Amazing Leg Circuits For Women

Amazing Leg Circuits For Women

Your legs are your foundation and without them you cannot achieve a superior level of total-body fitness! This is why I have included a killer leg circuit for you ladies to include into your personal program. Women's fitness is about to reach a whole new level with this workout. Train hard.

To begin this workout all you will need is some flat open space and the will to push yourself through the pain.

Start out by standing with your feet about shoulder width distance apart. Immediately begin an alternating set of side lunges going from the right leg to the left leg. Each time you lunge on each side count that as a single repetition. Perform 10 of these at a continuous and fluent pace.

As soon as you are finished immediately transition into a set of 10 squat jumps. Perform each jump in continuous succession not stopping or pausing between each jump. This is great for both lean muscular development and total cardiovascular fitness.

When you finish the round of squat jumps immediately cycle into doing a set of squat thrusts.
Make sure you crouch down to place your hands on the ground, then kick your feet back until your body is in an upright push-up position, and then kick your feet back up underneath you to stand back up. Perform a set of 10 squat thrusts.

As soon as you wrap up the squat thrusts immediately flow into to doing a set of 10 cycled split squat jumps (on each leg). This is where you start in a lunge position. From the lunge position vertically jump and switch your legs in mid air landing with the opposite leg in front of you in a proper lunge position.

Once again, the key to this is to maintain a continuous and fluent motion of cycled jumps. When you finish these you can stop to rest.

If you want to develop some seriously fit and strong legs give this mean little circuit a try. Attempt to execute at least 3 good rounds of this circuit to start out. Trust me, 3 rounds of this killer leg circuit and you have yourself a workout! Train hard and enjoy.

Tips for Healthy Leg Veins

Tips for Healthy Leg Veins

Experts recommend the following self-care treatments for healthier leg veins.

1- Don't cross your legs when you sit.

2- Take warm, not hot, baths, and end by splashing cold water on the legs.

3- Avoid high heels. Low-heeled shoes work calf muscles more, which is better for veins.

4- Don't wear tight clothes around your calves or groin that can restrict circulation.

5- Take three or four 10- to 15-minute breaks daily to elevate your legs above the level of your heart (for example, by lying down with your legs resting on three or four pillows).

6- Avoid long periods of sitting or standing.

7- Make a point of changing your position, shifting from one leg to the other or walk gently back and forth, frequently to encourage blood flow.

8- Weight control - Shedding excess pounds takes unnecessary pressure off your veins.

9- Exercise. Get your legs moving. Walking is a great way to improve blood circulation in your legs.

Building Up Shapely Legs

Building Up Shapely Legs

Most persons have more developed legs than the arms since the legs are frequently exercised in a person's daily waking routine. But the mere exercise of walking will not develop the large muscles at the front of the thighs and in the calves of the legs, or the "climbing muscles". Walking or running, may bring those muscles into action, but does not place any considerable tension upon them.

The leg muscles of the runner are more elastic, and capable of more rapid action than are those of the "athlete of the hills". But the former soon tires under the strain of a steady climb, whatever his physical condition may be, simply because he has not developed the muscles then called into action.

This capability cannot be credited to natural ability but to special training and exerted effort.
It may not catch everyone's attention when I say that the exercise I designed will develop these "climbing muscles".

But when I'll say it can add to the proportionality of the legs, it will perhaps generate interest. The build-up of the muscles on the thigh and the calves relies deeply on the ball of the foot. And the exercise I designed can be practiced while lying in bed.

Attach to the foot of your bed a cord about 1½-feet in length, attaching a pulley weight handle. Lying on your side, hold this handle then press firmly against the foot¬board of the bed with the ball of the foot, and alternately relax the pressure. This alternate pressure and relaxation will actively exercise the muscles in question. It will also imitate the action of climbing, the leg being exercised as such. And it will bring no strain or possible injury upon the heart -- a danger ever imminent in hill climbing.

The pressure exerted should be equal to that required in climbing stairs or a steep slope. This exercise, if persistently and regularly prac¬ticed, will surely improve the symmetry of the legs. And it will give one the ability to climb stairs or steep hills, which cannot be acquired by the same amount of walking or ordinary gym running exercise. It should be practiced both with the left and the right feet. Otherwise the development will be unequal.

If the cord and pulley weight handle is inconvenient, simply rest the ball of the foot against the footboard of the bed and alternately press and relax.

Or here is still another and easier way -- lying on your back or partially on the side, place the ball of the left foot on the upper part or toes of the right. Tense the muscles of this right leg and foot so that it may afford support. Then alternately press and relax with the left foot. Repeat the exercises with the other leg.

The cord and pulley weight handle device is far more effective and can guarantee quicker development. But the last two exercises can be practiced under all circumstances and will appeal to the members of the greatest organization on earth: the lazy people, of which the writer is a member and a good example.

The foremost reason why these exercises were designed is to get the desired development with minimal effort exerted. Some people may say it is a lazy man's system but it is mainly designed for people of more advanced age, who are not anymore fit enough to undergo rigorous and strenuous exercises. Just the same, you are guaranteed that the exercises are remarkably effective. Finally, people of all ages can use these exercises to great benefit.