CALISTHENICS SYSTEM
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THE TREND SPORT using YOUR OWN BODY WEIGHT – CALISTHENICS –
This fashionable and trendy workout originated in the US and Eastern Europe and reached our part of the world some years ago. Calisthenics as an outdoor sport is a relatively new form of physical training and has become almost like a cult, predominantly for young people.
The only equipment required for this type of workout is based on a system of pull-up bars because you can train using only your own body weight to improve performance.
The many variations of this system allow lots of exercise options and are, nevertheless, suitable for workouts for many different user groups.
CALISTHENICS EQUIPMENT FOR a great OUTDOOR WORKOUT
What is calisthenics?
- Calisthenics is a challenging workout based on bodyweight exercises. The focus is on inter- and intramuscular coordination, strengthening the body’s stabilization muscles.
- Regardless of whether the aim is to improve strength, increase individual fitness or learn a specific type of movement – calisthenics offers flexibility, body control and, last but not least, is lots of fun.
- The range of exercises is very broad. The calisthenics workout can be carried out at almost any age, irrespective of weight or training skill.
Calisthenics offers absolute freedom for individual training.
Especially young people are fascinated by this type of workout and, as such, the playfit® Calisthenics Station is also a very attractive venue for street workouts.
Structure
The playfit® Calisthenics Station usually comprises bars at different heights and positions which are basically modelled on parallel bars and horizontal bars. The construction of playfit® calisthenics equipment includes different modules:
- Wall bars
- Hand Rail ladders
- Pull-up bars mounted at different heights
For whom is the playfit® Calisthenics Station suitable?
The playfit® Calisthenics Station is generally suitable for all age groups, but due to the intensity of the multiple and complex exercises it is mainly aimed at sports orientated users i.e. the younger fitness generation.
Calisthenics can be quite challenging and rather demanding.
At the same time, the playfit® Calisthenics Station allows beginners to exercise with their bodyweight without needing to use heavy weights.
The system is designed to allow several people to train at the same time.
Which muscles are trained?
Basically, almost all body muscles can be exercised and strengthened.
Training on such calisthenics equipment promotes inter- and intramuscular coordination and strengthens the cardiovascular system.
By varying the duration, the number of repetition and the intensity of training, it is possible to build up one’s muscles, boost strength or improve performance.
INDIVIDUAL TRAINING
Our standard calisthenics facility leaves plenty of room for creativity and allows freedom of choice for individual training schedules.
Exercises from BASIC to ADVANCED for an all-round workout consisting of a variety of gymnastic strength and body exercises:
BASIC EXERCISES
- The entire system can be used for various stretching exercises.
- Grip onto a bar above you with both hands and hang from it without your feet touching the ground to relieve the strain on your back.
- Stand facing the wall bars. Grip a bar which is at shoulder height, bend your knees and come back up.
- It will be more difficult if you hold on to a bar which is at stomach height.
INTERMEDIATE EXERCISES
- Adopt a relaxed posture, grip one of the wall bars with both hands and do push-ups with your body stretched out.
- Increase: Change the distance to the wall bars by moving your feet further back.
- Hang from one of the wall bars or horizontal bar, pull your knees up alternately or simultaneously.
- Experienced users keep their legs straightened all the way up to a horizontal level.
ADVANCED EXERCISES
- Grip the crossbar of the horizontal ladder and swing to the other end, using only your hands or using hands and feet at the same time.
- To train your arm muscles, grip a horizontal bar with both hands shoulder-width apart so that the palms of your hands are facing your face.
- Now do a pull-up slowly but surely and as far as you can manage.
Warm up properly to prevent injuries
A very important topic, especially in relation to calisthenics bodyweight training, is warming up before starting this type of training. The main function of the warm-up is to prepare the body for doing exercises such as pull-ups.
- Improved blood circulation can prevent injuries and increase your own performance.
- Warm up before training can, for example, be carried out on an endurance-type piece of playfit® equipment.
- The playfit® Elliptical or the playfit® Sit and Row are particularly suitable for this purpose.
WHERE CAN CALISTHENICS EQUIPMENT BE USED?
This multifunctional outdoor gym equipment can be used individually:
- as an exercise-promoting and a cool leisure activity in public parks
- for performance-orientated training in the outside facilities of sports clubs
- for full-bodyweight training in schools
- for targeted training at universities
- as a training facility for REHAB clinics or health resorts
- as outdoor gym equipment on corporate premises
- as part of an outdoor CrossFit rack
- as outdoor fitness equipment on multi-generational playgrounds
Tips
Try out different grip variations on the pull-up bar (e.g. palm facing your face or facing the device), this works different muscle groups.
FAQs
This equipment is very versatile and allows a variety of challenging workouts to benefit different muscle groups during every training session. But care should be taken to make sure there are enough regeneration phases between individual workouts so that the body can regenerate and allow muscle growth. Ideally, there should be around 48 hours between individual workouts.
The individual bar elements of the standard calisthenics system are designed and certified for a maximum body weight of 120 kg per bar.
Impact attenuating surfaces should be chosen. We recommend synthetic fall protection material that is approved for a free fall height of more than 2 meters. Alternatively, floor materials such as bark mulch, wood chips, sand or gravel with standard-compliant properties and minimum layer thicknesses are also approved (EN 16630).
PRODUCT INFORMATION
| Model No. | JS-0235D |
| Elements | Vertical Bar Monkeybar Bar 2 levels (Heights: 2200 mm, 1700 m) |
| Maximum number of users | 4 |
| Maximum user weight | 120 kg |
| User group | Body height greater than 140 cm (EN 16630) |
| Material | Stainless-steel and plastic components (ABS) |
| Colour | Plastic components “Ruby red” (RAL 3003) – other colours on request |
| Certification | Tested and certified according to EN 16630  |
| Equipment dimensions (L x W) | 4200 mm x 4300 mm |
| Height above ground surface | 2332 mm |
| Free height of fall | 2328 mm |
| Movement space (L x W x H) | 8304 mm x 8404 mm x 4528 mm |
Similar Equipment
In addition to this multifunction unit, other playfit® equipment is also available where the emphasis is on strength exercises e.g. the playfit® Multifunction Unit MICRO, playfit® Horizontal Bars or the playfit® Stand and Pull model.
Additional Equipment for Calisthenics System
Suggestions for additional playfit® equipment for a comprehensive calisthenics exercise schedule:
Parallel Bar, Sit-Up Bench, Handstand Press-Up Trainer and the Jump and Reach.
Additional Equipment
If you require a set of outdoor-fitness equipment combined in such a way to allow a coordinated exercising schedule, please do not hesitate to contact us. We will be most happy to recommend an optimal combination based on recommended fitness-training schedules and sports science while taking into consideration any specific customer requirements.