Are you ready to use your body weight to get in shape? That’s exactly what a calisthenics training it’s about using nothing but your weight to complete the exercises. According to health line, calisthenic movements are performed at different levels of rhythm and intensity. They are amazing options to add to your routine if you are looking for improve your strength, flexibility, coordination and resistance. So, in honor of that, we’ve selected Calisthenics Workout No. #1 to strengthen your muscles.
when trying to get fit and build muscle, strength training is the name of the game. Strength training a minimum of three times a week should do the trick, with an emphasis on full-body workouts. But on days when you’re not doing strength work, consider switching things up.
Calisthenics is often an underrated and highly overlooked type of training that offers solid results if you’re looking to get stronger. The exercises can be done pretty much anywhere and are quite challenging if you choose the right moves. Below is an excellent calisthenics exercise to strengthen your muscles. Do three to four sets of the following exercises.
To complete bodyweight dips, stand on the dip bar with your arms fully extended and your feet slightly forward. Keep your core tight and your shoulders back as you slowly lower yourself down by snapping your elbows with a forward torso lean. Go down as far as you can without putting stress on your front shoulders before pushing your body up, flexing your triceps to finish. If you don’t yet have the strength to perform bodyweight dips, you can start with pushups and bench dips. Do three to four sets of eight to 10 reps
Begin the neutral grip pull-up by hanging from the parallel bars with your palms facing each other. She leans back a bit as she pulls her body toward the bar, pushing with her elbows. She reaches for her with her chest, not her chin, as she comes up, and squeeze her back, biceps, and forearms hard at the top of the movement. She resists on the way back until you return to the starting position before performing another rep. She completes three to four sets of six to eight reps.
Bench Pistol Squats start with you sitting on an exercise bench. Bend one knee at a 90 degree angle and keep the other leg straight. Keeping your chest up and core tight, drive through the heel of your grounded leg to come up, flexing your quad and glute to finish. Lower your body using the control until you sit smoothly on the bench. Complete three to four sets of 10 repetitions for each leg.
Last but not least, it’s time to finish off the Bench Leg Raise. To install, lie flat on an exercise bench with your hands firmly gripping the end. Keep your feet together and bring your legs up towards your body. Once your legs are in front of you, raise them as high as you can. Flex your abs hard at the top of the “up,” then slowly lower them using control, keeping tension in your core. Return to the starting position before doing another rep. Complete three to four sets of 15 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
