Calisthenics - Fitness for All

Before looking up its definition on Google or knowing its origin, let's understand it from a simple perspective: Calisthenics is just a name given to a form of exercise. . It can be considered the street version of the Olympic sport of gymnastics, incorpo

Today, the understanding of Calisthenics varies from person to person and from one nation to another. However, the key concept is using one's body weight as resistance to perform movements.

 

Calisthenics exercises range from easy to challenging, depending on how you manipulate leverage and position during the exercises. There are a potentially endless number of exercises you can perform. Calisthenics is a minimalist approach to fitness, as you can develop a ripped and strong body using minimal equipment. All you need is an overhead bar for pull-ups, a wall, and a table, which can usually be found in your environment.

 

Some key benefits of Calisthenics are:

 

Can be done without any equipment, with a minimal set of equipment, or using locally available resources.

Develops strength, endurance, and flexibility while enhancing overall fitness.

Enhances motor skills.

Suitable for people of any age group.

Now, let's discuss the scenario for Calisthenics in Nepal. The first outdoor Calisthenics park was established on November 6, 2017, and there are always a few individuals practicing Calisthenics movements around. Nepali Youth Fitness and Calisthenics, a non-profit organization, is leading the Calisthenics community in Nepal. Since its establishment, they have been providing free, structured classes to locals. They have also been instrumental in supporting the construction of over 50 Calisthenics parks throughout various parts of Nepal. Notable locations where they have directly established Calisthenics parks include the National Police Academy, Nakkhu Prison, and major sites in the districts of Biratnagar, Surkhet, Nepalgunj, Chitwan, Pokhara, and Butwal.

 

The aim of Nepali Youth Fitness and Calisthenics is to address the modern sedentary lifestyle that has contributed to numerous non-communicable diseases. They believe that exercise is modern medicine, and through their accessible and free platforms, they encourage people to move and stay active. By doing so, they hope to slow down or prevent individuals from requiring medical treatments in hospitals.

 

If you're interested in starting Calisthenics, here's a tip:

 

Beginners:

Start by learning and performing Pull Ups, Push Ups, and Squats. Aim to complete around 3 rounds of each movement. Try to spend at least 20 to 40 seconds on a set while performing any of these movement patterns.

 

Intermediate:

Once you've gained some proficiency, increase the volume (sets * reps) and speed of Pull Ups, Push Ups, and Squats. Additionally, learn the mechanics of Lunges, Dips, Pike Push Ups, Rows, Scapular Pull Ups, Pistol Squats, and Muscle Ups.

 

Advanced:

Continue increasing the speed, volume, or add additional resistance to the movements you learned at the beginner/intermediate level. At this stage, you can also start learning freestyle skills such as 360s, 540s, flips, and static skills like handstands, Human flags, planches, Back Levers, Front Levers, and so on.