Calisthenics, actually originated in Ancient Greece and is the combination of Gymnastics, Ballet, Folk Dance, Jazz Ballet, apparatus (Clubs, Rods) Figure Marching and Song. The word " calisthenics" comes from the Greek words 'kallos' for beauty and 'thenos' for strength. Calisthenics are repetitive rhythmic exercises that help to strengthen the body and improve the figure. The calisthenics exercises are intense and physically demanding, even at the core level. As you will quickly discover in practice, the exercises are much harder than they look.
You can begin by repeating each exercise 5 times and then increase gradually, every few days, when you find your body has adjusted to it. Calisthenics is a competitive women's sport combining gymnastics, dance, ballet, folk dance, singing, marching, and free exercise, in Australia.
EXERCISE AND WORKOUTS
Calisthenics should be performed after a few warming-up exercises. The calisthenics exercises are intense and physically demanding, even at the Core level. As you will quickly discover in practice, the exercises are much harder than they look. Calisthenics increase the metabolic rate, so one should not stop in-between exercises, in order to rest. Instead you can walk on the spot to keep up the metabolic rate. Your ultimate aim should be to repeat each exercise 25 to 30 times. Calisthenics also combine aerobic activity, in order to build-up stamina & strengthen the cardiovascular system. Calisthenics use our own body weight to provide resistance needed to strengthen muscles
By adding daily calisthenics to your walking program and natural diet, you will notice significant added improvements in your health and level of fitness.
CALISTHENICS TODAY
Calisthenics today is a competitive team sport resembling a cross between gymnastic-like display items and ballet. The performances usually involve a group of 8 girls, all required to be in synchronization with each other throughout their piece. Calisthenics is widely practiced across Australia and is enjoyed by girls of all ages.
Optimize your workouts and avoid injury:
- First, match your calisthenics routine to your level of stamina - start slowly and take plenty of time to build your strength. The calisthenics exercises are intense and physically demanding, even at the Core level. As you will quickly discover in practice, the exercises are much harder than they look. Even experienced athletes find calisthenics challenging.
- Don't overdo it and risk injury, whether you are just beginning to exercise or even if you are physically fit today. You can get significant health benefits by performing the exercises at a moderate level of intensity and greatly reduce your risk of injury.
- This matching of your exercise intensity with your stamina applies both over time and day-to-day. If you are tired or not feeling at your best, it might be a day to rest or to scale back your workout for that day.
- You should feel no obligation to do the full advanced routine every day, and you should always vary your workouts to match your physical readiness for exercise. Just as the body needs activity, it also needs rest, especially after a day or series of days of relatively intense exercise.
- Another consideration is your safety. The calisthenics can be done indoors or outdoors but should always be done in a clean, level area that is free from dangerous objects and other physical hazards. The area should be well-lighted and quiet, with good ventilation.
- You should wear flexible clothing that does not impede your full range of motion and that ensures you are neither hot nor cold as you exercise.
- You should make or purchase a padded exercise mat for the floor exercises and should use a friend or trainer as a spotter on the inverted exercises until you are proficient at these. Safety first.
- Always do the Core exercises whenever you do calisthenics and always do the exercises in the order presented, regardless of which Intermediate or Advanced exercises you may be adding in that day. The order of the exercises is intentional, designed to work your body in a complete and complementary manner.
SPORT AND EXERCISE
Calisthenics can be categorized as both. As sport calisthenics is a widely practiced sport and art form in Australia and is recognized as a fun and healthy way to keep fit for girls of all ages. As an Art Calisthenics develops an appreciation of music and rhythm, the beauty of line and the excitement of presenting on stage.
BENEFITS
- Your stamina will increase.
- It can be done indoors or outdoors but should always be done in a clean, level area that is free from dangerous objects and other physical hazards.
- By adding daily calisthenics to your walking program and natural diet, you will notice significant added improvement in your health and level of fitness.
- Calisthenics workouts will increases your self-confidence.
- You will feel more poised and become physically stronger and more agile.
- Contributes to your mental well-being and helps treat depression.
- Helps you to sleep better.
EXAMPLES OF CALISTHENICS EXERCISES
- Push-ups.
- Stand with feet shoulder width apart. Squat as far as possible bringing your arms forward parallel to the floor. Return to standing position. Repeat it.
- Sit-ups or crunches.
