Sunday, July 17, 2016

Calisthenic Fitness


Calisthenics is a fitness training program which mainly focused on increasing the stamina of your body,  strength and flexibility through movements such as jumping,pull ups, push ups,bars spins, stretches etc. The word calisthenics means that beauty lies in strength. Its associated with international sport street workout where competitors compete each other in a timed routine 

completing tasks which needs more body stamina and strength. The World calisthenics Organization (WCO) conducts series of competitions known as Battle of Bars (R). Calisthenics are being followed as baseline fitness test in many sports and military organizations. 

The exercises which are followed in calisthenic are,Lunges,Jumping Jacks,Squat Jumps,Sit ups,Crunches,Push ups,Pull ups,Squats,Calf raises,Dips,Hyper extensions,Leg raises, Planks etc. The Training program differs as per your Calisthenic Trainer. 

The common muscle training program are similar to developing muscle in gym, one muscle per day using only body weight, 

For training Abs, 

Crunches: 3 sets, maximum reps
Scissor Kicks: 3 sets, maximum reps
Twisting crunches: 3 sets, maximum reps
Lying Leg Raises: 3 sets, maximum reps


For Training Legs,

Squats: 3 sets, maximum reps
Hack Squat: 1 set, maximum reps
Wall Squats: 2 sets, maximum reps
Lunges:  4 sets,maximum reps
Side Lunges: 2 sets, maximum reps
One-legged calf raises: 2 sets, maximum reps
Donkey Calf Raises: 2 sets, maximum reps
Reverse Calf Raises: 2 sets, maximum reps
Seated Calf Raises: 3 sets, maximum reps


For Training Lats and Delts,

Chin-ups: 4 sets, maximum reps
Handstand Military Push-ups: 3-5 sets, maximum reps
Glute/Ham raises: 3 sets, maximum reps
Tricep Dips: 3 sets, maximum reps
Decline Close Grip Push-ups: 2 sets, maximum reps
Hyperextensions: 2 sets, maximum reps
Lying Torso Raises: 2 sets, maximum reps.

For Training Chest, 

Flat Push-ups: 2 sets, maximum reps
Incline Push-ups: 2 sets, maximum reps
Decline Push-ups: 2 sets, maximum reps
Chest Dips: 3 sets, maximum reps
Pull-ups: 4 sets, maximum reps


Enjoy Calisthenic! And Be Fit for Ever!

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