Introduction to Calisthenics- Four Exercises for Beginners
Introduction to Calisthenics- Four Exercises for Beginners
When you start using calisthenics, it's important to start with the basic exercises and build up strength before doing the harder variations. Here are four basic beginner exercises as well as some helpful information and advice.
I also would recommend warming up for about 5-10 minutes before performing any exercises.
Exercise # 1- Standard Push Ups
(credit: thepushupchallenge)
Standard push ups target the chest, shoulders, triceps and abs. Keep your head up, bring your chest close to the ground without touching the ground, make sure your hands are slightly wider than your shoulders and keep your body straight. In order the engage your abs effectively your have to keep your abs tight while completing your reps.
Exercise # 2- Standard Pull Ups
(credit: WorkoutLabs)
Standard pull ups target the back, biceps, shoulders and abs. Start with your arms straight, pull up with all of your strength, and keep your abs tight. Remember to keep your body straight by placing your legs in a relaxed position to avoid swinging your body.
Exercise # 3- Body Weight Squats
(credit: menshealth)
Body weight squats target the legs. Keep your arms crossed, make sure that your feet are shoulder width apart, and point your toes slightly outward. Remember to keep your knees aligned with your feet in order to avoid injuring your knees, and to go in for a deep squat for better leg gains.
Exercise # 4- Crunches
(credit: popworkouts)
Crunches target the abs. Lay flat on your back with your knees bent, place your hands behind your head, and as you come up squeeze your abs. Remember to avoid pulling on your neck in order to avoid injuring your neck.
These basic exercises are meant for beginners who want to begin using calisthenics, and I really hope that this post was helpful!
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I love that you mention push-ups, pull-ups and bodyweight squats as basics. Crunches however I am not a big fan of, and I am not alone in this.
Many people who are not very much in tune with their bodies experience problems after training crunches for a long time. Issues involve the spine and the neck.
They mainly target the supervicial ab muscles, it is not recommended to only train these muscles.
Crunches with proper form as a supplemental exercise to bigger core workout is definitely a good idea, though.
Some core exercises that are very important in training basic strength are:
Thanks! Push-ups, pull-ups and bodyweight squats are the best way to start. I have to agree with you on crunches, doing too many reps with improper form can put strain on your neck and spine.
I personally do a combination of different ab exercises in my ab workout which includes planks and crunches as well as other movements. Proper form is key to avoid injury.
Thanks for the list of core exercises, I haven't done side planks and hanging leg raises in a while and now I'm going to work those exercises into my ab workout!
Thank you for the feedback!
Keep up the good work ;)