December 8, 2023,
Winter is a time for great food.
Sometimes foods that taste so great, but are not great for us.
We can always remedy that. Any time of year. Especially during the winter where we might spend a lot of time inside.
If you are a female wrestler, you need to keep those workouts going. There is no better indoor workout than Calisthenics.
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com femcompetitor.com-grapplinstars.com-photo-credit.
In general, we know what Calisthenics mean but time for a clear cut definition.
“The informative source medicalnewstoday.com educates, Calisthenics is a form of exercise that uses a person's body weight and requires little to no equipment. Examples of calisthenic exercises include pushups, crunches, and burpees. There are many health benefits to calisthenics, and most people can start exercising right away.”
We appreciate the explanation.
It is a time tested method of strength training that has been used throughout the centuries, including by the ancient Spartans.
There are so many wonderful aspects to Calisthenics in that you can be new to wrestling and just forming your workouts or be more experienced and desire to effectively supplement what you’ve already been doing in the gym.
The other aspect we really like is that, unlike the gym workout, which is not always convenient, especially in the winter in snowy areas, for the most part, you really don’t need any equipment.
Just some old fashion sweat equity. That will always be good for your confidence and pride.
The big three Calisthenics are pushups, sit ups and squats. They are so familiar to many and should make up the foundation of your workout.
Most athletes know that.
Today, let’s go a step further and focus on what might be some lesser known Calisthenics.
First up, the Burpee.
Burpees are a full body calisthenics workout that works abdominal muscles, chest, arms, legs, and some parts of the back.
The athlete squats down and quickly moves their arms and legs into a push-up position. Sometimes, people do a push up (not mandatory) before they finish their rep by tucking the legs in and jumping up.
Burpees can be challenging since they combine four different exercises, but if done correctly, they can be substantial in strengthening your workout. This video of a female performing Burpees might be very helpful.
https://www.youtube.com/watch?v=qLBImHhCXSw
It is a good one.
Try this one too. The exercise is called Planks.
This is the name for holding the 'top' position of a push-up for extended periods of time, it can be also applied on elbows. The primary muscle involved in this exercise is the rectus abdominis, especially if a posterior pelvic tilt is maintained.
Good to know.
Here is one of our favorites, especially for a female wrestler who wants to build those quads, like the gorgeous CrossFit star, Dani Speegle. She truly is a Calisthenics specimen. Workout perfection. Who is she?
As shared by wikifamouspeople.com, “Dani Elle Speegle is a famous Fitness model, Weight Lifter, CrossFit athlete, Influencer, and Instagram star from The United States. She advocates healthy living, regular exercise and good diet. She is a USA-based Fitness influencer who has gained popularity through her Instagram account. With over 1.3m+ international followers, she is deemed as one of the popular influencers.”
Very impressive. Incredibly impressive.
Google her and take a look at those muscular thighs. You will be amazed.
More variety.
Let’s think Lunges.
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.
It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by practitioners of yoga as part of an asana regimen.
You see, you are in good company.
Lunges are a good exercise for strengthening, sculpting and building several muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.
A long lunge emphasizes the use of the glutes whereas a short lunge emphasizes the quadriceps. The lunge is a basic movement that is fairly simple to do for beginner athletes.
Makes sense?
Hopefully so.
A lunge can be performed using bodyweight alone. That is the power of Calisthenics. It is an ideal winter, stay at home, workout.
However, weight trainers may seek to increase the difficulty using either dumbbells or kettlebells held in each hand, or a barbell held atop the neck and shoulders. Grip strength may be an issue with the dumbbell lunge so practitioners may prefer the barbell lunge.
Good idea.
We love variety. Even in lunges.
As a variation, plyometric lunges (also known as split squat jumps) can be performed by jumping explosively between lunge positions.
Well, you seem to be off to a good start.
Are you ready to walk over to the book store?
We have focused in on certain Calisthenics besides the big three, which are pushups, sit ups and squats. As we go inside the book store, we will take a look at a book that sees the whole Calisthenics picture.
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplinstars.com- Shutterstock-Kebal-Oleksandra-photo-credit-
50-Days of Calisthenics Workouts: Get ripped using only bodyweight Paperback – Large Print, May 22, 2023
By Timothy J Smith CPT (Author)
“50-Days of Calisthenics Workouts provides a new, 20-minute bodyweight workout each day for 50 days. No matter where you are, whether it be your room, the park, the gym, or even your hotel room, you can get a muscle building, core burning workout done in just 20 minutes or less. Ditch the gym equipment and try something new to take your physique and strength to new levels. Watch your body transform as you progress through this bodyweight-only challenge. Are you up for it?”
We love the title and the concept. Fifty days should take you right through the winter.
Just by reading this alone, that shows you might have an interest in improving the strength of your body which in turn may improve the power of your wrestling.
Calisthenics with a focus, can do that for you.
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OPENING PHOTO Shutterstock-photo-Halay-Alex-credit fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplingstars.com
https://www.medicalnewstoday.com/articles/calisthenics
https://wikifamouspeople.com/dani-elle-speegle/
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
