Calisthenics, an increasingly popular training technique

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This article on the calisthenics training It is a collaboration of an expert in sports matters, Alejandro M. Hernández, graduated in science of physical activity and sports and personal trainer in Monta tu gym at home.

What is Calisthenics training?

The Calisthenics It is a method of physical training in which only the weight of the body is used, seeking beauty with each movement.

The Greek warriors, who were true aesthetes, already used this ancient training technique, performing sit-ups, dips or push-ups, hence their statuesque bodies. In fact, the word Calisthenics, comes from two Greek words: Kallos (beauty and Sthenos (strength).

With calisthenics you will only need the weight of your own body, and yes, a good dose of willpower, although there are devices on the market that can facilitate this type of training, such as bars for chin-ups, or parallel bars for push-ups.

Lately an urban movement is being generated with a variety of calisthenics called street workout. Whether in a group or individually, it consists of using street furniture to perform pull-ups, climb rope, or do the flag, among other exercises. Proof of this is that in many parks and gardens elements of calisthenics have begun to proliferate, since more and more people are joining this type of urban training, to the point that there is a Spanish organization of Street Workout y Calistenia, promoted by its president, Nordin Workout.

How to get started in Calisthenics training?

If you are a beginner, you can start with exercises as simple as push-ups, sit-ups, Australian pull ups, pull-ups, squats or crunches, many of them are exercises that you have surely practiced many times, perhaps without knowing that you had already started calisthenics training. .

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One of the most common exercises is push-ups, with which you will work the muscles of the torso and arms.

There are different variants, such as push-ups traditional, in which we place both hands parallel and lift the entire weight of the body, or the diamond push-ups, in which we center our hands and place the thumbs and index fingers in a diamond shape.

For beginners, it is advisable to perform push-ups with the knees resting on the ground, in this way the distance between the support points is less and we require less effort when lifting our body, which will allow us to perform more repetitions.


It consists of holding onto a bar and lifting the weight of the body. They may be prone grip pull-ups, with the palms of the hands facing forward, or grab bench press, with the palms of the hands back and closer together.


It is one of the simplest and most effective calisthenics exercises for the lower body. We distinguish between classic squat, stretching the hands down to the level of the knees, and Bulgarian squats, supporting a leg on some surface in height.


Planks are one of the most effective exercises to work the abdominal area. There are many variants that will allow you to increase the level of effort, such as planks on the hands, on the elbows, the side plank, or on a single point of support.

When are the results of calisthenics noticeable?

If you practice calisthenics for about 20 minutes, at least 3 times a week, you will notice the changes even from the second week.

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Where can we practice calisthenics?

Best of all, calisthenics training can be done anywhere. At home, in a park, on the beach, in a shopping center. One of the biggest advantages is that it is not necessary to join a gym to do this type of training.

Among the obvious physical benefits, we must also highlight its mental benefits, already when practicing calisthenics you have to concentrate with each position to perform it correctly, and in an aesthetic way, which requires a lot of concentration, patience and mental control. The result is a well-defined body, far from hypertrophy aesthetic nothing.

Calisthenics in female

While until recently it was a training technique followed to a greater extent by men, More and more women are signing up for calisthenics training.

One of the routines most demanded by women are the fullbody workouts, in which in a single day we train the whole body, both upper and lower body, in this way we will create a body balance. Although one of the parts of the body that most demand exercise among women is the buttocks, perhaps because it is one of the areas, along with the abdomen, where we accumulate more fat. One of the most effective calisthenics exercises for this area is squats, something that you can do anytime, anywhere, like your own home.

Now that you know a little more about this ancient training technique, and how simple it is to carry it out, you only need a certain amount of willpower, and little more than the weight of your own body to achieve results in less time. than you imagine. There are no more excuses to get in shape.

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