Calisthenics (LOWER BODY EXERCISES)

健美操（下肢锻炼）

Calisthenics are exercises consisting of a variety of gross motor movements—running, standing, grasping, pushing, etc.—often performed rhythmically and generally without equipment or apparatus. They are, in essence, body-weight training. They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one's body weight for resistance; usually conducted in concert with stretches. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination.

Urban calisthenics are a form of street workout; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to be able to perform advanced calisthenics skills such as muscle-ups, barspins, and both front and back levers.

Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized "call and response" routine) to increase group cohesion and discipline. Calisthenics are also popular as a component of physical education in primary and secondary schools over much of the globe.

In addition to general fitness, calisthenic exercises are often used as baseline physical evaluations for many military organizations, such as the U.S. Army Physical Fitness Test and the U.S.M.C Physical Fitness Test.

exercises

Lunges

Performed by bringing one leg forward and almost kneeling on the back leg. Once the front leg creates a perfect 90 degree angle, stand up and alternate legs, keeping the back straight and chest out.

Jumping Jacks (star jumps/stride jumps)

Performed by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides. Sometimes known as jumping jacks and stride jumps or side-straddle hops in the US military.

Squat jumps ("Toyota jumps"/box jumps)

Performed by entering a squatting position, then using a plyometric jumping movement to jump as high as possible.

Sit-ups

Performed by lying down with the back on the floor, knees bent, and bottoms of feet against the floor. The shoulders are then lifted off the floor by tightening abdominal muscles and bringing the chest closer to the knees. The final movement is to lower the back to the floor with a smooth movement. This trains the abdominal muscles.

Crunches

Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominal muscles is performed. Shoulder blades are lifted off the floor, and abdominal muscles are tightened.

Chin-up

Much like the pull-up, except that the hand placement is reversed. The hands are facing the person as he pulls his body up using the chin-up bar. Unlike chin-up counterpart the pull-up, the chin-up focuses on the biceps muscles rather than the Latissimus dorsi muscle.[2]

Squats

Standing with feet shoulder width apart, the subject squats down as far as possible, bringing the arms forward parallel to the floor. The subject then returns to standing position. Squats train the quadriceps, hamstrings, calves, and gluteal muscles.

Calf-raises

Standing on a platform with an edge where the heels can hang (e.g. a curb), lift the body on the balls of the feet. The subject then slowly returns to starting position. This trains the gastrocnemius and to a lesser degree the soleus. A seated calf-raise trains the soleus.

Hyperextensions

Performed in a prone position on the ground, the individual raises the legs, arms and upper body off the ground

Leg raises

Lying on the back, hands in fists under buttocks, move feet up and down.

Plank

This is the name for holding the 'top' position of a push-up for extended periods of time. The primary muscle involved in this exercise is the rectus abdominis