What is Calisthenics?

Calisthenics is a form of training in which you use your bodyweight as resistance to build strength and muscle. By using increasingly difficult exercises, we can progress from basic exercises to super-human feats of bodyweight strength.

History of Calisthenics

Ancient Greece

The calisthenics name is derived from the Ancient Greek language, where kalios means beautiful and sthenics means strength.
It was originally invented as a way for the Ancient Greeks to train their military in strength and stamina, and judging by the physiques depicted in history books it shows that calisthenics is a superior method of training.
Weights and fancy machines had been far from invented at that point in history, so the reliance upon their bodyweight was high on the list of priorities.
What better way to know how to achieve maximum strength within yourself than to train using calisthenics techniques.

Old School Calisthenics

In more recent times, it was used by strongmen to demonstrate their strength.
Jasper Benincasa was probably one of the most famous old-school calisthenics strongmen. He was known for his one-arm pull-up feats, recording his last ever one-arm pull-up at 89, just two weeks before moving to a retirement home.
He is also the only recorded person in history to perform the Close To Impossible, a move that he invented where his shoulder and arms were straight and parallel to the bar with his body hanging down. Legend has it he could do this for 3 seconds!

Modern Day Calisthenics

The popularity of calisthenics took a step back in the ‘80s and ‘90s with the invention of pin-loaded weight machines, as well as the surge in the marketability of bodybuilding partially to some insanely impressive guys like Arnold Schwarzenegger. However, in the last ten years, calisthenics has exploded in popularity again. This can be attributed, to a limited extent, to the growth of YouTube and Instagram.
Street Workout and Calisthenics competitions are popping up all over the globe, and a growing number of people are switching from weights to calisthenics for many reasons, such as injury recovery and prevention, strength, the convenience of needing little-to-no equipment, and aesthetics.

Calisthenics Workout for Beginners

Once you've tested out the beginner's exercises and are happy with them, put them into a complete routine with this calisthenics workout for beginners.
Perform 2 to 3 rounds of the following exercises, and take 2 minutes of rest in between rounds.

Press-ups

Between 5 and 20 reps depending on your ability. If you can do more than 20 move onto the intermediate workout below.
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Squats

15 to 20 reps
Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.

Plank

30 to 45 seconds depending on your ability
Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

Close-grip Inverted Row

Between 5 and 20 reps
Set up a bar in the squat rack and grab it with an underhand grip, hands shoulder-width apart. Pull your body up until your chest almost touchest the bar, keeping your body straignt from neck to ankles throughout. Pause, then lower yourself back down to the start position.

Walking Lunges

10 to 15 on each leg
Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.

Side Plank

30 seconds on each side
Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.

Remember, even these simple exercises will make you healthier, so don't stop doing sports, it will be very good for our body!!!