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2torial #0409:
Learn2 Perform
Basic Calisthenics
Welcome to basic training
You thought it was all behind you: gym class.
You graduated from high school and thought you'd
never again have to endure another teacher with a
whistle--no more push-ups, no more sit-ups and no
more jumping jacks.
Unfortunately, it turns out there was a reason
for all that torture. Doing basic calisthenics
(systematic exercises done without any apparatus or
machinery) is one of the safest, simplest ways to
maintain good muscle tone and fitness. When done
regularly, they build strength in your major muscle
groups, improve coordination, and promote
flexibility.
This 2torial will teach you the basics of
calisthenics, but this time around you'll focus on
the form, not on keeping up with the class. When
doing calisthenics, as with any exercise, the
emphasis should be on you, how you feel, and what
you're ready for. The steps will require some
exertion, but at least this time no one will be
yelling at you.
The first step to any exercise regimen is
warming up. Walking around the block or jogging in
place, followed by some stretches, is good warm-up
routine. For more on this, consult 2torial #0503:
Learn2 Stretch
Before Exercising.
Once you've warmed up, it's time to get some
real work done. When you're doing calisthenics (or
any kind of strength-building exercise) it's
important to maintain proper form at all times. If
you let your form sag, you'll end up exercising the
wrong set of muscles, sometimes in ways they
shouldn't be exercised (in other words, you could
strain them). Stay aware of your posture. If you
get tired, stop and rest. Your muscles will thank
you.
While concentrating on form, it's also important
to keep your movements slow and steady. The goal
isn't to do as many sit-ups as you can in 60
seconds; it's to do 60 perfect sit-ups, no matter
how long it takes. Sudden flops or jerks can make
muscles seize and spasm. Stay in complete control
of your movement and you'll be fine.
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