1.0 / September 11, 2017
(5.0/5) (3)

Description

Calisthenics are exercises consisting ofavariety of gross motor movements—running, standing,grasping,pushing, etc.—often performed rhythmically and generallywithoutequipment or apparatus. They are, in essence, body-weighttraining.They are intended to increase body strength, body fitness,andflexibility, through movements such as pulling or pushingoneselfup, bending, jumping, or swinging, using only one's bodyweight forresistance; usually conducted in concert with stretches.Whenperformed vigorously and with variety, calisthenics can providethebenefits of muscular and aerobic conditioning, in additiontoimproving psychomotor skills such as balance, agilityandcoordination.

Urban calisthenics are a form of street workout; calisthenicsgroupsperform exercise routines in urban areas. Individuals andgroupstrain to be able to perform advanced calisthenics skillssuch asmuscle-ups, barspins, and both front and back levers.

Sports teams and military units often perform leader-directedgroupcalisthenics as a form of synchronized physical training(oftenincluding a customized "call and response" routine) toincreasegroup cohesion and discipline. Calisthenics are alsopopular as acomponent of physical education in primary andsecondary schoolsover much of the globe.

In addition to general fitness, calisthenic exercises are oftenusedas baseline physical evaluations for many militaryorganizations,such as the U.S. Army Physical Fitness Test and theU.S.M.C PhysicalFitness Test.
exercises
Lunges
Performed by bringing one leg forward and almost kneeling ontheback leg. Once the front leg creates a perfect 90 degreeangle,stand up and alternate legs, keeping the back straight andchestout.
Jumping Jacks (star jumps/stride jumps)
Performed by jumping to a position with the legs spread wide andthehands touching overhead and then returning to a position withthefeet together and the arms at the sides. Sometimes known asjumpingjacks and stride jumps or side-straddle hops in theUSmilitary.
Squat jumps ("Toyota jumps"/box jumps)
Performed by entering a squatting position, then using aplyometricjumping movement to jump as high as possible.
Sit-ups
Performed by lying down with the back on the floor, knees bent,andbottoms of feet against the floor. The shoulders are thenliftedoff the floor by tightening abdominal muscles and bringingthechest closer to the knees. The final movement is to lower thebackto the floor with a smooth movement. This trains theabdominalmuscles.
Crunches
Like the sit-up, except instead of bringing the whole torsoareacloser to the knees, only a concentrated but shorter movementofthe abdominal muscles is performed. Shoulder blades are liftedoffthe floor, and abdominal muscles are tightened.
Chin-up
Much like the pull-up, except that the hand placement isreversed.The hands are facing the person as he pulls his body upusing thechin-up bar. Unlike chin-up counterpart the pull-up, thechin-upfocuses on the biceps muscles rather than the Latissimusdorsimuscle.[2]
Squats
Standing with feet shoulder width apart, the subject squats downasfar as possible, bringing the arms forward parallel to thefloor.The subject then returns to standing position. Squats trainthequadriceps, hamstrings, calves, and gluteal muscles.
Calf-raises
Standing on a platform with an edge where the heels can hang (e.g.acurb), lift the body on the balls of the feet. The subjectthenslowly returns to starting position. This trains thegastrocnemiusand to a lesser degree the soleus. A seated calf-raisetrains thesoleus.
Hyperextensions
Performed in a prone position on the ground, the individualraisesthe legs, arms and upper body off the ground
Leg raises
Lying on the back, hands in fists under buttocks, move feet upanddown.
Plank
This is the name for holding the 'top' position of a push-upforextended periods of time. The primary muscle involved inthisexercise is the rectus abdominis

App Information Calisthenics (LOWER BODY EXERCISES)

  • App Name
    Calisthenics (LOWER BODY EXERCISES)
  • Package Name
    com.andromo.dev614880.app663403
  • Updated
    September 11, 2017
  • File Size
    Undefined
  • Requires Android
    Android 4.0 and up
  • Version
    1.0
  • Developer
    adamapp
  • Installs
    100 - 500
  • Price
    Free
  • Category
    Sports
  • Developer
    Email [email protected]
    [email protected]
  • Google Play Link

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