Callisthenics, a form of exercise using bodyweight movements, is gaining popularity. As per experts, it improves functional strength, flexibility, cardiovascular health, and muscle endurance while promoting weight loss. Incorporating calisthenics into your workout regime offers a myriad of benefits. Read on to know why expert recommend Callisthenics to be a part of your workout routine.
What are Callisthenics Exercises? Here’s Why It Should Be A Part Of Your Workout Regime (Image Credits: iStock)
Callisthenics exercises are a form of strength training consisting of various movements that leverage body weight for resistance. These exercises include: pushing, pulling, bending, jumping, and swinging, utilizing minimal equipment. Callisthenics involves using your body weight to perform various exercises that improve strength, flexibility, endurance, and coordination. Common callisthenics exercises include push-ups, pull-ups, squats, lunges, and dips. We got in touch with Dr Akhilesh Yadav, Associate Director, Orthopaedics and Joint Replacement, Max Hospital, Vaishali who shares why Calisthenics should be a part of your workout regime.
Why Callisthenics Should Be Part of Your Workout Regime
Dr Akhilesh Yadav explains that adding Callisthenics into your workout regime can enhance your overall health manifold. Here’s how:
1. Accessibility: No need for expensive gym memberships or specialized equipment. A park, a mat, or simply your living room floor can become your training ground.
2. Functional Strength: These exercises mimic real-life movements, improving your overall functional fitness, which translates into better performance in daily activities.
3. Joint Health: Callisthenics promote joint mobility and flexibility, reducing the risk of injuries.
4. Improved Coordination and Balance: By engaging multiple muscle groups and requiring balance, callisthenics enhance your coordination and proprioception.
5. Scalability: Whether you are a beginner or an advanced athlete, callisthenics can be scaled to match your fitness level and goals.
Callisthenics Exercises You Must Add to Your Workout Regime
How to Do It: Begin in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push yourself back up.
Health Benefits: Strengthens the chest, shoulders, triceps, and core. Enhances upper body pushing strength and endurance.
How to Do It: Grab a bar with an overhand grip, hands shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.
Health Benefits: Develops the back, shoulders, and biceps. Improves grip strength and upper body pulling power.
How to Do It: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your back straight and knees over your toes. Rise back up.
Health Benefits: Targets the quads, hamstrings, glutes, and core. Enhances lower body strength, stability, and mobility.
How to Do It: Use parallel bars or a sturdy chair. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up.
Health Benefits: Strengthens the triceps, chest, and shoulders. Improves upper body pressing strength.
How to Do It: Hold a push-up position, but on your forearms instead of your hands. Keep your body in a straight line from head to heels.
Health Benefits: Strengthens the core, shoulders, and glutes. Enhances overall stability and endurance.
How to Do It: Step forward with one leg and lower your hips until both knees are bent at 90 degrees. Push back to the starting position and repeat with the other leg.
Health Benefits: Targets the quads, hamstrings, glutes, and calves. Improves balance, coordination, and lower body strength.