Calisthenic Workout Tone Your Body
Calisthenics is a form of strength training using your own body weight to create resistance building lean muscle mass consisting of a wide variety of movements targeted exercises of large muscle groups, People perform calisthenics routine in times segments focussing on a specific muscle group to tone the entire body. Recreational calisthenic parks are increasing in number across the US offer a number of outdoor fitness training areas for sports enthusiasts to work out on.
Some of the equipment is designed for calisthenic training offered to the public for free. Publicly accessible online maps exist to indicate the location of calisthenic parks worldwide including sample photos of the recreational park physicalities. Public parks often offer walking trails that include a series of calisthenic equipment extending in several spots along the trail combining cardio workouts with targeted exercises.
Calisthenic parks have equipment including pull up bars, parallel bars, monkey bars, and box jumps. Performing exercises outdoors is exhilarating with an intended goal set of exercises intended to work for each muscle group. Before exercising it is recommended to warm up walking for 10 minutes or stretching in preparation for performing any physical exertion working out. Calisthenic parks place equipment along walking trails with a starting point for people who want to begin working out.
The goal is to walk to each designated exercise equipment area then perform each exercise 20-30 repetitions for each set then walk or jog to the next area to perform a different set of exercises. Most parks have printed guides showing how to perform each set of exercises. Intensify the workout using your own body weight on each exercise adding more repetitions with each set. It is important to stay hydrated while exercising at your own pace.
Due to the Covid pandemic, it is necessary to follow state and local guidelines in your area to ensure public safety measures are met.
Calisthenics can be performed without equipment at any location popularized as Freestyle calisthenics where the athlete uses their power of momentum to perform each set of exercises as part of a routine linked together flowing from one set of exercises to the next. Jumping Jacks are a great cardio exercise that uses oxygen to meet energy demands stimulating your heart muscle. Adding 20-30 jumping jacks in between sets of calisthenic exercises can intensify any workout, increasing the metabolism to burn off calories more effectively.
Calisthenic Exercises List
- Burpees
- Pushups
- Squats
- Leg Raise
- Calf Raises
- Dips
- Lunges
- Front Lever- Back lever
- Chin-ups- Pull-Ups
- Handstands
- Crunches Abdominals
Abdominal crunches can be performed lying on a mat with your knees bent and hands behind your head. Lift your head toward your knees sitting upward.
Burpee is a full-body calisthenic workout that works the abdominal muscles, chest arms and legs, and some parts of the back. The burpee is a full body exercise used in strength training that works your entire body. Burpees are one of the equipment-free exercises that can give you a great cardiovascular workout while challenging muscle groups. Start the Burpee standing straight with your feet shoulder apart. Bend at your hips into a squatting position bringing your body closer to the floor.
Place your hands on the floor in front of you directly under your shoulders. Kick your feet back into a plank position jumping both feet back behind you at the same time. Drop all the way down into a pushup position keeping your hands on the floor with your elbows up in the air and your arms close to your body. Press up with your arms jumping your feet forward performed in one smooth motion standing straight once again.
Do 15 Burpee repetitions to complete one set. Once you master basic calisthenics try variations of each exercise to intensify each interval to challenge your body as your progress.
Cheers!
Patricia Lynn
Images Courtesy of Shutterstock
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