The little-known exercise in Spain that will change your body: a beginner’s guide

To exercise and train your body, it is not necessary to buy bulky and very expensive equipment. Which is that Gymnastics It is the training method that It uses your body weight and gravity as a form of resistance. These exercises are performed at different levels of intensity and rhythm, and allow you to develop your strength, resistance, flexibility and coordination.

Calisthenics was developed in ancient Greece. The word itself is derived from two ancient Greek words: Kalos (Beauty and Stenos (power). Nowadays, this type of exercise is very popular, since They don’t need much time They are very delusional economic Using only your body.

In this sense, anyone can exercise. In fact, you may have already done some exercise without even knowing it. Squatting, for example, is one of the most popular exercises within this training method. They are, therefore, exercises that can be Perform anywhere, anytime.

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The health benefits are numerous as well. according to Stady This type of training, conducted by researchers from the University of Palermo in 2017, is “a possible and effective training solution for Improve posture, strength and body composition Without using any major training equipment.

Keys for beginners

For coach Pat Chadwick, as mentioned in an article in No sportsFor any gymnastics beginner, it is essential to start by mastering the basics, regardless of your physical condition. the Four basic pillars Chadwick points out that calisthenics are Pull-ups, push-ups, dips and legs.

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Thus Chadwick suggests training on Four types of exercises Which includes the four basic ones. To do this, you must implement both Circuit training 4 timesWith 30 seconds between exercises and two minutes rest between sets.

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  1. Pull-ups using a pole, wall, or door frame. Grasp each side of the body with both hands, extending your arms and leaning your body slightly back. Inhale while contracting your back muscles and biceps to bring your body closer to the surface. Exhale as you extend your arms. Try doing four sets of 30 repetitions.
  2. Push-ups using a pole, wall, or door frame. As with pull-ups, hold the body with your hands outstretched, although your body is leaning slightly forward this time. Inhale as you bend your arms to move your body toward the wall and exhale while using your chest and triceps to push away from the part. Try doing four sets of 30 repetitions.
  3. Jack Knife squats. Stand in front of a stable surface, such as a chair or wall, with your feet hip-width apart and the balls of your feet slightly outward. Support yourself with your hands on a raised surface in front of you and then lower yourself into a squat position, bending your knees. Lower yourself until your thighs are parallel to the floor. Keep your torso straight and your head looking forward. Exhale as you push through your heels to extend your legs and return to the starting position. Try doing four sets of 20 repetitions.
  4. Knee folds. Sit on a raised surface with your legs extended in front of you and your hands firmly on the edge of the surface. The torso should be tilted back about 45 degrees. Inhale as you bring your knees as close to your chest as possible, keeping your legs together. Exhale while fully extending your legs. Try doing four sets of 20 repetitions.
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In terms of repetition, according to personal trainer Susan Bata, SelfIf you’re completely new, start with Two days a week. After several weeks, you can progress to three times a week, as long as your body tolerates it well. In any case, make sure to take the necessary rest between exercises so that your muscles have enough time to recover.

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