4 exercises to strengthen the legs and hips

Exercise 1:
Bend and stretch.
From the off position, bend down.
-Rest your hands on the floor at an approximate distance of one meter forward. -Straighten your legs to lift the hips.
-Lift one leg, extending upward and backward. Avoid twisting the knee.
-Repeat with other leg.

Exercise 2:
Up and down like a top.
-Stand with feet together and hands at the waist.
-Turn your hips to one side and go down twisting like a top. Enough to sit down.
"Be careful not to injure their knees.
"Without help with hands, ascend turning in the opposite direction to that used to descend. You can also use the image of a screw to be unscrewed. "Repeat several times, to one side to another, up and down very slowly.

Exercise 3:
Kneel and project.
Assuming a kneeling position. Then lean forward and place your hands on the floor.
-Lift the chin and look up to the horizon and far away.

-Extend and lift one leg backwards, not exceeding the height of the back for not forcing the lower back. Repeat several times with each leg.

Exercise 4:
Stretch to the side.
-Start by lying on the side of his body.
-Support on the ground the outside of one leg, and forearm and elbow on the same side.
-Double leg resting on the ground back up to the knee and lift your top leg up sideways in the plane of his chest.
-Repeat several times, extending the right leg is raised. Then switch sides and repeat the full year.

Exercises for legs and tail

EXTENSION LEGS
On a step, Put on four legs with the back straight. Shrinks the buttock and extend that same left leg, bringing it slightly upward. Then down, but not support the foot on the floor. Perform three sets of 20 exercises with each leg.

MAXIMIZING THE EXERCISE: Raise your heart rate by fast repetition, without moving the bow back or spine.

Gluteal tone
Knees on a mat with the forearms supported on the floor. Shrinks the left buttock, lift the same leg and extend it, raises the foot as if you wanted to step on the roof. Return to the starting position, keeping your knee bent. Three sets of 20 exercises with each leg.

MAXIMIZING THE YEAR: For faster toning, use pesitas a kilo in each ankle.

Exercises for legs and thighs of women

Stand with feet apart at shoulder width and knees slightly bent and raise your arms forward at chest height.

Then an inspiration, and while exhale, bend your knees as if you were sitting in the air, leading the column slightly ahead.

Maintain the posture for five seconds. And then got three sets of 20 exercises.

Deviation of the legs

The arched legs, genu in men, according to the medical terminology, are one of the reasons most often arise in the consultation of the orthopedist. In many cases the cause is a deficiency of vitamin D and calcium, or a symptom of rickets. The problem is corrected as soon as the small receives the necessary input of these nutrients.

At other times the legs because warp has taken the baby to walk before they were prepared to do so. These children, especially if they are chubby, they will have their legs twisted around the 14 or 16 months.
Less frequent than the two previous cases is that the deviation is caused by an alteration of the cartilage growth.

In this case, the bones of the legs grow more on one side than the other and often needed to correct with surgery but, sometimes, splinting or simply put a brace at night.

From the second year of life, to a greater or lesser degree, all children have the legs in the form of X (genu worth), that is, knees together and feet apart. In these cases, the orthopedist may prescribe some wedges in shoes that force the legs to straighten out.

The advantages of running

• Its advantages.
Running considerably improve your physical condition, helps you if you have low blood pressure and strengthens your ankles, calves, thighs, buttocks and Corvo. It is also one of the fastest ways to lose weight by burning more of those kilos.

• Its disadvantages.
Apart from the Olympic runner Michael Johnson, most brokers do not have a chest or abdominal developed. Many brokers are very thin and calves Quadriceps not very developed.

• The best way to practice.
Get a pool and run with your body submerged to the neck. Ask any runner what is the right way to do it. Many professionals use this method when trained to acquire stronger thanks to the resistance of water. If you do only once a week from 30 to 40 minutes, you'll have the same benefits aerobic and muscle development that did ashore twice a week.

Also, thus strengthening the Quadriceps and other muscles that do not common form of work. This way you will have a balanced development that many brokers do not have.

To strengthen the top of your body, go to the gym twice a week to do weights. Conducts of 12 to 15 repetitions of "curl" of biceps, triceps extensions, "bench press", side elevations and rowing with Mancuernas inclined. It ends with abdominal 20.

Getting a figure sexy

The quickest solution is to invest in exercises that make the muscles grow. And to ensure that these changes and be noticed in your body, we must work the areas of greatest highlight, as the buttocks, legs, arms and waist.

For turning tail
In four supports (supporting hands and knees), shrinking abdominal and tending the curvature of the lumbar back.
Putting ankle from 1 to 3 kilograms, according to his fitness. Leaving supported one knee, pushing the foot of the other leg back and up until the height of the horizontal and return to the starting position.

For turning the legs
Standing, legs separated the width of the shoulders, buttocks and abs tight.
Download the tail agachándose to live up to the knees, and while they move ahead of the tips of his feet and keeping the back straight. After returning to the starting position.

For turning arms
Of foot, right foot on a bench, right arm resting on the leg giving stability. On the other hand, we maintain a Mancuernas from 1 to 3 kilograms, depending on their fitness. Starting with the outstretched arm down, then we force, bringing his hand toward the shoulder.

For turning the waist
Acosta aside, a forearm supported on the floor, and the other with his hand on the neck. Trunk and legs right. Raise the hip maintain this position until the body supported only by foot and forearm. After returning to the starting position.

Make 3 Serer of 10 repetitions for each movement, with 30 second interval between them.

The erotic game - technical so that you are excellent

After the appropriate stimulation of the erogenous fields that should be achieved by means of the dialogue from the caresses when starting all sexual relationship, you arrives at a level of psychosomatic bigger integration in which people of both spouses in a more radical way participate. This phase is the erotic game that settle down starting from the first caresses and that you boost the sexuality of the spouses until generally ending in the coitus. Practiced debit side correctly to understand two parts: during first o'clock it is limited to a minimum all contact with the genital feminine area, you be with the hand or with the penis. You are in charge of the spouse then of one of the erogenous fields that try to intensify your stimulation in a more and more concrete and urgent way.

The party of the second part of the erotic game, has to be summed up in the genital feminine field, still when the male is kissing the mouth or your couple's breasts simultaneously. The loving game should never last less than fifteen minutes. Even some are hardly beginning to experience an erection clitórica at the end of this time, and others require for it even more time. you are women that empoezan to only experience a sensation clitórica to the end of a half hour; they need these of a good technique of the erotic game to reduce in a considerable way this perìodo.
While you are a minimum period of loving game, you are not one maximum. As you it can perceive the woman's bottom-up excitation, a concrete symptom exists with it to judge the measure in that a woman is boosted and willing to the coitus. With he/she can have it the man, the surety that you won't pass to the sexual act before your partner is willing for him. This fact, many times you forget lamentable form, that which lead to an inadaptación sexual initial. Regarding the loving game, most of the women are shown more or less passive and silent, apart from the reactions that are usual when man and woman adjoin your bodies. Now then, all the women are willing to allow the male to boost them, not worrying sometimes too much about boosting themselves to the male. In fact the great extension of the erogenous feminine surfaces, forces the woman to concentrate mainly on themselves. Many times, the activity to which the woman surrenders is involuntary or you spread to raise your own excitation. If such a behavior ends up also exciting the male you are sometimes for pure match, unless you are made in a deliberate way to boost her in turn and in perfect match.

Not all the women respond from the same way to identical stimuli in the erotic game. Some that react intensely before the kisses can be excited quickly, maybe in only two minutes, to the being strongly hugged by the man, surrendering later to the kiss type that more he likes you. Other, leaving of this stimulus, they can also require that of a light movement genital cualdo the woman's extraneous organs they enter in contact with those of the man or when the feminine genital are rubbed against the male's thigh. You are others that, after a minute of such a contact, they will request the immediate input of the penis, wanting before the same one that the erotic game is carried out in the more intimate possible position. Other, more than for the buccal kiss, they are boosted by means of kisses and caresses apicados to your chests, thing that excite them ernormemente and you prepare them for the coitus in an immediate way.

Other women perhaps prefer a combination of kisses in the neck, the mouth and the bust, while the man's hands scan the waist, the hips and the external faces and interiors of the thighs, or they press the field smoothly above the knees. You are others that you/they even like the contact of the penis among the breasts. The very sensitive women erotically experience an irresistible one gives you of caressing the masculine organ vocally, going to him in such a sharp and direct way that he/she don't leave doubts regarding the force of the pulse. To other finally they like you to kiss them to him for sectors of your body beginning with the mouth and covering all the erogenous fields in órden, while she lies in kind of a longing ecstasy. No man should neglect this second phase of the erotic game since a good measure of the masculine excitation you are inspired by the manipulation of the woman's genital area.

Flat Foot

The flat foot in the newly born one, and a normal fact: the foot of the newly born one is plump and flat. With the increment and the development you estililza and also, your plant adopts a characteristic concavity. Thanks to this plantar bank vault, the normal foot only relies on the floor for your check, your extraneous edge and your previous part; you detail that it can be proven registering the plantar print. The plantar bank vault maintains fundamentally for the ligaments that bind the dostintos bones of the foot and for the shade of your muscles.

In the flat foot a relaxation of the plantar bank vault, fact that can be appraised at first sight exists and to be studied with more detail by means of the register of the plantar print. Diverse grades of flat foot exist; in the extreme cases he/she relies on the floor the whole plant of the foot. The observation of the footwear has interest in the diagnostic, since these patients spend much more the interior part of the heels of the shoes.

You exist a foot flat congénoto that, frequently, you are hereditary. The flat acquired foot can obey very diverse lawsuits; all they act relaxing the shade of the muscles and of the ligaments of the feet or boosting them. Among such lawsuits we should mention: the obesity, the menopause, the genital inadequacy, the professions that you/they force to remain in foot too prolonged (especially on hard floor) timeframes or to the forced use of the feet (drivers, mechanics, etc.), the chronic illnesses of the knees, of the hips, and even, of the spine that you/they perturb the bipedestación.

The flat foot is frequent. According to the rheumatologists, almost a fourth part of the patients that you/they go to your queries suffers this illness. By a so much very high percent of cases, you are very well tolerated, being totally asymptomatic. When you give nuisances, they usually consist on fatigue and pain. The patient gets tired easily, not only of feet and legs, but rather you also enter a general fatigue that diminish your labor performance intensely. The pain is usually more accused when remaining in foot that when walking.

You are fundamental the diagnostic and the precocious treatment. The cases diagnosed tardñiamente can force to surgical correction. The base of the therapy constitutes, besides the treatment of the causal factors and of well ruled gymnastics, etc., the employment of appropriate footwear, with or without special templates.