Calisthenics
are the exercises, or movements, done without any external load, using our own
bodyweight as the only resistance. The most known are the classic push ups,
pull ups, squats and crunches.
The word Calisthenics comes from the
ancient Greek kallos, which means beauty,
and sthénos meaning strength. It is
the art of using your own body weight and qualities of inertia as a means to
develop your physique.
The legend tells that in a horribly
cold day the god Kallisto decided to wrestle hand to hand with his friend the
god Yemo (not sure if this is his name in English) to get warmed up. The thing
is Yemo hated secretly Kallisto, so they begun a fight to death. Kallisto,
horrified and about to die because Yemo was very strong, asked for help to the demigod
Heracles. This one did not ignore his pleas and gave him the skill to move his
muscles harmoniously so he could defend himself with grace. The legend ends
with Yemo sent into exile to the barbarian islands.
Talking about Greeks, how do you
think that the Spartans became so strong and feared? It was clearly by the continuous
and intense practice of calisthenics.
The bodyweight exercises are the
most natural and healthy way to strengthen the body, and it is also the most
fun, because it is not about moving something but yourself, and instead of
adding weight to the bar, you remove one hand or one leg! This is why it is
important to learn how our body works and the fundamentals laws of physics.
Simply put, the force you have to
create to overcome a resistance is not equal to the weight of the resistance,
but to the product of the weight and the lever arm. This is the law in which is
based the lever, and the reason why it is easier to hold the top of a pull up
than an iron cross, or to press a pair of dumbbells than to do flies with them.
How can we use this boring law to
help us in our way to become strong and awesome? We will apply it to make
exercises easier or harder, depending on our needs.
This is why
the iron cross, which is shown below with an L-sit, is one of the hardest
exercises there will always be.
Besides, bodyweight exercises will
keep you honest. You won’t be able to eat your way through a plateau as you can
when lifting weights. If you get fat, you will notice it, and it will serve you
as an incentive to lose all that extra load you are carrying with you all day
long. But don’t let being heavy be an excuse to avoid calisthenics, because the
heavier you be, the more awesome you will be when doing one arm chin ups!
Once you give calisthenics a chance,
you will get hooked on them, because it is much funnier and you will not have
the necessity to put a foot in a gym again. You won’t need any fancy equipment,
because even with just a towel, a rope, or a bar, you can get the job done, but
you gotta be creative. And who doesn’t like to train outdoors, breathing fresh
air, doing your chin ups while raining like a good soldier, feeling the warm
sun light in your skin while you rest and contemplate the twilight. And you can
do it while listening to the nature around you, or to your favourite songs,
instead of the shitty music they play on commercial gyms.
Do you really want to be in a Globo gym
with people annoying you, looking at you strangely because you are training
hard instead of checking your phone? People train while watching TV or reading
a magazine… There is no worse place to train at!
I do not know about you, but I
prefer to train in my backyard, in a playground, in a park, even in a construction
(you will find lots of places to hang from and things to lift and carry) or in
the beach, anywhere but in a commercial gym!
I am not going to introduce you to
calisthenics without sharing with you a beginner routine:
Bodyweight
Routine for Beginners
1A)
Australian Pull up (also known as
Inverted Row, Fat Man Pull Up and Bodyweight Row)
1B)
Push Up
1C)
Free Squat (Air/Bodyweight
Squat)
Complete the workout in a circuit
manner. This means you do a set of Australian Pull Ups, rest, then a set of
Push Ups, rest, then a set of squats, rest, and restart. This way you will
increase your rest between sets of a same exercise without waisting your time
sitting.
Complete 2 to 3 rounds, this will be
more than enough for strength and muscle, specially if you are starting.
To progress, start with an easy
variation of the exercise, and once you can do 20 with perfect form on your
first set, progress to a harder variation next workout. The other sets will
help you to add practice and volume.
Do not ever go to failure, always
keep 2-3 reps in the bank.
The least you should train is 2 days
a week, even if with one day a week you can still do something. You should
never train more than every other day. Rest as many days as you need to attack
you workout with energy and focus.
Edit: Click HERE to read a whole article describing this routine.
Edit: Click HERE to read a whole article describing this routine.
I will write new posts about the
exercises progression and upload videos showing you how to do it.
And then, I will give you another
routine for those who have achieved the intermediate level (or not so newbie
status ;P )
Train hard, and please do not
hesitate to ask me any questions you may have about anything. I will upload the
videos as soon as possible!
But please, don’t ask me if this
routine is to gain muscle, strength or lose fat. It does everything. If you don’t
understand, read my previous post here. And be sure to check my Facebook page, where you can ask me anything!
Gabri
To read this post in Spanish, click here.
Hi! It s very interesting the legend of Yemo! Thanks for upload!
ReplyDeleteI'm glad you do, I like it too!
DeleteHey! I found your blog by chance and it's quite useful. I love the idea of getting stronger out of commercial gyms and as some kind of 'philosophy'.
ReplyDeleteI hope you can keep on writing new posts and new routines for us beginners.
Thanks again!
Jayson, welcome!!
DeleteAfter a long layoff, I'm going to keep posting.
You can follow me on facebook on this page,
https://www.facebook.com/BackyardStrengthTraining .
On my next posts I will be adressing the routines I recommend for beginners and intermediates.
Don't miss it
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