The 5 best sports to tone the whole body

Toning can be as difficult as focusing only on losing fat or hypertrophy. Therefore, this time we will focus on what are the best sports to tone the whole body, such as swimming or CrossFit. Take note:

Swimming

Like so many other times that there is talk of beneficial sports, swimming cannot be missed. This complete sport allows the cardiovascular system and the muscles of practically the entire body to work. When swimming, both the upper and lower part of the body is benefited. Due to this work of all the large muscle groups with swimming, it is one of the most beneficial physical activities globally. 

Depending on what style of swimming you use, you can focus more on the work of certain muscle groups, although in most of them, the back, chest, and shoulders do a great job.

TRX

The TRX is not properly a sport, but a suspension training system. Of military origin, this system has become very popular in the last two decades. Thanks to the possibilities given by the TRX straps, the support and suspension points can be used both to increase the difficulty of the exercises and to facilitate them. You always work with the weight of the body itself, with activities that make an extraordinary impact on the core.

Contact sports

There is a huge variety of contact sports and martial arts, but almost all of them coincide with their exceptional ability to tone the entire body. Such sports provide a job in which the muscles of the whole body are worked and tested.

Besides, if you do not like the concept of hitting yourself with another person, there are variants such as air boxing or body combat, in which martial arts movements and combat styles are practiced without needing to reach physical contact.

Crossfit

Crossfit is another training method that has gained much popularity worldwide in recent years. It is a high intensity training method, which works with functional movements. It combines movements and exercises typical of disciplines such as weightlifting or artistic gymnastics, in which you work both with your own weight and with added weights.

Basketball

Basketball is another very complete sport. On the one hand, the ball demands arm movements that involve speed and force. On the other hand, high-speed races and constant jumps provide the work of the lower train, since it is an effort that is done, especially with the legs.

If you are looking for a group sport with which to work your whole body, basketball is an excellent option.…

Shoulders Tension? 4 techniques to relax and relieve tension

The shoulders aching tension is one of the most common diseases in all types of athletes. And not only in athletes, but the hours sitting in front of the computer or with the neck tilted down because of the mobile screen are also only the most common bad habits that can make us end up with tight shoulders.

It doesn’t matter if they are regular athletes or sedentary people; the poor postural hygiene makes virtually no one safe from the tension in this joint. In addition to the inconvenience they entail, tight shoulders influence our posture and make us more susceptible to long-term injuries or pain.

The solution is to take care of our postural hygiene both during exercise and throughout the day. However, it is not the only thing we can do for our shoulders and neck. There are exercises and stretches of different types that can help us eliminate that tension.

Here are some of them:

1. Shrugs

This is a basic but very practical stretch, which can be done both standing and sitting, although if you can choose, do it in a chair with a backrest.

Sit upright, with your back straight and your hands on your thighs. The feet should be in a natural position, both on the ground and without crossing the legs. From here, raise both shoulders at the same time, in the classic “I don’t know” movement.

Hold the tension for about two or three seconds, and lower your shoulders gently again. Do not take your hands off your thighs at any time, and make sure that the only thing that moves is your shoulders. Repeat the exercise about ten times.

2. Cervical mobility

The cervical vertebrae and their movements are closely related to the shoulders, so relaxing them also implies the relaxation of the latter. Some basic stretches mobility will not get more than 5-10 minutes, and you ‘ll notice the results immediately.

To relax your neck, you can start from the same starting position as in the shrinking exercise. Turn your head to either side, as if you wanted to make a denial movement. The movement should be smooth and fluid, without sudden gestures. After about 15 repetitions, move on to a vertical shift as if you were saying yes, and then make the movements diagonally.

Finally, perform complete head rotations as if it were a clockwise, 10 in each direction, and end up bringing your ear to your shoulder, 10 times on each side.

3. Isometrics of cervicals and shoulders

The isometrics is always a great tool, especially when correcting bad posture and discomfort arising from them. For this exercise, start from the same starting position described in the first.

Raise a hand and rest it on the side of your head, something above and in front of the ear. Keep your elbow at the approximate height of your jaw or ear. Press your head lightly now, without much force: it is not about stressing your neck excessively. Hold that tension for 5 to 10 seconds, and then relax the tension, slowly lowering your arm again. Repeat the operation with the other hand and then in the back and front areas of your skull.

The important thing in this exercise is to focus on the sensation of relaxation while maintaining tension.

4. Take care of your postural hygiene

It is no secret, but it is important to try to maintain a good posture throughout the day. If you sit at a computer, do it with your back straight and without advancing the skull. The same happens if you type in the mobile phone or are aware of it for a long time, try to avoid the syndrome of the advanced head, and keep your spine in an upright and natural position.…

Five Daily Habits to Prevent Varicose Veins

If you’re looking to keep your veins beautiful and healthy, you have to commit yourself to making good lifestyle choices. Understand that varicose veins aren’t just unsightly but can be downright painful. Also known as varicosities, varicose veins occur as a result of enlarging, stretching, dilation, and overfilling of your veins with blood. In most cases, the condition appears on an individual’s legs due to the pressure of his or her body weight as well as the force of gravity. 

To diagnose the condition, a medical professional will check for any signs of swelling on your legs while you’re standing. The process may also involve an ultrasound test to determine whether or not there’s a blood clot and your veins are fine. When the valves in your leg veins aren’t functioning properly or become weakened, it becomes difficult for blood to move to up to the heart. Blood begins to pool in your legs thereby resulting in stretched veins. 

Well, there are daily habits and lifestyle changes one can make to manage the pain from this condition, and even prevent it from developing any further. Read on to find out.

Engaging in Moderate Exercise

Well, the importance of regular exercise to your overall health and body wellness can’t be understated. When it comes to varicose veins, moderate exercise can help to keep your veins healthy. Walking, swimming, biking, and other exercises are great ways to improve blood circulation in your legs and body. You don’t have to engage in heavy weight lifting at the gym. Simple exercise like a twenty minute walk every two days will prevent the condition from developing. 

Altering your Diet

The idea is to eat foods that will improve your blood circulation in the body. Foods that are rich in ‘rutin’ and fiber can help relieve pain and swelling from this condition. Altering your diet isn’t an option if you want to prevent varicose veins, therefore. Reduce your intake of processed sugars as they tend to stress your vascular system. Go for whole wheat rather than white flour. Consider replacing white rich with brown. Your diet should include dietary supplements rich in vitamin E, vegetables, and fresh fruits like apples, grapes, and blueberries

Wear Loose Fitting Clothes

Wearing tight clothes around your groin, legs, and waist will affect your blood circulation. So, you might want to keep away those “skinny jeans” and “high heels” if you’re serious about managing swelling and pain from varicose veins. Loose-fitting, comfortable clothing will improve your blood circulation. This is crucial for the health of your veins. 

Keep Moving

It’s important that you keep changing your position to allow for better blood flow. Long periods of standing or sitting aren’t good for your veins as it reduces blood flow. If your job doesn’t involve a lot of movements, you should get up and move regularly. Be sure to peddle your feet, bend our knees, and stretch your ankles to decrease venous pressure. 

Compression Socks and Stockings

Your doctor can help you choose the right supportive compression depending on how swollen or damaged your veins are. This applies specially to anyone with chronic, poor blood circulation. These specialized stockings can help you improve blood flow, prevent pooling of blood, and reduce the swelling, aching, and pain by varicose veins. 

In conclusion, while you can’t prevent all varicose veins from developing, it’s possible to minimize your chances of developing new ones. The mentioned habits might not get rid of the varicose veins that have already formed but will certainly prevent you from developing new ones and help you in pain management.