Calisthenics allows you to achieve effects such as: increasing muscle mass, increasing strength, motor coordination and stability. Calisthenics, as opposed to training in the gym, ensures a harmonious development of the figure and is less injured. Check what effects you can expect after a month of calisthenic training.

The effects of calisthenicsare not limited to changing the appearance of the figure - this type of strength training has a beneficial effect on the entire body and has numerous he alth benefits. Here are the most important effects you will get by exercising with your own body weight.

1. Increase in muscle mass

Bearing heavy loads damages the muscle fibers, while the next stage - regeneration - makes them stronger from training to training and increases their volume. Calisthenics training can give effects in the form of muscle growth, but under two conditions:

  • you will use the load progression (more and more repetitions, adding new exercises to surprise the muscles with new stimuli);
  • you will follow a diet rich in protein and carbohydrates - both of these ingredients contribute to muscle growth. Just after training, eat simple carbohydrate-rich meals to quickly replenish energy loss in the form of glycogen stores, and 30 minutes after training, eat a wholesome protein meal that will provide your muscles with building material. For even better results, use BCAA supplements and creatine.
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2. Increase in muscle strength

The obvious effect of calisthenics is also an increase in overall muscle strength. Importantly: it isfunctional strength , so it really translates into your ability to carry heavy loads, move heavy equipment, etc.

Due to the positive effects that calisthenics training gives in terms of condition and he alth, it is used as an auxiliary in various sports.

This is the biggest advantage that distinguishes calisthenics from training in the gym - exercises with the use of machines only strengthen isolated parts of the muscles, so they do not learn to cooperate with each other. And that meansthat when you are doing a lot of strength, involving the use of several muscle groups at once, your overall strength level can be surprisingly low. By training calisthenics you will gain real fitness and strength, not just "inflated" muscles.

See also: Calisthenics - exercises and training plan for beginners

3. Harmoniously built silhouette

Calisthenics work out several muscle groups at the same time. Some work less, others work more, but it is important that each part of the body is strengthened and expanded. If you use a rational training plan that includes exercises for every part of the body, you will get results in the form of a well-proportioned, harmoniously built figure.

4. Strengthening the stabilizing (core) muscles

The effect of calisthenics is also strengthening the deep muscles (abdomen, paraspinal muscles, buttocks, thighs), which work hard with almost every exercise. They constitute the scaffolding of your figure, which thanks to them is strong, straight, stable and easily copes with overloads resulting from e.g. lifting heavy objects or staying in one position for a long time, when certain parts of the body are constantly loaded (this applies to, for example, sitting at a desk) at work). When practicing calisthenics, you involuntarily engage your back or abdominal muscles, which strengthens them and has a positive effect on the entire motor apparatus.

5. The point of motor coordination

The effect of calisthenic training is also an increase in body awareness, and thus - improved ergonomics of movements. Due to the fact that the body is comprehensively strengthened and strong deep muscles provide stability to your figure, you move faster and more efficiently, using less energy. You become more agile, resilient, and easily perform daily activities and exercises from other sports.

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How long do you see the effects of your calisthenic training?

Calisthenics gives results after a month of regular exercise. After 4 weeks, the first changes in the appearance of the figure should be noticeable - the muscles are slightly scratched and the body is slender. However, this applies to people with an average body build - ectomorphs and overweight people have to work longer to achieve the desired results. You have to wait 2-3 months for the so-called "grille" or "radiator" on the stomach.

For sure, regardless of your build, after a month of training you will gain more muscle strength and get rid of back pain. You will also have more energy and improve your posture.

Calisthenics vs. gym - what to choose?

Supporters of calisthenics indicate the advantage of this type of training over exercises in the gym. They argue that it is a form of activity that is closest to human nature due to the constant contact with one's own body and the harmonious cooperation of all muscles. By mimicking natural, daily movements, calisthenics are safer than using heavy equipment. During their exercise, muscles, joints and tendons are not exposed to such high overload and damage as in the case of training with artificial weight.

See also: Principles of functional training

What's more, unlike gym exercises, calisthenics help build coordination and overall fitness. During training in the gym, we only work on a selected part of the muscles, so that individual parts of the body do not cooperate with each other. Calisthenics teaches us to control the body as a whole, in which every muscle, joint and tendon constitute one mechanism. As a result, we gain greater body awareness and improve overall fitness.

The undisputed advantage of calisthenics is also its simplicity and no need to buy expensive instruments. You do not have to pay the gym owner to use the equipment, buy special benches, dumbbells, nutrients or supplements. You can train for free in your own home using simple furniture and a pull-up bar or - if you do not have enough space - decide to train using urban building elements, i.e. street workout.

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