Calisthenics: A holistic workout with your own body weight

Calisthenics is a form of training based on exercises using your own body weight and is characterized by its versatility and accessibility. Originally derived from the Greek "kallos" (beauty) and "sthenos" (strength), calisthenics combines aesthetics and functionality and offers an effective method of improving strength, flexibility and coordination.

Basics of calisthenics

Calisthenics impresses with its minimal equipment requirements. Most exercises can be performed anywhere, be it in a gym, a park or at home. Typical elements include pull-ups, push-ups, squats and dips. The aim is to improve the body's natural flexibility and strength without the need for equipment or heavy weights.

Benefits of calisthenics

• Whole body workout: Calisthenics activates multiple muscle groups simultaneously, resulting in improved body control and stability.

• Flexibility: Exercises such as handstands and bridges significantly increase flexibility.

• Promoting coordination: Movements such as muscle-ups or pistol squats require a high degree of coordination between strength and balance.

• Individual adaptation: Exercises can be adapted according to body fitness to challenge both beginners and advanced users.

Important exercises in calisthenics

2. Pull-ups: Primarily train the back, shoulders and arms.

3. Push-ups: Strengthen the chest, arms and core.

4. Squats: Activate the legs and glutes.

5. Plank: Strengthens the core and improves stability.

6. Dips: Work the triceps, chest and shoulders.

7. Muscle-ups: A combination of pull-ups and dips that combines strength and technique.

Training locations and equipment

Calisthenics can be done almost anywhere. Many cities offer special calisthenics parks with parallel bars, poles and other training equipment. Alternatively, simple aids such as resistance bands or portable pull-up bars can also be used.

The calisthenics community

Calisthenics has become a popular discipline worldwide in recent years. The community is known for its support and the exchange of techniques and training ideas. Competitions such as the World Calisthenics Organization (WCO) offer athletes the opportunity to measure their skills in areas such as strength, balance and creativity.

Conclusion

Calisthenics is a flexible and effective training method that appeals to beginners and professionals alike. With a focus on natural movements, body control and a minimalist approach, this sport is suitable for anyone who wants to increase their fitness in a sustainable and creative way.