What is calisthenics? 7 simple and effective exercise movements to improve strength and fitness

Calisthenics exercise is a great way to strengthen muscles and improve fitness and can be done anywhere or at any time without the need for special equipment. This type of exercise helps you increase your strength, flexibility and endurance by using your own body weight.

If you are looking for a challenging yet enjoyable exercise, follow us to the end of this article from GCORP LLC Health Magazine to learn more about the benefits of calisthenics and techniques for doing it.

What is calisthenics?

It is a type of resistance training that uses body weight along with gravity to help strengthen muscles, increase endurance and improve mobility. Exercises range from simple movements that do not require any equipment to more intense movements such as barfixes as well as regular exercises such as lunges, squats and crunches. is... also May It can benefit young and old... It can easily be incorporated into any exercise style or exercise program...

If you feel pain during exercise, stop doing it... It is also best to talk to your doctor about the type and intensity of a new exercise program before starting it... This is especially important when you have an underlying condition such as heart disease, high blood pressure, arthritis, etc.

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Benefits of Cleisthenics

This type of exercise has many benefits for the body, some of which are listed below:

1.... increases power

Clisthenics exercises increase muscle strength through different movements.... A small study of 28 men found that exercise training can improve strength in a relatively short period of time.. so that after eight weeks of training, participants were able to perform more swimming and barrex movements.

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2.... helps control weight

Clisthenics reduce body fat by maintaining or increasing muscle mass. This exercise is usually aerobic in nature and therefore suitable for those who want to lose weight.

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3... improves body posture

Movements necessary to perform stretching exercises and strengthen muscles, tendons and ligaments.. Regular inclusion of these exercises in the training program not only helps to improve balance and flexibility.. but also improves body posture.

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4.... boosts morale

Any type of exercise can boost mood, reduce stress, and improve an overall sense of well-being. However, exercise may have additional benefits for mental health. For example, research has shown that exercise reduces the risk of cognitive decline and is helpful in preventing dementia.

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How to start calisthenics?

If you're going to start calisthenics, it's important to have a proper schedule...Also, plan your workouts just like you would an important meeting or appointment.. That way, you're more likely to stick with them.

If you are having trouble creating the right program, get help from an experienced trainer or use instructional videos... Just make sure the type of exercise matches your ability.

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Training calisthenics movements at home

If you are looking for interesting exercise ideas, we recommend trying the following exercises:

1...barfix

Barfix helps to strengthen the muscles of the back, arms and shoulders:

• Stand in front of the barfix bar.
• Grab the bar from above and open your hands a little wider than shoulder width.
• Use your shoulder muscles to pull yourself up and bring your head above the bar.
• If you can't do this move, attach an exercise band to the bar and place one foot in the ring.

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2... Reverse hand correction

This exercise is similar to Barfix, but targets more biceps and chest muscles:

• Stand in front of the barfix bar.
• Grab the bar from the bottom with your hands.. so that the palms are facing the face.
• Use your biceps to pull your body up.

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3.... slope movement

The dip is a great way to strengthen the chest and triceps:

• Stand inside the incline bar and use your arms and shoulders to lift yourself off the floor.
• After getting off the ground, lean forward a little.
• Bend your elbows back and use your triceps to move up and down.

If you don't have a dip bar, use an exercise ball or bench... Place your feet on the floor and bend your knees to a 90 degree angle.

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4.... Squat jump

Squatting is an excellent exercise for increasing strength and improving cardiovascular condition:

• Stand and place your feet parallel directly under your shoulders.
• Keep your feet slightly apart and point your toes outwards.
• Do a squat by bringing your hips back and down and bending your knees.
• Keep your chest straight and look forward.
• Then jump up with a lot of power.

Learn more: Barfix Sports

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5.... swimming motion

Swimming is a popular and effective exercise for increasing upper body strength and stability.... Some research has also shown that this exercise may be associated with a reduced risk of cardiovascular disease:

• Get on your knees and place your hands down, but slightly outside the shoulders.
• Extend your legs, hold your body up with your hands and get into a plank position.
• Be careful that your waist is not too low or too high.
• By bending your elbows, move your body down until your chest almost reaches the ground.
• When going down, the elbows should have an angle of 45 degrees.
• Pause near the ground and then quickly jump back to the starting position.
• Keep your stomach contracted during the movement.

If you can't do the full swim, try a modified version....you have to kneel on the floor or stand against a wall.

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6.... Crunch

Crunches target the abdominal muscles:

• Lie on the floor and keep your back straight.
• Place your feet on the floor and bend your knees.
• Place your hands behind your head and keep your head fist-width apart from your chest.
• With your core contracted, come up until your elbows or chest touch your knees.
• Focus on using your core muscles to lift... Exhale when you are sitting and inhale when you are lying down.

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7.... rope swing

Rope jumping is an effective exercise to increase heart rate, improve muscle endurance and maintain balance:

• Grab the handles of the rope and keep your hands at the same distance from the center line of the body.
• Twirl the rope with your wrist as you jump off the floor.
• When jumping, keep your toes pointing down and bend your knees slightly.

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Endword

Whether you are a beginner or a pro, Cleisthenics will help you reach your goals and feel better about your body....Remember that to lose weight you need to follow this exercise along with your diet....If you are looking for a way to lose weight, you can visit GCORP LLC website and talk to the best expert doctors including Talk doctor online.. GCORP LLC has made it possible for you to make an appointment with the nutritionist of your choice through the online appointment system to visit the nutritionist in person.

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