Monday 30 January 2012

Top 5 calisthenics exercises you should incorporate into your routine

Calisthenics exercises are exercises using only body weight as resistance. When done right and incorporated into your routine, calisthenics exercises can develop heaps of strength and pack on muscle evenly across your body. Here are the 5 best calisthenics exercises to get your body working! If you'd like to see more info, check out backstrengtheningexerciseshq.com

Push up

The basic push up is known by pretty much everyone. It primarily works the chest and triceps, however hand placement can make it possible to focus on just triceps or just the chest. If push ups are too hard to do at first, start off with your hands on an elevated platform. As push ups start to become to easy, add
resistance by putting your feet on an elevated platform.



Squat

The squat is one of the most important exercises you should do. The squat works pretty much the entire lower body and your core muscles. When done right, it will develop your lower back muscles which are vital to protecting and stabilizing your spine. Squats are easy to perform without weights since they resemble natural movement we use in our every day lives. If squats become too easy, you can hold dumbbells with your arms out in front. If you don't want to use the dumbbells, you can do pistols, which are 1 legged squats and so much tougher.



Dips

The dip is another great exercises, albeit a little harder to do at first. The dip works the chest and triceps like the push up, however it is still a great exercise which needs to be done. To do the dips, 2 parallel bars are needed. If you'd like to add resistance, place weights or anything heavy in between your legs.




Plank


The plank is an amazing exercise for the core. This exercise easily beats the sit ups, which is why I left them out of this list. To get into position lie down in prone position which should resemble a push up, except the forearms are in direct contact with the ground. There are no reps on this exercise, you just have to hold your body as still and straight as possible.



Chin up


The chin up is unfortunately one of only a few calisthenics exercises which work the back. It primarily works the lats, back, and biceps. All that's needed is a bar, rail, or even a tree trunk to grip onto. Some people have trouble performing a rep or 2 in the beginning. If you can't do 3 reps, begin with 'negative' chin ups, where you start at the top of the movement and slowly lower yourself down. There are heaps more back strengthening exercises you can do.

There are many more exercises you can do, however if you include these in your workout you are sure to have a balanced workout and develop heaps of muscle.

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