is increasingly popular in the workouts of fitness lovers, it is a form of free body training aimed at strengthening muscle mass but also aesthetic improvement.
To better understand the essence and objectives of this training we must refer to the meaning of calistenia, a term formed by the two Greek words: calòs (beautiful) and sthènos (strength),which indicate the physical beauty coming from the force.
The principles of calistenic training
Calistenic exercises are performed free-bodied or withbasic equipment that supports the weight of the body itself in order to exercise muscle endurance, acrobatic balance and fluidity of movements.
Fitness lovers often have different currents of thought, there are those who train only with classic free body exercises such as dip, tractions, muscle ups, ect…, those who use isometric skills such as planks, front levers and back levers and who makes a mix of the two.
However, the ability to do the exercises using the weight of the body, make this type of workout ideal especially for those who like to train outdoors or for those who practice fitness at home. Some athletes start from calystenic techniques to perform acrobatic workouts in the street.
The benefits of calistenic training
The benefits of calistenic training are multiple and aimed at a generalized improvement of body health and strength, the main ones are:
- Muscle strengthening: with calistenic training you work effectively on multiple muscle groups at the same time, despite most of the exercises being focused on the upper body.
- Development of flexibility: the calistenic exercises involve large movements, so they are the perfect combination of stimulation of strength and the development of flexibility.
- Better coordination: Free-body exercises require movements associated with balance and coordination.
- Resistance development: Exercises aim to work on muscle endurance.
- Slimming optimization: Exercises, especially carried out at high intensity, help to fight excess fat.
Calisthenic is a complete workout that can be practiced by both 13-14 year olds and over-50s, while it is not suitable in subjects with discale hernia or other pathologies or problems with the back.
Kinesthetic training program
Depending on the purposes and objectives to be achieved, the calistenic training program can be built with different exercises, frequencies and timing, if you are a fitnessbeginner, it is recommended to go to a gym.
taking into account your body size, training level and muscle strength, as well as the goals you want to achieve.
If you are a little more experienced you can also train yourself outside the gym. Below we will not give you a precise training program for the above reasons, but tips that can help you perform calistenic training in the right way.
First, you will have to choose 2-4 exercises on which to work and improve, beginners should focus mainly on tractions, bends, body rows. Train at least three times a week and repeat the main exercises at least a couple of times a week. Set up a workout with many repetitions, one on short recoveries and one on strength.
High-intensity calistenic training should only be performed if you have a very good level of preparation, as you need a lot of strength and endurance.
Let’s take an example: the calistenic exercises in a high-intensity workout should be repeated for 30″ with recovery intervals between one is 10″.
Before starting a HIIT trainingsession , you need to do an initial warm-up and at the end, stretching to relieve muscle tension.