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Health and Physical Education - Fitness

Calisthenics is a variety of exercise routines that needs little to no special equipment. These exercises are popular components of physical education in schools. The routines utilize the strength and tension from the entire body, which in turn can build strength, develop flexibility and coordination, and burn fat effectively without having the need to go to the gym. Also, iit can be performed anywhere where there is enough space to move. If done right, you can make your muscles work together naturally to achieve the desired result.

Here are some simple calisthenics exercises for beginners:

Push-up – targets the upper body and core
Leg Raise – targets the entire abdominal area
Crunches – tone the core muscles
Squats – helps develop balance and core strength
Bench Dips –targets the triceps, deltoids, pectorals, and the back muscles
Lunges – strengthens and builds several muscles including the quadriceps, buttocks, and hamstrings

But before you get too excited to sweat it all out, here are some important reminders:

Set short-term and long-term goals to keep you motivated.
Create a workout plan that targets different parts of your body every day, and schedule rest days.
Stretch and warm-up before every workout and cool down afterward.
Don’t be too ambitious. Don’t push your body beyond its limits as it can lead to poor form and injury.
As you progress, add variation to your exercise routine.
Fill yourself up with just the right amount of carbohydrates and protein hours before working out. Don’t workout immediately after eating.
Make exercise more enjoyable by inviting your family and friends.
Rest and consult a doctor immediately if you’re experiencing pain. Don’t workout while injured.
Getting your desired results takes time and patience.

Please take note that calisthenics or any other kinds of exercises work best with a proper and healthy diet. It is advisable that you consult a physician before doing any diet or exercise program.