2024-04-18 21:53:34
Do you want to start the morning with energy and tone your body
simultaneous? If you are looking for a quick and effective way to achieve this without using expensive equipment or going to the gym, calisthenics might be the answer.
This training approach is based on body exercises that do not require additional equipment, and offers an accessible way to strengthen muscles and improve physical health
soon.
To understand better, let’s define calisthenics.
What is calisthenics?
Calisthenics is an exercise system that uses body weight to develop strength, flexibility and endurance.
Calisthenics do not require additional equipment.
There are many routines to achieve this goal, such as push-ups, squats, pull-ups and planks. Doing calisthenics in the morning, even just for a few minutes, can boost your energy, improve your mood and boost your metabolism.
But how to start? Is it safe? What exercises to do? Here are some tips.
How to practice calisthenics?
Follow these tips to incorporate calisthenics into your mornings:
- Get up early and spend at least 30 minutes exercising.
- Start with a light warm-up to prepare your body.
- Perform the exercises slowly and controlled, focusing on technique.
- Listen to your body and take breaks when necessary.
- Moisturize well before, during and following exercise.
- Be constant and don’t get discouraged. The results will come with time and dedication.
With these clear steps, you’ll be able to design weekly routines tailored to your needs and goals, either tone your stomach or simply maintain a healthy and active life.
A quick and easy calisthenics routine
Warm-up (5 minutes):
- Jumping jacks: 30 seconds.
- High knees: 30 seconds.
- Circular arm: 30 seconds forward and 30 seconds backward.
- Squat with straight upper body: 15 repetitions.
- Modified push-ups: 10 repetitions (knees on the floor).
Training circuit (3 rounds of 10 repetitions each):
- Squats: Keep your back straight and lower yourself until your thighs are parallel to the floor.
- Push-ups: You can do them with your knees on the floor if you find it too difficult.
- Plank: Keep your body in a straight line, lean on your forearms and balls of feet.
- Glute bridge: Raise your hips up, squeeze your glutes.
- Lunge: Take a wide step forward and bend your knees until your back knee almost touches the ground.
Cooldown (5 minutes):
- Gentle stretching of the most important muscle groups.
- Deep breathing.
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