Super Creative Blog: Exercise

6 Simple Exercises for shapely legs

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To get beautiful slender legs, not necessarily go to the gym and pace yourself diets. Enough at home to perform simple exercises for the legs.<br />
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Before you begin any exercise, and in particular those, you need to workout. Walk, Run a little better still in place for 10-15 minutes. Thus the muscles warm up and be ready to operate at full capacity.<br />
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1. Lie on your back, legs bent at the knees. Hands lie along the body. Raise the pelvis and back up until we will not touch the floor only head, shoulders, elbows and feet. Slowly sink to the floor, gradually descends back, starting from the neck to the waist. (a unique exercise that strengthens the excellent and buttocks and thighs all the parts). 20 times<br />
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2. Stand up straight with your feet shoulder-width apart. Keep your back straight and your shoulders - lowered. Inhale and bend your knees to a right angle, as if you sit on the edge of the chair. Spin while leaning forward slightly, but remains straight. Put your hands on your hips. Stay at the bottom for a second.</div>
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With an exhalation to climb up without straightening the knees until the end. (Strengthens and thighs and buttocks). 10 times<br />
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3. Lie on your right side, his head resting on his bent right arm. The left hand is in front of the body.<br />
Bend the left leg and put the foot of the right knee. Exhale and lift your right leg straight, pulling a sock over. At the highest point stay for one second. Inhale and return to starting position. Make 10 lifts right leg, then repeat with the left. (A very good exercise to ext. Thigh). 10 times<br />
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4. Stand up relying on his knees and hands, with your knees are just below the hips, elbows under shoulders, fingers pointing forward. Keep your back straight, your head does not fall. Bring your right leg and bend ago the knee at 90 degrees. On the exhale, lift the bent leg up (like the head) and hold. Inhale and slowly return to the ref. position. Do 10 times with the right foot and moves to the left. (Back of the thigh and buttocks).<br />
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5. Stand up straight, keeping to the right hand for support, make a left leg 15 swings to the side. At the same time keep the foot relaxed, sock pull over, leg raises as high as you can. Then complete the exercises, but stick for support with your left hand, max Accomplish right foot (the outer surface of the thighs and buttocks).<br />
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6. Walking on the buttocks. 100 times</div>
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6 Simple Exercises for shapely legs

To get beautiful slender legs, not necessarily go to the gym and pace yourself diets. Enough at home to perform simple exercises for the l...

20:43

How to quickly get rid of a double chin

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<b>Heavy hanging on his chin tuck many women spoil the mood, makes you feel insecure. But work on the problem is not so difficult.</b><br />
<b><br />Why do I get a double chin?</b><br />
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The appearance of a double chin always says that your muscles are flabby, and you need to bring them in tone. Double chin can form for various reasons:<br />
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<ul>
<li>Hormonal changes;</li>
<li>Sharp and frequent change in weight.</li>
<li>When a woman is recovering strongly, the thinner, the muscles do not have time to recover, and remains a "pouch";</li>
<li>Sedentary lifestyle, sedentary work;</li>
<li>Deformation of the skull and spine causes deformation of the muscles and leads to the formation of a double chin.</li>
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If the problem is not a manual nature and not associated with hormonal disorders, it is possible to remove a double chin with the help of simple exercises. Usually the result is noticeable after 1-2 months of training.<br />
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<b>Exercise with mirror:</b><br />
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This is a very simple exercise, just try to execute it well and carefully. Sit in front of a mirror. To put the control fingers of one hand just below the clavicle, the second hand on chin. Then lower corners of the mouth down (as if you express contempt), the lips take the form of a horseshoe, while straining muscles of the neck. If you do the exercises correctly, you will feel the hand as tensed muscles. In the mirror, you will see how the skin on the neck rises. Strain muscles for a few seconds, then relax your her. Daily repeat the exercise 10-15 times. So as usual during exercise, many do not look very appealing, try to engage without witnesses.<br />
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<b>Exercise of u and:</b><br />
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Pull his lips, and strongly articulating (can silently), say the letter O - V - I. This exercise also promotes a wide neck muscles and helps to get rid of a double chin.<br />
Variable compression:<br />
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Prepare 2 bowls with hot and cold water. In each enclose a napkin folded in half, about the width of the palm. Take a cold cloth lightly wring it (so as not to drip), flatten and attach to the chin, carefully pulling to wipe fits snugly against the neck. Then put it back in the bowl and apply a hot towel. And so do the variables compresses for 10 minutes. Hot water is necessary to pour. Repeat this procedure every 2-3 days. Napkins, rinse in hot water and dry. The procedure for this - not that other, as gymnastics blood vessels that dilate from the hot, the cold narrowed.<br />
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<b>Pat chin:</b><br />
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Fold the napkin in four, soak in cold water and gently squeeze out. Then the right hand, grasp the end and quite pat your chin and lower part of the cheeks. Patting as 10-15 times, to shift the cloth in the left hand and pat the lower part of the right cheek and chin.<br />
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<b>Half-hour packs:</b><br />
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To prepare a compress with cotton wool, a piece of parchment, elastic bandage, nourishing face cream. Neck and chin rub cosmetic milk, then rub a little cream, soak cotton moisturizing emulsion and attach to the chin and neck. Cover with a piece of parchment and a wool tie chin and neck with an elastic bandage (over the head). After half an hour, remove the wrap and rinse face and neck with cold water. This procedure is applied 1-2 times a week.<br />
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<b>General tips:</b><br />
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We recommend reading the book is not put on the table, or, worse, to his knees. Stir books at eye level at a distance of 30 cm. While walking, keep your head up high, try to look straight ahead.</div>

How to quickly get rid of a double chin

Heavy hanging on his chin tuck many women spoil the mood, makes you feel insecure. But work on the problem is not so difficult. Why do...

07:29

How to pursue a run in the cold

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Running in the fall and winter can be enjoyable and rewarding pastime, even if you are convinced of the opposite. Certainly, force yourself to get out of the house when outside temperatures below zero - not an easy decision, but we are not looking for easy ways, is not it? Do not be afraid of frost, and they cheerfully help feel our toes. The main thing - the right equipment and following a few simple rules.<br /><br />You honestly ran in the summer and early fall? Or going to start exercising as soon subside unbearable stuffiness? But here's a nasty surprise on the weather (prepodnosimye us, however, every year) - outside subzero temperature. Do not panic! You can run in any weather, believe me, this is nothing unusual. Feature winter running just something and is more elaborate outfits and warm-up before you leave home.<br /><br />Let's start with the main - clothes for jogging. The most common mistake in this case lies in the desire to dress warmly. The very idea is logical, but if it does not take into account that you will run, not walk on foot. So, here are completely different rules. For the next few months when leaving for a jog layering should be your main fashionable reception. All this is necessary for proper temperature control, through which your body will not super cool or, conversely, to overheat during an active run. Usually jogging wear thermal underwear, fleece sweater and a jacket. Let's elaborate on each layer and try to understand what each and why, without this in any way.<br /><br /><ul>
<li>Thermal underwear - t-shirt or tank top for active sports. Its main function - to remove moisture from the body and "push" it to the outer layer where it quickly evaporates. Ordinary t-shirt deal will not solve - natural materials absorb moisture, but do not remove it from the body. So discomfort and hypothermia can be guaranteed with a probability close to 100%. Find thermal underwear is not difficult: in any sports store it is always there in sufficient quantity and for every taste.</li>
<li>Fleece - or turtleneck sweater with long sleeves. Fleece material is well protected from the cold, while it is easy and comfortable. This, in fact, is the main feature of the second layer.</li>
<li>The last layer - a sweatshirt, a light jacket or windbreaker, waterproof necessarily. The bottom line is that the top layer protects you from external conditions, such as wind, rain or snow.</li>
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<br /><b>Trousers choose insulated from the inside fleece or other soft material</b>. And be sure to pay attention - cuffs they should have an elastic band, or cold air will get inside. Also leggings are perfect, over which you can wear shorts. And in the case of severe frost on them as you can wear sweatpants.<br /><br /><b>While jogging on your body should not be exposed areas.</b> Always wear gloves - fleece, synthetic or knit. Head too keep warm - there will fit your favorite knitted cap, as long as it does not fly during the run. Do not do without the scarf-buff (neck bandanas). Is chosen such that it can be conveniently pull on the nose. At low temperatures, this feature very easy life runners.<br /><br />About sneakers is worth mentioning separately. In fact, they are the most important thing together. From how correctly to pick shoes, will depend not only on the quality of the racing, but also your health. Sneakers without proper depreciation caused a lot of trouble on the part of the joint, so that it is better not to save. Choose shoes considering its individual features, be sure to consult with a sports store or read reviews themed racing shoe models.<br /><br />An important aspect of any winter running is a small warm-up before going out. After making a few simple exercises at home or even just dance to upbeat music, you razorblades muscles and prepare the body for a low temperature, which, again, will not give him hypothermia. Yes and psychologically so much easier to go outside. After jogging also need to warm up, and also in a warm room - as soon as you stop, your body stops producing heat in sufficient quantities, and the risk of colds.<br /><br /><b>Breathe properly </b>- a science. At low temperature, do not even try to breathe through the mouth, in the best case colds throat, at worst - lungs. Breathe only through the nose, mouth exhale, if otherwise is not obtained. If this is a struggle, slow down - health is more expensive any speed records. But with the onset of heat you will see how in such a breathing technique improved your results.<br /><br />After completing a run (immediately after you mentally praised himself for bravery and endurance), take off your wet gear - even at room temperature, it can easily get hypothermia, so do not delay.<br /><br />And, of course, that was not boring, download your favorite music to your phone, install the application to run and offer your friends to join you - believe me, it will receive from the run a lot more fun. And after a few weeks you get used to the extent that you can not imagine life without running. Retrieved on personal experience!</div>
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How to pursue a run in the cold

Running in the fall and winter can be enjoyable and rewarding pastime, even if you are convinced of the opposite. Certainly, for...

07:28