by Keila Chaliotis, Staff Writer
Just exactly what are calisthenics? Calisthenics, also known as bodyweight exercises, originated thousands of years ago in ancient Greece. It is the use of your own body weight to build muscle mass and strength which is also an easy workout on your joints. In these types of exercises there is no need for equipment nor weightlifting. All you need is, a place to hang from, a wall, a floor, and resistance! You can also include a workout partner to help apply extra preassure and resistance. This will help increase better stimulation of the muscle. People from young to old have been using this form of workout in schools, military camps, and even at home. This is a very effective form of exercising and can get you right into shape just how you’d like to be! It can be done in various places ranging from your home living room, backyard, to the side benches at a near park. At home you can choose from doing jumping jacks, running in place, doing sit-ups, push-ups, and many more workouts. At the park, you can do some jogging, leg lunges, and squats. Park benches can serve you as a support while doing chest-dips. You can even use the children’s playground to get your workout done. For instance, you can use the monkeybars to do some upper body workout such as pull-ups, or hang your legs from a bar and do hanging sit-ups for a more intense abdominal workout.
Calisthenics can become as entertaining as you make them out to be. It’s all about using your creativity. But remember! All you need is, resistance.
No need for gyms or expensive workout machinery. All you need is will power, a workout routine, a bottle of water to keep hydrated, your workout gear, and your choice of place to carry out the workout.
How can you create a good workout plan? Here are some tips on how to. You can exercise upto 6 days out of the week for no more than fourty-five minutes per exercise or per body part. Which is the recommended time. Any more time than that, you would only be burning out your muscle tissues and your daily workout routine would be done in vain!
After being worked-out and torn, your muscle tissues need about a day or two of rest-time to heal and grow mass and strength. Therefore, your workout routine should consist of a schedule from Monday to Saturday and Sunday should be your rest day, or from Monday to Sunday with a rest day in between. Each body muscle should receive a day or two of rest to heal properly after working it out. Chest muscles are different. They can take a lot more than a day or two to be fully worked properly. This is due to the fact that the chest has two thick layers of muscle tissue. A major pectoralis and a minor pectoralis (also known as pecs). The major pec is to bring the humerus across the chest and the minor pec serves to move the shoulder area foward.
Now, where do you start? Start by Choosing a part of your body that you have more interest in enhancing. Decide the number of reps and sets to do. Ten reps in sets of five is a good start point for those who are not use to doing calisthenics. After a week or two, you can push the limit up to where your body resistance will allow you to. Once you have started, you will notice how effective calisthenics can be, but don’t rush to see changes in your body so soon. Remember that everything is a process and that it will take self motivation and a daily dedication to really see the change calisthenics can make in your fitness.
From personal experience, I prefer to workout with a partner. I tend to like competition. So, working out with a partner motivates me to keep up with them or surpass them. Just my way of doing it. Not that this might work for you as well, but there are many more self motivators. Like placing the poster of your favorite model, bodybuilder, athelete, or of Arnold Schwarzenegger in his prime time. Jaja, only kidding!
Now, here you have some common calisthenics routines done by people.
Pull-ups. (10-15 reps, 10 sets)
Shoulder and Back
Push-ups: (15-20 reps, 10 sets)
Sit-ups: (15-20 reps, 10 sets)
Squats: (25-50 reps, 5 sets)
Dips: (25-30 reps, 5-10 sets)
Here is a less straining way to keeping in shape and giving your joints a break without losing muscle structure. Hope that you find a good type of motivation, plan your workout routines and get familiar with the wide variety of calisthenics. Get started, get cut, get jacked, and remember that Resistances, is the key!