If you have always been interested in performing calisthenics exercises, where you only need your own weight, we will show you 5 street workouts that you can do in any park or street.
They are not suitable for any athlete, but with practice and perseverance you can achieve any of the exercises.
one hand push up
Surely you also remember Sylvester Stallone in Rocky doing push-ups with one arm. Well, don't think it's that easy!
In this case, the legs should be further apart to create a more stable base of balance. In addition, hip sway is also prevented and will help you remain completely straight.
Get into a pushup position and remove one hand from the floor. Now lower yourself, checking that your elbow is as close to the body. You should feel tension in your abs, buttocks, and legs all the time.
Muscle up
The muscle up is born from the combination of pull-ups and dips. To achieve this, you will need to hang from the bar with a prone grip and with your hands a little more closed than you normally use them in pull-ups. Lean back into a swing and pull the bar up toward your sternum.
Unlike pull-ups, the body does not move straight up, but rather a much more dynamic movement. Take your time getting it and be careful not to hit your chin on the bar.
Single leg squat or pistol squat
Single leg squats are as challenging as they are explosive. You must have enough strength to lower your body with one leg and then come back up. It's not easy and you'll probably get it right the first time, but it's all a matter of practice!
Prepare by standing up and lift one fully extended leg. The ideal is to put your arms also extended and lower from the hip, to sit as low as possible. Try to get your hamstrings to make contact with the calf, while still keeping the rest of your body tense, and come back up.
The front lever
Watching calisthenics perform these exercises makes them look visually accessible, but the reality is that they are tougher than they appear. To perform the front lever you need to have your hands firmly gripped on the bar, the scapulae retracted and the shoulders back.
It is a movement similar to the inverted row, but without supporting the legs and supporting the entire weight of the body with the strength of the arms.
https://youtu.be/VY2CA58hXc8?t=10
The human flag
The human flag or human flag is a visually striking exercise, but it requires brutal strength to hold suspended horizontally and resting only the hands on a vertical object.
You must have strength in your forearms, triceps, biceps, glutes and the entire core.