Posts Tagged ‘exercises’
Exercises to Strengthen Knees
the knee joint is one of the most burden falls on our body. So keep them in good shape with simple exercises and avoided by overweight diet is so important.
The best way to recover from an injury in the knees properly or take care of long-term is to strengthen the quadriceps, the muscles of the thighs. In this way share the burden with our knees and, therefore, unload weight while they avoid the overuse of everyday movements. But how do we strengthen this area? It’s simple, take note.
- Exercise 1: lift your legs so that the stretch and pushups, sit still while at right angles.
- Exercise 2: Make money while staying knee just sitting.
- Exercise 3: Perform squats. You can help in any area to grab and keep his balance.
- Exercise 4 walking strides leaving plenty of space between foot and foot. As in the previous year can grab to keep the balance if you’re not comfortable doing.
- Exercise 5: Standing placing his hand on the wall, bend one leg up getting carried away, slowly and carefully, foot to the buttocks for five seconds. Repeat with other leg.
- Exercise 6: stretched on the floor face down one by one the two legs.
- Exercise 7: place one foot on the ground and the other in an area, keep your back straight and bend the leg you have stretched. Hold the pose for several seconds and alternating with the other leg.
Do you like outdoor sports? Avoid impact sports such as running, and enjoys going out to walk or bike paths but always smooth. Another good option is to go swimming. Also, if you get a chance, walk into the water, and you will receive a gentle massage while improving endurance.
In any case, do the exercise you make a good shoe choice is vital. Make sure you have side bolsters that hold the ankle properly. In this way we will be protecting the foot and knee sprains possible…
Pilates Basics
Pilates is a discipline that involves the routine performance of its core based exercises that balance and lift the trunk muscles, abdominals and buttocks, the entire pelvis in general. Joseph Pilates named this center of lift and balance “power house” or “powerhouse” referring to the center of the human body from which generally follows the body’s energy all humano.Después of many studies and much research, proposed several hundred Pilates exercises that could be done on a mat placed on the ground or with the help of machines specifically designed for this particular type of exercise. All Pilates exercises have names (as chair Cadillac, Wunda chair, etc.) that resemble the figures that make the human body to perform them, so not only is easier to identify but it is the way to give identity to each their exercises.
The Pilates method is based on a program of drills to be performed with slow, controlled and very precise always looking for the specific work of each muscle to its fullest extent.
What the Pilates Method
the Pilates method is a known method of body conditioning that is based on the work of the body and mind as a unit.
This method was founded by Joseph Pilates who defended the theory that the strengthening of the energy center of each individual could be achieved based on the free movement of the whole body in general. The work of the “center of force” or “power house” as he called Joseph Pilates, was based mainly on the work the abs, the base of the back and buttocks (the anatomy that is in the center the body). Building on the work and the strengthening of these parts, the body could move more freely and Pilates equilibrio.El domain and comes from different practices such as yoga, martial arts, ancient Greek and Roman methods, and so on. And as such, follows a methodology of discipline in which to perform the exercises proposed in a consistent and well executed. It is this concept of discipline that has led many practitioners to consider a coaching philosophy that unites body and mind, a way to balance the whole body by strengthening weaker muscles and stretching the muscles contracted and resulting in a natural harmony of throughout the body.
The Pilates method is basically the realization of a comprehensive work of the mind, body and spirit is a very complete physical education in which the body works as a whole, from top to bottom muscle, and the involved equally and in harmony of mind and body. Has been defined as the Pilates method “Western Yoga”.
His exercises are based on the execution of natural movements slow and precise that they must have a center of gravity, the pelvis and all its surroundings. To perform these exercises can help with a machine specifically designed or with the help of mats to cushion and prevent direct contact with the hard surface of the soil.
One of the most important factors of Pilates is the fact of performing the movements with great precision and perfection it is advisable to practice under the supervision of an expert to ensure the accuracy of these exercises and avoid running which could improperly cause serious injury.
Joseph Pilates himself described the method as “The science and art of coordinated development of the mind, body and spirit through natural movements under strict control of the will,” and gave the name of Contrology.