Otry - The art of perfect fitness Body building Book

Table of Contents

THE ART OF PERFECT FITNESS

Acknowledgement

The book body building is the Well researched and has the deep research content involved in the book. This book contains all facts and figures based on true research .All the given information is true according to my knowledge and there is no need for justifications needed. In the book there is nothing to be doubted. I collected all the information from different aspects and the given information is true and real and there is nothing which is copied from media,social media , News and any of other sources or sources. Im sure about my observed data and collections from different research made by me . ( ABDULLAH OTRY )

The book is for those who want to build their body in the easy way they can assure the best body with methods that are being observed in the book if someone follows these ideal methods of how to build the body in the best way so this book is absolutely for those. So try the latest and advanced methods of body building that are latest and more advanced than the most methods that are still being used but have less results. So following this book will make a unique game for you to build the best body which will attract others to have the same body just like you so make sure to follow each and every step with the best you can so that we also get the best hear from you.

Calisthenics

Calisthenics (American English) or callisthenics (British English) is a form of exercise consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as running, standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one's body weight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination.

Urban calisthenics is a form of street workout; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-ups, levers, and various freestyle moves such as spins and flips.

Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized "call and response" routine) to increase group cohesion and discipline. Calisthenics is also popular as a component of physical education in primary and secondary schools over much of the globe.

The word calisthenics comes from the ancient Greek words kallos (), which means "beauty" or "beautiful" (to emphasize the aesthetic pleasure that derives from the perfection of the human body), and sthenos (), meaning "strength" (great mental strength, courage, strength, and determination). It is the art of using one's body weight as resistance in order to develop physique. The practice was recorded in use in Ancient Greece, including the armies of Alexander the Great and the Spartans at the Battle of Thermopylae.

Catharine Esther Beecher (1800-1878), was an American educator and author who popularized and shaped a conservative ideological movement to both elevate and entrench womens place in the domestic sphere of American culture. She introduced calisthenics in a course of physical education and promoted it.

Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Catharine Beecher and Dio Lewis set up physical education programs for women in the 19th century.Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems. The Royal Canadian Air Force's calisthenics program published in the 1960s helped to launch modern fitness culture.

Calisthenics is associated with the rapidly growing international sport called street workout. The street workout consists of athletes performing calisthenics routines in timed sessions in front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF) based in Riga, Latvia orchestrates the annual National Championships and hosts the World Championships for all the national champions to compete at one competition. The World Calisthenics Organization (WCO) based in Los Angeles, CA. promotes a series of competitions known globally as the Battle of the Bars. The WCO created the first-ever set of rules for formal competitions, including weight classes, timed round system, original judging criteria and a 10-point must system - giving an increasing number of athletes worldwide an opportunity to compete in these global competitions

Calisthenics Most Common Exercises

A push-up (or press-up if the hands are wider than shoulders placing more emphasis on the pectoral muscles is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines.

It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that situps can be dangerous due to high compressive lumbar load[1] and may be replaced with the crunch in exercise programs.

Strength exercises such as sit-ups and push-ups do not cause the spot reduction of fat. Gaining a "six pack" requires both abdominal muscle hypertrophy training and fat loss over the abdomenwhich can only be done by losing fat from the body as a whole.

Variations

The movement can be made easier by placing the arms further down away from the head. Typical variations to this include crossing the arms to place the palms on the front of the shoulders and extending the arms down to the sides with palms on the floor. The 'arms on shoulders' variation is also used to make the incline sit-up easier.

More intense movement is achieved by doing weighted sit-ups,incline sit-ups with arms behind neck[8] and even harder by doing the weighted incline sit-up.

CAUTION

With improper form, full sit-ups may cause back pain and arching of the lower back, increasing the risk of back injury

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexion; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.