5 hardCORE exercises!

1. Leg raises



2.Plank



3.Hanging oblique raise



4.Hanging windshield wiper



5.V-Sit hold

5 ab exercises that BURN!

1.Front lever



2.Leg Raise

3.L-Sit



4.Dragon flag

5. V-Sit

How working out affects your body?

When you finish(kill) your workout you usually feel completely exhausted, full of pain, cramps sweaty and hyperventilated but somehow inside of you there is a satisfaction and strength. When you work out you don't just work out your muscles, in fact but your whole body is participating in your workout and your whole body is giving the maximum and that pain you feel in some particular moment of your workout will be the strength that you will feel tomorrow or maybe couple days later but eventually you will  feel it. So here is the list of body parts and organs which are active through workout session.

1.Muscles
This is too obvious because main goal of working out is to develop and steel your muscles but did you ever wonder what are your muscles doing when you are pushing them to the limit.  We all know that are body needs glucose (simple monosaccharide) which is stored in form of a glycogen in order to produce energy required to contract muscles. Our body also needs ATP (adenosine thriphosphate) which is stored in cells in a small amounts as glucose so our body is quickly burning up those supplies and it needs more oxygen in order to produce more ATP. More oxygen means that more blood needs to  pumped in muscles. Without enough oxygen, lactic acid will create instead and you will feel soreness which means that the muscle tissues were torn apart and eventually they will repair and grow stronger if you supply them with nutrients.

2.Lungs

When you are working out your lungs are very busy because your body needs extra oxygen in order to supply all the cells and to provide them normal functioning. When we are working out our body needs 15 times more oxygen than when we are relaxed and at normal heart rate. As we breathe in our lungs spread to consume more air in order to provide more oxygen to other organs (their cells).

3.Heart

When you are working out, heart rate increases to provide more oxygen (through the blood) at a quicker pace. The more you work out, the more efficient the heart becomes at this process, so you can work out harder and longer. Eventually, this lowers resting heart rate in fit people. Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people. So this is probably one of the best reasons to start working out because healthy heart means the healthy life.

4.Brain

While you are working out increased blood flow will have a positive effect on your brain supplying it with more oxygen. The brain cells will start functioning at a higher level, making you feel more alert and awake while working out and your concentration level will definitely be higher. When you work out on regular bases, your brain gets used to this frequent ''wave'' of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke. Working out also has impact on chemical messengers in the brain called neurotransmitters, which include endorphins and it also has positive result on your hippocampus which is in charge for learning and memory.

5.Skin

When you work out your body produces heat (like car engine) and that heat must go away in order to cool your body down because high body temperature can have very dangerous consequences on your organs and the whole system like protein coagulation. Blood vessels in your skin dilate, increasing the blood flow to your skin in order to release the heat into the air. We have two types of sweat glands, eccerine glands and apocrine glands. Eccrine glands provide odourless perspiration directly onto the skin's surface (mixture of water,salt and electrolytes). Apocrine glands are more represented in hair-covered areas and they produce greasier sweat which often result in odor.

CHALLENGE #5

5 best calisthenics exercises for killer muscle and strenght gain

1.Push Ups

Some will say push ups are mother of all exercises because people have been doing them for ages and they target the whole upper body. There are countless ways of doing push ups and the best part is that they can be performed anytime and anywhere so there are no excuses for not doing them.

Target:chest,triceps,abs

2.Pull Ups

Pull ups are MUST DO exercise for all street workout routines because they also hit the whole upper body especially lats and biceps. Hardest pull up variation is one handed pull ups and pull ups get harder with grip width increasement.

Target:back,arms(biceps,triceps),shoulders,abs 

                                 

                              

3.Chin Ups

Chin ups are the best and most affective calisthenics exercise for biceps and you can many different types and affecting many different muscle groups by changing grip width. The hardest and the one with the most gain to your muscles variation of chin ups is the one handed chin ups.Try them!

Target:biceps,lats

4.Sit Ups

Probably the most popular ab exercise around the world firstly because its simpleness and secondly because its effect and impact on ab muscles.You can do numerous types of sit ups but one thing is certain: it will burn after it.

Target:abs,back

5.Squats

You probably heard that squats are the best leg exercise and they certainly are. They can be performed with weights or without them, it's your choice. Hardest variation of squat is one leg squat which requires core and leg strength and of course body stability.

Target:legs