Why do I need a guide for that?
Good question! Simply because there are no gyms near you or maybe you’re on a tight budget. Whatever the reason may be, this simple guide will get you started and keep you motivated.
Calisthenics Equipment: To the untrained eye, calisthenics may seem like an equipment-free form of exercise. When in fact there are a few tools that can help you with your training. Many calisthenic exercises such as pull-ups/chin-ups and dips require a bar to perform them. Other exercises such as leg raises can be performed hanging from an appropriate object or you can use the ground, just like with push-ups.
Finally here are the top 10 calisthenics equipment that you will need to get started:
1) Pull up/chin-up bar
2) Dip stand
3) Dip belt
4) Ab wheel
5) Knee/elbow wraps
6) Hand Gripper
7) Ab pad
8) Stronger Shoes
9) Jump Rope
Calisthenics Training Plan: This plan is a three-week cycle, in which you have to complete four workouts per week with one rest day. It is crucial that you remain consistent with your training and do not skip any sessions. This can be difficult especially when you’re just starting, but you must use the rest day to relax and elevate your mood. One of the most important things is to simply enjoy what you are doing!
Monday – Workout 1
Do 3 sets of 10 reps for each exercise. If you cannot do the required number of repetitions, then reduce the range to 6-8. Your goal is to have quality over quantity! It’s better to go slow but complete your reps instead of rushing through them and stopping short every time.
Wednesday – Workout 2
3 sets of 10 reps for each exercise. If you cannot do the required number of repetitions, then reduce the range to 6-8.
Friday – Workout 3
Do 3 sets of 10 reps for each exercise. If you cannot do the required number of repetitions, then reduce the range to 6-8.
Best food for calisthenics
Nuts are one of the best sources of healthy fat, which plays an important role in the prevention of heart disease and other chronic illnesses.
Nuts also provide good amounts of protein, vitamins, minerals, and riboflavin. Protein is important for muscle growth and repair, as well as helps with the regulation of various hormones that affect appetite and metabolism. The fat found in nuts is mostly mono-unsaturated or polyunsaturated fatty acids. Nuts are also a great source of fiber which helps to regulate bowel movements.
Nuts are known to be very filling so they can help you to feel fuller for longer periods. However, it’s worth noting that not all types of nuts are equal nutritionally!