O app de calistenia que acompanha você

Treinos de calistenia para todos os níveis e objetivos. Comece de graça, ganhe músculo, fique mais forte e torne-se quem você quer ser.

Treinos

Treinos de calistenia para alcançar seus objetivos

Treine em casa ou ao ar livre com planos que se adaptam ao seu nível. De rotinas para iniciantes a treinos avançados de rua.

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Fique animado com nossos treinos guiados

Mergulhe em nossa incrível biblioteca de calistenia. Seja você um iniciante ou um profissional de fitness, nós temos o seu suporte com treinos para todos os níveis e objetivos. Encontre o seu par perfeito e comece a arrasar.

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Acompanhe sua jornada de fitness

Veja o seu progresso disparar. Com o Calisteniapp, acompanhar seus ganhos é fácil. Obtenha informações sobre o volume de seu treino, confira seus mapas de calor muscular e veja você mesmo subir de nível em tempo real.

app de treino calistenia

Métodos diferentes para pessoas diferentes

Cansado das mesmas rotinas antigas? Nós entendemos. É por isso que oferecemos uma variedade de métodos de treino. Programas clássicos, rotinas EVO ou desafios - escolha o que te anima e esmague suas metas de fitness.

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Seu treino, suas regras

Assuma as rédeas com o nosso criador de treinos. Mais de 650 exercícios ao seu alcance - misture, combine e faça mágica. O que você vai criar?

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Compartilhe e inspire

Flexione, compartilhe e inspire. Mostre seu progresso e treinos para sua equipe. Tudo é sobre os ganhos e a glória.

Não é coincidência

Junte-se a mais de 2 milhões de atletas

4,5/5 no Google Play e 4,8/5 na App Store

A melhor. Estou no plano pro há dois anos e obtive resultados excelentes. Resistência, força, habilidade e estética, consegui tudo graças ao guia deste aplicativo nesta bela jornada de calistenia.

Roberto Duarte

Se a opção gratuita já é ótima, a opção pro tem que ser incrível. Estou super feliz. Sou iniciante, muito iniciante mesmo, e realmente tudo é simples, os exercícios podem ser feitos em qualquer lugar sem equipamento e está me ajudando muito.

Maite Ruiz

Muito útil para se adentrar neste mundo, intuitiva e fácil de usar. Seja você iniciante ou avançado, poderá encontrar rotinas adequadas, bem organizadas e explicadas, com vídeos caso tenha dúvidas. Após usá-la por algum tempo, recomendo-a 100%

Rubén García
Preços

Comece de graça, domine com o Pro

ATLETA BASE

  • Acesso a mais de 500 sessões, todos os objetivos e níveis
  • Acesso ao dicionário com mais de 700 exercícios.
  • Criação limitada de sessões próprias (máx 3).
  • Reprodução limitada de vídeo de exercícios (10/dia).
  • Treinos ilimitados
Comece grátis

ATLETA pro

Acesso a mais de 15 desafios.

Criação ilimitada de sessões

Acesso a mais de 35 programas de treinamento:

  • Seu primeiro muscle up.
  • Front lever.
  • Começando com pranchas.
  • Parada de mão por força.
  • Back lever
  • E 25 programas mais....

Acesso a mais de 23 rotinas EVO:

  • Construção muscular de peito e tríceps.
  • Construção muscular de costas e bíceps.
  • Construção muscular de pernas.
  • Construção muscular de ombros e tríceps.
  • Núcleo em casa.
  • E 15 rotinas EVO mais....

Mensal

9.99€

Trimestral

24.99€8.33€/m
Experimente 7 dias grátis

Anual

69.99€5.33€/m
Experimente 7 dias grátis

* Os preços podem variar dependendo da sua localização e método de compra. Os preços são exibidos em EUR.

Comece com Pro

FAQs

De carne e osso

Sem inteligência artificial, estamos a um toque de distância para o que você precisar

  • Sabemos que pode ser difícil começar a fazer ginástica, mas não se preocupe. Temos muito conteúdo desenvolvido para torná-lo o mais fácil possível para você.

    Rotinas

    Se você não tem uma assinatura PRO no momento, esta seção é para você. Aqui você encontrará as melhores rotinas para começar a treinar neste mundo maravilhoso. Mais informações sobre isso em nosso guia de rotinas.

    Aqui está uma lista de rotinas que consideramos ideais para iniciantes:

    Progresso inteligente

    É a nossa tecnologia mais avançada e a que recomendamos vivamente. As rotinas progridem em dificuldade conforme você avança, e novos exercícios serão adicionados conforme você completa os exercícios. Mais informações sobre isso em nosso guia de Progresso Inteligente.

    Programas

    Eles consistem em um planejamento dividido por fases para atingir um objetivo específico. Mais informações sobre isso em nosso guia de programas.

  • Em Calisteniapp temos muitos conteúdos (Progresso Inteligente, Desafios, Programas e Rotinas) nos quais não necessita de nenhum tipo de equipamento.

    Rotinas

    Contamos com uma seção completa dedicada às rotinas "em casa", que dispensam a execução de nenhum tipo de equipamento. Além disso, muito do nosso conteúdo dedicado a abdominais e pernas também não requer nenhum equipamento. Mais informações sobre isso em nosso guia de rotinas.

    Aqui está uma lista de nossas rotinas favoritas:

    Progresso Inteligente

    É a nossa tecnologia mais avançada e a que recomendamos vivamente. As rotinas progridem em dificuldade conforme você avança. Novos exercícios serão adicionados à medida que você completa os exercícios. Mais informações sobre isso em nosso guia de progresso inteligente.

    Programas

    Eles consistem em um planejamento dividido por fases para atingir um objetivo específico. Mais informações sobre isso em nosso guia de programas.

    Desafios

    Os desafios são desafios de 21 dias consecutivos de treinamento, com o objetivo de construir um hábito e aprimorar sua disciplina. Mais informações sobre isso em nosso guia de desafios.

  • Temos muitas rotinas que podem ser feitas em casa sem equipamento. E se você conseguir uma barra pull-up e algo que sirva de barras paralelas, por exemplo duas cadeiras, você poderá realizar a grande maioria das rotinas do aplicativo.

  • Os desafios são salvos no aplicativo para que você possa realizá-los quando quiser.

  • No Calisteniapp, você pode realizar treinos de todos os tipos. Trabalhamos a cada atualização para continuar adicionando novo conteúdo para todos os gostos e objetivos. Você tem centenas de rotinas (gratuitas) para trabalhar grupos musculares, em casa, força, alta intensidade, mobilidade, resistência, truques ou movimentos específicos... e muito mais! Também temos programas de treinamento para diferentes objetivos, nos quais você irá progredir fase por fase, preparando-se de maneira progressiva. Por último, temos os EVO routine, nossa tecnologia mais avançada, com rotinas inteligentes que se adaptam ao seu progresso em cada sessão e com as quais você conseguirá resultados espetaculares.

  • Antes de realizar qualquer tipo de exercício, consulte o seu médico. Não é recomendável utilizar o Calisteniapp se você estiver grávida, tiver alguma lesão, problemas de saúde ou se for maior de 65 anos.

    Para obter o máximo benefício do Calisteniapp, é importante que respeite as suas capacidades e limitações pessoais. Se sentir alguma dor ou desconforto enquanto pratica, faça uma pausa ou pare completamente. Se não tem certeza sobre a sua capacidade, consulte um médico antes de começar a usar o aplicativo. O programa não fornece orientação médica, mas depende de você ouvir o seu corpo, mover-se conscientemente e respeitar as suas capacidades.

    Os criadores, produtores e distribuidores deste programa não aceitam qualquer responsabilidade por lesões ou acidentes incorridos como resultado de seguir os exercícios do mesmo.

  • Sim, com o plano gratuito Base você pode acessar treinos e desafios sem custo. O plano Pro desbloqueia ainda mais funcionalidades para avançar no seu progresso.

  • Com certeza. A maioria dos treinos usa apenas o peso corporal. Há também opções avançadas com barras ou cadeiras.

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How does your body weight affect your pull ups: real data analysis

How does your body weight affect your pull ups: real data analysis

We recently theorized abouthow body weight could affect the ability to do pull-ups. Both for a single pull-up or doing sets of many repetitions. We were commenting on the issue ofpeople who use being bigger or heavier as an excuse to do fewer pull-ups, and we explained that actuallyin Weighted Calisthenics or Streetlifting competitions those who lift the most weight in pull-ups are those in the heaviest categories, specifically on the -87 kg category the -94 kg. and the +94 kg categories If we go to specific examples we have the Spanish Pere Coll, capable of lifting 116.25 kilos with a body weight of around 87 kg. Miguel Street Lifter capable of lifting more than 100 kg. weighing about 95 kg. or the Ecuadorian Xavier Overbar, who lifted 106.25 kg. weighing 91 kg. I think here we can see that,at the very least, the heaviest athletes do not have as great a handicap, as could happen in other modalities or sports, where heavyweights would have no chance against light weights. Several of you told me a detail to take into account, and that is thatin terms of relative weight, there is a clear difference. For example, for a 95 kilo athlete, lifting 100 kg. involves lifting 105% of his body weight. While for a 70 kg athlete lifting 100 kg. involves lifting 140% of his body weight. This would seem to indicate that, in a fictional world where light athletes lifted the same as heavy athletes, lighter athletes would have a great advantage when working only with their body weight, since it would represent a much higher percentage of their true capacity. . But the point is that in real life, as you can already guess, light athletes do not lift the same as heavy athletes, andit would be necessary to carefully analyze how the numbers and percentages vary.Therefore I give you the good news that I have taken the trouble to obtain real data from the world Street Lifting championship, analyze it and interpret it so that we can solve this mystery of pull-ups and body weight. Lets go for it.

How does your body weight affect your pull ups: real data analysis

Yerai Alonso

What is Calisthenics? How is it different from other disciplines?

What is Calisthenics? How is it different from other disciplines?

Thanks to the popularity that it has been acquiring in the last decades, Calisthenics has been evolving, establishing itself and defining itself, so that we can see more and more clearly what it consists of and what its properties are as a training system. In this article we are going to give a clear and concise definition of what Calisthenics is, its main characteristics, how it differs from other disciplines, its historical development and other frequently asked questions.What is Calisthenics?Calisthenics is a sports discipline based on body weight training that is usually performed in outdoor bar parks using distinctive exercises such as pull-ups, dips, push-ups, muscle ups, handstand, planche or front lever.Etymological root of the word CalisthenicsThe word Calisthenics comes from the Greek "kalos" which means beauty and "sthenos" which means strength.What are the main characteristics of Calisthenics?-It is based on training with body weight. Calisthenics are compound exercises that use multiple muscle groups and work with body weight. Some of the most typical exercises are pull-ups, dips, push-ups, squats, muscle up, handstand, planche, front lever, back lever, flag, pistol squat, etc. -Continuous learning. The way to advance in Calisthenics training is to be able to do more difficult, more technical exercises, learning skills and tricks and better controlling your body. -Training several physical qualities. In Calisthenics, strength, resistance, agility, balance, self awareness, flexibility and mobility are worked on, in addition to achieving aesthetic results of increased muscle mass. -Strict technical and aesthetic execution. In Calisthenics you try to perform the exercises in the strictest way possible, without sacrificing the technique to seek to do more repetitions. Balancing, inertia, "kipping", asymmetries or unwanted partial ranges are avoided. In the static exercises, locked elbows, pointed feet, correct positioning of the scapulae and hip, "hollow" position and correct alignment of the body are valued. -You can train on bars or without equipment. Calisthenics is usually trained in outdoor barbell parks, but it can also be trained at home without equipment. By simply training on the floor, with a wall and with a height such as a bench or a chair, you can carry out intense and complete training of all kinds. -Is free. Modern Calisthenics emerged as an alternative to gym training for people without resources, so you can train on the street or at home without equipment or with very basic urban equipment. -Creates community. Training groups are usually created in Calisthenics parks, which give a positive influence, motivation and support for people who may be going through difficulties.What are the most common exercises in Calisthenics?The exercises that are considered basic of Calisthenics are pull-ups, dips, and push-ups. In addition, there are very distinctive exercises to this sport, such as the muscle up, the front lever, handstand, planches, the human flag, the pistol squat, the handstand or the back lever. Most of this exercises are also performed in Gymnastics, but on the rings and in a completely different environment or setup, which makes it easy to differentiate between them. From the Calisteniapp team we have developed an app so that you have free calisthenics routines at your disposal, training programs to learn the different exercises and tricks, smart routines and much more. Take a lookhere.

What is Calisthenics? How is it different from other disciplines?

Yerai Alonso

How to combine Calisthenics and Gym weigh training

How to combine Calisthenics and Gym weigh training

In this article we present a complete guide on how to combine Calisthenics and Gym, both for calisthenics athletes who want to combine with weights, and for gymbros who want to combine with calisthenics. I'm going to try to make the guide as complete as possible and touch on all the important points so that it's useful to you, so without further ado, let's get started.Why combine them?First, let's talk about why combine these two disciplines. I think the most important thing is that you do it if you practice one of the two and the other catches your attention. For example, there are many cases of people who go to the gym, but the ability of calisthenics athletes to do muscle up, handstand, planche, front lever, etc. is very interesting and would like to try and see how it goes. It also happens with calisthenics athletes who usually train in the park, but in winter they sign up for a gym to be able to train more comfortably and use some of the machines, dumbbells or free weights. Also another very common case is that of people who go to the gym and find it extremely boring and monotonous, while calisthenics seems very fun. And the same with calisthenics athletes who have been on the bars for many years, and need a change or a different stimulus. Also, regarding the main golas I think it is important that you only combine both disciplines if it is in line with your objectives. For example, if you are in the gym and one of your goals is to improve your body control, your agility, or learn some skills, it is a perfect fit to combine with calisthenics. Or if you are a calisthenic athlete and one of your goals is to improve your aesthetic appearance or increase your maximum strength, it is also a perfect match. However, if, for example, you are a calisthenic athlete and your goal is to focus on improving planche and front, or statics and dynamics, it does not make much sense for you to combine. Another important issue, which we already mentioned before, is convenience. Perhaps your discipline is calisthenics but you live in a very cold and rainy place and it is convenient for you to train in the gym a few days, or perhaps what you like is going to the gym but it is too far away and you have a calisthenics park next to your home, or some days you don't have time and prefer to stay at home training. These are cases in which you could get a lot out of combining both disciplines. Finally, experience has taught me that there is an important psychological issue, which is that some calisthenics athletes think that to get really big they need to lift weights, or to grow their legs, and no matter how much you try to argue against that belief they have it in their brain and you are not going to convince them. The same happens with people who go to the gym and, for example, feel that no matter how much they train their backs, the stimulus that pull-ups give them is not given by any machine or weight, and they are totally convinced of this. In those cases, I think it's great that they combine, since in the end the important thing is that you are happy with your training and feel that it is really effective, and the possible, let's say, placebo effect that this entails, will be really useful and beneficial. .

How to combine Calisthenics and Gym weigh training

Yerai Alonso

Calisthenics Shoulder Exercises - from worst to best

Calisthenics Shoulder Exercises - from worst to best

To get to a good level in Calisthenics, one of the most important muscles that we must strengthen are those in the shoulder joint area, specifically the anterior deltoid, or what we colloquially know as "front shoulder". But it happens to be that this musculature is not only important at the level of strength, but also at the aesthetic level it gives a very positive aspect to our physique. Many people are not very clear about the exercises that best work this area, so today I bring you a list in which we will order exercises that involve the anterior deltoid, according to my personal criteria and expertise from worst to best.BiomechanicsBefore looking at the exercises that involve this muscle, let's try to understand a little why they do it. At a biomechanical level, the anterior deltoid is mainly in charge of the flexion of the arm, which would be the movement that we see in the image below: Therefore, all exercises that require strength to perform that shoulder flexion, even in different body positions, will have some involvement of the anterior deltoid. It also has an implication in the movement of adduction of the arm and internal rotation, but at the level of calisthenics we will focus more on the flexion of the arm. Now lets see the exercises:1. Push-upsThe classic floor push-ups do provide some stimulation to the anterior deltoids, but the range of motion is fairly limited, with most of the load being spread between the pectorals and triceps. So this exercise is not very effective for our shoulder. If we add incline, raising our legs, we will add load on the shoulder and range of motion to the arm flexion, so it would increase the intensity and be slightly more effective than regular pushups.

Calisthenics Shoulder Exercises - from worst to best

Yerai Alonso

Sets and resp: how many to do?

Sets and resp: how many to do?

In training terms, a set is a number of repeated movements associated with the contraction and elongation of one or more muscle groups. The number of sets and repetitions changes according to the objectives of each person, but this article will focus on the two most important aspects for who writes, which are hypertrophy and strength. HYPERTROPHY

Sets and resp: how many to do?

Yerai Alonso

How to Start in Calisthenics from level Zero

How to Start in Calisthenics from level Zero

In this article I want to do a guide for people who start completely from scratch, people who don't have any strength, old people or similar situations in which doing the basic exercises such as pull ups, dips or push ups is not a fair option. We will see which specific exercises you can do and how to adapt the basics in calisthenics to lower its difficulty by a great deal so you can build strength from there. If you want to start calisthenics in a good way, that allows you to have the best possibilities in this sport, I think that you should aim to learn basic progressions for push, pull, legs and abs exercises.

How to Start in Calisthenics from level Zero

Yerai Alonso