Work with your
own body weight
.
Based on this principle, calisthenics can begin to be practiced with simple exercises that, as practice progresses, can become more complex.
As Diego Alfonsín, international trainer and president of Fundación Calistenia Argentina, affirms, practically
all the people
who exercise perform or have performed, probably without knowing it, calisthenics exercises, such as squats, push-ups or planks.
Today present as a discipline in many gyms, calisthenics can be practiced anywhere: from a square (more and more public spaces have bars to practice it) to a house.
And that is possibly one of the keys to its
growth
in recent times.
“Calisthenics is a discipline of multi-joint exercises, 100% with body weight, and it is growing a lot, especially in recent times, since it allows people to
train without anything
or with objects or furniture that they have at home, such as a chair, a table, and even in a two-by-two square, as happened in the pandemic, ”he explains.
The little space required and the
body itself as an instrument
that provides weight have probably made it a suitable practice for, as Diego recounts, including it from the foundation that he presides over in a value-building program for people deprived of their liberty.
Calisthenics: some guidelines
Before starting to perform calisthenics exercises, Diego suggests paying attention to the following tips:
Pay attention to the technique, over the number of repetitions.
"Better to learn how to do the exercises right, and then focus on increasing the sets," she suggests.
Try to keep the muscles of
the whole body active
, while breathing.
Work the whole body in an integral way.
Although this note emphasizes the middle group, it should not be forgotten that the body
must be worked on as a whole
.
Three exercises to work the abdomen
“I chose these exercises, because in all three we are going to do work called
isometric
, that is, the body is in tension without moving, because learning to work in this way has many benefits”, introduces Alfonsín.
And he adds: "This is key if we talk about calisthenics, because in order to be able to do tricks that are practiced in the discipline, you must learn to
tense the whole body
, and that is something that is later transferred to exercises in movement, then learn to make strength and breathing at the same time, tightening the abdomen above all, is very important and very beneficial ”, he specifies.
v1.5
Where to practice calisthenics
Several squares and parks in the City and Province have places to train.
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Infographic:
Clarin
In turn, he details that as they are isometric exercises, what is going to be sought is to achieve "maintenance times": "For that, I recommend doing
3 to 6 laps
, depending on the level, that is, if they just started or are a little more advanced”, he maintains.
For this reason, he proposes trying to do a
minimum of 20 seconds
, "if you can hold up to a minute, always prioritizing the technique and tensing the whole body, breathing at the same time, that should be the main guideline," he advises.
1) L-sit tucked
The body can remain hanging when performing the exercise called the "L-sit tuck".
Photo Guillermo Rodriguez Adami
This exercise can be done in two ways:
hanging or parallel to the floor
.
The guidelines for doing so are as follows:
Another option is for the body to remain parallel to the floor.
Photo Guillermo Rodriguez Adami
Bring awareness to the abdomen, to activate it
Keep your legs straight.
If it becomes difficult, flex them.
The arms must be fully extended, and the shoulders must be in line with the elbows.
2) Superman lumbar
The arms and legs should be raised when performing this exercise.
Photo Guillermo Rodriguez Adami
Lie face down on a flat, comfortable surface
Arms and legs should be raised
The abdomen acts as a balance point
3) Iron
When doing the plank, the back should not arch.Photo Guillermo Rodriguez Adami
Rest your elbows and feet on the floor.
If it becomes difficult, drop to your knees
The back should be straight, not arch it or raise the tail.
Contract the buttocks and abdomen.
Tips for training in summer
On the other hand, if you are going to train outdoors, on all these hot days, it is important:
Train at times when the sun has not risen or has hidden (early morning or late afternoon, or directly at night).
Bring sunscreen if you do it during the day.
Hydrate, "but not over hydrate, each one must get to know, there are people who need more, and others less, to learn to listen to the body," he proposes.
Wear light clothing and light colors.
look too
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