Posts Tagged ‘overweight’
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…
Tips for Ideal Weight
Ideal weight – day more people are concerned about their weight, and not without reason. Currently, and as we are commenting on this blog, levels of overweight are increasing steadily.
Today, we will see a series of tips to avoid overweight and achieve optimal weight of the hand of Dr. Garrido (biological medical, winner of the World Hans Reckeweg)
1. Try snacking fruit only water, unsweetened juice, water, green tea, herbs or nuts.
2. Gradually reduce the volume of each meal.
3. Do not repeat meals.
4. Take at least 1 ½ liters of water a day, your skin and your legs will thank you.
5. Do not skip meals; you should do 5 meals a day (breakfast, midmorning, lunch, mid afternoon and lunch). In this way do not feel hungry and eat just enough.
6. Eat lots of fruits and vegetables and small portions of lean protein (meat, poultry, fish, and shellfish) and whole grains.
7. No mixing times: avoid watching television, reading the newspaper at lunchtime or for children avoid playing into the lunch.
8. Eat fresh, frozen, canned or cooked have more sodium, more fat and chemical additives.
9. Choose chicken or lean meat
10. Defatted broth of meat and poultry put them in the refrigerator and remove the fat layer that forms above.
11. Eliminating sugar and gas products prefer fresh fruit juices.
12. When eating out, order salad dressed with vinegar and olive oil, meat dishes, chicken or fish grilled or steamed.
13. Use nonstick cookware to prepare foods with little or no olive oil.
14. Do not thicken salsas with milk or cream
15. Increase daily physical activity by 30 to 40 minutes daily.
16. After lunch walk about 20 or 30 minutes to help digestion and burn calories.
17. Finally, when you go shopping take a list to be clear about what is going to consume and do not buy last-minute temptations.