What is calisthenics?
Kalistenika is a system of strength training with the weight of one's own body, which helps to find harmoniously developed muscles, increase strength and aerobic endurance. The name refers to the combination of the Greek words kallos - "beauty" and sthenos - "strength". For training, special projectiles or simulators are not required, just a sports ground with a horizontal bar and bars is enough.
Since calisthenics is most often performed outdoors, it is also called a “street workout” - accordingly, athletes involved in such training are called workout or backyard athletes. The main difference between calisthenics and crossfit training is the lack of clear rules for the selection of exercises and their sequence.
The attractiveness and growing popularity of calisthenics lies in its accessibility and minimal training costs. For workout, sports equipment can be found that can be found in the simplest room - from the above horizontal bar and bars, ending with the Swedish wall. Tight rubber tows and extra weight can also be used in calisthenics.
Advantages of calisthenics for a figure
The main goal of calisthenics is to strengthen the strength of muscles and improve coordination of movements. Since training includes not only dynamic, but also isometric (or static) elements , they develop both fast and slow muscle fibers. Workout athletes have strong arms, developed back and chest muscles, as well as a press relief.
It should be noted that calisthenics is one of the types of functional training . Her exercises are as close to everyday movements as possible (unlike most strength exercises with dumbbells or a barbell), and the skills gained with her can be used in life situations that require the use of explosive muscle strength.
Kalistenika: the best exercises
Most exercises of calisthenics are multi-joint, that is, involving several large muscle groups at once. In addition, they develop and strengthen joints and ligaments. In fact, the calisthenics exercises cannot be performed in isolation - even if you lift yourself up at the expense of the hands, the rest of the body also participates in the work.
|Pull-ups on the bar|
Exercises on the horizontal bar are the basis of any training program in calisthenics. They are considered the most important exercise for pumping the muscles of the back and arms.
Exercises on the bars are a key tool for strengthening the muscles of the chest, triceps and bark. They can be performed in both dynamic and static variations.
Burpies (jumping out of support lying down) are one of the key cardio exercises with body weight.
They can be used both in the power version (for example, climbing a rope), and as a cardio.
Kalistenika allows the use of tall boxes, heavy tires, etc., primarily for jumping.
With the help of tight rubber tows, you can not only strengthen the strength of muscles, but also improve stretching, as well as joint mobility.
Some workout programs allow the use of training elements with a kettlebell or with other free weights.
Most exercises of calisthenics, explicitly or indirectly, involve the muscles of the abdominal press. In addition, there are special exercises for the targeted study of the bark - for example, lifting the legs in the hang or various options for the bar . These exercises develop not only the rectus abdominis muscle, but also the lateral press, as well as the internal abdominal muscles.
Considering the fact that calisthenics implies quite frequent and intense training, workouters not only have developed abdominal muscles, but also have a low level of subcutaneous fat. It is also important that the purpose of most exercises is not just pumping up the press, but a comprehensive strengthening of the core muscles - which allows you to train the body harmoniously.
Chris Heria Training Program
Chris Heria (Chris Heria) is one of the most popular athletes, promoting the benefits of calisthenics for beginners. The number of followers on his Instagram page is approaching one million people. As a trainer, he is developing the THENX project - a site with a large database of workout training and detailed descriptions of the techniques for performing various exercises.
Chris's programs are based on a combination of circular and interval training. The exercises follow one after the other with minimal interruptions, alternating different levels of difficulty and intensity. As additional weights, Chris uses weighting backpacks and pads, as well as regular dumbbells and weights. Earlier, we also published Chris Hernia’s program on the press .
Food in the Calisthenics
The best diet in calisthenics, according to Chris Heria, is a 16/8 interval fasting . 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. "
Kalistenika is a training system that involves performing strength exercises with body weight or with minimal use of additional weights. The goal is to develop a strong and moving body with a high level of coordination of movements. The main advantage of kalisteniki is its accessibility - for a full-fledged training, only a horizontal bar and bars are enough.