Calisthenics or callisthenics (/ˌkælɪsˈθɛnɪks/) is a form of strength training consisting of a variety of movements that exercise large muscle groups, such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises.
The push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines. Variations of push-ups, such as wide-arm push-ups, diamond push-ups target specific muscle groups and provide further challenges.
Muscle contraction is the activation of tension-generating sites within muscle cells. In physiology, muscle contraction does not necessarily mean muscle shortening because muscle tension can be produced without changes in muscle length, such as when holding something heavy in the same position. The termination of muscle contraction is followed by muscle relaxation, which is a return of the muscle fibers to their low tension-generating state.
Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.
In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top. It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training. Kettlebells are the primary equipment used in the weight-lifting sport of kettlebell lifting.
Super Slow is a form of strengthening physical exercise popularized by Ken Hutchins. Super Slow is Hutchins' trademarked name for the High intensity training approach advocated by Arthur Jones. It is based on ideas from the 1940s and 1960s called 10/10 "muscle contraction with measured movement" and implemented using fixed weight Nautilus machines. In more recent times, such "Time Under Load" ideas have seen a renaissance with Dr Doug McGuff's best selling Body by Science.
A vertical jump or vertical leap is the act of jumping upwards into the air. It can be an exercise for building both endurance and strength, and is also a standard test for measuring athletic performance. It may also be referred to as a Sargent jump, named for Dudley Allen Sargent.
The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
Bullworker is a product and fitness company that specializes in isometric exercise. The original portable home fitness device was invented by Gert F. Kölbel in 1962.
The following outline is provided as an overview of and topical guide to exercise:
Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath created by the aponeurosis insertions of the transverse abdominis, internal oblique, and external oblique. This condition has no associated morbidity or mortality. Physical therapy is often required to repair this separation and surgery is an option for more severe cases. Standard exercise rarely results in complete healing of the separated muscles.
The Roman chair is a piece of exercise equipment. The equipment is mainly used for the lower back, but can also target the gluteal muscles, hamstring, and abdominal. The definition of the equipment, and what 'Roman chair exercise' specifically means, is not clear.
An isometric exercise tool is a device used to exercise most body parts including the wrist and is often used as part of physical therapy or in order to build muscle strength in a low impact manner. Devices can range in size from large bulky machines used by physicians to small hand-held devices that can be used by an individual. Isometric devices have been used for centuries. The first devices did not display the users' output; nowadays there are devices that can digitally output the users force. Before that some devices used an analog format.
Eccentric training is a type of strength training that involves using the target muscles to control weight as it moves in a downward motion. This type of training can help build muscle, improve athletic performance, and reduce the risk of injury. An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a biceps curl the action of lowering the dumbbell back down from the lift is the eccentric phase of that exercise – as long as the dumbbell is lowered slowly rather than letting it drop.
Football strength is a training regime, considered the most complex physical quality to be developed by an athlete. The training regime, exercises used, how the exercises are performed, and the types of equipment all play important roles in achieving desired results.
Street workouts are a physical activity performed in outdoor parks or public facilities. The movement behind street workouts became popular in Russia, Israel, Myanmar, Morocco, Eastern Europe, and the United States, especially in New York City, Los Angeles, Chicago, Philadelphia, Miami, Baltimore, Washington, D.C., and other urban East Coast neighborhoods. It is a combination of athletics, calisthenics, and sports. "Street workout" is a modern name for calisthenics in outdoor parks. There are also street workout teams and organized competitions for exercises such as pull-ups, chin-ups, push-ups, dips, rows, muscle-ups, sit-ups and squats. A street workout also involves static (isometric) holds such as the human flag, front lever, back lever, L-sit and planche.
Power training typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment. Power training programmes may be shaped to increase the trainee's ability to apply power in general, to meet sports specific criteria, or both.
Physical training has been present in human societies throughout history. Usually, it was performed for the purposes of preparing for physical competition or display, improving physical, emotional and mental health, and looking attractive. It took a variety of different forms but quick dynamic exercises were favoured over slow or more static ones. For example, running, jumping, wrestling, gymnastics and throwing heavy stones are mentioned frequently in historical sources and emphasised as being highly effective training methods. Notably, they are also forms of exercise which are readily achievable for most people to some extent or another.
