Weighted Calisthenics - Why you Should Do it(Good Benefits)
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How to Weighted Calisthenics AVOID THE MISTAKESS - Workout Routine for Each Muscle Group
If you want an usual athletic and functional body, without large muscles, then workouts with your own weight, calisthenics are what you need. But if you want to gain more pronounced muscles, while continuing to do calisthenics exercises, without a gym, because you like to study at home or on a street workout, then you can no longer do without a weighted calisthenics. Today you will get 8 Exercises of weighted calisthenics for strength and growth of each muscle group that will even help to replace the gym.
1. Our first is leg exercise, one of the coolest variations of the squat. And this is the pistol squat with support on band fixed in this way. This is a very powerful and convenient exercise. In normal pistol squats without support, it is often difficult to keep your balance, you fall, all the load goes to your knees. In the same variation, you can take a comfortable position, lean back, resting on your heel, and by doing so, you remove most of the load from the knee that goes target at the legs muscles.
2. The second exercise on the list will be on the shoulders. We will be replacing the military shoulders press with the head down push-ups on dips like this.
3. Our next will also be a push exercise. There is also works the shoulders and triceps, but the main load falls on the chest. And this is not a classic dips. Yes, of course, at the start level you can do them without weights. But for further growth of the chest, you will need serious additional weights in them, which can be difficult in the conditions of the street or at home. Therefore, if you are already a stronger and more advanced athlete, I recommend doing just a variation of push-ups on the dips with a vest like this.
4. Exercise will be for triceps. Let's call it push-ups on the low bar. We accept the starting position and do push-ups in a similar way. That is, we fall head under the horizontal bar from this position. It is important not to lift your head up, always keep it down like this. If you do it on a lower bar, it will be even more difficult. With additional weights, this is a top triceps exercise.
5. Let's now train our back and biceps. And the best exercise I think would be chin ups with additional weight. Here you can shift the load on the back by a maximum arched back like this, or shift the emphasis on the biceps by rounding the back a bit like this. I advise you to do 3 sets first, focusing on the back and then 3 on the biceps.
Or if you have a weighted vest, you can do these reverse pull-ups. This is an imitation, a replacement for a barbell row for the back. We bring the shoulder blades together at the top point, and make a short pause, squeezing the back muscles. And then rest for a couple of minutes and add a few more sets of biceps chin-ups. Date: 2023-05-25
