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Created with by Pablo García Fernández


Monday, July 29, 2013

Deadlifts with kettlebell on one leg

Main muscles performing the movement: Rear thigh muscles
Other muscles involved in movement: Gluteusi, lower back
Mandatory Equipment: Pudovka
Level: Advanced
Traffic: N / A

Method of execution:

Hold the pudovka by the handle with one hand. Stand on one leg, it is the same side where is the pudovka.

Maintaining knee slightly bent, follow the "Roman deadlifts" by bending the hip by pulling the free leg back for balance.

continue moving down with the pudovka until you are parallel to the floor, then return to the upright position.

Sunday, July 28, 2013

Bending barbell "Good Morning"

Main muscles performing the movement: Long dorsal muscles, glutes
Other muscles involved in movement: Abs, gluteusi, lower back
Mandatory Equipment: rod
Level: Advanced
Traffic: N / A

Method of execution

Heat the waist and hips before you start the exercise. Perform a series of bending straight back without encumbrances.

The lever is taken from the rig. Should step back and reposition the steps below the shoulders.

The abdomen tightens, the pelvis is rotated slightly forward in the backward pelvic rotation.

Bend your knees slightly and lean forward while holding the spine straight.

Move hips back as you lower.

Stop far allows flexibility in the hips, and without moving the pelvis begin to straighten.

With emphasis erector, shoulders should return to the starting position before the pelvis. In focusing on gluteusite the opposite.

Why fruits and vegetables can be harmful

Fruits and vegetables are very healthy foods, so it is no coincidence they are present in all dietary recommendations for a healthy lifestyle. Unfortunately, the involvement of the food industry can make them dangerous to humans. Recent studies show that 46% of cases of food poisoning are responsible in particular vegetables and fruit.

Study by the U.S. Centers for Disease Control and Prevention revealed that leafy vegetables such as lettuce and spinach are the most common causes of nutritional problems. The same study also shows that meat and poultry is responsible for 22 percent of cases of food poisoning. The survey results show that each year one out of every ten people in the United States experienced food poisoning.

The majority of cases of food poisoning in leafy vegetables are caused by a pre-cut vegetables, packed in plastic bags. Typically they are consumed raw by humans, thus the bacteria may not be killed. Dr. Michael Doyle warns that lettuce can be especially dangerous because harmful bacteria can form in plant tissue.

This means that even very thoroughly wash the lettuce, some bacteria may remain in it. Risk exists for E. coli, salmonella and listeria. Usually come from infected animals whose manure onto soil or water, and hence in vegetables, the newspaper Daily Mail. In extreme cases of food poisoning salad can cause fatal renal failure.

Train outside

With just a few exercises you will build muscle and will help your metabolism.

Before training heat five minutes by jogging.
First exercise: Stand with your feet slightly apart and lean slightly forward. Jumped up and dissolve more feet. Jump again and this time you bend your legs. Repeat jumps, alternate them with bent and legs. Repeat 20 times. This exercise tightens the inner and outer thighs.

Second exercise: Lightly lift one leg off the ground and stretch his hand forward. Balance on one leg and leaning slightly forward, touch with hands your toes. This exercise tightens the outer thighs and buttocks.

Third exercise: It will increase your heart rate and burn more calories. One foot should be forward and the other backward. Lightly squat hop. While rebound change the legs. Repeat the exercise 20 times.

Fourth exercise: Lie on your back and bend your legs. Your hands should be close to you. Lift one leg up, lift your pelvis and back, and then straighten the leg side. Wrap it up, lie down for a few seconds and repeat the exercise. Through this exercise inner thighs and buttocks.

Fifth exercise: Run five minutes on stairs.  Depending on how much you are able to load tabs can run with a small pause.

Repeat the entire work cycle of three times. Now see the exercises shown graphically.

Saturday, July 27, 2013

Wide grip pull ups for back

This type pull ups are a little - complex than other species. In this type of pull ups hands are separated from one another, and the body is stretched slightly forward, chest puff out up. This kind of pull ups load mostly back.

Top 8 exercises for weak and tight butt

8. Squats

7. Quick squats 
The goal is to perform classic squats as you faster. Start with a series of 10 and increase the number every day.

 6. Running
There is no better way to weight loss from running. Since it uses the muscles of the entire body.

5. Jumping 
Jumps are best suited precisely to tighten your butt. Do with legs apart and arms stretched up.

4. Weight lifting 
Place the dumbbells in front of you and standing position raise them up.

3. Cycling 
Cycling is great exercise for your butt and legs.

2. Swimming 
Swimming stimulates and tightens the muscles of the whole body, especially the butt.

1. Climbing stairs 
Climbing stairs is ideal for tightening your butt, especially if you upload them through one.

Superfoods for greater durability

Subject to various diets often limit and eliminate from your diet products that are essential for our body. Usually these are the things that give us energy and help us to have more endurance. Fortunately there appear to help superfoods

Dietary patterns can now be significantly lighter thanks to superfoods. They are rich in antioxidants, proteins, minerals, protect us from various diseases and support the immune system.

Nuts - they contain large amounts of protein, antioxidants, and last but not least healthy fats. Give us a lot of energy and satiate us.

Forest fruits - they contain a high percentage of fiber in themselves and are very suitable for diet. The best choice of all types are blueberries.

Hemp seeds - energy and soothing effect. Hemp fiber is considered one of the most nutritious foods in the world. They contain high amounts of vitamins A, C and E, calcium, iron, sodium, lecithin, omega 3, omega 6 and omega 9 fatty acids.

Poppy - endurance and energy. Poppy plant comes from Peru. Is rich in proteins, lipids and minerals. In poppy has greater calcium concentration than in milk. Peruvian plant is an excellent source of energy.

Friday, July 26, 2013

Shoulder press with elastic

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Eraser
Level: Beginner
Movement: Pushing

Method of execution

Hold the ends of the elastic and overlap, in the middle.

squatting and fit your hands in the starting position (elbow in line with the wrist positioned slightly inside the line of the shoulders).

Raise hands and body with a slight delay, explosive hands with elastic stretch vertically, and the distance between them is about a foot.

Slowly return arms to starting position and repeat.

Intense activity for 15 minutes

Perhaps many people would regard with skepticism the short workout. For them real load requires a minimum of an hour in the gym. The next item are supporters of intensive training with a short duration. According to them, only 15 minutes high pressure can do wonders for your figure.

According to a recent survey it is brief and intense exercise significantly increase metabolism and improve bone density. Another study in 2011 even found that daily 15-minute workout can add about three extra years to your life! In other words - the little daily effort brings great benefits.

Ben Greenfield, an expert in fitness and triathlon explains 15-minute workout as follows: "It is" isometric "exercise, which means that you get to keep your body in each of the specific position for a certain period seconds. Then repeat the cycle of exercises three times. "

Sequence of exercises:

- First plank exercise - 45-60 seconds;

- The second exercise is the side plank, 20-30 seconds on each side;

- Third-squat exercise is 45-60 seconds;
- Fourth pushup exercise with dumbbells without bending at the elbows - 45-60 seconds;
- Fifth exercise - attacks knee on the floor - 20-30 seconds per side;

Many people are starting to care more and more of the quick and efficient workouts. They are easy to practice, as it does not require a lot of time and can even be made at home. At first glance, 15-minute workout may seem easy, but do not be fooled, it is not. After a certain period of time and perseverance you will feel that you are becoming stronger.

- Sixth exercise - jumping high knee lifted - 20 seconds;

- Rest - 10 seconds;

 - Seventh exercise - jumping - 20 seconds;
- Rest - 10 seconds;

* Repeat the series of exercises four times!

- Break time - one minute;

- Push anvils - 20 seconds;

- Rest - 10 seconds;

- Squats - 20 seconds;

- Rest - 10 seconds;

* Repeat the series of exercises four times!

Walking is more effective than intensive workout

Perhaps many people who are just "walk" in the sport, standing with a dilemma: what kind of workout to choose and which exercises would be most effective for them. First of all individually and in certain situations, the best advice can give you specialist. In general cases, however, low-intensity exercise, such as walking, appear to be the best choice for training.

Researchers found that long periods of walking can be more effective than high-intensity workouts. Low intensity exercise improves insulin sensitivity and lipid levels in the blood, which prevents you from diabetes and obesity.

Researchers from Maastrahitskiya University in the Netherlands made ​​an experiment. They divided 18 young people aged between 19 and 24 years in the three groups. The first group does not do anything for 14 hours, and the second group trained intensively only from the 13th to the 14th hour. The third group of young people do nothing for six hours, then walked four hours and then stood for another two hours.

The experiment proved that when the energy input is the same (in the case of the third group) lipid levels and cholesterol significantly improved in comparison with the other two groups, the newspaper Daily Mail. According to Dr. Hans Savelberg person can not compensate for the effects on your health if you train only one hour of the day and the rest of the time spent in inactivity. Negative effects are mostly on insulin sensitivity and plasma lipids. 

Reducing inactivity and spending more time in low intensity activities such as walking or standing, appears to be an effective way to improve certain health parameters. 

Is it effective treatment with cold water?

Taking a 20 minute cold bath after exercise sounds more like a punishment than a relief for muscles. Fact: many athletes rely on therapy with cold water to relieve painful muscles after a workout.
Scientists question the efficacy of therapy.

 A cold water bath, also known as cryotherapy, is a therapy which takes from 5 to 20 minutes at a water temperature of 10-15 degrees Celsius. In most studies, all the time spent in the bath, but in some rare cases be allowed the participants to come out of the water.

Researchers found that the bath with cold water reduces muscle pain by 20% and recommend them than to relax or do nothing after a workout. The only effect of the therapy is that
released the musclefrom pain. Therapy does not make muscles stronger.

Leading researcher at the University of Ulsar Dr. Chris Kleykli said: "Immersion in cold water lowers the shock in the body. Need to make sure that people are not exposed to harmful therapies, submerged in cold water for a long time. Take into account that these studies were conducted with experienced athletes.

 Treatment with cold water should be avoided by people with heart or circulatory problems. Into consideration must be taken and water quality. Hardly anyone wants to sit in water, which previously sat another 15 sweaty men with wounds and scratches on the legs.

Running protects the lungs from pollution

When you exercise in polluted air increases the amount of inhaled air pollution. Becomes more dangerous for cyclists and runners who inhale large amounts of air. Breathing through the mouth, bypassing the natural filtering mechanism of the air - the nose.
Based on these arguments, athletes are in danger when trained in polluted air. New research shows conflicting results.

Air pollution increases inflammatory processes and subjected lung of stress which increases the risk of death. Aerobic exercise reduces inflammatory processes and stress. So a dispute arose whether the benefits of exercise outweigh the risks that bring training in an environment with the air.
Once the tested mice for five weeks, the researchers found that mice that run in polluted air are less damaged by the mice in an environment where the air which does not run. Aerobic exercise reduces inflammatory processes in mice caused by polluted air.

We are not mice, so their results can hardly be true for humans. If you have respiratory or heart problems should check with your doctor when you exercise in an environment with polluted air. For everyone else, training with polluted air is recommended rather than sit back and relax.

4 exercises for abdominal press

Importance of the muscles of the core is large in the rest of the body. Without stability in the abdomen to achieve the goals it is impossible to offer workout crunches with which to grow healthy and strong muscles.

 The exercises consecutively with three circular workouts.

1. Crunch presses with dumbbell 
 Lie on your back and bend your legs at the knees. Hold the dumbbell with outstretched arm above his head. Perform crunch ups.

2. Crunches with weight
  According to your level of experience, choose a suitable weight. Beginners could use disk weighing 5 kg, advanced 20 kg.

3. Lift the legs

 Lift the legs forward and up then lift them awry. Advanced you can use ankle weights 2.5 kg.

4.  Side presses
In this exercise, the range of movement is relatively small. About your side and lift both your upper body off the floor and lower body. Hold for a second in the up position.


Thursday, July 25, 2013

Love your body

Be the best friend of your body motivated to train and live healthy. At least once a day view this list and learn to love your body.
1. Listen to your body - eat when hungry and rest when tired. Show him that you love him taking care of him. Take time for yourself today!

2. Discard the
weighing machine- you're more than a number. Focus on the important things in life.

3. Train to feel good and be healthy - be active and have fun while doing exercises.
4. Wear comfortable clothes according to your figure - too tight or loose clothing are not recommended. Ignore the size. It is more important to feel comfortable and confident.
5. Surround yourself with people who are positive and support you in what you do for your figure. Also, do not criticize others instead try to do compliments. 
6. Do not compare your body to that of girls from magazines and TV ads. It's your body, it is better to accept it and try to improve it than to compare it to think of disadvantages.
 7. Every day repeat to yourself that you are beautiful.

Are you ready to love your body?

Massage with honey for cellulite

Almost no woman who does not dream to get rid of cellulite. Today I will tell you about a simple but very effective way to get rid of "orange" skin - honey massage for cellulite. The fact that you can do them at home, makes it an invaluable tool in the fight against cellulite.

  The positive effect of honey massage can be felt immediately. It has a soothing effect on the mind and body and fill you with energy. Here are his benefits:

  • Removes toxins 
  • Calms the entire nervous system
  • Improves blood circulation and metabolism 
  • Improves lymph flow 
  • Cleans, hydrates and softens skin, improves her elasticity 
  • Reduces cellulite, gives tightness to the body and tones the skin
  • Removes mental and physical fatigue 
  • Purifies the body, increases immunity and the body's ability to cleanse itself of harmful substances 
  • There smoothing and rejuvenating effect
 What do we need for the massage?
You need liquid honey, the only condition is not candied. In addition to honey you can use essential oils to enhance the anti-cellulite effect.

 How to make honey massage?

Rubbed honey on the skin (about 2 tablespoons) with dry hands, touching hands tightly and peel off. Gradually, these movements must become stronger. This creates a vacuum effect, which is not very pleasant, and will redden the skin for a moment, but it is very effective against cellulite. If you have time you can warm your skin as do five minutes beforehand ordinary massage.

 Honey massage do 10-15 minutes or until the honey turns white. Then wash with warm water the skin. To maximize the effect of clearing toxins from the skin to allow the rest of the soaps, lotions for 10-12 hours. Take a shower, but let's just water.

 Honey massage - effect

For the greatest effect honey massage should be done about 15 times 
on alternate days. The effect depends on the quality of the honey. The higher is the quality, the greater will be its medicinal effect. This type of massage is not recommended if you are allergic to honey, you have varicose veins or are pregnant.

 Honey massage is juicy to be one of the most effective tools in the fight against cellulite, by itself, is not enough. Besides massage is necessary to improve your diet and exercise regularly. Combine these three things and will soon see a decrease in cellulite.


Fast workout for mass

Want to upload some muscle mass? No problem.Take the following program 3 times a week, after each day you have a day rest. Turn workouts, so week 1 do "day 1" on Monday and Friday, and "Day 2" on Wednesday. change in Week 2, as do "day 2" on Mondays and Fridays, and "Day 1" on Wednesday. 

Rest not too long between sets, but as nutrition, be sure to eat more calories.

Day 1: 

Olympic lifting bar: 10 sets x 2 reps *
Dial narrow grip: 10 x 5 *
Medium grip bench: 8 x 1
Deadlifts: 15 x 1

*change the Olympic folding and recruitment in each series 

Day 2:

Olympic lifting dumbbells: 12 sets x 1 repetition
Barbell off when tilted forward: 6 x 4
Cups: 8 x 3
Chukovo folding dumbbell: 4 x 6
Squats: 15 x 1

Have a nice workout and give everything of yourself ! Always