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This formula of 4 high-intensity exercises burns fat in just 5 minutes

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Presse Santé

There are many ways to burn fat, but the Sakuma method is a little-known Japanese technique that has proven to be particularly effective. This approach uses specific exercises and dietary changes to help you lose unwanted pounds. If you are looking for a new way to burn calories, the Sakuma method may be for you.

What is the Sakuma method?

To reduce body fat and get in shape, many people turn to intensive training programs that require long hours in the gym. However, these programs are generally difficult to follow, especially in the long term. A more effective approach is the Sakuma method, which involves burning fat in just 5 minutes a day through high-intensity interval training.

This technique incorporates short bursts of intense exercise with periods of rest in between each set, which helps your body increase its metabolic rate and burn fat more efficiently. By combining this specific type of training with proper nutrition and regular sleep, you can get the toned abs or butt you’ve always dreamed of in a matter of weeks. If you’re looking for an effective fat loss method that fits into even your busiest schedules, try the Sakuma method today!

In addition to burning fat, you will be able to refine the most neglected areas.

When it comes to building strong, toned muscles, most people focus on the major muscle groups in the arms, legs, and core. However, there are other muscle groups that are just as important to staying fit and healthy, but are often overlooked by many people. According to trainer Kenichi Sakuma, the muscles that are most neglected and therefore need to be focused on are those located at the level of the torso and abdomen, as well as the gluteal and lower back muscles.

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To work these muscles effectively, Sakuma recommends doing a series of simple exercises every day. These include sit-ups to work your abs and obliques. Reverse squats to target the lower abs. Lunges and lateral leg raises to strengthen and tone the glutes. As well as supermans to strengthen the lower back. By practicing these exercises daily, you can begin to see results in no time, improving your overall fitness and helping you reach your goals faster. If you’re ready to get fit from head to toe, be sure to include these key muscle groups in your workouts!

Define these 4 essential exercises to practice wherever you are.

To practice sit-ups:

For beginners, the key to an effective ab workout is to focus on proper form and technique.

  • Begin by lying on your back with your knees bent at a 90-degree angle.
  • Place your hands lightly against the sides of your head, then crunch up toward your chest.
  • Make sure to keep your chin tucked in slightly and avoid pulling your neck with your hands.

Once you’ve done a set of crunches, move on to deeper abdominal exercises that work your obliques.

A great exercise for this is:

  • Lie on one side with one forearm flat against the floor.
  • Then, lift your opposite leg toward the ceiling while simultaneously lowering your forearm toward the floor until the two are almost touching.
  • Hold this position for a moment before returning to the starting position and repeating the exercise on the other side.

With regular practice, these simple ab exercises can help you build a strong core that will help you achieve all of your fitness goals!

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To practice reverse squats:

  • To perform this exercise, start by lying down on a padded surface, protecting your spine.
  • Draw your navel in and tilt your pelvis up, placing your hands face down on either side of your hips. Next, bend your legs in the air and press your toes into the ground, turning your knees toward your chest without using momentum.
  • Finally, from the top position of this exercise, focus on contracting your lower abdominal muscles to engage all of those hard-to-reach lower abdominal muscles for a sleek, toned look.

With regular practice and proper form, reverse squats can become an invaluable tool for achieving better overall fitness and looking great from every angle.

To practice lunges and lateral raises:

  • To do lunges correctly, start by standing with your feet hip-width apart.
  • Then, take a big step forward with one leg and bend both knees until your back knee almost touches the ground.
  • Make sure to keep your back straight and your chest up during this move.
  • Once you’ve completed a set of exercises on one side, switch to the other leg and repeat.

In addition to lunges, lateral raises are also great for working your glutes. To perform these exercises correctly:

  • Begin by lying on the side of your choice, with both legs placed one on top of the other and parallel to the floor.
  • Then, keeping your upper body still and straight, raise your upper leg to its full range while keeping your toes flexed.
  • When you’re in an elevated position, focus on contracting your glutes to feel better.
  • Finally, slowly release the contraction while gently controlling the descent of your leg.
  • You should repeat this process with the same leg several times before switching sides and doing the same number of repetitions with the other leg.
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Lunges and lateral raises are great ways to sculpt strong, toned glutes that will help you achieve all of your fitness goals. If you’re ready to work your glutes for amazing results, add these two amazing exercises to your regular training regimen!

To practice supermen:

  • To perform this exercise, start by lying on the floor with your arms stretched out in front of you, palms down.
  • Next, brace your core and simultaneously lift your legs and upper body off the ground. Hold this position for a few seconds, then slowly return to the starting position and repeat the exercise.

When done correctly, this exercise can be very effective in strengthening and protecting your lower back.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Well Being

4 wellness trends will gain momentum in 2023

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Presse Santé

It’s 2022 and it’s time to look ahead to see which wellness trends will take over in 2023. From healthy eating to exercise, these are the trends you can’t miss! So, what are you waiting for? Get ready to jump on the wellness bandwagon!

Wellness is a hot topic, and it will only grow in popularity in the years to come. There are some trends that are already starting to emerge, and the French are in a unique position to embrace them. Here are four wellness trends we can expect to see in 2023:

Plant-Based Diets:

In recent years, there has been a growing interest in plant-based diets. This trend is largely driven by concerns about the health of the planet and animal welfare. However, it is also increasingly recognized that plant-based diets have immense health benefits.

In fact, a growing body of research suggests that these types of diets may help reduce the risk of chronic disease. For these reasons, plant-based lifestyles are predicted to continue to grow in popularity in the coming years.

The French are known for their love of food, so this trend may start to gain traction in France in the coming years. There are already a number of plant-based restaurants in major cities like Paris, so this trend is likely to continue to grow.

The Digital Detox:

It’s no secret that we are addicted to our screens. We are constantly checking our phones, browsing social media, and watching TV. This constant exposure to blue light can have serious consequences, including trouble sleeping, eyestrain, and even anxiety. That’s why so many people are looking for ways to disconnect from their devices and focus on real-life interactions.

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Digital detox, also known as Digital Detox, which consists of disconnecting for a certain time, is becoming more and more fashionable. And adults aren’t the only ones enjoying it: even kids are getting in on it. According to a recent study, French children spend an average of four hours a day on digital devices. This is why digital detoxes would be a trend in 2023 that the French can embrace. Unplugging has a number of benefits, including increased productivity, reduced stress levels, and improved quality of sleep.

The intuitive exercise:

In recent years, however, a new trend has emerged in the world of fitness: intuitive exercise. Instead of following a rigid training regimen, intuitive athletes listen to their bodies and allow themselves to move in the way that feels most natural to them. This approach is gaining popularity in the United States, and there’s no reason why it shouldn’t spread to France. After all, what could be more French than listening to your body and doing what makes it feel good?

According to a recent report, this is an upward trend. In fact, it is projected that by 2023, more than half of the world’s population will be engaged in some form of intuitive exercise. So why not go ahead and start embracing this trend now? Who knows, you might find that it’s just what you need to achieve your fitness goals.

Holistic therapy:

“The French know how to live.” They have a rich culture that celebrates food, wine, and art. But what about well-being? In recent years, there has been a growing interest in holistic approaches to health and wellness, which consider the mind, body, and soul. This trend should continue in the coming years, and the French are well placed to embrace it.

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There are many types of holistic therapies, from sophrology to thermal therapies through meditation, acupuncture and aromatherapy. France has a long history of using herbal remedies and its people are known for their love of nature. As more and more people around the world seek to reconnect with their natural surroundings, the French are likely to be at the forefront of the wellness revolution.

* 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

How to prevent bedbugs from invading your bed and home?

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Presse Santé

Bed bugs (Cimex lectularius and Cimex hemipterus) are insects that feed every 5 to 10 days, mainly on human blood. They are usually active at night, and their bites often cause itchy skin.

Although they are not known to spread disease, they are considered public health pests. Here’s how to keep bed bugs out of your bed and home.

How do bed bugs get into your home?

Bed bugs enter your home by traveling on:

– the clothes of your family and visitors
– the luggage
– the boxes
– used furniture
– messy bedding

How can I prevent bed bugs from entering my home?

A number of precautions you can take to prevent bed bugs from infesting your home, include:

– Before leaving used furniture in the house, check for signs of bed bugs (bed bugs can live a year or more without eating).

– Put a protective cover on your mattress and box spring.
– Consider getting a mattress cover pre-treated with a pesticide.
– Consider getting a plain, light-colored mattress cover that makes it easy to detect bed bugs.
– Be careful and be vigilant if you use a shared laundry room.
– Vacuum frequently.
– Reduce clutter.

Travel prevention tips to avoid bringing bed bugs

You don’t want to bring bed bugs home after a trip. Here are precautions to keep in mind when traveling, including:

– Avoid putting your luggage on the bed. Consider placing your suitcase on a shelf that has been moved away from the wall or in a dry tub.
– Bring a flashlight and use it to check for signs of bed bugs. In addition to bedding, check the edges and seams of the mattress, box spring, and bed frame.
– Check furniture near the bed, such as nightstands.

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If you spot signs of bed bugs, notify your host or hotel management immediately.

Lwhen you return home from a trip

When you come back :

– Separate the clothes with which you have traveled and wash them immediately with hot water.
– Vacuum your luggage, then outside, empty the contents of the vacuum into a plastic bag. Seal the bag tightly and dispose of it in an outdoor trash can.

Do you already have bedbugs in your house?

In addition to the presence of the bugs themselves, signs of a bed bug infestation include:

– Rust stains on bedding, caused by crushing bedbugs.
– Small dark spots on your bedding. Bed bug feces looks like a small dot made with a ballpoint pen. It can be rubbed on the fabric, like a marker dot on the fabric.
– Tiny white eggs or eggshells, about the size of the head of a pin (about 1 millimeter).
– Small yellowish-white skins, which the young shed as they grow.

What are bed bugs like?

Adult bed bugs have:

– a size similar to the size of an apple seed
– often a musty smell
– not freshly fed, they are brown and have a flat, oval-shaped body
– if it has recently fed, it has a reddish-brown color and a rounder, more globe-shaped body.

Young bed bugs (nymphs):

– they are smaller than adults
– are translucent yellowish white
– if they have not fed recently, they are almost impossible to see with the naked eye.

where to look for them

Bed bugs are not big and can get into small hiding places. To give you an idea of ​​its size, if you can fit a credit card through a slot, there’s room for a thumbtack.

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Bed bugs usually hide around your bed:

– on the mattress and box spring, in cracks created by seams, labels and edging
– in the crevices of the headboard and bed frame.

In case of strong infestation, they can be found far from the bed:

– in the seams and between the cushions of chairs and sofas
– in the folds of the curtains
– under wall hangings
– at the junction of the wall and ceiling
– under peeling wallpaper
– in drawer joints
– in electrical sockets

Bed bugs can travel up to 6 meters from their hiding place to feed.

Key points to remember

There are several ways to try to prevent bed bugs. Here are a few:

– take precautions during the trip
– check second hand furniture
– use a protective cover on your mattress and box spring
– vacuum frequently

If, despite all of these precautions, you discover bed bugs in your home, act quickly. You will need to get rid of bed bugs in the early stages of the infestation. The longer they stay in your home, the more difficult it will be to remove them.

* 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

5 materials that you must have in your wardrobe this winter!

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Presse Santé

It’s winter again, the time of year when the cold sets in and we all tend to bundle up. There are different materials that you can use to protect yourself from the cold, but which is the best for you? In this blog post, we’ll cover some of the most common materials used to keep you warm and how effective they are. Stay warm and safe!

The money :

When it comes to staying warm in cold weather, wool is one of the best materials you can choose. Wool fibers are capable of trapping heat and insulating the body, even when wet. This makes the wool an ideal choice for clothing, blankets, and other items that will be exposed to the elements. Additionally, wool is breathable and naturally antimicrobial. It won’t make you sweat or irritate the skin. And wool’s natural water-repellent properties help keep you dry in rainy or snowy conditions. So if you are looking for a material that will keep you warm and comfortable in cold weather, choose wool.

Cashmere:

When the temperature starts to drop, it’s time to bring out the cashmere. This luxurious fabric is made from the soft undercoat of cashmere goats. As it is known for its softness, warmth and durability. Cashmere is also extremely lightweight, making it a perfect choice for layering. The fibers are also resistant to static and pilling, so your cashmere sweater will always look pristine. And being a natural fiber, it is still one of the environmentally friendly materials. It is therefore the ideal season to opt for cashmere. It will allow you to feel comfortable throughout the winter.

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the polar:

When it comes to staying warm in cold weather, fleece is one of the best materials. The fleece is made of synthetic fibers, which means that it retains heat very effectively. It also wicks moisture away from the body, keeping you dry and comfortable. In addition, the fleece is light and easy to wear. Making it a great choice for camping and backpacking. Finally, fleece is available in a wide range of colors and styles. Which allows you to find the perfect look that suits your needs. Whether you’re looking for a cozy scarf or a warm pair of mittens, fleece is back this year to wow you!

The origin:

Few materials can match the performance of down. Down is the soft, fluffy layer of feathers that grows under the stiffer outer feathers of ducks and geese. It is made up of thousands of tiny filaments that retain heat and provide excellent insulation. The down is also very light and compressible. Which makes it ideal for jackets and sleeping bags. In fact, down is so good at keeping people warm that it is often used on cold-weather expeditions where conditions can be extreme. So if you’re looking for a material that will keep you warm in the coldest temperatures, down is definitely worth considering.

Flannel:

Flannel is a popular fabric for good reason. It is not only soft and comfortable, but also very good at keeping you warm. Its tightly woven fibers retain heat effectively, making it an ideal choice for winter. And since flannel is so versatile, it can be used for everything from shirts and pants to scarves and hats. In fact, even high-end brands like Versace have included flannel in their collections. So if you’re looking for a cozy way to stay warm this winter, don’t overlook flannel. This may be the perfect fabric for you.

* 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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