If you want to gain muscle mass and have an enhanced core strength, you will probably consider visiting the nearest gym in your area because this is the only possible way for you to do your bodyweight training. But did you know that you can do these things without going to the gym?
Yes! You can still do your bodyweight training by simply taking the calisthenics! But how to begin a calisthenics program? Can you really do this all on your own? Well, if you are interested to know what is calisthenics and how it can give you benefits, here are the things that you need to know first before we proceed on the process of doing the calisthenics.
What is calisthenics and how it can help you?
Calisthenic is one of the sought-after training because this kind of exercise can be done by all types of trainees. Whether you are just a beginner, intermediate, or a professional in the field of fitness, you can expect that calisthenics will help you in achieving your body goals.
Calisthenic is very beneficial because it will not require you to use tons of gym equipment or the other complex tools. Additionally, you can do this training anywhere you want! In other words, you can save your precious time and money from doing the calisthenics since you don’t need to avail a gym membership!
When it comes to fitness and strength, you can expect that calisthenic will help you to develop your endurance and improve your joints and bones. This training is also good to improve your muscular control, coordination, and stability which is an advantage for those novice trainees who are looking forward to doing some weighted exercises in the future. So if you want convenience while doing your overall body workout, then you should try doing the calisthenics.
And since we’ve already discussed the what and how of calisthenics, we can now move forward to the next part which is the process of doing this training. So let’s see the basic routines of calisthenics first before we proceed with how you can apply each of the basics:
Basics of Calisthenics
For upper body:
- Inverted Rows
- Pike presses
- Handstand push-ups
For lower body:
- Basic squat
If you are a beginner, it is much better to do this calisthenics twice a week. But if you can upgrade this number, then go for 3 to 4 times a week to see the progress of your workout.
With regards to the reps and set, 5×5 (5 Reps and 5 Sets) is the ideal numbers for you to follow since this is the optimal range for you to develop both of your muscles and core strength.
And when it comes to the rest between sets, you can take at least 1 to 2 minutes for every set to give you enough time to take a deep breath and relax your muscles.
Advice for Calisthenics Beginners:
There is no suggested time-frame on when are you going to start the calisthenics. You don’t need any preparations except for the fact that you need to reduce your weight if you are overweight since this your weight is everything for you to efficiently perform the calisthenics.
So if you are overweight, try to do some cardio workouts and eat healthy foods before you start the calisthenics. And if you think that you can already stabilize your weight and balance everything well, then you can right away do the calisthenics! As a matter of fact, you can do this routine later or tomorrow if you really want to!
Thus, you need to push yourself now, trash all your excuses, and get started now because every day is the best time for calisthenics!
Do the basics of calisthenics
Always start with the basic routine since there’s no other way but to take the baby steps first before you upgrade your skills. It is okay to fail and not perfect the routines, you all have the time to practice until you get the secret of doing all this stuff.
So if you fail in one of your routines, just try it again and don’t feel bad at all because it is really part of mastering the art of calisthenics. Additionally, you don’t need to rush everything. Because the more you rush your routine and push yourself too harder, the more inefficient you will become.
That being said, instead of trying to do 20 reps and 20 sets after a week of your first training, it is much better to stick with 5 reps and 5 sets since your focus here is to enhance your strength, good form, and endurance.
Consistency is the key
Be consistent with your calisthenics training. Don’t delay it, stop making unreasonable excuses, and just focus your mind on your goal, and that is to become stronger, leaner, and better. So if you want to convert your failures to success real-quick, then you have to be consistent with all your routines.
Gradually increase your progress
If you feel like your body is already adopting your routines, this is the time for you to gradually increase your progress by means of increasing your reps and sets or by adding more load per routine. So whatever that works best for you, it is important that you put some effort in increasing your progress to see the results of your hard work and also to challenge yourself to become a better version of you.
All in all, calisthenics is a good routine to be considered if you want to improve your overall physique. Whether you want to lose your weight, build muscles, and or develop your strength, this training will suit in you because all you need with calisthenics is yourself, a few basic equipments, and your good and consistent attitude because the only competition that you have here is only YOU. So if you want to try and begin the calisthenics, you better start now because there is no other ideal time but NOW.