Most calisthenics focus on more than one muscle group. For example, to do proper push-ups you need to use your whole body (not just your arms and torso). The reality is that push-ups activate our quadriceps, abdomen or buttocks (to name just a few examples). All muscles should work in harmony, improving our psychomotor system and coordination. This is our second tip: calisthenics are not about working the strength of just one part of our body, good calisthenics routines work all muscle groups and not only boost our strength, but also improve others in our body, such as flexibility and coordination.
In calisthenics, isolating the muscle (something that happens, for example, when we do weights), is counterproductive. We try to make the body work as a whole. This means that the body works in harmony, improving balance and coordination. Exercises such as pine tree or squatting on one leg are good examples of the importance calisthenics give to balance.
Calisthenics bars or parallels
Another of the most powerful benefits of calisthenics is fat burning. If we incorporate high intensity exercise into our routines, including for example calisthenics or parallel calisthenics bars, we will get great benefits in this regard. Something that, logically, will also help you improve your cardiovascular system. However, if we want to lose weight in order to improve our body fat index, we will need to rely on a good diet (or rather on healthy habits that influence all aspects of our day-to-day life: from food to rest). Although some people refer to a specific calisthenics diet for this group of athletes, at RAW Superdrink we always advocate a balanced diet based on legumes, fruits and vegetables. This would be our third piece of advice: adapt the intensity of calisthenics to your goals to achieve better results. For example, if you want to burn fat, high intensity exercises can help, but remember: you have to find the balance between high intensity and the reality of your physical condition. Be patient, move forward little by little and the results will come soon.
Risk of injury from calisthenics
Our last piece of advice has to do with injuries. The shadow of injuries is long when we talk about calisthenics, especially if we are talking about lumbar and hip injuries. There are two keys to avoiding injuries: warm-up and adapting the exercises to our reality. We insist on that aspect again, calisthenics are based on routines of a certain intensity that we have to control, if we force, if we want to go faster than our body can… we will end up injuring ourselves in areas that are especially difficult to recover from.
In addition, warming up is key in any sport but especially in high intensity sports. Any calisthenics routine that has a minimum of rigor and knowledge will always start with warm-up exercises adapted to the exercises that we will develop later.
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