How to Do a Basic Calisthenics Exercise
Calisthenics are a type of exercise which comprises a number of very simple and rhythmic movements that require you to exert different parts of the body. The main purpose of this form of exercise is to enhance the flexibility and overall strength of the body without using any apparatus or other kinds of workout equipment. Calisthenics include exercises like twisting, kicking, jumping or bending, in which only the body weight is used for resistance. Apart from muscular and cardiovascular fitness, calisthenics also help improve psychomotor skills, which can benefit you to a great degree in your day to day affairs.
These exercises are extremely popular among sports teams of all levels, as well as military units which perform calisthenics directed by a leader.
Instructions
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1
Push-ups
With your palms against the floor, this exercise is performed face down. While doing push-ups, the weight of your body will be on your palms, supported by your toes. You will lift your body with the help of your arms, keeping it in a straight line from head to heels all this while. The position of your arms should be straight when the body is up and almost fully bent when your body comes down. Beginners may find push-ups a little hard at first, but they will start to enjoy this exercise once they get used to it. Push-ups will strengthen your upper body, including your chest, arms and shoulders. -
2
Lunges
Lunges are performed to strengthen the legs, especially the thighs and hamstrings. Take one leg forward, almost kneeling on the back leg. Having created a 90 degree angle with the front leg, you may stand up and repeat the same process with the other leg. In the beginning, you may attempt to take about 10 steps per set. This looks like an easy exercise, but it puts a fair amount of pressure on your legs. -
3
Jumping jacks
This is a very common exercise which is performed by jumping up with the legs spread wide and hands touching overhead. You should return to the ground with your arms at your sides and your feet together. -
4
Squats
Stand straight with your feet about shoulder width apart, then squat down as much as possible and return to the standing position. This is a relatively easy exercise and you should do it at least 20 times in each set in the beginning. Squats are great for strengthening your legs.
