Instructor Manual draft 2 funjax（讲师手册 2 funjax草案）.pdf

8 Calisthenics Calisthenics require minimal equipment and can be performed in almost any location. These In this chapter exercises can be used to develop and maintain muscle you will learn strength and muscle endurance, and can be particularly useful when strength training equipment about: is not available. Muscle Balance Proper form and guidelines for performing As discussed in Chapter 7, muscle balance is an calisthenics. important consideration when designing any strength workouts. Exercises should be selected according to which muscle groups they target (Table 7-2). Table 8-1 Designing a lists several calisthenic exercises and the muscle calisthenic groups they target. Use this table to design your exercise calisthenic routine. Also, you can add any of these program. exercises to your gym-based strength and endurance routines to create variety and alleviate boredom. Abdominal exercise Calisthenic Guidelines techniques. When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7. Detailed instructions are found in Table 8-1. (Table