Women Health care fitness tips | Workouts, Weight Loss, Health, Sex

Carve attractive, strong legs and a murderer core with these movements. Get ready to kick butt (your own back that is).

Output FitGIF Women Health Friday every week for fun and challenging new movements to make your sweat sesh really count. Here is the exercise of this week:

Hamstring Curl-Press

Glutes and hamstrings are the major muscle groups, which means they build not only gives you more lift in his spats, but also feeds your metabolism, making your body burn more fat. One way to train these muscles is with a hamstring curl machine in the gym. This movement, which can be done in your living room with a simple resistance band, is even more effective - because you're not lying on his belly, holding the handles of a machine, you can not fool with the momentum and put the strain on your lower back in the process.

Do it

A resistance band with handles works very well for this movement, but if you are using a theraband, simply tie one end around your foot.

Get on your hands and knees, left foot loop through the handle of a resistance band, and the other end in place under his left hand. Your arms should be below the shoulders, back flat and taut band (you may have to fold it over once or twice to create tension). Keeping your hips square committed core and extend the left leg back. Pause, and then start again. which is a repetition. 10, then repeat on the other side.

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Best Fitness Tips

Create better Abs

Do not work your abs every day. "Physiologically, abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S. an exercise scientist at the University of Ball State. Train only 2 or 3 days a week.

Protect your neck

Put your tongue on the roof of the mouth when doing abs. "It will help align the head properly, which helps reduce neck strain," says Michael Mejia, C..S.C.S., Men's Health exercise advisor.

Keep Limber muscles

If you are under 40, hold your stretches for 30 seconds. If you are over 40, they hold for 60 seconds. When you reach age 40, your muscles become less flexible, so they need to be stretched longer.

Do not drop the ball

To catch a pop fly in the sun, use your glove to shade his eyes. It is bigger than his free hand and put the leather in the perfect position to hook the ball.

Grow muscle, save time

Keep your weight workouts under an hour. After 60 minutes, your body starts to produce more of the stress hormone cortisol, which can have a testosterone-blocking, the effect of muscle wasting.

Exercise in the Order

Use dumbbells, barbells and machines, in that order. "The muscles smaller stabilizers are used with weights fatigue before their larger muscle groups," says Charles Staley, a strength coach in Las Vegas. And progress to the machines, which require less help from the smaller muscles, as he grows tired.

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