Getting Ripped with Calisthenics

27 April 2019

Have you ever experienced hard-hitting or heavy breathing in any of your workouts? Then, you need to try calisthenics. It ‘s a great body exercise strategy when you want to get that full, well-muscled, and a lean physique which is usually a preserve for the Hollywood actors and athletes. Calisthenics is one of the underrated workouts in the world of fitness yet it is such a rewarding one when done rightly.

Continue reading and learn some of the calisthenics moves that will give you a fulfilling experience

Overhead squats:

Ensure your legs are nearly shoulder-width and squat as low as you can while raising your hands above your heads. Then keep you’re your knees and feet facing forward. Lean your torso forward and squat as low as you can, and be careful not to overdo it. Keep the torso upright and let your arms fall forward. Stand straight without any movement of the body or arms, exhale, keep your feet and knees facing forward; repeat that ten times.

Inclined pull-ups:

With a sturdy horizontal bar, like the one on a smith machine. Set the bar between two to three feet high. Get your shoulders apart, grab the bar and crawl under it so that your chest is below it. Ensure your hips and feet are widths apart. Pull yourself up, tighten your buttocks, and exhale. Try as much as you can to push your chest until it touches the bar. For great results, get the best bodyweight tools to get ripped from an experienced and reputable shop.

Ball push-ups:

On top of the stability ball, push your shins and the tops on top of the stability ball. Lower your body until your chest almost touches the ground while tightening your buttocks. Don’t, move the body or the ball, repeat up to 12 steps and as you push yourself back up, exhale. This exercise is better performed with other people and do them without rest for more than twenty minutes.

Crunches:

There are few variations of these that you can apply and get the best out of calisthenics. Keep your knees at 90 degrees as you lie on your back. Get your hands behind your head or by your sides. Make sure there is an alignment of your spine and the head. Then using your abs, lift your torso slowly and then slowly, return to your position.

Ball crunches:

With a Swiss ball, your range of motion is extended and there you create a degree of instability and that effect helps your abs to work harder. As you lie on the ball, ensure your shoulder blades are held firmly against the ball. Try rising as you keep your abs contracted and then slowly go back to your starting position.

Knee Raises:

Using a bar to hang on, tilt your pelvis and then engage the abs without relying on your hips. Raise your knees as high as you can as you hang on the bar. Hold the bar for as long as you can.

To get the best out of calisthenics, you should try a mix of the many styles, utilizing the many types of equipment there is. That will help in ensuring your muscles get the best of workouts. Find the best workout tools to get ripped here.

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5 Ways To Get Healthier In The New Year

Every year, millions of Americans swear to themselves they are going to be healthier in the new year. In keeping with this tradition a “New Year's Resolution” is promised and they began to become excited about the new changes about to happen in their lives. Sadly, by February 14th, 80% of these new promises are abandoned and people return to their old habits and old life. If you are someone who has made a New Year’s Resolution this year, then you must first understand that nothing will change unless you are ready to make a change. It doesn’t matter how big the promise you made to yourself is, if you’re not dedicated and consistent, nothing will happen. However, this year is different. For once, you’re not going to be merely a statistic. You are going to advance your promise and build on a new life and a new you. If you are ready to take on the challenge, more than likely, you have committed to becoming healthier in some form or fashion this year. If this is true, you will need a jumpstart on your progress to get your body back on track. Here are five ways you can use to get healthier in the new year and become that person you’ve always wanted to be. 5 Ways To Get Healthier In The New Year: #1- Eat The Right Foods The very first thing you have probably noticed about your New Year’s Resolution in being more healthy is that the foods you used to eat no longer apply to you. When you begin to understand that the majority of your health and how you feel originates from the foods you eat, you begin to realize that there are a lot of options you have been including that shouldn’t be there. First and foremost, you need to do an account of your cupboard and refrigerator. Throw out all of the processed foods, foods with high sugar and high-fat content. Throw out the sodas and minimalize your caffeine intake. Remember, everything you put into your body is going to be converted into something. It will either be converted to fat or metabolized into energy and picking the right fuel for your body is essential. Make sure to include foods that have leafy greens and other vegetables, legumes, nuts, and foods that are high in protein and still lean. Some of the best foods that fit these criteria are fish like salmon. Each of these options is going to help your body get back on track and allow you to get the most out of every meal you eat. One of the biggest failures in a diet plan is that plenty of people know they need to diet, but they fail to plan it out. Don’t forget about planning. This is where you consider all of your meal options for the week. Eventually, time will get away from you at some point during the week and you will be tempted to drive through a fast-food restaurant. Proper planning can help you avoid this catastrophe. Get the right foods by thinking smartly. #2 - Do A Detox Some people have learned that one of the best ways to get your body back on track to being more healthy is by doing a detox regime. If you have eaten processed foods, high fat, plenty of sugar, or anything negative like this, a detox will help your body flush out all of these unwanted materials so you can start fresh. There are many kinds of detox programs that you can try. Take some time to learn about each one so you can be educated enough to pick the one that is correct for your body. Look at the testimonies of every customer to determine which program would be the most beneficial for you. When you’re looking for a detox, try to stay as organic and natural as you can. Don’t consume anything that has chemicals or harsh substances in it because the purpose is to get these unwanted materials out of your body, not put more in. #3 - Try Herbal Health For Once When you begin to realize that organic and natural solutions are the best route to take for brand new health this year you start to understand that plants can provide the most benefit for your body. When you think of health and wellness, you should think of wholeness. If your body looks great but your mental state is suffering, you’re not healthier. Since your mind is part of your body, don’t forget to include this important muscle in your routine. Herbal remedies are the best option for your mind as it responds better to botanical solutions. For instance, pure natural CBD oils are some of the best remedies you can use to provide homeostasis for both your mind and your body. It has been said that CBD oil can help with cognitive function, provide a feeling of balance, helps with pain and inflammation, aids in PTSD and depression, and much more. Your mind is an important aspect of your health and many people disregard this aspect of their wellness. Herbal health is an important aspect of overall wholeness because it includes every aspect of your life - your mind and your body and that’s important. #4 - Get A Healthy Gut Did you know that the gut microbiome plays a very important role in your overall health? That is why you must always consider gut health when you are adopting new routines in your daily diet. The gut is a crucial system of the body because it helps your system break down food and metabolize energy. This is only a small portion of what the gut is responsible for, however, at times people can have problems with their gut which can lead to bigger issues later. Issues like yeast overgrowth are a common problem that occurs. It is imperative to manage issues like yeast overgrowth and maintain harmony within the digestive system. When it comes to gastrointestinal health in the twenty-first century, many people are becoming more educated about how to use preventive measures to keep a healthy gut. They understand the symptoms of GI conditions and can monitor these changes periodically. However, one of the most important parts of this process is to include a functional medicine doctor like a chiropractor into your monthly routine to ensure gut health. Symptoms of poor gut health could be constipation, irritable bowel syndrome, colitis, and much more. If you feel like you have one or more of these conditions in your gut, it is important to consult your primary functional medicine practitioner to develop an ongoing process to keep these symptoms at bay. Just because you have some or all of these ailments doesn’t mean your body cannot be healthier in the new year. It just means you need to be more proactive with your body in order to ensure better gut health. When your gut is happy, your entire body functions properly and the way it should. #5 - Drink More Water One of the most commonly known facts about health is how we should all be drinking more water. Make sure you’re getting your eight cups every day. Everyone already knows this, however, it is one of the easiest things to forget about. You can become consumed by exercise and diet and forget some of the simplest things for your health. Essentially, water is needed to carry oxygen throughout the body. It helps with a massive amount of wellness-related items in your body and when you decline your body of this much-needed asset, you suffer the consequences. Make sure you are getting your daily amount of water every day, and make sure this water is filtered goodness, not that town stuff that is full of fluoride. Be Who You Know You Can Be If you are considering a healthier in the new year, then you probably already know how difficult it can be to make these changes happen. The one thing you should focus on is small goals and meeting those goals every week in order to be healthier in the new year. So many people push themselves to lose 100 pounds in the first month, and then they fail so they give up. Aim small, miss small and that is the key to changing your lifestyle so you can be who you know you can be in your life. You must get healthier in the new year with the above tips. Read Also: Why City Living is the Healthiest it’s Ever Been How to Stay Healthy and Fit Despite a Hectic Schedule

8 Motivations to Start Up Health & Fitness

The holiday season is officially over, which means it’s time to start working off some of the extra pounds you picked up at mom’s house. While people generally love the idea of looking like the dudes who do commercials for home-exercise equipment, most of us still hate working out and dieting. If you are one of them, don’t worry. There are a ton of startups offering the kind of motivation you need in the form of mobile apps. Such apps use activity tracking as well as fitness and health risk assessment apps. Today we’ll be exercising our startup muscles by taking a look at some of these young companies and what makes them tick. 8 Motivations to Start Up Health & Fitness: Fitness gamification is huge right now, which makes sense given that it adds a much-needed dimension of play to the arduous task of getting fit. A great example of fitness gamification is Tep, which is basically a cross between a fitness tracker and a Tamagotchi; though, in the case of Tep, the star is a niftily-designed giraffe rather than a globular cluster of black pixels. The more a user exercises, the better the giraffe does (users can buy their long-necked pets treats with rewards points they earn from walking, running and cycling). If users slack off, though, it’s curtains for the poor creature. According to the app’s creators, a group of five super-talented self-starters from Szeged, Hungary, «Tep’s competitive edge relies on emotional connection and the mental „threat“ that the beloved pet might suffer from the lack of proper physical activity and thus offers a solution for curve fatigue effect.» Does that sound a little dark? Sure. But it’s for a good cause. The founding team’s goal is to help users lose eight million pounds of fat in the next three years; there’s also talk of buying a giraffe. The founding team built Tep on their own time and dime, but are currently funded by Traction Tribe and prizes from Microsoft’s Imagine Cup. Tep is available in beta for Android and Windows phones, with an iOS version coming soon. Wokamon If you like the idea of a digital workout buddy helping you toe the line, but giraffes aren’t really your thing, then you might dig Wokamon, which comes to us from Mars Zhu and Hazim Abdul Hamid of Noodum. Wokamon features dozens of animated monsters that get bigger and stronger as you do. Since it comes with a pedometer and syncs with wearables like Jawbone, Fitbit, and Up, you can be sure that every calorie burned gets counted and fed to your growing army of critters. Connecting with friends on social media through Wokamon earns you reward points, which you can burn on unlocking new creatures. Noodum and Wokamon are currently being funded by an $18,000 seed investment from Manchester Metropolitan University’s Innospace Incubator. Gamified fitness apps like Wokamon and Tep have a lot of options when it comes to future monetization. They can either take the Zombies, Run! The approach of charging for downloads (which works if you’re as niche and well-made as that app) or offer in-app purchases for things like new backgrounds, characters, or crystals and boosters for your pet monsters. For now, though, we can take advantage of both Tep and Wokamon for free. Teamster Teamster is an iOS app that, contrary to its name, has absolutely nothing to do with trucking. What teamster does do, though, is help you connect with other people in your area who are interested in the same sorts of athletic activities as you. Conveniently, users are able to identify which sports they like and their level of skill in each on a scale of 1 to 5, which means you won’t be totally outmatched when you meet up for a game with other users. When you find another user who shares your interests and skill set, swipe right in the app to add them to your team. Sounds like Tinder is ubiquitous, doesn’t it? Users can then create activities for other users or teams to join. Teamster comes to us from the Melbourne based duo of Henry Chan and 22-year old Sam McCallum, who has a background in competitive running, cycling, and skiing. Actually, 2015 is shaping up to be an awesome year for apps that bring social networking logic to the gym. Take Boston-based Perspyre, for example, which is coming out soon with a beta version for Android and iOS. The whole point of Perspyre is connecting people who love to sweat and giving them access to workouts, advice, and motivation. Users can log into the app via Facebook and take post-workout selfies, record workouts, and brag about new personal records. Though it’s admittedly a little intense for beginners, Persypre is perfect for those who are already «motivated and dedicated» enough to willingly visit Crossfit and P90x classes. Perspyre is the brainchild of Jason Chisholm and Jeremy Mays and has received $25,000 in seed funding from John Piret of the investment firm Newbury Piret & Co. If Perspyre sounds like it’s right up your alley, keep an eye out for the soon-to-be-launched SternFit iOS app which also gives workout buffs a great platform for sharing pics, tips, and workouts. Rocket Journey If your meteoric rise to peak physical perfection is still in the launch phase, you’ll find a helpful companion in RocketJourney, which bills itself as the «smartest and friendliest way to a fitness lifestyle.» The app’s founding trio of Carlos Ayala, Pablo Artee, and Ernesto Cambuston has received funding from 500 Startups, the seed fund and startup accelerator comprised of Google and PayPal alums. RocketJourney tracks all of your fitness activities from cycling to yoga to lifting to competitive eating — just kidding about that last one — and verifies that you’ve actually worked out through GPS and wearables integration. The app motivates you to stick to your fitness regime by giving you points for completed workouts and taking away points for missed ones. The same logic holds true for user-created «teams» which add the pinch of peer-pressure that it just might take to keep you on track. You can register for updates on RocketJourney’s release on the website. OneSet OneSet — «Vine for Fitness» — is another promising app to stay tuned for in the months to come. Users can create 15-second videos demonstrating an exercise or «stack» other users’ videos into workouts. Since videos are organized by muscle group or goal, it’s easy to find the right moves for you. OneSet’s founding team is based in Waterloo, Canada, and consists of brothers Amad and Shameel Abdullah, as well as full-stack developer George Xu. GYM radio Sometimes all it takes to reach the athlete within is finding the right music to sweat to, or the right gym to do it in. Though GYM radio’s online music streaming service has been around since 2013, its new iOS, Android, and Windows phone releases have made it easier than ever to get amped up and pumped up at the same time. The app features three music settings — cardio, gym, and hardcore-tailored to give your workout the right feel. Here’s the best part: GYM radio is completely ad-free, which means your runners high won’t get interrupted by voice-actors pitching toothpaste or discount car insurance. GYM radio also offers a premium upgrade which, for a monthly or yearly subscription, will let you listen offline, skip songs, and get access to material unavailable on the standard version. Gymhopper Gymhopper — «Uber for gyms»- is a Swiss startup that aims to help you find the right gym by offering its users discounted individual training passes. Gyms benefit from the app by getting a little extra exposure as well as a shot at their target market, people who are actively searching for a new place to get sweaty. Gymhopper is currently in series A fundraising but expects an iOS release later this year. What can fitness startups learn from RunKeeper? Figuring out how to actually make money with your app is a problem that can plague even the biggest of startup fish. Each of the aforementioned apps will have to figure out the right monetization strategy for their product and user-base. One good model employed by the leading fitness tracker RunKeeper is to partner with other businesses to provide sponsored advertising to users. That means Teamster’s users could theoretically get discounts on Nike products for showing up at local softball games, and Perspyre users could get 25% off gym memberships for visiting p90x classes 3 times a week. There are a lot of good ways to get back in shape, and a lot of good startups out there creating more every day. Read Also: 8 Fitness Hacks That Will Make Your Life Better How Do I Get Back In Shape? Fitness Experts Share Their Tips!

Marathon Training Section. Breaking Through the Wall

Every runner knows what “to hit the wall” means and almost every runner lives in fear of it interfering with their race. During a marathon hitting the wall is the main problem, thus, breaking through wall is the number one priority as the success with the race depends on it. The wall is considered as the most difficult period in a marathon when things transition from being just hard to being really very-very hard. It is a specific runner`s condition of sudden fatigue and loss of energy. For most runners, the latest 6.2 miles (or 10-K) of the marathon are commonly the toughest part of the race when the legs feel like if they are made of cement, when the stomach is queasy, the head starts getting dizzy and negative thoughts flood the mind. The wall is hard to describe to a non-runner as it`s something that needs to experience to understand. Jerome Drayton, winner of the 81st Boston Marathon, said it best: “To describe the agony of the marathon to someone who's never run it is like trying to explain the color to someone who was born blind.” Some athletes call it “wall”, some also call this state “bonking”. But it doesn't really matter how to call it, it`s more importantly, what to do about it, namely, how to break through the wall and reach the finish line first. The key to avoiding the wall or at least minimizing its impact on your race is understanding what`s going on in your body and preparing yourself for it with proper training, intelligent race management, right nutrition and appropriate hydration strategies. Prepare Your Body For The Race If you include the long training runs in your training program you'll be able to train your body for the marathon. Your long runs are the best training for avoiding the wall as they will condition your muscle for a marathon distance. By the way, they help you build your endurance and make your muscles more injury resistant. You have to experience and stimulate the exertion of the marathon every day, preferably 16 weeks before it. Your long runs should be done slowly (at least 2 minutes per mile) than the marathon pace. Remember, here your goal isn't a distance, here your goal is duration! For example, if you run training commonly lasts 4:30 hours, your long run should last 4 hours (it means 3 hours of long runs in the morning and an additional hour in the evening). Analyze Nutrition Matters When your aim is to win the marathon you have to draw your attention to the right nutrition strategy. If you prepare your muscles with daily progressive long runs that's great, but don't forget your muscles are fueled by using the combination of fat and glycogen. The harder you're pushing yourself, the more fuel your body needs. So you should eat before the marathon and during it! At least 300 calories you need to take in an hour before the race to raise your blood sugar level and help your brain concentrate on the task. Then every hour of the marathon you should consume about 200 calories. That can be candy, a banana, cookies, energy gels or an energy bar. It would be better if you work out what fuel is easiest for you to transport, use and digest before the race. Drink More Often It`s equally important to stay hydrated during the marathon. When you lose water through sweat, your overall blood volume is decreased and that's why there's less blood available to carry oxygen to your muscles. So dehydration also leads to the marathon wall. Try not to pass the early water stops even if you feel that you're not thirsty! By the time your body tells you it's thirsty, you're already dehydrated. You have to drink two 8-ounce glasses of water or sports drink 2 hours before the marathon and take in 6 to 8 ounces of water or sports drink at every water station every 15-20 minutes of the race (of course, depending on the weather conditions, your body size and sweat rate). This will help you avoid dehydration so your blood will move smoothly from your heart to your leg muscles, providing the oxygen to those muscles and shuttling waste products away. By the way, consuming enough fluids keeps sweat flowing that cools you down and helps you ease muscle cramps. Don`t be afraid to lose your precious time, just stop and drink. These few seconds will pay off further. Follow Proper Marathon Race Management The biggest and most common marathon race mistake is to start the marathon too fast. Of course, you feel so strong and full of energy early in the race, so you tend to run too fast. Don`t do that, in no case! If you want to cross the finish line you have not to overestimate your potential. Keep in mind that you have to save your energy for the last 6 miles. Use Head Games To Reach The Finish Line To make the last 6 miles easier you shouldn't focus on how your body is feeling or your fatigue, if anything, you can visualize yourself in another situation and try to dissociate. For example, don`t concentrate on the race you may imagine yourself by the sea or visualize achieving your goal. The main thing is to think of something nice and you'll cross the finish line before you know it! As you see with the right training program and racing techniques, proper nutrition, hydration and mental strategies you can easily make the last 6 miles of your marathon and defeat the wall once and for all. Read More : Why Jumping On Trampolines Is More Beneficial Than Running Or Jogging? How To Train Your Brain With Math Yoga For Pregnant Women Helen Rogers is an editor of http://thecrossfitshoes.com/ She helps people get stronger. She shares running and sports questions, beauty tips. All her stories are result-oriented and make her readers become healthy, wealthy and wise.

Getting Ripped with Calisthenics

Overhead squats:

Inclined pull-ups:

Ball push-ups:

Crunches:

Ball crunches:

Knee Raises:

5 Best Sports To Lose Weight Fast in 2020

10 healthy habits to improve your health

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Related

5 Ways To Get Healthier In The New Year

8 Motivations to Start Up Health & Fitness

Marathon Training Section. Breaking Through the Wall

Getting Ripped with Calisthenics

Overhead squats:

Inclined pull-ups:

Ball push-ups:

Crunches:

Ball crunches:

Knee Raises:

Share this Article

5 Best Sports To Lose Weight Fast in 2020

10 healthy habits to improve your health

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related