Kalistenika is a system of functional training with the weight of one's own body. The name refers to the combination of the Greek words kallos - "beauty" and sthenos - "strength". For a successful training, only a horizontal bar and bars are enough, and many exercises can be performed even in an empty room.
Calisthenics training is particularly popular among teens. Kalistenika allows them not only to develop strength and improve muscle symmetry, but also form a sports posture, increasing growth. Popularization of the sport helps Chris Heria.
// Who is Chris Heria?
Chris Heria is one of the most popular Calisthenics athletes who began his career as a fitness trainer. On his youtube channel about training using body weight, more than two million people are subscribed, and on Instagram the number of his subscribers is also measured by a six-digit number. Chris is now the owner of several brands and the founder of the THENX Californian Academy.
Geria was born on December 21, 1991 in Miami, USA. Initially, he had a lean physique and was a typical ectomorph , but regular physical training could change his body beyond recognition. Having achieved a phenomenal result, Chris shares his experience - both in free videos on youtube and in paid programs available on his website.
The key focus of Chris Heria's training is to work out the muscles of the body and the press using dynamic exercises and careful adherence to the technique. Chris constantly notes that in order to pump the press correctly , it is necessary to learn to consciously involve the muscles in the work when performing exercises, and not just to perform repetitions due to the force of inertia.
Tattoos are one of the hallmarks of the image of Chris Heria. He made his first tattoo at the age of 16 — moreover, it was a tattoo on his neck. According to Chris, in this way he wanted to show a denial of the office lifestyle, since with such a tattoo his chances of finding a “standard” job came to naught. Initially, he wanted to become a rock star.
He was also philosophical in his choice of the following tattoos. On the back of Chris is a monk named Thich Quang Duc who committed the act of self-immolation in 1963. He sacrificed himself in the name of the proclamation of equality in the rights of Buddhists and Catholics. For Heria, the monk in flames is a symbol of the triumph of the spirit over matter and a sign that you need to be mentally collected.
// Chris Heria Training Program
Chris Heria’s youtube channel presents about a hundred different training videos, most of which are devoted to fat burning and working out the press. The difficulty level of the exercises is advanced. The training program below is recommended as a morning workout to create a sculpted body and strengthen the muscles of the body.
The exercise consists in alternately performing the bar on the elbows and the bar on outstretched arms without interruption. The muscles of the body and the press must be in constant conscious tension. Watch your breath while doing it.
Perform 45 seconds
Burpy combines elements of squats, straps, push-ups and jumping up. Exercise develops coordination, and is also a leader in calories burned at runtime.
Hip Lateral Side
The exercise combines the side bar with the hips as high as possible, which allows you to use the muscles of the side press . Maintain a normal breathing rhythm and tighten your abdominal muscles while moving up.
25 reps per side
At the upper point of the usual push-ups from the floor, it is necessary to rise above the ground due to the pushing movement. Be careful when landing - carefully distribute the load on your fingers and wrists.
Knee pulls in plank
Starting position - a bar on outstretched arms. Then, due to the activation of the press muscles, the right knee goes to the left elbow, until it is easily touched - the movement is performed on the exhale. Then, without a break, a repetition for the left leg.
Perform 45 seconds
Alternate leg raising
Starting position - sitting on the floor, hands as a support. Stretch your straight legs forward, then make alternate lifts due to the muscles of the press. Make sure that the lower back does not take on the load, and it is the abdominal muscles that work.
Perform 45 seconds
The final exercise is static. The starting position is similar to the previous one. Raise your straight legs a little up, while stretching your arms forward and maximally straining the muscles of the body and press. Hold in position.
Perform 45 seconds
Comments on the program
The above program, like most other training programs from Chris Heria, implies a fairly good level of physical fitness. If you are just starting training, it is recommended to start with basic exercises for the press - they will help develop the neuromuscular connection of the abdominal muscles with the brain, which will significantly increase the effectiveness of the training.
Pay special attention to learning the technique for performing exercises such as push-ups and the bar - although they are considered simple, there are a number of technical rules that must be strictly followed. For example, when doing push-ups, you should monitor the position of the shoulder blades - they should in no case go up from the back.
Chris Heria Nutrition and Diet
The best diet, according to Chris Heria, is interval fasting in the 16/8 mode . According to him, this nutrition scheme allows not only to gain lean muscle mass, but also to effectively use the body’s energy reserves, as well as give rest to the digestive system and prepare it for subsequent meals.
“Exercising on an empty stomach, I spend the excess calories received the day before. I am sure that all the excess will be used up before I start a new meal. If you got up in the morning and first had breakfast, a new portion of food will fall on top for yesterday's dinner (its leftovers). Ultimately, you will certainly encounter the problem of accumulating extra calories. "
// Chris Heria - Nutrition:
Prohibited and permitted and food
Chris recommends completely abandoning fast food and industrially prepared food, because it contains trans fats that are harmful to metabolism and a large amount of fast carbohydrates . These products cause the deposition of fat in the abdomen. In addition, it is necessary to monitor the salt content in the diet, since it provokes water retention in the tissues.
The diet for the press involves eating fiber-rich foods - primarily various vegetables and whole grains ( buckwheat , quinoa ). Chris pays particular attention to the presence of the right fats in his diet - he recommends eating eggs, avocados and sea fish (a source of omega-3 fatty acids). He also includes lentils in his six favorite foods.
Chris Heria is one of the most popular Calisthenics athletes who advocates the benefits of training with his own body weight. The key emphasis of such training is on strengthening the muscles of the body and the press, as well as on developing a sense of balance. Of particular benefit to calisthenics is adolescents, helping to create a athletic and proportional figure.
Source of illustrations:
- Do This Routine Every Morning To Get Shredded, youtube