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8 effective tips from our own experiences

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Presse Santé

As women, we all dream of having that perfect body with that flat stomach and those long-awaited sculpted abs. What if we told you that there are 8 smart tricks to get the perfect figure? A body bomb is at your fingertips! In this blog post, we are going to share real life tips from our own experiences. So let’s dive in and get going to achieve our goals: body bomb show!

Tip #1: Try exercising with a friend or a group of people to keep each other motivated.

This has been shown to be most effective in helping you lose belly fat! Go out and exercise together, go for a walk, jog, or even try something new like Pilates or yoga. Exercising with another person can help keep you motivated and on track, while also making the activity more fun and enjoyable.

Tip #2: Start enjoying the benefits of green tea!

It is known for its many health benefits, including helping to burn calories and fat. Studies have shown that drinking 2-3 cups a day can help reduce belly fat and promote weight loss. Be sure to drink only unsweetened green tea; adding sugar negates the effects.

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Tip #3: Cut back on sugary drinks.

Sodas and energy drinks do more harm than good because they’re full of empty calories that add up quickly. Instead, replace these drinks with water, natural fruit juices (no sugar added), herbal teas, and other healthier options.

Tip #4: Get enough sleep!

Lack of sleep increases the levels of stress hormones, which leads to higher levels of cortisol in the body: this hormone causes fat to accumulate around the belly. Getting 7-8 hours of sleep a night will help keep your cortisol levels low and you’ll be less likely to store belly fat.

Tip #5: Don’t forget to control portions!

Eating too much food at one time is one of the ways to accumulate belly fat. Eat smaller meals throughout the day instead of three large meals; This will help boost metabolism and allow your body to properly process food without storing it as fat.

Also, it’s important to pay attention to the types of food you eat! Limit refined carbohydrates, such as white bread, white pasta, processed foods, etc., and opt for complex carbohydrates, such as whole grains and legumes, which take longer to digest and burn, therefore more calories .

Tip #6: Add cayenne pepper to your diet.

Cayenne pepper has been shown to boost metabolism, which can help you burn more calories throughout the day and ultimately reduce belly fat over time. Be sure to add cayenne pepper in small doses, as too much can cause digestive problems.

Tip #7: Focus on Kundalini yoga.

If you’re looking to lose belly fat and get a flat stomach, one of the strangest but most effective tips is to practice a form of yoga known as Kundalini yoga. This type of yoga focuses on breathing exercises that can help reduce stress, calm the mind, and promote healthy digestion, which can lead to less bloating and a flatter stomach. To reap the full benefits, it is important to practice Kundalini regularly for at least twenty minutes a day.

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Tip #8: Have you ever heard of a foam roller?

Foam rolling is an exercise technique used by athletes that involves rolling the body on a foam roller to relieve tension and increase flexibility. This technique can also help release trapped tension in the abdomen, which can improve digestion and reduce bloating around the waist, leading to weight loss and flatter abs over time. Just apply anti-cellulite oil and start moving back and forth and then in circular motions.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

try this specific full workout

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Presse Santé

For many people, squats are a staple exercise for building strong glutes. Squats are a great functional movement, which means they can make everyday movements like bending over and lifting easier. Plus, they’re a great way to build lower-body muscle and strength. That being said, many people find that squats target the quadriceps (front of the thighs) more than the glutes. To remedy this, it’s important to understand form and range of motion, as well as variations that can help you target your glutes more effectively. This article tells you everything you need to know about squats for glute strengthening and offers you four exercises you can try.

What muscles do traditional squats work?

Squats are a great all-around lower body exercise because of the variety of muscles used. The main muscles used during a squat are the quadriceps, gluteals (primarily gluteus maximus), hamstrings, calves, abdominal muscles, and spinal erectors. The degree to which the quadriceps are used compared to the glutes is highly dependent on position, anatomy, movement pattern, and range of motion. For example, if you bring your knees forward during a squat, the movement is dominated by your quads. On the other hand, rocking the hips back during a deep squat makes the movement more glute-dominated.

How to promote gluteal muscle activation

As we mentioned earlier, glute activation during a squat is highly dependent on your posture, movement pattern, range of motion, and anatomy. Although a traditional squat activates your glutes to a certain degree, you can make small changes to target them even more.

squatting posture

Each person will have a slightly different squat depending on their anatomy and what is comfortable for them. Getting into a standard stance (feet just shoulder-width apart, toes pointed slightly out) rotates your hips outward and allows you to squat deeper for better glute activation. You may also benefit from a wider stance (commonly known as the “sumo” stance), which keeps your hips in external rotation and allows you to lift heavier loads. The position of the feet can also vary, but generally they should be between the two extremes of facing forward and facing out at around 45 degrees. Ideally, your feet should be symmetrical.

squat depth

The depth of your squats largely depends on your body’s range of motion (flexibility, previous injuries, etc.) and your anatomy (length of your legs in relation to your torso). For better glute activation, try squatting until your thighs are at least parallel to the floor. If you can go deep without compromising your form or feeling discomfort, then you can achieve even greater glute activation.

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movement diagram

When you squat, you want to rock your hips back instead of pushing your knees forward, which works your quads instead of your glutes. To do this, push your butt back as you lower yourself, as if you were sitting in a chair, making sure your hip crease is lower than your knees at the bottom of the squat. This will allow you to get a greater range of motion and activate your glutes.

Also pay attention to the position of your knees. As you descend and ascend, be careful that your knees do not sink inward (known as knee valgus). Instead, try to push your knees out slightly, which targets your glutes and reduces the chance of knee pain.

Contract your glutes

If you’re still having trouble feeling your glutes, try squeezing them when you rise from a squat, which can help increase glute activation. However, be careful not to push your pelvis forward or overextend your hips at the top of the squat, which would compromise your form.

4 glute squats

If you’re looking to add some variety to your squat routine, here are four great squat variations to try.

1. The standing squat

To get familiar with the squat and get into good form, you can start by perfecting the standing squat to sit down, also known as the bench press.
What you need: A box or chair that is knee-high or slightly lower.

1 Stand with your feet slightly shoulder-width apart and with your back to the box or chair. Point your toes out at 45 degrees or less.
2 Slowly move your hips, push your butt back, and bend your knees to lower yourself until your butt touches the box (avoid sitting down completely).
3 Push through your heels and squeeze your buttocks to return to a standing position. This corresponds to one repetition.
4 Perform 2 or 3 series of 12 to 15 repetitions.

Focus on slow movements to learn proper form. Once you can perform this movement with ease, move on to more advanced squats.
Tip: If you don’t have a chair but have access to a low bench (lower than knee height), straddle the bench and perform the same movement.

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2. Resistance band squat

Using a resistance band can help you externally rotate your hips to further activate your glutes and prevent your knees from sinking. If you find this too difficult, remove the resistance band until you can easily perform a bodyweight squat.
What you need: a loop-shaped resistance band.

1 Place a loop resistance band above your knees. Stand with your feet slightly shoulder-width apart, toes pointing slightly out, and hands on hips or in front of you.
2 Rotate your hips and bring your butt back into a sitting position by bending your knees.
3 Continue lowering until your thighs are parallel to the floor or lower. Hold this position for 1-2 seconds.
4 Slowly come back up to the starting position by pushing through your heels and squeezing your buttocks together. This corresponds to one repetition.
5 Perform 2 or 3 sets of 8 to 12 repetitions.

3. Sumo squats

The sumo squat is excellent for working the glutes. A wider stance keeps the hips in external rotation to promote more glute activation.

1 Stand with your feet shoulder-width apart, toes pointed slightly out, and hands outstretched in front of you.
2 Push your butt back, rock your hips, and bend your knees as you squat down. Your knees should move out to the sides with control.
3 Continue descending as low as you can without feeling uncomfortable.
4 Return to standing position by pushing heels in and squeezing buttocks to extend knees and hips with control. Continue to push your knees out through the entire movement until you return to the starting position. This represents 1 repetition.
5 Perform 2 or 3 sets of 12 to 15 repetitions.
Tip: Once you’ve perfected your form, you can introduce more load/resistance with a loop resistance band, dumbbell, or barbell.

4. Cup Leg Curl

The goblet squat is a fun and effective move that can help keep your knees from collapsing.
What you need: a dumbbell.

1 Stand with your feet slightly shoulder-width apart. Hold the head of a dumbbell with both hands at chest level, keeping your elbows tucked in.
2 Squat down by rotating your hips, pushing your butt back, and pushing your knees out. During this movement, keep the dumbbell tight against your chest and keep your elbows between your knees as you lower. This will prevent your knees from sinking.
3 Return to standing position by drawing your knees out, pushing through your heels, and squeezing your buttocks. This corresponds to one repetition.
4 Perform 2 or 3 series of 8 to 12 repetitions.
Tip: Keep the weight close to your body and your elbows tucked in throughout the movement.

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Tips for doing squats for the glutes

Here are some general tips to help you perfect your squat, activate your glutes more, and avoid injury.

1 Push through your heels. This helps you maintain good balance and put more stress on your glutes.
2 Pay attention to your buttocks. The mind-body connection can help you focus on using your glutes to better control the movement of the squat.
3 Keep your torso straight. Avoid leaning forward, slouching, or arching your back. Instead, maintain a neutral spine by working your core.
4 Maintain a neutral pelvic tilt. Avoid contracting your pelvis during the lowering of a squat, which can cause lower back injury.
5 Align your knees with your toes. When you bend your knees, keep them in line with your toes instead of pushing them in.
6 Look ahead. Avoid looking down, which can put undue pressure on your neck.
7 Prioritize good form. Before introducing a higher load/volume, make sure you can safely perform a correct squat. If your form is compromised, decrease the weight you use.
8 Start with a warm-up. Doing light glute activation exercises before doing squats can help to “wake up” your glutes.
For best results, take your time and focus on proper form before moving on to more difficult squat variations.

In summary

Squats are a great lower body exercise that can help build strong glutes and legs. To maximize your glute gains during a squat, make sure your feet are at least shoulder-width apart, toes are pointed out, and you squat as low as possible out of the way. By practicing proper form, you can ensure that you effectively target your glutes and avoid injury. Once you’re comfortable with your squat, try adding weight or variations.
If you haven’t already added squats to your exercise routine, you’ll definitely want to give them a try.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

This anti-aging treatment allows you to have amazing results from the first session

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Presse Santé

Are you ready to make a noticeable change in the overall appearance of your skin? With High Intensity Focused Ultrasound (HIFU) treatment, you can now experience deep skin rejuvenation, without downtime. With this innovative technology, people can achieve a full face lift and lift for firmer, younger looking skin. Think smoother wrinkles, reduced puffiness, and a contoured facial structure! That’s what we call next level skincare!

HIFU: what is it?

High Intensity Focused Ultrasound (HIFU) is a non-surgical, non-invasive procedure that uses focused ultrasound waves to focus and heat specific areas of the body. It works by directing sound waves into an area of ​​tissue to create small, localized lesions. These lesions cause alterations in the affected tissues, leading to a host of therapeutic benefits, such as increased collagen production, improved circulation, and improved skin texture. HIFUs can be used to treat wrinkles, acne scars, enlarged pores, age spots, and other conditions related to aging skin. In addition, they are being studied for their potential use in the treatment of certain types of cancer.

HIFUs are part of therapeutic medicine for their safety.

In terms of safety and efficacy, HIFUs have been shown to be highly effective with minimal risk. The energy of the sound waves is precisely directed to a specific area of ​​tissue, without affecting the surrounding tissue. This allows doctors to focus the correct amount of energy to achieve the desired results without damaging nearby tissue. Also, recovery time for HIFU treatments tends to be shorter than traditional surgical procedures due to their non-invasive nature; patients can return to their normal activities soon after treatment without the need for downtime or extended healing periods after each session.

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For a more natural effect and young skin without pain.

When used cosmetically on facial skin, HIFU treatments are generally considered a more natural option than more invasive surgical procedures like facelifts or injectables like Botox or fillers. Treatments also tend to last longer than those using injectables, since there is no need to repeat treatments over time.

Rather than having short-term effects that may require ongoing maintenance over the years, the effects of HIFU treatments tend to be more permanent due to their ability to stimulate collagen regeneration at deeper levels below the surface. of the skin in a single treatment session. .

Starting at age 40, you are entitled to a HIFU session to maintain a youthful appearance for years to come.

The main indications for anti-aging treatment with HIFU are:

  • Sagging facial skin.
  • visible wrinkles.
  • The jowls.
  • The marionette lines around the mouth.
  • Age spots.
  • Sun damage.

People with these types of signs of aging will usually see noticeable results after just one session. HIFUs can also be used to treat areas around the eyes, along the jawline, and neck, as well as other parts of the body affected by age-related changes, such as the arms, stomach, and thighs. .

HIFU: does this treatment have side effects?

Although there is no risk of surgical complications or long-term side effects associated with HIFU, some minor and temporary side effects may occur, such as: mild swelling, redness, irritation, and tenderness at the application site. These side effects usually last a few days or up to a week and should not pose significant health risks.

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In addition to these common minor side effects, more serious long-term side effects have been reported, such as numbness or tingling in the treated area, as well as discoloration or scarring in some cases. However, these effects are rare and the researchers concluded that the overall safety profile of HIFU is quite high compared to other cosmetic treatments such as dermabrasion or chemical peels.

Are all skin types eligible for HIFU ultrasound anti-aging treatment?

This procedure is safe to use on all skin types! So whether you have oily, combination or dry skin, HIFU treatments can be an ideal option to combat wrinkles or restore lost volume to your face.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

These 5 trace elements are essential in winter

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Presse Santé

Winter has arrived well and truly, with all the usual challenges it brings. Cold temperatures, icy roads, gloomy days and, for many, illness. With so much to take care of this winter, it’s important to know your best defenses to avoid contracting something you don’t want, like one of these dreaded winter illnesses.

In this article, we’ll take a closer look at how essential trace minerals can help you avoid getting sick this season. Read on to discover the five essentials that can protect you and keep you healthy!

  1. Magnesium:

Magnesium is essential for the proper functioning of many physiological processes in the body, including protein synthesis and energy production. It helps boost the immune system, making it an important tool for preventing and fighting colds and other illnesses during the winter months. Likewise, it is also capable of facilitating digestion, contributing to the optimal functioning of our digestive system and strengthening our ability to absorb essential vitamins and minerals from food sources.

Additionally, magnesium is known for its role in reducing stress levels, which can help decrease susceptibility to certain diseases. Studies have also shown that magnesium may play a role in relieving symptoms associated with asthma and allergies, which can worsen in the colder months due to changes in indoor humidity levels.

The RDA for magnesium supplements varies by age, but is generally between 200 and 400 mg per day.

  1. Zinc:

Winter brings colds, flus, and other illnesses that can strike at any time. Fortunately, studies have shown that zinc can be an ally in the fight against winter diseases. One study found that people who took a zinc supplement for five months before the winter season were 21% less likely to catch a cold than those who did not.

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Zinc has been found to block the replication of respiratory viruses and is associated with a shorter duration of illnesses such as the common cold. People who are deficient in essential vitamins and minerals during the winter months, especially zinc, may be more susceptible to catching a cold or other virus. So making sure you’re consuming adequate amounts of zinc, either through diet or supplements, can help protect you against winter germs.

The recommended daily dose of zinc supplements is 15 mg for adults over 18 years of age and 8 to 11 mg for children under 5 years of age.

  1. Iron :

Iron is one of the most essential trace elements for maintaining a healthy immune system, making it highly beneficial for preventing and treating winter illnesses. Iron helps our bodies absorb important vitamins and proteins, giving us more energy and keeping us strong in cold weather. An iron deficiency can make us more susceptible to viruses and diseases. That’s why it’s important to consume iron-rich foods or supplements throughout the winter season. A diet rich in dark green leafy vegetables like spinach, fortified breakfast cereals, and lean red meats can help increase hemoglobin production in red blood cells responsible for carrying oxygen throughout the body.

Iron-containing supplements should not exceed 45 mg per day, but it is always best to consult a doctor before taking a new supplement. With proper supplementation during the colder months, we can stay healthy through winter and beyond!

  1. Selenium:

Selenium is an essential trace mineral believed to be important for our protection against diseases, including those that occur during the winter months. Studies have shown that having enough selenium in our diets can boost our immune systems, which can make us more resistant to colds, flu, and other winter illnesses.

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Selenium supplementation, combined with other micronutrients such as zinc and vitamin C, can help strengthen the body’s natural defenses and better prepare us for any seasonal illnesses we may encounter. Fortunately, selenium is not hard to find! It is found naturally in many foods such as Brazil nuts, mushrooms, tuna, and sunflower seeds. To boost our immunity, selenium supplementation should not exceed 400 mcg per day.

  1. Chrome:

Chromium is a trace mineral with multiple health benefits, and its ability to affect our immune system makes it particularly useful during the winter months. Studies have suggested that the antioxidant properties of chromium may reduce inflammation in the body, thereby reducing the risk of infection from winter diseases.

What’s more, chromium helps support the necessary production of white blood cells, which improves our body’s ability to defend itself against viruses, bacteria, and other threats. Also, chromium can increase glucose tolerance in the body and reduce fatigue. This is especially important during the winter season when energy levels tend to be low due to less exposure to sunlight.

Chromium supplementation varies from person to person. In general, it is recommended to start with a low dose of 200 mcg per day, monitor it, and adjust from there. For people with diabetes or glucose intolerance, up to 1000 mcg daily may be taken for therapeutic purposes. However, it is important to note that chromium has not been tested as a preventative measure and should not be used as such. It is best to consult a health professional before starting any form of chromium supplementation, as excessive amounts can lead to unwanted side effects, including nausea, vomiting, rashes, and headaches.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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