Anyone who says Training with your own body weight is tiring, and has most likely never been to Calisthenics.
In this type of fitness training heavy iron not be used as a resistance, but the force of gravity and the weight of your own body.
Doesn’t sound like much? But it is! The dream of every Calisthenics athlete is to be able to one day as a “Human Flag” on a pole hold. Because you have to get there first…
Strong with Bodyweight Exercises
The Calisthenics Repertoire is long, Ranging from Sit-ups and Push-ups, squats and Burpees to pull UPS, there are many classics that you know may have already mastered.
For all of these Exercises need no extra Equipment, but a neat effect.
In this way, you can’t improve without high-tech equipment, only the General Fitness, but also about a proper muscle growth and body fat reduction offers.
Even athletes who want to be in your discipline better, can strengthen your body by this type of strength training more.
It doesn’t matter whether you train exclusively with Calisthenics method or Workout in the Gym, thus, completes progress will be achieved on both types.
With a Plan to start Training
Of course, Calisthenics is also suitable for beginners – you just need to know how such a Training can be properly designed in order to bring the body in a short period of time to the Limit.
Anyone who has tried before, never to this particular type of training can be based on the following three methods –muscle aches-guaranteed!
1. Tabata
A popular variant of the Calisthenics Tabata is. This is a Form of High Intensity Interval training (abbreviated HIIT).
It revolves around the duration and intensity of the Exercises – perfect for those who want a crisp short Training with the best possible results through.
The principle is always the same: An Exercise is performed for 20 seconds with maximum effort, then 10 seconds of rest to follow. The Whole is eight times, repeated for a total of four minutes.
Who is not in this short time, still completely drenched in sweat, should give more gas or the Training to adapt, by, for example, more challenging Exercises are chosen.
How about a few Burpees instead of Squats?
2. EMOM
A more intensive Option, the EMOM workouts (Every Minute on the Minute). Here, too, the Exercises can be varied as desired, it comes back to the time.
Within the training, you can either select an Exercise for a certain number of repetitions per Minute, or different Exercises to perform within the time.
When the Minute begins, you start with the Exercise. The set number of repetitions has been made, you can rest the Rest of the Minute before the start of the new Minute is started.
The sounds in the first Moment, perhaps not very sophisticated, with time, the muscles become tired and the execution will take longer.
And here’s the hook thing: do not take any of the repeats within the prescribed time, the Pause and you have to seamlessly move on to the next Exercise. In this way, you have to work out his time only once – pure Motivation!
3. Card game
Anyone who wants to incorporate a bit more variety in the Training, can pick up a card game and a few sports enthusiasts friends.
Also in this variant, the Exercises carried out can be freely selected and set.
The principle is then quite simple: The cards are shuffled and sequentially withdrawn from the Deck. The value of the card indicates the number of repetitions.
In the case of a heart-Seven, for example, seven Burpees to be performed. In this way, all the cards are played until the Deck is through.
The values can be arbitrarily set. The ACE can stand for a short Sprint, or a Minute of jump rope – creativity knows no limits.
Cornelia Bertram
*The contribution of “Calisthenics: The right strain for effective Bodyweight-workout” will be released by FitForFun. Contact with the executives here.