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What are calisthenics?

The question of what calisthenics are is quickly answered. It is a form of training in which you use your own body weight to build muscle. The training consists of a series of exercises characterized by rhythmic movements. It was created in New York from the modification of classic body weight exercises in combination with elements from other sports.

Why not lift weights like everyone else?

Not everyone has the same goals and preferences. Some people prefer to exercise with heavy weights for maximum strength, others prefer to develop good body control.

Correctly performed calisthenics training leads to the development of lean muscle mass and improves not only strength, but also mobility, flexibility and endurance. When training with weights, on the other hand, the focus is on developing muscle mass and strength. So it depends on your own goals. Only when these have been defined do you choose the appropriate form of training.

How do I know if a calisthenics workout is right for me?

This is the only way to know whether you like this type of training or not. Because I only enjoy training if I enjoy my training, often and over the long term. Exercising that isn’t fun kills motivation faster than you think.

What are good exercises to do when starting out with calisthenics?

Chances are that you already know many exercises: pushups, pull-ups in all variations, sit-ups, and squats are the classics to start with. These four exercises alone address all of the main muscle groups in the body.

Benefits of calisthenics

The biggest advantage is that this workout can be done anywhere. You need practically no devices and little space. As already mentioned, calisthenics not only improves strength, but also muscle endurance, mobility and flexibility. There are also coordination, stability and body control.
Another plus point is that this type of training is functional training, so not only one muscle group is addressed individually, but several at the same time.
disadvantage

No advantages without disadvantages.

With this type of training you always address several muscle groups at the same time. While this is good for full body training, you cannot train muscles in isolation. So it is z. B. not suitable for rehab sports.
Calisthenics training intensity is difficult to control. Either you change the angle or you vary the exercise. An exact increase is therefore not possible. In addition, the training is limited by your own body weight. At some point, even if the intensity is steadily increased with new exercises, this leads to stagnation. Then you have to resort to weights again if you want to achieve something in the area of ​​maximum strength beyond this point.
As varied as calisthenics are, you are limited when it comes to leg training. There are different exercises with variants, but the exercises are only good at the beginning for intensive leg training.
In addition, beginners often experience frustration because advanced exercises are very difficult and only feasible after long training.
Last but not least, many exercises are also relatively complex, so professional guidance is important – otherwise the exercises will be performed incorrectly.

Conclusion

It’s best to try calisthenics once, then you can quickly see whether you like it or not. However, it should be noted that in order to become really good, you need a lot of patience. If done correctly, the training method is very effective.

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