What Is Calisthenics?
Calisthenics which is also called Street Workout are a bunch of exercises which solely target on making you stronger, taller, shredded, body wise more fit and increase your flexibility.It consist of exercises like pulling, pushing, bending, jumping or swinging with only your own body weight as a resistance.If performed in a proper way with a verity of exercises could help build a muscular body and aerobic conditioning, in addition to improving psychometric skills such as balance, agility and coordination.
Urban calisthenics are a form of street workout also another name for calisthenics, they workout individual or in groups to build a muscular body and to later compete in calisthenics related sports sports competitions.
calisthenics is not anything new it’s an ancient sport of the Greek empire. The world calisthenics comes from the Greek word kálos’sthénos. kálos means beauty and sthénos means strength which in common refers to an art of using your own body weight in means to develop one’s physique.
A calisthenics legend also believes that the word Calisthenics was derived from the name of a famous calisthenics promoter “Calisthenes”.
Calisthenics is associated with a rapidly growing sport called “street workout” all over the world.Street workout as a sport consists of athletes competing against one other by each showing their body-weight strength and body-control in timed routines to impress a panel of judges.The World Calisthenics Organization (WCO) which is based in Los Angeles created first time ever rules for a 1 vs 1 competition which includes including weight classes, timed round system, original judging criteria and a 10 point must system. Giving the growing amount of amazing athletes worldwide an opportunity to compete in these world wide competitions.
Common Exercises In Calisthenics
- Jumping Jacks (star jumps/stride jumps)
- Performed by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides. Sometimes known as jumping jacks and stride jumps or side-straddle hops in the US military.
- Performed by bringing one leg forward and almost kneeling on the back leg. Once the front leg creates a perfect 90 degree angle, stand up and alternate legs, keeping the back straight and chest out.
- Performed by lying down with the back on the floor, knees bent, and bottoms of feet against the floor. The shoulders are then lifted off the floor by tightening abdominal muscles and bringing the chest closer to the knees. The final movement is to lower the back to the floor with a smooth movement. This trains the abdominal muscles.
- Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominal muscles is performed. Shoulder blades are lifted off the floor, and abdominals tightened.
- Performed face down on the floor, palms against floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms of the subject should go from fully extended in the high position to nearly fully flexed in the low position, while the subject makes sure to avoid resting on the floor. Resting is only done in the high position of the exercise. Chest, shoulders, and triceps are trained with this exercise. By furthering the range of motion, what is often called a push up +, by pushing the shoulders downwards at the top the serratus anterior comes further into play.
- An overhead bar (sometimes called a chin-up bar) is grasped using a shoulder-width grip. The subject lifts their body up, chin level with the bar, and keeping the back straight throughout. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow controlled manner. This primarily trains the lats or upper back muscles, as well as the forearms. An underhand grip variation or chin-up trains both the back and biceps.
- Standing with feet shoulder width apart, the subject squats down as far as possible, bringing the arms forward parallel to the floor. The subject then returns to standing position. Squats train the quadriceps, hamstrings, calves, and gluteal muscles.
- Standing on a platform with an edge where the heels can hang (e.g. a curb), lift the body on the balls of the feet. The subject then slowly returns to starting position. This trains the gastrocnemius and to a lesser degree the Soleus muscle. A seated calf-raise trains the soleus.
- Done between parallel bars or facing either direction of trapezoid bars found in some gyms. Feet are crossed with either foot in front and the body is lowered until the elbows are in line with the shoulders.
- The subject then pushes up until the arms are fully extended, but without locking the elbows. Dips focus primarily on the chest, triceps, and deltoids, especially the anterior portion.
- Leg raises
- Lying on the back, hands in fists under buttocks, move feet up and down.
- This is the name for holding the top position of a push-up for extended periods of time. The primary muscle involved in this exercise is the rectus abdominis.
Famous Groups And Personalities In Calisthenics
- Bar brothers
It is currently the biggest group in calisthenics community, they also refer to it as a movement, it has more then 540,000 people following their tracks.
- Frank Medrano
He is an individual guy who teaches people the right way to do calisthenics with he workout plans and health programs.
- Chris Nielsen
He has started his own movement called “calisthenics unity” he also guides you through the calisthenics program he has a whole diet plan and a workout routine!