Calisthenics is a type of exercise that uses your own body weight as resistance. Besides being effective for building strength, flexibility, and endurance, this exercise is also popular because it doesn't require expensive equipment or a gym membership.
For women who want to achieve their ideal body, calisthenics is the perfect choice. With a variety of movements, this exercise can help build muscle, improve posture, and burn calories effectively.
What is Calisthenics ?
The word "calisthenic" comes from the Greek words "kallos," meaning beauty, and "sthenos," meaning strength. Simply put, calisthenic is a physical exercise that uses your own body weight to develop strength and endurance. Unlike weightlifting, calisthenic exercises require no additional equipment.
The main advantage of calisthenics training for women is its flexibility. You can do it at home, in the park, or even in a small space.
Benefits of Calisthenics Exercise for Women
Here are some of the main benefits of calisthenic exercises:
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Increase Body Strength
This exercise engages the large muscles of the body, such as the arms, legs, and core. As a result, overall body strength is increased. -
Forming an Ideal Posture
Calisthenics movements like planks and push-ups help strengthen core muscles that support good posture. -
Burn Fat Effectively
Calisthenics exercises increase metabolism, helping you burn more calories, even after you've finished your workout. -
Increase Flexibility and Mobility
Many calisthenic movements involve a full range of motion, which increases the body's flexibility. -
Easy and Economical
No special equipment or gym membership required, this workout only requires your own body.
Preparation Before Starting Calisthenics Training
Before trying calisthenics movements, there are several things you need to pay attention to:
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Warmup
Warm up for 5-10 minutes to avoid injury. Focus on dynamic movements like jumping jacks, arm circles, and lunges. -
Know Your Body's Limits
Don't push yourself too hard, especially if you're a beginner. Start with a light intensity and gradually increase your intensity. -
Wear Comfortable Clothes
Wear clothes that support freedom of movement, such as leggings and elastic shirts.
Effective Calisthenics Movements for Women
1. Push-Up
Benefits : Trains chest, shoulder, tricep and core muscles.
How to do it :
- Start in a high plank position.
- Lower your body until your chest almost touches the floor.
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Push back to the starting position.
If it's difficult, you can start with knee push-ups.
2. Squat
Benefits : Tightens thigh, gluteus, and calf muscles.
How to do it :
- Stand with your feet shoulder-width apart.
- Lower your hips as if you were sitting in a chair.
- Keep your back straight, then return to the starting position.
3. Plank
Benefits : Strengthens core muscles and increases stability.
How to do it :
- Position your body like a push-up but with your forearms touching the floor.
- Hold this position for 20-60 seconds, or longer as you can.
4. Lunges
Benefits : Trains leg muscles, gluteus, and improves balance.
How to do it :
- Step one leg forward until the knee forms a 90 degree angle.
- Push back to standing position and repeat with the other leg.
5. Mountain Climber
Benefits : Strengthens core muscles, trains cardio, and burns calories.
How to do it :
- Start from a high plank position.
- Move your knees towards your chest alternately as quickly as possible.
6. Burpee
Benefits : Engages the whole body and improves cardio endurance.
How to do it :
- Start standing, then squat down and place your hands on the floor.
- Jump into a plank position, do a push-up, then jump back up.
7. Leg Raises
Benefits : Strengthens the lower abdominal muscles.
How to do it :
- Lie on your back with your arms at your sides.
- Raise your legs straight up, then lower them slowly without touching the floor.
8. Side Plank
Benefits : Trains oblique muscles (side of stomach) and improves balance.
How to do it :
- Position your body sideways, resting on your forearms and legs.
- Hold this position for 20-60 seconds.
9. Superman Hold
Benefits : Strengthens lower back muscles.
How to do it :
- Lie face down with your arms and legs straight.
- Raise your arms and legs simultaneously, hold for a few seconds, then lower.
10. Dips in Chair
Benefits : Trains tricep and shoulder muscles.
How to do it :
- Sit on the edge of a chair, place your hands beside your hips.
- Lower your body by bending your elbows, then push back to the starting position.
Tips to Improve Calisthenics Training Results
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Consistency is Key
Do the exercises 3-4 times a week for optimal results. -
Combine with a Healthy Diet
Consume protein, complex carbohydrates, and healthy fats to support muscle building. -
Add Movement Variations
Don't let your body get used to the same routine. Try new moves for an added challenge. -
Record Your Progress
Record the duration, number of repetitions, or variations of movements performed to track progress.
Calisthenics training is the perfect solution for women who want to shape their ideal body without expensive equipment or a gym membership. With movements like push-ups, planks, and squats, you can build strength, flexibility, and endurance simultaneously.
Consistency, a healthy diet, and a variety of movements are key to achieving your desired results. So, start scheduling your calisthenics workout now and experience the benefits for your body and overall health.
