With negative pull-ups, planks, push-ups and some other simple exercises you can introduce yourself to calisthenics, even if you have no previous experience. Find out if it’s a discipline for you.
Last update: december 13, 2024
Calisthenics is a form of training that uses your own body weight to develop strength, flexibility and balance. Maybe you’ve seen more men doing it and that makes you suspicious. Though, it is indeed a discipline that is gaining popularity among women.
It has the advantage that almost no extra accessories are needed, nor is it necessary to go to a gym. At the same time, there is the possibility of carrying out intense routines in short periods. The good thing is that, in cities and towns around the world, there are places that have bars and devices designed for exercise.
The best way to get started in the discipline is with instructors or coaches. However, there are tutorials and videos on the Internet that can give you an idea.
benefits of rhythmic gymnastics for women
on a physical level, rhythmic gymnastics for women is capable of the following:
- Increase your muscle mass and tone up. It’s not about building big muscles, but about maintaining lean mass so you don’t suffer from sarcopenia due to aging.
- Promote flexibility and joint mobility. calisthenics involves some dynamic movements that improve tissue elasticity, reducing the possibility of injuries in daily life.
- Maintain bone density. Women are more susceptible to osteoporosis as they approach menopause and post-menopause. Exercising and building muscle mass are ways to prevent this problem.
- improve cardiovascular health. Menopause also increases the risk of heart disease. This is why it is recommended that women practice aerobic and strength exercises to counteract this risk.
we must not forget the psychological and social effects. Achieving your progressive calisthenics exercise goals is a way to empower yourself and release stress. On the other hand, when practicing in a group or attending outdoor gyms, there is the possibility of establishing friendships and creating a community of support to continue advancing in the practice.
Recommended exercises for beginner women
Calisthenics is a discipline that includes many and very varied movements. Some are more complex than others, and choosing the right ones to start with is a way to avoid frustration and lay the foundation for your muscles to assimilate the new, little by little.
The following selection contains some exercises for beginner women that can then be combined to put together a complete routine that serves as an introduction to calisthenics.
The negative dominates
pull-ups are a classic of rhythmic gymnasticsbut beginners must gain strength with the negative version. To do the exercise you need to find a bar higher than your head.
- jump or use a support to lift yourself up and grab the bar in a supine position (palms facing your face).
- Make the grip shoulder-width apart.
- place your chin above the level of the bar to start, looking forward, with your back straight.
- Begin to lower your body in a controlled manner. the descent must be slow and steady.
- You can make small stops during the descent and then continue the journey.
Pull-ups normal
For beginners, this exercise is performed in supination, just like the previous one. Your palms should grip the bar, which can be the same as negative pulls, facing your face.
- Hear you start by gripping the bar with your chin below its level. Better if you do it with your arms outstretched.
- Contract your abdominal and buttock muscles to achieve a rigid posture and not wobble.
- Activate your back muscles with scapular retraction, that is, bringing your shoulder blades down and backwards.
- Cheer up. Begin to lift your body,making sure your elbows are pointing down and not out to the sides.
- Rise up until your chin is above the bar.
- Pause briefly at the top and slowly lower yourself without letting yourself fall.
Australian pull-ups
Australian pull-ups use a lower bar or rings. At home you can use the edge of a hard table and you lie down underneath to do the exercise. It’s a movement whose intensity you can change by changing your knees: bent is easier, stretched is more difficult.
- Bend over and grip the bar, rings, or edge of the table with a grip slightly wider than your shoulders. You can choose between a prone (palms facing down) or supine (palms facing up) grip.
- Place your back in a horizontal position and choose to stretch your legs or bend them, depending on how strong you feel.
- Contract your abdominal and buttock muscles to maintain a rigid posture.
- Pull yourself up from the hanging position, bringing your chest to the bar, rings, or edge of the table.
- Continue pulling until your chest makes contact with the support of your hands.
- Return to the starting position in a controlled manner.
Lifting
Now let’s get out of the bar and look for a flat and comfortable surface. It can be a mat,a rug or the floor itself.
- Lie face down, with your body extended and your feet together or slightly apart.
- Place your hands on the floor, shoulder-width apart or slightly wider. Make sure your fingers are pointing forward.
- keep your body aligned from head to toe and engage your abs and glutes to stabilize and
Dips can be performed in rhythmic gymnastics in several ways.There are basic levels for beginners, such as bench and bent knee variationsjust as there are bars designed to perform them with a greater challenge.
Classic irons are a excellent exercise for the trunk and to tone the abdominal region. Like the previous ones, they have a less intense version when the knees are bent and resting on the floor, while the legs are extended and increase the intensity.
What follows is a way to weave together the basic exercises you’ve already learned, into a total of 30 minutes.This is the minimum time to get started and gain confidence. Additionally, the movements selected are designed to progressively increase your strength, meaning this is the foundation for increasing repetitions and incorporating other routines in the future.
First you need to warm up. Spend 5 to 10 minutes gently jumping in place, rotating your arms and wrists, and, if you feel up to it, jogging a short distance without pushing yourself.
- Dominant negatives: 3 sets to failure. That is, you repeat the descents until you feel like you can’t do it anymore, you rest for 1 minute and start a new series.
- Pull-ups normal: 3 sets of 5 repetitions. If you notice that you are unable to complete 5 repetitions each time, reduce the number of negative pulls to 3 or increase the number of negative pulls, which will increase strength for this exercise.
- Australian pull-ups: 3 sets of 8 repetitions.
- Lifting: 3 sets of 5-8 repetitions. You can try with your knees supported or just with your toes.
- Funds in the bank: 3 sets of 8 repetitions.If you find the exercise easy for you, try dips on the parallel bars.
- Tables: 3 of 30 seconds. You can stay longer if you notice that it is possible for you.
Once you finish the circuit, stretch to avoid injury. Spend 5 minutes stretching especially your arms, shoulders and back.
Safety Tips
Calisthenics for women is a training option with less chance of injury than others, such as crossfit. Though, that doesn’t mean it’s impractical to get hurt, so you need to take some precautions.
the first thing will be the correct technique. Perform each exercise as it should be, according to the instructions and under the approval of an instructor. It is better to perform fewer repetitions with good execution than many incorrectly.
In turn, warming up and stretching are not optional. Don’t rush to complete the routine,even if you have little time that day.
In this regard, Remember that you will improve if you train regularly. You will need to have at least three days a week. Even if it is 30 minutes, you will have to strictly respect it to perform exercises of another level, such as pull-ups or handstands.
Of course everything will depend on your goals.And that’s why you need to make them clear: do you want to have more flexibility, maintain your physical condition, increase muscle mass? The answer you provide will allow you to design a routine according to a trainer.
Calisthenics is an evolving discipline
the practice of rhythmic gymnastics goes beyond simple physical training. This form of exercise allows for constant evolution, both physical and mental. It’s a myth to think that women can’t increase muscle mass and strength with this discipline.
Once your body adapts, you will incorporate more complex and technical exercises. Plank variations, one-handed pull-ups, mountain climbers and acrobatics become new goals that keep you motivated. You will always have something to perfect and learn while taking care of your body.
What are the benefits of incorporating pull-ups and push-ups into my workout routine?
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Make sure to rest for about 30-60 seconds between each set, and hydrate as needed. After your workout, spend 5-10 minutes cooling down, stretching your major muscle groups to aid recovery. As you progress, consider increasing the repetitions or sets, or incorporate variations of these exercises to challenge your strength further.
