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Calisthenics Exercise program routine and calsithenics workout for fitness
What is calisthenics
The word " calisthenics" comes from the Greek words 'kallos' for beauty and 'thenos' for strength and originated in Ancient Greece and is the combination of Gymnastics, Ballet, Folk Dance, Jazz Ballet, apparatus (Clubs, Rods) Figure Marching and Song. . Calisthenics are acctually repetitive rhythmic exercises that help to strenghten the body and improve the figure. Like other forms of physical activity, the repetitions must be increased gradually. You can begin by repeating each exercise 5 times and then increase gradually, every few days, when you find your body has adjusted to it. The calisthenics exercises are intense and physically demanding, even at the Core level. As you will quickly discover in practice, the exercises are much harder than they look.
In Australia, Calisthenics is a competitive women's sport combining gymnastics, dance, ballet, folk dance, singing, marching, and free exercise.
Calisthenics Workouts
Calisthenics increase the metabolic rate, so one should not stop in-between exercises, in order to rest. Instead you can walk on the spot to keep up the metabolic rate. your ultimate aim should be to repeat each exercise 25 to 30 times.
Calisthenics should be performed after a few warming-up exercises.To make the repetitive exercising more interesting, you can try doing them to music.
The royal canadian air force exercises-- SBX for men and XBX for women-- are considered to be scientifically designed Calisthenics exercise that also combine aerobic activity, in order to build-up stamina and strengthen the cardiovascular system. Calisthenics use your own body weight to provide resistance needed to strengthen muscles, Smith notes, "so you don't need fancy equipment or lots of money to get in top physical condition." Plus, calisthenics can also provide an aerobic workout. They contain detailed instructions and graded charts to help increse the repetitive according to the age and individual stamina.
Is calisthenic workout program a sport or exercise ??
Calisthenics can be categorised as both. As a sport Calisthenics encourages physical development, coordination, self-discipline and team spirit.
As an Art Calisthenics develops an appreciation of music and rhythm, the beauty of line and the excitement of presenting on stage.
Some benefits of Calisthenics exercise program
** By adding daily calisthenics to your walking program and natural diet, you will notice significant added improvement in your health and level of fitness.
** You will have greater strength and energy.
** It also increases your self confidence.
** You will even begin to discover new ideas and impulses emerging from your improving natural health and enhanced personal power.
** Calisthenics contributes to your mental well-being and helps treat depression.
** Calisthenics exercise and workout can be done indoors or outdoors but should always be done in a clean, level area that is free from dangerous objects and other physical hazards.
Calisthenics Workout: Guidelines for calisthenics exercise program routine
Unlike walking, many people are unfamiliar with calisthenics, so each exercise is described in detail.
In addition to these descriptions, there are several important points to keep in mind as you begin these calisthenics exercises to ensure that you optimize your workouts and avoid injury:
- First, match your calisthenics routine to your level of stamina - start slowly and take plenty of time to build your strength. The calisthenics exercises are intense and physically demanding, even at the Core level. As you will quickly discover in practice, the exercises are much harder than they look. Even experienced athletes find calisthenics challenging. Don't overdo it and risk injury, whether you are just beginning to exercise or even if you are physically fit today. You can get significant health benefits by performing the exercises at a moderate level of intensity and greatly reduce your risk of injury.
- This matching of your exercise intensity with your stamina applies both over time and day-to-day. If you are tired or not feeling at your best, it might be a day to rest or to scale back your workout for that day. You should feel no obligation to do the full Advanced routine every day, and you should always vary your workouts to match your physical readiness for exercise. Just as the body needs activity, it also needs rest, especially after a day or series of days of relatively intense exercise. And the calisthenics program will provide intense exercise!
- Another consideration is your safety. The calisthenics can be done indoors or outdoors but should always be done in a clean, level area that is free from dangerous objects and other physical hazards. The area should be well-lighted and quiet, with good ventilation. You should wear flexible clothing that does not impede your full range of motion and that ensures you are neither hot nor cold as you exercise. You should make or purchase a padded exercise mat for the floor exercises and should use a friend or trainer as a spotter on the inverted exercises until you are proficient at these. Safety first.
- Always do the Core exercises whenever you do calisthenics and always do the exercises in the order presented, regardless of which Intermediate or Advanced exercises you may be adding in that day. The order of the exercises is intentional, designed to work your body in a complete and complementary manner.
- Please read and follow the exercise directions carefully. Be sure to breathe naturally as you exercise, exhaling with major exertions and never holding your breath. You should proceed from exercise to exercise, never rushing, but also only pausing long enough to catch your breath and to walk off the strain of the previous exercise. Drink water as you become thirsty.
- Should you at any time feel any pain, discomfort, dizziness, or shortness of breath, stop your routine and assess your readiness for that level of activity and even your need for medical attention. Build your stamina slowly and build it for life.
Examples of Calisthenic routine exercise & workout include:
- Push-ups.
- Stand with feet shoulder width apart. Squat as far as possible bringing your arms forward parallel to the floor. Return to standing position. Repeat it.
- Sit-ups or crunches.
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