Calisthenics is strength training based on exercises with your own body weight. In order for calisthenic exercises to be effective, you need to ensure the correct technique and the optimal frequency of their performance. Establishing the right training plan is the first step to success. Find out which training methods give you the best results and how to properly perform your calisthenics.
Calisthenicstoexerciseswith your own body weight. However, the lack of additional equipment does not mean that the technique of performing the exercises does not count. Sometimes slight mistakes can significantly reduce the effectiveness of the effort, and even lead to overloads and injuries. Therefore, before you start calisthenics training, learn how to do the exercises correctly.
Calisthenics - what is it?
The word " calisthenics " comes from Greek and means "beauty and strength" (stgr. Καλὸς σθένος, 'kallos sthenos'). It is worth knowing that calisthenics was the basic form of exercises used by the ancient Greeks and Romans, widespread also in the following centuries - calisthenics was based on, among others, the exercises of medieval candidates for knights or training methods in the Middle East army.
The end of the popularity of calisthenics was brought about by the increasing popularity of exercises in gyms in the second half of the 20th century. Currently, calisthenic training is returning to favor, mainly due to the fashion for street workout - exercises in the urban space.
Calisthenics - basic exercises
You only need 6 calisthenic exercises to effectively strengthen and shape all parts of the body. This set is called the "Big Six" and was developed by Paul Wade, author of the book "Condemned to Training". Consists of:
- push-ups - strengthen the chest and triceps;
- chin-ups - trains the muscles of the back and biceps;
- squats - strengthen leg muscles;
- leg lifting - abdominal muscles;
- sternum - spine muscles;
- push-ups on the bars (dips) - train the muscles of the shoulder girdle.
Each exercise has several variants of difficulty. The higher the fitness level, the more difficult the exercise technique. If you are just starting to do calisthenics, start with the simplest ones, described belowvariants.
Calisthenics - training plan for beginners
The author of the plan is personal trainer and boxer Tomasz Piotrowski.
At the very beginning of your adventure with calisthenics, you should focus on learning the correct movement patterns - for this reason, it is worth spending more time taking care of the accuracy of the exercises. It is also important to strengthen the body in order to be able to perform increasingly difficult variants of the exercise. I suggest starting your calisthenic training with the following plan.
Monday
Warm-up: 10-minute jog (if training in the park) or warm-up exercises: jumping jacks (1 minute), boxing run (1 minute), swing jumping (1 minute), skip C (30 seconds), skip A (30 seconds), Mountain Run (1 minute). Then it is worth moving on to mobilizing and stretching exercises, such as cat's back and sternum.
After such a warm-up you can start training:
| Exercise | Repetitions | Serie |
| squats + forward lunges (superseries ) | 6 | 5 |
| pull-ups (or the simpler version - negative pull-ups) | 4 | 6 |
| Australian pull-ups (rowing) | 8 | 6 |
| push-ups on a slight elevation | 10 | 6 |
| push-ups on the bars | 6 | 5 |
| lifting the legs while hanging on the bar | 10 | 5 |
superseries are when we do one exercise after another, and then rest only before the next series.
Breaks between sets can be up to 90 seconds, but I recommend a maximum of 60 seconds. Between exercises, it is worth catching a longer breath and drinking water. The break may be 2 minutes. The plan that I present focuses on the FBW system - Full Body Workout, because it allows you to develop the entire body evenly and builds overall strength well.
Wednesday
Warm-up exactly the same as before. The proper training, however, will focus on higher intensity:
| Exercise | Repetitions | Serie |
| burpees | 5 | 4 |
| neutral grip pull-ups (or negative pull-ups) | 6 | 4 |
| trick rowing | 8 | 4 |
| jumping squat | 10 | 4 |
| pushupsnarrow | 10 | 4 |
Friday
Warm-up unchanged. This time training will be based on core strengthening.
| Exercise | Repetitions | Serie |
| lifting legs while hanging | 10 | 5 |
| straight mountain run (aka mountain climbers) | 20 | 5 |
| board (simpler version: front supports on the hands) | 1 min | 4 |
| burpees with pump | 5 | 5 |
This plan can be used for a period of 4 to 6 weeks by increasing the number of repetitions or shortening the breaks to intensify training. It depends on individual needs.
Read also:
- Calisthenics - training effects
- Bodybuilding Detraining: Rules and Training Plan
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Calisthenics - correct exercise technique
Classic push-ups- rest your palms on the ground, pointing your fingers forward. The palms should be under the shoulders, but slightly wider than their width. Rest your straightened body on your toes. Look straight ahead. Lower your body, bending your elbows outward. Remember to be straight, do not nod to the sides. Once your body is just above the ground, hold for 1 second and then begin to slowly rise as you straighten your arms. Pay attention to proper breathing - breathe in when lowering, exhale when rising.
If the classic push-up variant is too difficult for you, you can do push-ups with support (female). To do this, rest your body on your knees, while maintaining a straight line of the torso from the neck to the knees.
Check also: 22 types of push-ups
Pull-ups- for this exercise you need a bar suspended high. Start with a full dangling on the bar (you can place your hands with the overhang or undergrip), then pull up so that your chin is just above the bar. This is very important because only then does the muscles contract and wake up fully. Slowly lower yourself until your arms are fully extended. Beginners should do 5 pull-ups in 5 series.
If you do not have enough strength to perform several full rises on the stick, you can use the easier variant. Jump into bent arms and chin in line with the bar, then lower yourself slowly for at least 5 seconds.
Przysiady- standhip-width apart, feet should be firmly on the ground. Straighten your back and pull in your stomach. Remember the neutral position of the lumbar spine. The head is to be an extension of the torso, the gaze is directed straight ahead. Bend your knees and lower yourself until the thigh and lower leg make a 90-degree angle. When lowering your buttocks, lean back so that your knees are not in front of your feet. You can put straight arms forward to avoid leaning back. Return to the starting position, but not as far as possible, to keep your muscles tense. Inhale as you lower yourself, exhale as you lift.
Raising the legs- lie on your back, place your arms along your body. The toes of the feet should be connected and pinched. Pressing your hands on the floor at hip level, lift your straight legs a few centimeters off the ground. Hold for 2 seconds, lower your legs, and repeat the exercise. Do not relax your abdominal muscles between the lifts - only then will they work to the fullest.
Note! Don't do this exercise if you have back pain, especially in the lumbar region. In this case, replace them with traditional crunches.
Bridge- lie on your back, bend your legs at the knees. Place your hands on the floor on both sides of your head with your fingers pointing towards your body. You should touch the tip of your arms with your fingertips. Raise your buttocks and hips at the same time, and behind them your shoulders. Keep the head on the ground. Arms should be C bent. Then lift your head off the floor. If you can't do this, you can keep your head down and stay in the previous "little sternum" position.
Push-ups on the bars- for this exercise you need two parallel bars. You can also use chairs - just make sure they are stable. Grasp the handrails with a neutral grip (palm). Contract your leg to avoid touching the ground in the lowest position. Get up by straightening your arms. Then inhale and lower yourself smoothly until you feel tension in the shoulder joints. Do not put your feet on the ground, your muscles must be constantly tense. Exhale as you lift.
According to an expertTomasz Piotrowski, personal trainercalisthenics and diet
Since calisthenic training is quite demanding, you need toincrease the supply of carbohydrates in your diet . Protein is enough to consume2 g for every kilogram of body weight . Fats, on the other hand, amount to30-35% of the daily caloric value of . Such an amount will allow for optimal testosterone production in men. Women, on the other hand, should take care to include fats in their dietoscillated at the minimum level - 1 g for every kilogram of body weight. Carbohydrates to supplement the caloric balance.
- Principles of the bodybuilding diet
- Sample menu for muscle mass
- High-protein dishes by weight [RECIPES]
The diet should focus on natural foods rich in vitamins and minerals. Thanks to the enormous popularity of super-foods, they are becoming cheaper. This allows you to include products such as chia seeds, goji berries and nuts in your diet without straining your wallet. You should also always eat the right amount of vegetables. In winter, when it is difficult to find fresh vegetables, they can be frozen.
The amount of fluids you drink is also important. You should always bear in mind that by drinking the right amount of water, our body cleans itself of toxins and rehydrates all body cells, including muscles and the brain. The recommended daily amount of water is 0.03 to 0.04 liters per kilogram of body weight. For the average person, this would be around2.5 liters per day .
The number of meals a day may vary from 4 to 6 depending on the need. It's best to eat every 2.5 to 4 hours. Thanks to this, the body will have a constant level of energy, and we will not eat.
Supplementation on which to focus will depend primarily on the goal we set ourselves. The most important supplements are vitamins and minerals, omega-3 fatty acids and creatine. Despite a well-balanced diet, an athlete may be deficient in vitamins. This is due to the quality of the food. For this reason, it is worth reaching for vitamin preparations. Omega-3 fatty acids, in turn, will be essential for people who do not like fish or eat little of them. Creatine, in turn, is the best-studied supplement that is worth taking regardless of whether you want to build strength and mass, or reduce body fat.
Calisthenics - how to start?
You can start your calisthenic training anywhere and anytime. Age also does not matter - only your enthusiasm and wills count.
You will see the results only when you are systematic, so do not rely on random exercises, but immediately follow the training plan (e.g. such as the one above). Use it consistently for 4-6 weeks, then gradually increase the number of repetitions and add new variants of exercises. Increasing the difficulty is necessary - in this way you give the muscles new stimuli for development and prevent the so-called. muscle stagnation.
See the different variations of the calisthenic exercises:
- 22 types of push-ups
- 11 types of squats
- 7 of the bestexercise on the radiator
Also remember the basics. Always start with a warm-up - this will help you protect yourself from injuries and prepare yourself mentally for the effort. Find the best training method for you - if you want to lose weight this could be high intensity interval training, for example. When exercising, you need to remember about proper breathing and proper technique, as incorrectly performed exercise can have serious he alth consequences.
Calisthenics - where to practice?
Thanks to the fact that you do not need to use additional equipment for calisthenic exercises, you can train practically anywhere. It is a good sport for those who do not want to spend money on a fitness club or gym pass and waste time commuting - all you need to exercise is a little free space at home. Even a bar is not necessary, because you can pull yourself up using the edge of the table.
In warmer seasons, it is worth training outdoor calisthenics. In many cities, next to outdoor gyms, squares are created with ladders, bars, balance bars, etc., where you can practice street workout, i.e. calisthenic exercises in urban space.
See the video why you should train calisthenics
Source: Dzień Dobry TVN / X-news
Important1. Before each training session, you should warm up to minimize the risk of injury.
2. Before performing each exercise, make sure your body is in the correct position. Don't underestimate the technical aspects of exercise - even small mistakes, such as putting your knees in front of your feet in a squat, can have serious effects on your he alth.
3. If you have never practiced any sport before, do not start immediately with a strenuous workout. Allow a few weeks for general development exercises to get your joints and tendons used to exercise.
4. One set of exercises should tire you out about 50 percent. To find your fatigue threshold, do as many exercises of that type as possible at a time until you are completely tired, then divide the number of repetitions by two.
5. If you want to build muscle mass, remember about an optimal diet rich in protein. Replenish fluids on a regular basis during exercise.