How To Do Calisthenics (Part 2)

Folks, we are in part 2 of this article dealing with how to do calisthenics and here are the rest of the more popular ones.

Reverse Push-ups:

Place a bench (chair) behind your back and grip its edges. Make sure your hands are about shoulder width apart. For a more challenging work out, place your heels on another bench at a level higher than the bench you are holding on to. Bending your elbows, lower the body as far as you can toward the floor, then push back, locking out your arms to work the upper triceps. (Aka bench dips, invented in the absence of dip bars mostly found in gymnasiums)

Roman Chair Sit Ups:

Lock your feet under any of the following or whatever can suffice

1. A lowered portable pull-up bar

2. A firm bed or couch or chair.

3. A partner to grip your ankles and hold them in place.

Now fold your arms in front of you. Keeping the stomach tucked in, lower yourself to approximately 70 degrees from an upright position and now raise yourself back up and come forward as far as possible, intentionally flexing and crunching your abdominal muscles to increase the contraction. This is the first variation.

Variation 2:

In the second variations, upon raising yourself up make a swift twist first to the left and then the right and then lower back (this targets the oblique muscles and love handles)

Sprinting Spurt:

Sprinting is basically an anaerobic exercise. While jogging, perform a few sprinting spurts intermittently for 9-12 seconds then resume jogging at a normal pace.

Super Sets:

A set of two or more exercises performed in a row without stopping. The concept is after completion of a specific exercise say the push up, which engages your chest and triceps, to engage in another exercise say the leg raises which work your

Abs and legs while the upper torso is resting. A great way to kill time and push yourself!

Wide Grip chin ups:

Take hold of the chin up bar with an overhand grip. Make your hands as wide as possible. Hang from the bar, then pull yourself up so that:

(a) The back of your neck touches the bar

(b) The front of your chest touches the bar, and then lower yourself slowly to the starting position.

Windmills:

Have your legs extended sideways as far out as 3-4 feet. Bend over and stay as such. Straighten your arms out to each side and twist so that you touch your right hand to your left foot. Your arm should remain straight and point at the sky, at the same time look up behind you. Repeat the same motion on the other side touching the left hand to the right foot.

So there you have it folks, some of the more common Body-Weight Calisthenics you can do in the comfort of your own home, hotel room etc without the need for expensive gym memberships or equipments.

Of course, there’s always yoga y’know….

To Health

Foras Aje

Foras Aje is an independent researcher and author of Fitness: Inside and out, a book on improving physical and mental health naturally. For more information on natural health,news and breakthroughs visit his site at http://www.bodyhealthsoul.com/
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