Performing Calisthenics

Image source durarandille

Calisthenics exercises including the 6 basic exercises can be difficult to perform. It is important than when attempting the exercises a few simple guidelines are adhered to. These tips will help you to get the most from the workout, train effectively and avoid unnecessary injury. If you haven’t read part 1 then please do so for key information.

Prior to starting an exercise program…

1. Ensure that you are in a fit and healthy state, if not sure then consult a physician before starting.
2. Expect soreness after the first few sessions you muscles will not be used to the exercise actions.
3. If severe soreness persists for more than 3 days contact your doctor.

Calisthenics guidelines

Don’t underestimate the difficulty of a calisthenics workout. Many of the exercises are very demanding and will provide your muscles with an intense workout.

• Start at an appropriate level. Do not jump in feet first thinking that you can do the advanced exercises immediately. By overdoing it you will be risking unnecessary injury and put yourself out of action for a few days if not weeks.
• Many of the exercises will be performed on the floor. It is important that a soft exercise mat or comfortable carpet is used to exercise on. Hard cold floors will add to risk of injury.
• When performing single leg exercises that require balance it would be beneficial to carry out the exercise near to a wall or something else that you can lean against if you become unstable.
• Posture is very important. Before, during and after each exercise. All calisthenics exercises are performed under controlled posture and will exercise the muscle of the core unit.

Look what happens when you don’t follow the guidelines

The exercises

Intermediate calisthenics

Decline push up

image source shapefit.com

Progression from the basic push up this exercise will place emphasis on the clavicular head of the pectoral muscles. This is the top region of the pecs. Raise your feet up on a platform or your bed. Place the hands approximately shoulder width apart and lower yourself to the floor by flexing at the elbow join. Hold for a second and return to the starting position.

Superman

image source bbc health

Progression from the basic back extension this exercise adds emphasis to the hip extensor and flexor muscles in the gluteals and the muscles of the shoulder joint. Start by lying on a comfortable flat surface. The exercise begins by raising an arm and the opposite leg while extending the lower back. At the top of the movement, hold for a second then alternate leg and arm.

Single leg squats

image source pponline

Progression from the basic squat this exercise isolates each leg. This increases the intensity of the squat as the individual leg will be required to carry the whole body weight. Start the exercise by standing on two feet. Contract the core muscle and balance on a single foot. Begin to lower the body by flexing at the knee and hip joints. Lower until you become slightly unstable, hold for a second. Rise up by extending the knee and hip joints until you reach the start position.

The crunch

image source bigmusclefast.com

An alternative to the basic sit up. This exercise targets the the abs with great intensity unlike the basic sit up that requires auxiliary action from the quadriceps muscles. The movement range is short and will provide the abs with an efficient workout. The exercise begins by raising the feet onto a platform so that the knees are flexed at 90 degrees. Place the hands either side of the temples NOT behind the head as the picture shows. Slowly flex at the hips and move towards the feet. Make sure the focus of movement is at the chest and not the head. When you reach your limit, hold for a second then slowly and under control return to the floor.

Note

In the previous post i said that i would provide information on how to perform calisthenics tailored to a specific fitness aspect. With hindsight i have decided that i will not do that for the current series on calisthenics as the information can be applied to many different aspects of training at home. Just adding it to the bottom of this post would not do it justice so i will create a new post dedicated specifically to Repetition Guidelines for Different Fitness Components. If you want some advice in the meantime then please email me and I will endeavor to help.

Next post

I will discuss how to perform the more advanced calisthenics exercises with more pictures and videos. Please feel free to post any comments you may have or email me with a question.

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