Para qué sirven los parques de calistenia: 5 ventajas

Calistenia avanzada Bienvenido a nuestro blog de Toxic Workout, donde la Calistenia avanzada es nuestra pasión y especialidad. ¿Te preguntas cómo mejorar tu rendimiento en calistenia? ¿Buscas rutinas avanzadas y técnicas para llevar tus habilidades al siguiente nivel? En este artículo, te guiaremos a través de los conceptos clave, técnicas efectivas y rutinas sofisticadas de la calistenia avanzada. ¡Prepárate para desafiar tus límites! 1. "Introducción a la Calistenia Avanzada: Más allá de los fundamentos" En el mundo del fitness, se ha ido incrementando la popularidad de un entrenamiento que no requiere de grandes máquinas, ni pesas, ni accesorios complicados. Este es el campo de la Calistenia, un método de entrenamiento donde la resistencia de tu propio cuerpo es tu mayor aliado. Pero, ¿qué sucede cuando dominas los movimientos básicos y buscas desafíos más intensos? Es entonces cuando ingresamos al terreno de la Calistenia Avanzada. La Calistenia Avanzada te lleva a explorar los límites de tu cuerpo y de tu fuerza. Este nivel requiere un dominio superior de los movimientos básicos, una gran cantidad de fuerza y resistencia, y una concentración mental excepcional. No se trata simplemente de hacer más repeticiones, sino de realizar ejercicios más complejos y desafiantes. En esta etapa, los ejercicios implican movimientos que desafían la gravedad, como el Planche, el Front Lever y el Human Flag, que requieren un nivel de fuerza y control corporal extremo. Sin embargo, es importante recordar que antes de intentar estos movimientos, debes tener una sólida base de fuerza y técnica adquirida a través de los ejercicios básicos de calistenia. Además, es fundamental comprender que la Calistenia Avanzada no es sólo para los más experimentados. Aunque puede parecer intimidante, este nivel es alcanzable para aquellos que están dispuestos a poner el esfuerzo y dedicación necesarios. En realidad, se trata de un camino de constante aprendizaje y mejora, donde cada nuevo movimiento dominado es una victoria. En Toxic Workout sabemos todo sobre la Calistenia Avanzada, y estamos aquí para ayudarte a superar tus límites. Ya sea que necesites equipamiento de calidad o consejos expertos, tenemos lo que necesitas para llevar tu entrenamiento al siguiente nivel. En este artículo, compartiremos contigo algunos consejos y técnicas para que avances en tu camino hacia la Calistenia Avanzada. Estamos seguros de que, con esfuerzo y dedicación, podrás lograr tus metas y sorprenderte de lo que tu cuerpo es capaz de hacer.

10 calisthenics back workout that you must know Calisthenics back workout use body weight, bands, bars, gymnastic rings and other equipment to help improve physical endurance and strength. In addition, a calisthenics back workout develops strong and defined core muscles throughout the entire core. This is because the back is the region that covers all components from the upper neck to the pelvic area. And, of course, having a strong, well-defined back will help you look more aesthetically pleasing and athletic. There are several calisthenics exercises you can perform to effectively work all the angles of your back, from the dorsals and rear delt to the erectors. All exercises can be done with or without calisthenics equipment , depending on how you like to perform them. Although, of course, using equipment in training will help you demand more of yourself and get better results because the working angles of the muscles change. In this article we will show you the best calisthenics back workout that exist so you can choose the ones that best suit your goals. Does calisthenics back training really work? The back is made up of a group of muscles that are difficult to exercise, even when using weights. But, if you do the right calisthenics back workout you can get good results, and without using weights. You should only focus on the four distinct muscle groups found in the upper back, which are: Calisthenics for rhomboids The rhomboids are between the scapula, also known as the shoulder blade, and are worked with exercises that retract them or bring them closer together. Calisthenics for a latissimus dorsi The latissimus dorsi are the large, wing-shaped muscles that attach from the upper arm to the lower back. To work them you should do exercises where you pull things towards you, for example, using resistance bands, in a vertical and horizontal plane. Calisthenics for rear delt The posterior deltoids are behind the shoulder. You should work them with exercises that rotate the shoulders outward and pull things toward the face. Calisthenics for trapezes The trapezius muscles are above the clavicles extending along the upper and middle back. They are divided into three sections: Upper trapezius: Work them with shoulder shrugs and rows. Middle trapezius: Perform exercises that pull the elements towards the abdomen. Lower trapezius: You should do exercises that raise the arms from a prone position. How to train each of the core muscles of the back to make it look big, defined and very strong? Let's see. Top 10 best calisthenics back workout Training the back with calisthenics allows you to strengthen the muscles of the upper back , improve the extension and mobility of the thoracic spine and activate the posterior deltoid, a muscle that is often neglected when training with and without weights. Next, we will let you know the 10 best calisthenics back workout using your own body weight to get a back of 10: 1. Prone Cobra This back calisthenics class is an exercise that teaches you to activate your upper body muscles, improve your thoracic extension mobility and posture. The prone cobra helps you support and increase the stability, endurance and strength of the lumbar spine region . This calisthenics exercise for the back is performed on your stomach, lying on the floor or on a mat with your arms at your sides, legs straight and palms of your hands under your thighs. Lift your legs and upper torso in the air by contracting your glutes and muscles, so that the only thing touching the ground is your lower stomach and hips. You can do these calisthenics back workout for 12 - 15 repetitions of three seconds or for a time of 30 seconds. 2. Superman This is one of our favorite back calisthenics exercises, as it is a fantastic and powerful workout for anyone who wants to strengthen the lower back muscles. The muscles worked are the hamstrings, buttocks and abdominals. An advantage of these calisthenics back workout, in addition to burning calories, is that it reduces stress . To do this, you must place your body in prone position with your stomach on the floor or on a mat and your arms above your head in a straight line. The arms and legs are lifted off the ground, holding that position for three seconds. 3. YTI Another calisthenics exercise for the back is the YTI, perfect for strengthening the upper back and the back of the shoulders. In addition, it is one of the few exercises with your body weight that targets the lower trapezius muscles. To practice it, you must lie face down on a mat, bring your arms over your head, squeeze your buttocks and strengthen your core. Raise your arms as high as you can while keeping your elbows straight. Then, widen your hands to create a Y-shape, keep your thumbs toward the ceiling and lift your shoulders toward the sky. To finish, bring your arms out to the sides, creating a T-shape with your thumbs toward the ceiling and shoulders as well. You should do all three positions for 5 - 10 repetitions per set. 4. Rear Delt Body Weight Fly It is one of the most pleasant and simple calisthenics back workout that allows strengthening the posterior deltoid muscle group. Just lie on the floor on your back with your arms outstretched at your sides and thumbs to the sky, bending your knees and placing your feet flat on the floor. Then, press your fists hard against the floor raising your upper body, keeping your arms straight and elbows locked. Focus on contracting the posterior deltoids as you do this, holding the position for a count of one and lowering back down. 5. Supine Push-ups To do supine push-ups, you must lie on your back with your legs bent and your feet apartment on the floor to support your spine. The arms should be bent at the sides of the body as well as the elbows at 90°. The movement consists of raising and lowering the back and shoulders off the floor. This is one of the perfect non-barbell back calisthenics exercises to strengthen the rhomboid and dorsal muscles. 6. Wall handles This is a simple exercise that everyone can do to start activating the horizontal pull-up muscles , you just need a door frame. To begin these calisthenics back workout you must hold on to the door with both hands at the level of your sternum. Place your feet as close to the frame as possible and lean back until your arms are extended, push yourself towards the frame until your chest makes contact and repeat 10 times in 3 sets. Do you want to train your back with calisthenics using equipment? One of the great advantages of doing calisthenics for the back is that, at the same time, you'll be able to define all the core muscles, which will make you stand out on those beach vacations when you're shirtless. For you to get better results you can include in your calisthenics back workout some equipment. The ones you can use are: 7. Pull-ups Calisthenics back workout with pull-ups are one of the best known, allowing various muscles such as the upper body and abdomen to function as stabilizers. To begin, you must stand under a pull-up bar, hold it with your palms wider than shoulder-width apart and facing forward. Bend your elbows and pull on the bar so that your body rises, your chin must be above the bar to count as a repetition. At Toxic Workout you can get the portable pull-up bars so you can perform the exercises from the comfort of your home. 8. Parallel To do this exercise you must position yourself below the parallel bars so that you can get an overhand grip, keeping your body straight and pulling your chest up. Pause briefly and repeat without resting on the floor. It is one of the high level calisthenics back workout that represents a great challenge to be able to do it in the correct way. In our store you can get indoor parallel bars to get you started with your training. 9. Elevations Lifts are an advanced movement that mimic the wide-grip pull-ups. To begin, you must take the pull up bar with a shoulder-width grip. Perform a scapular pulldown and keep pulling as if you are trying to get your chest to touch the bar, make sure your elbows stay locked out. Your lower body will begin to lift off the floor as your upper body becomes more horizontal. For a simpler back calisthenics exercise variation, start with both knees bent and legs extended. 10. Inverted rows Inverted rows target the back and shoulder muscles, especially the latissimus dorsi, posterior deltoids and trapezius. The core muscles and biceps are also activated during the execution of these calisthenics back workout. To begin, lie down under the bar, your torso should be facing the bar with your heels planted on the floor. Grip the bar with a wider distance than your shoulders, your body, from head to heels, should be upright throughout the exercise. Pull your chest towards the bar and lower your body back down to the starting position, repeating as many times as you want. The calisthenics apparatuses allow you to achieve better results when performing the exercises, since they allow you to tone your body faster. In addition, you can have them at home to make it more convenient for you and you can do the calisthenics back workout when you have free time. By performing these exercises only three times a week you can achieve excellent results, and in three months they will already be noticeable. And remember that, to improve your training results, we recommend that you use calisthenics equipment adapted to your level of experience.  Look good starting today. Work your back and make it look like the longed-for cobra back.

Many people claim that calisthenics bicep workout doesn't work, that the only way to develop them is with weights. But, the reality is that calisthenics exercises for biceps are very effective, as they allow you to increase their volume and better define them more effectively because you work with your body weight. The advantage of biceps calisthenics is that you'll also be training your back, chest and core all at the same time. Biceps exercises can be performed with calisthenics equipment to get the most out of your arm workout, as the equipment is designed to push the muscle harder at each angle of work and improve results. To find out which are the best exercises we recommend that you continue reading this article and start your training as soon as possible with the advice we will give you. Aspects to consider before calisthenics biceps training Before starting calisthenics bicep workout, it is recommended to warm up to avoid injury. You should do it for at least 10 minutes to prepare your body; this will allow you to perform better in the session. To warm up the biceps before training, you can follow some of these recommendations: Perform specific stretches for the biceps, such as clasping the hands behind the back and turning the palms outward. Warm-up exercises, such as pressing the arm against a wall. Perform general stretches involving the arms, such as crossing the arms over the chest and holding the position for 20 seconds. It is important to remember that the warm-up should be slow, without straining the biceps muscles to avoid injury. One aspect you should keep in mind when doing calisthenics arm exercises is food, you should not eat large amounts to prevent the body from getting heavy and sluggish. It is best to eat healthy and nutritious foods that will keep you energized when doing calisthenics in back and biceps training. Also, it is important that you have a positive mental approach before you begin your biceps calisthenics workout. Sometimes a lot of emotions build up during the day, which can cause you to lose concentration during calisthenics. By having a clear mental focus you will have a better chance of doing them better, maintaining the correct posture and executing the movements properly. The 5 best bodyweight exercises for biceps These exercises will help you get a solid biceps calisthenics workout, some of them require equipment for optimal muscle activation. The best calisthenics exercises for bodyweight biceps are: 1. Chin-ups This is one of the bodyweight exercises for biceps that suits beginner and advanced athletes . The goal is to train the biceps muscles when lifting and lowering, requires good upper body mobility for shoulder flexion and rotation. You must learn to master this exercise in biceps calisthenics training because it is included for the long term. How to do the exercise: Grasp the bar so that the palms of your hands are facing you. Raise your whole body until your chin is over the bar. Lower with control. Repeat several times until the series is complete. 2. Indian push-ups Calisthenics bicep workout includes this exercise that allows you to accentuate each part of the muscle , being the low plank position. It is very useful for the development of chest, shoulder and upper arm mobility and strength. How to do the exercise: Start in a biceps push-up position. Place your weight on the tips of your toes while pushing your hips in the air. You should be in the downward facing dog position. Shift your weight forward on your arms as you slowly dip into your hands. Complete the movement by pushing your arms back, lifting your head and trunk as far as you can. The head should be as far off the ground as possible, the arms should be locked and the hips should be close to the ground with the back arched. Reverse the movement to return to the starting position. 3. Body weight paddles Another of the exercises with your body weight for the biceps is the rowing exercise, also known as inverted rowing. The advantage of this exercise is that it is easy to scale, it allows you to work both the biceps and the back. How to do the exercise: Hang from a bar with arms shoulder-width apart. Extend your lower body and push your hips forward. Retract the shoulders. You must pull up until your chest touches the bar. Hold the position for a few seconds. Lowers with control. 4. Horizontal curls This exercise isolates the biceps with gymnastic rings, also known as ring curls. This biceps calisthenics training allows flexion and supination of the elbow . How to do the exercise: Position yourself horizontally under the rings and make a natural grip. Your hands should be the same width apart as your shoulders. Keep the spine in a straight line, core and gluteus contracted. Knees should be bent with feet flat on the floor. Bend both arms while bringing your forehead close to the rings. Rotate the hands so that they are in supination. Your elbows should be close to your body. Pause at the top and feel the maximum bodyweight contraction in biceps. 5. Assisted pull-ups The last of the bodyweight exercises included in calisthenics bicep workout are the pull-ups. They are excellent for beginners because they increase strength and help perfect the form needed to reach normal pull-ups. How to do the exercise: You must hang from the pull-up bar with a supine grip. One foot should be on the resistance band and legs together. Pull up until your chin is over the bar. Hold the position for a few seconds. Best calisthenics for biceps big, defined and strong There are several exercises that you can include in your calisthenics bicep workout, making them grow strong, big and very defined. We will explain some calisthenics exercises for biceps without equipment that you can do at home: 6. Wall handles This is one of the exercises with your body weight for biceps, you will only need a sturdy pole or door frame to support your weight. How to do the exercise: Grasp the door with both hands at chest level. Place your feet as close to the frame as possible and lean back with one hand. Start pushing yourself into the frame until your chest makes contact. Focus on squeezing the biceps. 7. Biceps Curl The last exercise of calisthenics bicep workout is with suspension trainer , which is similar to rings or, alternatively, with resistance bands. How to do the exercise: Hang up the suspension trainer. Stretch your arms away from the anchor point. Tilt your back with your feet flat on the floor. Raise your head towards the handles. As you descend, your elbows should be extended, squeezing your biceps very hard. Weekly calisthenics biceps workout plan A weekly plan is needed for calisthenics bicep workout, the exercises should be performed two or three times a week and interchanging the movements every four weeks. The repetitions and sets are: Chin-ups: 2-4 sets, 4-12 repetitions. Push-ups: 3 sets, 10 repetitions. Body weight rowing: 3 sets, 12 repetitions. Horizontal curls: 3 sets, 20 repetitions. Pull-ups: 3 sets, 8-10 repetitions. Wall pull-ups: 3 sets, 10 repetitions. Biceps curl: 3 sets, 20 repetitions. The key to biceps calisthenics training For you to achieve success in biceps calisthenics training you must know what the key to this is. And it's all about learning to master the basic exercises , you can start with practice by developing safe movements that allow you to progress to more complex ones. It is recommended that you know and properly perform exercises such as squats, push-ups or a parallel routine with palms forward, as these are the basis of all. One thing you must keep in mind when training with calisthenics for biceps is that you must be patient and persistent , as your muscles will not grow overnight. You must spend a lot of time on them to develop the strength you want and other skills that can be achieved with biceps and calisthenics. Calisthenics equipment for biceps training Calisthenics bicep workout is one of the best options to strengthen muscles and define them. Using the right calisthenics equipment can give you the results you want in a short time , which is why it's one of the latest trends. The basic equipment you must have to get started is the ring station and freestyle bar with parallel bars. The advantage of this equipment is that you can purchase it to train from the comfort of your home so that you can take advantage of your free time. And don't forget that when you use calisthenics equipment to train your biceps, the volume, definition and aesthetics of the muscle is better because more muscle fibers are broken down and progress is faster. Frequently asked questions about biceps and calisthenics Do push-ups work the biceps? Traditional push-ups work the triceps, front deltoid muscles and chest. But, your biceps will be activated as you reverse your grip and lean forward, as if you were doing a pseudo planche push-up. How many times a week should I do arm exercises with calisthenics? Biceps should be trained twice a week, as they are a small muscle group, you are unlikely to overtrain them. Does the plank position work to train the biceps? Planks do not train these muscles, especially if you are performing a forearm plank. This exercise requires a forward lean in order to activate the biceps through shoulder flexion.

Calisthenics shoulder workout ensures that these muscles grow strong and you can perform demanding activities without problems, such as heavy lifting and playing sports. Training also reduces the risk of injury because, by developing shoulder strength, your body gets used to the work and your muscles don't tear easily. So, you should opt for calisthenics exercises that get your ligaments, muscles, tendons and joints used to body weight training. This strength training is adaptable, as you can do it anywhere and using some calisthenics equipment to augment the movements. In addition, strong shoulders are a sign of perfect health and fitness.  Throughout this post we'll introduce you to the best shoulder calisthenics exercises so you can start your training today and build big, strong, defined shoulders in no time.

¿Qué es la calistenia y cuáles son sus beneficios? La calistenia es una de las disciplinas deportivas más practicadas en España, Reino Unido y otros países por sus excelentes beneficios para la salud y el estado físico de los deportistas. Este término no debe de ser confundido con el freestyle, que es otra clase de gimnasia deportiva. Dentro del mundo del acondicionamiento físico, esta disciplina mantiene un nivel alto de preferencia por los usuarios adultos y jóvenes más entusiastas que quieren verse y sentirse bien. Y tú, ¿has escuchado hablar de la calistenia a un amigo o en redes sociales y quieres saber más? ¿Estás buscando un deporte corporal que te ayude a lucir bien y que aumente tu resistencia física y salud cardiovascular? Hoy queremos mostrarte los beneficios de la calistenia, qué ejercicios puedes hacer como principiante o experto, en cuánto tiempo verás resultados y cómo armar tu propio gym en casa. A por ello. ¿Qué es la calistenia y para qué sirve? Es una gimnasia deportiva que se basa en el peso corporal para ofrecer resistencia a los diferentes ejercicios físicos, trabajando la fuerza y la coordinación física. Esta disciplina deportiva sirve para mejorar el acondicionamiento aeróbico y todas las cualidades y habilidades necesarias para estar en forma, de manera que ayuda a obtener: Más fuerza. Más agilidad. Más flexibilidad. Más coordinación. Más equilibrio y control. Calistenia es una palabra que proviene de los términos griegos Kallos (belleza) y Sthenos (fortaleza). Esta es la forma de llamar a las actividades de resistencia física que buscan la belleza que hay en la fortaleza del cuerpo, mediante el control y trabajo único del cuerpo dentro del espacio, sin pesas ni hierro Tipos de calistenia que existen Esta disciplina ha ido evolucionando para abarcar diferentes direcciones y enfoques que puedan facilitar la obtención de ciertos objetivos y metas personales. Los siguientes tipos se basan en enfoques únicos para quienes quieren centrarse o entrenarse de una manera específica: Lastre: enfocado en trabajar la fuerza y levantar más peso, usando ejercicios con peso extra y de resistencia, como dominadas, sentadillas o fondo. Resistencia: consiste en enfocarse en ejercicios de resistencia y en aumentar el número de repeticiones para mejorar el rendimiento a largo plazo. Tensión: se basa en ejercicios estéticos de figuras gimnásticas mediante la mayor cantidad de tiempo posible para tensionar los músculos y ganar fuerza. Freestyle: mantiene un enfoque más acrobático con ejercicios que involucran giros, vueltas y transiciones con una coherencia en cadena. Workoutstyle: son ejercicios en coreografía al son de la música. Beneficios de la calistenia para la salud En gran medida, los beneficios que otorga esta disciplina deportiva se basan en la condición física de cada persona, lo que garantiza resultados personalizados a tu capacidad física. Créenos, verás resultados desde el primer entrenamiento porque es una opción perfecta para quienes quieran practicar calistenia para principiantes. Además, maximiza los resultados en atletas que tienen más experiencia y llevan muchos años utilizando sus propios cuerpos para entrenar. Otros beneficios para la salud y estética, sin importar la edad o condición física de quién lo esté practicando, son: Favorece la postura. Mejora la acción motriz. Mejora el estado de ánimo. Quema grasa con facilidad. Reduce el riesgo de lesiones. Garantiza actividad muscular. Ayuda a mejorar la flexibilidad. Mejora la física del cuerpo entero. Mejora la resistencia física y mental. Mejora la movilidad de las articulaciones. Define los músculos fácil y en poco tiempo. Te permite rendir al máximo en otros deportes. Sin importar si practicas en casa, de manera profesional o eres un principiante, sus beneficios se irán acumulando a medida que tu desempeño y disciplina aumenten. Para disfrutar de estos beneficios, hace falta disciplina y control, además de la perseverancia necesaria para no rendirse. Querer superarse es fundamental para tu éxito. Recuerda que para empezar a entrenar no necesitas experiencia deportiva o preparación previa; solo necesitas proponerte una meta y varios objetivos para comenzar a practicar. Lo mejor de todo es que, en pocas semanas, notarás los resultados y una mayor cantidad de energía y fuerza en ti mismo. ¿Qué ejercicios se hacen en calistenia? Sus ejercicios están enfocados en desarrollar y mejorar la fuerza, la agilidad, la coordinación y la flexibilidad. Y esto la convierte en una de las disciplinas más versátiles para ejercitarte. Es importante tener en cuenta que, para realizar la mayoría de estos ejercicios, la improvisación y la creatividad entran mucho en juego. Con esto, nos referimos a poder usar una sola barra para diferentes ejercicios y aprovechar cualquier ambiente donde entrenar de manera eficaz. Claro, podrás desarrollar tus rutinas y seguir programas de entrenamiento preestablecidos para mejorar tu rendimiento, sobre todo cuando eres principiante. Ejercicios de calistenia para principiantes ¿No tienes experiencia en esta disciplina de gimnasio corporal? Estos son los ejercicios básicos más recomendados para ti que estás comenzando en esta educación física y que no has practicado actividades exigentes en el pasado. Cada uno de ellos te ayudará a fortalecer de manera completa el cuerpo y a comenzar a desarrollar resistencia física y fuerza muscular. Sentadillas: Este ejercicio influye de forma directa en la parte inferior del cuerpo, trabajando las piernas y los glúteos de manera concreta. Abdominales: Es uno de los ejercicios más recomendados para iniciar debido a su sencillez y la manera en la que trabaja la firmeza del abdomen, parte fundamental donde desarrollar resistencia. Los abdominales en calistenia son un ejercicio versátil y perfecto para comenzar un circuito de ejercicios cuando eres principiante. Glute Bridge: Funciona para fortalecer la parte baja del cuerpo, trabajando más que todo el glúteo para dar fuerza, forma y mejora estética. Burpees: Es uno de los ejercicios más recomendados y con el que puedes ir aumentando su dificultad de manera progresiva. Fortalece mucho los brazos y las piernas. Este ejercicio involucra todo el cuerpo debido al movimiento constante, aumentando la capacidad anaeróbica en el proceso, quemando grasa de forma completa y mejorando la física general de tu cuerpo. Salto de rana: Siendo capaz de aumentar su dificultad de manera progresiva, el salto de rana es una actividad física de cuerpo completo que mejora de manera impresionante la resistencia y la flexibilidad. La dominada: Si bien puede resultar complejo, este ejercicio para principiantes es una de las mejores opciones para el trabajo de espalda en calistenia, hombros y tríceps, debido al esfuerzo que te exige y los resultados completos en el cuerpo que reporta. Las dominadas en calistenia son la raíz de algunos ejercicios más complejos dentro de la disciplina, y es necesario dominarlo para aumentar la técnica con la barra. Ejercicios estáticos para atletas de más experiencia Estos ejercicios son avanzados y requieren mucha más resistencia corporal y esfuerzo físico. Estamos seguros de que, si eres principiante, podrás alcanzarlos con la práctica y, si eres experto, serán divertidos, exigentes y te dejarán los músculos ardiendo. Entre ellos se encuentran: L sit. Bandera. Front lever. Back lever. Full planche. Tener una buena base y técnica es esencial para practicar estos ejercicios de manera segura y satisfactoria. Ejercicios dinámicos para expertos Este tipo de ejercicios ayudan a potenciar la resistencia muscular y aumentar el flujo sanguíneo del cuerpo. Están enfocados en mejorar la resistencia, la agilidad y los reflejos. Giros, balanceos, saltos dinámicos entre barras de calistenia son ejemplos de este tipo de rutina. Requieren fuerza, concentración y coordinación, y debido a su alto nivel técnico, no son recomendables para principiantes. Te recomendamos calentar antes de intentar estos ejercicios. ¿Cuánto tiempo tarda en hacer efecto la calistenia? Cuando comenzamos a practicar este deporte, los primeros días parecerá que nos estamos esforzando demasiado y que esto no terminará dando más que dolor. Pero la verdad es que, pese a lo difícil que puede ser mantener una rutina diaria al principio, si lo logras, los resultados no tardarán mucho en aparecer. De hecho, muchos de los que amamos practicar este deporte empezamos a ver resultados desde la primera semana de entrenamiento, así que, ánimo, que perderás peso y ganarás fuerza y resistencia en menos de lo que te imaginas. En una semana, tu resistencia y fuerza, así como la quema de grasa, te dejarán notar cambios en tu cuerpo. En un mes, tu cambio físico será muy notorio, así como el aumento en tu fuerza, flexibilidad y resistencia corporal. De manera constante, los efectos beneficiosos irán apareciendo. Te sentirás más activo y con más fuerza que antes, además de que comenzarás a ver mejoras en tu cuerpo. ¿Cómo saber si está funcionando? De manera casi general, al cabo de una semana, haciendo una rutina diaria de al menos 7 minutos con 3 series, podrás comenzar a notar cambios radicales. Sabrás que funciona porque te sentirás más ágil, ligero, delgado, con músculos definidos, con más fuerza física y rendirás mucho más en tu trabajo y los deportes. Es allí cuando sabrás que tu cuerpo está asimilando el ejercicio de forma positiva. ¿Dónde puedo comprar máquinas para entrenar calistenia? Para iniciarte en esta disciplina, es recomendable contar con los mejores equipos y máquinas deportivas enfocadas en la misma. Primero que nada, si quieres practicar calistenia en casa, las barras paralelas, los pull up bar y las barras de tracción son de las mejores opciones para empezar. Si no sabes donde conseguir el mejor equipo disponible para practicar en interior y exterior, nuestra tienda de equipos para hacer calistenia es la mejor opción disponible. Accesorios y complementos para practicar calistenia Existen ciertos elementos que puedes usar como accesorios para ayudarte a entrenar de manera más eficaz. Siendo entre los más importantes: Las bandas elásticas, que ayudan a reducir o aumentar la intensidad de los ejercicios donde puedas hacer uso de la misma. Las anillas, que son fundamentales en entrenamientos de gimnasia y que vienen perfectas para este tipo de ejercicios. La barra horizontal es la reina de los ejercicios calistenia de pecho. Puede emplearse de diversas maneras para entrenar a nivel principiante y experto. El TRX hace uso de su versatilidad. Se puede utilizar de manera similar a las anillas para llevar a cabo varios ejercicios y agregar dificultad a tu rutina de entrenamiento. Y si eres de las personas que se moviliza a menudo, te recomendamos comenzar con las barras portátiles street workout.  Conclusión Conocimientos, ejercicios y herramientas listas para empezar. Como puedes ver, te hemos brindado toda la información necesaria para comenzar a practicar esta disciplina. Además, has visto los innumerables beneficios que tendrás por practicar un deporte enfocado en tu cuerpo y nada más que eso para lucir una figura estética, definida y tener más fuerza que nunca. Al final, recuerda que este deporte se basa en la unión de la mente con el cuerpo para obtener el mejor resultado. Así que, aprecia la belleza y armonía entre tu cuerpo y tu mente como uno solo, y verás que te convertirás en un atleta imparable.

What is calisthenics and what are its benefits? Calisthenics is one of the most practiced sports disciplines in Spain, United Kingdom and other countries due to its excellent health and fitness benefits for athletes. This term should not be confused with freestyle, which is another kind of gymnastics. Within the world of fitness, this discipline maintains a high level of preference among enthusiastic adult and young adult users who want to look and feel good. And you, have you heard about calisthenics from a friend or on social media and want to know more? Are you looking for a body sport that will help you look good and increase your physical endurance and cardiovascular health? Today we want to show you the benefits of calisthenics, what exercises you can do as a beginner or expert, how long it will take you to see results and how to set up your own home gym. Let's go for it. What is calisthenics and what is it for? It is a sport gymnastics based on body weight to offer resistance to the different physical exercises, working on strength and physical coordination. This sport discipline serves to improve aerobic conditioning and all the qualities and skills necessary to be in shape, so it helps to obtain: ● More strength. ● More agility. ● More flexibility. ● More coordination. ● More balance and control. Calisthenics is a word that comes from the Greek terms Kallos (beauty) and Sthenos (strength). This is the name given to physical resistance activities that seek the beauty that lies in the strength of the body, through the control and unique work of the body within the space, without weights or iron. Types of calisthenics that exist This discipline has evolved to encompass different directions and approaches that can facilitate the achievement of certain objectives and personal goals. The following types are based on unique approaches for those who want to focus or train in a specific way: ● Ballast: focused on working on strength and lifting more weight, using exercises with extra weight and resistance, such as pull-ups, squats or deadlifts. ● Endurance: consists of focusing on resistance exercises and increasing the number of repetitions to improve long-term performance. ● Tension: it is based on aesthetic exercises of gymnastic figures for as long as possible to tense the muscles and gain strength. ● Freestyle: maintains a more acrobatic approach with exercises involving twists, turns and transitions with a chain coherence. ● Workoutstyle: choreographed exercises to music. Health benefits of calisthenics To a large extent, the benefits of this sport are based on the physical condition of each person, which guarantees personalized results according to your physical capacity. Believe us, you will see results from the first workout because it is a perfect option for those who want to practice calisthenics for beginners. In addition, it maximizes results in athletes who are more experienced and have been using their own bodies for training for many years. Other health and aesthetic benefits, regardless of the age or physical condition of the person who is practicing it, are: ● Promotes posture. ● Improves motor action. ● Improves mood. ● Burns fat easily. ● Reduces the risk of injury. ● Guarantees muscle activity. ● Helps to improve flexibility. ● Improves the whole body physique. ● Improves physical and mental endurance. ● Improves joint mobility. ● Define muscles easily and in a short time. ● It allows you to perform at your best in other sports. Whether you practice at home, professionally or as a beginner, its benefits will accumulate as your performance and discipline increase. To enjoy these benefits, you need discipline and control, as well as the perseverance necessary to not give up. Wanting to excel is fundamental to your success. Remember that to start training you don't need any previous sport experience or preparation; you just need to set a goal and several objectives to start practicing. Best of all, in just a few weeks, you will notice results and a greater amount of energy and strength in yourself. What exercises are done in calisthenics? Its exercises are focused on developing and improving strength, agility, coordination and flexibility. And this makes it one of the most versatile disciplines to exercise. It is important to keep in mind that, in order to perform most of these exercises, improvisation and creativity come into play. By this, we mean being able to use a single bar for different exercises and take advantage of any environment in which to train effectively. Of course, you will be able to develop your routines and follow pre-established training programs to improve your performance, especially when you are a beginner. Calisthenics exercises for beginners No experience in this body gym discipline? These are the most recommended basic exercises for you who are starting in this physical education and have not practiced demanding activities in the past. Each of them will help you strengthen your entire body and begin to develop physical endurance and muscular strength. Squats: This exercise has a direct influence on the lower body, working the legs and buttocks in a specific way. Abdominals: It is one of the most recommended exercises to start with due to its simplicity and the way it works on the firmness of the abdomen, a fundamental part where resistance is developed. Calisthenics crunches are a versatile and perfect exercise to start a circuit of exercises when you are a beginner. Glute Bridge: It works to strengthen the lower body, mostly working the gluteus for strength, shape and aesthetic improvement. Burpees: It is one of the most recommended exercises and with which you can progressively increase its difficulty. It strengthens arms and legs. This exercise engages the entire body due to the constant movement, increasing anaerobic capacity in the process, burning fat completely and improving your body's overall physique. Frog jumping: Being able to increase its difficulty progressively, frog jumping is a full-body physical activity that impressively improves endurance and flexibility. The pull-up: While it can be complex, this exercise for beginners is one of the best options for calisthenics back, shoulder and triceps work, due to the effort it demands and the full body results it brings. The pull-ups in calisthenics are the root of some of the more complex exercises within the discipline, and it is necessary to master them in order to increase your technique with the bar. Static exercises for more experienced athletes These exercises are advanced and require much more body resistance and physical effort. We are sure that, if you are a beginner, you will be able to reach them with practice and, if you are an expert, they will be fun, demanding and will leave your muscles burning. Among them are: ● L sit. ● Flag. ● Front lever. ● Back lever. ● Full planche. Having a good base and technique is essential to practice these exercises in a safe and satisfactory manner. Dynamic exercises for experts This type of exercise helps to boost muscular endurance and increase the body's blood flow. They are focused on improving endurance, agility and reflexes. Spins, swings, dynamic jumps between calisthenics bars are examples of this type of routine. They require strength, concentration and coordination, and due to their high technical level, they are not recommended for beginners. We recommend that you warm up before attempting these exercises. How long does it take for calisthenics to take effect? When we start practicing this sport, the first few days it will seem that we are trying too hard and that this will end up giving us nothing but pain. But the truth is that, as difficult as it may be to maintain a daily routine at first, if you succeed, it won't take long for results to appear. In fact, many of us who love to practice this sport start to see results from the first week of training, so, take heart, you will lose weight and gain strength and endurance in less time than you think. In one week, your endurance and strength, as well as fat burning, will let you notice changes in your body. In one month, your physical change will be very noticeable, as well as the increase in your strength, flexibility and body resistance. Steadily, the beneficial effects will appear. You will feel more active and stronger than before, and you will begin to see improvements in your body. How do you know if it is working? Generally speaking, after a week, by doing a daily routine of at least 7 minutes with 3 sets, you will start to notice radical changes. You will know it works because you will feel more agile, lighter, leaner, with defined muscles, with more physical strength and you will perform much better in your work and sports. That's when you'll know that your body is assimilating the exercise in a positive way. Where can I buy calisthenics training machines? To get started in this discipline, it is advisable to have the best equipment and sports machines focused on it. First of all, if you want to practice calisthenics at home, parallel bars, pull up bars and pull up bars are some of the best options to start with. If you don't know where to get the best equipment available for indoor and outdoor practice, our calisthenics equipment store is the best option available. Accessories and complements to practice calisthenics There are certain items that you can use as accessories to help you train more effectively. Among the most important ones: ● The elastic bands, which help to reduce or increase the intensity of the exercises where you can make use of it. ● The rings, which are essential in gymnastics training and are perfect for this type of exercise. ● The horizontal bar is the queen of chest calisthenics. It can be used in a variety of ways for beginner and expert level training. ● The TRX makes use of its versatility. It can be used similarly to rings to perform various exercises and add difficulty to your workout routine. And if you're someone who moves often, we recommend starting with portable street workout bars. Conclusion Knowledge, exercises and tools ready to start. As you can see, we have provided you with all the information you need to start practicing this discipline. Besides, you've seen the countless benefits you'll have from practicing a sport focused on your body and nothing more than that to show off an aesthetic, defined figure and be stronger than ever. In the end, remember that this sport is based on the union of the mind with the body to obtain the best result. So, appreciate the beauty and harmony between your body and mind as one, and you will see that you will become an unstoppable athlete.

Cómo hacer calistenia en casa para principiantes ¿Quieres aprender cómo hacer calistenia en casa para quemar grasa, mantener un buen estado físico y mejorar tu salud cardiovascular? La realidad es que este deporte es una tendencia mundial porque trabajar con tu propio cuerpo te hace más ágil y fuerte, además de que acelera la definición muscular. Y eso es lo que quieres, ¿no es verdad? Pues, aunque seas principiante, hoy te traemos una guía para hacer calistenia en casa para principiantes que te llevará al siguiente nivel y mejorará tu estado físico como no te imaginas. Cómo hacer calistenia en casa para principiantes: 11 ejercicios Lo maravilloso de la calistenia es que se puede hacer en casi cualquier lugar, y eso incluye el hogar. De hecho, hay parques de calistenia de casa, tanto para interiores como para exteriores, de forma que no tengas que salir de tu casa para ejercitarte. También hay algunos ejercicios de calistenia para principiantes que no requieren de herramientas o maquinaria. Solo debes tener un cuerpo y un espacio. Y, vamos, el cuerpo ya lo tienes porque es tuyo, y el espacio tu hogar. Con estas facilidades, hacer calistenia en casa es una gran opción para empezar. A continuación, te presentamos los 11 ejercicios más sencillos para principiantes para que sepas cómo hacer calistenia en casa. 1. Sentadillas Este es uno de los mejores ejercicios para hacer calistenia en casa porque es sencillo, todos lo conocemos y el rendimiento que exige es brutal para llevarte a tu máximo nivel. Está incluso incluido en la típica rutina de calistenia para gym. Las sentadillas las realizas flexionando tus rodillas con las piernas abiertas. Debes asegurarte de que tus pies apunten de forma convergente. Dicho de otra forma, si un pie va con cierta inclinación a la izquierda, el otro pie deberá inclinarse un poco a la derecha. 2. Plancha La plancha es uno de los ejercicios más comunes en la calistenia y cualquier persona que se pregunte cómo hacer una rutina de calistenia para principiantes tendrá como primera opción las planchas. Para este ejercicio, deberás acostarte en el suelo y usar tus codos y antebrazos como soporte, junto con la punta de tus pies. En esta posición, tienes que “apretar” (es decir, activar) el abdomen, las piernas, los glúteos, el pecho y los músculos del brazo. Además, debes mantenerte lo más recto posible. La idea es que mantengas los músculos apretados en esa posición durante al menos 10 segundos. Sentirás una presión incomparable en tus abdominales, significado de que se están definiendo y quemando grasa. Con el tiempo, la duración del ejercicio puede aumentar. 3. Planchas laterales Las planchas laterales tienen un funcionamiento similar a las planchas normales. Esto con tal de reforzar los músculos laterales del cuerpo. Este ejercicio es muy útil para quienes quieren saber cómo hacer calistenia en casa, y además tener una rutina completa. A diferencia de la plancha típica, en la plancha lateral deberás estirarte en forma de triángulo rectángulo. Es decir, tus pies serán una punta, tus brazos y cabeza la otra. Vas a quedar de perfil mirando hacia un lado. Tus pies deben estar juntos y en parte, debes de sostenerte con ellos. Debes tenerlos rectos y estirados. Solo habrá un brazo en el suelo, y este deberá apuntar al mismo lado al que miras. Te sostendrás solo con un pie y un brazo. Activarás los mismos músculos que antes. ¿Cómo empezar a practicar calistenia con planchas laterales? Simple, bajas la cadera hasta que toque el suelo y la subes con fuerza hasta que quede recta con tu cuerpo. 4. Superman isométrico Aunque no es un ejercicio típico de las rutinas de calistenia para principiantes en casa, el Superman isométrico es una excelente opción que no podíamos olvidar, es como empezar a entrenar calistenia con un plus de potencia y exigencia. En este ejercicio, deberás acostarte boca abajo en el suelo con los brazos y las piernas estiradas. A continuación, levantarás lo más que puedas arcos y piernas, arqueando todo tu cuerpo y después volverás a la posición inicial. Esto deberás hacerlo despacio para no lastimarte. Puede que al principio no lo logres por completo, pero con el tiempo mejorarás. 5. Sentadillas de una pierna Las sentadillas de una pierna son una forma más intensa de hacer sentadillas. Sin embargo, pueden incluirse en ejercicios para principiantes. Esto puede servir para complementar las sentadillas normales. Se realizan flexionando un pie con un soporte. Debes flexionar la otra pierna y bajar con potencia como en una sentadilla común. Después de terminar con una pierna, no te olvides de la otra. Haz 6 sesiones de 15 repeticiones y empieza a sentir el poder en tus músculos. 6. Flexiones de pecho Las flexiones de pecho son un ejercicio clave en toda rutina decente y no pueden faltarte si quieres pectorales definidos y voluminosos. Además, suele ser utilizado como inicio fácil para después entrar en ejercicios más exigentes. Se realizan de forma similar a la plancha. La diferencia se encuentra en el apoyo de los brazos, que esta vez será con las manos. Los codos deben estar flexionados y, para subir debes levantar todo tu cuerpo con la fuerza de tus brazos. Recuerda que también debes activar los músculos del abdomen, piernas y glúteos. Si no puedes con tu propio peso al principio, inténtalo contra un mueble o una pared. De esta forma, te acostumbras poco a poco al ejercicio. 7. Flexiones diamante Las flexiones diamante son una forma más intensa de hacer las flexiones de pecho. En esta posición, tus dedos índice y pulgar de ambas manos deberán hacer un diamante. Al volver más cerrado el punto donde se levanta el cuerpo, se debe de emplear más fuerza. Este ejercicio sirve en caso de que ya no te afecten las flexiones de pecho. Y es una de las mejores maneras de empezar a hacer calistenia porque le dará a la zona interior de tus pectorales volumen y definición, haciendo que se vea ese túnel de división entre cada pectoral. 8. Escalador de montaña Los escaladores de montaña, bien pueden servir como calentamiento cuando se es avanzado o bien como ejercicio cuando apenas se empieza. Este ejercicio lo haces sosteniéndote con los brazos extendidos, en posición boca abajo y con tus piernas extendidas, levantándote de igual forma con la punta de ambos. A continuación, extenderás con fuerza la rodilla al frente, como si estuvieras escalando, solo que sin moverte. Con este ejercicio sentirás que las piernas se te queman por dentro, pero las definirá de una manera impresionante. 9. Bicicleta Para quienes no saben cómo hacer calistenia en casa, las bicicletas son una excelente forma de empezar. Y no tienes que manejar ninguna bicicleta, solo tienes que acostarte boca abajo, levantar las piernas y moverlas como si manejaras una bicicleta. Es de los ejercicios más recomendados para quienes quieren saber cómo empezar a hacer calistenia en casa. Te ayuda a tener más resistencia en las piernas. 10. Paracaídas Los paracaídas son otra forma particular de hacer sentadillas. Sea que busques calistenia en casa para mujeres o calistenia en casa hombre, este es un muy buen ejercicio porque mejora la resistencia física. Pondrás tus manos detrás de tu cabeza, y harás una sentadilla. Al subir saltarás, y al caer harás otra sentadilla. Así las repeticiones que puedas en 6 sesiones distintas. 11. Zancadas Por último, tenemos las zancadas son de los ejercicios más básicos para empezar tu rutina de entrenamiento para principiantes. ¿Cómo empezar a hacer calistenia con las zancadillas? Debes estirar una pierna al frente con las manos en la cintura y flexionar la otra, bajando, para después subir y juntar los pies, como si estuvieras caminando. Lo repetirás varias veces, con ambas piernas adelante. Junto con la plancha, las flexiones de pecho, las sentadillas y la bicicleta, las zancadas están entre los mejores ejercicios cuando le preguntas a un experto cómo hacer calistenia en casa desde cero. Ahora que ya sabes cómo hacer calistenia en casa con los mejores 11 ejercicios para novatos, es momento de que te pongas manos a la obra y empieces tu entrenamiento. En Toxic Workout contamos con todos los elementos y accesorios en nuestra tienda de productos para calistenia para que empieces con el pie derecho y hagas de tu cuerpo un santuario físico donde la buena forma y salud son pilares fundamentales. párrafo

What are calisthenics parks for: 5 advantages Fat burning, muscle definition, improved endurance and better cardiovascular health are some of the advantages of calisthenics parks. And we know you want to get physical results fast, without having to spend months and months training and then watching your body start to define itself. Well, calisthenics parks serve to get quick results while exercising in the comfort of your home or backyard, in case you have your own home park, and have fun training. Is this possible? Well yes, and we'll show you with the benefits of calisthenics parks. What are Calisthenics parks for?  The calisthenics parks are used to perform more complex workouts, since they have elements and bars where you can hang and perform a variety of movements. Whether they are solitary or in series, with calisthenics parks you can strengthen your muscles, that is, one of the advantages of calisthenics parks is that they are functional for both professional and novice athletes. In addition, they are suitable for large cities, parks, sports fields and even your home. It's all a matter of finding the ideal size of your training park and going for an athletic body and optimal cardiovascular health. 5 advantages of calisthenics parks that you should know about The calisthenics parks offer many advantages, among them are the location, adaptability and improvement of the exercises in the routines. Let's see the list of the 5 advantages of calisthenics in detail and visualize yourself enjoying them in your daily life. 1. The street or your home becomes your gym Regardless of where you want to practice, using a calisthenics park at home is quite beneficial if you are one of those who are embarrassed to start from scratch or because you don't have time to go to a gym. In addition to this, another advantage of calisthenics parks is that you have the privacy and availability to practice as long and as late as you want. However, if the park is communal, it has the advantage that cooperative calisthenics are more bearable and pleasant. Also, practicing this discipline outdoors helps you to improve your physical fitness and relaxation. It also gives you the opportunity to socialize and expand your social circle, training with a group of peers with whom you will love to share progress as the months go by. 2. You choose the ideal circuit according to your needs. If you buy a calisthenics park, the sky is the limit. You can create the settings you need to practice the routines and sets you want. It's all a matter of your creativity, you can do everything from pull-ups to pike push-ups. You can gain muscle strength and prevent muscle imbalances. So yes, this is one of the biggest advantages of calisthenics parks. In addition, there are thousands of super interesting routines for beginners and experts on the internet. 3. You can buy an indoor or outdoor calisthenics park. Now, if you want to get the most out of a park or training set, think carefully about whether you want an indoor or outdoor one, as this will determine the material it will be made of. And this is another advantage of calisthenics parks because you can choose the location of the park according to your tastes and needs. Deciding whether to do an indoor or outdoor gym allows you to think about precisely how and with what materials you feel most comfortable practicing. 4. If they are for indoor use, calisthenics parks adapt to the needs of the space. In this way, you will be building a gym set to your goals and your available space, so the option of a calisthenics space within your own home is feasible. In addition, an indoor calisthenics park allows for a more intimate and private space for those who attend. It is perfect for those who prefer a more closed place with few people, being an adaptable and more personal environment for a class and its objectives. 5. Parks are essential for practicing calisthenics. You can't practice calisthenics if you don't have an indoor, outdoor or gym park at your disposal. Think about it, it's one of the best advantages of calisthenics parks to have your own because you can train according to your schedule and level, whether you're a beginner or advanced. Finally, personal calisthenics parks can be built indoors and can be used for an entire class or for training with your friends. Health benefits of a calisthenics park Having a calisthenics park is the perfect excuse to exercise for free and improve your physical condition and health. For example, you will burn fat, lose weight, have more physical endurance and your cardiovascular health will be in perfect condition. On the other hand, training in a team makes it easier for you to focus on reaching your goal through joint goals among friends or people in your community who enjoy calisthenics. In short, there are many advantages to having a calisthenics park, both physically, medically and socially. Visit your nearest park or build your own! At Toxic Workout we have the widest catalog of parks to practice this beautiful discipline and with the best quality-price ratio in the European market. We recommend that you get to know our basic calisthenics park today to enjoy its advantages and a much healthier life. Think about it: goodbye fat, goodbye low performance, goodbye stress. And welcome optimal fitness and good health with the benefits of calisthenics parks.

How to do calisthenics at home for beginners Want to learn how to do calisthenics at home to burn fat, maintain fitness and improve your cardiovascular health? The reality is that this sport is a worldwide trend because working with your own body makes you more agile and stronger, in addition to accelerating muscle definition. And that's what you want, isn't it? Well, even if you're a beginner, today we bring you a guide to doing calisthenics at home for beginners that will take you to the next level and improve your fitness like you can't imagine. How to do calisthenics at home for beginners: 11 exercises The wonderful thing about calisthenics is that it can be done almost anywhere, and that includes the home. In fact, there are home calisthenics parks, both indoor and outdoor, so you don't have to leave your home to exercise. There are also some calisthenics exercises for beginners that do not require tools or machinery. You just have to have a body and a space. And, come on, you already have the body because it's yours, and the space is your home. With these facilities, doing calisthenics at home is a great option to get started. Here are the 11 easiest exercises for beginners so you know how to do calisthenics at home. Squats This is one of the best exercises to do calisthenics at home because it is simple, we all know it and the performance it demands is brutal to take you to your maximum level. It is even included in the typical gym calisthenics routine. Squats are performed by bending your knees with your legs apart. You must make sure that your feet point convergently. In other words, if one foot goes with a certain inclination to the left, the other foot should lean a little to the right. 2. Iron The plank is one of the most common exercises in calisthenics and anyone wondering how to do a calisthenics routine for beginners will have planks as their first choice. For this exercise, you will need to lie on the floor and use your elbows and forearms for support, along with the tips of your toes. In this position, you have to "tighten" (i.e. activate) the abdomen, legs, buttocks, chest and arm muscles. In addition, you should stand as straight as possible. The idea is that you hold the muscles tight in that position for at least 10 seconds. You will feel unparalleled pressure on your abs, signifying that they are defining and burning fat. Over time, the duration of exercise may increase. 3. Lateral plates Lateral planks are similar in function to normal planks. This is to strengthen the lateral muscles of the body. This exercise is very useful for those who want to know how to do calisthenics at home, and also have a complete routine. Unlike the typical plank, in the side plank you must stretch in the shape of a right triangle. That is, your feet will be one point, your arms and head the other. You will be in profile facing sideways. Your feet should be together and, in part, you should support yourself with them. They should be straight and straight. There will only be one arm on the ground, and it must point to the same side you are looking at. You will support yourself with only one foot and one arm. You will activate the same muscles as before. How to start practicing calisthenics with side planks? Simple, you lower your hips until they touch the ground and raise them with force until they are straight with your body. 4. Isometric Superman Although it is not a typical exercise in calisthenics routines for beginners at home, the isometric Superman is an excellent option that we could not forget, it is like starting calisthenics training with a plus of power and demand. In this exercise, you must lie face down on the floor with your arms and legs stretched out. Next, you will raise your arches and legs as much as possible, arching your whole body, and then return to the starting position. This should be done slowly so as not to hurt yourself. You may not get it completely right at first, but you will get better with time. 5. One-legged squats Single-leg squats are a more intense form of squatting. However, they can be included in beginner exercises. This can be used to complement normal squats. They are performed by flexing one foot with a support. You must flex the other leg and lower with power as in a common squat. After finishing one leg, don't forget the other. Do 6 sessions of 15 repetitions and start feeling the power in your muscles. 6. Chest push-ups Push-ups are a key exercise in any decent routine and cannot be missed if you want defined and voluminous pecs. In addition, it is often used as an easy starter before moving on to more demanding exercises. They are performed in a similar way to the plancha. The difference is in the support of the arms, which this time will be with the hands. The elbows must be bent and, to go up, you must lift your whole body with the strength of your arms. Remember to also activate the muscles of the abdomen, legs and buttocks. If you can't handle your own weight at first, try it against a piece of furniture or a wall. This way, you gradually get used to the exercise. 7. Diamond push-ups Diamond push-ups are a more intense form of push-ups. In this position, your index finger and thumb of both hands should make a diamond. As the point where the body is lifted becomes tighter, more force must be used. This exercise is useful in case you are no longer affected by push-ups. And it's one of the best ways to start doing calisthenics because it will give the inner area of your pecs volume and definition, bringing out that split tunnel between each pec. 8. Mountain climber Mountain climbers can either serve as a warm-up when you are advanced or as an exercise when you are just starting out. This exercise is done by holding yourself with your arms extended, in a prone position and with your legs extended, lifting yourself in the same way with the tip of both arms. Next, you will forcefully extend your knee to the front, as if you were climbing, but without moving. With this exercise you will feel your legs burning inside, but it will define them in an impressive way. 9. Bicycle For those who don't know how to do calisthenics at home, bikes are a great way to get started. And you don't have to ride a bicycle, just lie on your stomach, lift your legs and move them as if you were riding a bicycle. It is one of the most recommended exercises for those who want to know how to start doing calisthenics at home. It helps you to have more resistance in your legs. 10. Parachute Parachutes are another particular way of doing squats. Whether you are looking for home calisthenics for women or home calisthenics for men, this is a very good exercise because it improves physical endurance. You will put your hands behind your head, and do a squat. On the way up you will jump, and on the way down you will do another squat. Do as many repetitions as you can in 6 different sessions. 11. Strides Lastly, we have the strides are one of the most basic exercises to start your beginner workout routine. How to start doing calisthenics with the strides? Stretch one leg out in front with your hands on your hips and bend the other, lowering it, and then come up and put your feet together, as if you were walking. You will repeat it several times, with both legs forward. Along with the plank, push-ups, squats and the bicycle, strides are among the best exercises when you ask an expert how to do calisthenics at home from scratch. Now that you know how to do calisthenics at home with the best 11 exercises for beginners, it's time to get to work and start your workout. At Toxic Workout we have all the elements and accessories in our calisthenics store so you can start off on the right foot and make your body a physical sanctuary where fitness and health are fundamental pillars