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A flat abdomen in just seven days with this viral workout that only takes 15 minutes

Sara Flamenco

Have the
flat stomach It is one of our most desired objectives, but we do not know how, fat tends to accumulate in our area
abdominal and there is no way to get rid of it. In addition to following a good
feedingone of the keys to say goodbye to that fat is to continue
a HIIT workoutas Elsa Pataky knows well, and you can combine it with specific exercises to strengthen the abdominals.

But of course, as always, the
time it is scarce and you have to optimize it to the maximum to reach everything you have to do. This is not why you should give up
exerciseyou just have to look for a routine that, in a short time, achieves the same
results than a longer series of exercises.

And does that work? Well according to
Vietnamese coach Thanh Lê Yes, and we are going to tell you why. The expert has managed to go viral with a series of videos in which she teaches you how to do it in
a single exercise that, if you practice it in
between 15 and 20 minutes a day, you can see the first results in just a week.

It is very easy to do, since it consists of
jerk the hips, which causes the pelvis to move in anteversion and retroversion, that is, forwards and backwards. The goal is to activate the muscles
ABSstrengthen the core and reduce the
Abdominal fat.

You gotta keep your feet firmly planted on the
floor and move the
hip forward while the
stomach pulls back to the rhythm of fast music. In this way, you activate and strengthen the muscles
ABS in just a few minutes.

Woman with flat abdomen /

Photo by Maria Orlova on Pexels.

In short, the exercise
consists in:

1. Get high
standing Feet slightly apart and knees slightly bent.

2. Collapse the

3. Don’t move
feet or knees in any moment.

3. Slide the
hip forward and, at the same time, carry the
stomach backward.

4. Put out your chest, carry the
stomach forward and the
hip backward.

Of course, like all these videos that go viral on
TikTok and that promise almost magical benefits with little effort, has its
detractors. There are experts who warn that this move should be made
slowly and not abruptly, to avoid damaging the lower back.

Furthermore, for
lose belly fat a caloric deficit is necessary, so it is almost as important to follow a
feeding balanced consuming less
calories than the ones you spend through your
metabolismactivity and training«.

In short, the experts say that no, with being
15 minutes a day putting in and taking out gut, you are not going to get rid of the
Abdominal fat. You should worry about a plan
feeding long-term healthy
caloric deficit and exercises of
cardio and of
force that works all the muscle groups of the body, not just the

Our joy in a well.

What is Nordic walking and why walking with poles helps you burn more calories, increase your strength and improve your heart

Tamara Villa

It is not surprising that more and more people are seen on the street
walking with sticks and with a face of the healthiest. They are doing
nordic walking (or Nordic walking), a sport that is causing a sensation for many reasons. It’s fun, for all ages, and has many proven health benefits.

Nordic walking is a bit
like cross-country skiing, but without snow. You walk with the help and impulse of poles similar to those used in skiing. It first developed in Scandinavia, but did not spread to the rest of Europe until the last two decades. And it is now when he is at a moment of popularity that seems unstoppable. And here you can read why.

burn more calories

As far back as 1995, researchers scientifically proved that Nordic walking
burns more calories than normal walking. In fact, they found that it burned up to 18% more calories than walking for a lifetime. Numerous studies have since confirmed these findings, suggesting that Nordic Walking could be an excellent form of exercise for those looking to lose weight.

Other studies have found that overweight people lose pounds faster doing Nordic walking compared to normal walking. While Nordic walking doesn’t burn more calories than more intense forms of physical work, such as running, it can be a great option for those looking for a
low impact exercise or have certain limitations for sports practice.

Couple doing nordic walk/PEXELS

Increases core strength

Nordic walking also involves the
core muscles (including those of the abdomen and back) more than normal walking. More involvement of your core muscles helps strengthen them, which in turn can improve posture. Better core strength can also
improve balance and range of motion.

Lowers the risk of falls

Unfortunately, as we get older we are more likely to stumble and fall when we walk. This is mainly due to decreased muscle strength, balance difficulties, and problems with the way we walk. The benefit of Nordic walking is that
you place the poles on the ground at the same time you use your legs. This improves your balance and makes you less likely to fall.

good cardiovascular health

Research shows that Nordic walking can improve cardiovascular fitness in as little as four weeks. In addition, Nordic walking in postmenopausal women has been shown to
improves sugar levels in the resting blood, which is important for preventing diabetes and improving blood cholesterol levels.

Reduces pain in extremities

Using canes while walking helps
distribute weight through arms and torso, putting less stress on your back, knees and hips. This helps reduce possible back pain when walking. If you suffer from back, hip or knee pain, Nordic walking could help you, as it redistributes your weight a bit. But the first thing is to consult your doctor.

Woman doing nordic walk/PEXELS

Improves upper body strength

Nordic walking involves more of your arms and shoulders than normal walking, and this could improve your strength. Research has shown that Nordic walking can not only increase hand grip strength, but also
increases muscle activity in the shoulders.

Upper body strength, including grip strength, is
important to many of the things we do every day, from taking our purchases to putting you a coffee. Increased muscle strength is also important for injury prevention, as it helps stabilize and protect joints.

you walk faster

Nordic walking can help you walk faster than normal walking. In fact, it can increase the average walking speed
up to 25% compared to normal walking. As a consequence, you can burn more calories. You see: Nordic walking can be especially good for people who don’t like other types of exercise, like running, but want to do something more intense than brisk walking.

The worm, the easy exercise that activates all the muscles, accelerates metabolism and improves resilience

Tamara Villa

worm exercise, inchworm in English, is one of the most underrated physical jobs. You don’t need any equipment to do it correctly and as you move from one position
standing on a plank and you come back you’re training total body strength and mobility while working your obliques, upper body and entire front end.

It is a movement of
functional training, so it also has benefits in your daily life. you build
resilience so that when you have to run for a bus or catch something before it falls, you have really good core strength that can
prevent injuries by a sudden movement and your body reacts with agility and effectiveness.

The worm exercise is also a great way to
raise your heart rate without impact. You increase it from the very moment you work the legs and upper body. Here’s everything you need to know to perform the inchworm exercise with perfect form and take advantage of its
lots of benefits.

How to do the inchworm exercise right

technique is key to getting the most out of the inchworm exercise and working all those muscles. Make sure that at each step of the process you are training with good technique so that you do not injure yourself and become
stronger and more agile as a result. Knowing the technique is essential, although it is a very basic exercise.

Begin standing with
feet hip-width apart. Bend at the hips and lower yourself (imagine you were a dead weight) until your hands reach the floor, focusing on the
core activation and spinal alignment, while keeping your legs as straight as possible.

Woman doing sports/PEXELS

crawl forward on your hands with your legs straight and your hips locked until you are in a plank position, aligning your spine correctly. Now come back. Move your hands one by one back to your feet.
Reverses the weight movement dead to get back on your feet. That’s a repeat.

The benefits of doing the worm exercise

The inchworm works the
functional strength. This is how we move in daily life. It is an exercise that includes positions that you need for daily life, standing or bending over. It also helps improve your
alignment while
you work the abs. There is a lot of core strength involved. The more you activate and contract everything, the stronger you become.

It also improves
mobility. Multiple joints are working throughout the caterpillar exercise. You’re getting mobility training in your shoulders, in your hips, and even a little bit in your ankles, which is great. Allows you to acquire mobility in some
key areas of your joints.

Woman doing sports/PEXELS

if you have the
push ups Within your regular exercise routine, doing inchworm is a perfect way to prepare for that other job. You will already be activating all the key muscles necessary for the push-up movement, but it is
faster, is not sustained. It’s a
perfect warm up.

The worm exercise is a
low impact cardio and for people who just want to get a bit of a heart beat boost into their workout, it’s really nice. Besides,
relieves hamstrings tense by opening the rear of the body while strengthening the front.

If you’re wondering how often you should do the worm exercise to maximize the full-body benefits, the answer is quite simple:
every day. It is also a perfect job as a warm-up. Start with the
basic version and then work with more
variations as you get stronger.

Easy exercises to tone your legs and improve circulation that you can do at home

Elena Romero Vargas

Exercising the legs is not only a matter of sports lovers, but rather it is a habit that we should all include in our routine, especially if our day to day is more inclined towards a sedentary lifestyle than an active life. Spending many hours sitting can take its toll on your legs in the long run, but don’t worry, because with these super simple exercises you can keep your legs healthy and toned.

If the circulation in your legs suffers, you may notice several symptoms that generate
discomfort and annoyance. This can be a problem especially after 40, when you have to pay more attention to these issues. Practicing exercises to activate circulation favors blood flow,
Avoid liquid retention and helps prevent fat from accumulating in the area, so it will also favor your figure.

The best option to take care of your health is to wear a
active lifestyle and incorporate sports activity into your routine. However, the lack of time in daily life can be an impediment when it comes to finding a place to exercise. Therefore, these exercises that you can do
no need to leave home and in a very short time they will help you keep the health of your legs at bay.


To perform this exercise,
stand up and stand on your toes. Go up and down to this position about ten times. This will help stimulate the contraction of the calves and promote venous return. To give it a plus of intensity,
walk a few steps on the balls of your feet to strengthen your muscles. You can also alternate toe and heel for a more complete exercise.

bike on the ground

lie down on the ground and
move your legs as if you were pedaling. This exercise exercises the leg muscles and promotes the return of blood to the heart. Support your back well on the ground and place your hands behind the neck, and from this position, raise your legs and perform the pedaling movement. A few minutes will be more than enough for it to be effective.

Woman training in the gym/PEXELS

leg extensions

Lie face down on the floor, with your body weight supported on your forearms and knees, which should be at hip height.
Raise and lower your legs, straightening them when you raise them, and perform about 10 repetitions with each leg without actually supporting the knee of the leg that you are exercising on the ground. When you complete this series, switch legs. If you keep your abdomen contracted, this exercise will also help you
work the core.

jump rope

This exercise, in addition to being the most fun, is one of the most complete not only for your legs, but also for working the rest of the body. Jumping is an aerobic workout that helps
burn calories, improve lung capacity and tone the whole body, and especially work the legs. Of course, watch the technique to
not harm your joints.

leg separation

This is one of the star exercises when it comes to activating circulation, and it is especially easy to do. you just need
lie on the floor and stretch your legs up. In this position, he opens and closes his legs and repeats this exercise several times. In order not to lose balance and facilitate the activity, you can help yourself from a wall and open and close your legs guiding you along it.

Woman training legs/PEXELS

foot push-ups

This exercise not only activates circulation, it is also great for strengthening muscles. The best:
you don’t even need to get up from the chair to do it. Sit with your heels flat on the ground, raise your toes and stay in that position for a few seconds, and alternate with raising your heels. Perform about 20 repetitions of each exercise.

CaCo method, the best way to start running to lose weight and gain muscle mass

Sara Flamenco

It is very common to think that
the running is available to everyone, but when you start to
run you can make mistakes that lead to a
injury or abandonment. And why are you going to leave? Because you think that it is easier than it seems and that it is not so hard but, when
you go running as if you had been doing it all your life, you realize that it is not like that, that you are exhausted, with
muscle pains And you don’t last too long at a time.

The first thing you have to know is that
it happens to all of us. If you are not used to exercising
cardiovascular, your resistance is zero. But there is a very friendly way for beginners to start running. Its about
caco methodwhich will help you gain stamina and
Strengthen muscles little by little to establish a routine without suffering.

What is the CaCo method?

It is basically a training that combines
running and walking. Besides for beginners, the
caco method also suitable for
runners who have been doing it for years and return to their old ways after a break. And the best thing is that if you have started running for
lose weightthis type of running training will also help you lose weight.

The goal of this training is to get your
musculature Gain strength little by little so that you can win
endurance and lasting longer and longer
in a hurry. It is an eminently training
cardiovascular in which the muscles of the
lower train (quadriceps, hamstrings, calves, soleus…). The ideal would be to combine this cardiovascular work with
a strength program that completes your training effectively and efficiently.

Woman in sportswear /

Photo by Los Muertos Crew on Pexels.

It is advisable
don’t run every day and, on rest days, do work
strengthening of the musculature to protect bones and joints. Remember that the
running It is an impact sport in which the knee joints or the pelvic floor can suffer, for example. The stronger our
musclesless risk of injury you will have.

Example of training with the CaCo method

Our goal should be to reach
run 30 minutes no need to stop
a maximum of 8 weeks if you are a beginner we must perform
three days a week training and always leaving at least
a day off among them.

A correct progression could be this:

Week 1: 1 minute running and 3 walking. Repeat 6 times. Overall: 34 minutes.

week 2: 90 seconds running and 3 walking. Repeat 5 times. Overall: 33 minutes.

week 3: 2 minutes running and 2 walking. Repeat 5 times. Overall: 30 minutes.

week 4: 3 minutes running and 2 walking. Repeat 5 times. Overall: 35 minutes.

week 5: 5 minutes running and 2 walking. Repeat 3 times. Overall: 31 minutes.

Week 6: 8 minutes running and 2 walking. Repeat 3 times. Overall: 40 minutes.

week 7: 10 minutes running and 1 walking. Repeat 3 times. Overall: 43 minutes.

week 8: 15 minutes running and 1 walking. Repeat 2 times. Overall: 42 minutes.

Week 9: Running throughout the workout.

Remember that before starting the activity you should
heat the musculature, for which it is recommended to walk
five minutes at a brisk pace. At the end of the exercise, you should also have a period of
cooling with another five minutes of brisk walking and a round of
stretching by the end.

The new Zara Home deco collection that will be a hit this spring with its timeless minimalist style (and that we will see a lot on influencers’ house tours).

Monday, March 20, 2023, 09:13

March 20 officially begins
spring, and the trends of the new season also take over our home. Seasonal colours, textures and patterns, with pastel tones and flowers as protagonists, flood everything. But Zara Home launches an ordeal and proposes
a timeless and minimalist style to dress our house before the arrival of summer.

new Zara Home collection It is called Minimal, an authentic statement of deco intentions that is committed to timeless designs that are combined with elegance and naturalness in architectural spaces that open up visually and make all spaces, from the bedroom to the living room, through the dining room or kitchen, seem much bigger.

Our favorites from Zara Home’s new SS23 deco collection

neutral colors (white, beige, earth, green) are combined with natural materials such as linen or organic cotton and combine perfectly with wooden furniture with a reinvented classic air and ceramic decorations that seem taken from another era.

The result,
cozy and lively homes ready to enjoy spring in all its splendor in style.

Zara Home furniture and living room decorations.

A minimalist design living room

The key to this impressive Zara Home salon is, without a doubt, the
sofa from the capsule collection by Vincent can Duysen, a piece that combines European linen, buclé and cotton in a natural color that, yes, costs more than 4,000 euros and the matching chaise longue armchair (2,600 euros). Both pieces could be found in the imposing Casa Manuela by Paula Ordovás or in the new home of María Pombo and Pablo Castellanos.

Hall of the new editorial deco of Zara Home.

ornaments They put the icing on the cake for a decoration with a minimalist and timeless style: the dark metal vases (from 29.99 euros); wool and linen textiles (from 29.99 euros); the jute rug (from 199 euros) or the ash and seagrass bench (99 euros).

Spring bedroom from Zara Home

Few combinations with more guaranteed success than white (or beige) with natural wood. perfect to create
clean and bright spaces that look bigger and invite you to relax, we think it is a perfect option to dress our
bedrooms now that the good weather arrives.

Zara Home’s cotton and linen quilts start at 59.99 euros; the cushions, between 15.99 and 39.99 and the jute rug, 199 euros. The retro ash and seagrass chair with armrests costs 199 euros.

The spring kitchen and dining room, according to Zara Home

The kitchen and dining room are conceived as meeting spaces and the rustic chic aesthetic with
a timeless and classic touch take over the proposals of the new Zara Home spring collection.

The washed linen tablecloths (plain or with a striped pattern) dress tables that invite a long chat and the stoneware tableware transports us to another time and another place (from 7.99 euros per piece). The earthenware vases are available from 12.99 euros, depending on the size, and we can’t resist the vintage-style chairs that look like they came from grandma’s house but are more current than ever (199 euros each).

Leg curl: how to start with a perfect exercise to tone glutes and calves

Tamara Villa

leg curls is an isolation exercise that targets the back of the leg. It can be performed in a variety of positions and is a great addition to most lower body strength training exercises. you will have some
scandalous buttocks and calves.

At work
hamstrings are involved (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles). When you put your feet back down,
the buttocks are also activated (buttock muscles), thighs (quadriceps) and the front of the shins (tibialis anterior). A job of the highest level, do not doubt it.

How to do leg curls well

Actually, it is a very simple exercise. The first thing is to lie face down on the
curl machine stretching the legs completely. The roller pad should rest just above your heels, a few inches above your calves. Grasp the stand handles on each side of the machine.

Exhale and bend the knees, pulling the ankles as close to the buttocks as possible. Keep the
hips firmly seated on the bench and then remain in that position for a moment. Finally, inhale as you return your feet to the starting position in a slow, controlled movement.

Woman training/PEXELS

You can use your toes to help target your hamstrings or calves throughout the movement. Dorsiflex the toes (curling them in toward the shin)
engages the hamstringswhile performing a plantar flexion isolates the calf muscles.

Benefits of leg curls

Strong and flexible hamstrings are essential for
strength, balance and endurance in general. Research has also linked hamstring strength to better athletic performance, particularly training and sprint-based movements.

But working the hamstrings isn’t just beneficial in the gym. Conditioning these muscles can also help you
avoid injuries in daily activities that involve the use of the lower body. This includes everyday things like playing with the kids, completing chores, doing yard work, and more. Strength and flexibility in this muscle group will also help as your body ages, especially if you are prone to knee problems, joint pain, or back pain.

Woman training in gym/PEXELS

Common mistakes

It is necessary to develop the
proper technique to get all the benefits of the leg curl. For example, if the padded lever is too high for the calves, this can put pressure on the Achilles tendon and reduce range of motion. The first time you try it, it is advisable to have a trainer or fitness instructor show you the correct position and help you adjust the pad.

To correctly execute a leg curl,
always start with a lighter weight. It’s not good to force your body to overcompensate by lifting your hips and flexing your lower back. This fails to isolate the calves and hamstrings and can cause back injuries.

Select a weight that allows you to do
8 to 12 repetitions with reasonable effort and good technique. If you want to build muscle mass, gradually increase the amount of weight as you get stronger. Keep in mind, however, that if your goal is to increase power and performance, overloading the weights is not a good idea.

As always, the best is
talk to your doctor before beginning a weight training program. If you work with a physical therapist or trainer, consult with them for guidance on using the leg curl machine and when you’re ready to gain weight.

Easy exercises to work your abs and reduce your waist in 20 minutes

Sara Flamenco

We would all like to have
flat stomach and the
toned abs with little effort, but miracles do not exist. To achieve this, you must combine the
exercise diary with a
feeding balanced, but sometimes these small renouncements are very difficult for us. We suggest you start
little by little to overcome laziness and achieve results, although more modest, enough to encourage you to introduce the
sport in your life.

For this reason we love
sports routines of a few minutes that we find in our favorite fit accounts. We have found one for which you only need
20 minutes and that, by introducing a pilates ball in its execution, it can be fun for you to do it

are just
five exercises that you must do consecutively without rest between them and repeat the series until
three times with two minutes rest between sets. If you establish it as a routine, you will see how little by little you are noticing
results. Take a look at the video and then we will explain the exercises
Step by Step:

High plank bringing the knees to the chest

Get in position to
high plankwith the palms of the hands on the ground and the feet resting on the
pilates ball. It is important that you keep your back straight throughout the exercise as you bring your knees to your chest, dragging the softball with you. Makes
25 repetitions.

ball crunch

Lie face up on the
pilates ball cWith the soles of the feet on the ground and the knees bent at a 90 degree angle. Place your hands behind your neck and bring your chin to your chest, doing all the work with your
abdomen, without helping your hands so that the cervicals do not suffer. Makes
25 repetitions.

High griddle

Get in position to
High griddle classical with feet resting on the
pilates ball. This posture is achieved with the palms of the hands on the ground, the arms fully extended and the body forming a straight line, from the neck to the ankles. Hold the pose for
one minute.

leg raise

Lie on your back with your hands under your sacrum and your
pilates ball firmly held between your ankles. Next, she brings her legs to her chest without bending them and lowers herself back down to the floor without actually touching him. Makes
25 repetitions.

knee raise

lie down
face up With the knees bent at a 90 degree angle, the
pilates ball resting on your legs and arms stretched above your head. Carry
knees to chest while you raise your arms straight up to catch the ball and return to the starting position carrying the ball between your hands. Repeat the movement to return the ball to your legs. Makes
25 repetitions.

jousfitthe same fitness guru who brought us this abs routine has the best
trick so that you can take advantage of your exercises 100%. And which one is it? Nothing more and nothing less than to do the
slow reps and focusing on focusing the force on your

It may look like a
nuisancebut as you can see in the video, if you do the exercise
quickly to finish before, not only can you hurt yourself, but you also end up making force with
other muscle groups and you don’t get the result you want.

The exercises you should do if you want to lose weight after 50, according to Harvard

Sara Flamenco

One of the
goals repeated by the majority of people when starting to do
sport is weight loss. But as you get older, we find it more and more
difficult achieve it and the sports activities that we can undertake are reduced (although if you know how to do it, you can practice different sports, such as
run either
strength training).

Pursuing this goal,
Dr. I-Min Leeprofessor in the department of epidemiology of the School of Health of
harvardhas conducted a study to discover the
five exercise modalities that have the most benefits on health and the prevention of chronic diseases, eliminating the
excess body fat.

Their conclusions boil down to five ways to exercise that have wide-ranging benefits: They help
lose weightimprove the
balance and the range of
motionstrengthen the
bonesprotect the
jointsprevent problems of control of the
bladder and even the loss of

So, regardless of the
age that you have or your
physical conditionthese five activities will help you stay in shape and reduce the risk of
diseases without applying too much stress to your body, so it will be more difficult
injure you:

Swimming is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Wesley Davi on Pexels

Swimming to improve endurance

Swim It is a great option to improve our ability
cardiorespiratory stimulating a large number of muscles while increasing the
pulsations. Other interesting options are
water aerobics, as they help burn calories and tone you up.

All these benefits are achieved without a
excess tension on our joints, a problem that other exercises with more
impact like running. The
buoyancy of water supports the body and eliminates tension: «Swimming is good for people with
arthritis because it supports less weight, ”explains the expert.

walk to be active

Walking helps keep fit, improves levels of
cholesterolstrengthens the
bonescontrol the
blood pressure, improve the state of
cheer up and reduces the risk of a number of
chronic diseases. You may think that running is better than walking and, although it is true that it helps to burn more
caloriesDepending on your age and your physical condition, it would not be the most appropriate.

You can start walking for
about 10 to 15 minutes at a high intensity and, over time, walk faster and faster, until you can walk
30 to 60 minutes at least 5 days a week.

Furthermore, a study conducted by
Jack McNamaraprofessor of clinical exercise physiology at the University of East London, says that
walk towards back burns more calories because the heart pumps faster and you activate the
metabolism in less time.

Tai chi is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Mojtaba Mosayebzadeh on Unsplash

Tai chi for a healthy mind in a healthy body

chinese martial art that combines movement and relaxation is good for both the body and the mind. Tai chi is made up of a series of graceful movements linked together in a
smooth and flowing. “It’s particularly good for older people because the
balance is an important component of fitness and balance is something we lose as we
we get oldsays Dr. Lee.

Strength training, the fundamental pillar

strength training is
fundamental for physical health and body composition. Although the training of
endurance has occupied most of the studies on health, the force has spent many years making its way and demonstrating that it is equal to or more important than the
aerobic exercises.

at the time of
lose weight we need to stimulate our muscles to retain the greatest amount of
muscle mass. “The more muscle you have, the more
calories you’ll burn, so it’s easier to maintain your weight,” says Dr. Lee.

Kegel exercises

Dr. Lee has researched women’s specific health, which is why she emphasizes
Kegels to strengthen and
the pelvic floor. This body area, which is also very important in men, prevents
loss of urine in women and improves their sexual function, especially after being mothers and at an advanced age.

To do a
kegel exercise correctly, squeeze the muscles you would use to keep from urinating or passing gas. Keep the
contraction for two or three seconds and then release it. Be sure to completely relax your
pelvic floor muscles after contraction. Do four to five sets of
10 repetitions up to date.

Chair calf raise, the easy exercise that stylizes the legs and reduces the calves from 50

Tamara Villa

calves they are one of the most challenging and often neglected muscles in the human body. This is probably due to the unfair popular opinion that the calf muscles are not as important as other muscle groups. But don’t hesitate:
They are important both physically and aesthetically.. And the chair calf raise is one of the few exercises that actually helps “build” calves.

It’s about a
isolation exercise which is specifically designed to work the calves. It is a work for beginners that you can develop at home while watching television or at work. Many times you will not even realize that you are doing the exercise because it is so simple (and effective).

Benefits of the chair calf raise

It is an exercise in
heel lift performed while sitting comfortably in a chair. It is lower intensity than his standing variation and requires less balance, stability, and engagement of the upper body muscles. Unlike many other exercises that require a certain level of strength and endurance, the seated calf raise can be performed by anyone looking to build calf muscles to improve power and physical appearance.

easy to learn and even easier to perfect, since you strictly follow some repeating rules. And it’s an especially interesting option for people with leg, hip or upper body injuries. In fact, they are encouraged as rehabilitation exercises.

Woman training/PEXELS

The twins are definitely
one of the hardest muscles to develop and more when you reach an age like 50 years. What makes calves notoriously difficult to develop is that they are already quite developed since we spend so much of our lives on our feet. The issue is when you spend too much time sitting down.

The calves of an adult are already 80% fully developed, so it is not surprising that
no amount of leg exercises or running will yield great results in a short time. In order for your calves to grow to their full potential, you will need to constantly train them and provide a muscle pump for maximum fullness.

How to exercise well

The calf raise in is performed using
resistance such as weight plates or dumbbells. This variation is just as effective as the variation using a machine. The dumbbell acts as resistance on the muscles, forcing them to reach and stretch to accommodate the movements of the legs. It is a great exercise to tone and strengthen the calves.

Grab two dumbbells of the same weight and place a step or block in front of your chair or bench. Sit on the edge keeping your back and chest up. Hold a dumbbell in each hand. Rest the ends of each dumbbell on your thighs, near your feet.
don’t go too high because you should feel the dumbbells as you raise your heels.

Woman stretching/PEXELS

Place the balls of your feet on the step and lower the backs of your feet, allowing
the heels fall as far as possible without touching the ground. This is your starting position. Squeeze your calves at the peak of the movement, pausing for a second before slowly lowering your heels back to the starting position. This is a repeat. complete
as many repetitions as you want.

The Calf Raise
can be done at home if you have dumbbells, although the calf raise machines found in most gyms provide a greater opportunity to overload the calves and stimulate growth. While the standing calf raise machine is commonly used, the seated variation can make it easier to isolate the calf muscles.

The chair calf raise may seem harmless, but without proper technique it may
you can suffer a distension. Perfecting the seated calf raise requires attention to proper lifting technique. Use light weights, keep your heel off the ground, don’t slouch, squeeze your calves, and keep reps slow and controlled. You will have legs of ten.