Tuesday, March 26, 2013
Monday, March 25, 2013
The crucial role of the amount of water
Most people know they should drink plenty of water every day, but how many actually do?
You really if you pay close attention to your water intake maybe you'd be surprised how little you actually consume.
What makes the appropriate amount of water so important amazingly?
Well for starters, it's the most abundant element in the body. Ranked 2 only to oxygen as essential for life. Can survive your body for weeks without food, but without water you had died within a few days.
% Is made almost 80water of the body is composed of water, the brain is 85% water and lean muscle tissue is 70% water.
Research has shown that being a little dried up can reduce the strength and physical performance significantly. In fact, just a drop in water levels of 3-4% in the body leads to a 10-20% decrease in muscle contractions.
Water will not only increase your strength, but it also plays a big role in the prevention of injuries in the gym. Can be trained very intensely over a long period of time putting more pressure on the joints unwanted and connective tissue, and water helps to combat this tension by lubricating the joints and the formation of protective cushion around them.
Do not forget the milk
Athletes spend a fortune on protein supplements and fluid replacement beverages to enhance recovery and muscle building. Why spend a lot of money on sports supplements when you can get the same effect of milk?
Bodybuilding and milk
University in Canada, in a review of the literature, that low-fat milk enhances healing of weight training and exercise endurance, stimulates protein synthesis, and promotes post-exercise tissue repair.
Thirty years ago, scientists thought that the water better fluid replacement.
While it is still true to a large extent, and sports drinks are superior in some cases because they save water and energy and electrolytes. Milk may be the best, because it keeps the water balance for a longer period and provides a source of protein that can promote adaptation and tissue repair after exercise. Low-fat milk is an excellent sports drink for endurance sports, except in people who are lactose intolerant.
Sunday, March 24, 2013
Joe Weider Died
Born John and generates 29 November 1919 Weider was born in Montreal, Quebec, Canada, to Jewish parents who had emigrated from Poland. He published the first issue of the magazine body structure in 1936 when he was 14 years old, and built a set of barbells from car wheels and axles the same year. He designed many of the training courses that begin in the 1950s, including the system generates in bodybuilding.
And posted on the website of the hero bodybuilder Arnold Schwarzenegger.
"Today, I lost a dear friend and mentor, and the world lost one of the strongest advocates to live a healthy lifestyle. Was Joe Weider and one of the titans in the fitness industry and one of the kindest men I have ever met.
I knew about Joe Weider long before I met him - was the godfather of fitness, who said all of us to "be someone with a body." We have learned that through hard work and training we could be and all the Champions League. Presented with muscle magazines when I was a young boy in Austria, me with inspiration and plan to push myself beyond my and imagine the future much more. I know that others countless worldwide and found motivation in the pages of his books just as it did, but as I read his articles in Austria, I felt he was talking directly to me and I am committed to move to America to make my vision to become the best bodybuilder, to live the American dream , and become an actor and reality.
Not only inspire an atmosphere of dreams closer to me, and that made them realized the day he invited me to go to America to pursue my bodybuilding career. I will never forget his generosity. One of the greatest qualities of Joe is that he was not only generous with his money, and he gave freely of his time and experience and became a father figure for me. Advised me on training, practical projects, and once, strange, claimed that I was a German player Shakespeare to get me my first role in "Hercules in New York", although I barely spoke English. As my career took off, and was always nearby, and give advice, and promoting my films or crusade in my capacity as Chairman of the Board President in charge of fitness in the pages of his magazines, and appearing in my fundraising events when I decided to run for governor. Was always there for me all my life, and I will miss him very much.
He left behind a great legacy of world fitter. Very few people can claim to have affected many lives as much as Joe did to him through magazines, and his supplements, equipment and training, and personality big heart. He knew Joe urge everyone, "beyond yourself," There is no doubt that throughout his life, and he did just that.
My thoughts and prayers are with his extraordinary wife, the love of his life, Betty, and all of his family and friends. "
Saturday, March 23, 2013
Why not increase the size of your muscles?
Why not increase the size of your muscles?
**********************
Many of us may face a general problem is that after a period of training there is no significant increase has been up with some to leave this game in the beginning before it initiated.
This is to ask themselves one question is:
Do you play the right way and help the muscles to grow?
------------------------------------
But exclamation comes (How can I help my muscles to grow)?
------------------------------------
And the answer is:
---------------
1 - enough good training to stress the muscles to grow.
2 - adequate nutrition and sound, according to which the body all the necessary (protein - fat - carbohydrate).
3 - Most importantly: the number of hours of sleep enough for the renewal of energy in the body, the number of hours of sleep should not be less than 8 hours a night,
And benefits:
---------
1. Regenerate blood cells.
2. Increase muscle: increase muscle between the hours of 4 to 5 am and the wisdom of the Creator Almighty secrete liquid hormones in the body called growth hormone (GH) and is responsible for changing the damaged tissue and increase muscle and increasing the length of the hair of the chin and head.
3. Should be hours of sleep a night, in line with the saying Come (and made the night to Passau made us the day pension) should not be watches throughout the night and sleep in the morning and then want to increase your body and your muscles.
Friday, March 22, 2013
Nasser Sunbati has passed away
Died on day: 20/3/2013
Nasser was born in Germany on October 15, 1965 to an Egyptian father and mother Yugoslav and has one sister ..
Nasser began the practice of the sport of bodybuilding in 1983 and was its first session in the championship in 1985 in the State of New Germany where he developed 6. I turned pro. In 1990 to become one of the best ever .. Bodybuilding and his program in 2005 .. Participation
Next bodybuilding Nasser attended the University of Augsburg in Germany and have a master's degree in history and political science and sociology .. He also speaks 7 languages (Serbo-Croatian, Arabic, English, French, Italian, Spanish, and German)! .
Leagues obtained by the hero Nasser Sonbaty.
1990 Grand Prix Finland, 8th
1990 Grand Prix France, 7th
1990 Grand Prix Holland, 8th
1991 Night of Champions, Did not place
1992 Chicago Pro Invitational, 19th
1992 Night of Champions, Did not place
1993 Grand Prix France, 3rd
1993 Grand Prix Germany, 3rd
1994 Grand Prix France, 4th
1994 Grand Prix Germany, 4th
1994 Night of Champions, 2nd
1994 Mr. Olympia, 7th
1995 Grand Prix England, 4th
1995 Grand Prix France, 3rd
1995 Grand Prix Germany, 3rd
1995 Grand Prix Russia, 3rd
1995 Grand Prix Spain, 3rd
1995 Grand Prix Ukraine, 2nd
1995 Houston Pro Invitational, 1st
1995 Night of Champions, 1st
1995 Mr. Olympia, 3rd
1996 Grand Prix Czech Republic, 1st
1996 Grand Prix England, 2nd
1996 Grand Prix Germany, 2nd
1996 Grand Prix Russia, Winner
1996 Grand Prix Spain, 3rd
1996 Grand Prix Switzerland, 1st
1996 Mr. Olympia, 3rd
1997 Arnold Classic, 2nd
1997 Grand Prix Czech Republic, 3rd
1997 Grand Prix England, 3rd
1997 Grand Prix Finland, 4th
1997 Grand Prix Germany, 2nd
1997 Grand Prix Hungary, 2nd
1997 Grand Prix Russia, 3rd
1997 Grand Prix Spain, 2nd
1997 Mr. Olympia, 2nd
1997 San Jose Pro Invitational, 2nd
1998 Arnold Classic, 2nd
1998 Grand Prix Finland, 3rd
1998 Grand Prix Germany, 3rd
1998 Mr. Olympia, 3rd
1999 Arnold Classic, 1st
1999 Grand Prix England, 6th
1999 Mr. Olympia, 6th
1999 World Pro Championships, 6th
2000 Mr. Olympia, 5th
2001 Mr. Olympia, 9th
2002 Arnold Classic, 10th
2002 Mr. Olympia, 15th
2004 Night of Champions, 15th
2004 Show of Strength Pro Championship, 14th
2005 Europa Supershow, 14th
Thursday, March 21, 2013
Guarana for lose weight
Guarana origin
Guarana is a shrub native to the Amazon rainforest. The name comes from guarana Guarani Indians of Brazil, who prepared by grinding the seeds. Thereof are mixed with water, cocoa and cassava.
He is best known for its fruit, which contain two times more caffeine than coffee beans. It also contains theobromine, xanthine, theophylline, trace elements and vitamins.
You can buy guarana that is present in energy drinks or tea or slimming it is often accompanied by green tea. Some store offers organic food supplement guarana powder to add yourself to a drink.
Benefits of Guarana for weight
Guarana increases mental acuity and improved cognitive performance (memory, attention, mental arithmetic): The caffeine in guarana stimulates the central nervous system, which increases attention while contributing to the fight against drowsiness and sleep.
With an increase in blood pressure, guarana improves the performance of striated skeletal muscle.
Associated with tyrosine, guarana increases muscle performance and regeneration of neurotransmitters.
The dangers of guarana
There is no danger in consuming guarana. Nevertheless, it is not recommended for people who suffer from heart disease, insomnia or hypertension.
Recommended dose: 200 to 600 mg per day, preferably in the morning.
Wednesday, March 20, 2013
Exercise Concentration Curl
Running curl concentrated
Sitting on the edge of a bench, legs apart and feet flat on the floor.
To start working your biceps right, lean forward and place your left elbow and your hand on your right thigh support. Place your right triceps against the inside of your right thigh.
Take a dumbbell in your right hand and start taking supination with the elbow slightly flexed.
Inhale and hold your breath climbing the dumbbell until it almost touches your chest.
Exhale slightly once you get past the tricky part.
Pause, then exhale completely returning to the starting position while controlling the load.
Concentrate on flexing the arm using only the biceps and without moving the upper body.
Once the number of repetitions performed with one arm, switch sides.
To vary and get a bigger biceps load, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position. The concentration curl is a great exercise to increase the volume of the biceps. This isolation exercise allows the control of movement in its amplitude, speed and straightness.
Training tips for curl concentrated
To increase the involvement of the muscle, hold the elbow of the arm that works in place, pressing all the time your triceps against your thigh.
Breathe (about 70% of your maximum) and hold your breath for the load amount. This will help stabilize your torso to keep a good position to make the movement and use heavier loads.
To place greater stress on the three muscles (biceps brachii, brachialis and brachioradialis), use a neutral grip, palms facing the body.
To vary and get a bigger biceps solliciation, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position.
Main muscles used by the concentration curl
The biceps brachii has two beams, the long and the short portion, and the separation between the two can be seen in bodybuilders who have a good definition. The brachialis is located near the elbow between the biceps and the humerus is involved so nearly identical that the biceps curl during concentration. Located on the outer side of the forearm, the brachioradialis is certainly one of the biggest muscles in your forearm.
Articular muscle action and concentrated curl
The biceps brachii has three main function: flexion of the forearm, the rotation of the hand or wrist and stabilize the shoulder joint. The brachialis is mainly involved in flexion of the forearm. The brachioradialis is supinator when the hand is pronated and pronator when the hand is in supination (rotating hand / wrist) and, of course, it plays an important role in
The importance of water for bodybuilder
Water is essential for athletes, especially in hot and humid. A hard drive in such conditions can easily cause a loss of water up to 2 liters, which will result in a drop of about 10% of the performance. It is at this point that we begin to feel thirsty. Water loss of 3 liters is equivalent to a decline of more consistent performance, about 25%. Naturally, the performance of athletes who do not drink during prolonged and intensive training will be most severely affected.
How the body loses water it?
The elimination of the clearest water is in the urine. A small amount is also eliminated in the stool. Even if you do not sport, it loses almost a daily liter of water through the skin and lungs. Exercise can easily double this loss through perspiration and respiration. It is through the evaporation of sweat that the body dissipates heat that accumulates inside the muscle activity: he can maintain a constant core temperature.
What are the consequences for water loss?
When you do not drink enough water, the body reacts in three ways:
Decrease in plasma volume (blood)
Decrease in interstitial volume (water between cells)
Decrease in intracellular volume (water in cells)
Like muscle contractions require complex reactions between minerals (such as sodium and potassium), decreased volume of water can affect the concentrations of electrolytes, resulting, for example, muscle cramps. In addition, due to the reduction in blood volume, the body is more difficult to remove excess heat and the heart is forced to work harder.
The soft side muscles
You think your big biceps consist entirely of protein dense. In fact, they contain a lot of water. The liquid portion represents approximately 60% of their weight, even if you have arms of 54 cm. Not only gives you the water volume, but it is the essential mechanism of transport of nutrients, metabolites (breakdown products) and internal secretions (hormones, for example) to the tissue recipients. Water regulates body temperature by removing heat to the muscles and conveying to the skin to cool the body through evaporation of sweat.
How do you know if you drink enough water?
A good way to know if you are drinking enough water is to check the color of your urine. Urine pale yellow, almost colorless, can be a good sign, a yellow or brown urine, and a strong-smelling urine indicates that you do not drink enough water. We should all drink at least 2.5 liters of water per day. Even the smallest water deficit can induce fatigue or get sick.
Preparing for training
Athletes often have problems because they dehydrate negligence. A practitioner of bodybuilding needs adequate fluid intake that his kidneys are functioning normally. This should not be a problem for bodybuilders, but the intake is more difficult for runners and runners who must also take into account temperature conditions. Some recommendations:
Drink 2-3 glasses of water two hours before exercise
Drink 2-3 glasses of water 10 to 15 minutes before exercise
Drink regularly during training
Drink 2-3 glasses of water at the end of your workout and 1 hour after training
Sports drinks better than water?
It may be that practitioners of bodybuilding and other athletes prefer sports drinks to water because they taste better (which means they probably drink more), and they can replenish losses glucose and electrolytes. But do they improve performance? According to numerous studies, water is perfectly adequate for a workout that lasts less than an hour provided with a pre-workout snack rich in potassium and sodium (like a banana and some pretzels). This snack will provide you with potassium, sodium and sugars that the body will need during the effort.
If you exercise vigorously more than one hour per day or in extreme conditions, one begins to lose more electrolyte (mineral) that the body can not afford. Sports drinks then prove to be a good choice in endurance events, they provide the carbohydrates to avoid blood sugar to drop, which creates additional energy and delays fatigue and allows power complete the training. Take a sports drink which contains 6% or less of carbohydrates, so that the absorption is more rapid. Beyond this ratio, the drink will take longer to digest and can cause stomach cramps. Cold liquids are absorbed faster than warm fluids.
Can you replace water with other beverages?
It may be that you are consuming enough water simply because it has no taste. While most of the liquid (as water that contain fruits and vegetables) count in your daily consumption, they also contain components that can slow digestion. Soft drinks tend to fill the stomach and it is therefore difficult to drink enough. If you drink coffee, energy drinks or teas that contain caffeine, you take a diuretic that actually leads your body to eliminate more water. Plain water is what works best because it contains no sugar, no caffeine or other compounds that may act on the brain or body. What happens if you drink tea, coffee or an energy drink? You cause excessive stimulation of your nervous system and at the same time, you dehydrate the body because of the powerful diuretic action on the kidneys, which increases the production of urine. It is primarily for this reason that you can drink sodas x cans per day and never thirst.
Tuesday, March 19, 2013
Shoulders and isolation movements
Mono-articular movements to isolate
As their name suggests, seek monoarticular muscle movements that mobilize a single joint (biceps to the elbow for example). The advantage is a direct stimulation of muscles that work without imposing significant stress on other muscles. Polyarticular or compound movements such as squat the knees and hips, involving two or more joints and multiple muscle groups seek both. They are considered rather as movements to develop muscle mass because you can use heavier loads, but they are not as effective for isolating muscles in particular.
^
Golden rules for better exercises elevations
For effective implementation of elevations, the correct approach is twofold: one embodiment correct and reasonable resistance. Embodiment correct means it must maintain a correct body position, keep your elbows locked (no movement at the elbows) and moving the arms in the right direction for a given movement. Unless otherwise indicated, a good body position involves bust right with neck, back and pelvis (hips) in neutral position, the spine is properly aligned, without excessive deviation forwards or backwards. If you are standing, keep your knees slightly bent to reduce stress on the joints. The feet should be apart about the width of the hips. Unless otherwise indicated, all movements in side elevation and monoarticular movements, move each arm to shoulder height or slightly above. Bottom of each movement, stop just before the end without rest or relax you, then immediately reverse direction.
^
No movement of elbows to a strict form
In the various forms of elevations, insulation deltoid requires the elbow remains stationary, that is to say, they must neither bend nor soft. Just keep the elbows locked in the same position throughout the year in order to limit the actions of the biceps and triceps. This does not mean lock joints fully extended (ie keeping the arms fully extended), but preventing any movement at the elbows as if they were in the cast. If you move the elbow, it is preferable to reduce the load to maintain these joints immobile during execution.
^
What harness do first?
It must be recognized that there is no order "perfect" exercises to promote optimal development deltoids. The trick is to find what works best for you based on your fitness goals. A theory involves working the muscles in the lower first and the posterior deltoid is often the weakest and least trained muscles of the shoulder. As the majority of exercises developed focus on the external and anterior beams while seeking minimally the posterior bundle, it seems logical to focus insulation work on the posterior deltoid. Whatever your situation, working in the first part that requires the most attention while the muscles are still fresh and strong. You can use heavier loads, which usually results in an improvement of the mass. Another idea is to change the order of exercises. Work as the first beam at a meeting in second at the next meeting and so on. Each beam has the right to special attention in the end though, the volume of training is the same for each of them. In theory, this technique promotes a more uniform development.
^
When isolate?
The same principles used to determine the order of the exercises can be used to organize a workout. Doing exercises monoarticular early session has its advantages: it is the same when running polyarticular exercises before isolation exercises. We recall that a lot depends on your specific training goals. In general, polyarticular exercises are executed first to focus on the most important muscles, allowing them to move the heaviest loads possible for they are stronger. Starting with the basic exercises, one can better warm up and prepare smaller muscles movement isolation that follow. The execution of the first movement of insulation can concentrate all its efforts on a particular muscle. We can préfatiguer deltoids and should normally lead to greater cumulative stress on these muscles. It really is the best way to stimulate the small muscles (which are not less conspicuous), sometimes rebellious enough development. Not only are the exercises hard at first, but they are completely exhausted when we continue with heavy and complex movements. To build muscles and improve, we must surprise and change the order of exercises, number of repetitions and sets as well as the number of exercises. Never let the muscle get used to a particular program.
^
Series and reps for massive deltoids
The shoulders should be worked like any other muscle group. Keep in mind that isolation exercises focus on a smaller area, more specifically the deltoids. Reduce the load to avoid injury and to be able to do the movement correctly. Be careful not to overtrain a particular region of the deltoid. Because of the size of the beams, it is neither practical nor appropriate to impose several years and many rounds. Do not realize that the majority of practitioners is that the deltoid muscles are relatively small. They do not need a large volume of work to be tired. Those who ignore this factor tend to overtrain. Limit yourself to 2-3 exercises, 4-6 sets maximum (beam), per session. The number of repetitions should stay between 8 and 12 to earn maximum volume, but it is good to go up 12-15 on an occasional basis to fully activate a beam in particular.
^
Objective shoulder
Whether you are male or female, shoulders well developed significantly improve the quality of your physical, whatever it is currently. Men always seem to focus on the chest and biceps, and women on the hips and thighs. Try to focus more on the shoulders for a few months and see if it does not result in a new look. Isolation movement, elevations should not be the only part of your workout shoulders, but they play a crucial role in the overall development of this muscle group.
Trans fatty acids
Advantage: Food manufacturers love this fat cheap. It extends the life of food products and makes smoother or crisper, but, in fact, trans fats contribute nothing good.
Disadvantage: they may improve the taste, but the point of view of health, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also establish a link between trans fat and clogged arteries, cancer and diabetes. Creates the danger of man-even prevents the body to properly utilize essential fatty acids omega. Worst of all practitioners for bodybuilding, trans fatty acids may reduce the absorption of amino acids, thus limiting muscle mass and accelerate muscle breakdown.
Quantity: Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.
Friday, March 15, 2013
Super Lunch Tuna
ingredients:
1 can white tuna in brine (180 g) drained
100 g chopped parsley
100 g of minced red onion
100 g red pepper chopped
50 g fat mayonnaise
1 teaspoon lemon juice
1 tablespoon of mustard
1 tablespoon raisins
preparation:
Using a fork, crumble the tuna in a bowl. Add remaining ingredients and stir well. It's ready!
suggestion:
Serve on a toasted bun (white bread, oat bread with poppy seeds or even garlic) or salad greens. By adding 200 g of cooked pasta, you compose a salad hearty and delicious.
Monday, March 11, 2013
Pre-fatigue the muscle
An isolation exercise to start
To address this specific problem, start your workout pectoral by an isolation exercise that solicits these muscles (exercises apart, for example) so as to préfatiguer before moving to the bench press (compound exercise). Result: your triceps will charge while your pecs have already made a certain amount of work. You will have the ability to inflict their maximum impact by making your rounds until failure. You do not have to worry that your triceps exhaustion forces you to complete your set while your chest still have resources.
Most muscle groups respond well to the principle of pre-fatigue. Unfortunately, the pre-fatigue method is not perfect for all muscle groups. It is not particularly good for biceps, among other things, because there are few compounds that are useful exercises for that muscle group. In this case, instead of performing an isolation exercise followed by a basic exercise, it is better to choose a modeling exercise such as concentrated curl for biceps préfatiguer, it will be followed with curl heavy bar.
Both technical training pre-fatigue
The first is to conduct several rounds of isolation exercise préfatiguer chosen for the targeted muscle group. Then continue your workout with polyarticular or exercises of your choice.
The second technique is to introduce a pre-fatigue exercise program supersets: for pectorals, we will make a series of apart with dumbbells, or the pulley on a machine, then immediately will chain a series of flat bench by example or inclined dumbbell. Another example for the quadriceps, perform a series of leg extensions followed immediately by a series of squats with the bar or a series of leg press (the second option is more secure).
For best results, care should be taken to simply préfatiguer large muscle groups and not to exhaust completely. The idea is to weaken them so they surrendered sooner than expected: it is not to solicit the point they are too exhausted to do an exercise arthritis. On the other hand, the technique of pre-fatigue should not be used routinely on the contrary, it must be within the framework of an approach to high intensity training over a period of two weeks. Allow at least four weeks before you embark on a new phase of pre-fatigue.
Information on nutrients
Information on nutrients
Nutrients are organic compounds and minerals essential for living organisms to ensure their growth and operations. Among the nutrients, there are two main groups: macronutrients and micronutrients. Macronutrimentssont the major components of our diet, it is the carbohydrates (sugars), proteins (proteins) and lipids (fats). Micronutrients are in turn composed of vitamins and minerals. Here is the complete ABC nutrients for use by practitioners of bodybuilding.
What are carbohydrates?
Carbohydrates also called carbohydrates are simple or complex molecules with a sweet or not. Carbohydrates are a source of energy in our body and it is the essential fuel of the brain. It is in the family of carbohydrates: simple carbohydrates (sugar formerly fast) and complex carbohydrates (slow sugars).
Simple carbohydrates are those who have a sweet taste. They are found in sweets, cakes, fruits ... These carbohydrates have the property to move quickly in the blood and increase blood glucose. To maintain a stable blood sugar, the body is then forced to produce insulin. This hormone helps to lower blood sugar by sugar enter the cells. When carbohydrates are consumed in excessive quantities, the body stores them as fat.
Complex carbohydrates do not have a sweet taste. They are present in potatoes, lentils, cereals ... Unlike simple carbohydrates, complex carbohydrates should undergo transformations to pass into the blood. These transformations can be realized slowly progressive and slow diffusion of carbohydrates without causing hyperglycemia.
As part of a balanced diet, carbohydrates should constitute 55-75% of the diet. For more information on carbohydrates, sugars read our special folders.
^
What are proteins?
They are more or less complex molecules made of amino acids. Proteins have multiple functions, they serve as material of construction, cataboliseur (enzymes), messenger (hormone) ... Proteins found in meat, fish, dairy products ....
Protein should be 10-15% of the diet and should be varied source (animal, plant) in order to provide the body with all the amino acids. For more information, read our special proteins.
What are lipids?
These are the fats that we use mainly energy reserve. Lipids are also present in the cell members and is also used for the manufacture of hormones. There are several types of fat.
Lipids must be 15 to 20% of the diet. More information in our special grease.
^
Vitamins
These are chemicals that are involved in chemical reactions in the body. Vitamins are classified into two categories: water-soluble vitamins (soluble in water) and fat-soluble vitamins (fat soluble). Hydrosoluble or liposoluble vitamins, they all have in common:
They provide no calories.
They can not be manufactured by our body (except vitamin D, K and B3).
Their deficiency causes diseases and their causes excessive disruptions body functions.
^
Guide Vitamins
Vegetable provitamin A (carotenoids)
Precursor of vitamin A, there is no risk of overdose because the body converts into vitamin A according to its needs. This vitamin is a powerful antioxidant, it has a protective role against certain cancers such as skin cancer, lung cancer and bladder. It also has an anti-aging. Found provitamin A in fruits and vegetables orange, red carrot, melon, mango, apricot ...
Animal vitamin A (retinol)
This vitamin plays a role in vision: it allows us to see in the dark with a specific action on the retina (hence its name retinol). This vitamin is involved in the immune response, wound healing and helps regulate the sebaceous glands and sweat glands. Found vitamin A in butter, milk, egg yolk, liver ...
B vitamins (B1, B2, B3, B5, B6, B8, B9, B12)
B group vitamins increase metabolism, protect the skin and muscles, improve immune function and nerve. We find B vitamins in meat, liver, fish and milk.
Vitamin C (ascorbic acid)
This vitamin also known as vitamin "Fatigue" is an antioxidant that protects against free radicals. This vitamin is essential to strengthen the muscles, blood vessels, bones, cartilage, ligaments but also the gums and teeth. This vitamin also stimulates the immune system and protects against infections, prevents cancer and reduces cholesterol. Kiwi, berries, tomatoes, peppers and citrus fruits are the main sources of vitamin C.
Vitamin D (calciferol)
Is vitamin bones. It allows the binding of calcium to the bones. This vitamin can be produced by the body is known as the sunshine vitamin: it is produced when the skin is subjected to ultraviolet light. Another little known role of vitamin D is to regulate the heart rhythm. Another feature of this vitamin is to be stored in the body (liver, muscle, and fat). This allows the body to have no deficiency with sufficient exposure during the summer. Found mostly in vitamin D, egg yolk, cod liver, cheese ...
Vitamin E (tocopherols, tocotrienols)
This vitamin has a three times higher antioxidant power of vitamin C. It protects against harmful free radicals, pollution and thus prevents aging. Vitamin E is also very useful for the heart because it prevents blood clots and thus reduces the risk of phlebitis. In addition to these previous virtues, it reduces fatigue, prevents impotence and enhances fertility. You can find vitamin E in vegetable oils, germ of cereals, soy, egg yolk ...
Vitamin K
This vitamin is antihemorrhagic: it is essential to the process of blood clotting. Vitamin K is found in leafy vegetables, dairy products and vegetable oils.
^
Minerals
These are elements from rocks, which enter into the composition of organisms that are present in animal feed and plant ionic form (anions or cations). Here is a list of major minerals and their characteristics:
Calcium (Ca)
It is certain that the female population, calcium is essential for maintaining normal bone density, which is calcium carbonate a good dietary supplement. The role of calcium in muscle contraction and nerve conduction is also critical to the health and development.
Chromium (Cr)
This element is an important constituent of certain enzymes and maintain a role in glucose metabolism. This is the mineral diabetes.
Selenium (Se)
This is the anti-cancer mineral. Selenium is an antioxidant that functions in conjunction with vitamin E.
Magnesium (Mg)
This mineral is important for energy metabolism and the functioning of the heart and nerves.
Iron (Fe)
This is the mineral anti-anemia. Iron deficiency is generally not a problem for most of us who eat meat, but many athletes especially vegetarians should take iron supplement. Iron plays a role in determining the ability of red blood cells to carry oxygen; anything that can interfere with the ability to carry oxygen is obviously detrimental to the trainability.
Zinc (Zn)
Zinc plays an important role in regulating testosterone levels by increasing the conversion of androstenedione to testosterone. It can also help decrease the elimination of testosterone by the liver and reduce the conversion into dihydrotestosterone.
Other minerals
Copper (Cu): the inorganic anti-infection
Fluorine (F): mineral anti-caries
Iodine (I): the mineral anti-fatigue
Lithium (Li): mineral brain
Manganese (Mn): mineral allergy
Potassium (K): the mineral balance neuromuscular
Silicon (Si): the mineral body envelope
Sodium (Na): the mineral water
Sulfur (S): The mineral of bone and skin
Saturday, March 9, 2013
Protein definition
.jpg)
Proteins are large molecules composed of chains of molecules of more limited size, called amino acids. The body uses 20 amino acids to make proteins. Proteins in general are extremely important nutrient, not just to build your muscles.
The role of protein
Proteins play critical roles in all cells of the body and come in many forms. They are found in the tissues (eg muscle tissue), blood plasma, enzymes, hormones, antibodies, hemoglobin ... absolutely everywhere. Proteins are also responsible for many functions: movement of muscles, transport substances (eg vitamins and minerals) in the whole body, among others. Without them, we would be unable to function. It is for this reason that those who do not consume enough protein suffer from all kinds of problems, including decay, which sees the attempt to destroy the body muscles and organs to provide protein. The protein deficiency is rarely a problem in our country addicted to meat, and never in people who follow a good diet bodybuilder. Nutritionists worry rather general inverse problem: the health effects of excessive consumption of protein.
^
Types of proteins
Complete proteins: contain all the essential amino acids. A diet rich in animal foods generally complete proteins in abundance.
Incomplete proteins: deficient in one or more essential amino acids. You can create complete proteins by combining complementary incomplete proteins. Plant proteins are generally incomplete.
How much protein do?
There are numerous ways to determine the amount of protein than the average person should consume to stay healthy. As all this is complicated very quickly, are simple: Recommended Dietary protein is 0.8 grams per kilogram of body weight per day for men and women between 19 and 70 years. This seems fairly?
Anyone entaînant will regularly higher protein needs than someone who is sedentary. Recommendations for the general public do not apply to athletes who follow specialized diets and whose lifestyle is completely different from that of Mr. X. According to recent studies, the nutritional needs of athletes are 1.7 g of protein per pound of body weight per day.
Hazards and risks of proteins
Despite the concerns frequently expressed about the negative effects of a high protein intake, there is no evidence that the additional protein intake have negative effects in healthy individuals.
For what reasons, nutritionists recommend continuing these values? We will try to explain why and how.
First of all, do not forget they are not addressed to you (sports), they are interested in the majority of the population: those people who spend most of their day sitting at work, then settle in a bus or car and finally spend the rest of their time watching television. They are almost constantly seated! For these people, excessive intake of protein would have the same effect as excessive consumption of any nutrient. Proteins contain 4 calories per gram. If you swallow too many calories, you gain weight. A so-called excessive intake of protein so concerned nutritionists for one simple reason: it could promote obesity.
As regards the kidneys
You've probably heard somewhere that excess protein can damage the kidneys. The degradation of amino acids produces ammonia. The liver converts ammonia to urea that is less harmful, which passes through the kidneys and is discharged with the urine. Your kidneys are to remove the excess protein that your body does not use, and this is why GPs believe that eating too much protein can strain the kidneys. Many studies show that this is not the case. A study by the Free University of Brussels concluded that practitioners of bodybuilding consuming to 2.86 g of protein per kg of body weight per day had their kidneys perfect health. There is evidence that athletes who consume more protein to build the muscle use or as fuel as opposed to sedentary people.
To gain muscle, we recommend that you consume at least 2 grams of protein per kilogram of body weight per day.
Friday, March 8, 2013
Thursday, March 7, 2013
Push-ups of the most important exercises fitness exercises
The exercise Push-ups of the most important fitness exercises any athlete and is considered exercise mother for sport because of the first exercises that have been invented, despite its simplicity and ease but the benefits are too many for the body and a lot of athletes neglect and marginalize its role and they do not know how important that when exercising exercise Push-upsTrain 6 muscles important and essential in your body.
-----------------------------------------
1: the entire muscle triceps
2: front shoulder muscle
3: rear back muscle
4: the entire chest muscle
5: front thigh muscle
6: calf muscle
The benefits of exercise Push-ups:
--------------------
1: renew the blood circulation in the muscle cells
2: strengthen nerves
3: Building muscle fibers which helps large muscle
4: helps to stimulate the heart muscle
Many studies have been conducted and proved that continue to exercise Push-ups for 40 continuous enough to completely change the shape of your body and increase muscle size significantly
Types of exercise Push-ups
-------------------
1: Push-ups wide
2: Push-ups tight
3: Push-ups High
4: Push-ups with closed fist
5: Push-ups with one hand
The benefits of drinking juices food
Raw, unheated foods supply the body with exceptional natural enzymes, phytochemicals, vitamins, and essential minerals your body needs to thrive. When food is cooked above 114 degrees, and destroyed most of the natural enzymes, whether in meat, grains, fruits, or vegetables. Since the era of fruits and raw vegetables, and enzymes are still viable when you drink the juice.
Make it fresh
Phytochemicals are natural plant nutrients responsible for giving fruit and vegetables their color and health characteristics. The past decade has brought a wealth of research in their property disease prevention. For example, it has been shown lycopene, a tomato plant in gift, to be a powerful antioxidant that can fight a number of cancers.
Fruit and vegetable juices are also a good source of essential minerals such as iron, copper, potassium, sodium, iodine, magnesium, which are bound in the form of plant can be absorbed more easily through the digestive process.
What You Need
Commercial blender or juicer. There are many kinds. In general, it is worth it to spend a few hundred dollars to the quality of the juice if you are serious about age on a regular basis.
Preparation produced. Wash well and rub it in cold water. Remove cores from apples and pears, remove the drilling of stone fruit, remove peels of citrus and kiwi. Cut to fit in the juice.
Drink immediately. To make the most food consumed within 30 minutes of juicing.
Sample juice blends and benefits
Fruit Combo: Combine 1 apples and oranges 1, and kiwi 1. Apple juice may help people with heart disease and blood vessels, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout, obesity and diabetes, and dysentery. Orange juice has the characteristics of strong anti-carcinogenic and anti-cancer agent, in addition to beneficial to the health of the cells, eyes and immune system. Kiwi strengthens the immune system, it also contains more vitamin C than oranges.
Combo vegetables: Combine carrots 4-5, 2 small beets, celery stalks 2-3.This juice is great for the intestines, liver, gall bladder, bone, teeth, skin, hair, and nails. Beet juice is an excellent source of vitamin B-6, iron, and potassium. Traditionally used for circulatory problems, bladder problems, and eye fatigue, and menstrual issues. Celery juice is a great source of chlorophyll, and helps to strengthen the lungs and nervous system.
Wednesday, March 6, 2013
What is the best performing dumbbells exercises or iron bar?
What is the best performing Dambalz exercises or iron bar?
Thought a lot of young people who practice sports strengthen the muscles in these days that Dambalz much better than bar iron, especially in building muscle, but there are another team disagreed opinion, and see that the bar iron better than Dambalz for several reasons, but what's the difference?, Which is better? In this report you will find the answer to this question.
Power
To graduated force Algosoh of muscle, Valbar Iron makes you more capable of carrying weights up, and you can also press more on muscle and even more on the body, and this means overgrowth of the muscle, but you can only capture more weight using Dambalz but this requires a good balance, and the each arm, for example, work independently and that means relying on small muscles surrounding to achieve a good balance, which also means that you have to reduce the weight of the user, Iron Valbar is the best in the development of vital force as in legs Balqrvsae training is the best in the ascending and descending exercises .... (The bar here better than Dambalz).
Balance
Dambalz here in this factor helps in the development of muscle strength, particularly when novices, Valbar iron you can easily deception by any that you can download on the side at the expense of the other because hegemony be more him, but Dambalz will be worked out on each side equally, that is, they require more of accuracy during training to achieve the required balance on every muscle ... (better Dambalz here).
FITNESS
When you use the bar iron in exercises All exercises are by limited and movement must be in certain directions, and this reverse Dambalz, Valdmbalz you can play them in any direction more easily only topic depends on your creativity Profile, there are more than 100 training can be performed with Dambalz ... (Dambalz here is the best)
Safety and Security
There are some dangerous when performing exercises muscles chest and legs Bar Iron especially if it were not strong enough or exercise training properly, it is possible to fall weight on you, on the contrary when using Dambalz which you can drop from any sides, you can raise more weight using iron bar and then be subject to non-settled on the ground and falling weight, but regardless of use Dambalz or iron bar or you must not sacrifice to carry the extra weight ... (the bar here is the best).
Tuesday, March 5, 2013
Creatine and build muscle mass
What is
Creatine is a naturally occurring non-essential amino acids, which are stored in the skeletal muscle and heart, brain and testes. If not, contrary to popular belief, the steroid. In fact a lot of people do not realize that when you eat any kind of fish, meat or dairy products that consume this amino acid naturally.
Benefits of sport
What is essentially extension does not allow the muscles to work harder and recover faster. This is why the supplement has become a mainstay among athletes all over the world, both professional as well as amateur. Although creatine monohydrate in itself does not raise the amount of muscle mass, it helps in the process of building muscle mass by allowing the user to train more efficiently while having lower power output.
Health Benefits
- Many of the studies that report creatine monohydrate may improve heart muscle strength, and body weight, and endurance in patients with heart failure.
- There is also evidence that intravenous creatine after a heart attack may help in the function of the heart muscle maintenance and maintenance of heart rhythm.
- When combined with strength training because it helps to increase bone density.
- Early research indicates that creatine can have positive effects on patients diagnosed with depression. However, there is a need for more studies.
Side effects
This non-essential amino acid has few side effects official, although water retention is a big one. When consumed more than a decent amount of time, it will cause water retention, which may make muscles look bigger than it already is. There is no inherent danger in this, except for muscle contractions possible due to the large amounts of stored water. When the user stops this supplement, including in the system thereto they usually experience a small amount of weight loss due to water retention in reduced muscle. And on this he studied creatine over the past few decades, and the side effects on the long-term extension is still relatively unknown.
Although it has few side effects such as water retention and bloating, it is still very important to consult with your doctor before starting to use any extension or a new fitness routine physical.
Benefits Body Massage
Directed by moisture and cold of the body .. Remove back and shoulder pain, neck and joints .. Leads to clarity of mind
Distribution of fat to get rid of cellulite fat surrounded by water .. Treat some cases of paralysis and infertility .. Increases the flexibility of the body
Treatment of many diseases such as: fatigue, tension and back pain and headaches .. Helps slimming and body stretching
Maintains the softness of the skin .. Alleviates pressure .. Helps blood flow .. Helps to think positive
Helps muscle relaxants .. Helps to relax the activity and psychological comfort .. Stimulates circulation
Helps in the function of the lymph channel and useless Channel .. Feeds and generates business sense in the tissues phenomenon
Opens the pores and removes toxins from the body .. Calms the nerves and causes a better degree of nervous application
Rids the body of dead cells or any harmful substance or useless may hinder the normal function.
Peanut for strong muscles
- Raise beneficial HDL cholesterol and lowers bad cholesterol
- Peanut oil is used in massage paralyzed muscles and diseased as it increases the weight and muscle density.
- Helps to develop muscles and fed, and strengthen the nerves that feed the muscles.
- Stop the bleeding for the presence of a high percentage of calcium, which helps the blood to clot.
- Reduces the level of sugar in the blood in people with diabetes.
- Helps to increase mental activity because it contains a high proportion of protein, phosphorus, and vitamins B1, B2. 9
- Nourishes and strengthens the body.
- Several studies indicate its influence to prevent the types of cancer that affects the muscles.
Muscle tear
The injury muscular disruption usually occurs during defibrillation sudden violent resistance force beyond the moment they occur when the muscle is as a Mhih. In this case, happens a muscle strain plus the impact shattered the envelope bag of muscles or some muscle fibers.
Reasons:
---------
- As a result of lifting weights sudden or large loads on the body's energy.
- Surprises and tensile overload of muscles or suffering a stroke.
- Neglected by the warm-up before the performance of the skill.
- Non-training loads rationing.
- It may happen rupture of muscle tissue or praises with access to the bones.
Symptoms:
---------
And the attendant disruption muscular pain and swelling at the injury site, in addition to the inability of the infected muscle function.
- Make infected muscle at rest and relaxation to reduce muscle tension.
- Put a piece of ice or cold water over the affected area immediately after the injury and then, to stop internal bleeding, and reducing swelling.
- Using compression bandage throughout the day and remove it at bedtime.
The muscle tear is not easily cured, and treatment needs a period of time from several weeks to several months, and there are genetic diseases such as: indigestion muscle growth (dystrophy).
Dips between two benches
Location:
Place two seats against each other and separated by 80 cm to 1 meter.
Sitting in the middle seat, hands on each side of the fingers and hips gripping the edge of the seat, elbows pointing backwards. Support your body with outstretched arms and put your feet on the bench again. To increase the resistance, ask your partner to put hard cast on your thighs.
While inhale bend elbows to lower your upper body slowly between the seats until you feel a stretch in the triceps and shoulders.
After arriving to the lowest position, and hold your breath rise until it is fully extend your arms. Exhaling through a sore point of the exercise when climbing or when your arms fully extended.
Training Tips
Although mainly used falls between two of the seats for the development of exercise triceps also seeking the upper chest (clavicle and pectoralis major) and anterior deltoid. These muscles contract strongly at the beginning of the leaps and bounds the best arms in line with your body, your triceps stronger push you to finish.
To ensure maximum development of heads, elbows should be directed to the back throughout the year. Also, do not stray too far from the seats of each other so that your elbows are too far behind your body. Keep your arms near the statue to improve the stress placed on your heads.
For a full contraction of the triceps with maximum effort, stretching arms completely. You can even lock your elbows at the top.
By allowing your elbows away from each side, you can reduce the stress placed on the head and asked the broad dorsal and pectoralis major. There may also be greater pressure on the shoulder joint due to the rotation of the arm. To avoid this, simply spread the hands slightly wider than shoulders.
If you are working full capacity, and the body weight is generally sufficient, especially when you do with other groups of several strength training exercises for the triceps. If you are using the additional resistance of steel, having a partner hold the discs to prevent slipping.
Beginners should do dips between seats capacity by 2 gradually increase the depth of bending. You could also use a DIP and that it is possible to use less resistance to body weight.
If you do not have yet the strength to perform this movement in the series, or if you want to stick your triceps after a series between the two banks: You can do this exercise by placing your feet on the ground. In this way, the voltage applied to the muscles are much lower. This alternative is useful if you graduated series.
Home muscles
Required major muscle in the elbow joint is huge triceps muscle that covers the entire back of the upper arm. Triceps three packages, and vastus lateralis, vastus medialis and the long end in a common chord on the ulna of the forearm. In the shoulder joint, and muscle major declines between the two front seats are deltoid and pectoralis major (collarbone or higher). This represents about one-third of the total mass of muscles that cover the whole chest. The anterior deltoid covers the front of the shoulder.
8 reasons to eat avocado
Here are 8 benefits they will get from eating avocados:
1. Has anti-inflammatory properties
It also has minerals such as zinc, manganese and selenum, and omega-3 fatty acids. This makes anti-inflammatory fruit that is extremely helpful in reducing the risk of inflammatory and degenerative disorders.
2. Heart health benefits
And is linked to the high level of homocysteine with an increased risk of heart disease. Avocado contains folic acid and vitamin B6, which are known to regulate the levels of homocysteine. And vitamin E and monounsaturated fats, and glutathione in avocado are also great to keep a healthy heart.
3. Reduce high blood pressure
Because of the high proportion of potassium has, can help reduce the avocado hypertension.
4. Lower cholesterol levels
Beta-sitosterol is a compound that has been shown to lower cholesterol levels and it is found in avocados. In one study, exposure 45 volunteers to lower average cholesterol by 17% after eating this fruit for one week only.
5. Better nutrient absorption
Research has found that absorption of some nutrients better when eaten with avocado. This is the case with the plant nutrients that dissolve in fat that require accommodate the specific combination and the amount of dietary fat.
6. Balance hormone levels
Some fat is necessary for the metabolism of fat and fat breakdown, as well as for the production of the hormone. Essential fatty acids (omega-3 and omega-6) in their membership benefit us in many ways, and one of these ways is the production of hormones; steroid hormones in the first place, such as testosterone, estrogen, progesterone and cortisol. Avocados high in fat, and yes those are the "good" fat.
7. Control blood sugar
Good can (monounsaturated) fats in avocados that we mentioned above help keep blood sugar in check by improving insulin sensitivity. Another benefit is the presence of high-fiber food that increase from time to digest carbohydrates.
8. Help your body fight free radicals
Being rich in antioxidants, avocados helps the body fight free radicals and prevent the symptoms of aging. Glutathione in May avocado enhances the immune system and slows down the aging process, and encourages a healthy nervous system.
Monday, March 4, 2013
Partner during exercise
There are two types of players bodybuilding, the solo player is a player who prefer to exercise alone, and co-player, and partnership are usually between two and in three other cases.
Features many partnership and I will talk briefly as much as possible about their importance and how to choose a spouse and how to help your partner. Why partner during exercise?
When there is of help to become more aggressive in carrying weight and rely that your partner Savior will help you in Aadatk recent and in which all interest, and you will enjoy a lot when discussing with him Tmarenkma before the start and during the warm-up, in addition to the exchange of experience and atmosphere that filled enthusiasm and challenge.
How do you choose a partner in the exercise?
Not necessarily have to be a partner equal to you in body length and magnitude, but it is important to have a spirit of partnership and share your love of the sport and respects you and respects your level, whether you are less than or more, and accept his personality and accept is your personality and abide with you in your workout.
Successful partnership:
I think that the successful partnership needs to constituents many of them, for example, but not limited to you know muscle favorite partner and interact with him during his training is also upon that the same thing, In this integration between you, and believe me Sthsubh Adilth and your muscle Mufdiltin in time the same muscle rather than Each one has a favorite muscle and favorite exercise.
Partnership teach what you learn on your own because you will take the different Antbain sometimes the same exercise and this stirring inside you curious to know a partner and a sense impression which doubles your concentration without feeling.
Successful partnership also need training to help and support psychological and moral also evident in the following points:
During Exercise:
- Reassure your partner that you will help him put your hand tightly on (the bar - elbow - wrist, etc.) according to the type of exercise.
- When helping him encouraged him Ascending tone increasing with every few even last several he needs to do so.
- In offer convenient painting recent especially after preparing seventh (in case it leads 10 Aadat) Mark assistance based on estimated shortcomings, means when she shortened it Give him a simple increase depending on the level of negligence, and this is a sensitive issue and the task while maintaining balance and parallel bar for example, or Aldambalz This is your job.
- Help your partner in a weight lifting fundamentals, especially in raise Aldambalz, always Be Mahtata in terms of safety, such as exercise raise Aldambalz in front-or chest high ... Etc..
- Right corner assistance, always tried to maintain the angle of exercise to your partner because you lost it if they do not exercise.
Weights:
- Mark of weight challenge you and your partner and not a challenge between you, it is your partner, not Linda you, and follow the ways to encourage him to reach your weight if your weight is higher than in the exercise, in exercises cable for example (but not exclusively) encouraged him and tell him that he could play this exercise this weight and that you will help him and he does not have to do all offer convenient painting, just what can be done.
- After completion of the repetition does not stop encouraging it gives an incentive mentally and psychologically you with the following exercises.
- If you are ahead of your partner, Mark incentive for him to become more sophisticated in تمرينه not Tsthtr under his belt during exercise weights less from you, and I know that you like him one day. - Method of counting in case of repetition of the dry, then counting in reverse, it makes him imagine that the numbers dwindle, means, for example, not repetition 20 several never 201 918, that make him feel that he accomplished a great achievement when it reaches the number 1, especially as the exercises blotting exhausted and energy are usually rickety because of the Diet.
- Do not complain and never Ttavv if your partner is his habit, for example Mottagaas exercise but encouraged him and tell him that as long as the monster which is estimated at anything and he can bid more exercise and conquer the weights.
- Some partners like to encourage violent, that hit him bunt on his back during the exercise back for example, or on the stomach during exercise stomach, but not so in the past several, or you're shouting over his head when the count without disturbing others, and use words that you feel that excited her always selected of which make him feel that the rock that crashed iron in her hands.
- Baader always put him in the bar weight (for example) and search him for Aldambalz other without being asked and Ahrjh good Bokhalaqk and your cooperation Vsialm you become like you, and a worker as you would like to treat you in the exercise altogether.
Social life:
Your partner person has feelings and has personal and entity and perhaps passes sometimes problems family or material, be always with him and Uasih This is sportsmanship real and make exercise its outlet You Ki rid of the pressures of life and advise him always good, but Mark your words in the problem outside the club so as not to think advice during exercise and forget exercise and forgets and always save his secret is your partner in the end.
Sarha including love and hate and ask him to tell you is also including likes and dislikes Ki envisages Zolh, and agreed not to pranks while performing the exercise so as not to lose focus, and not to delay in coming to the club without convincing reasons, it granted too and if you do agree it is better can you look for another partner.
Exchange of experiences:
Always share experiences with your partner, if you will benefit you benefited also from him and committed him honesty always does not skimp any information benefit him during training and improve its level, it increases loyalty to you and therefore his dedication to exercise with you.
Show your interest to the information say it to you, but they are wrong correct them or banking on them from a trusted source and have always tried to Tkoa informed on all new high-end in this sport.
The absent partner:
What more complaining than people of their partners that they absent a lot and not come to the club at the time, without convincing reasons, I say to those forget your partner is not committed to schedule and not committed with the same Vakid would not commit to you and look to you for a partner estimated your partnership and hope to be with him during
History of Bodybuilding
- In the middle of the nineteenth century took bodybuilding begin to be a popular game in North America, the North American P were first Mki_von to bodybuilding.
- The assets of bodybuilding due to the late nineteenth century in Europe simultaneously with the arrival of photography, who in turn distribute distinctive images of men Aledliyn around the world and published to reach the public.
- And in the first modern Olympic Games in 1896, there was a post game to lift weights.
- As for the man who has inventing many of the contemporary bodybuilding techniques was a German Eugen Sandow.
- With Sandhu, was born bodybuilding game.
- I have used Sandhu bar and carry on each side bag filled with sand and was first devised the idea Dambalz grip spring.
- In 1898, when he began publishing his magazine (Culture natural) physical culture, he was one of the most famous men, appeared on postcards and cards ministry.
- Sando began the performance Bmfajr force and different stances to view his body. In 1899 he went to England and open "natural studio culture" in London.
- First bodybuilding competition organized by Sandhu also on September 14 / September 1901 and it was a great competition organized at the Royal Albert Hall. Sir Arthur Conan Doyle was a referees 3.
- Two major names in the upgrade bodybuilding in the early twentieth century was Bernard McFadden and Charles Atlas.
- Peer Sandhu in North America was "Bernard McFadden", Brown McFadden health and strength at the age of 25,. In 1900, he began publishing his magazine, which instead of its name soon to "beauty and health." McFadden considered exercise suitable for all races and all ages.
- McFadden, the U.S. moved to England, he founded the Journal of the natural evolution physical development in 1898 for the marketing philosophy تمرينه. Greatest contribution was the first competition of its kind for the body structure in 1903 at Madison Square Garden New York.
$ 1000 prize in the contest 1921 McFadden's "best body in America" was Angelo Sekileano, an Italian immigrant.
- The location that represents a gathering of bodybuilding in the thirties and forties was another American beach:
Muscle Beach muscle beach in Santa Monica, California.
- Among the leading figures in Muscle Beach:
· "Jack Lane" - Fitness expert TV -
· "Joe Gould" - the founder of Gold's gym Gold's Gym -
· "Harold Zenkin" - the inventor of World Gym (exercise machine used widely) -
· "John Geremek" - AA U AAU Mr. America in 1940 -
- When the beach closed muscle in the fifties, America's west coast remained direction Tameha bodybuilding.
- Now in Venice Beach, California, the site of the first Gold's Gym, is still the method of choice for many of the existing professionals.
- Competitions Mister America was funded by the AA U AAU (U.S. athlete Union) has existed since 1939,
- But the dominant modern bodybuilding IFP my IFBB (International Union for bodybuilding), started in 1946 by Ben and runs - Canadian prairies -
Brother, Joe, was himself Bodybuilder, the empire's magazines to promote "the philosophy and runs" of training and fitness.
- In 1965, the atmosphere and manages to establish Mr. Olympia contest Mr.Olympia, who pulled players away from large organizations and competitions competition - such as Mister Universe Universe, funded "Association national amateur bodybuilding (NABBA). "
- Austrian Arnold Schwarzenegger and Mayor California is the latest game codes Subscribe to promote bodybuilding events since 1976. Not only to obtain only the Mr. Olympia titles, but in turn established Championship Mister Arnold.
Each year, thousands gather in Columbus, Ohio, for the Arnold Classic. This event is a competition between the world for professionals as the best bodybuilder. Compete both men and women for more than $ 300,000 prize money. And P is currently being held from 6 - March 8, 2009.
- Classics begun in 1989 by Arnold and his partner, James J. to Orimir. This was the first time joined together in raising perfectly objects. Relented starring Mr. Olympia in 1976.
- After a decade, created Miss Olympia Championships in Columbus, chose that city to host the events fit since that time.
- In 1993 Arnold Classic has become an annual event where it goes interested in the field of sports and bodybuilding to display their wares new. More than 350 vendor who feature the latest in fitness equipment, fitness wear.
Saturday, March 2, 2013
Lack of sleep reduces testosterone levels
If you're a fan of those watchful concerts or iPod in front of the computer or TV - know that this may seem bad for you, but you might have to say goodbye to your strength and muscle sophisticated if you do not get to sleep fully regularly. A study published in the Journal of the American Medical Association found that lack of sleep reduces testosterone levels your dramatically.
Sleep takes a very important part of our lives, and can take up to 40 percent of our age. It is a very important process which is fixed body, mind and renewed.
Testosterone, on the other hand is one of the most anabolic hormones in the body. It is responsible for muscle growth, increase strength and bone density. And is the production of large quantities of this hormone precious during the sleep cycle.
A recent study has shown that lack of sleep can significantly reduce levels of testosterone your. In fact skipping sleep reduces testosterone levels by the same amount of aging 10 to 15 years. When you take into account that reduces testosterone naturally by 1% to 2% per year after the age of puberty, and loss of sleep bragging how you late last night I stayed had seemed like a really bad idea.
"The progress in research, and increasingly recognized by the low sleep duration and poor sleep quality and endocrine disruptors,"
As Dr. competent in this study.
"We found that men who slept five hours or less a night for less than one week to have lower levels than the testosterone of sleep when he was a full night of" - says Dr. Van Cauter supervisor of this study, which focuses on health impact of sleep deprivation .
To normalize and increase your testosterone levels, you need a good night's sleep from 8 to 9 hours a night and a healthy diet.
Subscribe to:
Posts (Atom)