Calisthenics: what it is and exercise routine for beginners

Callisthenics is a type of training that aims to work on muscle strength and endurance, without the need to use gym equipment, not least because one of the principles of callisthenics is the use of the body itself to increase muscle mass.

In addition to increasing strength, endurance and body awareness, calisthenics increases flexibility and mobility. Therefore, calisthenics techniques are incorporated into some sports, such as crossfit, functional training and gymnastics, mainly.

It is important that calisthenics exercises be done under the guidance of a trained instructor so that you can be sure that the techniques are being performed correctly, there is less risk of injury and it is possible to achieve the greatest amount of benefits possible.

Benefits of calisthenics

Callisthenics can be practiced by anyone as long as they are properly accompanied by a physical education professional, as it has several health benefits, such as:

• Increased flexibility and joint mobility; Increased muscular endurance and strength; Increased body awareness; Increased muscle mass; Activated metabolism; Increased energy expenditure and decreased fat percentage; Development of motor coordination; Better body balance.

In addition, as calisthenics does not require gym equipment to be practiced, this type of activity can be performed in any environment, which makes it not a monotonous activity.

Calisthenics routine for beginners

This exercise routine helps to work the whole body, stimulating the muscles of the legs, abdomen, arms, back and chest, and was created for those who are starting this type of training, as it requires a lower level of strength, agility and flexibility.

It is recommended to repeat this routine up to 3 times, resting 4 minutes between each and 30 seconds to 1 minute between each exercise.

1. Sit against the wall

To do this exercise, stand up against a wall, and then place both feet about 60 cm ahead, without removing your back and butt from the wall. In this position, slide your butt over the wall until your knees are at 90º. Hold for about 30 seconds.

This exercise is similar to the squat, working mainly the muscles of the glutes and thighs, but without causing wear and tear on the knee, so it is a good option for those who have injuries in this joint.

2. High pull

For this exercise a high bar is necessary and, therefore, a good option is to do the exercise in the square, using the bars. To do the exercise, grab the barbell, placing your hands slightly wider than shoulder width. Then, pull your body up until the bar comes close to your chin. Descend and ascend 3 to 5 times.

This type of bar exercise, in addition to working the arm muscles, is excellent for toning the back muscles, helping to broaden the shoulders, for example.

3. Squats

The squat is a classic type of exercise, but it is great for working on almost all of your leg muscles and glutes. To do it correctly, you should stand with your feet shoulder-width apart, then squat with your butt back and your back straight, until your knees are at 90º. This exercise should be repeated 8 to 12 times in each routine.

4. Triceps bottoms

To start, support both hands on a chair, then slightly bend your legs in front of your body, put your feet together and point them upwards. Then, lower the body until the elbows are at a 90º angle, and go back up. Ideally, both hands should be supported at a distance from the glutes.

5. Flexion of arms

Do push-ups, keeping your arms shoulder-width apart and lowering your body until your elbows are at a 90º angle. During the whole exercise it is very important to keep the abdominal well contracted, to keep the body completely straight and avoid back injuries.

This exercise is great for strengthening your arms and back, as well as your chest.

6. Abdominal on the bar

This exercise is more complex and of increased difficulty in relation to the classic abdominal. Therefore, before advancing to the abdominal on the bar, one option is to do the classic abdominal on the floor until you have enough strength to perform the same movements on the bar.

Grabbing the bar, as in the high pull, pull your knees up by bending them until they touch your chest or until they are at a 90º angle. Repeat 8 to 10 times. One way to increase the difficulty is to keep your legs straight and pull up, without bending your knees, until you form a 90º angle with your butt.