MMA HIT WORKOUT

1 ROUND

1min. jumping road

25sec. explosive pushups

25sec. unilateral dumbbell press with the right hand of bridge
25sec. unilateral dumbbell press with the left hand of bridge

1min. jumping road

25sec. Knee tuck jumps

25sec. Front plank lateral raise and contraction of the right knee
25sec. Front plank lateral raise and contraction of the left knee

1min. rest

2 ROUND
1min. Jumping road

25sec. Jump dumbbell press with the right hand
25sec. Jump dumbbell press with the left hand

25sec. Turkish get ups with dumbbell in the right hand
25sec. Turkish get ups with dumbbell in the right hand

1min. Jumping road

25 seconds with consecutive jumps lifting the toe level of the chair seat
 
25 seconds squats on chair lift right leg
25 seconds squats on chair lift left leg

This is the whole workout.

 

TOP 9 POWER FOODS - PART 2

6. Salmon

When: At lunch or dinner
 People who consume large amounts of Omega 3 fatty acids have a greater effect.
Omega 3 increases sensitivity to insulin, which stimulates muscle protein synthesis, but also improves the absorption of glucose and amino acids. Omega 3 prevents joint pain and restore them.
Quantity: 230 g salmon: 416 calories, 45 g protein, 0 carbohydrates, 24 g fat
7. Herring

When: Between meals
Why: Rich in Omega 3 and is also one of the best sources of creatine that can help muscle growth and strength.
Quantity: 85 g herring - 185 calories, 21 g protein, 0 carbohydrates, 11 g fat
8. Wheat germ

When: 30 minutes before workout and at any time of the day when we need a slow carbs (you can use it as breading for chicken or fish).
Why: It is rich in zinc, iron, selenium, potassium and vitamins B group. In addition, it contains a lot of protein, rich in branched chain amino acids, arginine and glutamine.
Quantity: Half cup wheat germ - 207 calories, 13 g protein, 30 g carbohydrate, 6 g fat
9. Broccoli

When: In addition to any meal 
Why: Broccoli helps the body to accumulate fat and also helps the growth of muscle.

TOP 9 POWER FOODS - 1 PART

1. Eggs

When: Anytime but avoid nights.
Why: The perfect protein. Eggs are full of cholesterol, which many fear, but it also brings various benefits such as maintaining testosterone levels and integrity of muscle cell membranes.
Through the study proved that people who consume three eggs per day while follow workouts with 2-fold increase in muscle mass and strength than those who do not consume eggs.Research has shown that an additional 640 milligrams of cholesterol a day from eggs reduces the amount of bad cholesterol (LDL), which is associated with atherosclerosis.
Quantity: 3 large eggs-255 calories, 21 g protein, 1 g carbohydrates, 18 g fat
2. Beef 

When: At lunch or dinner
Why: This meat is important for the protein, cholesterol and saturated fats, all of which maintain high levels of testosterone.
Beef contains very large amounts of conjugated linoleic acid (reducing body fat while helping to increase muscle mass and strength) and Omega 3 fatty acids.
3. Brown rice

When: At lunch or dinner
Why: Brown rice is a whole grain and provides fiber, which slows digestion and maintain stable insulin levels. It provides energy throughout the day.
4. Watermelon

When: Immediatelu after workout.
Why: Increases the level of insulin, which makes it great for post-workout carbs.
High levels of arginine lead to increased nitric oxide and higher levels of growth hormone after exercise, which is very important for muscle growth.
5. Spinach

When: As a salad with lunch or dinner.
Why: Spinach not only improves health through the delivery of antioxidants but also contains ingredients that increase muscle strength and size.
Contains oktakosanol and beta-ecdysterone that stimulate protein synthesis
Quantity: 300 g spinach-65 calories, 8 grams protein, 10 grams carbohydrate (6, including fiber), 1 g fat

PUSHUPS FOR TRICEPS

Type: Power
Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Equipment and facilities: None
Level: Advanced
Movement: Pushing

Method of execution
1. Stand in a position of central support (front plate) with his hands, vertically located below your shoulders.
2. For more stability, place your feet shoulder-width apart.
3. Tighten all the muscles in the torso, so keep your spine straight while lowering. Start down the road.
4. While carving, keep your elbows close to your body (or adjacent) and shoulders still.
5. Stop when your elbows lowering rise slightly above the back.
6. Hold and start raising, seeking not shifted shoulders toward your ears, nor separation shoulder or twisting your back in an arc.

Recruitment for back

                                                                
Type: Power
Main muscles performing the movement: Latisimus
Other muscles involved in movement: Biceps, middle back
Equipment and facilities: It is not necessary
Level: Beginner
Movement: Pulling

 Method of execution
1. Catch for leverage, bend your knees and cross your ankles.
2. Start recruiting, trying to experience the wide load dorsi muscle.
3. The upper phase of the movement spine bending backwards to shorten the maximum lateralisa.
4. If your beard is displayed above the lever, hold for a moment and return to the starting position smoothly. 

 

Three killer workouts for arms

Remember that when it comes to the number of repetitions and sets, there are two main categories to which they should aspire in your workouts:
Many repetitions with light weights are great for muscle definition ("slicing"). Their range is 12-14. This category 3-4 series are optimal and rest between them must be less than a minute.
Low reps with heavy weights are great for adding muscle mass and strength. Their range is 6-10. In this category of 2-3 sets enough and can rest a little more.

Training program 1:
Bicepsovo folding bar on right
Pushing the barbell bench press with narrow grip for triceps
Bicepsovo folding dumbbell
Tricepsovo unfolding of the top rope hoist
Bicepsovo fold-dumbbell hammer hammers
Tricepsovo unfolding behind the head rope

Training program 2:
Bicepsovo folding barbell bench on Incline
Buckets of between benches
Bicepsovo fold lower pulley
Unilateral tricepsovo unfolding behind the head with a dumbbell
Bicepsovo fold lower pulley bench press
French unfolding bench press with dumbbells

Training program 3:
Bicepsovo folding bar for wide grip of the right
French unfolding barbell bench press
Crossed hammers dumbbell to chest
Tritsepsovo unfolding the upper pulley with a reverse grip
Scott folding biceps
Tritsepsovo expand both hands behind the head with a dumbbell from a seated position

 Conclusion
Give variety by changing the order of exercises and rest for at least 2-3 days between workouts to have your hands time to recover.





 
 

10 delicious foods for healthy heart

1.Fish

Fish is rich in omega-3 fatty acids provide for reduction of triglycerides (fats carried in the blood), as well as the normalization of blood pressure. Preferably have fish such as salmon, trout, herring, tilapia and others.
2.Tea

 Besides the proven antioxidant properties of tea, have a look shows that his daily consumption also reduces levels of "bad" LDL-cholesterol and thus care for heart health.
3.Legumes
 Typical of them is that they are niskomazninni and rich in Vitamin-B and minerals such as potassium, iron and magnesium. Their high protein content makes the peas, beans and lentils are always a good part of your menu.
4. Leafy plants
Vegetables such as spinach, cabbage, rhubarb, lettuce heart and help reduce the risk of heart attack.
5. Oranges

 In addition to quench your hunger for sweet oranges are rich in Vitamin-C, potassium and fiber.
6. Garlic
 While it is not good for your social life, garlic is a gift from nature. Has excellent antioxidant, immunostimulating properties and proven to help fight the "bad" cholesterol. Avoid using a microwave dishes with garlic, because you lose active ingredients.
7. Berries
 Raspberries, blackberries, strawberries, blueberries, all contain some of the most powerful antioxidants, which can be obtained from fruits and vegetables. Also help to increase "good" HDL-cholesterol, which is the "oil" of the human body.







8. Rice
 Studies have shown that people who add rice to their diet, procure more than 12 essential vitamins and minerals, including potassium, folic acid and Vitamin-C. Also in all rice varieties normalize blood pressure and supposedly reduces the risk of heart attack. As we know, brown rice is probably the best quality slow carbs and should be part of every diet avid bodybuilder.
9. Walnuts
 Walnuts are one of the few products that contain honey, very difficult to get from food mineral. They are rich in omega-3, which prevents the accumulation of "bad" cholesterol.
10. Olives

 Contain heart-healthy fats, which are associated with cleansing the arteries and thus reduce the risk of heart attack.