A discipline that
is spreading more and more,
to the point that many gyms already offer specific calisthenics classes.
And it is that although the exercises with the weight of the body itself are present in many fitness classes, the truth is that it can be practiced exclusively.
“Calisthenics is a discipline of multi-joint exercises, performed
100% with body weight,
and precisely for this reason I think its demand is growing so much, because it facilitates the possibility that the person can train without anything, or with things that they have at home. like a chair or a table, in a 2x2 square", comments Diego Alfonsín, international Calisthenics trainer.
Calisthenics exercises are extremely practical, and as mentioned, they can be done
in any space
(although those who practice it tend to gather in the bar area of neighborhood squares).
To do them, no apparatus or elements such as weights or anklets are required, since they are performed with the weight of the body itself.
Among its virtues, Diego highlights: “All the calisthenics exercises that one can see, some of which are very showy, are actually based on
exercises that we all know
, such as squats, push-ups, a pull-up, a dip, classic abdomen".
"You can start in a very basic way and gradually progress in practice, since it has no ceiling," he enthuses.
Alfonsín, who is also a specialist in
Street Work Out
and president of Fundación Calistenia Argentina, in a video made for
Clarín
, explains how to strengthen the legs with this practice.
Although the lower body is being worked, the rest of the musculature must remain active.
Photo Guillermo Rodriguez Adami
Some general guidelines
Among the general issues to take into account, he suggests: “It is very important to pay attention to the
technique
of each exercise, as appropriate, but it can be full extension of the arms or legs, full range of motion, always prioritizing technique over repetitions. ”.
And he adds: "
Breathing
is key and keeping all the musculature active even if a specific area is being worked on, for example, even if you are working on your legs, you have to keep your abdomen firm."
Despite the fact that in this video he focuses on the legs and buttocks, he suggests not losing sight of the fact that the body must be worked on as a whole
,
since, according to what he indicates, focusing on a single area will inevitably generate weakness in the others, which can favor bad postures and decompensations.
Three calisthenics exercises for legs
“I chose these exercises because we are specifically focusing on
unilateral
modalities , that is, one leg and then the other, except for the
hip thrust
, which is also available in a two-legged version for beginners,” he says.
The idea, he indicates, is to perform them separately, that is,
first one leg and then the other
, since this avoids imbalances and helps to balance the strength in both (usually one has more control).
"We work what is called the
lower body
, that is, all the leg work: glutes, hamstrings and quadriceps," he clarifies, and recommends doing at least three sets of each exercise, and experienced users can do up to six.
1- Uploads to the drawer
To perform this exercise, we must look for a structure at knee height or even higher.
"Go up alternating legs to work in a balanced way and keeping the torso straight. Focused on quadriceps, hip flexors, calves, glutes and
core
", indicates the trainer.
The muscles must be tense and active.
Do between 10 and 20 repetitions, 3 turns at least.
Calisthenics proposes training using the strength of the body itself.
Photo Guillermo Rodríguez Adami.
2-Hip Thrust
"Find a place where you can rest your back on - or slightly below - the scapular area. It can be a bed or an armchair if it is at home," he explains.
"We must put the legs at 90 degrees, and the knee must be in line with the heel. Lower and raise the hip keeping the back straight throughout the entire journey," he summarizes.
They work the glutes and hamstrings.
It can be done with both legs at the same time, or work one first and then the other.
Photo Guillermo Rodríguez Adami.
You can exercise one leg at a time for more intense work.
Fully extend the hip when lowering.
Squeeze the glutes when reaching the top.
3- Bulgarian squats
"Support the instep or the base of the fingers of the back leg on a structure that does not exceed knee height. With the front leg, the support leg, look for the knee to be all the way above the ankle," he proposes .
"To emphasize the work on the buttocks, lean the torso forward and lower the hip diagonally backwards. On the other hand, if you want to focus more on the quadriceps, keep the torso straight and go down in a vertical line," he details.
This exercise is ideal for strengthening the glutes and quadriceps.
Photo Guillermo Rodriguez Adami
They work quadriceps and glutes.
The back leg stays elevated and that intensifies the work.
One leg is worked and then the other, to balance the forces.
You should get as low as you can.
Photo Guillermo Rodríguez Adami.
If you train outdoors, Alfonsín recommends doing it at times when there is not much sun, in addition to taking care of your skin with sunscreen, and hydrating yourself.
***
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