Calisthenics is a form of training in which only your own body weight is used to improve strength, flexibility, endurance and coordination. This type of functional training has gained popularity worldwide in recent years and offers a variety of benefits - for both beginners and advanced users. Here you can find out everything you need to know about calisthenics and why it's worth integrating this method into your daily training routine.
What is calisthenics?
Calisthenics includes exercises such as push-ups, pull-ups, dips, squats and planks. Advanced movements such as muscle-ups, handstand push-ups or the "human flag" expand the possibilities. These exercises are often performed in parks, on sports fields or simply at home, as they require little to no equipment.
The advantages of calisthenics
Holistic training: Calisthenics trains the entire body. Each exercise works several muscle groups, improving both strength and stability.
Improved body control: As you only work with your own body weight, body awareness and coordination are trained.
Flexibility and mobility: The exercises promote healthy joint mobility and prevent injuries.
Suitable for every level: Whether beginner or professional - calisthenics offers the right challenge for every fitness level.
Encourages creativity: As no equipment is specified, the exercises and workouts can be customized.
Health benefits: Calisthenics improves cardiovascular health, promotes fat burning and helps correct posture.
Calisthenics as a lifestyle
Many people who start calisthenics make it not just a sport, but a lifestyle. The community is often very supportive, and exercising in the fresh air boosts mental health.
Tips for getting started
Start with the basics such as push-ups, squats and planks.
Gradually increase the intensity and try out new movements.
Focus on the right technique to avoid injuries.
Use online tutorials or join a local calisthenics group.
Calisthenics in the gym and with equipment
Although calisthenics is traditionally practiced without equipment, training in the gym can be supplemented with the use of equipment and aids. Pull-up bars, dip bars or parallel bars provide an ideal basis for classic exercises such as pull-ups, dips or L-sits.
Resistance bands can also be used to make exercises such as pull-ups easier for beginners or to make advanced movements more intense. Gymnastic rings can also be used to vary the training, as they challenge stability and strength.
Equipment such as cable pulleys or medicine balls can also be used to train functional movement sequences that are similar to calisthenics exercises and improve performance.
The gym therefore offers ideal opportunities to expand your own calisthenics training and take it to a new level.
All in all, calisthenics is an efficient, varied and accessible form of training that strengthens both body and mind. It's more than just fitness - it's a way to get the best out of yourself.
Editorial team fitnessmarkt.de
Image source: #251455207 Arsenii / stock.adobe.com
Published on: 23 January 2025