Keila Chaliotis, Staff Writer
Well, as many of you already know, I’m a true fan of calisthenics and firm believer of natural supplements that help you maintain you body fit and for a longer period of time. So, here I am once again to elaborate on some more bodyweight exercises that you and many others, such as I have, can benefit from. I will also inform you of the many natural supplements that you can take while carrying out your workout routine.
You will probably remember of some of the workouts which we spoke of in one of my recent articles, but if you continue to read along, you will find some more interesting bodyweight exercises that are true muscle enhancers.
Standard push ups:
These standard push ups target your shoulders, chest and core, as well as your arms. Place yourself in a plank position on the ground, kepping both feet together and support your body with your arms. Keep arms and legs straight as you lower your body and inch off the ground and let your elbow fold to your sides. Doing 15 to 20 reps of 5 sets is a good start for all new comers.
Hindu push ups:
Hindu push ups will allow you to better the strength, flexibility and muscular endurance of your upper body. For those of you that are seeking to have a six pack, 100 of these push ups will give you the ‘drop dead’ abs so many dream of. As a plus, you also improve your conditioning levels by doing a set of high reps of this exercise.
Reverse push ups:
This push ups are not so easy to do, for they require your body to have flexibility in your arms and spine. Lie down flat on your back, your legs should be on the floor and bent at the knee. Your hands should be above your shoulders with your fingers pointing towards you. Push your body upwards with your arm and lift your hips off the ground with your body supported by your toes and the palm of your hand. 5 to 10 reps of 5 sets should be enough to do the trick.
Handstand push ups:
Handstand push ups are a neat way to build tricep muscles, but this exercise will send you feet over head. This exercise requires you to stand on your hands and push your body upwards. Leaning against a wall will help you balance yourself. Try doing 5 to 10 reps in each set.
Had enough about push ups? Here are some bar exercises that are a good working out your complete upper body.
Parallel bar dips:
Parallel bar dips are great for the tricep muscles. Grip two parallel bars and keep your arms straight, then slowly bring your elbow to your sides. Lowering your body is a dip which pumps your arm muscles. This will help create those nice and toned arms you urge for. Reps of 10 sets of 5.
Pull ups workout the lats, biceps and shoulder muscles. For pull ups all you need is a bar over your head. Grab on to the bar with both hands and use your arms to lift yourself up and drop down. Sustaining your body for about 5 seconds longer above the bar, will give you an extra burn. This is a full body workout and this exercise will give you ripped arms and shoulders. Reps of 5 to 10; sets of 5.
Other interesting bodyweight exercises are the rope climb and the walking push up:
Rope climbing is fun but challenging at the same time. This form of exercise works the forearms, biceps and core. All you have to do is pull yourself all the way up to the top using arms only and bring yourself back down the same way. Repeat the climbing for about 3 times.
Walking push ups are done in the same way of standard push ups, but the only difference of it is that after doing the amount of reps decided by you, you will hold your position up top and start to walk forward for about 3 to 5 feet and stop to once again repeat your reps.
Let us now talk about the supplements for your daily exercising.
Rather than taking megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible.
Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth.
You can also mix it with 3 to 5 grams of creatine to better the results.
Fish oil can help protect you from heart disease.
Just remember not to buy the cheap kind because it will leave you with hiccups and a bad taste of fish. The better the quality, the better the results.
There are thousands of pills that you can be taking, but forget them! These are the 3 you should be taking in order to fight disease, counteract bad genes, and simply live as long as possible!