Beautiful body without the gym - it's real

What is kalistenika

The word "kalistenika" comes from the Greek words kallos connection - "beauty" and sthenos - «force».

Kalistenika - is a system of exercises with the weight of his own body, which helps to find a beautiful and harmonious development of body, increase strength and aerobic endurance.

Athletes involved kalistenikoy not use free weights and exercise machines, they are engaged on the horizontal bar, parallel bars and wall bars - on the sports equipment that can be easily found on the street. Therefore kalisteniku also called street workouts (street workout).

Kalistenika trains the whole body

Exercise with your own body weight can not be isolated to perform - even if you raise themselves at the expense of the hands, the rest of the body, too, is in tension. This is especially true of complex movements like pull-ups on one hand, or exercise "horizon" ( "board», planche).

Press

Any movement of kalisteniki involve abdominal muscles. In addition, there are special exercises to develop these muscles, such as lifting legs to the horizontal bar or exercise "wipers". These exercises also involve the serratus anterior muscle, which together with the rectus abdominis define the look of your press.

Hands

In kalistenike many kinds of pull-ups that can pump your arms and back muscles better than exercises with the weight pull to the chin and to the chest, narrow or wide grip, thick horizontal bar and other objects, for which you can hold on, slow pull, L-pull-ups, pull-ups on one hand. There will always be a more complex version, which will provide a greater load on the biceps and back muscles.

For the triceps and chest kalistenike there are many kinds push-ups on the floor and parallel bars and rings. Combining push-ups and pull-ups in one workout, you uniformly pumped the whole upper body.

Legs

Most often it comes to criticism kalisteniki feet development because they are not involved in the spectacular exercises on the horizontal bar. However, to pump the legs using bodyweight exercises is possible.

Using the full range of movement (squat until thighs touch legs), high reps and more complex shapes such as squat "pistol", you can increase the load on your feet and develop their force.

Kalistenika creates a perfect balance of muscle and fat

To perform complex movements kalisteniki needs a perfect balance of muscle and fat, in which the athlete will be able to easily pull his body or on two one hand squeeze it up and move from one position to the more.

Therefore, in contrast to the athletes of power sports, fans kalisteniki simply can not be thick or overinflated - all of them dried, with a distinct relief of muscle and harmonious development body.

To verify this on a live example, we offer a glimpse into Instagram and enjoy the figures of famous athletes in the world kalisteniki.

Let's start with the female figure. Here is a beautiful mall Malin (Malin Malle), in a profile where you can see a variety of exercises, gymnastics and stunts.

The publication by M A L I N M A L L E 🤸🏼♀️ (@malinmallejansson)June 22, 2017 at 10:34 PDT

Famous athlete Chris Geria (Chris Heria), trainer and author THENX project - a site with a base of training and exercise equipment.

Publication of Christian (@chrisheria)July 30, 2017 at 8:00 PDT

Demi Bagby (Demi Bagby), 16-year-old woman athlete, strong, flexible and coordinated. It creates incredible things on the bar, easy to perform gymnastic elements and stunts.

Publication from Demi Bagby💋 (@demibagby)July 5th, 2017 at 6:07 PDT

Médran Frank (Frank Medran), a personal trainer and expert in kalistenike, fitness model.

The publication of Frank Medrano (@frank_medrano)June 22, 2017 at 11:33 PDT

If you like dried muscular figure athletes, try to spend a few workouts and decide kalistenika suits you or not.

Where to look for a training program

Among other advantages that kalistenika - this is quite an economical sport. You do not need to buy a subscription to the gym enough in the summer to find horizontal bars on the street, and in the winter to engage on a horizontal bar and parallel bars home.

It is also possible to do without a coach, taking advantage of the variety of information on the Internet. To begin with can view videos on YouTube. For example, the same Chris Geria on your channel tells how to start classes kalistenikoy.

Look at the famous coach channel and author of kalistenike Ala Kavadlo (Al Kavadlo). Here you will find training plans and progression of exercises from the simplest to the most complicated variants.

A lot of training with their own body weight can be found on YouTube-channel Calisthenics & Weight Training. Here's a playlist for training on kalistenike.

Just a few workouts for beginners and technique some exercises can be found on BaristiWorkout channel.

And free training programs in Russian can be found at workout.suAnd if you do not mind buying training in English, it can be done on site calisthenic Academy, School of Calisthenic or THENX.

Have you tried to engage kalistenikoy?