To train and tone muscles without leaving the house and without the need for any kind of apparatus? Although it looks like a chimera, it is possible thanks to calisthenia. To train calisthenia you require nothing but a concrete and defined support and routine to shape your entire body. The secret of the effectiveness of this type of exercise is based on using body weight as a natural burden.
Also, as you gain confidence and master each routine you can add greater difficulties to movements as variations of the exercises. Then we propose 5 calisthetic exercises to start practicing at home or in the park.
Basic Squats, The Perfect Calisthenics Exercise for Beginners
In any core and lower train toning routine, you can’t miss a good series of squats, one of the simplest exercises that, at the same time, are more complete. In addition, variations are endless, adding complexity as we improve the base physical background. Now, you need to know how to sit down properly to avoid unexpected injuries and enjoy all the benefits of this calisthenics exercise.
The squats without any load only require placing themselves with slightly bent legs, tightening the abdomen, and carrying the descents with the back straight to where they give themselves ankles and hips. For starters, take the width of the shoulders as a reference. Then you can play with this gift to notice the effort more or less.
One-leg Squats (Pistol Squats)
Within the multiple variations we can make with the squats, the exercise of greater complexity and difficulty is the squats to one leg. In this mode, we find that the strength of movement must be concentrated on a single support leg. It is recommended that in the first descents only half of the route until you can control 100% the correct execution of the squat gun. To train you can practice by taking a punctual grip that can be a person or a TRX.
With this type of calisthenics exercise to do at home or anywhere you work unilateral force, balance, and stability, as well as joint mobility.
Chest push-ups
Breast push-ups are lifelong push-ups. Like the squats, they are one of the most complete and easy-to-do calister exercises. They don’t even require support, only the weight of the body is enough to tone the core and top train. It is important to keep your hands slightly opener than the width of the shoulders, as in the position of the plates. The back is always straight and the support is on the tip of the feet. If you’re starting and you don’t have the right resistance yet, you can support your knees and train your arms. Once you gain bottom, you can perfectly complete them and only with your weight.
Diamond Push-Ups
This type of calisthenics exercise requires great force in the arms and abdomen, so it is only recommended for those who have been training and exercising for some time. Keep in mind that the hands are below the central chest area so the effort is greater. In the first series of diamond bending, you should use the knees as support to master the strength you have to get to make them complete.
Pull-ups, The Calisthenics Exercise par Excellence
The dominated are considered the king exercises of calisthenia. Why is that? It tests the athlete’s relative strength and demands high control of all muscles. It is not one of the most recommended for beginners but for those who have been training for some time and know very well what their limits are and what their pace of muscle development is.
It’s also interesting to include it in your home training routine as you can do it with any bar or support that is safe and firm (even in the park or elements of the city that are fixed). Starting from the grip (prono or supine), choosing the right arm opening for each training phase, the body should be boosted to the chest with the support bar. You can complicate it to taste as you gain strength and control.
Burpees: The Most Intense WExercise for Which You Don’t Need Anything
We add to the calisthenics exercise routine we’ve seen to do at home the most feared of all. The burpees are a mixture of squats and bending with very intense jumps. The set is done in a row so you chain three exercises. It’s only recommended if you master the individuals.