What are the Actual Benefits of Calisthenics?
Calisthenics is exercising with bodyweight movement. With using bodyweight, training is convenient anywhere in the world. Many people train using their body weight or incorporate them into their gym regimen. Standard movements such as push-ups, air squats, pull-ups, and pike presses are a great starting point for beginners. However, many do not realize that there can be modifications to these exercises. There would not be any results without intensifying the exercises. It is all about progression, different variations can give a person a greater stimulus when increasing the difficulty.
There are also tools one can invest in to enhance their calisthenics journey. Some examples could be gymnastic rings, parrallettes, dip station, and others. Using these types of equipment, the individual can get stronger since it allows them to perform different movements. Calisthenics is quite versatile with what it has to offer, but not many are aware of what people could do. There are a plethora of benefits when it comes to calisthenics.
Lean out the body
When training calisthenics one must be lean to perform such exercise. If the person is a beginner there will always be an exercise to accommodate for them. But in order to execute advanced variations being lean is required as well as having phenomenal core strength. This is an advantage since the practitioner is encouraged to be lean. So one must burn fat to become a complete master at calisthenics.
Multiple Muscle groups are Involved
It is true that the body works synergistically with calisthenics. Compound lifts also contract multiple muscle groups, but something is different with bodyweight exercises. The whole body is engaged when performing the exercises. An example could be muscle-ups the whole entire upper body and core get stimulated such as the arms, back shoulders, and chest. Another instance can be the one-arm push-up where the individual has one arm pushing from the ground. The whole body including the arm that is not on the ground is engaged since the body trying to keep itself stable. Even though certain exercises emphasize building a specific muscle the other areas are also getting worked on. The person is getting more value out of the exercise and best of all it does not cost anyone capital to do these exercises.
Mind-Muscle Connection
Generally, every exercise done creates a mind-muscle connection including weight training. With calisthenics, the same can be done and some movements translate to other weight training exercises. An example would be the push-up and bench press. They both provide stimulus to the same areas such as the core, chest, shoulders, and triceps. The mind-muscle connection is when one concentrates on creating tension in a muscle group. It is bringing attention to the body as it moves (Neurological response). The importance is that one is activating the targeted muscle. It is an advantage since the individual can maintain their muscle mass. So, if a person gets stronger in push-up variations (Could be one arm push-ups or pelican push-ups) they may be able to maintain their bench press record or surpass their previous lifting record.
Better handle of your body
The person has more control of their body when training calisthenics which means they would have more mobility and flexibility. Also, recovery after exercises is much quicker than weight training. With calisthenics, a person can train in different ways whether it’s for strength, speed, or power. If you ever notice gymnasts or anyone doing advanced bodyweight movements it requires a lot of strength, flexibility, and stability. So there is always a need for control and concentration.
Here’s a routine
*Check Note for sets and reps*
Upper Body
Decline Push up (Progressions)
Dips or Push-ups
Pull-ups or Chin-ups (Progressions)
Pike Press (Progressions HIGHLY RECOMMENDED) (Different Variations)
Lower
Pistol Squats or Bulgarian Split Squats or Shrimp Squats
Single-Leg Romanian Deadlift
SIngle Hip Thrust
Elevated Calf Raises
Core (Optional)
L-Sits (3 sets of 5-30 Sec)
Hanging Leg Raises (3 sets of 6 to 15 reps)
Note: You can start by doing 3 sets of 5 to 15 reps when doing the exercises. If it gets easier like you are able to surpass 15 reps (for each variation). You can move on to the next progression or add weight to your liking. In order to get better, there must be challenge.
Gymnastic Rings Exercises to try
Support Hold (Progressions)
Ring Push Up – 3 sets of 8 to 12 reps
Ring Rows – 3 sets of 8 to 12 reps
Ring Chin ups 3 sets of 6 to 12 reps
Ring Bicep Curls 3 – 4 sets of 8 to 15 reps
Ring Tricep Extension 3 – 4 sets of 8 to 15 reps
When starting out with rings, a person can do these exercises. When beginning with rings it can be quite intimidating but the body will adjust with the movements later on.
Tools to recommend
- Gymnastic Rings – Using these can give the person some serious gains and is probably the most versatile tool to use. There are so many upper body/core exercises out there. They are also convenient and fun to do!
- Parallettes – Increase your depth for pushing exercises or test your stability.
- Dip Station – Train your upper body at home! Chest, back, core, and much more.
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Credible Sources: Maintain Muscle, Bench press and Push-up
