Gymnastics is a type of training that aims to strengthen and improve muscle endurance, so it is not necessary to use gymnastics material, since one of the principles of gymnastics is the use of the right strength for the body to increase muscle mass.
In addition to increasing strength, endurance and propioception, calisthenics increases flexibility and mobility, so techniques adapt to certain sports, such as crossfit, functional training and gymnastics, mainly.
- It is important that the exercises are performed with the advice of a qualified instructor so that there is a guarantee that it is done in the right way and with the lowest risk of injury.
- As well as to obtain the greatest benefit.
Calistenia can be practiced by anyone who always has the assistance of a physical education professional, which has several health benefits, such as:
In addition, as in the gymnastics machine necessary for the practice of gymnastics, it can be performed anywhere, which gives it an activity with multiple shapes and monotonous shape.
This work routine helps work the whole body, stimulating the muscles of the legs, abdomen, arms, extension and chest, and has been created for beginners, requiring a lower level of strength, agility and flexibility.
It is recommended to repeat this routine up to 3 times, resting 4 minutes between each exercise and 30 seconds to 1 minute between each exercise.
To perform this exercise, stand on your back and lean against a wall, then place your feet about 60 cm thick, without removing the extension and buttocks from the wall. In this position, slide the buttocks across the wall until the wheels drop at 90 degrees Hold the position for about 30 seconds.
This exercise is similar to squats and works mainly on buttock muscles and muscles, but without causing wheel wear; therefore, it is an excellent choice for people who suffer injuries to these joints.
For this exercise you will need a high bar and, for this reason, many options are to perform the exercise in a square or in a park, to perform the exercise you must take the helm by placing your hands a little more separate than the anchors between men. Then, collapse your arms to raise the hill until the bar closes around the fence. Go down and up 3 to 5 times.
This type of exercise in the bar, in addition to working the muscles of your arms, is excellent for toning the muscles of the sword, helping for example to relax the legs.
The squat is a type of classic training, excellent for working all the muscles of the legs and buttocks, to do it correctly you have to stand with a separation between the feet that are between the shoulders, but crouched with the buttocks back and over the shoulders. Stretch to the right until the wheels go down to 90 degrees. This exercise should be repeated 8 to 12 times with each routine.
To begin with, if you need to hold your hands in a row, you need to slightly flex your legs in front of the body with your feet together and the tips of the bodies hitting the cliff, the rest should be done until the body reaches the 90-degree angle and the angle increases. Ideally, men’s hands stay away from the buttocks.
Flex by keeping your arms at the distance of separation between men, lowering the body to 90 degrees. Throughout the exercise, it is very important to keep the abdomen well contracted to keep the body completely straight and prevent the wounds from spreading.
This exercise is excellent for strengthening arms and extension, as well as pecs.
This exercise is more complex and more difficult compared to conventional sit-ups, therefore, if necessary, performing conventional sit-ups on the floor is strong enough to try this exercise on the bar.
Hold the bar in the same way as the high bar and lift the folding wheels until you touch the falling piece at a 90-degree angle. Repeat 8 to 10 times. If difficulty needs to be increased, keep your legs straight and lift them up without flexing the wheels until they form a 90-degree angle with your buttocks.