Calisthenics is a discipline that has gained fame around the world in recent years due to the spectacle of seeing the control that can be had over the body and due to the physical appearance that athletes who practice calisthenics usually display.

Many people who train or want to train at home are interested in this discipline since it requires very little material to get to work. In this article, then, We explain a calisthenics routine for the most beginners that you can do at home. Of course, make sure you get a pull-up bar, if you don’t need it now you will need it soon.

Training design

exercise

series

repetitions

laugh

break

push-ups

3

10-20

2

at least a minute and a half

inverted rowing

4

10-20

2

at least a minute and a half

pike push-ups

3

10-20

2

at least a minute and a half

diamond push-ups

3

15-20

1

at least a minute and a half

exercise

series

repetitions

laugh

break

eccentric pull-ups (4 “)

4

4-8

2

at least a minute and a half

reverse rowing with myo-rep

4

10-20

2*

at least a minute and a half

decline push-ups

3

10-20

2

at least a minute and a half

tiger push-ups

3

10-20

1

at least a minute and a half

The training routine is designed to be done two or three times a week. If we want to do it three times, we will simply alternate the workouts, that is, one week we can do training A, training B and training A to finish. Instead, the following week we would start with training B and follow the sequence.

The ideal would be to leave a day of rest between workouts so that a good schedule would be Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Remember that to perform the pull-ups you will need a bar, preferably in a high place and with space. Put more directly: A door-frame pull-up bar is never a good option.

Five exercises with your body weight to improve the flaccidity of your arms

Push-ups

Push-ups are one of the basic exercises that you must master if you want to progress in calisthenics, and not only push-ups, but all its variants as well.

At the time of descending, elbows should be about 45 degrees regarding the torso, that is, do not open them. This correct position that we discuss is also going to be conditioned by the position of the palm of our hands, so they must look straight ahead, not inward.

Inverted rowing

Inverted rowing at home requires either a TRX or rubber or a table as in this case. It is more comfortable than it seems.

Be that as it may, just as in a calisthenic routine there must be a presence of pushing exercises, there must also be a presence of pulling exercises. In this category we not only have the oars and variants, but also the pull-ups that we will see later.

Read:  How to scent your hair naturally

As for the myo-reps, the technique is simple. We will simply do a myo-rep series after the last series scheduled in this exercise, that is, after the fourth. In this way we must do the fourth series normally until we cannot complete one more repetition (RIR 0). Once we have reached this point, we rest for 15 seconds and try again to do as many repetitions as we can. We repeat the process until we accumulate the repetitions achieved in the main series.

Pike push-ups

Pike push-ups could be considered a variant of traditional push-ups.

The position of the body in this exercise is what causes an emphasis on shoulder flexion, so there is more work in the anterior portion of the deltoid and less in the pectoral (although the clavicular portion intervenes).

Diet to gain muscle mass: the keys to carry it out and organize it correctly

Diamond push-ups or diamond push-ups

We are going to consider the diamond push-ups as an accessory exercise in this routine, but not for that reason they are in a lower status than the original flexionsIn fact, in calisthenics we must be just as strong in some as in others.

Be that as it may, this exercise demands more elbow flexion so the stimulus will be more significant in our triceps.

Eccentric chin-ups

This exercise is key in this routine since being beginners, it is very possible that you will not be able to do many pull-ups in a row or maybe not even a single one.

In this way, including chin-ups but only performing the eccentric phase can help us gain strength in the concentric phase, that is, on the rise.

It is extremely important that we are strict with our cadence throughout the course, not just for three-quarters. I say this because it is very common that when doing this exercise, right at the end, when we are about to fully stretch our arms, we let ourselves fall. The slow cadence must be uniform throughout the journey, down to the last few inches.

Tiger push-ups

Finally we have the tiger push-ups, possibly the most complex exercise in the routine so take your time to master it and be able to do a few repetitions.

If you cannot do a series in a row, you can introduce short breaks during it.

This exercise dynamically engages the shoulder joint complex to flow from a more triceps dominant movement to a more chest dominant movement. The anterior deltoid in turn would always be present in the movement.

In Vitónica | Cardio at home: seven perfect exercises to do without the need for material

In Vitónica | The keys to designing your training if you are looking to burn fat and lose weight

Images | iStock

Videos | CrossFit®, Alex Bunt Training, Gym Zapper, Reebok Training Center, TrainFTW, Testosterone Nation