When it comes to training, the simplest thing is to be able to do it from anywhere. Therefore, calisthenics appears as a useful, versatile and effective discipline, which enjoys more and more followers.
"It is a discipline of multi-joint exercises, 100% with body weight, and that is what makes it grow so much," explains Diego Alfonsín, international trainer specializing in Street Work Out and Calisthenics and president of Fundación Calisthenia Argentina.
Both for those who want to start in the practice and for those who wish to grow within it, Alfonsin emphasizes that all exercises, even the most "daring", start from squats, planks, push-ups, so it is ideal both to start training and to deepen it: "it is incredible the amount of things that can be done", Alfonsin emphasizes.
The discipline also promotes benefits in other aspects: "the knowledge of one's own body, and above all understanding how to work the necessary patience and perseverance, which is what one has to develop if one wants to achieve advanced exercises," he says.
Three exercises to work the upper body
1- Pull up of scapulae
This exercise serves to train the strength of the dorsals, although it also works on the awareness of the scapular area.
This exercise requires bars to train using the strength of the body itself. Photo Guillermo Rodriguez Adami.
To do so, you can go to the bars of any nearby square or park, and the following indications must be followed:
- Take from the bar, separating your feet from the floor.
You should try to climb the body without flexing the arms, making the force from the dorsals.
- Try to bring your chest up, arching your back.
2- Drawer funds
The coach explains how to do two variables: with legs extended, or flexed. Photo Guillermo Rodriguez Adami.
In this exercise they work the triceps, chest and shoulders. With your back to a drawer, step or chair, take supporting your hands and stretching your legs, following the following guidelines:
- Stretch your legs.
- Lower the queue.
- It should be reached with the shoulder to the elbow line.
The legs may flex if it becomes too difficult.
- When climbing, the extension of the arms is total.
3- Wide push-up
This push-up version is simpler than the classic one. Photo Guillermo Rodriguez Adami.
It is a simpler version than the classic push-ups, in which the chest area is mainly worked.
- Hands should remain open, 45 degrees and diagonally.
- The body must go down in board, without taking out tail or arching back
- If it becomes too difficult, they can support their knees.
While it is necessary to perform a complete routine that works all muscle groups, the work can be divided according to days of the week. With these exercises, the so-called "upper train" will be worked in a complete way, that is, dorsals, pectorals, triceps, shoulders and the scapular area.
From parks to prisons, calisthenics everywhere
The possibility of carrying out this discipline anywhere makes it ideal to practice even in prisons, where the Calisthenics Foundation Argentina works on a program that promotes the construction of values and capacities for people deprived of their liberty.
In turn, they advise and accompany the process of construction of calisthenics parks throughout the country, where groups of people can be seen practicing in the bars from colorful pirouettes to more classic training.
***
➪ Do you have any questions about health and wellness that you would like us to address in section notes? Enter the Clarín Help Center by clicking here, enter Message to the newsroom and then to Questions to Good Life. Write us your inquiry and send. ¡Ready
See also