Starting your calisthenics journey can be intimidating, but don’t worry – we’ve got you covered. These five beginner-friendly exercises will help you build a solid foundation and increase your strength, mobility, and confidence.
Push Ups
1. Push-Ups
Push-ups are a classic calisthenics exercise that targets your chest, shoulders, and triceps. Start with your knees on the ground if needed, and progress to full push-ups as your strength improves.
- Tip: Keep your body straight, and don’t let your hips sag.
2. Squats
Squats target your legs, glutes, and core. Focus on form and try to reach at least 90 degrees with your knees.
- Tip: Engage your core to protect your lower back.
3. Pull-Ups
Pull-ups are a great way to develop upper body strength. If you’re new to pull-ups, try assisted versions using a resistance band or a pull-up machine.
- Tip: Perform a controlled motion and avoid swinging.
4. Planks
Planks are excellent for building core strength. Aim for 30 seconds to start, and progressively increase the time as you improve.
- Tip: Ensure your body forms a straight line from head to heels.
5. Dips
Dips are fantastic for building triceps and shoulders. Use parallel bars or a sturdy chair for beginners.
- Tip: Keep your elbows close to your body to avoid strain.
Conclusion:
These simple calisthenics exercises are the perfect starting point for beginners. Consistency and patience are key – as you get stronger, you can gradually increase the difficulty and complexity of your workouts.
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