Think of your immune system as a shield against infectious elements such as germs and diseases. A strong immune response can also help you to recover faster from injuries—both minor; such as bruises and aches, to more serious ones; such as bone fractures or torn ligaments.
One good way that people can boost their immune system is through regular exercise utilizing their own bodyweight. Not only that, but bodyweight exercises also help to promote stronger bones, muscles, and a more vigorous metabolism.
Here are some bodyweight exercises that don’t require you to be at a fitness center, and also don’t require any fancy workout—just your own body. Try to fall within the instructed number of repetitions; if you can’t, work up to the minimum, gradually.
Push Up Analysis
The push up is a great exercise for building up the muscles of the chest. The shoulders and triceps will be indirectly involved as well.
The push up is known as an old school movement that nearly everyone has performed at one point or another in their lifetime. This exercise is extremely beneficial in not only building up your chest but also promoting healthy shoulder stability.
You can include push up in any of your chest workouts, upper body workouts, push workouts, and also your full body workouts.
Push Up Instructions
Assume a quadruped position on the floor with your hands palms-down under your shoulders. Keep your toes tucked and knees under hips.
Extend one leg at a time and assume a pushup position—with your legs straight, elbows extended, and head in a neutral position looking at the floor.
Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
Descend until the upper arms are parallel or your chest touches the floor.
Push back to the starting point by extending the elbows and driving your palms into the floor.
Repeat for a total of 6 to 14 repetitions.
Pull Up Analysis
The wide grip pull up is a variation of the pull up and an exercise used to target the upper back muscles such as the latissimus dorsi.
Vertical pulling movements, such as the wide grip pull up, are foundational movements that should be included in your workout routines. So, once you’ve found a variation you like and feels comfortable to you, master it as it will benefit you from a strength and aesthetic standpoint.
The wide grip pull up can be incorporated into back workouts, pull workouts, upper body workouts, or full body workouts.
Pull Up Instructions
Using a pronated grip, grasp the pull bar with a little wider than shoulder width grip.
Inhale deeply, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive your elbows straight down to the floor while activating your lats.
Pull your chin and chest up toward the bar until your lats are fully contracted, then slowly lower yourself back to the start position.
Repeat for a total of 6 to 10 repetitions.
Walking Lunge Analysis
Walking Lunges are a highly effective way to build up your quads, hamstrings, and glut muscles. Your calves are indirectly involved as well.
Walking Lunges are a fun exercise in that with each step that you take, you’re moving forward somewhere—whether that be somewhere on the beach or in a scenic park. This allows for some nice sightseeing instead of being stuck in one spot.
Walking Lunge Instructions
Stand straight with a slight bend in your knees and look forward with your chin up. This is the starting position.
Step forward with your left leg while maintaining your balance and squat down through your hips while squeezing your gluts.
Keep your back straight. Don't allow your knee to track out over your toes.
Continue this movement by driving your left heal into the ground and stand straight up, bringing your right foot forward to meet your left foot.
Continue stepping forward in this fashion by alternating which leg you lead with.
Repeat for 8 to 14 repetitions.
You already know how to perform the pull up, which is a pulling exercise (go figure!), so now it’s time to learn an exercise that is the opposite and is a pushing exercise.
Dips are a great way to hit the back side of your arms, AKA the triceps. Triceps are actually three muscles and performing the dip exercise hits all three of them.
All you need is a couple of sturdy parallel bars that are approximately shoulder width apart.
Grasp the parallel bars with an inward grip.
If the bars are adjustable, adjust them so that they are around shoulder width apart.
Leap off the floor and place all your weight on the bars. This is the starting position.
The key to hitting your triceps correctly is to keep your body as straight as possible and don't lean forward. You may need to bend your knees and cross your legs if you’re too close to the floor.
Slowly lower yourself down while keeping your eyes facing forward.
Lower yourself until your elbows are around the same height as your shoulders, and then raise your body back up without locking your arms at the top of the movement.
Repeat for a total of 6 to 10 repetitions.
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