Building muscle, strength, and endurance is often left for physically fit athletes or regular gym members; however, alternative workout routines in yoga and calisthenics have proven to provide similar benefits to individuals looking to boost their endurance and health. If you’re looking to advance your strength, build flexibility, and increase your physical health, calisthenics may prove an effective alternative that doesn’t require investment in costly gym equipment or membership.
Calisthenics is a fitness exercise that uses body weight for resistance, making it accessible even to those who wish to exercise from home. Its flexibility and versatility also make it affordable since no equipment or fitness instructor is needed. Some routines that calisthenics apply are push-ups, muscle-ups, and endurance routines that build strength and muscle endurance. This article provides an in-depth look at the steps needed to build up your strength from beginner to a pro in calisthenics to boost your fitness goals.
Starting as a Beginner
Foundational exercises make up the premise of an ideal calisthenics journey. It is essential to build up your skills and muscle strength as a beginner to enjoy your fitness journey. Building endurance earlier on helps improve concentration, boost morale, and prepare anyone starting their journey for more challenging exercises in the future. You should start with simple routine exercises like body squats, push-ups, and a few pull-up exercises because these target the major muscle groups that build up the foundations of a proper calisthenics routine.
Push-ups help build shoulder, chest, and triceps muscles and upper body strength. Should you find standard push-ups difficult, you can performed modified push-ups when on your knees. For pull-up exercises that help target the back and biceps, install a pull-up bar or use a strong door frame. If you’re having difficulty performing standard pull-ups, use resistance bands or gradually lower yourself from the bar. To complete your full-body workout, do squats, which target the core and build up your leg strength. It is important to be consistent when applying these workout routines. Make sure to perform these exercises at least three times a week, and gradually increase your sets and reps to build up on strength.
Intermediate Calisthenics Workouts
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Consistency helps you build endurance and boost your calisthenics to the next level. Over time, you can increase your reps and sets to reach a more controlled intermediate level. Once you get to this level, introduce planks, leg raises, and even dips for an even better result. Dips are important because they target the triceps, chest, and shoulder muscles. At home, setting up two chairs alongside each other or a sturdy surface can help you complete these exercises. Parallel bars are also an important build if you have the materials to construct one in your backyard.
Apart from dips, hanging leg raises are a great option at the intermediate level because they boost your core strength and build a stronger lower abdomen. The routine involves raising your knees to your chest, straightening your legs, and extending. Repeat this a couple of times and you can even time to failure. Planking has been considered one of the most effective core exercises; though they primarily target the core muscles, they also help build endurance and body stability. Ensure that you focus on maintaining good form. Maintain a straight line from your head to your heels, and gradually improve on your hold.
Advanced Calisthenics: Going Pro
Ready to be a calisthenics pro? The advanced level proves quite challenging even for the best athletes. Various exercises help you build your frame like the human flag, front lever, and muscle ups. Building on the exercises at the intermediate level prepares one to be an advanced calisthenics athlete because you gain the strength and fitness to complete the more complex exercises.
Muscle-ups combine pull-ups and dips, which take up great power and technique. An experienced calisthenics athlete carefully applies timing, technique, and power to complete this routine. In turn, the front lever applies extensive core strength and lats where one hangs horizontally from a bar to build up both upper and lower body muscles. Finally, the human flag involves lying parallel to the ground and gripping a vertical pole to expose the powerful core muscles and boost your form. These are the results of regular training from the beginner level with a great level of consistency to overcome the more challenging exercises that require endurance and skill.
Final Thoughts
Calisthenics is a unique, rewarding way to boost fitness, improve flexibility, and build body strength using nothing but body weight. Consistently training and building up from the basic routine will help you become a calisthenics pro. Always remember to put in a little work every day; though it may take a little while to notice changes, consistent training will make you feel fit and improve your endurance levels each week.
Focus on improving form while having fun doing it. Whether you want to train alone in your backyard, with a friend, or at the park, calisthenics provides the advantage of flexibility. Start your fitness journey today, and remember: the journey is more important than the destination.
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