4 basic rhythmic gymnastics exercises for beginners

Calisthenics, a discipline on the rise among people of all ages, remains unknown to many. Which exercises are ideal for beginners?

These exercises cover your entire body and use only your body weight, minimizing the risk of injury. A recommended exercise routine would be to do this two to three times a week, although some choose to exercise daily.

It is important to clarify that it is important to consult a specialist when undertaking this activity.

Rhythmic gymnastics exercises for beginners

According to various specialist and professional sites consulted for various reasons, the “basic” exercises can be grouped into four.

These are: pull-ups, parallel dips, push-ups and squats. Of course, each of these has multiple advanced variations to make the exercises more complex.

Pull-ups

These are the most basic for working your back and arms. Gain muscle strength and endurance in the upper body.

To perform this exercise correctly you must have a bar and choose a type of grip to perform it: it can be with the palms facing forward or with the palms facing yourself.

The ideal is to vary between all the holds and the distance between the hands, to attack the muscles from different perspectives.

The most common indicates that we must climb the bar with our chest and perform repetitions. The variations mean that you can climb less and work your muscles in a different way.

It is normal that if you are just starting out with this discipline, you will have difficulty performing a single repetition. With practice and training you will be able to perform several sets.

Lift

These are also a very common and classic exercise, which is learned from an early age at school. Of course it has many variations.

This uses your body weight as resistance and works the pectoral muscles at the front of your chest. Also the triceps on the back of the arms.

For those just starting out with push-ups, you can do them with your knees resting on the floor to make them easier.

The idea is to rise and lower yourself to the floor with your hands supported and your eyes looking down or your head forward.

One of the variations involves separating the palms of the hands more or less, to work other sections of the muscles involved.

When they’re done, you have to do it contract your abdominal muscles during physical activity, to also work that part of the body.

Regardless of the type of push-up, it is essential to keep your body straight like a board and perform smooth movements.

Parallel funds

It is done with body weight and you can also use a weighted ballast. There are varieties.

They must be performed on two parallel lines in height, held with both hands, legs bent and raised and lowered, paying particular attention to the flexion and extension of the elbows.

You must flex your elbows on the way down in a controlled manner and extend them to complete the repetition. Then exhale and continue with the repetitions.

The pectoral muscles and triceps are subjected to greater stress.

Squats

It is a basic exercise for strength training. It mainly works the muscles of the legs, hips and buttocks. Furthermore, it strengthens bones, ligaments and tendons.

They must be done carefully to maximize their benefits.

There are various variations, but the basic one always starts from the standing position and a movement is performed in which the knees are flexed and the hips lower to bring the body towards the ground without losing verticality.

It is important that the knees do not go beyond the position of the toes. You should feel like you are “sitting” in the air, but you reach a point and come back up. It will have to be repeated several times.

For a greater increase in muscle mass, you should get as close to the deep squat as possible.