calisthenics

Calisthenics are a form of organized exercise consisting of a variety of simple movements––performed without weights or equipment––that are intended to increase body strength and flexibility using the weight of one's own body for resistance. They are usually conducted in concert with stretches.

Groups such as sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized "call and response" routine), providing a boost to group cohesion and discipline.

History

The history of calisthenics is linked to Greco-Roman gymnastics. Calisthenics originated in ancient Greece, where it was mentioned in a Persian scout report on Spartan warriors before the Battle of Thermopylae, with the Persians interpreting the odd synchronized movements as a form of dance, and thus a sign of weakness.

Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Catherine Beecher and Dio Lewis set up physical education programs for women in the 19th Century. Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems.

Common exercises

In addition to the various stretches, some of the more common calisthenic exercises include:

• Lunges

Performed by bringing one leg forward and almost kneeling on the back leg. Once the front leg creates a perfect 90 degree angle you stand up and alternate legs. Keeping your back straight and chest out is important for proper form. There are many variations for lunges.

• Jumping jacks

Performed by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides.

• Sit-ups

This exercise starts with a person's back on the floor, knees bent, and bottoms of feet against the floor. Then they lift the shoulders off the floor by tightening abdominal muscles and bringing the chest closer to the knees. The final movement is to lower the back to the floor with a smooth movement. This trains the abdominal muscles.

• Crunches

Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominals is performed. Shoulder blades are lifted off the floor, and abdominals tightened.

• Push-ups

Performed face down on the floor, palms against floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms of the subject should go from fully extended in the high position to nearly fully flexed in the low position, while the subject makes sure to avoid resting on the floor. Resting is only done in the high position of the exercise. Chest, shoulders, and triceps are trained with this exercise.

• Pull-ups

An overhead bar (sometimes called a chin-up bar) is grasped using a shoulder-width overhand (palms facing forward) grip. The subject lifts his/herself up, leveling his/her chin with the bar and keeping his/her back straight throughout. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow controlled manner. This primarily trains the lats or upper back muscles, as well as the forearms. An underhand grip variation or chin-up trains both the back and biceps.

• Squats

Standing with feet shoulder width apart, the subject squats down as far as possible, bringing his/her arms forward parallel to the floor. He/she then returns to standing position, and repeats. Squats train the quadriceps, hamstrings, calves, and gluteals.

• Calf-raises

Standing on a platform with an edge where the heels can hang (e.g. a curb), the ball of your foot lift the body on the balls of one's feet. The subject then slowly returns to starting position. This trains the gastrocnemius. A seated calf-raise trains the soleus.

• Dips

The exercise is done in between parallel bars or facing either direction of trapezoid bars found in some gyms. Feet are crossed with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes his/herself up until his/her arms are fully extended, but without locking his/her elbows. This process is then repeated. Dips focus primarily on the chest, triceps, and deltoids.

General uses

• As warm-up before various sports.
• As part of a work-out to burn food energy without gym equipment.

See also

• Alexander Technique
• Bodyweight exercise
• Fitness trail
• Gymnastics
• Pilates
• Sport
• 5BX

External links

• Video Demonstrations of Common Calisthenic Exercises