Most men want athletic looking legs and the best way to accomplish this is to perform the proper leg workouts. When you perform the proper leg workouts they will not only tone your leg muscles, but they will also increase your heart beat, and work your cardiovascular system.
You can see why it is important to include leg workouts in your workout routine. 3 of the most effective men leg workouts include:
- Leg Extensions: If you want to work on your quadriceps and strengthen your thighs then you should be performing leg extensions. To perform leg extensions workout you are going to have to sit on a leg extension machine and place your foot below the foot pad. Grab a hold of the handle and slowly raise the weights with your legs until your knees are straight. Hold this position briefly and then slowly lower your legs back to the position you started in. You should perform the up and down motion of this exercise slowly so you can get the most out of it.
- Squats: Some people complain that performing squats hurt their knees or their back. However, the only way squats can hurt your knees or your back is if you perform them incorrectly. Your body must maintain a good posture when performing a squat and if you lean too far forward while performing a squat you can damage your lower back. To properly perform a squat you need to stand up straight with your feet shoulder width apart. When using a barbell you should hold it firmly with your hands and position it steadily on your upper back with your palms facing forward. Now slowly bend your knees until your thighs are parallel to the ground. You must keep your back straight and both feet flat on the ground. Once you have squatted all the way down you must slowly raise your body back up to the position you started in. Performing squats is one of the most effective leg workouts that will build athletic legs and also work the rest of your body as well.
- Leg Curl: Leg curls are also known as hamstring curls and this leg workout will tone the back of your thigh. To perform the leg curl you should be face down on a leg curl machine. First you must place your feet below the foot pad with your knees slightly off the pad and your ankles touching the foot pad. Grasp the handles of the machine firmly and slowly lift your heels towards your backside. Hold that position for a second and then slowly lower your leg back to the position you started in.
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Good Computer Ergonomics for Seniors
The notion of seniors being averse to computers is almost becoming an urban legend now. With many seniors still working till the age of 65, working on computers is just inevitable. But are they properly informed about ergonomic postures and positioning while working on a computer/laptop? Seniors who are prone to body aches have got to be doubly careful.
A personal computer is what most people get to use at work places. Out of the three different parts of a PC, the positioning of the monitor and keyboard is most important. Computer for seniors has been a boon for multiple reasons. However, bad work habits and postures can really aggravate existing ailments for them. They’ve got to be informed about the right methods of computer usage. Here are some pointers for using the computer.
- Place your feet flat on the floor while your knees should be perpendicular to your thighs.
- While using the keyboard, place your hands in a neutral, flat posture.
- The keyboard should be placed on the same level as your elbows.
- Position the mouse on a surface close to you at an elbow-height or a little above that.
- A trackball is easier and more sensitive than the mouse.
- A multi-touch pad helps you use the zoom control better.
- Type with your hands straight to avoid wrist pain.
- The monitor should be at the right height and distance.
- Avoid using screens that flicker. They’ll ruin you eyesight. An LCD screen will help protect your eyes better.
- Use large fonts for personal work. Get the computer seniors software that has big fonts customized specially for seniors.
- Use the right kind of lighting to reduce the strain on your eyes.
- For seniors with a back problem, placing a cushion behind will relieve some of the discomfort. It’s a must to use a chair with a backrest.
Apart from these, remember to break your work into intervals. After every 20 minutes look 20 feet away for 20 seconds. It’s also good to get up every 20 minutes and walk around to give your muscles the necessary stretch. Neck and shoulder movements are important as well. Rotate your shoulders and stretch your neck muscles every hour, or whenever you feel the discomfort. Muscles get stiff easily with age. Not to forget, long periods of immobility could create weight problems as well. That would end up as a whole new problem to tackle, and you wouldn’t want that. Following some of these ergonomic protocols will definitely prove to be beneficial for seniors.
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