Calisthenics, the new free body discipline that combines strength, endurance and balance in a number of physical exercises for every part of the body.
Discipline deriving directly from functional fitness where exercises usually take place without tools. The name comes from the Greek and it breaks in the two words kallos, beauty, and sthènos strength.
Calisthenics incorporates many influences from the world of art gymnastics, acrobatic circus and fitness. The training program varies from person to person depending on their characteristics and goals. You can work on strength, balance, resistance, or point on acrobatics; It is impossible, however, to break down these types of training.
Dynamic and isometric exercises involve all the great muscular masses of the body. It is very important to start intelligently by avoiding overcoming the actual physical condition.
The continuity of the calisthenics training program is crucial to maximize results based on the number of sessions. A half hour daily program will be more effective than the three long and massive sessions a week.
Exercises are divided according to the different muscle areas that are intended to enhance: upper, lower, and core.
The upper part affects the biceps, triceps, pectorals, deltoids, forearms, and core. The folds on the ground, the push-ups, are among the basic exercises in its many variations. In other exercises there are pulls on the bar called pull-ups and parallel dips.
The bottom part has as a principle exercise the squat where the correctness of the movements is paramount. The feet should be at least wide shoulders and the toes pointing outwards, keeping your back straight as you descend as we sit on a chair. Once you have mastered the movement you can also add an overload with a rocker.
The calf is another very used exercise that is performed by putting one foot on one step while the other leg is raised and carried behind.
The core is the center of our body that includes the deep muscles of the trunk, basin and back. Exercises are aimed at increasing strength and control over postural equilibrium. Sit ups, crunches and planks are some of the musts exercises. The starting position is always the same, with its legs folded, the difference is that in the sit-up the trunk is carried as much as possible to the legs; while in the crunches the movement has less excursion and it is sufficient to lift only the upper part of the trunk from the ground. On the plank the abdominals work from halves in isometry with the maintenance of a particular posture.
Once you have gained good practice with the preliminary exercises you can also perform more challenging and stimulating exercises.