Calisthenics
Calisthenic is a form of workout which helps one to make muscle and also helps you to get strong and allows you to have full control over your bodies movement. It increases ones agility and movement of your body. It has so many benefits. In calisthenics one uses his own body weight for exercises, he or she can completely use his body as he or she wants to.
Benefits of Calisthenics
- Increases metabolic rate.
- Helps burn calories fast.
- Builds serious amount of strength.
- Builds up your large muscles.
- Enable you to have full control over your bodies movement.
- Low stress on your joints.
- Keeps you fit physically.
- Makes you consistent.
- Improves brain with body connection.
Calisthenics for Building Muscles
Over time people have been into this form of training for building muscles mass and strength, but does it actually work to build muscle? Yes it does! Though if you just simply wants to build muscles nothing more like you don't really want to unlock inner strength then this form of workout is not that sufficient compared to building muscles at gym but it can help you build muscles nonetheless weather in small amount or in big amount.
Top Chest Building Calisthenic Exercise
1.Decline push up
Decline push-up can be done when your feet is at a higher level than your upper body. Take chair or something put your feet on it and do push-ups like regular ones. This excercise will mostly target your upper body such as shoulder, chest and triceps. The higher your feet is above you body level the more it will get hard and work on your upper body parts. Doing 3 sets of 10-25 decline push-ups is recommended in this post. But you can do more if you want to.
2.Diamond push ups
Diamond push up is when you leaning against ground like a normal push-up but you place your hand in a manner for it to like like a diamond. After giving diamond shape with your hands go and do like normal push-ups. By combining decline push up with this diamond one you will get more good results as it gets harder. This workout mainly targets the chest and triceps along with shoulder and also your middle back. Doing 3 sets of 15-20 is recommended but you can do more if you want to.
3.Wide push up
This one is very good for your chest, shoulder amn upper arm. By putting your hand a little wider and doing push-ups you will feel the effect of wide grip push-ups on your muscles. If this does not feel that much try to do wide grip knuckles push-up, it is just like wide grip one but your hand should be on its knuckles. If it still looks easy try doing wide grip decline knuckle push-ups. Doing 3 sets of 15-20 reputation is recommended but you can do more if you want to.
4.Explosive push-ups
If you really tring to build that muscle you need to do this one at all cost. Place your hand on the ground, lean like normal one, go down and then explosively come up this exercise will not only build your body but will also increase your strength. Try on clapping with your hands when you explosively come up to make things a littpe harder. Do 3 sets of 10-20 and 18-25 if you wants challeng.
5.90 degree hold
This is a challenging and strength build exercise which will help you build mass in your body. Go down like a normal push-ups and when you come up hold your body at 90 degree for some second this will not only make your triceps and shoulder strong but will also build your chest so hard it will start getting hurt. Recommended hold at 90 degree from
me is 8 seconds. Do 3 sets of 5-7 but you can of course do more if you want to.
6.Archer push up
The archer push-ups will make your movement at calisthenic fast it will also help you prepare for one one push-up. If you can not do one push-up then the archer exercises can really help you achieve that level of fitness. First of you lean on the ground with your hands on the ground but you will place your hands wide and your fingers direction should be towards outwards. First go towards your one hand while your other hand is stretched completely and do a push up on your hand which you have gone towards, now do the same process for other hand, one hand completely stretched and push-up on the other hand. Do 3 sets of 10-15 reputations.
7.Dips
For this exercise you need a dip bar, first raised yourself up on the dip bar slowly go down until your shoulder is at your elbows level, then go up slowly again. This will build you an absolute amount of strength and it works on your shoulder and the triceps the most along side working on chest and your back. Do 4 sets of 4-8 if you are a beginner, get help from a person or you can place a stool below your knees to get help when coming down. If you can do dips at intermediate level do 3 sets of 8-12.
8.One arm push up
This exercise may sound hard but with consistency and training you can perform this one arm push-ups as well. Go down on the ground and raise your body like when you do normal push-up but this time putting only your one hand on the floor, if you can not do it then brnd on your knee and place one hand on the floor and do it. It is a very good training for your triceps and shoulder as well as it certainly builds chest also. Doing 3 sets of 5-8 as a beginner is recommended but if you can do more then 3 sets of 10-16 will be good enough.
9.Ring flies
For this one you need a pair of resisting bands, put the ring of the resisting band 8 cm above the ground, grab the ring tightly and make your position slowly go down until your shoulder and elbow are at same level, now slowly come up. Doing 4 sets of 10 is recommended for beginners but of course you can do more if you eant to get even stronger.
10.Super man
Note: This exercise is at advanced level you do not have to try it if you are a begiiner because injury may occur.
This superman one is so important to build that muscle of your chest, shoulder, core muscle and triceps. You go down on the ground like the normal stance but when you come up upply a big amount of force on the ground, like jumping from both your friends and hand in a manner that you look like superman at one point. 2 sets of 3-6 is recommended.
Read more: Crossfit Kettlebell
Disadvantages of Calisthenics
- It can not help you train small muscle groups.
- It burns alot of calories so you can not actually build muscles easily.
- It takes so much time to get your muscles some pounds.
- Injuries have high chance of occurring if you do not stretch well enough and aslo not doing it correctly.
- Improper Calisthenic exercises can lead to disastrous injuries.
Muscle Building Diet
You know that calisthenics have a great effect on giving pump to your muscles but without food you can not build muscle. You need a proper diet inorder to build muscles. Calisthenics uses a lot of calories so you do need calorie rich food to maintain a good physic. Here are top best food you need to add in your diet.
Eggs
It is a good source of protein and carbohydrates. Only one egg can provide 7 grams of proteins, egg is consider to be one of most essential food
Lean meat
Lean meat consists of chicken, red meat, beef etc it is also good source of protein and energy.
Fish
It is a great fource of calcium, it also contains healthy fats which you need inorder to not loose weight. It is also great source of phosphorus and other vitamins. Fish is suggested to eat two times per week.
Yogurt
It is an essential food part most people do not eat. Yogurt keeps your joint healthy as it contains so much calcium. Starting your day with 100 grams of yogurt will provide you 6 grams of protein.
Beans and pulses
Beans and pulses are ingested as body building materials by body builder because it contains so much energy and protein which is muscle building blocks.
Nuts and seed
A good amount of nuts can help you focus on your training as well as it also provides protein and energy.
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