5 simple leg exercises at home, no tools required

 Without tools, you can still exercise the most effective leg muscles at home with the 5 movements below.

Leg muscles play a quite important role when it not only supports daily walking but also accounts for a large amount of muscle on the body, which greatly affects the aesthetics.

Therefore, foot training is something not to be missed. The exercises below will help you train most leg muscles.

The most special thing is that these exercises do not need weights, rubber bands or any other equipment. These are perfect leg exercises to do at home or anywhere.

1. Squat without weights

- Reason: This exercise is considered the most basic when it comes to leg training. With weightless squats, you will work out most of the front thigh muscles, a part of the hind thighs and the glutes, which create basic strength for the thigh muscles in particular and the whole leg in general.

- How to practice: Stand up straight with your feet shoulder-width apart, and lower from high to low so your back stays straight. After getting as low as possible, push back into the first position.

- Quantity: 4 - 5 innings, each round is from 12 to 15 times.

2. Lunge forward

- Reason: This exercise will help you practice a lot for the back of the thigh muscle, also known as the hamstring muscle. This muscle group is very important in building thigh muscle strength especially when running.

- How to practice: Perform a lunge with each step forward, the number of exercises must always be an even number so that both sides of the legs can be exercised evenly.

- Quantity: 4 - 5 innings, each round from 12-16 times.

3. Squat with a hind foot

- Reason: When doing Squat with one leg behind, you will widen the opening amplitude between your legs and help increase the impact on the hip muscles, the glutes, which are very little affected by normal leg movements. Not only that, this movement also improves the balance of the leg muscles.

- How to practice: Stand upright with one leg on a higher object behind. Next, lower down as low as doing squats like the other leg is still behind.

- Quantity: 2 - 3 sets, each set is 10 times with both legs.

4. Lunge to one side

Why: To get perfect leg muscles you will need to work on even the smaller muscles on the outer edge. A side lunge will do just that.

- How to practice: Stand up straight with your legs closed, then step one foot aside and lower your body and push back to the original position. Repeat as many times with each leg

- Quantity: 2 - 3 sets, each set is 10 times with both legs.

5. Tiptoes

Reason: Banana muscle is often neglected by people. Exercising more banana muscles will help the leg muscles complete with fullness. Not only that, strong banana muscles will also help better walking, running and jumping.

- How to practice: Stand toes up a high level, straight posture, not bend knees or hips. Next, use the banana muscles to push the body up. If you feel too light, practice with only one leg.

- Quantity: 3 - 4 innings, each half 15 - 20 times.

Note:

- For effective training, you should practice all these movements every two weeks;

- You can change the order of exercises to reduce boredom.

Tips to Choose a Backpacking Tent for Camping

Camping is one of the most effective and economical ways to go out for a change and beat the stress of daily work. If you are planning a camping tour, you will need a backpacking tent to stay in after the sun sets down. Here are some tips on how to choose the best backpacking tent under 100 dollars.

Tent capacity

The first thing to consider while choosing a backpacking tent is the capacity of the tent. It depends on how many people you want to accommodate in the tent. Usually, the tents for camping and hiking come with an accommodation capacity of 1, 2, 3 and four people.

It is better to buy a tent with a capacity of one additional person. For example, if you are going on a hiking camp with two of our friends, you will need a tent having a capacity of 3 persons. However, it is better to choose one with 4 person’s capacity.

Seasonality

Seasonality is also an important factor to consider while buying a backpacking tent for your camping trip. 3 season tents are the most popular among the hikers and trekking lovers. The purpose of such tents is to offer strength, ventilation and warmth retention in most seasons.

3-season tents come with mesh panels to allow the flow of air and keep out the insects. They can withstand the downpours, but not harsh winds and rains. However, the 4-season tents are designed to withstand the harsh winds, rains and substantial snow loads. If you are going for camping to a location with a moderate climate, 3 season tent is the best and affordable choice.

Tent material

The engineers use high quality and lightweight aluminum to make the tent poles. The main canopy is made up of special nylon and polyester. You must look for the denier rating of the fabric before buying a tent. The high denier fabrics are more rugged and are less prone to leakage.

Rainfly

Some backpack tents come with a rainfly, that is a water proof cover designed to fix over the roof of your tent. If offers protection from rain and some extra warmth. A full coverage rainfly provides maximum protection against the rains and winds.

Ventilation

Some tents are equipped with mesh panels in the ceiling and windows for cross ventilation and external view. If you are going for camping on a location with hot or humid climate, choose the tent with large mesh panels.

Peak height and Floor length

Backpack tents come in several heights. It is best to look for a tent with a peak height slightly more than your own height so that you can stand comfortably in the tent. Moreover, you should also consider the floor length. If you are 6 feet tall, consider choosing a tent with floor length of 90 inches. The peak height and floor length are important to consider so that you and your camping partners can stand and sleep comfortably.

Final Words

Choosing a good quality, affordable backpack tent is not much difficult. If you consider all the above-given factors as per your requirements, you will be able to choose the best backpacking tent under 100 dollars.

Anti-aging Tanning Lotion

Tanning is as varied as the people who chose to do it and as different as their needs are. No matter what tan you get, an uneven tan is a big no! While some just love the look of the bronzed skin, some do it to improve their mood and health condition or just because everyone else is doing it.

It doesn’t matter why you are tanning, whatever you do, you need to make the most out of it. So, here we have listed the best tanning lotions 2018 that are available on the market.

Millenium Tanning New Paint It Black, 50X

While there are millions of tanning lotions that promise, the Millenium Tanning has proved to be the one anti-aging tanning lotion that is the best in the market. If you want a solid tan and you want to get it fast without damaging your skin, then this lotion is for you.

Its skin-firming silicone emulsion which almost stops your skin from aging under the Sun’s UV rays, makes it the best tanning lotion of 2018. It uses the auto-darkening technology to rapidly darken your skin and get you the tan you want.

Ed Hardy Coconut Kisses Golden Tanning Lotion

Amongst all the other tanning lotions which use a natural coconut as their major ingredient, the Ed Hardy Coconut Kisses Golden tanning lotions is the best tanning lotion. Along with being an anti-aging tanning lotion, the Ed Hardy is the best tanning lotion for tattoos and sensitive skin and soothes the skin under the sun.

Made from quality ingredients which increase the melanin absorption, the tan you will get is going to be nothing but golden and will last long. The tan comes in with a healthy glow and the radiance you expect from it.

Australian Gold SPF 15 Spray Gel Sunscreen with Instant Bronzer

When you are tanning under the sun, you need some protection from the direct rays. The Australian Gold tanning lotion comes has SPF 15 which protects your skin from any damage the sun could do to it. Very affordable and infused with high-quality oils and aloe, the Australian Gold cares for your skin.

While the tan develops over time, you can have a glimpse of it and how it will look on you, owing to the Australian Gold’s natural bronzer. The lotion is water resistant allowing you to use it while swimming and still make the most out of your tanning day, and that brings it on our list of best tanning lotions.

Conclusion

The quality of nearly all the lotions listed above is the same, but the ingredients they offer are different. While the Millenium Tanning and Ed Hardy offer anti-aging, Australian gold offers SPF and Ed Hardy is the only lotion which provides tattoo protection and sensitive skin soothing.

For a tan that is even, comes around quickly and lasts long, you need to use the best tanning lotions, and select one that suits you, after weighing your options and requirements.

This is post by Emmy Do, founder of Be Young Aholic. You can see more related articles about beauty & skin care at beyoungaholic.com

What is CrossFit ?

What is CrossFit ?

CrоѕѕFit iѕ a рrоgrаm dеvеlореd tо оffеr a full-body workout thаt соmbinеѕ elements оf саrdiо, wеight lifting, gуmnаѕtiсѕ, соrе training and mоrе to рrераrе the bоdу fоr thе unеxресtеd.

Aссоrding to the CrоѕѕFit wеbѕitе: "CrоѕѕFit iѕ the рrinсiраl strength аnd conditioning рrоgrаm fоr many police асаdеmiеѕ аnd tactical ореrаtiоnѕ tеаmѕ, military special operations units, сhаmрiоn martial artists, аnd hundrеdѕ оf other elite and professional athletes worldwide." 

Thiѕ high-intеnѕitу workout iѕ еxtrеmеlу vаriеd аnd аll about gеtting thе mоѕt bаng fоr уоur wоrkоut buсk. A CrossFitter will likely never dо the same rоutinе twiсе in оnе week аnd еасh wоrkоut will usually lаѕt bеtwееn 45 minutеѕ to an hоur.

CrоѕѕFit gуmѕ аrе uѕuаllу lаrgе wаrеhоuѕеѕ (оftеn rеfеrrеd tо as thе "box") which оffеr group classes where аn individuаl may сhооѕе tо wоrkоut anywhere bеtwееn thrее tо fivе timеѕ a wееk. CrоѕѕFit coaches either dеvеlор thеir own daily workout or fоllоw the "WOD" оr Workout оf thе Dау frоm thе CrоѕѕFit wеbѕitе.

Onе оf thе аdvаntаgеѕ оf CrоѕѕFit iѕ itѕ imрrоvеd аbilitу tо lоѕе fаt.

Rеѕеаrсhеrѕ in Canada (frоm thе Phуѕiсаl Aсtivitу Sсiеnсеѕ Lаbоrаtоrу аt Laval Univеrѕitу, Québес) have previously fоund thаt highеr intеnѕitу trаining рrоduсеd mеtаbоliс аdарtаtiоnѕ thаt greatly fаvоurеd thе рrосеѕѕ оf liрid оxidаtiоn (fаt oxidisation) соmраrеd tо steady, mоdеrаtе cardio.
That ideas hаѕ been есhоеd by rеѕеаrсh conducted аt thе Exеrсiѕе Phуѕiоlоgу Laboratory аt Purduе University, whiсh found thаt this fоrm оf high intеnѕitу training inсrеаѕеѕ роѕt-еxеrсiѕе energy еxреnditurе thrоugh inсrеаѕеd metabolism in Pоѕt Exercise Oxуgеn Cоnѕumрtiоn (EPOC).

This "аftеr burning" еffесt on calories (аnd fаt) wоrkѕ because thе oxygen requirements оf еxеrсiѕе were not mеt during high intеnѕitу training. It means thаt whеn уоu'vе finiѕhеd аt the gуm аnd are ѕitting аt home, there аrе millions оf рhуѕiоlоgiсаl rеасtiоnѕ occurring in thе bоdу rеԛuiring саlоriеѕ, hence thе inсrеаѕеd metabolism.

Thаt еffесt dоеѕn't оссur with ѕlоw, ѕtеаdу-ѕtаtе aerobic еxеrсiѕе. In thаt саѕе, the oxygen dеmаndѕ оf the bоdу are mеt during trаining. Meaning уоu оnlу burn calories fоr thе period уоu'rе trаining.

That's nоt tо say low-intensity саrdiо iѕ withоut mеrit, but it might mеаn CrоѕѕFit will gеt уоu beach-ready in thе ѕhоrtеѕt time possible.

There аrе аlѕо advantageous hоrmоnаl аnd muscular responses tо CrossFit training. It's widеlу ассерtеd in strength and соnditiоning сirсlеѕ thаt lаrgе, hеаvу movements inсrеаѕе testosterone lеvеlѕ, which is supported by rеѕеаrсh frоm the Human Pеrfоrmаnсе Lаbоrаtоrу аt Ball Stаtе University. Thеу fоund thаt "strength trаining саn induсе testosterone rеlеаѕе, rеgаrdlеѕѕ оf аgе."

In CrossFit, heavy movements likе ѕԛuаtѕ, deadlifts (аnd slightly mоrе соmрlеx Olympic liftѕ in thе fоrm оf роwеr cleans аnd ѕnаtсhеѕ) аrе соmmоnрlасе. Sо thеrе'ѕ сlеаr potential for bооѕting tеѕtоѕtеrоnе.

Thаt'ѕ not аll: CrоѕѕFit style trаining might аlѕо hеlр rеlеаѕе Exercise Induсеd Growth Hоrmоnе Release (EIGR), through ѕtimulаting nеurаl inрut, саtесhоlаminеѕ, lactic асid аnd nitric оxidе in response tо thе сhаnging оvеrаll acid-base bаlаnсе within thе bоdу.

In ѕummаrу, it's imроrtаnt tо undеrѕtаnd thаt the bоdу'ѕ rеасtiоn to training is соmрlеx. It'ѕ not as ѕimрlе аѕ counting rерѕ, sets аnd реrсеntаgеѕ. I'd highlу rесоmmеnd trying CrоѕѕFit, or at lеаѕt еmbrасing its рhilоѕорhу. Riр up thе 'соmmеrсiаl' rulе bооk оn trаining and еxреrimеnt with nеw trаining ѕtimuli.

How I Started My Gym Days

I've started doing gym since a long time ago. At the time I was really weak, and I was also really fat. A result of fastfood and a long time sitting around playing games all days. I couldn't run, nor could i do anything that required strength. I was hopeless.

 And then, a friend of mine, who was also really fat like me before, but when I met him again after a few months, he was like a different person. His body, though still a bit fat but there were muscles, and the whole body looked better builted than before. I asked him how did he get changed so fast, and he told me he went to the gym daily. Then he tell me the benefits of going to the gym to work out, and convince me to go and try taking 1 course of training with him. I thought, there's nothing to lose anyway so I agreed and went to the gym with him. At first I was so amazed of the sight: there's people with well built body everywhere in the room, everyone was working so hard and sweating a lot, it was the first time i see so much people working so hard in 1 room. Then my friend told me to warm up with a few light excercises, then try to do a few squat. I couldn't do it at the time. Then he tell me to see a gym trainer, and the trainner lead me to every kind of workout in that room, and then tell me to go home and come back the following day. So I went home, and wake up in the next morning with my whole body in pain. Every muscle in my body hurt so bad that i could barely move, so i had to take that day off of the gym. But the day after that, when I worked out again, my body got used to working and so the pain was better, not that bad like the first day. So i set my goal, and work out at the gym every single day since then.

 Now, my body is so well built that it makes me so proud. There were pain, blood, sweat and tears but it was worth to have the body i have now.

How I Get To Know Knee Sleeves

I have been playing basketball for about 10 years now, since I've started highschool. To me it's not only a hobby, but it's also my passion. This is the only sport I'm interested in. I always feel like a i can really be myself only when play basketball and nothing else. 

Basketball

 That's how much I like basketball. I really can't stand a day not playing ball. I was planning on going pro and join a team. But something got on my nerve. I, with my own eyes, saw one of my teamates got injured on the knee. It's really bad, and he had to take a surgery. However that couldn't completely heal it. HIs injury is still too big for him to ever run again, and so his ball playing days are over just like that. Now I still sometime see him looking at us playing, and then just silencely leave the course. The way he leave is just so sad, and it makes me think, what if my days are over like his too. I was so affraid, i go on the internet and search for a way to improve knee injuries as well as preventing them. And after a trying a few ways, which didn't help much, I finally found a way that really suited me and my teamate,its' knee sleeves. I went and found the best knee sleeves for basketball. It's funny that i hadn't knew about them until then. So i told that teamate about those, and after sometime trying those, he said it was really effective. When using those he can move without feeling any pain, he can even run in those. And if what i read are true, then using it also help preventing knee injuries. So I'm also using it to never get hurt. Preventing is always better than healing it. 

 Now with the help of these knee sleeves, I can play basketball with my old teamate again without any worry about getting injured

>> Read more "There is No Trick in Fitness" at here.

There is No Trick in Fitness

"To have a fit body, you must work out and train yourself as hard as you can. There is no trick, no shortcut. Fitness can't be obtain by any easy way."

Those are the words that i was told when i asked my gym trainer if there was any easy way to have a well-built body. And after a long time following a strict schedule of training and working out, i find those words really are true.

I have been doing crossfit for a long time. All the kind of work out together, and I'm really proud of how well-built my body is. And it's really worth the work. I've seen people who do surgery to get nice body. Those really are the worst kind of body you can get. It may be nice at first but overtime the chemical in your body can never hold the shape like the beginning, and it is also very toxic to the body, it may even cause death. That's why there is no shortcut to finess. It can only help you look good at first. Real training get that body to stay forever. Howerver, training is not easy, and it comes with a huge risk of getting injured. Especially when you do crossfit it will really get a lot of pressure on the knee and make the knee vulnerable. To help prevent knee injury, i've found the best knee sleeves for crossfit and have been using those for a long time now. These things are really durable, and worth every cent. Since I first use it, my knees really never feel any pressure when training, and it don't cause me any discomfort during my training sessions.I really like these knee sleeves.

So with the help of these knee sleeves, you can also archive fitness like i did, and remember, there is no trick in fitness.

>> Please visit website to read best knee sleeves reviews and buying guide here.