Calisthenics comprises exercises that rely on your body weight. Calisthenics aims to develop strength, endurance, flexibility, and build your muscles. However, most beginners don’t know how to start calisthenics training or exercise.

Starting with a high intensity may not be ideal for a beginner. Some calisthenics may be harmful to your muscles if you are a beginner. The calisthenics origin dates back to the 19th century. Calisthenics started in Greece but has become popular worldwide. Also, calisthenics is now a worldwide way to keep fit. Read and learn how to start calisthenics.

Exercise routines 

Calisthenics focuses on using body weight. Therefore, you need to start with some simple exercises before you proceed to something more intense. The Calisthenics Worldwide recommends some of the exercise routines highlighted below.

10 pull ups

To strengthen your upper body, starting with 10 pull ups will be fine. Also, it will increase your arm’s flexibility and strengthen your muscles. To start your pull ups, do the following :

  • Stand in the face of the exercise bar ;
  • Hold the bar ;
  • Use your shoulder muscles to pull up.

Reap this pull up routine 10 times and move to another calisthenics.

10 chin up

The chin up also focuses on your upper body, but it focuses more on your arm. Your arm feels the tension more than any other part of your body. The chin up builds your biceps, chest, and arm muscles.

  • Hold the exercise bar ;
  • Make sure your arms are closer to your shoulder width ;
  • Pull yourself up with your biceps to move your head above the bar.

10 chin ups is good for a beginner. You can do more chin ups if you can but 10 is good for starters.

20 dips

You can always find something to improvise at a bar. However, for an effective 20 dips, you need a dip bar. However, the best way to improvise for a dip, is to use a bench or exercise ball. Nevertheless, if you have a dip bar, follow these instructions.

  • Step into the dips bar, holding it with your aims ;
  • Bend your elbows backward with your tricep muscle ;
  • Move up and do 20 dips.

20 jump squats

The jump squats are a good way to warm up your lower body. It affects the muscles in your hips, knee, buttocks, etc. Extending your knee over your toes can cause a knee injury.

  • Move your feet away from your toes. Ensure it’s pointed slightly ;
  • Lower your body as if you want to squat ;
  • Position yourself like you want to squat and explode forcefully upwards.

The jump squats may be strenuous if you do it for the first time. Nevertheless, it increases blood flow to the lower part of your body.

20 push ups

Interestingly, push ups are the commonest calisthenics. However, not too many people understand how to carry out push ups. Moreover, push ups affect parts of your body. 

  • Place your hands on the floor ;
  • Spread your legs and stretch them ;
  • Lower your body gently and continue until you get to 20.

Well, if you can’t do 20 push ups at a go, you can try 10. Push ups strengthen the muscles in your entire body. Nevertheless, you must do the push ups fast to feel the effect.

Conclusion

The best part of calisthenics is that it helps you keep fit and increases blood circulation. Other calisthenics you can add to your routine include burpees, crunches, and using a jump rope. Most fitness experts recommend starting with jump ropes because they appear to be fun calisthenics. Finally, you can join a calisthenics program to help you remain consistent.