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2024-09-02 12:39:41
Recently, a discipline has resonated among sports fans. It is calisthenics, a training system that promises an extensive menu of health benefits, with effective physical exercises that can even help improve our figure in just four movements.
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Calisthenics is a training system based on physical exercises that, unlike a conventional gym, do not use additional weights and the only element of work that this discipline involves is the body itself, improving its strength and resistance, while proposing activities that challenge and improve coordination and mobility as well. This activity is not new and has been around for years with its emergence in ancient Greece where its creators attributed it the union of the terms Kallos (beauty) and Sthenos (strength).
What is calisthenics and what exercises does it involve?
The movements that the Greeks had considered at that time required nothing more than a body that performed different challenges at the same time. These foundations continue in modern calisthenics using routines based on compound exercises, that is, those that involve multiple joints and muscles at the same time. At the same time, calisthenics is not limited only to strength activities, but is also complemented by disciplines such as advanced gymnastics.
What is calisthenics?
If calisthenics is a discipline that resonates in your head, you can start to adopt it in your daily routine from home and even benefit from its simple exercises that only take five minutes of our time. That is the case of this routine of only four movements that promises to tone the abdomen as well as various muscle groups. It is an ideal strategy for those who do not have the hours that physical exercise sometimes requires.
The five-minute routine that helps you gain strength in four movements
Abdominal compressions
This movement will help us by holding the L posture, which is an activity that works the quadriceps, hamstrings, back, arms and shoulders. To do it, we sit down and place our hands on the floor while we lift our legs with the tips of our feet extended for 45 seconds. To make this exercise easier, we can bend our knees.
This exercise is similar to the flag, an activity recognized in the world of calisthenics. The one-arm plank is a movement that helps build the strength necessary to perform this exercise. To do it, place one hand on the floor, with your legs extended, and push your hips until your body is completely stretched. Push hard on the floor so that your shoulder does not weaken. If you find it difficult to hold this position for 45 minutes, you can use an elevated surface to support it. Repeat on the other side.
Abdominals holding the position
This exercise is ideal for working the lower part of the abdomen. To do it, lie on your back and raise your legs and hands in the air. Make sure that your lower back is always in contact with the floor. Hold for 45 seconds.
This exercise will help strengthen your lower back. To do it, lie face down and raise your arms and legs above your head. To make this movement easier, place your arms at your sides and lift them off the floor. Do this for 45 seconds.
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