Conosciamo insieme il Calisthenics
Se negli ultimi tempi hai sentito spesso parlare positivamente di un tipo di allenamento fisico a corpo libero chiamato Calisthenics ed eri curioso di saperne di più, sappi che quello che hai sentito corrisponde pienamente alla realtà e la cosa più interessante è proprio la possibilità di ottenere risultati visibili e duraturi senza andare necessariamente in palestra.
Infatti, il Calisthenics – il cui nome deriva dalle parole greche kalòs (bello) e sthénos (forza) – ha come obbiettivo principale quello di migliorare la forza fisica rendendo, consecutivamente, il corpo più armonioso e bello da vedere.
Questo tipo di allenamento non prevede l’utilizzo di pesi perché viene sfruttato il peso del proprio corpo per svolgere degli esercizi che possono essere eseguiti n qualsiasi luogo, a casa, in palestra e all’aperto.
I benefici del Calisthenics
Tra i benefici del Calisthenics, oltre al fatto di poterlo praticare ovunque e senza bisogno di attrezzi, c’è sicuramente la possibilità di allenare contemporaneamente tutti i muscoli del corpo, a differenza di altri tipi di allenamenti che si concentrano solo su una determinata zona muscolare.
Inoltre, a trarne beneficio è anche tutta la flessibilità articolare e la postura che migliora in maniera armoniosa.
Prima di iniziare a svolgere una sessione di Calisthenics, è bene non trascurare mai la fase del riscaldamento in modo da preparare tutta la muscolatura agli esercizi che dovrà svolgere senza rischiare strappi o altre problematiche.
I principali esercizi del Calisthenics
Vediamo insieme quali sono i principali esercizi del Calisthenics in grado di aumentare la massa magra, ridurre la massa grassa e migliorare l’aspetto fisico in maniera armoniosa.
Le trazioni alla sbarra, ad esempio, sono uno degli esercizi basilari del Calisthenics che può essere svolto davvero in ogni luogo, basta avere una sbarra o un qualsiasi punto sicuro a cui aggrapparsi e svolgere dei sollevamenti che prevedono di far forza esclusivamente solo sulle braccia.
Se sei un principiante è fondamentale non cercare di strafare, ma orienta i tuoi esercizi verso un livello base del Calisthenics in modo da non provocare danni a muscoli ancora troppo poco allenati.
Quindi, lavora principalmente sulla flessibilità e sull’equilibrio eseguendo figure base come le suddette trazioni alla sbarra, il plank, i piegamenti sulle braccia, i dip alle parallele, gli squat e gli affondi a corpo libero.
Durante questo primo livello allenati dalle due alle tre volte a settimana. Quando avrai preso confidenza con questi esercizi di base potrai ottimizzare il lavoro muscolare e sfidare il tuo corpo aggiungendo esercizi più impegnativi come le trazioni al petto, gli affondi camminati, i piegamenti in verticale al muro, il front lever con le gambe raccolte, il back lever, il muscle up, il pistol squat e gli addominali alla sbarra.
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