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Physical Fitness

Here are the best workouts for stronger legs

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Here are the best workouts for stronger legs

Legs workout 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Main workout (4 sets of 10-12 reps of each exercise )

Back squats

Single leg press

Stiff leg deadlift

Walking Lunges

Leg extension

Cool down

For Bulking

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Back extension 10 reps, 3 sets

Main workout (Use heavy weights. 4 sets of 6-8 reps of each exercise, unless) indicated.

Back squats

Leg press

Stiff leg deadlift

Weighted walking Lunges 12 reps (each leg), 5 sets

Leg curls/ extension 10 reps, 5 sets

Cool down

For Leaning Phase 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets.

Goblet squats 10 reps, 2 sets.

Lunges 10 reps (each leg), 2 sets.

Back extension 10 reps, 3 sets.

Main workout (Weight should be 60 to 70% of 1 RM. 4-5 sets of 12-15 reps of each exercise)

Deadlift

Leg press

Front squat

Step-ups (each leg)

Hip thrusts (weighted)

Back squats (narrow stance)

Cool down

Aerobics

Know what aerobic exercise does to your health

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Know what aerobic exercise does to your health

Aerobic:

Aerobic include activities of cardio like brisk walking, swimming, running, or cycling.By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.Aerobic exercise helps in keeping your heart, lungs, and circulatory system healthy.

Aerobic activity can help you:

  1. Keeps excess pounds at bay
  2. Wards off viral illnesses
  3. Reduce your health risks
  4. Increases your stamina,fitness and strength
  5. Manages chronic conditions
  6. Strengthens your heart
  7. Keeps your arteries clear
  8. Boost your mood
  9. Stay active and independent as you age
  10. Keeps your mind sharp

Examples of aerobic exercises:

  1. Swimming
  2. Cycling
  3. Rowing
  4. Walking
  5. Using an elliptical trainer
  6. Running
  7. Jumping rope
  8. Performing high impact routines or step aerobics
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Physical Fitness

Stretching exercise: Types and benefits of stretching

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Stretching exercise: Types and benefits of stretching

Stretching:

Stretching keeps the muscle flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joint, without it , the muscle shorten and become tight. Then , when you call on the muscle for activity, they are weak an unable to extend all the way that puts you at risk for joint pain, strains and muscle damage.

Types of stretching:

  1. Active stretching
  2. Passive stretching
  3. Dynamic stretching
  4. PNF stretching
  5. Ballistic stretching
  6. Isometric stretching
  7. Static stretching

Benefits of stretching:

  1. Decreases muscle stiffness and increases range of motion
  2. May reduce your risk of injury
  3. Helps relieve post-exercise aches and pains
  4. Improves posture
  5. Helps reduce or manage stress
  6. Reduce muscular tension and enhance muscular relaxation
  7. Improves mechanical efficiency an overall functional performance
  8. Prepares the body for the stress of exercise
  9. Promotes circulation
  10. Decreases the risk of low-back pain
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Physical Fitness

Sore Muscles? Here is how you can prevent them!

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Sore Muscles? Here is how you can prevent them!

Do you love working out but worried about sore muscles? Well, you are not alone because that is how exercise functions. The best way we can deal this is by preventing sore muscles. But wondering how? Leave that to us!

In order to make you fall in love with the exercise even more, we have come up with this piece that helps you to learn different ways to prevent them. Read on.

  1. Stay hydrated: Drink as much as water possible because it flushes toxins out of the body, transports nutrients into the cells and helps regulate the body’s internal temperature.
  2. Get enough sleep: Because this will help your body to recover from everyday activities
  3. Take an epsom salt bath: Epsom salt soaks are great for supporting your muscles and boosting exercise performance, as epsom salt contains high levels of magnesium.
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