In the following presentation we can see a circuit to perform in your calisthenics park. the circuit combines chest, back, biceps, triceps and leg work. the level is medium.
sábado, 16 de mayo de 2020
miércoles, 13 de mayo de 2020
OLYMPIC GIMNASTICS
The objective of this publication is to teach you that calisthenics has a branch that is sports gymnastics. Besides, this type of training in calisthenics is olympic and it is the most rigorous, technical, sacrificed and the one with the highest level.
In this sports practice, the athletes doing different exercises such as in calisthenics and the are several disciplines; the rings, the high bar, exercises on the ground, the colt and parallel bars.
CALISTHENICS AND PROMOTION OF WOMEN´S SPORTS, SARA SÁNCHEZ.
In this podcast, I will show an interview to Sara Sánchez who is the creator of the initiative which is called "Nosotras Workout".
This initiative has the objective to promote women´s training and sport.
All about routines
To achieve results in calisthenics, it is necessary to develop training routines. A routine is a series of exercises chosen with total intention to achieve a given goal in a workout. It is not easy to elaborate routines, many people train calisthenics incorrectly, because they think that by going to the park and doing four push-ups and four pull-ups they have already successfully completed the training. In this way you will not make progress in this discipline, which is what we are looking for. In the following blog, "todocalistenia", we find a lot of interesting and quality information, elaborated by a professional in the discipline, in which we find how to elaborate a routine, examples, nutritional information and the why of each concept.
Blog: TODO CALISTENIA
Blog: TODO CALISTENIA
How to do a muscle up
The muscle- up is one of the most popular calisthenics exercises but not because of that little complex, but its realization can require an intense previous work, for that reason, in this video nordinWORKOUTS explains in detail the steps to achieve it.
Full body routine
As we have already seen, calisthenics is a modality that can be worked by both large muscle groups and the whole body, as the variety of training routines is very large. Yerai Alonso, already mentioned in this blog, is one of the greatest exponents of calisthenics in Spain. He has created an application called calisteniapp in which he publishes all kinds of calisthenics routines. This presentation is an example of one of the routines of the application, in which the whole body is worked for a beginner level.
PULL UPS VS CHIN UPS
The video by Calisthenicmovement shows the differences between pull-ups and chin-ups.
The movement seems very similar but the truth is that there are much differences in both movements than at first sight.
Also, you can see diferent parts in the video and which muscles are more involved depending on the movement:
- Mechanic of movement
- Body position
- Grip Width
- Overview
Advantages and disadvantages
Locura Sana Fitness is a website aimed at helping people who are interested in bodybuilding, nutrition and achieving a "fitness lifestyle" through knowledge and education. Its definition of a "Fitness Lifestyle" is to achieve a better quality of life through a body that is fit for any type of activity, and thus to reach an optimal state of health. Today they have almost 1 million subscribers on YouTube and are a very reliable source for sport and health. For more information you can access their Facebook page at this link.
In the following pdf you will find the most important ideas about what are the greatest benefits and cons of this discipline, by Locura Sana Fitness:
BUFF ACADEMY BY VADYM CAVALERA
Vadym Cavalera is a famous person in the calisthenics world who is 32 years old. He is one of the most influential fitness worldwide particularly in calisthenics. Also, in 2018 he created his own website and youtube channel which is called BUFF ACADEMY.
This has been a complete success because he gets millions of views and he has almost 4 million of followers on Youtube.
Besides, he attracts a lot of people becasue the videos are in spanish but he has a russian accent.
His workouts continue to develop and advance incorporating new things and experience.
His website has different calisthenics contents such as routines, tips... https://www.buff-academy.com/
martes, 12 de mayo de 2020
Nutrition and diet for calisthenics
Calisthenics is a very good way to achieve a good physique, gaining muscle mass and losing fat. Even so, this is not achieved without a good diet. This pdf is a complete guide about feeding in order to complement calisthenics in an adequate way:
biceps, triceps and forearm exercises
In the following presentation we can do some main arm exercises (biceps, triceps and forearm). The exercises are of high difficulty
Calisthenics vs crossfit
Although both Calisthenics and Crossfit are training systems focused on the use of the body itself, over the use of machines or gym weights, they have their differences.
Their many similarities cause confusion, however the main difference is that in Calisthenics one needs at most one bar to dominate, while in Crossfit one can add medicine balls, bicycles, rings and much more.
This presentation gives details of the differences between the different modalities:
Their many similarities cause confusion, however the main difference is that in Calisthenics one needs at most one bar to dominate, while in Crossfit one can add medicine balls, bicycles, rings and much more.
This presentation gives details of the differences between the different modalities:
calisthenics in hight schools
It seems evident that calisthenics is a training method with many advantages because we work with our own body and therefore improve basic factors such as motor skills, the awareness of our body, and great strength work. therefore, why not incorporate it into class work within the teaching units in schools?
Here I leave you an article about a proposal for a didactic unit with calisthenics.
Here I leave you an article about a proposal for a didactic unit with calisthenics.
chest retuna with calisthenics
In the following video we will be able to know a calisthenics routine focused on the chest. This is a large muscle group so it must be a workout we do very often. the level of the exercises is intermediate. There are no maximum difficulty exercises but we do need a good base.
interesting accessories in calisthenics
Calisthenics is one of the cheapest sports modalities in its practice since you only need your own body and some bars to work them. However, in the following presentation we indicate which are some interesting accessories that you can buy and they will help you in your performance.
MORPHOLOGICAL CHARACTERISTICS OF STREET WORKOUT PRACTITIONERS
The following article shows a study whose aim is determinate the profile and morphological characteristics of Street Workout athletes due to the lack of knowledge in this discipline.
In the article, you can see the body composition indexes and anthropometric characteristics of street workout practitioners. Also, you will see a anthropometric proporcionality comparison between street wrokout practitioners and elite gymnasts.
The conclusion of this study is that street workout practitioners could be classified as a healthy and athletic sample by their morphological characteristics.
Sanchez-Martinez, J., Plaza, P., Araneda, A., Sánchez, P., & Almagiâ, A. (2017). Morphological characteristics of Street Workout practitioners. Nutrición Hospitalaria, 34(1), 122-127.
DOI: 10.20960/nh.987
HISTORY AND REPRESENTATIVES OF STREET WORKOUT
In this slideshare, I want that you know the history and origin of street workout. Also, you can see the different respresentatives of street workout in the world and how were your beginings.
At the end of presentation, you can see the different championship that have been held.
pull up training
In the following presentation we are going to explain what are basically the types of pull-ups we can perform and the regression to be able to achieve.
Influencers of calisthenics: NordinWORKOUT
Nordin is a young man of 24 years and is one of the biggest influencers of calisthenics in Spain, becoming president of FESWC (Spanish Federation of Calisthenics) and member of the educational board of WSWCF (International Federation of He uploads videos to the platform Youtube about calisthenics workouts and all kinds of content related to this sport.
Moreover he is a personal trainer, student of business administration and management, and collaborates with various commercial brands. He has his own web page where he has extensive content on calisthenics https://www.nordinworkout.com/.
Moreover he is a personal trainer, student of business administration and management, and collaborates with various commercial brands. He has his own web page where he has extensive content on calisthenics https://www.nordinworkout.com/.
Training proposal for intermediate level
In previous posts we showed you an example of calisthenics training for beginners. The objective of this entry will be to increase the difficulty to a certain extent and it will be a training for an intermediate level.
The video with the explanation of this training will be taken from the NordinWORKOUT channel.
The training is as follows:
The video with the explanation of this training will be taken from the NordinWORKOUT channel.
The training is as follows:
calisthenics for people with disabilities
it is calculated that three out of a hundred people in the world have some type of disability. the lack of adapted facilities makes these people's lives and mobility more difficult. The following study deals with the economic biability of the creation of a Calitenia park for people with disabilities.
properties and benefits of calisthenics
the objetive of this article is to extol the propesties that calisthenics has as a reinvented method that is gaining more followers every day. On the one hand, the relationship os calisthenics with basic physical abilities is listed. In turn, the benefits at the physical, psychological and socio-emotional level are addressed. On the other hand, it shows how good practice is complementaty in the prevention os different pathologies of the locomotor and cardiovascular system.
steet work out history
In the following video we can understand where the great culture that comes from the work of Calistan in the parks of all the cities around the world comes from.
street workout is a movement that was born many years ago in the united states and that today has achieved great recognition.
Currently, international competitions of the main modalities are held every year, so it can be said that it has become a highly practiced sport.
abdominal calisthenics
In the following video we can discover an exercise routine to cut the abs in calisthenics. The exercises that we are going to do will be the following:
- L-sit hold
- Knee saises
- Plancha dorsal
- abdominal iron
- Dragon flag
some exercises in this routine are somewhat difficult but the progression to perform them is also explained
lunes, 11 de mayo de 2020
Artistic gymnastics vs Calisthenics
In the following document you can see a brief explanation about artistic gymnastics and its comparison with calisthenics.
The reason for this entry is because many people think that calisthenics is the same as gymnastics and there is controversy on this topic.
http://dayana9072000.blogspot.com/2015/05/ https://todocalistenia.com/barras-paralelas/
gimnasia-artistica-m-asculina-barras.html
Gymnastics vs Calisthenics
http://dayana9072000.blogspot.com/2015/05/ https://todocalistenia.com/barras-paralelas/
gimnasia-artistica-m-asculina-barras.html
THE BEST CALISTHENICS EXERCISES FOR EACH MUSCLE
The following video by David Marchante, who is a famous person and a specialist in strength training, is very useful for different exercices and you will work each muscle. Besides, he has a record guinness of the heaviest pull-up in the world.
In the video, you will know the best exercises that you can do to gain muscle mass and strength without using material, only using your own body weight. These exercises can be done at home or in the park. Also, you will see the keys to work the following muscles:
- Lats
- Pectorals
- Biceps
- Triceps
- Quadriceps
- Hamstrings
- Gluteals
Origin and History
Calisthenics is a sport that has more history than it seems. Calisthenics served as training for Greek soldiers and Olympic athletes.
Shaolin monks and Persian soldiers were also thought to have trained calisthenics.
But it is from the beginning of the 19th century when it consolidates and begins to expand in several European countries.
Gimnasio de Roper, Philadelphia, circa 1831 (https://librarycompany.org/)
In the following presentation you can see the history of calisthenics in the last two centuries:
Calisthenics during confinement
Currently we are living a very complicated moment, this is due to a worldwide pandemic due to Covid-19.
This disease has caused us to be confined at home for a long period of time.
Physical exercise is very important to maintain good health and calisthenics is one of the best options.
Below we will show you a selection of exercises that can be performed during confinement in which hardly any material is used. The exercises are intermediate-advanced level. But there are easier adaptations.
The exercises are:
- Pullups
- Human pullovers
- Rotational push ups
- Biceps chin curl
- Upright triceps dip
- Banded bulgarian split squats
- Slick floor bridge curls
- Glute/Ham raises
- Handstand pushups
- Face pulls
https://www.youtube.com/watch?v=aZRoG9b1JkA
Resistance
Another type of training within calisthenics is resistance training, which, as its name suggests, consists of performing the maximum number of repetitions of a given exercise. Each repetition, in order to be counted, has to be done with a correct execution and at full range.
In this blog we find good information on how to train resistance, benefits, and exercise routines:
Muscle strength, definition, how to train it and benefits
In this blog we find good information on how to train resistance, benefits, and exercise routines:
Muscle strength, definition, how to train it and benefits
Leg training in calisthenics
Calisthenics is commonly known as a training method in which only the upper body and core are trained, in which one only improves and gains muscle mass in these exercises.
But the lower body is also vitally important to train and therefore we will make a proposal for 10 exercises with your own weight and without material, these exercises will be divided into three categories: basic, intermediate and advanced.
https://veganfitstore.es/ejercicios-para-piernas-mas-grandes-fuertes-y-funcionales/
But the lower body is also vitally important to train and therefore we will make a proposal for 10 exercises with your own weight and without material, these exercises will be divided into three categories: basic, intermediate and advanced.
information taken from the blog:https://www.el-boulevard.com/detalle-blog/ejercicios-que-puedes-hacer-aunque-tengas-poco-tiempo-libre-2/
Tension training
In this mode the aim is to work mainly on certain static or isometric movements and to keep them for as long as possible with good form. Tension exercises can be introduced between combo and combo during a Freestyle, giving it more variety. Among the main tension exercises we find the "back lever", the "front lever", the "iron" either in its mode with legs open, legs closed...etc.
In the following link we find a blog with interesting information about this type of training:
Freestyle
This mode may be the most spectacular of all. In it the objective is to combine different tricks or dynamic and/or explosive movements and to link them to each other in the most fluid way possible, creating different combinations or "combos". In this style it is not uncommon to find exercises that include 180, 360 or even 540 degree turns, jumps from one bar to another, somersaults or even the combination with static or isometric exercises between combo and combo.
We can see in the following video a compilation of expert athletes practicing this modality:
We can see in the following video a compilation of expert athletes practicing this modality:
domingo, 10 de mayo de 2020
Injurious exercises in calisthenics
This entry is dedicated mainly to beginners, because, as in all sports, by not performing certain exercises well, there is a possibility of injury. This possibility is also given for expert levels, but it is more likely to occur in beginners because of their low experience. These are the exercises to avoid in calisthenics because of their high probability of injury when starting in the discipline:
1. Abdominal crunch
Since school we are used to doing this exercise. In fact, one of the physical tests for some of us was to see how many abs we could do in a given time. However, far from being positive, this exercise involves an unnatural lumbar flexion that can cause herniated discs and neck pain. The latter happens because there are people who place their hands behind the back of the neck instead of on the chest or the sides of the head. If you want to look like a tablet, there are many other ways to work the abs, such as the hypopressive or the so called "plates".
2. Dominated by the back of the neck
This is an exercise that is too damaging to the shoulders. And this is because the movement prevents the scapular rotation from developing correctly, an obligation if you want to have these joints in a stable and safe position. The technique of domination consists of leaving the chin behind the calisthenics bar and bringing the scapulas as close as possible to the point behind. This must be practiced before and always with the company of a professional.
In the following video, the famous youtuber Kass Calistenia, visually explains why this exercise should not be done.
3. Muscle up
The muscle up is one of the most intense and complicated exercises. It involves raising the body with the arms above the bar, and is one of the objectives to be achieved by all calisthenics athletes. However, it carries a high risk of injury to the shoulders, even if executed perfectly. It is a very complete exercise that is worth learning to do with an adequate progression, but that cannot become habitual.
In conclusion, there are three basic guidelines that can prevent you from leaving the calisthenics park prematurely and they are very simple The first is not to do movements that are beyond our physical capacities; the second is to always warm up, and the third is not to abuse repetitions in an exercise that has not yet been mastered.
1. Abdominal crunch
Since school we are used to doing this exercise. In fact, one of the physical tests for some of us was to see how many abs we could do in a given time. However, far from being positive, this exercise involves an unnatural lumbar flexion that can cause herniated discs and neck pain. The latter happens because there are people who place their hands behind the back of the neck instead of on the chest or the sides of the head. If you want to look like a tablet, there are many other ways to work the abs, such as the hypopressive or the so called "plates".
2. Dominated by the back of the neck
This is an exercise that is too damaging to the shoulders. And this is because the movement prevents the scapular rotation from developing correctly, an obligation if you want to have these joints in a stable and safe position. The technique of domination consists of leaving the chin behind the calisthenics bar and bringing the scapulas as close as possible to the point behind. This must be practiced before and always with the company of a professional.
In the following video, the famous youtuber Kass Calistenia, visually explains why this exercise should not be done.
3. Muscle up
The muscle up is one of the most intense and complicated exercises. It involves raising the body with the arms above the bar, and is one of the objectives to be achieved by all calisthenics athletes. However, it carries a high risk of injury to the shoulders, even if executed perfectly. It is a very complete exercise that is worth learning to do with an adequate progression, but that cannot become habitual.
In conclusion, there are three basic guidelines that can prevent you from leaving the calisthenics park prematurely and they are very simple The first is not to do movements that are beyond our physical capacities; the second is to always warm up, and the third is not to abuse repetitions in an exercise that has not yet been mastered.
COMPLETE GUIDE OF CALISTHENICS (PDF)
In this pdf, I want to show readers the best book of calisthenics. This book was created by a famous and important youtuber who is called Yerai Alonso with the help of Sergio Catalán.
DOWNLOAD PDF
In the book you can see the most importants concepts of calisthenics. These are very useful for anyone regarless of their level. These are the following:
- Introduction (what is the calisthenics, benefits and the history)
- Information about the author
- Exercises
- Warming and Stretching
- Nine categories of exercises: push-ups, dips, pull ups, leg, core, muscle up, handstand, planks and the last flags and levers
- Methods of training
- Design your own routines
- Advance in your own routines
- Examples of rutines
- Avoiding pains and injuries, take care of your hands
DOWNLOAD PDF
viernes, 8 de mayo de 2020
Where is calisthenics practiced?
Calisthenics is a sport that can be practiced everywhere. It can be practiced at home, on the street or in parks.
Because it is a growing sport, areas with bars have begun to be built.
In the following images you can see two bar parks, one of them located in San Vicente del Raspeig.
In this video you can see the presentation of a calisthenics park in Madrid
In the following images you can see two bar parks, one of them located in San Vicente del Raspeig.
La imagen por Dave M. tiene licencia bajo CC BY 4.0
In this video you can see the presentation of a calisthenics park in Madrid
CALISTHENICS AND SREET WORKOUT
The following slideshare of Pedro Sánchez presents the meaning of caslisthenics and its benefits.
Besides, the presentation will explain what is the popular word "Street Workout" and the different types of strength and exercises used for it.
jueves, 7 de mayo de 2020
The expansion of calisthenics
Calisthenics is a sport that has had a great expansion in recent years.
One of the factors that has benefited the expansion is how sociable this sport is.
Another factor that also has a positive impact is that it is a sport whose facilities are very simple. It can be practiced in any park with little material or on some bars
"Visita Club 'Olimpo Streetworkout'" por I. Municipalidad de Santiago está licenciado bajo CC BY-NC 2.0
In the following article you can see a study on the growth of calisthenics:
Herreros, L. G., & Arroyo, N. S. (2019). STREET WORKOUT Y CALISTENIA: MUCHO MÁS QUE UN DEPORTE. Revista Española de Educación Física y Deportes, (426), 203-209.
In the following article you can see a study on the growth of calisthenics:
Herreros, L. G., & Arroyo, N. S. (2019). STREET WORKOUT Y CALISTENIA: MUCHO MÁS QUE UN DEPORTE. Revista Española de Educación Física y Deportes, (426), 203-209.
CALISTHENICS FOR BEGINNERS: Starting to train
In this post, you can see an interesting video of the famous youtuber NordinWorkout. The video shows different basic exercises of calisthenics and how to start practising them.
Also, he will tell us different steps of each exercise to improve them. He will explain the pyramid training.
Calistenia, conceptos generales
In this post, we will show you generls concepts of calisthenics thanks to a slideshare presentation.
This presentation will talk about:
1. Definition of calisthenics
2. History of calisthenics
https://www.pontemasfuerte.com/bePMF/wp-content/uploads/2016/01/1.jpg
3. Work method
4. Basic exercises
5. Training frequency
6. Training progressions
7. Calisthenics benefits
1. Definition of calisthenics
2. History of calisthenics
https://www.pontemasfuerte.com/bePMF/wp-content/uploads/2016/01/1.jpg
3. Work method
4. Basic exercises
5. Training frequency
6. Training progressions
7. Calisthenics benefits
Calistenia de fcsupo
miércoles, 6 de mayo de 2020
CALISTHENICS: Information about the blog
Calisthenics is a training very complete and it is very good for health. This training consist in making exercises with your body weight and and train the big muscle groups. At present, calisthenics begin to be considered a sport.
Firstly, the aim of the blog is to publicize this training method. Finally, the secondary objectives of the blog are: to show the advantages of this training, to teach types of calisthenics training and to say in which facilities they are carried out.
All blog writers are students of sports sciences degree. They are:
- Carlos González Vázquez
- Víctor López García
- Daniel López López
- Pablo Sagasti Rello
During the making of the blog we will use different labels. Some labels are:
- Begginers
- Advanced
- Nutrition
- Health
- Installations
- Types of training
- Olimpic mode
- Basic exercises
- Friendship
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Vadym Cavalera is a famous person in the calisthenics world who is 32 years old. He is one of the most influential fitness worldwide partic...
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Locura Sana Fitness is a website aimed at helping people who are interested in bodybuilding, nutrition and achieving a "fitness lifes...
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Calisthenics is a very good way to achieve a good physique, gaining muscle mass and losing fat. Even so, this is not achieved without a good...
CALISTHENICS: Information about the blog
Calisthenics is a training very complete and it is very good for health. This training consist in making exercises with your body weight an...