Skip to main content

The #1 Calisthenics Workout To Strengthen Your Muscles, Expert Says

Ready to use your body weight to get into shape? That's exactly what a calisthenics workout is about—utilizing nothing but your weight to complete the exercises. According to Healthline, calisthenics movements are done at different rhythm and intensity levels. They're awesome choices to add to your routine if you're looking to improve your strength, flexibility, coordination, and endurance. So in honor of that, we've curated the #1 calisthenics workout to strengthen your muscles.

When trying to get fit and build muscle, strength training is the name of the game. Doing strength exercises a minimum of three times every week should do the trick, with an emphasis on full-body workouts. But on days when you're not doing strength work, consider switching things up.

Calisthenics is typically a very overlooked, underrated type of workout that delivers solid results if you're looking to get stronger. The exercises can be done just about anywhere and are quite challenging if you choose the right moves. Below is a great calisthenics workout to strengthen your muscles. Perform three to four sets of the following exercises.

1

Bodyweight Dips

bodyweight dips calisthenics workout to strengthen your muscles

To complete Bodyweight Dips, set yourself up on the dip bar with your arms fully extended and your feet slightly forward. Keep your core tight and shoulders pulled back as you slowly lower yourself by breaking at the elbows with a forward torso lean. Go as low as you can without putting stress on your front shoulders before pushing your body back up, flexing your triceps to finish. If you don't have the strength to perform Bodyweight Dips yet, you can start off with Pushups and Bench Dips. Do three to four sets of eight to 10 reps

RELATED: The Best Exercises To Regain Strength as You Age, Expert Says

2

Neutral Grip Chinup

neutral grip chinup

Start the Neutral Grip Chinup by hanging onto the parallel bars with your palms facing each other. Lean back just a bit as you pull your body up to the bar, driving with your elbows. Reach with your chest—not your chin—as you come up, and squeeze your back, biceps, and forearms hard at the top of the motion. Resist on the way back down until you're back into the starting position before performing another rep. Complete three to four sets of six to eight reps.

RELATED: 5 Simple At-Home Exercises To Stay in the Best Shape

3

Bench Pistol Squats

bench pistol squats

Bench Pistol Squats begin with you sitting on a workout bench. Bend one knee at a 90-degree angle and keep the other leg out straight. Keeping your chest tall and core tight, drive through the heel of your leg that's on the floor to come up, flexing your quad and glute to finish. Lower your body using control until you gently sit down on the bench. Complete three to four sets of 10 reps for each leg.

4

Bench Leg Raise

bench leg raises

Last but not least, it's time to wrap up with the Bench Leg Raise. To set up, lie flat on a workout bench with your hands firmly gripping the end. Keep your feet together, and lift your legs up toward your body. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top of the "raise," then slowly lower them using control, keeping tension in your core. Return to the starting position before performing another rep. Complete three to four sets of 15 reps.

The post The #1 Calisthenics Workout To Strengthen Your Muscles, Expert Says appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i