Calisthenics the exercises with the own weight. “Turnichki”, “workout”, “ghetto workout” and even “prison workout” — here are the other names of calisthenic. To build a powerful back here use the horizontal bar, the legs of the train jumps out, squats on one leg, and attacks in different variations, arms and chest – pushups on bars, and different tricks. Calisthenics began as a democratic sport of the streets, accessible to everyone alternative to the gym, and way to be healthy and beautiful without coaches. Today there are entire centers, workout areas, where men and women learn to do tricks on the bar, perform different functional exercises with small equipment and not afraid to get injured, as there is special coating. In large cities built playgrounds with climbing frames. In General, calisthenics still waiting for those who want to do without “iron” at any time, and free.
- 1 What is calisthenics?
- 2 Basic exercises
- 2.1 Push-UPS
- 2.2 Pull-UPS
- 2.3 AB Workout
- 2.4 leg Workout – squats and lunges
- 2.5 Calf
- 2.6 Statics
- 3 Main rules of training
- 4 training Program for beginners
- 4.1 Day 1
- 4.2 Day 2
- 4.3 Day 3
What is calisthenics?
Calisthenics came to us from Ancient Greece. No one knows who first decided to catch up on the bar for strength and beauty, but the frescoes preserved information. The Greeks loved to run, jump stairs, perform a few sets of pushups, and work on the muscles of the back on the bar. And all this was called gymnastics, that is working on your body.
In the middle Ages, training was the lot of the nobility, and those who decided to connect his life with the army. Women not engaged in sports, except for some of them. In the New era gymnastics revived, and appeared in two areas – athletic, or power, and calisthenics, or exercises with body weight.
Today, the championship on street workout the most different level in the network there are many teaching materials, and learn how to make basic calisthenics elements.
- To do with curvature of the spine, incorrect posture;
- To achieve the result of any person, it would be persistence;
- You can train at home or on the Playground;
- Of equipment required, except that, sportswear and brick magnesia;
- Calisthenics built with good overall physical fitness, strength and endurance for other sports;
- Practice can begin in childhood or adolescence;
- Classes will help to strengthen the immune system and fight stress;
- The right training combined with proper nutrition get rid of excess weight
Today calisthenics is experiencing a “second birth”. Workout became a trend after the ordinary guys from the Negro ghetto began to share their videos with exercises on the crossbar. The aesthetics of the body, strength, dexterity, ability to perform tricks.
It is believed that the workout is no injuries, and there is no load on the CNS, but it is not. In fact, the ability to sprains, impact injuries, and stretching is, but the workout has a significant advantage over the Amateur bodybuilding for the young man. In this system there is no axial load on the spine, and people have time to strengthen the muscles before his back falls a heavy weight rod. Strictly speaking, in classical systems of training power athletes (weightlifting and powerlifting) calisthenics is a DIF, that is, the first stage, which is beginner in order to strengthen muscles.
The basic exercises
In power training, first mastered the technique exercises, and then increase the weight load. The workout is also use of increased weight, for example, wearing backpacks or weighted vests.
But there is another kind of progression – the more complex techniques of motion. Dealing with calisthenics can start to catch up with the elastic compensating part of the weight of the body, or with the help of a friend, then perform the exercise without assistance. When it comes to a significant number of repetitions, it’s either pulling to an even greater number of times, or backpack, or vest, or exercise with body weight, but on the same hand.
A classic workout there are three types of movement – pulling or deadlifts, push-UPS or bench press, and hold or static. In the fitness variations, and added another jump or plyometrics, and squats.
Push-UPS – the most simple iMovie movement. Are horizontal push-UPS, that is, the flexion-extension arms in emphasis, and vertical, the same flexion of the elbow and shoulder joint, but the emphasis on the uneven bars.
Beginners start to learn from the cradle – will fit a bench, a couch, or something similar, preferably at waist level or slightly below. Taken emphasis, hands under shoulder joints, on the inhale tense body falls to the support, on the exhale, extend elbows and return to starting position.
It is important to learn not to do push-UPS from knees, and from the support, because in this variation you can feel right work the core muscles, that is, press and back. In order to do push-UPS was easier, in the initial position, it is recommended to remove the shoulders from the ears, shoulder blades, and how to “inflate” the chest, plunging the stomach. This will allow you to keep your back stable, and goes down easier.
They are of two types — inverse and from the bars. Reverse push-up to execute everyone. Enough to sit on the bench or sofa, lower the pelvis down to the floor and his hands leave the focus, and from this position, straighten your arms in the elbow joint fully. Insert the elbows before you click not necessary, the purpose of the exercise is to raise your body to the level of support. To push off with your legs you need just enough to maintain a stable position, not so that the lifting was carried out by hand.
Push-UPS on the bars — this is the second level of complexity. You need to make a focusing rack on the bars, hands under shoulders, back “collected” as in a horizontal push-UPS. Then the body gently falls down the natural path, and slowly squeezed upwards. A quick and sudden push-UPS are the next level of difficulty. Beginners should learn to control lowering and lifting so as not to feel discomfort in the shoulder joint.
A good result in the push-UPS for a beginner – 20 reps. If it is your asset, you should start to do push-UPS with a pause at the bottom, or with the weights.
To learn to catch up with the strengthening of grip in the hang position and back muscles. For this purpose, are parallel or Australian pull-UPS. To hang on the low bar and the feet placed on a bench or other support. The bar should be at mid-chest. Due to the powerful movement, reducing the blade and straining the back, need to catch up until it touches the chest crossbar, and slowly sink down. Australian pull-UPS more difficult to do than above the feet. If the body is parallel to the crossbar is the most difficult option.
The second level of complexity – pullups with band reverse grip. You need to fix the shock absorber on the bar so he can lean in his footsteps, and to compensate part of the weight of the body stretching of the rubber. On the bar to hang reverse grip, i.e. palms facing towards the body. So part of the load will take on the bicep, it is usually well developed, therefore to catch up will be easier. Taking the hang position, it is necessary to place the housing so that the trajectory was comfortable in the shoulder joints, stretch press, and to catch up to the crossbar. If this situation turns to catch up 8-12 times, it’s time to move on to the negatives.
The negative is jumping from the floor or ground in the top position until it touches the crossbar, and a slow lowering of the body in its original position. The muscles must resist the force of gravity, and lower the body slowly. The meaning of the negative is to strengthen the working muscles.
The next stage is a simple pull-up reverse grip. Once it is mastered, it will be necessary to go all the way straight grip, first at shoulder width, then wide, as well as the head.
On the grounds there are sloping boards to swing a press lying, but the main exercise of the workout for this lift leg raises to the bar. You need to take the hang position on the bar so that the grip was slightly wider than the shoulder level. On the exhale, bring the foot to the crossbar and then lowered slowly down. A more complicated version is the “area” that is static on the muscles of the abdomen in which the abdomen is retracted, the press is tightened, and due to the contraction of the muscles retained the position of the area.
Leg workout – squats and lunges
There is a perception that turnkey the legs do not shake, but this is a mistake. The workout applies a simple squat, its complicated options, and lunges. A simple squat is the lowering of the pelvis below the level of the kneecaps by simultaneously bending at the knee and hip joints. When the movement becomes available about 40 reps in a row is static. “The chair” on the wall perfectly working legs. Need to lean back against the wall, and lower the body down to the pelvic bone were slightly below the level of the knee. In this position, stretch the biceps of the thighs and buttocks so that the legs as if repelled from the earth, and hold a static position for at least 40 seconds. The good result of 2 minutes in this position.
After the development of statics, you can start to jump from the squat, down to the bottom, jump up with one sharp motion. And then you can do lunges, that is “a squat in the scissors.” From a straight stand to step one leg back and holding the body straight, drop down to a comfortable angle and then back.
Exercises for legs include selegiline high support (the bench), jumping on a prop, squat on one leg (hold hands a pole or other support so as not to fall).
To pump calf without weights just. This part of the body loves mnogopotochnoy work. Need to get socks on a support of about 7 cm in height, and go to “stand on tiptoes on a support” and then to descend to its original position. When you are able to do exercise in the 30-50 reps, it makes sense to go to the UPS on 1 leg.
Basic static exercises – high and low strap. High bar – emphasis on palms and toes, as at the start of the push-UPS. Stand in this position for about 90 seconds. When it becomes available, move to the plank on the forearms, that is just down the forearm on the floor.
The basic rules of training
As in other sports, calisthenics there are rules in order to protect yourself from injury:
- Begin with joint exercises – for 9 rotations of the head, shoulders, hands, pelvis, feet and other body parts will be enough;
- Then you need to “run” the cardiovascular system, which is to run, or jump rope;
- After that you need to perform a more simple version of exercise, for example, in the day of push-UPS – push-UPS, and only then –from the boards
- Movements are performed on the number of repetitions with rest between sets. Usually takes no more than 5 sets of one movement;
- To complicate the exercise, when perfectly developed easy options;
- To do better through the day to give the muscles and CNS time to recover.
Training program for beginners
Novice – a loose concept. Some consider themselves beginners, coming to workout from the sport, others never did anything. In any case, it makes sense to split the program into 3 days of training.
Push-UPS (variations) – direct, relying on a bench or parallel bars with feet on a bench or other support, climbing socks, and covered in static.
Pulling – Australian standard compensation or weights, reverse grip, lunges, toe raise to the bar.
Alternate 30 seconds of running with high knee and the same exercises plank, “cliffhanger” (running in push-up position) and jumps. Repeat this cycle 4-5 times, and finish with a jog for 1-2 km.
This program will give the opportunity to adapt to the classroom. Women can enjoy the same program, but add salageanu support for greater development of the gluteal muscles. Don’t neglect days of rest, balanced meals, and try gradually to increase the workload to achieve good results quickly.