Exercise

BEST EXERCISE FOR CALISTHENICS PRACTITIONERS | Dipbar Health Care

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Title: BEST EXERCISE FOR CALISTHENICS PRACTITIONERS | Dipbar Fitness Center
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BEST EXERCISE FOR CALISTHENICS PRACTITIONERS | Dipbar Fitness Center

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and enhance well-being.

There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

4 Types of Exercise
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.

Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:

Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing

Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:

Lifting weights
Using a resistance band
Using your own body weight

Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

Standing on one foot
Heel-to-toe walk
Tai Chi

Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch
Calf stretch
Yoga

Other things that you can do to make the most of your workouts include

Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
Choosing activities that you enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.
Giving yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active. Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential. The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week. For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week. A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide. Overall, physical inactivity causes 9% of premature mortality worldwide.


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Nel video di oggi ti parlo di quello che secondo me è un esercizio che non può mancare in un allenamento di Calisthenics che si parli di forza generale o di skills.

L’esercizio si chiama SKIN THE CAT e trovo sia un ottimo compromesso per l’apprendimento divertente di skills come back lever e front lever e per lavorare inoltre sulla mobilità di colonna, bacino e spalle, specialmente nel movimento di estensione scapolo omerale.

Dal punto di vista del rinforzo, in questo esercizio lavorano con contrazioni concentriche i muscoli gran dorsale, capoluogo del tricipite e retto addominale (fase concentrica del movimento), con interventi secondari ma comunque rilevanti del bicipite e flessori del polso (in contrazione per tutto il movimento). Di conseguenza è un movimento ottimo per rinforzare il grip, punto debole di molte persone che si allenano e non.

Nella seconda fa si può andare ad allungare la catena posteriore in relazione ad un rilassamento contro gravità della colonna vertebrale, per poi passare alla fase eccentrica dove subentra un gran lavoro del capoluogo del bicipite e un allungamento progressivo dei muscoli pettorali.

Quando quanto e come?
– durante il riscaldamento: 3-5 serie x 2-4 ripetizioni
– intraserie durante il recupero attivo 1 serie x 1-2 ripetizioni
– meglio se agli anelli, così i gomiti non sono vincolati.

Provalo e fammi sapere nei commenti come ti trovi! Come sempre, buon movimento!

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In today’s video I’m talking about what in my opinion is an exercise that can not be missing in a Calisthenics workout, whatever it’s about : general strength or skills.

The exercise is called SKIN THE CAT and I find it a good compromise for the fun learning of skills such as back lever and front lever and to work also on the mobility of the column, pelvis and shoulders, especially in the movement of the scapulo humeral extension.

If you consider the reinforcement, in this exercise the dorsal muscles, the chief of the triceps and the abdominal rectus (concentric phase of the movement) work with concentric contractions, with secondary but still relevant interventions of the biceps and flexors of the wrist (in contraction for the whole movement). As a result it is a great movement to reinforce the grip, a weak point for many people who train or not.

In the second one, the posterior chain can be stretched in relation to a relaxation against gravity of the vertebral column, before moving on to the eccentric phase where a great work of the biceps capital takes place and a progressive lengthening of the pectoral muscles.

When how much and how?
– during heating: 3-5 sets x 2-4 repetitions
– intraseries during active recovery 1 series x 1-2 repetitions
– better if to the rings, so the elbows are not bound.

Once you try it, let me know in the comments below what you think and how you feel!
As always, enjoy moving!

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