This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: July 2018

Leg Workouts at Home

The Squat

The squat is basically a must in any body building exercise, and one of the best leg workouts. It is essential because it works on more body muscles than any other body movement.

Squats are a great way you can improve your flexibility. Remember, having a highly flexible body helps to greatly reduce any injury risks while performing other workouts.

Most of the effective squats will usually require you to have some weight. The squat jump is a cool one that doesn’t need any weights. To effectively achieve this, make sure your feet are hip-wide, jump high, then again after a second or so. As you jump, make sure it is as high as possible.

The reason why this workout is so effective is because not only are your core muscles activated, but also all of your lower body muscles. If you are to look for just one exercise out of the best leg workouts, then squats are the ones to pick.

The Scissor Box Jump

The Scissor box jump is one of the best leg workouts to help you get faster and even stronger. To perform this, you will need a bench or a hard box. You can also make use of the first step on your staircase if you have nothing to work with.

To execute the scissor box jump, allow one leg to be on the bench, hard box or staircase, then jump. While in mid air, switch your legs so that the one that was on the higher object goes down to the floor and the one that was on the floor goes up.

It is advised to pause for about a second before redoing the process. Again, make sure you jump as high as possible.

While the scissor box jump leg work is great for developing leg muscles, it also helps to exercise the lower body. Additionally, it is a great workout for burning fats.

Hip raise with single leg

Leg Workouts for Women: The hip raise with a single leg is perceived to be for women by many people but it is a good exercise for both men and women. The great thing about the hip raise with a single leg workout is that in addition to working on your legs, your abs, core, and gluts also get to be exercised.

To perform the hip raise with a single leg exercise, lie down on your back with your arms slightly away from your body. Keep one leg straight on the floor, while the other knee is bent and feet on the floor.

Now, raise the straight leg up until your thigh is in the air. Then go further to raise your hips until your lower back is also in the air. This will exercise your lower back and keep it fit.

At that point, hold for a moment, then return to original position and switch legs.

The Side lunge

The side lunge is a little unique because it exercises the legs, thighs, and gluts; but in a slightly different manner.

The right way to perform the side lunge is to place your feet about a meter apart. While keeping your left leg straight, move backward towards the right side. While lowering your body, slowly and gently bend your right knee. Continue lowering your body until your thigh is straight and parallel to the floor.

Hold for about 2 seconds, and then gently move back to the starting position. Now switch and move to the opposite side. While doing this, remember to always have your feet flat on the floor.

One of the advantages of the side lunge workout is that your core stability is increased. In addition to that, your hip flexure flexibility is also improved.

Another great positive is the ability for the exercise to de-load your spine. De-loading the spine is when load, weight or stress is taken off the spinal. Allowing the spinal to relax. This is helpful because most of the workouts exert pressure on the spine.

Lastly, since you exercise one side of your body at a time, the side lunge immensely contributes to having a great body balance.

Because of the tremendous benefits of the side lunge, it is slightly complex. Even though it looks otherwise. Ideally, you are supposed to maintain your torso upright while having your pelvic poorly positioned.

Squats Vs Deadlifts

Which should you choose? Which exercise will give you the best results for your time invested? Let us take a look at this comparison…1. Quad Focus. If you are hoping to strengthen your quads first and foremost, you will want to opt for a squat focus as often as you can. Focussing on squats will naturally mean you will hit the quads primarily, with your hamstrings and glutes coming in second.

While both compound exercises will hit the whole body when one is the priority you have to consider which one is going to be worked mostly in each movement you do.

2. Posterior Chain Focus. If, on the other hand, you want to work on the posterior chain, deadlifts should be your go-to. You will feel yourself hitting the back, glutes, and hamstrings in every deadlift you complete.

Points to keep in mind…

Injury Risk. You will need to think carefully about your current injury status and any risks you may have for injury. Do you work in an occupation where you are at risk for specific injuries? If so, select the exercises in your workout accordingly.

Deadlifts put you at a higher risk for low back injuries while squats will put you at a higher risk for knee injuries. If you suffer pain in either of these areas, be mindful when doing these exercises.

Cardiovascular Fitness. If you want to boost your cardiovascular fitness level, squats for most people are what will do this best. You will move through a broader range of motion when doing the squat: you will engage your heart more.

Also, you can get your heart rate up quite high by doing a set of 100 bodyweight squats, but if you were to do a set of a 100 lightweight deadlifts, you would likely not feel the same.

To get your heart rate up on deadlifts, you typically have to be lifting more weight.

Calorie Burn. Finally, regarding overall calorie burn, squats will come out slightly ahead because you move through a broader range of motion with this exercise and, therefore, burn more calories with every inch of the movement pattern.

All in all, both exercises will come reasonably close regarding total calorie burn, so it is not wise to choose one over the other based on this.

There are the main points to think about when setting up your workout plan. Ideally, you will include squats and deadlifts in your program for optimal results.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Waist Training

The numerous benefits of wearing corsets are what attract thousands of women to this classic invention. The results are instantaneous and evidence by simmer waistline upon wearing a corset and there are sought after long-term benefits to be expedited as well. You will improve your posture, sculpt our figure and prevent any injury. Still not convinced? Let’s check out a long list of amazing physical benefits today.

• Did you know that wearing corsets could strengthen your back and help you with injuries you have experienced in the past? Yes, wearing corsets is beneficial in this aspect. It also prevents osteoporosis and other disorders such as fibromyalgia and arthritis.

• By correcting postures, corsets help people with scoliosis manage better and make the back curve less pronounced. After a long time of wearing corsets, scoliosis patients can observe a significant difference in their body structure. A man with plantar fasciitis felt much relief from pressure after wearing corsets for a couple of months.

• One great benefit of corsets is the reduction of headaches since people who wear corsets often are inclined to improve posture, which prevent the nerves from the spine to constrict. Communication of the spine and the brain becomes less obstructed which in turn cause fewer migraines.

• We are stressing the importance of correct body posture in preventing lumbar injuries especially for people whose profession requires them to stand all day or do a lot of bending and lifting. Mechanics, nurses and carpenters experience back pains because of the nature of their work. When they wear corsets, it will gradually improve their physical support, which in turn will enhance their endurance.

• Corsets have been known to help prevent the weakening of joints experienced by those who have connective tissue disorders. By wearing corsets and improving their posture, they are less likely to encounter dislocation of joints and other physically altering injuries.

• Wearing waist trainers like corsets have marvelous benefits including helping singers with their vocal exercises. During concerts, they can come in handy because they help singers reach higher notes by adding pressure to the diaphragm.

• Asthmatic people can benefit greatly from using corsets because proper posture improves the opening of the lungs, which allows breathing to be free and consistent. Ask your physician regarding this benefit before you do engage in waist training so that you will know if your body can handle it and if your health will be affected for the better.

• A lot of women are thankful to corsets for alleviating the pain of menstrual cramps when they are on their period. It is quite a relief to them when they are in the office and not have to worry about experiencing pain while working. When wearing the corset, the framing puts pressure on the midsection including the peritoneal organs, which help with uterine contractions. This kind of pressure significantly relieves pain in the midsection area.

• Since corsets add pressure on the abdomen and somewhat acts as a girdle, you can expect abdominal hernias to be prevented. It is best to consult your doctor before using corsets as a way of avoiding abdominal hernias from getting worse. Our bodies differ and you might not be allowed to do this in your situation. It depends on what your body can handle and your doctor can help you determine this.

• Wearing corsets is not only preventive measure for injuries. It can also be an aid as a healing agent for abdominal injuries that are a lot worse especially the ones experienced after a car accident. The muscles in the abs region are strengthened on the external level, which in reality can stop them from collapsing.

• For women who have given birth, there are special types of corsets that can be used to help with diastasis recti or what is commonly referred to as the separation of the muscles I the midsection which occur when pregnant women are in the late stages of gestation. As a safety precaution, you can inquire about this subject with you OB because he/she can better explain this in detail.

• More than just he physical benefits of weight loss for people, wearing corsets can alter the psychological perception of people about their body. /when they wear corsets, they feel thinner which motivates them to use corsets often. The weight loss occurs when the corsets prevent the midsection fro getting bigger. People who wear corsets are less likely to over eat so the big picture will naturally show a much more in control person who experienced significant weight loss overtime.

Make Exercising Fun

Finding a Partner and Playing Games
Getting a workout partner can always add an extra spice to your workout routine. A like-minded individual to push you, offer encouragement, suffer and succeed with you will make things a lot easier and much more interesting.

You can also incorporate games while you workout such as lifting odd-shaped weights, or playing a team sport such as basketball. You can also add a little competition between the two of you which can always make things a little more riveting.

Go Outside and Make it Count
Go camping, or take in a sunset. Simply being outside has health benefits. Sunlight increases testosterone levels via vitamin D production. It also helps recharge your body and soul. There are many volunteer projects that require lots of physical efforts that will give you a workout, while contributing to the community such Habitat for Humanity for example.