Calisthenics workout routine for beginners
You"ve probably heard or read the word “calisthenics" and maybe you"re not quite sure what it refers to. This is the name that has been given to a system of exercises that consist of using your body"s weight. In other words, you don"t need gym equipment.
A calisthenic workout routine for beginners will allow you to work on the large muscle groups. This will allow you to achieve the goal of strengthening almost any region of the body and attaining a better body composition.
Do you want to do calisthenics?
To start from scratch in the world of calisthenics, you have to take into account some very important facts. For example, you can do it anywhere since it doesn"t require special equipment. You may have seen people doing calisthenics in a park or at the beach. You can also do it at home!
The only thing we need in order to do calisthenics is comfortable clothes. At least at first. Later, we can add accessories, such as a chin-up bar, gymnastic rings, a TRX rope, parallel bars, a jump rope, an abdominal disk, or a vest with weight. However, lets" not rush into it because you have to know the basics of this discipline.
The best calisthenic exercises for beginners
If you have trained before, you probably know several of the calisthenics exercises for beginners since they are also present in other physical routines. Among them, we can highlight the following:
The famous push-ups are a great way to enter the world of calisthenics. This exercise affects the pectorals – major and minor – as well as the deltoids -front and rear, and the triceps. Additionally, it stimulates the circulatory system.
How does one do push-ups? The technique is very simple:
- Lie face down on a mat, with your legs stretched out.
- Touch the ground with the tips of your feet and flex the elbows to support your palms on the sides of your torso.
- Extend your arms to raise your body. The idea is to align your body so that it"s perpendicular to the floor.
- Finally, lower yourself by flexing your elbows for the first rep of the set.
2. Jumping jacks
You may think that a calisthenics workout routine for beginners is just for helping you tone your muscles. However, there are also other exercises that are a bit more dynamic and that will make you burn fat. Jumping jacks are one of them.
To execute them, stand up with your hands at the sides of your body. With a jump, spread your legs as you raise your arms above your head, almost until they touch each other. Then, with another jump, close your legs and lower your arms. Repeat the movement without rest.
Ab exercises are, of course, part of a calisthenic workout routine to help you shape the muscles of the abdomen. You can do whichever exercise you want and change them so as not to get bored and also to work the obliques.
A basic abdominal routine includes traditional crunches and other ones that are more complex. To do a basic crunch, lie down face up, with your legs bent and the hands behind the neck. After that, raise your torso.
An example of the latter is the butterfly. To do them, bring the soles of your feet together and lower your knees as far as possible. Stretch your arms behind your head and, with the strength of your abdomen and a jerk of your arms, raise your torso and touch your feet with your hands.
4. Heel raises
To start, you can do the heel lift without weight. However, it would be good to try adding some dumbells, a disk, or a weight belt later on. The exercise seems simple, but as you add reps, you will start to feel its effect on your calves.
First, stand up with your legs together, your arms at your sides, and your back straight. Take your heels off the ground and bring your entire body weight to the tips of your feet. Hold for a few seconds and lower yourself, trying to keep your heels off the floor.
Lastly, a calisthenics workout routine should include the famous squats. The movement is simple: standing, spread your legs a little with your feet pointing slightly outward. Bend your knees to lower your body as far as possible. To make it more difficult, place your arms behind your head.
Nevertheless, there are other calisthenics exercises for beginners, which include the plank, lunges, and burpees. In all cases, we recommend that you have the guidance of a professional to carry out the work with good technique and with the appropriate sets and repetitions. You will notice progress in no time!It might interest you...