What is Calisthenics? Health benefits of doing calisthenics

Currently, exercise for busy people is the focus of everyone’s attention. Because most people now spend a lot of time going to work and school, they forget that their health also needs to be exercised. So how to exercise to have time to work but also have time to exercise? In this article, Tnhelearning.edu.vn will introduce you to what is Calisthenics? Health benefits of doing calisthenics.

What is Calisthenics?

Calisthenics exercises bring many benefits to the body

Calisthenics is a therapeutic exercise that uses body weight without the use of equipment such as a street workout. Primarily calisthenics exercises help develop strength, endurance and flexibility of the body.

Calisthenics exercises are very simple but use a lot of body energy to help burn calories effectively. Usually when doing calisthenics you will mainly practice movements such as squats, push-ups, sit-ups,…. The highlight of calisthenics is that you can practice anywhere without any other training equipment.

Benefits of doing calisthenics

Exercise calisthenics to increase the strength of the body

Increase body strength and endurance

Calisthenics exercises mainly focus on muscle groups , so you can find exercises suitable for the purpose of developing your muscle position . You can repeat the exercises to improve the endurance of the muscle groups in the body , helping to increase endurance when training.

Improve posture, balance ability

Exercise groups of calisthenics not only help you increase your body’s strength and endurance, but also improve your posture and balance. According to a 2017 study, doing calisthenics for 8 weeks can improve posture, strength and body mass index (BMI).

When you practice with calisthenics exercises you can prevent falls and injuries in daily activities.

Improve mood

Many scientific studies have proven that if you regularly exercise, you can improve your mood and thinking. Helps prevent and reduce depression.

Tailored to your fitness and needs

When practicing calisthenics you can adjust the exercises fast, slow or more, less according to your fitness and goals and needs. In addition, when you do calisthenics at a high intensity, you will get cardiovascular benefits.

Subjects should not practice calisthenics

Subjects should not practice calisthenics

Although the calisthenics exercises are very simple and suitable for all subjects. But in some cases, you should consult your doctor or work out with a fitness trainer to make sure you are doing the right movements. About the objects that should not practice calisthenics such as:

• People who are being treated for diseases related to bones and joints, are or have been injured , have problems related to the ability to balance the body.
• People who are not physically active for a long time.
• People with chronic diseases of heart disease, diabetes, cancer, …

Suggest basic calisthenics exercises

Basic Calisthenics: Squats

Squats help the practitioner practice a straight back posture and help maintain better balance. It also has the effect of expanding the buttocks and thighs to help the body look more beautiful.

Squats are basic movements that anyone can easily follow. You can practice by following these steps:

Step 1 Spread your feet shoulder-width apart and open your feet slightly to the side for easier balance, then interlace your hands in front of your chest.

Step 2 Squeeze from the top down, keeping the center of gravity at the knee joint to stand up and sit down in a squat, keeping your back straight.

Step 3 Count the number of breaks in the right rhythm to avoid fatigue.

Basic Calisthenics Squats

Basic Calisthenics: Lunge

Lunge exercises will help you develop and tone the muscles of the buttocks, hips, thighs and abdomen, making the body look more balanced and healthy.

When you do lunges you will need to focus on your glutes, hips, thighs, and abs. The steps to practice Lunge properly are as follows:

Step 1 Stand up straight, feet shoulder width apart.

Step 2 Step your right foot forward of your body, bending your knee at a 90° angle.

Step 3 Lower the left knee almost to the floor as the leg is extended.

Step 4 Use your right heel to push back to a standing position, bringing both feet together.

Step 5 Repeat for the left leg.

Basic Calisthenics: Plank

Plank exercises help you to increase strength, endurance and tone the abdominal muscles, helping to reduce the risk of back and spine pain.

See also: What is Plank? 7 benefits of doing Plank correctly you need to know

Basic Plank Movement of Calisthenics

Basic Calisthenics: Push-ups

Push-ups are one of the basic calisthenics exercises that focus on muscle groups in the upper body, including the arms, biceps, chest, and shoulder muscles.

See more: What are the benefits of push-ups? A detailed step-by-step guide for newbies

Basic Calisthenics: Burpee

The burpee is a continuous calisthenics exercise that combines many other basic movements into one exercise such as squats, planks, and push-ups. Helps exercisers build muscle, improve cardiovascular health.

See also: What is Burpee exercise? Safety notes when practicing Burpee

Basic Calisthenics Workout Progress for Beginners

Basic calisthenics jump rope exercise

For those who are new to calisthenics, you should refer to the following training process:

• Push-ups (5-20 reps). Rest 30 seconds.
• Squats (5-20 reps). Rest 30 seconds.
• Lunges (10-15 reps on each leg). Rest 30 seconds.
• Plank for 30 seconds.
• Jump rope for 30 seconds.

So, Tnhelearning.edu.vn answered the question about What is Calisthenics? Health benefits of doing calisthenics! Wish you choose for yourself a suitable and effective calisthenics training process.

Source: Health website Hellobacsi.com

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