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Introduction:
Here are ten of the best calisthenics workouts that you can easily do at home or in the gym. These workouts can be done almost anywhere, and they’re an excellent alternative to weightlifting if you’re looking to save time, money and space in your workout room. If you want to get started with calisthenics, these exercises are the perfect place to start!
1) 5 most effective exercises:
Pushups, pull ups, squats, lunges and jumping jacks are some of the most beneficial calisthenics workouts to incorporate into your routine. Pushups are not only great for working the chest but also strengthening the triceps, back and core muscles as well. Pull ups on the other hand work on biceps as well as strengthening the back and shoulders. Squats mainly work out leg muscles but also can help with working out your upper body. Lunges target the thighs and hips while also helping strengthen your abs. Jumping jacks can help you get warmed up or provide a good cardio workout by burning calories quickly.
2) 3 ways to create balance in your routine:
• Incorporate higher intensity days with easier recovery days. One day could include strength training and sprints, while the next day would be geared more towards long slow distance running or lower intensity workouts.
• Allow your body to recover after hard workouts by getting plenty of sleep, hydrating properly, and fueling up on healthy foods.
• Take one to two rest days per week from intense exercise. This is a great time to try something new like pilates or yoga to complement your routine!
3) The Importance of an Routine:
When you know what your goal is, having an exercise routine that works with your body and fits in to your schedule will help you stick to it. Exercise routines can include anything from running five miles every day to doing 10 pull ups and 15 pushups in the morning, depending on what you're able to manage. You don't have to start off with 30 pull ups just because you want six pack abs by the end of summer--slow and steady wins the race! Even if it's as simple as setting a phone alarm for 20 minutes of light cardio every day, or exercising one muscle group at a time two times per week--knowing what works best for your goals will allow you not only reach them, but maintain them long term.
4) Know your limits:
A calisthenics workout can be dangerous if you don't take precautions. People with issues or problems in their back, shoulder, elbow, knees or other joints are often told to avoid exercises that put weight on the joint. Some people with breathing problems like asthma should also avoid calisthenics exercises like pull-ups and deep squats. The 10 best calisthenics workouts below will offer diverse challenges while keeping your body healthy!
5) When to stop working out?
The concept of when to stop working out is subjective, as people have different fitness goals and desired body compositions. While there is no universal answer, there are some time periods during which most people would take a break from working out. These include the following:
- After you have exercised for an hour straight. Studies have shown that after 60 minutes of continuous aerobic exercise, your body's levels of growth hormone decline significantly, signaling the need to take a break. Working out after this period can help you build muscle mass, but it won't do much good if you're just trying to lose weight or tone up your physique because your body will not be able to produce any significant quantity of lactic acid buildup in response.
6) How often should you do it?
On their own, calisthenics exercises can offer a great workout that hits all your muscles. You should do them 2-3 times per week to get the most out of them. But what about people who want to add these exercises into their current workouts? We've compiled 10 different calisthenics workouts from trainers and fitness experts with different skill levels so that you can choose one that fits your ability level and time frame
7) Your diet is as important as your exercise!
Try adding in some high-quality protein to your diet. Muscle growth is tied to protein consumption and these two complement each other perfectly. It's not just the amount of protein, but also its composition that matters. Aim for an animal source or plant based supplement with plenty of essential amino acids and fiber. To get you started, try these 7 calisthenics workouts.
8) Warm up - Cool down:
Before starting a calisthenics workout, you want to make sure your muscles are warm and limber. Try a nice light jog, some jumping jacks, or anything else that works your body in large motions before trying any high-intensity exercises. Then after the workout is complete, you need to stretch your muscles back out. Hold each stretch for 30 seconds or more and work both major muscle groups before repeating again. Try touching your toes, stretching one arm overhead while bringing the other across your chest, standing on one leg and reaching down to touch the floor in front of you with the opposite hand on the same side leg (standing on left foot, reach down with right hand). Finally, always drink plenty of water when you're done!
9) Rest time:
For your pushups, do sets of 10 and rest 1 minute between sets. For your pullups, do 2-3 sets of 5 pullups at an intensity that is challenging but not so difficult that you're unable to complete them. For squats, aim for 50 total, break up the reps however you like as long as you hit that number. For dips or hanging leg raises, complete 25 repetitions. Follow up with 10 minutes of cardio such as running, biking or jogging in place for one minute at a time with 30 seconds rest in between each 1 minute session.