Five exercises for eye-popping leg

December 25, 2012

 Exercises for the eye-popping leg
 To legs looked nice and were always in the right form, you need to try a little bit. For example, to perform a series of simple exercises that will help to maintain the attractive curves of the body.

 Five exercises for eye-popping leg

Gait sumo wrestler

Exercise provides a load on the muscles of the inner thigh and buttocks. For his performance you will need enough space.

  • Stand in the position sumo wrestler ready to fight: feet wider than shoulder width apart, toes pointing straight forward, knees bent.
  • During the exercise back straight, chest out, stomach muscles are tense.
  • Continuing to keep the knees bent, take a step forward and walk so as far as possible, or as far as you enough room. Then turn around and just as well walk to the place where you started the walk.
  • Make no less than 20 steps, or go up until you feel very tired in the legs.

 Five exercises for eye-popping leg

Exercise for muscles of the torso and hips

This exercise strengthens the muscles of the hips and upper body. To execute it, you will need a medicine ball weighing about 2.7 kg.

  • Stand up straight, holding the medicine ball in his hand on the right thigh.
  • Take your right leg to the side, keeping it straight. In carrying out the movement, feel how tense the muscles of the legs and trunk. Tighten your abdominal muscles and lower leg, but do not put it on the ground.
  • Perform 10 swings leg, without putting a foot on the ground.
  • Take the medicine ball in your left hand and repeat the left foot.
  • Perform 2 sets, each of which - 10 swings right and left foot.

 Five exercises for eye-popping leg


Exercise for the development of the muscles of hips and legs. For his performance you will need a chair or bench.

  • Stand up straight and place your hands on a bench or chair.
  • Lift your right foot and move it to the right. Then lower it without touching the ground, and take it as far as possible to the left.
  • Perform 25 swings each leg. Always monitor their movements, feeling the muscle contraction, rather than just waving your feet up and down.
  • To increase the load on the legs attach weighting and / or perform the exercise without holding hands on the back of a chair.

 Five exercises for eye-popping leg

Exercise with Swiss ball

This is an exercise to develop the leg muscles and trunk. For his performance you will need a Swiss ball (fitball).

  • Rest hands on the floor and put your feet on a Swiss ball. Your arms should be straight, abdominal muscles are tense, back straight (do not bend at the waist).
  • When you take a stable position, lift your right leg up about 50 cm. Lower the leg, but do not touch her ball. Again lift the leg up.
  • Lift the right leg 10-15 times, then the same amount of time lift the left.

 Five exercises for eye-popping leg

Kicks with fitball

Exercises for development of the gluteal muscles and leg muscles. You will need fitball and the wall.

  • Stand up straight and push fitball his back to the wall.
  • Extend your arms straight ahead and select a point on which you focus.
  • Pull out straight in front of the right foot and, if you can lift it up so that it is horizontal to the floor. If not, just lift it up as high as possible.
  • Slug bend the left leg at the knee and lift the toes off the floor. In this position, the muscles of the legs, back and buttocks get a more intense workload.
  • Slowly return to starting position.
  • Perform 3 sets, each - 10 strides each leg.

Article Tags:
  • foot care

Why is it so difficult to play sports: five steps to increase motivation

August 6, 2012

 Fitness Motivation
 Any exercise - move instead of sitting on the ground - are very important to maintain health, as well as to serve the children a good example. But why it is so difficult to force yourself to move? Of course, you can do it. But not enough to know what and how. You need to create at the right mood, find and maintain motivation.

Changes are always difficult. When we try to start practicing, we invent different excuses to wriggle out of it. The exercises seem to be something very complex, thought about fitness cause stress ... And we do not really want to do. But useful tips to help you move in the right direction and not go astray.

 Why is it so difficult to play sports: five steps to increase motivation

Find a personal motivation for exercise

What can get you off the couch? Something that is important to you personally. To begin, it may be an external factor. For example, an alarming number on the scale or the advice of a doctor, who says that you have to move more to maintain health.

We exercise a lot of useful effects. Which ones are most important for you? Even simple things, like a nightly walk after dinner can help:

  • Control weight
  • Strengthen bones
  • Gives strength to muscles
  • To reduce the risk of heart disease, type 2 diabetes and certain types of cancer
  • In addition, your active life - a perfect example for children.

All these advantages can help you start to do the exercises, but they do not always help to pursue every day. To maintain the correct attitude for a long time, you need to find internal motivators. Perhaps yoga help you to feel yourself more energetic or calm. Or daily jogging help get rid of stress How to beat stress? Create an oasis  How to beat stress? Create an oasis
 . Try to find such a "reward" meaningful to you personally to help maintain motivation.

 Why is it so difficult to play sports: five steps to increase motivation

Put realistic goals

Adult experts recommend about 2 and 5 hours per week medium intensity aerobic exercises. This half-hour walk five times a week. If you are choosing a serious burden, such as running, it may be five days a week for 15 minutes. You can choose the target, but do not try to execute it immediately. If you put yourself too complicated goal, then quickly burn out, seeing that it can not immediately reach. Therefore, instead of immediately start walking for 30 minutes a day every day, start with 15 minutes two or three times a week.

Set goals every week, gradually increasing the time and intensity. At the end of each week to assess progress. If you reach the goal, celebrate it. If the target is not reached, do not reproach yourself, analyze the reason for the failure and what should be changed.

 Why is it so difficult to play sports: five steps to increase motivation

Stop thinking about physical exercise as an unpleasant job - do what you like

To deal with, not necessarily to go to the gym. The main thing - to move. For some trips to the gym are an incentive that helps to focus and allows you to feel achievement. But for others it is a heavy duty, from which I want to hide.

What else can you do? Anything that makes you and your family move.

  • Walk the dog. If you do not have your walking with a neighbor. The neighbors will thank you.
  • Arrange the children competition dance instead of sitting in front of TV.
  • Go to the park and play a game of hide and seek.
  • Play basketball with children.
  • Rather than go to the store by car, go take a walk or a bicycle. If you can not do without a car, leave the car away from the entrance.
  • Get off the bus a stop earlier and walk to work on foot.

Just think - full range of opportunities to be more active. Find the ones that please you. In this case, the greater the likelihood that you will do it.

 Why is it so difficult to play sports: five steps to increase motivation

Plan your exercise schedule

For busy parents the main obstacle might be the lack of time. If you expect when you have free time to go for a walk or dance lessons, chances are that you do not wait. To divert the everyday worries you, try to follow these tips:

  • Take the diary and note the time for fitness. Plan it the same way as any other important matters.
  • Add physical activity to those for which you already do. For example, engaged on a stationary bike when read or watch TV. Or instead call up with a friend, go for a walk with her.
  • Plan the kinds of activities that you can do with the children, such as biking or hiking on the ice rink. So not only do you prefer fitness, but also show a good example for children.

If you think in advance about the problems that may arise, you are more likely to overcome them. Plan for possible difficulties and ponder their decision in advance.

 Why is it so difficult to play sports: five steps to increase motivation

Come back after setbacks

You set yourself a reasonable goal, we consider the possibility of problems. But then for some reason you did not go to the gym, although planned. Do not let this stop you from failure to move on.

For many people, even after a single failure it is very difficult to continue. They begin to think that they are unable to exercise regularly.

If this happens to you, try to change their attitude to the problem, so as not to lose motivation. If you go to a fitness club on Monday, it does not mean that all is lost week. It simply means that you need to go there on Tuesday. Or even just to take a walk with a dog longer than usual.

The ability to engage in sports - it's not just the ability to properly hold the racket or take yoga postures. It is knowing how to set yourself up for a class and stick to it attitude.

Begin to think of myself as a sports person. And in the end, it becomes a part of your life.

Article Tags:
  • the basics of fitness