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Learn about exercises that help define leg muscles

Learn about exercises that help define leg muscles

To achieve the desired shapely legs do not suffice modeling massages , lymphatic drainage sessions or miracle diets. You have to pull iron. Anyone who wants to have well developed muscles needs to invest in localized exercises. "With a month of practice, two to three times a week, you can see the first results," says Professor Jean Carlo of the Reebok Club.

Before starting to work out, it is important to understand how the set works. Remember that the thigh muscles are the largest and most powerful in our body. We can divide them into four groups: the quadriceps (the front of the thigh), the femoral bicep (the back of the thigh), the adductors (inner thigh), and the triceps sural (pant legs). which help set the leg muscles - Photo: Getty Images

In the weight room, a good choice to start the journey is the leg press, which works all these muscles. The machine can have zero incline or up to 90 degrees, but is considered by many the "villain of the academies". Take care that your legs do not exceed 90 degrees of flexion between the hip and trunk, which can cause injury. Another option that works several muscles at the same time is the squat (with the legs parallel), or sinks (with the legs facing each other).

The leg curl directs the effort to the back of the thighs, while The leg extension works the front muscles. The complete workout should also include adduction exercises, for the part of the inside of the thigh, and abduction, for the side, where the so undesirable culotes are. It is worth remembering that these exercises can be done both on the machine and with the aid of shin guards. If you have spinal problems, or in some joint, remember to seek a doctor, so that he can tell you which exercise is most appropriate.

Learn exercises that help define leg muscles - Photo: Getty Images

For those who choose to use the gym, you can combine the useful with the pleasant. Contrary to what many people think, they do have caloric expenditure. You can burn up to 200 calories in a half hour of specific class for legs and glutes. But the ideal is to reconcile with aerobic workouts, to bid farewell grease. Choose indoor cycling, which in addition to increasing leg resistance, has an expenditure of up to 700 calories in an hour.

Jean Carlo explains that although these classes are frequented by women aged 20 to 45, they do not have contraindications. The Benefits? Increased strength and endurance, improved muscle tone, increased lean mass, improved physical disposition, emotional well-being, self-esteem and weight loss. But make no mistake: the legs of envy will only come if you maintain a regular activity, two to three times a week. The first effects are seen already in the first month. But the significant results, even, come only between the second and third month.

And that week when you're out of time for the gym to adopt little habits in your everyday life. Forget the elevator and go upstairs. To increase the effort, go up two steps at a time. If you want to turn your calves, the tip is to go up on your toes.

If you are going to take a bus or subway, you prefer to travel on foot without holding onto anything. But concentrate not to fall. As you force yourself to balance, you end up demanding more of your muscles. At home, when watching TV, grab a medium sized ball and place between your knees. Press hard, counting to four, and release slowly, also counting to four. Repeat as many times as you can. Finished watching TV and will you get up? Forget the help of the arms. Concentrate the force on the heel and try to stand up only with the movement of your legs.


Walking helps to combat fatigue from cancer treatment

Walking helps to combat fatigue from cancer treatment

Journal. The study compared the health status of more than 2,600 people with cancer-related fatigue who followed or did not follow a program of exercises. Most of the participants were women victims of breast cancer and the most practiced activities were walking, cycling, bodybuilding and yoga. The frequency ranged from twice a week to daily exercises and from 10 minutes to two hours.

(Fitness)

Burn calories and strengthen muscles with swimming

Burn calories and strengthen muscles with swimming

A low impact sport with high calorie expenditure and relaxing. It is not surprising that swimming is one of the most disputed activities of the academies. "It brings many benefits that we can take advantage of to have a healthier life, a balanced body and, above all, the chance to burn calories in a pleasant way," explains Professor Athlética Giann Fernandes da Silva.

(Fitness)