Calisthenics is a system of exercises that are done with the body's own weight and that is why no material is needed to practice it. It can help you lose weight from the first week and improve strength, flexibility, balance and endurance. This is why calisthenics is the training method that everyone talks about. No prior preparation is required but it is advisable to perform these exercises with a professional who guides us, at least at the beginning, to do them correctly. Thus we will achieve maximum efficiency and without risk of injury.
Calisthenics is a system of exercises that are done with the body's own weight and that is why no material is needed to practice it. It can help you lose weight from the first week and improve strength, flexibility, balance and endurance. This is why calisthenics is the training method that everyone talks about. No prior preparation is required but it is advisable to perform these exercises with a professional who guides us, at least at the beginning, to do them correctly. Thus we will achieve maximum efficiency and without risk of injury.
Losing weight is one of the wishes of most of the population. And not just for an aesthetic reason. Being overweight and obese don't mix well with your health. But losing weight costs and there are no magic tricks. The only thing that works is eating less (and balanced) and exercising. Even so, we have good news: there are training methods that will make it easier for you to achieve your goal and get ready in your bikini operation.
What is calisthenics?
You may have heard of calisthenics as one of the most effective methods to lose weight . And so it is. According to Miguel Ángel Rodríguez, Health Director of Zagros Sports La Moraleja, "it is a training modality in which different exercises are performed with one's own body weight to work as many muscles as possible". Calisthenics is also known by other names, such as bodyweight training.
Medicine also endorses this exercise as one of the best to lose weight in a healthy way. As Dr. Juan Carlos Segovia, specialist in Sports Medicine, adds, "it is 'exercise' in itself" and within everyone's reach. Not everyone has the possibility of going to a gym to use sophisticated equipment. this aspect, "calisthenics proposes to use one's own body to use it as resistance ".
The essential part of this training routine is based on the technique, in the way of doing it to avoid injuries. For this reason, it is recommended that, at least in the beginning, a fitness professional helps us.
What other benefits does calisthenics have?
As long as we train well, calisthenics not only lose weight, it also:
- Improve strength
- Increase flexibility
- Tones the whole body
- Increase resistance
- Work the balance
- Boost agility
"Muscle development can be very effective if the exercises are performed correctly and frequently, which makes them ideal for any type of precondition," says Miguel Ángel Rodríguez. But since what surely concerns us is getting rid of those extra kilos, let's see why calisthenics will help you lose weight and, most importantly, without risks.
Why does calisthenics lose weight?
Now we go to the most important aspect: why do we propose it if your goal is to lose weight? The answer lies in the caloric expenditure of exercises performed with all the muscles activated and properly combined to maximize training time.
How long it takes to lose weight will depend, of course, on the previous condition, since it will mark the level of exercises with which the routine will begin. However, and always speaking in general terms, calisthenics, combined with a healthy and balanced diet (that does not mean going on a diet) can help you lose weight from the first week . At 12 weeks the results will be remarkable.
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Is it suitable for everyone?
Yes, anyone can do the exercises as they are very safe. “As long as they are executed in the proper progression, they will not cause any problems or injuries. In addition, they are also very beneficial in re-education and postural balance. What is required is a lot of patience and a great desire to train, "says the coach.
As for contraindications, the only one that exists is very simple: do something that hurts you. If you persist in an exercise that causes pain, the risk of injury is greater.
However, with the supervision of a qualified professional, paying attention to the exercises that are performed, there does not have to be any danger. So much so that Miguel Angel affirms that "the benefits are felt throughout the body, both physically and mentally, because they can be translated into an improvement in the quality of life and self-esteem."
Your training plan
As we said, the ideal is that you go to a sports center or a personal trainer who will teach you how to perform the different exercises correctly. When you know how to carry them out, you can do it at home or in a park. These will be the most appropriate:
- Squats : from a standing position, go down as if you were going to sit down and with your knees bent at a 90 degree angle, ensuring that the back is always straight and the abdomen activated, remain in the position for 30 seconds, without movement . In this way you enhance the work of all muscles.
- Push - ups : Lie on the floor, on a mat, and performs 10 funds pectoris or chest bends closer to the ground, exercising the chest and arms. If you have difficulty performing the dips, rest your knees on the ground and do them from this less demanding position.
- Pull-ups : hanging your hands on a bar, flex your arms to raise your head above it. It is important to maintain tension throughout the body to avoid excessive swaying. When we start with this exercise, it is advisable to use elastic bands that will help us to go up and maintain a correct position. Do at least three repetitions. The muscles of the upper body, back and abdomen are mainly worked.
- Abdominal planks: lie face down on a mat with your body straight and parallel to the floor. Remember to tighten your glutes and abdomen throughout the exercise. Rest your forearms on the ground and hold for 45 seconds. After the break, do a side plank with your right forearm supported. Rest again and repeat the same, but this time with the left forearm.
- 'Glute bridge' : lie down with your knees bent and your feet flat on the floor, raise your hips as much as possible without losing abdominal control. The work will focus on the glutes and hamstrings, but it also has benefits in the abdominal area and, above all, the lower back. It will also help us in the joint mobilization of the spine. Do three five reps.
- Bar leg raises : again hanging your hands on a bar, bring your feet up to your hands trying to keep your legs straight. The protagonist here is the abdominal, but as in all calisthenics, exercise is not understood without the participation of all muscle groups. Do at least three repetitions.
- Balance on hands (handstand) : It consists of maintaining vertical balance supported on the hands. Shoulder strength, scapular stabilization, lumbar and abdominal fixation, leg toning, etc. are exercised. It is advisable to start with supervision, as it is very difficult to have a correct body image without help. The wall will be a great aid in all phases of learning. Hold 30 seconds.
From these exercises, variants and tricks can be added to increase their difficulty and spectacular movements can be achieved, in addition to increasing the intensity and, therefore, the effectiveness of calisthenics to lose weight and tone your body.
