Contents:
- Medical Video: How to Start Calisthenics | Beginner Guide
- What is calisthenic exercise?
- Benefits of calisthenic exercise
- A variety of calisthenic sports movements
- 1. Push up
- 2. Pull up
- 3. Lunges
- 4. Squat
- 5. Crunch
Medical Video: How to Start Calisthenics | Beginner Guide
Maybe the term calisthenic exercise is less familiar to the ears, but chances are that you have done it once in life. Movements in calisthenic exercise are often used as a warm up before doing other sports.
What is calisthenic exercise?
Calisthenic exercise is a set of motor movements to build body muscle that is carried out only by using your own body weight.
His movements include the movement of pulling, lunging, pushing, and lifting without the need to use any tools. The more often your muscles work, the more muscle mass you have.
Calistric sports are also often referred to as street workout because it is enough to "carry yourself", you can already do their movements wherever and whenever you want.
Benefits of calisthenic exercise
The benefits of calisthenics can be equated with endurance training, strength training, and weight training. Besides being able to build muscle, lose weight, and maintain body fitness, calisthenic exercise also helps maintain bone strength and density.
Kalistenik also includes cardio exercise which can help maintain the health and fitness of the heart, lungs and blood vessels. Reporting from Dr. Ax, A study in Turkey reported that calistric movements are as safe and effective as cycling for people with COPD (chronic obstructive pulmonary disease).
A variety of calisthenic sports movements
The most basic calistric movements are push ups, pull-ups, lunges, squats, and crunches. Here are the details of each guide's movements.
1. Push up
Note the distance of the chest with the floor when the position is down, do not let your chest really touch the floor when doing push up movements. Hold at least a distance of 5 cm. When you are in an upward position, keep the upper body or head and back straight and parallel to the feet.
2. Pull up
Pull up is done by hanging and lifting the entire body weight with the strength of your hand on a bar or iron bar that you can find in the children's play area around the city park.
This movement is a little difficult to do at first, but you can start by hanging yourself on the holder, lifting your legs forward or back so that you don't touch the floor and hold for a few moments.
3. Lunges
Stand straight and take a big step forward. Leg knee bending is used to move to support body weight. The hind legs also bend to maintain balance. Hold this position for a few seconds, before the front foot steps back to its standing position. The movement is repeated again using the next leg which is a forward turn.
4. Squat
This exercise is done with the starting position of the body standing and feet opened shoulder width apart while placing both hands behind the head. Lower your body to a half-squat position and push your back back together. Hold for a few moments, return to standing position, and repeat.
5. Crunch
Lie on your back with both legs bent and feet flat on the floor. Then, place your fingers around the temples and slowly lift your shoulders and back and lower them again. You can also position your hands crossed in front of your chest.
In addition to the five main movements above, calisthenic exercise can also involve planking, running in place, and jumping jacks (leaping movements while tapping and widening the distance between the legs).
Alternatively, follow this basic kalistenik program:
- Static chin-up: 8 reps
- DO NOT BREAK
- Elevated push up: 10 reps
- DO NOT BREAK
- Leg raises: 10 reps
- DO NOT BREAK
- Inverted rows 45: 15 reps
- DO NOT BREAK
- Bench dips: 10 reps
- Squat: 20 reps
- 90 SECOND BREAK
The above program series counts as one round. Ideally, this program must be complete in 3 rounds without resting between types of program training, but have a break between rounds.
Preferably, consult your doctor before doing this exercise if you have an illness.
