We all know that regular fitness is helpful to the body, and some people will make a fitness plan before exercising. Of course, making a fitness plan is also beneficial to fitness, but there are also things to pay attention to when making a fitness plan. So, what about a beginner’s at-home calisthenics program? Let’s take a look at the calisthenics plan.
The first stage: jogging + squats
Jogging is an indispensable movement in our exercise process. The movements at this stage are relatively simple and basic, and one hand is essential for us to lose weight and keep fit. At the beginning, we jog for about half an hour to allow our bodies to adapt to the exercise process and to stretch our body muscles, making it less likely to be injured during exercise. Next, we will insist on completing 3 sets of squats, each set of 30, which can give our leg muscles a good workout.
The second stage: wide push-ups + planks
Wide-grip push-ups exercise our arm and back muscles, while planks are a core strength training action. When completing a wide push-up, we first allow our body to balance on the ground, using our hands and feet for support, then we bend the arms to bring the body closer to the ground, then straighten the arms upwards, and start again action. Complete 3 sets of 30 reps each time. The plank support movement is a static movement. You can do 3 groups for 1 minute each time. Note that during exercise, our bodies must be in a straight line.
The third stage: sit-ups + pull-ups
Sit-ups mainly play the role of exercising our abdominal muscles. We need to complete a group of 30 movements each time, which can be done in 3 to 5 groups. This action is relatively basic, but if you persist for a long time, it will have a good stimulating effect on the abdominal muscles, so the exercise effect is also very good. The pull-up movement requires our explosive power to complete. The movement is somewhat difficult, but the effect is also very good. At the beginning, we need to grab the borrowing object that can support our body off the ground with both hands, and then use both hands to push our body towards the ground.Lift up to reach the highest position. Then relax your arms and start the movement again. Complete 3 groups each time, with 10 to 15 reps in each group.
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