strength and showcases mastery of body control and strength
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Manna: Manna is an advanced calisthenics skill that demands strong shoulder mobility, flexibility, core strength, and lower body compression mobility
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Training Approach
Progressive overload principles can be adapted to calisthenics training without adding external weight. This can be achieved by changing the exercise angle, decreasing the base of support, trying tempo training, and increasing volume
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