Coronavirus has killed three members of a family and sickened four other people

According to the recent reports of The New York Times, a mother in New Jersey has reportedly died due to coronavirus. Prior to her death, the mother didn’t have any idea that a couple of her children have also been affected by the deadly virus.

The 73-year-old mother, Grace Fusco took her last breath on Wednesday. Moreover, Grace was completely unaware of the demise of son and daughter from the life-threatening Covid-19 which is the result of Coronavirus.

One of the relatives conveyed the newspaper that all the children have Coronavirus. Moreover, the children who are detected with Coronavirus will be confined to a hospital. Additionally, three of the children are in severe condition. All the municipalities have been close including the njmcdirect ticket paying portal.

What is the origin of Coronavirus in the New Jersey family?

Sources are suggesting that the infection has a point of origin from a family dinner which was held some time this month. Sources are also suggesting that the first person in New Jersey who has died from Coronavirus was one of the attendees of the dinner.

55-year-old Rita Fusco-Jackson, the oldest daughter of Grace Fusco has died from Coronavirus on Friday, last week. This week on Wednesday, her oldest son namely, Carmine Fusco residing in Bath, Pennsylvania became a recent victim of Coronavirus.

As of now, around 20 of the relatives have been put into quarantine at their respective homes. In addition to this, at the time of peril, they are grieving for the loss of their loved ones who perished from the recent pandemic virus, Covid-19.

Electric chainsaws or gasoline chainsaws? Which to Buy ?

Before buying your chainsaw it is important that you compare and be clear about which model can be best adapted to your needs.

Electric chainsaws

To begin, we have to say that electric chainsaws are perfect to save money on your purchase and especially to enjoy it without having to go for gasoline for its operation. That is why we can say that they are perfect for domestic and occasional use.

Of course, when using the same must take into account not to cut the cable, while you have to take into account that they have less power than gasoline. In addition, you have to have extensions to be able to give the energy that the machine needs to prune the trees. Safety is very important while using an electric chainsaw, it always recommended to use the best chainsaw helmet for safe use.

Gasoline chainsaws

On the other hand, gasoline chainsaws stand out for adapting to all types of work, both casual and professional. In addition, this model will give you good autonomy and above all will allow you to have freedom of movement because they are not subject to any cables.

Of course, you have to take into account, when buying a professional or private gasoline chainsaw, that they are a bit more expensive and you have to have gasoline on hand to get them to work. To this, we must add that they need oil for proper operation and repairs are a bit more expensive than those of chainsaws.

Best recommended chainsaw

For this reason, I recommend that you buy an electric chainsaw if you are going to use it occasionally to perform a few prunings a year, while, if you are going to use it more intensively, the best thing you can do is bet on those of gasoline. Of course, if you are going to do the pruning in the field and therefore you will not have a plug at hand, the decision is clear, you will have to bet on the gasoline models.

Gluten free: myths and realities

There are many edible products that have the phrase “gluten-free” on their labels, which gives the consumer the idea that eating gluten-free is beneficial. For this reason, we may have heard from someone who has suddenly decided to purchase only products with this labeling.

Around gluten-free diets there are all kinds of myths that, when we analyze them closely, we realize that they pose various health risks and that the benefits become uncertain. It should be noted that this analysis is not intended to cause alarm but rather to create awareness.

Common sense when selecting, buying and consuming is essential and, therefore, we must learn to maintain it. 

What is gluten?

Gluten is a protein present in foods that contain wheat, barley or rye, which can affect people with celiac disease, sensitivity to non-celiac gluten and irritable bowel syndrome.

About 1% of the world’s population is gluten sensitive. However, it has been observed that throughout the last decade the adoption of gluten-free diets by people who do not need it at all is becoming more frequent.

Gluten-free foods are increasingly present in supermarkets.  The perception of a harmful effect of gluten is related to advertising and marketing, creating the idea that eating gluten-free is beneficial for everyone equally.

Eating gluten-free does not mean being healthier

In a study conducted in Australia, no evidence was found of any nutritional advantage of gluten-free foods versus foods that contain gluten.

Gluten-free foods do not have a differential advantage that makes them nutritionally better than traditional foods.

Let’s now look at the reality about eating gluten-free:

  • First, foods labeled gluten-free may have other ingredients added, such as trans fats or sugars.
  • Second, gluten-free foods can have the same or more calories, so by eating them (and excluding other foods at the same time) you will not lose weight.
  • Gastric symptoms will decrease only in people who have gluten sensitivity.
  • Finally, if you do not suffer from any sensitivity to this protein, it is likely that these diets are not for you.

Living without gluten is not the solution

If you think that removing gluten from your diet will be the solution to your health problems, I’m sorry to tell you it won’t be like that. It is still unclear whether reducing gluten, instead of avoiding it, would be enough to control symptoms in patients with gluten sensitivity or irritable bowel syndrome .

When we remove gluten from our diet without being necessary, we can consume significantly lower amounts of carbohydrates, fiber, folic acid, iron and calcium .

Some gluten-free foods may be higher in saturated fat and cholesterol, affecting cardiovascular health.

In conclusion

  • If you don’t have any medical diagnosis related to gluten consumption, you don’t have to make a diet free of wheat , barley or rye.
  • In the variety is the success of a healthy diet.
  • It includes other cereals such as corn, spelled and rice without eliminating gluten, so you will achieve balance.

In short, eating a gluten-free diet without needing it can be risky for your health. Therefore, it is important not to succumb to the messages that product labels and advertising in general can send us.

If you have doubts about how to eat a balanced diet, according to your needs, consult your doctor before making any changes. On the other hand, do not forget to solve all your concerns with the professional, since he will know how to guide you in the right way.

Protein-rich foods for vegan people

Vegan diets are characterized by the complete elimination of products of animal origin. Therefore, it is necessary to look for vegetable protein sources to be able to cover the daily basic needs of protein. Do you know what are the best foods rich in protein of plant origin?

In addition, it is important to note that specialized doctors and nutritionists dietitians recommend vitamin B12 supplementation since it can only be found in animal products. The rest of the proteins and amino acids can be obtained by eating certain vegetables and cereals.

Foods rich in plant-based proteins

1. Quinoa

Approximately 15% of its composition is proteins and contains all the essential amino acids for the body, among which L-arginine stands out. Among its properties, quinoa stands out because it stimulates fat loss, decreased hypertension and immune function.

It does not contain gluten, therefore, it is suitable for the habitual consumption of people with celiac disease or intolerance to this protein. In addition, not containing saturated fats is very easy to digest and is an excellent source of fiber, which favors intestinal transit, as well as the decrease in blood LDL.

Quinoa is an excellent alternative to rice, so we can adapt dishes that are traditionally made with this cereal to increase its protein value. In addition, it can be used to make hamburgers or vegetable meatballs, or add it to yogurt or fresh cheese.

2. Soy and derived products

It is the legume that provides more protein since they constitute 35% of its total composition. It contains essential amino acids for proper endocrine function and minerals such as magnesium, necessary for muscle formation and carbohydrate metabolism. In addition, it highlights its high amount of folic acid and vitamins B1 and B2.

Among its benefits, we can accentuate the reduction of cholesterol and hypertension, as well as the improvement of transit and intestinal flora. It is also worth mentioning its high content of isoflavones, a group of substances similar to estrogen, which are associated with the relief of the main symptoms of menopause .

Soy can be commercially available in different formats: soy milk, usually enriched with calcium, in the form of tofu, textured or in the form of yogurts and vegetable cheeses. It is generally used as the meat substitute in the vegan diet , so there are many recipes based on this legume.

3. Oatmeal

Oatmeal is a cereal with a high protein content (17%) and fiber (7%). In addition, it has a large number of vitamins (B1, B2, B5 and E) and essential minerals, such as iron, calcium, magnesium, potassium and phosphorus.

This food is related to many health benefits of the body , such as:

  • Control of cardiovascular diseases: the fiber has drag action, which contributes to the reduction of cholesterol absorption, thus regulating blood LDL levels and blood pressure.
  • Promotes intestinal transit,  thanks to its high content of soluble and insoluble fiber. Its intake protects the digestive mucous membranes and enriches the intestinal flora, thanks to its prebiotic action.
  • It promotes the drag of bile salts,  exerting a depurative effect of the gallbladder. In this way, it facilitates the elimination of them by feces, avoiding the formation of biliary stones and colic.

Oatmeal is a very versatile food and can be consumed in the form of a vegetable drink, with yogurt, in salads, as a base for desserts instead of wheat flour or with soft cheese.

4. Protein-rich foods: Chia seeds

It is not a food especially rich in protein, but it contains all nine essential amino acids, so they are essential in any vegan or vegetarian diet. It also has a high content of omega-3, related to a decrease in cardiovascular disease.

In addition, it contains a lot of fiber, which improves intestinal transit and reduces blood cholesterol levels, as we have seen previously. Chia seeds can be eaten in the form of pudding, with natural shakes, in yogurts or in a salad.

Finally, take note and include these foods as pillars in your dishes if you are on a vegan diet. The protein intake should be 30% of the total nutrient content, so these foods will allow you to maintain healthy eating habits.

12 tricks to remove a gum stuck in the hair

Accidents happen more often than we can think. Therefore, it may be interesting to know in advance some tricks to remove a gum stuck in the hair.

Continue reading and discover our best tips to avoid cutting that lock of hair stuck with a gum. As you read, going to the hairdresser should be your last option. Before visiting, try these ideas to solve the problem.

How to remove gum stuck in the hair

Children love to make gum balloons, the bigger the better! And this leads to accidents because when they burst they can stick to the hair. His and yours too. Next, we share with you some tricks to remove the gum without damaging your hair and without cutting it.

1. Separate the affected tuft

The first step to remove a gum stuck in the hair is to separate the affected strand from the rest. Use an elastic band, a piece of aluminum foil or whatever you have on hand to prevent more and more strands from being affected by chewing gum.

2. Use ice to remove a gum stuck in the hair

The idea is as simple as practical. Take ice and freeze the gum. It will take several minutes to achieve it. Working the gum with ice until it hardens and then remove it piece by piece with your fingers.

3. Apply olive oil

Wet your hair with olive oil (you can use another cooking oil too) until soaking it well. The oiliness of the oil will help the gum slip through the strands of your hair. With the help of a fine-tooth comb, remove the gum little by little. Wash the hair to remove the remains of olive oil.

4. Vaseline

Like olive oil, petroleum jelly is a lubricant and can help take off the gum from the hair little by little. Spread your hair well with petroleum jelly, let it act and remove the gum very slowly to avoid hurting your hair.

5. Toothpaste

You may have never thought about it before but the toothpaste can help you remove a gum stuck in your hair. Its creaminess may be what you need to loosen the gum and gently remove it.

6. Combing cream

We have already talked about the usefulness of lubricants to help peel gum from hair. In this case, we suggest you use your cream to comb. The use is carried out the same as with olive oil or petroleum jelly.

7. Hair silicone

If you have silicone hair at home, do not hesitate to use it to try to solve this problem. It is a strong lubricant that could help you remove gum from your hair. It proceeds as in point three.

8. Remove a gum stuck in the hair with alcohol

This is a very common trick, although a little is less effective than the previous ones. We recommend you try it ultimately since alcohol can dry your hair a lot. The treatment is similar to the previous ideas: soak the tuft affected by the gum with alcohol, let it act for a couple of minutes and slowly remove it.

9. White vinegar

In this case, the idea is not to remove the gum, but to dissolve it. To do this, soak the affected tuft with white vinegar, let it act for a couple of minutes and remove the gum with your fingers little by little. If there are still remains, repeat the procedure. Wash your hair after cleaning.

10. Lemon juice to remove a gum stuck in the hair

Lemon is another natural solvent that may be useful. Squeeze the lemon and use the juice, in the same manner, indicated for vinegar. Slowly, the gum should dissolve allowing it to be removed from the hair.

11. Mayonnaise

Another fairly common recommendation to remove a gum stuck in the hair is to place a little mayonnaise on it. Mayonnaise is considered to be a solvent and should act in the same manner as the two substances described in the previous points.

12. Sodium bicarbonate

We have talked countless times about the benefits of baking soda in household cleaning. In this case, we suggest mixing two tablespoons of baking soda in half a glass of water and applying it to the hair to slowly dissolve the gum. Repeat the procedure as many times as necessary.

Removing a gum stuck in the hair may seem like an impossible mission but, as you can see, there are many tricks you can try before resorting to the hairdresser. We hope you find them useful and can solve this problem without cutting your hair!

Crafts to organize the children’s study area

The children’s study area is often filled with disorder very quicklyIt is enough that the children arrive home after school so that the place is filled with pencils, notebooks and other objects. And when that happens you can’t find anything.

Fortunately, there are many ways to solve this problem. There are many ideas and objects that will help you better organize this area. And the best thing is that they can be manufactured at home, with very simple materials and a little creativity.

Next, we will see some craft ideas to organize the children’s study area and encourage them to make good use of their time.

Ideas to organize the study area

Recycled boxes to have everything in order

The boxes are the perfect solution to have everything in order. The idea is to recover some boxes of different sizes and recycle them to convert them into an extra storage space. They can be boxes of cardboard, tin, fiber or any other material.

The shapes can also be different since each one will be ideal for storing something. Square, round, rectangular, with or without lid boxes will be used to store folders, pencils, magazines and all kinds of work materials.

You can cover these boxes with beautiful papers of different colors and put together a corner of boxes to better organize the children’s study area. You can also add tapes, glued photos or paint them to make them more decorative.

A wall organizer

An organizer with pockets that can be hung on the wall is an excellent way to sort the children’s study area, especially if we don’t have much space.

To make this organizer you need a medium raft board, EVA rubber of any color, thread, a white cord, a sewing machine and glue.

The first thing to do is to cut eight rectangles of EVA rubber. Then the rectangles are sewn together with two by two, leaving one of the sides 26 cm free to form pockets. Glue (or silicone) is applied to secure the pockets to the wooden board.

Finally, two holes are made in the board with the help of a drill and pass the white cord through the holes. Just hang the board to the wall and voila. n pockets can hold pencils, brushes, scissors and all kinds of materials.

Cans decorated to organize pencils

To organize the pencils you can use recycled cans. Simply wash them well and cover them with attractive fabrics and colored ribbons. They can stick to each other and even fix them to the wall. These cans will allow you to organize the pencils to find them quickly and they will be spectacular in the children’s study area.

Cereal boxes as separators

Cereal boxes can become excellent separators to place on the shelf. Inside you can put magazines, notebooks, and papers of all kinds, helping us to classify and keep the space tidy.

To turn cereal boxes into separators, simply cut them diagonally and cover them with colored paper. You can use wrapping paper or any other type of paper that is attractive and colorful. Ideally, use different colors and motifs to make the children’s study area look more cheerful.

Glass jars for small items

Glass jars can become containers for small desktop objects that are always lost. Clips, rubber bands, staples, etc. They will always be at hand and organized. Let’s not forget that a good organization means better use of large and small objects.

To recycle these jars the first thing to do is wash them very well with hot water. Then we can choose some plastic animals and stick them on the coversOnce the glue has dried well and the figures have been fixed well to the covers, we paint the covers and the animals with spray paint.

All these crafts are an excellent way to organize the children’s study area in a simple, different and also very cheap way. They also help us give new life to objects that would otherwise end up in the trash.

Health care for the elderly people

Health in the elderly is an issue that deserves full treatment. Aging usually brings organic and psychological problems that occur differently in each individual. These problems are not always sufficiently understood or properly addressed.

There is a widespread idea that old age is disease and decrepitude. This does not necessarily have to be this way. Although it is clear that over the years skills are being lost, and there is a greater risk of suffering from different pathologies, health in the elderly does not have to be a serious problem.

One of the decisive factors for maintaining relatively good health in the elderly, and maintaining a good quality of life, are care and habits. These are a tool to moderate the effects of the passage of time and generate greater well-being.

The three basic health care in the elderly

The first thing to say is that an older person should have regular medical check-ups, which does not mean reducing his life to this. On the other hand, health care in the elderly covers three main fronts:

  • Nutrition
  • Physical state
  • Psychosocial dimension

Food, as it happens throughout life, is a fundamental factor. Eating healthy and in a balanced way is one of the key aspects in the elderly. Likewise, it is crucial to maintain physical activity routines, since they are determinants to be functional.

The psychosocial dimension largely regulates the adoption and maintenance of care at this stage. Ideally, the elderly person implements self-care habits, but this is only possible if they have enough motivation and self-confidence to do so.

Nutrition in the elderly

People reach an advanced age with eating habits that we must eventually change. The signs that this is necessary are three:

  • The intestine shows changes, expressed infrequent episodes of constipation or diarrhea
  • The body begins to accumulate fat
  • Muscle mass or weight is lost

It is not that there is a special diet for the elderly, but that during the third age it is essential to eat as healthy as we should eat at any stage of life. The only restriction is that there is a disease that conditions the diet.

Fall Prevention

Falls are a frequent accident in the elderly and one of the factors that cause more deterioration and dependence. That is why it is essential to prevent them. One of the key measures for this is to counteract the loss of muscle mass through frequent physical activity, especially by lifting weights.

In addition to this, it is convenient to adapt the environment to the needs of the elderly. This includes installing switches near the bed and preventing them from moving through spaces without light. Also, remove objects from the floor, fix the floor mats and facilitate access to personal items. It is important that the elderly person wear appropriate footwear.

Skin care

During the third age, the skin weakens and requires particular care so as not to suffer pathologically the effects of the passage of time

The skin of the elderly person is drier and fragile, and less elastic. What is indicated, in general terms, is to maintain good hygiene, preferably using a neutral soap for personal cleaning. Using sunscreen and avoiding long sun exposure is another basic recommendation. Also, it is convenient to wear cotton clothes and drink two liters of water a day.

The skin of older people who have limited mobility should be given much attention. It is important to help them change positions frequently, every two or three hours at most. It is also crucial that the skin of the whole body is kept moisturized.

Emotional and cognitive health in the elderly

The older person must usually make adjustments to their role in the face of life and society. To achieve this, objectives and attainable goals must be proposed, according to your tastes, interests and needs. Inactivity and isolation easily lead to incubating depressive states.

It is important that an active social life is maintained. At this stage, it may be necessary to learn to ask for and receive help, without feeling that this puts us in a condition of inferiority. In the same way, participating in activities to help others is usually very healthy.

There are more than 100 forms of dementia that can occur in old age. The best way to prevent them is to maintain a regular physical activity, as well as a constant intellectual activity. It is not convenient to consume tobacco or alcohol. Finding a way to live in a pleasant way is the main antidote against health problems in the elderly.

How does caffeine work for the brain?

Almost everyone knows the basic effects of caffeine on the brain: it generates more attention and revitalizes usThat is why it is so common that coffee is the first drink we drink in the morning, as it helps us to wake up for daily work.

The truth is that the action of caffeine in the brain is not limited to increasing our state of attention, but goes much further. Experts agree that drinking coffee in moderate quantities is a healthy practice. It is estimated that up to 80% of adults in the world drink coffee.

However, when coffee is consumed in very high volumes, it causes various problems. Also, another effect of caffeine on the brain is to generate dependence, so stop taking it gives rise to withdrawal symptomsLet’s take a closer look at the subject.

Caffeine in the brain

As is known, the active ingredient in coffee is caffeine, and this is a psychoactive substance. In fact, it is the most widely used psychoactive in the world. It belongs to the alkaloid family, of which drugs such as morphine, nicotine or cocaine are also part.

The action of caffeine in the brain is very potent. From the neurobiological point of view, it modifies the state of consciousness, activating or increasing the level of alertness. It also affects cognitive processes and has psychological effects on mood.

This is because caffeine is able to modify the action of neurotransmitters in the brain. Additionally, coffee and caffeine also influence another important number of processes in our body, such as digestion, metabolism and vision.

Caffeine, adenosine and adrenaline

Since we wake up, and throughout the day, our body naturally produces a substance called adenosine. This is responsible for the feeling of tiredness and leads us to feel sleepy at night. If we drink coffee, this process can be altered.

Caffeine is an adenosine antagonist, which, put simply, means that one blocks the action of the other. The result is that we don’t feel sleepy or we don’t feel it at the right intensity. On the other hand, this interaction between caffeine and adenosine leads the pituitary to release hormones that will stimulate the adrenal glands to produce adrenaline.

Having caffeine in the brain, with basically blocked adenosine and increased adrenaline production, it is as if we are sending an alert message to the body. This leads to increased heart rate and more blood pumping, as well as more agitated breathing.

All this together makes us feel more anxious and irritable. Another additional effect is that caffeine prevents dopamine from being reabsorbed, a neurotransmitter that also affects our fatigue and rest process. Dopamine that is not reabsorbed increases its concentration, and that is partly the explanation that we become addicted to coffee.

Caffeine affects the frontal lobes in the brain

The team of Dr. Florian Koppelstaetter, from the Medical University of Innsbruck in Austria, presented a study on the subject. In this, they affirm that caffeine activates the frontal lobes of the brain. This area regulates processes such as attention and short-term memory.

There are other studies that point out that caffeine in the brain also helps memories to be fixed more easily. However, this effect is only relevant to those who do not consume coffee too often.

Caffeine also increases the ability to concentrate, especially when we are fatigued. Although the available information indicates that when consumed in excess, it reduces performance in all areas and generates a state of great nervousness.

Other effects of caffeine on the body

Caffeine also helps some medications act more quickly and efficiently, such as ibuprofen, acetaminophen or aspirin. In fact, there are health conditions in which coffee acts as a mild analgesic, particularly in hypotension headaches.

Coffee also makes you feel less appetite, although this feeling is not durable or relevant from the point of view of a weight loss plan. There are some studies according to which habitual coffee drinkers are less likely to die of heart disease, cancer and diabetes, among others.

Caffeine remains a long time in our bodies. Its first effects are felt fifteen minutes after ingestion and persist until five or six hours later . That is the reason why a coffee in the afternoon can ruin the rest at night.

Plastic pollution: how does it affect your health?

The contamination by plastics is becoming one of the great problems of the human population. Plastic is one of the materials we use most in the industry, especially in food. However, today we still do not know its effects well.

The plastic follows a ‘life cycle’, that is, a series of stages through which it passes throughout its existence. It consists of four phases its process:

  • Material Extraction
  • Transport
  • Manufacturing and refining
  • Waste use and management

The effects of plastics contamination are currently being studied in each of these phases. It can already be said that it has a multitude of harmful effects on human health and that it is more than just a simple environmental problem.

Therefore, in this article, we explain how plastic pollution affects your health since we are all exposed to it. It is necessary to be aware to rethink a more socially responsible use of this material.

How does plastic pollution affect health?

The contamination by plastics is being studied to verify the magnitude of its effects on the organism. However, it is known that microplastics already cause damage to many other living things, such as fish.

The microplastic is particles measuring less than 5 mm in diameter. They are produced by the division of larger plastics that, as they get smaller and smaller, invade the entire environment, especially water.

This is because many of the plastic waste goes to the sea. Scientists have shown that, in more than 100 aquatic species, microplastics can be found throughout your digestive tract. That is, marine fauna is being contaminated by them.

The big problem with this is that many of these species are part of our diet. In addition, contamination by plastics is also making animals sick. For example, it is very typical to find turtles with intestinal obstruction for them.

Over time, these microplastics are very likely to be even smaller. These particles could get into our tissues and act toxic. The truth is that this is still a hypothesis, but experimental models prove their real possibility in humans.

Chemical contamination

Plastic contamination is not limited to intestinal problems due to obstructions but goes beyond. Plastics make other contaminants adhere to them, keeping them on the surface of seas and rivers.

It occurs, for example, with polycyclic aromatic hydrocarbons. In this way, the toxicity of these substances increases, because they are able to remain longer.

The contamination by plastics and the phases of its cycle

As we have already mentioned, plastic follows a ‘life cycle’. In each of its phases, there is a probability that it affects health in some way.

First, during the extraction and transport phase, many chemical emissions occur. These substances, such as benzene, can affect our immune system. They also appear to have carcinogenic potential and toxicity in the nervous system, among other effects. The same happens during refining and manufacturing.

The phases of use and waste management are the most important. Virtually everyone is exposed to the effects of plastic and has daily contact with numerous products that contain it.

In fact, as we indicated in the previous section, not managing the waste well means that, in the end, we are ingesting the same plastic that we dispose of. Therefore, it is important to be very aware of the problem and make responsible use of them.

In conclusion

Plastic is present in our daily lives, and we may not be able to eliminate it completely, but we must be able to rationalize and reuse it. Socially responsible use is imposed so that we do not get sick from our own waste.

The fauna is already suffering the effects of plastic pollution, and it is possible that the human species follows the same path. It is up to us to get down to work to reverse the process.

5 simple exercises to get muscles in the legs

To get muscles in the legs, obviously, you need to exercise e. And although many people do not give priority to the lower limbs, like the buttocks, abdomen, and arms, the legs deserve as much or even more attention than other areas. Above all, because well-trained legs allow us to walk longer, without fatigue or discomfort (such as stiffness).

In addition, according to this study conducted by the University of the Border (Chile), high-intensity interval exercise contributes to the normalization of arterial hypertension, so by performing this type of exercise (in addition to the specifications for the legs) you would be protecting Your cardiovascular system.

Next, we tell you why it is good to strengthen the training of the leg muscles with a weekly routine.

In addition, the legs give strength and stability to the body. Put into practice these exercises that will make you maximize your performance and take pride in the results.

How can we gain weight and volume in the legs?

Before starting the training to grow the muscles in the legs we must be aware of the effort and perseverance that we will need. The legs should grow in volume due to the increase in muscle, not fat. 

To get results, first of all, we will need discipline and a diet rich in protein This is stated in this study of the Las Condes clinic (Chile). This is the key binomial when it comes to exercising on a regular basis. We must be constant and learn to extend the threshold of resistance in terms of physical effort.

Exercises for leg muscles

1. Bar squats

The squats with weight are the exercise par excellence to strengthen the muscles in the legs. In reality, they are ideal for growing muscle in a short time and gain strength. In this exercise, the following muscles are worked: quadriceps, buttocks, femoral, adductors, calves and back.

It is convenient that the weight we work with is gradual to our progress.  Otherwise, back and joint injuries may appear. To obtain good results it is advisable to learn how to do the exercise well:

  • Separate the feet at the same distance from the shoulders.
  • Contracting the abdomen
  • Get off with a slight backward movement.
  • Do not arch your back.
  • Do 3 sets of 15 repetitions and over time increase this amount.

2.  Bicycle

Professional cycling is one of the toughest sports there is. Actually, at first glance, we can observe the great musculature, not of volume but of strength, of these cyclists. Therefore, cycling, in any of its variants, is a perfect method to tone and strengthen the legs. 

In addition, with the bicycle not only the lower part of the body is worked. We also reinforce the lumbar, pectoral and shoulders. At the same time, it helps prevent bone lesions, arthritis, improves blood circulation, reduces cholesterol levels and strengthens the heart.

3. Scissor jumps

An option with different variants is the scissors jumps. It consists of jumping with the legs together and opening them in the air at the same time that we slap with the hands above the head. It is a very simple exercise.

  • To increase power, endurance and aerobic capacity, weight ankles can be used.
  • It is recommended that the load is always progressive. In fact, it is useless to start with weights that can injure us.
  • First, do 3 sets of 5 repetitions and increase over time.

4.  Specific calves

To wear well-defined calves, we can practice the following exercise:

  • Take a dumbbell with a suitable weight for us.
  • Separate the legs at the same distance from the shoulders.
  • Lift your heels and stand on tiptoe for 25 seconds.
  • We can perform 4 sets of 10 repetitions, and increase the weight of the dumbbells.
  • Moderate calf pain will indicate that we are doing the exercise well.

5. Lunges

A mandatory exercise to strengthen the hips and tone the legs are lunges. Although it seems a simple exercise to the naked eye, it really isn’t. They involve very high energy wear and, if performed incorrectly, carry a certain risk of suffering a joint injury.

The lunges work for several muscle groups at once. However, it is important to train with different variants of exercise to be able to work different parts of the body and obtain true results.

Do 3 repetitions of 10 and then you can increase to improve results.

General aspects to consider

  • To start, we must always warm the muscles that we are going to work on. This heating should not last less than 10 minutes.
  • In order for the muscle to grow, stretching is essential before and after the session.
  • The intensity should always be gradual. We must not work above our possibilities. In fact, we can suffer serious injuries with minor oversights.
  • Whatever you do, do it well. Take your time, and do not rush to get immediate results. Always consult the gym monitor and, above all, be constant.