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These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

Wide-Squat

    1. Wide Squat

    • Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground.
    • Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees, helping to open the hips even further.
    • Shift weight into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep breaths.

    Extended-Wide-Squat

      2. Extended Wide Squat

      • Release your hands to the floor, walk them away from you as you press your belly toward the floor.
      • Relax your head, staying here for five breaths.

      Half-Bound-Wide-Squat

        3. Half Bound Wide Squat

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        • Walk your hands back to the feet, and lower your right shoulder in front of your right knee. Wrap your armpit around the knee as you reach your right forearm around your lower back with your palm facing away.
        • Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back.
        • Touch your fingers together if you can, hold your left wrist with your right hand, with the left palm facing behind you.
        • Hold for five deep breaths, looking over the left shoulder.

        Balancing-Bound-Wide-Squat

          4. Balancing Bound Wide Squat

          • Bring your gaze forward, and rock your weight from side to side to gain enough momentum to rise up while holding your knee in the bound position. Rock right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. If you lose hold of your right leg, wrap your right arm around it again once you feel stable. If this is too difficult, just clasp both hands around your right knee.
          • Look over the left shoulder for five breaths.

          Flamingo

            5. Flamingo

            • With your arms holding the bind around your right knee, slowly hinge at the hips, folding forward as far as you can. If this is too difficult, release your hands to the floor, keeping the knee bent.
            • Hold still, breathing for five breaths.

            Extended-Hand-Big-Toe

              6. Extended Hand to Big Toe

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              • Pressing into the left foot, rise up with your bent right knee, and release your arms. Hold the right big toe with the first two fingers and thumb of your right hand, and bring the left hand to your left hip.
              • With the left leg straight and the torso stacked over the pelvis, straighten the right leg out in front of you as much as you can.
              • Enjoy this stretch for five breaths.

              Dancer

                7. Dancer

                • Bend the right knee, swing it behind and kick it away as you lean the torso forward, holding onto the arch of your right foot.
                • Draw the belly toward the spine, staying here for five deep breaths.

                Eagle

                  8. Eagle

                  • Release hold of your foot, lift the torso as you swing your right knee forward. Wrap it around your left thigh, and tuck the right toes around your lower left leg.
                  • Cross the left elbow over the right then bring your palms together.
                  • Hold like this for five breaths, lifting the elbows as high as you can, look at the hands.

                  Crouching-Eagle

                    9. Crouching Eagle

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                    • Keeping the legs and arms crossed, bend the knees to squat down and lower the torso, resting your right elbow on your right knee.
                    • Hold for five breaths.

                    Eagle-Warrior-3

                      10. Eagle Warrior 3

                      • Keeping the elbows crossed, uncross the knees, and kick your right leg behind you, bringing the torso parallel with the floor.
                      • Actively extend the arms away from you, and engage the abs for five breaths.

                      Bent-Standing-Split

                        11. Bent Standing Split

                        • Bend the right knee and fold forward. Lower the right hand to the floor and hold the right toes with your left hand.
                        • Pull the knee as high as you can to intensify the quad stretch, holding for five breaths.

                        Lunge

                          12. Lunge

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                          • Kick the right foot behind you, bending the left knee, and releasing the hands to the floor.
                          • Hold this lunge position for five breaths.

                          Burning-Lunge

                            13. Burning Lunge

                            • Lower your torso, and reach your left arm underneath your bent left knee. Interlace both hands in front of your left ankle. Keep all the weight in your legs, resist the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it’s an intense move!), then rest one or both hands on the floor.
                            • Breathe deeply in this low lunge for five breaths.

                            Kneeling-Quad-Stretch

                              14. Kneeling Quad Stretch

                              • Lower the back knee to the floor.
                              • Pull the foot in toward your right hip, holding the top of the foot with your right hand.
                              • Rest your left forearm on your left thigh, staying here for five breaths.
                              • Release the back leg, and step your right foot forward to meet the left, coming into a Wide Squat. Now repeat this sequence on the left side.

                              yoga1
                                Reference: popsugar.com

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                                Published on November 8, 2019

                                What to Eat After a Workout (Revealed by Professional Trainer)

                                What to Eat After a Workout (Revealed by Professional Trainer)

                                With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

                                But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

                                This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

                                Why It Matters What You Eat After a Workout

                                You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

                                When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

                                However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

                                The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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                                What to Eat After a Workout to Gain Muscle

                                Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

                                • Building enzymes and hormones
                                • Immune system function
                                • Keeping hair and nails strong
                                • The building block for skin, bones, ligament, and cartilage
                                • Balancing fluids
                                • Maintaining proper pH
                                • Transporting and storing nutrients

                                And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

                                So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

                                Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

                                The Best Protein Sources and How Much You Need

                                Some good post-workout protein sources include:[2]

                                • Eggs
                                • Tuna
                                • Salmon
                                • Grilled chicken
                                • Oatmeal and whey or plant-based protein
                                • Cottage cheese

                                As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

                                This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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                                How Many Carbs Do You Need?

                                Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

                                The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

                                A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

                                Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

                                • Oatmeal
                                • Rice cakes
                                • White rice
                                • Chocolate milk
                                • Regular and sweet potatoes
                                • Fruit
                                • Quinoa

                                What Not to Eat After a Workout

                                Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

                                Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

                                You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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                                What to Drink After a Workout

                                Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

                                Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

                                However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

                                • Regulating body temperature
                                • Transport of nutrients
                                • Circulation
                                • Digestion and absorption
                                • Cognitive functions

                                Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

                                After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

                                Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

                                Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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                                How Long Should I Wait to Eat After a Workout to Lose Weight?

                                Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

                                If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

                                Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

                                Final Thoughts

                                Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

                                A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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                                Featured photo credit: Ryan Pouncy via unsplash.com

                                Reference

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