Beautiful CrossFit - 3x2

In today's labor Saturday the best option is to work hard on your physique while enjoying the beauty of this 3x2 program and CrossFit-Graces performing it - four of the most popular CrossFit beauties over the Ocean - Andrea Ager, Jackie Perez, Rita Benavides and Erin Siansiolo.

We know that you will not remove the eyes from them, so I will not harass you with a complex series of exercises. In fact, there are only two in this case thrusters and rope climb, that are performed 3 sets of decreasing reps for time.

Here is the CrossFit 3x2 program:

30 reps thrusters - squat and push the bar overhead by 34 kg. rod

3 rope climb with length 4.5 m

20 reps thrusters 34 kg. rod

2 rope climb length 4.5 m

10 reps thrusters 34 kg. rod

1 rope climb with length 4.5 m

 The program is made for the ladies, but you can try by gentlemen simply increase the weight of the bar or increase the number of uploads on the rope of your choice.

Here is how this video with the 4-CrossFit beautiful girls:

Exercises against cellulite

Exercises against cellulite are an efficient way to make fat cells spend accumulations of fat. Exercise against cellulite accelerate cleansing the body of toxins and waste.

Exercises for cellulite and other forms of physical activity are necessary and helpful as 24 hours after their implementation body is still burning calories. During exercise against cellulite cells are loaded with oxygen and energy level of the whole organism is increased. Cells received considerable amount of oxygen passed to the oxidation mode, in other words, the burned fat.

Do exercise at least 3 times a week and soon you will notice that the skin affected by cellulite areas is firmer and more elastic.

1. Exercise againgst cellulite

 Lie on your back with legs bent at the knees. Hands are adjacent to the body with palms propped on the floor. Lift the hips with tight abs, hold a few seconds and return to starting position. Exercise fight cellulite in the abdomen, hips and thighs. Do 15-20 reps.

 2. Exercise againgst cellulite

Lie on your back with hands propped on elbows. Legs tightly together. Start slowly bend your legs at the knees so that you feel tension in your thighs and buttocks. Exercise fight against cellulite in the hips and thighs. Do 15-20 reps.

3.  Exercise against cellulite

Lie on your back with legs straight, tight abs and hands behind your head. Lift your legs up and bend them so that your knees to become perpendicular to the floor. Exercise fights against cellulite in the abdomen, hips and thighs. Do 15-20 reps.

4. Exercise against cellulite

Kneeling in dog pose. Slowly "slide" the body back so that you can sit on your heels. Hold for a few seconds and slowly return to the starting position. Exercise fights against cellulite in the abdomen, hips and thighs. Do 10-15 reps.

 5. Exercise against cellulite

 Lie on your back with a center of gravity of the seat. Raise your legs about 30-40 cm from the floor and begin to pair the the air. Exercise fight cellulite thighs. Do 20-30 reps.

6. Exercise against ceellulite

Lie on one side with one hand propped on the floor at the elbow and the other stretched parallel to the floor. Slowly lift one leg to the level of the hand, hold for a few seconds and return to starting position. Exercise fight cellulite in the hips and thighs. Do  10 repetitions with each leg.

Tai Chi

For people having a sedentary lifestyle, and those who want to start exercising but do not know where to start, the idea of ​​heavy exercise can easily send them straight to the couch. If the thought of load, strain and discomfort during exercise you do not like and makes you retreat to the safety of the couch relaxing with tea and donuts, the tai chi may be for you.

 Tai chi is an ancient Chinese martial art practiced with as much softness in the muscles, unlike other "hard" martial arts such as taekwondo and kung fu that cause muscle tension. Postures done in a smooth motion, and they resemble the movements of martial arts seemed done under water.

For those who are familiar with Tai Chi, is a common misconception that it is only good for the elderly. While it is a popular form of exercise among the elderly, especially in China, tai chi is found useful for the health of young people, as well.

Benefits of tai chi are: 

• Relieves anxiety and stress 
• Improves balance and coordination 
• Relieves arthritic conditions 
• Relieves muscular tension 
• Protects the joints from stiffening 
• Corrects bad body posture 
• Reduces fatigue 
• Increases flexibility and endurance 
• Improves cardiovascular health 
• Improves sleep

While tai chi is beneficial for all age groups may be particularly attractive to people in older age. Slow pace, relaxed poses, simple movements make it easy and routine physical exercise for people who are elderly or have a chronic disease. Besides being easy to implement, it is particularly useful for health.

 In a study conducted in 2006 found that tai chi helps improve balance, muscle strength, endurance and flexibility in just 6 weeks. Further improvements can be seen after 12 weeks. Researchers concluded that tai chi is a powerful intervention that can reverse some functional limitations and to help people live better.

 Another study found that tai chi improves the function of T cells. T cells are crucial to the overall strength of the immune system.
 
Brisk walking is a popular type of exercise among many people, especially the elderly, but it can be good for health to deal with tai chi. Researchers found that tai chi is more effective than brisk walking and includes some fitness improvements - strength of the legs, flexibility, balance.
  
The benefits of tai chi are clear - it may be useful for physical and mental health, no matter how old you are and what you have physical abilities. Much more useful than a cup of tea and donuts on the couch.

Tricks in fitness menu

Eat bananas

What do you think can make bananas in the diet of bodybuilders? Recent studies show that homotsistinat - amino acid represented by product as a result ofmetabolism of proteins, is very dangerous for the cardiovascular system.

Famous for the enormous amount of protein you eat professionals are well awareof this fact and seek to reduce risks to a minimum and keep your heart.

Vitamins of B group are a good option for reducing the levels of dangerous homocysteine​​, so they must be present in the diet of bodybuilders. Excellent effect in this respect, however, have a banana, so you eat a banana a day.

Nuts are useful
It is no secret to anyone that fat should not prevail in bodybuilding diet, but they must be present in minor amounts. The best way to get adequate amounts of fatare nuts and other seeds.

Nuts. Extremely rich in magnesium and a good source of vitamin E also contain protein. Natural almond oil is also excellent and has all the advantages of eating nuts.

Pumpkin, sunflower seeds and sesame. Also rich in vitamin E, magnesium and protein, and contain simple carbohydrates.

L-glutamine for improved recovery

Researchers have noticed that L-glutamine stimulates the release of growth hormone. These results are obtained by adopting a relatively low dose of 4-5grams. When should I take L-glutamine? Athletes consume 45 minutes after breakfast. In eight out of nine athletes was observed increased levels of glutamine in the blood over a period of 30 to 60 minutes after dosing, 90 minutes after dosing the level of glutamine in the blood is returned to the normal range, which is accompanied by an increase in the level of circulating growth hormone.

P.S: Tell me how to improve my blog. What do you want more advices, diets, exercises, information about foods,.. :) 

Use sunscreen? Perhaps breaking vitamin D

Sunscreens protect the skin against harmful UV rays of the sun, but it can also have negative effects on the amount of vitamin D that your body gets through sunlight.

What is vitamin D?
Vitamin D is a fat-soluble vitamin, which promotes the absorption of calcium,which is essential for normal development and maintenance of healthy teeth and bones. Also known as "solar vitamin", vitamin E is produced by the body once it is exposed to sunlight.

By how much do we need?

For children
American Academy of Pediatrics recently doubled its recommended dose for the minimum amount of vitamin D that babies, children and teenagers should be taken daily. The new recommendation includes at least 400 IU (International Units). It is important to talk to the doctor about your child's needs for vitamin D.

For adult

The recommended daily dose is currently 200 IU for those aged between 19 and 50, 400 IU for people between 51 and 69, and the elderly over 69 years should receive 600 IU. However, research supports the growing belief that our body needs more vitamin D in the 1000 IU. Some doctors recommend even larger quantities,so it is important to consult with your doctor to find the right dosage for you.

What are the benefits of vitamin D?
Vitamin D is essential for the health of teeth and bones, regardless of age. It is essential to help your body regulate calcium and phosphorus in the best way for you to have strong, healthy bones and teeth. Vitamin D helps in the fight against osteoporosis. It can also act as a hormone, so it is vital for the health of blood vessels and brain function.

Several recent studies suggest that vitamin D may play a crucial role in heart health, respiratory system and immune function.

What are the risks of vitamin D deficiency?

It is believed that the blood level of less than 50 nmol / L indicates a deficiency of vitamin D in the elderly. In children, the level which indicates deficit of 25 nmol / L.Your doctor can verify exactly what and give you guidance.

When the body is experiencing a shortage of vitamin E, it is unable to regulate the levels of calcium and phosphorus. If the levels of these minerals in the blood become too low, the other hormones in the body can stimulate the release ofcalcium and phosphorus from bones into blood system.

In adults: Deficiency of vitamin D may have a negative impact on bone and heart health.

In children: Too little vitamin D can lead to rachitis, a progressive softening and weakening of the bone structure.

Who is at risk of vitamin D deficiency?Studies show that 80% of people in the U.S. do not get enough vitamin D, and some of them are at especially high risk of deficiency, including:

• Older people - aging skin loses its ability to convert vitamin D
• People who stay home alone
• People in the northern regions, especially in the winter months. The greater the distance to the equator, the less direct solar radiation we receive.
• People who cover their bodies for religious reasons
• Those whose jobs do not involve exposure to sunlight
• People who have dark skin: African-Americans and Hispanics. Dark pigmented skin does not produce much vitamin thanks to the sunlight.
• People who do not drink milk or eat foods rich in vitamin D
• People with impaired hepatic or renal function
• Pregnant women. They must take special care to ensure that you will become deficient in vitamin D. Human milk contains little vitamin D, and mothers who are deficient in vitamin D, would provide very few nutrients to newborns.

What are the sources of vitamin D?

1. Sunlight - we can get vitamin D through skin exposure to sunlight. 10-15 minutes of sunshine three times a week is sufficient to ensure a stable level of vitamin D. But the truth is that very few people can get enough vitamin D from sunlight only.

2. Food - Vitamin D occurs naturally in these foods, fish, milk and other dairyproducts, butter, cream corn.

3. Dietary supplements - there are many supplements that provide vitamin D.They are a great alternative if you do not get enough of it through diet and sun. Always consult with your doctor before you use them.