Leg Exercises for Women

For women, shaping the muscles of the thighs is an important goal of fitness. A less harmonious body is considered very feminine, and the right side of life from the hips is part of the equation. It's incredible but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also did you know that the gadget is not from the tone of the femur and the hip necessary when the job performance, and know how. More importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet. 

This means that women not only exercise the right thigh, but also aerobic exercise and healthy eating for best results. The following exercises are the most effective exercises for the front of the thigh. The routine also includes inner thigh and rear thigh exercises. 

For best results, start with 15-20 repetitions for one. Gradually to 2 September to increase Complete the routine at least twice a week for best results. This is a beginner-intermediate toning program effectively. Please note that these figures are only general guidelines. For a program that best fits your needs advice, please contact a certified personal trainer. When injuries or health problems, please get approval from your doctor before beginning any exercise program. 

Wall Squat: Practice before the thigh. 

Start position: Place% u2013 back against a smooth wall. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet and lean back against the wall. Movement:% u2013 Inhale, keeping your heels in contact with the ground at all times, slowly lower to the squat, while slipping off the wall. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary. 

Standing Barbell Squat: Front Thigh Exercise. 

Background: - Hold a dumbbell in each hand and leave your side. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet. Movement: - Inhale keep your heels in contact with the ground at all times, slowly lower to a squat. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary. 5 pounds weights work well, but you can start with £ 2, then work your way up to 5 pounds in 3-5 weeks. 

Slots: exercise front of the thigh. 

Starting position: business% u2013 Standing with feet slightly less than shoulder width. Take a bar with a couple further apart than shoulder width apart and put it on his shoulders. Movement:% u2013 Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body slowly until the rear knee lightly touches the floor (if you do not go to the lowest level then work more than 2-3 weeks). Exhale and shift your weight back one step (or 2-3 small steps, it seems difficult) to return to the starting position. Repeat on the other side. Tell your doctor before this or any other knee exercises to consult if you have had a knee problem! 

Lying Down: Stretch front of the thigh. 

Starting position: supine face a carpet with the legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull the heel as far as possible. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds for this distance. 

Seated Split Stretch: Stretching the inner thigh. 

Starting position: Sit on an exercise mat and spread their legs as wide as possible. Movement: Lean to the right and reach your toes. Place both hands on the feet or ankles. Hold for 30 seconds. If necessary, repeat elsewhere. 

Seated Butterfly: The thigh of the year. 

Starting position: Sit on a mat with your back straight year. Movement: Bring the soles of the feet together and draw closer to your body as possible. Let your hands rest on the feet, or a light pressure with her thighs. Hold for 30 seconds. Hold for 10 seconds. Here are the most effective if you gently press your knees down with your hands, take care to not press too hard. 

Seated Hip Twist: outer thigh and hamstring exercise. 

Starting position: Sit on an exercise matt with your legs straight. Movement: Bend your right knee and place your right foot on left leg. Place your arms around his right knee and pull the left shoulder. Hold for 30 seconds. If necessary, repeat elsewhere. Remember, hold it down for 10 seconds. 

Pull the leg thigh operating a total lie. 

Starting position: Lie on an exercise matt with your knees and flat feet on the ground. Movement: Bring your right heel to rest on the left thigh. Loop your hands around your left thigh and pull it to the chest. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds in each game .

Every woman should know these facts menopause

Menopause is a word that many women do not want to hear, because it is something, after all, it has a lot of friends. It is therefore important for all women going through menopause at some facts that you know it easy to make to solve this problem. 

The following are the essential data, you know. 

A: Every woman is different - every woman is different and this is the first fact you should know. Not all women experience the same symptoms or menopause in the same age. 

Most women go through menopause until 40 or 50 years, but there are women who go through it for 30 years. Understand that you are a person that menopause has a different effect than others. 

Two: Ages vary - As above, each woman is different age groups change mentioned. The average age of women undergoing this change is 51, but women can is aged 45 to 55. 

Three: perimenopause - is when a woman experiences at a young age of menopause. You can add some women to start as early as 35 and can take months or years. There is no way to determine how long it will last for every woman. 

Four: Menopause - When a woman for 12 months without menstruation has lived, menopause is considered. 

Once you stop using the term, your body starts changing and you will experience a way to treat the symptoms found. 

Five: Signs of menopause - women who are happy and have no symptoms. Other women find that a combination of symptoms. Some of the different symptoms may occur: 

- Flushing 

- Night sweats 

- Insomnia or sleep disorders 

- Vaginal changes 

- Mood swings 

- Urinary problems 

- Problems with concentration and memory problems 

- Loss of interest in sex 

- Weight gain 

Hair loss or thinning hair 

These are just some of the symptoms that may occur. Be sure you know all the symptoms, so if it starts to happen around you, you will be much easier to recognize that the body is going to have. 

Now you know these facts to the menopause, you'll be better prepared to go through this change in due course. Remember that all women experience it differently, but in the end you end up with something to look forward .

Baseball Catching basicsTips & Mechanics launchers and receivers

As a baseball board of several factors. 

The first is the speed or the speed with which the ball reached the plate after the publication of the pitchers hand. 

Then there is a movement, or that the trajectory of the ball takes to reach the plate. There is no lateral movement, known as cutting, to go turn on the left to right. Freedom of establishment or the tail is the movement that is cut in front of. And "the ball sidearm pitcher. The last sentence is the most devastating and depth. This movement allows rotation and gravity bring the ball down. 

If a pitcher can take the speed of movement in a certain position (center, in, up or down), then a consistent winning pitcher to be. The position of the field, is called with the movement and position of the ball. Most people refer to the position of the ball as a control, but the word of command actually refers to body movements (mechanical) and controlling spirit. The pitcher has to the movements and the accuracy to get the start, so that the individual plots the position of the ball where you want. 

Place the first ball should be taught in a normal start. This means that the ability to ball should play or place of employment are noted. There are three ways to play the ball. There are the catches of the conversation, or simply to meet a real partner less than their partners and talk to cast slow. It is essentially a form of relaxation starter. 

The second method of detection is the purpose of the acquisition is based on the position of the ball. To throw the ball to capture a certain goal should be discarded. For example, in my classroom every pitch pitchers who play ball and shoot the head of his partner. They next release for members of the left shoulder and right shoulder. Then repeat the process, head, left shoulder and right shoulder. You can also use two or three shots in a row for each item of the specified destination. It develops skills of catch, release concentration and visualization. It is the direction and rotation of the body for the acquisition of precise positioning and ball. 

The last phase is the acquisition of pitcher called. This event was to simulate the field or be executed as if it to cross the plate. A few throws as a launch partner kneels The sensor detects the ball in the middle of the body in the knee. This gives the impression that the pitcher throws the ball to a receiver. Catch Ball Launcher professional skills for all types of seats, the feeling of letting go of the ball thrown to a specific point on the receiver. After 10 to 15 beats a partner may change their position, the receiver with the launcher to the receiver. 

These three types of fish can be used by all players and will certainly help to assist the development and launch of the mechanics of his pitchers placement capacity. 

Have fun and enjoy this great game!. 

Best Buy running shoes

It is very important to know how to buy running shoes. It will be very helpful in selecting shoes that are beneficial for foot health and performance. If you want the best, spend a lot of time and try to find the perfect shoes for you. 

Consider the foot type before you buy 

Flat feet. This means that the feet were not visible arches and his tracks is clearly visible. High arches. That is, if the arc between the ball and heel is cut. Pronate. The foot tends to roll to the inside of the heel during stride. Supinator. The foot has a tendency to roll the heel with every step. Foot neutral. The foot is not high arched feet or flat. 

Tips for buying running shoes 

The first thing you need to do is ask for expert advice. You will have all required information on the type of shoes for your feet. Note also the recommendation of the seller to help you buy shoes. We also need the kind of foot that is occurring right running shoes. If you are not sure what type of foot you can ask the seller to help you decide. Buy running shoes for more than an inch to the length of the foot. This will be useful to have plenty of room to adjust the foot when inflated. Test shoes we recommend. This is to ensure they are properly installed conveniently at the same time in the company. This is very important before a final decision. 

Knowing the right way how to buy running shoes is good for foot health. It is a great help to bear .

How to lose fat face

Here is a fact that one should take note. What do you do at first sight when you meet someone? You see on the right side at first? For example, meet old friends, colleagues, neighbors or friends, most of the time, which they place their attention on their faces before.

The fact is that the face is very important and why so many people looking for ways to seek to lose face fat. Any weight loss will be shown on the first page and if you look at it, change it immediately known. In addition, the influence of media and entertainment will also influence how a pretty face or to look sexy. If you are just a few of the magazines and the faces of the models are very thin and even with high cheekbones, pointed nose and a thin face defined.

Well, many people are looking for the answer to lose fat in your face, here are some tips on how to lose face fat. Before this shows that there is no such thing as spot reduction. This means that if you are at a miracle pill or gadget that you get your cheeks down, looking to be disappointed.

If you lose fat face, starting with weight loss. This means losing excess water retention and weight loss. Usually when a person loses weight, it should be noted that his face is even clearer and simpler. Normally, the face to lose weight first because excess water is gone. Follow these simple steps to lose weight and get a face lean, healthy and toned.

Step 1 page lose fat: Drink plenty of water.

You should drink plenty of water to stay hydrated. Drink at least nine 8-ounce glasses of water per day. Drink more if you are an active person and are always sunny. The fact is that our body has a natural defense system. When not to drink enough water, the body naturally destined stuck in a desert without sufficient water. Consequently, water is stored for all alive, and if you bloated. Conversely, if you drink enough water, your body is the water needed, because he knows that the system has enough water. Stick to water. Soft drinks and sweetened beverages do not help because they contain sugar and lead to bloating.

Step 2 fat lose face, do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruit and three servings of vegetables per day. It is not only to fill with less calories and keep you from fast food, fruit and vegetables also contain water, which will help you stay hydrated can. They are also rich in fiber that has many health benefits. Make your car a fruit salad for a healthy snack instead of a bar of chocolate. Choose your fruit carefully but by controlling the amount of bananas, grapes and pineapples because of its high fructose content. Choose apples, oranges, all kinds of berries and grapefruit because they are low GI carbs and rich in antioxidants.

Step 3 Fat lose face: Reduce alcohol

Whatever you drink alcohol. Wine, beer or spirits, alcohol is still alcohol. Alcohol can be a lot of swelling of the body, because actually dehydrate the body. You can inch you belly and under the chin because one gram of alcohol contains seven calories! It's almost like drinking fat! A glass of wine five ounces contains 100 calories, which means a little bit "of a drink, you can add inches to your height.

step to lose face fat 4: Bump Football

Numerous studies have shown that taking at least 1200 mg of calcium in dairy products can per day, if possible, support fat loss. There is also a study that showed reduced half of the women in this study, symptoms of premenstrual syndrome and water retention after consuming 1200 milligrams of calcium experienced. Therefore, do not eliminate dairy in the diet have some restraint.

Step side lose 5 Fat: Calories

This is the golden rule of fat loss. To lose weight, you burn more calories than you consume. Therefore, the simplest and healthy to do to burn 250 calories and reduce 250 calories from food. The reason to cut 500 calories a day, you must press a reduction of 3,500 calories per week and that will lead to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just a simple walk or jog 30-40 minutes. To reduce 250 calories, simply delete all the junk food and excess fatty foods from your diet now and I'm sure you can reduce 250 calories. to eat healthy foods and to eat with your mind, your muscles and body with good fuel feed!

Lose fat after Step 6: Check your salt intake

Salt is another culprit of water retention. So when you snack with junk food with high salt content, you'll thirsty and your face swells up overnight. Avoid foods such as pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When you eat, be careful with the sauce, use a little sauce from a large amount of salt. Eating at home and prepare your own food whenever possible! With salt, do not use the spoon, so you can really control the amount of salt that goes into their food!

Lose fat after Step 7: Go in the strength training

You have to weight train to maintain and increase muscle tissue. With fuller muscles in your body, increase your metabolism and burn more calories and fat! And with more muscles in your body, you can burn more calories while you do your heart and even while rest because muscles are living tissues and require calories to function and survive! For best results, fat loss and lose face fat, you need to diet, do your cardio and weight train.

Therefore, if you want to lose facial fat, is the main goal of losing weight. With the loss of body fat, which is much thinner, and an area has a lot more because the fat under the skin is reduced and the water.

Then follow these simple steps and follow to buy a fat loss program. I repeat: if you lose, until the desired body fat fat, manage, your face is much thinner and thinner. The nose is sharper!

For more information: 

Faster! Higher! Louder!

Faster! Higher! Louder! This famous Olympic motto was proposed by Pierre de Coubertin in 1894 with the creation of the International Olympic Committee. Examine the issue closely. Can an Olympic athlete to run or move faster, without being stronger? Of course not! He or she can jump higher or more without getting stronger? Of course, not yet! What can we deduce from here? We conclude that the superiority of force is a very important resource for an Olympic athlete or any athlete who possesses, if he or she overcome her rivals.So How to train the force to improve our performance in our favorite sport or simply to improve our physical condition, if they are not involved in any kind of sport? The obvious answer to this question should include powerlifting and Olympic weightlifting weighlifting regimen.Olympic our training, as we all know, consists of two lifts, which is the outlet and clean. These two movements are very technical and it would be convenient for you to participate in a proper weightlifting club and trained by a qualified weightlifting. The mechanical performance of these two systems are described first outlet SnatchThe below.The lift the bar with hook grip. The distance of the grip is generally wide, almost to the neck. The back is straight, with a 45 degree angle to the horizontal and head straight with eyes looking forward. The thighs are almost parallel to the floor and feet shoulder width apart with your shins touch the bar. From this starting position, using the muscles of the buttocks, hips, quadriceps, and a strong grip on the bar, the athlete then pull the bar off the ground and at the same time extend your body upward until the maximum is in your toes. The maximum length will raise the bar up to chest level, during which the athlete will be displayed in a full squat position to catch the bar above. E 'of vital importance for the lever to pull the bar as close to your body as possible in this way by pulling line offers the least resistance. Since the full squat position, with the top bar, then the athlete keep up.The JerkThe Clean and location of departure for the momentum is similar to Snatch, except for the width of the handle, which usually is about shoulder width apart. From this position, the athlete then pull the bar up (as close to your body as possible), while at the same time extend your body up to the maximum. The maximum length to raise the bar up to chest level, during which the athlete will be displayed in a full squat position and turn your wrists outward (so that your arms are almost parallel to the ground) and catch the bar at the shoulders. This is the clean side of the elevator lift.From full squat, then the lift will be at the side of the bar. The lift then bend your knees a little sauce. From this position the lever then bath vertical bar above it, while at the same time separates the two legs, with one forward and one step back - this is a reflection of the division. There are basically three types of flip, ie, divide, pull tug and pull of power squat, with the attraction that divides the most preferred type. From this position pull division, lift your back leg moves forward and vertically with the top bar. This completes the lift.As can see, more than two Olympic lifts are very technical moves. If you do not like (maybe because they are stressful to your knees - you have to fall into a full squat) and then on trial. In this version standup is not a full squat down - rather than bend the knees slightly to take the bar high to start and keep the bar at shoulder height as clean.Another of strength training is lifting weights . Unfortunately, weightlifting is not yet an Olympic event, but is especially popular in the U.S. It consists of three lifts, ie, squats, bench and deadlift. As the Olympic weightlifting is a sport of repetition maximum (1-RM) - a competitor is judged on how he / she can lift for one repetition in each of three repeat play ranges from lifts.The system of weights and weight lifters during training tend to be single, double or triple rooms with very heavy weights. Since sports are a maximum of one repetition (1-RM), sport, does not make sense if you make more than 5 reps or 12 reps per set during training. It would be prudent for athletes such as Olympic Games shotputters, discuss and javelin throwers to include weight lifting and Olympic weight lifting in their training regimes and their sports are no more than a repetition (1-RM), Sports (during the competition, which are judged by how far you can launch the putt, javelin to a disk or repeat). Decathletes can also benefit from incorporating these two training methods in their training at the Olympic Games to launch three events are also part of their discipline. The same applies to the 100-meter sprinters and jumpers as long as their actions are quick and explosive third nature.A from strength training with weights is the use of some of the principles of training that bodybuilders used as the principle of pyramid and the formation of early failure. The principle of the pyramid is a training system that reduces the number of repetitions and weight gain in pounds. An example of this principle, the formation is shown below.A Pyramid Bench Press: Set 1 - £ 140 x 12 x 10 repetitionsSet repetitionsSet 2-155 lbs 3-170 lbs 4-185 lbs repetitionsSet repetitionsSet x 8 x 6 5 to £ 200 x 2 x 4 lbs repetitionsSet 6-215 repetitionsThe inverse pyramid principle is the exact opposite of the principle of the pyramid. You start with the heaviest weight you can handle the repetition of 1 or 2 for the first set and then to reduce weight and increase the repetitions of the following series. An example is shown inverted pyramid below.A Bench Press: Set 1 - £ 215 x 2 x 4 lbs repetitionsSet repetitionsSet 2-200 3-185 lbs x 6 x 8 repetitionsSet repetitionsSet 4-170 lbs 5-155 lbs x 10 repetitionsSet 6 - £ 140 x 12 repetitionsThe training to first failure is a training method that is trained to the point where you can not do another repetition of an exercise in strict form. In other words, the muscle is exercised it is completely exhausted to the point where another repetition is impossible. An example of a train the train program fails given the failure of the program below.A Barbell Curl: Group 1: Warm up with light bar to curl a 15 reps.Set 2: Increase the weight and curl 10-12 reps to failure . Group 3: Increase the weight and curl to the lack of 8 to 10 repetitions.Set 4: Increase the weight and the curl of failure from 6 to 8 repetitions.Set 5: Increase the weight and the curl of a failure by 4 to 6 repetitions . Notice the above program is a combination of two principles of training - ie, the train to failure and pyramid.The Pyramid and training for early failure can be used by Olympic athletes that are not short-term events such as the wrestling, judo, rowing, and even 400 meters basketball.Circuit sprint training with weights and body weight is another method of strength training. To increase its strength during weight training circuit, all you have to do is increase the weight in pounds used. To make the workout more intense circuit of weight, all you have to do is make small changes in the exercises. For example, instead of two curves of the arm is an arm push-up push-up or two fingers. Circuit training is suitable for boxing, taekwondo exponents and even tennis lessons players.Plyometric is also a good method of strength training. This is a training system of the body weight and an example of a plyometric exercise is jumping leg squats. Clap board is another example of an upper body plyometric exercises. Plyometric training is suitable for almost all Olympic events such as athletics, gymnastics, soccer and diving ....

To excel in their sport

To excel in their sport, an athlete must include these three components in the inevitable regime of their training - strength training, endurance and strength training and flexibility training. The strength and endurance can be defined as the ability of a person to undergo a prolonged period of exercise without undue stress or fatigue. Resistance and the resistance is usually available with two common methods of training, ie, interval training and circuit training. What is interval training? Interval training is any type of prolonged low-level physical activity that are inserted at regular intervals of physical activity in the short but intense. This process of alternating low intensity with high intensity intervals is repeated continuously throughout the duration of that interval training workout.An running interval. Let's say you're going to make a run of 3 miles. Now, instead of running this 3 km at a constant speed in itself, some races are mercilessly at specific intervals, say every 300 meters. These races are relentless take 1-2 minutes or less depending on your fitness level. After each explosion of race, which will slow jogging or walking (if you're not in shape) of about 300 meters before the outbreak near sprint.From the previous example, we can derive the benefits of interval training that are four times: 1 . Muscle strength, speed and power are acquired by the short but intense career high intervals.2. muscular strength and endurance is a second physical effect gained from the training is continuous.3. cardio-respiratory fitness - the heart and lungs must also work in continuous high-intensity low-intensity workouts, making them more efficient and stronger.4. Fat loss can be experienced up to 48 hours after intense interval training fight training.Interval is applicable not only repression, but other sports such as swimming, cycling, rowing and martial arts. Here are some examples of interval training is applicable to those other sports.Interval SwimmingFirst to determine the number of laps you swim and the duration of each fast and slow intervals. During the course of swimming, do not need to swim the race itself, but which can exchange the various movements for the formation becomes more difficult. For example, you can slow freestyle during low-intensity, fast butterfly during high intensity or low intensity in the low back and chest during fast-intensive. There are no rules on how to form and can reach several other combinations of strokes, if interval CyclingFor like.Interval cycling requires both an outdoor sport bike or an exercise bike at home. The first is preferable to the latter as an external field is made up of uneven surfaces such as slopes and hills that make the most intense aerobic workout. Again, as in the range of running or swimming, high intensity intervals and lower continuously for the duration of workout.Interval RowingIf you have a canoe or kayak, you can make your oars in the range of sea, lake, pond or river. You can also make a connection to an indoor rowing machine. First determine the length of the intervals of low intensity and high and then proceed to training for training.Interval KickboxingYou need a heavy punching bag for this exercise. Intervals to carry out this punching bag will be intense. In other words, you hit the bag with kicks, punches, elbows and knees, with all his strength, speed and power of one or two minutes. Soon after, without a break, you practice your kicks, punches, elbows and knees at an imaginary opponent for a minute or two or more -. "Kickboxing shadow" this is called shadow kickboxing During this may include some ducking, weaving, the 'stop, blocking and footwork exercises. Heavy bag work is the time-intensive, while the shadow kickboxing is the range of low intensity. This process of repetition of the two ranges, one after the other was maintained throughout the duration of the training session that can last 15 minutes 

To achieve any real fitness exercise program

To achieve any real fitness exercise program should include these three key components - that is, strength training, endurance and strength training and flexibility training. What is the strength and endurance? The two words mean the same thing and usually a simple definition would be: "The possibility of suffering a prolonged period of exercise without undue stress or fatigue." The strength and endurance can be obtained with two methods of popular education, in other words, circuit training and interval training. What exactly is circuit training? Circuit training is a method of physical training in which a series of exercises performed in a continuous way (preferably without a break) so the "circuit". In general, a program of physical exercise, which means that a number of different exercises are selected and that target different muscle groups throughout the human body. The exercises are spread throughout the body and exercises for each muscle group once rapid (though common sense), the sequence in a circuit style. Circuit training can make their own body weight as resistance as hand weights or barbells, dumbbells or machines.Why is that the exercises have to be run continuously without rest for the formation of the circuit? The answer is: "The purpose of circuit training is to improve not only our muscle strength and endurance, but also our cardio-respiratory fitness." What is the cardio-respiratory fitness? The "cardio" is derived from the word "heart" which means "heart" and the "breath" comes from the word "breath" word, meaning "breath" or "lungs". So cardio-respiratoryfitness simply defined as the ability of the heart and lungs to deliver blood and oxygen to the muscles efficiently during prolonged exercise without undue stress or fatigue. So while you're in the middle of a session of circuit training, you must be out of breath and his heart should be pounding pump blood and oxygen throughout the body. You're not doing your circuit training properly if you have it. The benefits of strength training and muscular endurance of the circuit increases, the loss of fat faster and your heart stronger and more effective and simple test lungs.A your cardio-respiratory fitness may be this: Go up the stairs. If you feel too tired and breathless when you reach the top of the stairs, your heart and lungs do not work condition.An magnificent example of a complete training program for body weight, a body full body circuit training below.A circuit weight program: 1. Lizards - 12 reps (for the chest muscles and triceps) 2. Chin ups - 12 reps (for the back and biceps latissimmus) 3. Squat jumps - 12 reps (for the muscles of the thigh and calf) 4. Handstand Push-ups - 12 reps (for the deltoid and triceps) 5. Squats and leg raises - 12 reps each (of the muscles of the upper and lower) is how the circuit of body weight above is: first do 12 reps of pushups. Without a break, do 12 reps of chins. Without pausing again, do 12 repetitions of squat jumps followed by 12 repetitions of handstand push-ups and finally 12 reps each leg feel upsand poses. Note that this circuit is doing a fixed number of repetitions per exercise, ie 12. There is another method of circuit training based on a fixed amount of time spent on each exercise. The following is an example of the training program once the body weight circuit method.A: 1. Push-up - 2 minutes (not as many repetitions as possible within 2 minutes of this) 2. Chin up - 2 minutes (do as many repetitions as possible within this 2 minutes) 3. Squat hops - 2 minutes (do as many repetitions as possible within this 2 minutes) 4. Handstand Push-ups - 2 minutes (as do many repetitions as possible within this 2 minutes) 5. Squats and leg lifts - 2 minutes each time (not as many repetitions as possible within this 4 minutes) 

required for this circuit total = 12 minutes full body bar or dumbell circuit training program: 

1. Bench Press (for the chest muscles and triceps) 

2. Bent over row (for the back and biceps latissimmus) .

3. Squat (for the muscles of the thighs) 

4. Press or military press behind the neck (for the deltoid and triceps) 

5. leg curl (for muscles hamstring) 

6. French press (for triceps)

7. bicep curls (for biceps) 

8. Calf raises (calf muscles) 

9. Incline sit-ups and hanging leg raises (for the muscles of the upper and lower) Once again you can do a circuit or a fixed repetition time circuit.

How many circuits should be done in a workout? This depends on the person, but for best results, body weight 2 and weight 2-circuit hand should be sufficient. 

Muscle strength can be achieved with a circuit training? Yes, you can and that's how you get: 1. In doing body weight training circuit, altering some exercises to make them more difficult to perform. 

For example, instead of two arms, push-ups, try doing an arm or two fingers, press ups.2. To increase your resistance training circuit weight all you have to do is increase the weight in pounds used.Circuit The training is suitable for all sports that are of long duration, such as football, basketball, wrestling, judo, taekwondo, MMA (mixed martial arts), jiu jitsu and tennis.

Leg Exercises for Women

For women, shaping the muscles of the thighs is an important goal of fitness. A less harmonious body is considered very feminine, and the right side of life from the hips is part of the equation. It's incredible but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also did you know that the gadget is not from the tone of the femur and the hip necessary when the job performance, and know how. More importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet. 

This means that women not only exercise the right thigh, but also aerobic exercise and healthy eating for best results. The following exercises are the most effective exercises for the front of the thigh. The routine also includes inner thigh and rear thigh exercises. 

For best results, start with 15-20 repetitions for one. Gradually to 2 September to increase Complete the routine at least twice a week for best results. This is a beginner-intermediate toning program effectively. Please note that these figures are only general guidelines. For a program that best fits your needs advice, please contact a certified personal trainer. When injuries or health problems, please get approval from your doctor before beginning any exercise program. 

Wall Squat: Practice before the thigh. 

Start position: Place% u2013 back against a smooth wall. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet and lean back against the wall. Movement:% u2013 Inhale, keeping your heels in contact with the ground at all times, slowly lower to the squat, while slipping off the wall. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary. 

Standing Barbell Squat: Front Thigh Exercise. 

Background: - Hold a dumbbell in each hand and leave your side. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet. Movement: - Inhale keep your heels in contact with the ground at all times, slowly lower to a squat. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary. 5 pounds weights work well, but you can start with £ 2, then work your way up to 5 pounds in 3-5 weeks. 

Slots: exercise front of the thigh. 

Starting position: business% u2013 Standing with feet slightly less than shoulder width. Take a bar with a couple further apart than shoulder width apart and put it on his shoulders. Movement:% u2013 Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body slowly until the rear knee lightly touches the floor (if you do not go to the lowest level then work more than 2-3 weeks). Exhale and shift your weight back one step (or 2-3 small steps, it seems difficult) to return to the starting position. Repeat on the other side. Tell your doctor before this or any other knee exercises to consult if you have had a knee problem! 

Lying Down: Stretch front of the thigh. 

Starting position: lying on a mat face with legs. Movement: Reach behind you and grasp your right ankle with your left hand. Pull the heel as far as possible. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds for this distance. 

Seated Split Stretch: Stretching the inner thigh. 

Starting position: Sit on an exercise mat and spread their legs as wide as possible. Movement: Lean to the right and reach your toes. Place both hands on the feet or ankles. Hold for 30 seconds. If necessary, repeat elsewhere. 

Seated Butterfly: The thigh of the year. 

Starting position: Sit on a mat with your back straight year. Movement: Bring the soles of the feet together and draw closer to your body as possible. Let your hands rest on the feet, or a light pressure with her thighs. Hold for 30 seconds. Hold for 10 seconds. Here are the most effective if you gently press your knees down with your hands, take care to not press too hard. 

Seated Hip Twist: outer thigh and hamstring exercise. 

Starting position: Sit on an exercise matt with your legs straight. Movement: Bend your right knee and place your right foot on left leg. Place your arms around his right knee and pull the left shoulder. Hold for 30 seconds. If necessary, repeat elsewhere. Remember, hold it down for 10 seconds. 

Pull the leg thigh operating a total lie. 

Starting position: Lie on an exercise matt with your knees and flat feet on the ground. Movement: Bring your right heel to rest on the left thigh. Loop your hands around your left thigh and pull it to the chest. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds in each game .