Train and tone muscles without leaving home and without the need for any type of device? Although it seems like a chimera, it is possible thanks to calisthenics. To train calisthenics you do not require more than support and a specific and defined routine to get your whole body in shape. The secret of the effectiveness of this type of exercise is based on use body weight as a natural ballast.
Also, as you gain confidence and master each routine you can add more difficulties to the movements by way of variations of the exercises. Next, we propose 5 calisthenics exercises to start practicing at home or in the park.
Basic squats, the perfect calisthenics exercise for beginners
In any core and lower body toning routine You cannot miss a good series of squats, one of the simplest exercises and which, at the same time, are more complete. Plus, the variations are endless, adding complexity as we improve the basic physical background. Now, you have to know how to squat correctly to avoid unexpected injuries and enjoy all the benefits of this calisthenic exercise.
Squats without any load only require standing with your legs slightly bent, tighten the abdomen and perform the descents with a straight back as far as the ankles and hips go. To start, take your shoulder width as a reference. Later you can play with this “distance” to notice more or less the effort.
Single leg squats
Among the many variations that we can do with squats, the most complex and difficult exercise are the one leg squats. In this modality, we find that the force of the movement has to be concentrated in a single supporting leg. It is recommended that in the first descents you force only half the route until you are able to control 100% the correct execution of the pistol squat. To train you can practice taking a point grip that can be a person or a TRX.
With this kind of calisthenics exercise to do at home or anywhere you work unilateral strength, balance and stability, as well as joint mobility.
Push-ups
Push-ups are the push-ups of a lifetime. Like squats, they constitute one of the more complete and easy-to-do calisthenics exercises. They do not even require support, just the weight of the body is enough to tone core and upper body. It is important to keep your hands slightly wider than shoulder width apart, as in plank position. The back always straight and the support on the tip of the feet. If you are just starting out and you don’t have adequate resistance yet, you can support your knees and train your arms. Once you gain fund, you can complete them perfectly and only with your weight.
Diamond push-ups
This type of calisthenics exercise requires great strength in the arms and abdomen, so it is only recommended for those who have been training and exercising for a long time. Keep in mind that the hands are below the central area of the chest so the effort is greater. In the first series of diamond push-ups It is advisable that you use your knees as support to master the strength that you have to get to make them complete.
Pull-ups, the quintessential calisthenics exercise
Pull-ups are considered the king of calisthenics. Why? Basically because it tests the relative strength of the athlete and requires high control of the entire musculature. It is not one of the most recommended for beginners but for those who have been training for a long time and know very well what their limits are and what their muscle development rate is.
It is also interesting include it in your training routine at home since 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 (prone or supine), choosing the appropriate arm opening for each training phase, the body must be pushed until the support bar passes the chest. You can complicate it to taste as you gain strength and control.
Burpees: the highest intensity exercise for which you do not need anything
We add to the routine of calisthenics exercises that we have seen to do at home the most feared of all. Burpees are a mix of squats and pushups with a very intense jump.. The set is done in a followed way by which you chain three exercises. It is only recommended if you master the singles.