Alex Vin - Calisthenics: 30 Days to Ripped: 40 Essential Calisthenics & Body Weight Exercises. Get Your Dream Body Fast With Body Weight Exercises and Calisthenics

Calisthenics

30 Days to Ripped: 40 Essential Calisthenics & Body Weight Exercises. Get Your Dream Body Fast With Body Weight Exercises and Calisthenics

W elcome to your very own guide book on Calisthenics! For some of you, you may be wondering just what Calisthenics is since there is a good chance you havent heard this word before. Or, maybe, you have heard it and are unfamiliar with what it means. On the other hand, there may be some of you who are familiar with Calisthenics but you are unsure of how to do Calisthenics exercises or how to apply it to your current workout plan. Furthermore, some of you are seeking a new, interesting way to shake up your workout plan. For whatever reason you are seeking out this book, you have come to the right place!

It doesnt matter who you are, exercising and staying in shape is tough! For some, it means losing weight and becoming more fit, for others it means adding more substance to their daily routine. For others, it may mean trying or learning new things in the work out field. At times, any of the above can seem overwhelming, tedious, or just too difficult. You may have tried workout videos, taking a class or getting a workout buddy. All of these, however, mean keeping up with others and learning at someone elses pace instead of yours. With this book, however, you dont have to worry about that! You can go at your own pace, practice as many times as you want and review as many times as youd like. Whatever your desire, we all have one and this book is here to help!

Calisthenics is exercise done through the use of your own bodys weight. A person can use their body weight to improve muscle, flexibility, body strength and overall fitness. This type of exercise is usually done without any type of outside weight source like dumbbells or machines. Some of the most popular and widely known Calisthenics exercises are push-ups, sit-ups, lunges and jumping jacks.

This book will not only introduce you to the idea of Calisthenics but teach you how to do forty beginner Calisthenics exercises. Lets get started!

T en basic Calisthenics exercises to get you started

Push ups, pull ups, sit ups, jumping jacks and lunges. When you think of these exercises what comes to mind? One of the most popular things that comes to mind is that these are the basic workouts everyone knows and that we grew up doing. We learned these exercises at a young age and for the large majority of us, weve continued to do them throughout our lives. These exercises come quite naturally and are probably already a part of your workout routine.

However, there is much more to this interesting type of exercise than meets the eye. Although it seems very basic and it defiantly can be, there is a plethora of different exercises and routines you can do. What is nice and most convenient about Calisthenics is that you only need one thing to perform the workouts: you! Your own personal body weight is used in the workouts so you dont need any extra weights or equipment! All you need to do to add Calisthenics to your workout routines is to follow the carefully planned and explained instructions in this book and by the end you will not only have a good understanding of the exercise genre but you will have also completed 40 beginner workouts all on your own! Here we go!

Exercise#1: Lunges

This exercise may seem like a silly one to start with because you might be thinking you already know how to do it. However, you may not realize you could be doing it wrong or that you could improve in the way you are doing it. With Calisthenics, form is vital . If you are not using the right form, you are cheating yourself and thus rendering the exercise you are attempting to void. If you want to get as much as you can from Calisthenics than form and doing the exercise correctly is a must.

When doing lunges, make sure your back is straight and that you are not putting the knee you are currently lunging with over your toes. Your leg should be at exactly a 90 degree angle and you should be able to see your toes while you are lunging rather than just your knee. You can choose to do lunges, one leg at a time by taking a large step forward and sinking down to a 90 degree angle. Or, you can choose to do a lunge with two feet by spreading your feet shoulder width apart and sinking down until your legs are at a 90 degree angle.

Exercise #2: Star Jumps

O ur next exercise has an idea similar to jumping jacks, but it will work many more muscles and be more of a cardio workout. To do a star jump, begin by placing your feet together and your arms scrunched down by your torso and in one fluid movement, extend all of your limbs while also jumping. When you land, you want to pull your arms back in and land with your feet together.

To ensure you are getting the most out of this exercise, make sure you are flexing your arm and leg muscles when you are extending them and jumping. You have to use your own body weight as resistance and therefore you want your arms, legs and even abs to be engaged.

Exercise #3: Sit-ups

T his exercise will target the abdominal muscles specifically. Lay on your back, with your knees bent and cross your arms on your chest. Crossing your arms in this exercise is important because if you dont, you may find yourself using your arms as leverage to do a sit-up more easily. When you do this, you are using your arms to help you sit up instead of putting all the focus on your abs. You want to ensure that as you sit up and lay back down, you are keeping your abs engaged at all times. Many forget that even when lying back down, the abdominal muscles should be engaged. You can do this exercise however you chose, but three sets of twenty five might be a good starting point!

Exercise #4: Push-ups

F or our forth exercise, you wont need any equipment, however, to avoid slipping, you could use a yoga mat or a gym mat if youd like. You will want to begin by making sure your back is perfectly straight as well as your arms and legs. Many people find themselves pushing their bottom up to make the push-up easier. Avoid this! As we discussed earlier, Calisthenics is all form and correctly using your body weight to complete exercises. If your arms, legs and back arent straight, then it defeats the purpose of the exercise all together. As you bend your arms, go down, however far is comfortable for you. If you find you are really struggling you can drop down to your knees, but, again, make sure you keep your back straight. You will also want to make sure your hands are shoulder-width apart. Any closer or further apart would not be the correct form. As with the last exercise, you can do, however many you prefer, but three sets of fifteen might be a good starting point for you.

Exercise #5: Squat Jumps

W ay to go! You have made it to the half way mark of the first chapter! Nice work! For this exercise, you will want to begin with your feet shoulder-width apart.

* Tip: Make sure you are fully warmed up and stretched out before doing this exercise. If you are not, it is quite easy and common to pull a muscle, especially in your groin during squat exercises. Doing a 5-10 minute warm-up before this exercise, or any exercise in general, will make your Calisthenics experience so much easier and much more enjoyable.