There is a good reason why calisthenics has become a popular trend sport in recent years. Suitable for almost every fitness level and age, the training methods are primarily easy to access because they do not require special equipment or expensive gym memberships. The exercises are mainly based on your own body weight and you can train practically anywhere.
Social media such as Instagram and TikTok have contributed enormously to the spread of calisthenics. A multitude of tutorials and impressive physical demonstrations inspire many people around the world to get active themselves and learn new skills. The calisthenics community is also very welcoming and supports each other, which makes training even more appealing.
The most influential figures in the scene
Chris Heria, the founder of ThenX, has an extraordinary passion for bodyweight training. He can explain even complicated movements in an understandable way. On YouTube, the 32-year-old Californian inspires millions of subscribers with a variety of training videos, tutorials and inspiration. His approach not only combines calisthenics with general fitness, but also emphasizes the importance of good nutrition and a healthy lifestyle with many facets.
The charismatic Frank Medrano also masters difficult movements such as muscle-ups, planche and various variations of pull-ups and dips almost in his sleep. His videos are educational and motivating, but also very entertaining at the same time. The 45-year-old athlete has an impressive life story, which makes him an inspirational figure for many people.
A brief introduction to the best exercises
Push-ups are an excellent basic exercise for the chest, shoulder and arm muscles. The entire body is held in a straight line. To perform the exercise crisply, you lower your body in a controlled manner until your chest almost touches the floor before pushing yourself back up. Variations such as wide or narrow push-ups can focus on different muscle groups.
Pull-ups are an effective exercise for strengthening the upper back, shoulders and arms. They involve hanging from a bar with your arms straight and using your upper body strength to pull yourself up until your chin is above the bar. Pull-ups can also be varied to make them more intense, for example by changing hand positions or adding weights.
Exercises can also be combined
Dips are a great exercise for the triceps, chest and shoulder muscles. They are often performed on parallel bars or a stable surface, where you support yourself with your arms straight and lower your body before pushing yourself back up. This exercise requires both strength and stability as the body must be held at a vertical or oblique angle.
Squats are a fundamental exercise for the leg and glute muscles. Feet are shoulder-width apart and the upper body remains upright while the hips are pushed back and down, as if you were sitting on a chair. Correct form is crucial to avoid injury and to train muscles effectively. Squats can be performed in different variations to increase the level of difficulty.
Calisthenics: What characterizes the fitness trend | Integrate it into everyday life as a beginner – all articles at a glance.
