Calisthenics are a form of exercise consisting of a variety of exercises, often
rhythmical movements, generally without using equipment or apparatus. They are
intended to increase body strength and flexibility with movements such as
bending, jumping, swinging, twisting or kicking, using only one's body weight
for resistance. They are usually conducted in concert with stretches. When
performed vigorously and with variety, Calisthenics can benefit both muscular
and cardiovascular fitness, in addition to improving psychomotor skills such as
balance, agility and coordination. The word calisthenics
comes from the ancient Greek words kállos
(κάλλος), which means "beauty", and sthénos (σθένος), meaning "strength".
http://en.wikipedia.org/wiki/Calisthenics
IT'S ALL ABOUT BEING FIT... IS IT?
For years sports magazines and newspapers have
presented gyms and workouts using the
gym’s equipment as a guarantee of health and strength. From all sides we're
attacked by powerfully built men with abnormally exaggerated
muscles, slender women with perfectly sculpted arms and legs. Most people give up after a
few unsatisfactory visits at the nearest gym. And even more, they never start their "path" due to a
permanent lack of motivation.
So how did people train before the invention of
protein supplements, barbells with a variable load and the modern bodybuilding magazines?
HISTORY
The Greeks were famous for their passion for sport.
Look at the sculptures and images of the ancient heroes - beautiful, muscular and
proportionally built. One of the toughest warriors in history - the Spartans trained without adjustable
weights ( invented around the nineteenth century). Instead of it , they
practiced using the weight of another person. They did all those
"uncomfortable" exercises, which most of us would grumble about after
five minutes.
After the fall of ancient civilizations, this type of
training used in military camps in the Middle East. It was brought to Europe by
the returning Crusaders "and became a significant part of their training.
In the nineteenth century, the Prussian military
commander and teacher Friedrich Ludwig Jahn developed equipment, such as a bar or parallel
handrails/handbars.
In the second half of the 19th century and in the
early 20th century, there were many athletes and strongmen such as Arthur
Saxon, Eugen Sandow, Doug Hepburn and John Grimek.
With time, however Calisthenics has been forgotten,
mainly due to the increased popularity of the gym in the second half of the
20th century.
SO WHAT IS IT EXCTLY?
Every single day more and more people start training
with their own body weight. They use different names - Calisthenics, Street workout, Ghetto
Workout or just bodyweight training. More and more people are organized in small groups,
training in parks, playgrounds, at home or even in the streets. You do NOT need a gym
membership or expensive equipment to build the muscle definition that you’ve always
dreamed about.
Most people associate push-ups with one type of
exercise - rhythmic raising and lowering the body in a horizontal position. Therefore, people
tend to focus only on increasing the number of repetitions. This is a big mistake. There
are countless variations of push-ups. Each type activates different muscles. Perhaps some of you
will be able to do more than one, even highly repetitive, series of classic
push-ups. But how many will do a series of push-ups with narrow spacing between
hands (diamond push-ups)? How many will do push-ups on one hand? How many will
be able to do a full push-up standing on your hands?
What about seemingly easy sit-ups on one
leg - an exercise that requires not only strength, but also an amazing sense of
balance. Like the pumps very much
depends on the hands, but also on the applied grip. Excellent mastery of your
own body allows you to perform advanced exercises such as planche (The body is
held parallel to the ground on hands) or front lever (the body is hanging on a
bar and it's parallel to the ground ). All of them require extreme power and control over the body.
DIFFERENT EXCERCISES, DIFFERENT RESULTS
Most popular groups of exercises, techniques:
·
push-ups
·
pull-ups
·
crunches
·
squats
·
dips
·
plank
·
lunges
·
sit-ups
·
jumps
Different variations of pushups and pull-ups are
beyond imagination, impossible to be done by most of amateur bodybuilding. It's not a matter of
strength but training methods . The average workout at the gym includes workout with the so
called free weights ( barbells , dumbbells ) and/or machines. Some of the exercises
artificially isolate certain parts of muscles. Muscles designed and prepared for harmonious
stimulation . Gaining muscle mass should not be confused with the development of
functional strength . Training using your own body weight activates all the major muscles. No external loads equal less chances of injury and allow you to get to know better your own
body and master more difficult versions of practiced exercises . Of course your body
will not reach the size "typical" for a person who lifts weights. Probably you will never
defeat a bodybuilder in the dead lift. But he probably will not be able to compete
with you in pull ups or dips. Different training brings different results . Most people don't want to look
like professional bodybuilders . They want to be healthy , fit and strong.
Calisthenics gives all of that and even more.
"Must
see" videos:
Sources:
1. http://en.wikipedia.org/wiki/Calisthenics
2. http://www.fitday.com/fitness-articles/fitness/cardio/calisthenics-the-benefits-of-weight-free-exercise.html
3. http://calisthenicsworld.com/benefits-of-calisthenics
4. http://wformie24.poradnikzdrowie.pl/cwiczenia/kalistenika-przyklady-cwiczen-i-metody-treningowe_42313.html
5. http://www.healthandsuppliments.com/wp-content/uploads/2011/03/Prohormones-Legal-Alternative-for-Steroids.jpg
6. http://imgix.scout.com/140/1400537.jpg
7. https://i1.ytimg.com/vi/yVfpe8MAPc8/sddefault.jpg
8. http://www.youtube.com/watch?v=RFPsvF3UOdo
9. http://www.youtube.com/watch?v=JJnZ1pKlM20
10. http://www.youtube.com/embed/PKfOuHJ_EXA
Comments
Healthy and natural body is the most beautiful. Person from your videos are amazing, they have a well-trained probably every muscle, they look very healthy. The person who association me with natural sculptures is a legend Bruce Lee.
But besides this it looks reeaaally good, I can't imagine how long you should work to be as good as these guys "from youtube" :D On my gym there are some equipment that is made to train with a body weight, for example this one:
http://www.fitness.shop.pl/media-manager/2dt2gq8.jpg
but there are only few people that are good enough to use them (and when they train on it - it looks simply amazing) :D The only thing that is cool and I think it can be helpful for beginners is TRX, because you can modulate the level of difficulty.
To base on the youtube movies it is also about strong arms. Most of these exercises engage mostly arms (and additionally core, like abs, backs and plenty other muscles, what is veery good :) ) but - I don't know if I am correct - there are not so much exercises for legs itself. When gym is a way to be fit during the time you are unable to train your "main" sport, this possibility of choosing which part you want to strengthen is crucial. I simply cannot imagine myself to prepare with those exercise to the snowboard season :d But I might be completely wrong! You have written about lunges and squats but really, how can you make it harder without putting some additional weight? I know you can do a very intensive training, with high pulse, but it is your heart and endurance you are working on, not particularly strength.. I know that it is based on my approach to training, my habits and I am sure there is some kind of way to answer my questions and find training like this to work this out. And it will make me super happy if you can recommend something, completely new training might be exciting :D so don't hesitate to share your opinion!
I think that there is some kind of similar trend that represents such a theory is pole dance ;) I have never tried it, but it is also needed to be super fit and super strong to do all those positions.
Being in this shape requires more than it seems. They represent not only good physical but also mental condition. I am different kind of person and I try to represent me in different way but I like what they are doing.
In my plans are going back to the gym and working out as soon as I have determination to do it. At the moment my situation is kind of unstable so I am still delaying my return... :)
When thinking about exercising and physical activities, the hardest part of any goal is determination.
I love Muscle Ups. For me this is one of the most beautiful movement which can fit your body.
https://www.youtube.com/watch?v=PCqdQNUYmNw&spfreload=10
@Natalia For legs the best are always squats! :D
well-trained muscle are in my opinion reflection of the power of the mind. Everybody can, but not everybody has so much determination.
Check this guy, and his impressive motivation to lose weight
https://www.youtube.com/watch?v=CpKDteQ3FIQ
As you said gym is the better option for weaker person because it is easier there to notice the improvement. Moreover, I think that at the gym you have better variety of exercises and better control of intensity which in general is better for the novices.
1) the videos I've posted are examples of people who are some kind world famous. This is the movement from "the top shelf", same with excersises.
2) I think i didn't write that U can't use additional weights. I just said that you don't need to. U can variations of each move - pull-up, push-up that are harder then the privious one.
3) I go to the gym when it's too cold to do a proper workout outside. But still a i use mainly my own body, or sometimes some additional weight. I do not use machines.
4) when I started I could do even one proper pull-up. A friend of mine was lifting me up an down so I could make more than one rep. And that's the method.
5) I do agree with both of You that it's EASIER to go to the gym and to normal workout. And maybe You will notice the improvement faster. But doing calisthenics and other programs based on gymnastics, working with your body is healthier. Why? cause it's JUST your own body.
@Natalia, Przemek And when we are talking about leg day I usually do squats,lunges and jumps in different variations using boxes, other people (sound a bit weird....:) for ex. when I'm outdoor and I want to do some hard squats I do it with my friend sitting on my back (round 90kg)).
I also use TRX very often for all kind of excercises.
For me it is great that you don't have to use gym equipement to do this, because I don't like going to the gym:P
Training with your body weight protects and strenghtens ponds.
Maybe it is pretty embarassing but when I started to do such training I was not able to do even one woman pump but now I do them without effort and I preapre myself to do the normal pump.
Gym trains your muscles whereas calisthentic builts your muscles, tendons, fascias and nervous system. And you have to have those thing strong in order to have a real strenght and health. Calisthentisc is good for us because it trains our body in a way it works naturally - not by launching single parts of muscles (or even fragments of one muscle) but as a integrated whole.
I agree that seeing photos of myslef was a big motivation.
When I don't have I strenght to do wourkout I start to watch fat people on the Internet. It helps:P
PrzemekM said that: "well-trained muscle are in my opinion reflection of the power of the mind" and the first thing that came to my mind was: http://www.imdb.com/title/tt1980209/ :D
I just found a nice poster with easy but effective set of calisthenics exercises and I'll definitely give it a try! :D
http://humananatura.files.wordpress.com/2013/06/calisthenics-poster.jpg
However, when you do calisthenics’ exercises you need to remember to do it proper because it is easier to get an injury than on gym machines.
@Przemek I totally agree that well-trained body is also a reflection of a strong person who does not give up easily.
I think that lack of motivation is the conequence that People who go to the gym don't see results of workouts they do immediately which might be the consequence of having lack of motivation.
In my opinion this kind of training can give us much satisfaction. This might be a big challenge for our bodies and min, because we struggle with huge physical effort.
It sounds good that in calisthenics we use for exercises only mass of our bodies. this is a big advantage of calisthenics that we don't have to buy gym stuff.
I agree that lack of short time effects is often cause of demotivation. For me, the best way to find motivation is to get satisfaction from keeping trainings systematic.
We often say "you are what You eat" or sth like that. I agree with it in 100%. There was a time when I couldn't eat proper meals. Instead I ate like 2x a day what ever I could reach (not even junk food). I felt horrible.
@Krzysiek It's pure marketing.
But again it's hard to keep motivation and do your workouts systematically when You spend several hours at work, then traveling back home, etc...
I can't work out in the evening because I've got problems with sleeping. In the morning? Just look outside how dark is it. Try to motivate me then!
About calisthenics - I've seen your results and I'm really impressed. I'm not fan of working out without TV mounted to treadmill with cold wind making my hands freeze so I will just stay in my warm gym.
BTW: Why the URL of this post looks so weird: normal-0-21-false-false-false-pl-x-none.html
You've tried to tell us something more?
This sport becomes as popular as Zumba or CrossFit.
All of this disciplines can move every muscule of our body and it also great in this,
People don't be afraid to go to the gym, it's not that easy to look like bodybuilders. Before looking like them you wuold have to go through phase of having good looking and fit body, and you can always stop ;)
Calisthenics is great to watch, but you didn't convinced me about the benefits. I'm going regulary to the gym for 2 years, and I'm happy about my progress, but i would like more, and since bodybuilding it's the fastest way, I don't want to give it up.
I can also argue about the less possibilty of injuries. For example i think doing pull ups slowly with weight is safer, than doing dynamic pull ups without weight. But it's all about technique when doing both.
But maybe when i'm tired of going to gym I would take up calisthenics, because it's impressive to watch ;)