How to Do a Basic Calisthenic Training Routine
Calisthenics exercises are done using very little equipment and rely primarily on using the weight of your body to work out. If you need a quick workout in the morning before heading to the office or want to get some exercise without buying a bunch of gear, calisthenics are a good method to try. Calisthenics exercises help burn fat, tone muscles, and build strength and endurance. You can do a simple calisthenics routine in just a few minutes a day.
Instructions
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Perform a set of push-ups every day. Challenge yourself to do one more each day than you did the previous day. To maximize the effect of these push-ups, place your hands directly beneath your shoulders and bend your elbows back towards your hips instead of out. Push-ups increase upper body strength and help tone your core and chest.
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Do chin-ups (or pull-ups). Use an elevated bar and pull yourself up until your chin goes above the bar. Do two sets of these -- one set with your hands facing forward and one set with your hands facing backwards. Chin-ups build upper-body strength in addition to toning your biceps, shoulders and forearms.
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Lie on your back and do a set of crunches. Use the strength of your abdomen to raise your upper back and shoulders a few inches off the ground and then repeat. Do not pull your neck or head with your hands. Instead, rely on your abdomen to do the work. Crunches increase core strength and tone your abdominal muscles.
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Hold a dumbbell in your right hand and stand up straight. Be sure that your back is straight. Spread your feet so that they are shoulder-width apart and place your free hand on your hip for additional support. Lift your right shoulder upwards, as if performing a half shrug. Pause at the highest point of movement and then lower your arm. Do two sets of 10 to12 lifts and then switch arms.
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Go for a brief jog around the neighborhood. This will get your blood pumping and will improve your endurance and strengthen your core and leg muscles. Jogging and running, also considered to be cardiovascular exercises, are an effective way to burn calories and lose fat.
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Tips & Warnings
Stretch before exercising to help prevent possible injuries.
If you experience pain or discomfort while exercising, consult your physician.
