Calisthenic exercises do as much for your figure as aerobic
dancing – without the risk of injuries.
Calisthenics include both isometric and isotopic exercises:
In the first, you flex various sets of body muscles without contracting or
relaxing them; in the second, it is the pull-up, push-up and –out contraction
of various muscle sets that produce the training effects. The biggest benefit
of doing your daily callisthenic dozen or half-dozen is the increase in body
strength rather than improvement of cardiovascular of respiratory stamina –
something running, cycling and swimming are best for.
These three sports give you twice the aerobic workout, but
they neglect certain muscle groups, especially in your upper body.
An hour of calisthenics does as much to shape your figure as
aerobic dancing.
The following calisthenics routine provides both isotonic
and isometric fitness. Do it for 30 minutes three times a week and you will be
fit for life.
All you need is a thick rug, a towel and a pair of athletic
shoes. For maximum benefit, do two sets of the exercises explained below:
1. Warm-up: Jog in
place. To reap heart/lung building and calorie-burning benefits, keep it up for
12 minutes. Use music to keep going or go outside and jog a few blocks, walk a
few, jog a few, walk a few. Cool down with 5 minutes of walking.
2. Firm-up: Stand about 75 cm from a sturdy table (bookcase
or counter). Keep your back straight, lean forward and grasp the table top. Bend
left leg at the knee and raise foot behind you. Without twisting back, lift
bent left leg to side, and then slowly straighten leg. Hold for a count of two,
bend knee and lower. Build up to 20. Reverse legs and repeat exercise.
3. Leg –Shaper: Lie on left side, resting on left elbow.
Place right foot in front of left knee. Lift left leg
as high possible, then lower without allowing leg to
touch the ground. Build-up 20, holding the last “lift” for 10 seconds. Repeat
on right side.
4. Abdomen Strengthener: Lie on back, fingers laced behind neck, elbows
out. Lift left leg straight up and raise fight leg 10 to 12 inches. Then do the
‘scissors’- alternatively raising legs, dropping lower leg only to point that back is still
flat to floor. Build up to 20 with each leg, holding the last lift 10 seconds
for each leg.
5. Waist Trimmer: Lie on back with knees bent, legs slightly
apart, arms at sides. Contract stomach and curl up halfway reaching to left of
knees. Repeat twice. Repeat to right side. Then reach to centre for 10 seconds.
Add a second set when you master this.
6. Hamstring and Across-the Chest- Stretch. Stand with feet
a shoulder’s width apart, arms out to the sides. Reach right hand down and
across body to outside of left calf, twisting torso and bending left knee
slightly. Point left arm to ceiling.
You should feel the stretch in your straight leg and across
your back. Hold for 30 seconds, repeat with the other leg. Then stand with feet
slightly apart, arms at sides. Hold one end of a bath towel in each hand. Raise
straight arms up, over, and behind you and hold for 30 seconds.
