Oatmeal Pancakes

The pancakes ( crepes) are light and fluffy , apart from perfect to do a load of carbohydrates before exercise or to recover from a hard workout.

Down here we leave the ingredients that we use in the kitchen and how to prepare them.

ingredients:
½ cup ( 70 gr. ) uncooked oatmeal
half a cup of plain yogurt
half to three quarters of a cup of milk ( 120-180 ml. )
an egg or 2 egg whites
1 tablespoon oil
2 tablespoons brown sugar
half teaspoon of salt
1 teaspoon baking powder
1 cup flour (140 gr. ) , Half full , half white flour

procedure:
In a bowl mix the oats , yogurt and milk, leave the mixture between 15 to 20 minutes to allow oats to soften and hydrate.

  Beat the egg or 2 egg whites , oil, then add it to prepare the oats, stir and add sugar , salt , baking powder and finally the flour gently and surround
beat again and let stand a few minutes preparation .

  Heat the pan with a little vegetable margarine and go by the pancakes
Serve with honey, jam , syrup, Nutella or dulce de leche.

Nutritional information :
2 pancakes : 330 kcal , 57 gr. carbohydrate , 10 gr. and 7 g protein . fat

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Role of physical activity in the treatment of obesity

Obesity is not always produced by only differences in lifestyle compared to non-obese .
For example, the active life and sports coincide with lower weight, but not the sedentary alone the cause of obesity cases . What's more, most sports like weightlifting or is accompanied by a significant increase in weight and bulk.

However, as a general rule, people , athletes look more dynamic and active than thin and sedentary .

- Physical activity as a therapeutic instrument faces , should not be taken in isolation. Should be related to two other elements :

The actual weight of the person .
The food you make.

Let us focus on physical activity , obesity as a tool , as a slimming item meets an attractive triple therapy :

Prevents the diet a single treatment center .
Decreases pressure and psychological control over eating . ( reduces obsessive behaviors )
Prevents or reduces the development of metabolic and cardiovascular diseases, regardless of weight reducing diseases .

Is also an element of consolidation of weight decrease in the long-term prospects .

- Components of physical activity :

Sharp component : is the sports session itself , directly linked to the quality, duration and intensity is 1 single or isolated session or the full amount of a training program . The sharp component , wastes energy proportionally to the effort , but does not produce qualitative changes in the functioning of the body .
Chronic Component: if acute physical activity is repeated periodically with 1 regular and adequate intensity , the training effect is achieved . Through this body gets ( though not permanent ) lasting adaptive changes in the proportions of muscle and fat in the distribution of these characteristics and functioning. The chronic effect of exercise produces beneficial conservation and protection of muscle mass , in addition to aerobic exercise , muscle quality achieved favorably modifies the metabolism of the arteries , creating conditions that prevent the development of atherosclerosis . Hormonal changes induced by exercise especially correct metabolic abnormalities that accompany those obesities , in which fat is deposited primarily in the upper half of the body .

The most recommended exercises are long-lasting and continuous , rhythmic movements . Its effective implementation is achieved if the person attains a degree of aerobic training. The most effective are those in which the person must carry the weight on his legs , hence the walks , idle, or jogging are the most desirable , we must also consider cycling , swimming, tennis.

Its action on the weight is not as fast as the diets in the short term . Their results are visible in the long term , but no less spectacular .
Your practice must be supervised or guided by professionals to minimize risk.

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Psychological stress

 Psychological stress can be of emotional origin . It is related to anticipation or imagination of an emergency . This type of stressor is induced by possible future events and controlled in part by the perspective of the person, namely internal or external. The effects are just as devastating as any other type of stress. When a psychological stressor causes physical symptoms , it is called psychosomatic illness . The disease has no organic cause and it can occur in a forced about choosing between two equally unacceptable alternatives than the other.


Unique stressors

However, the degree to which each of us is affected may depend on the intensity and duration of the stressor , as well as our perception of this factor. This disorder such individual may leave such other quasi indifferent.

However, some events seem to be stressful for everyone. In the 60's, Dr. Thomas H. Holmes and Richard H. Rahe developed their famous social rehabilitation scale to measure stress . In this scale , a total of 300 points in one year was dangerous and should be concern for the health of the individual. Thirty-five years later , we present our list of emotional stressors among practitioners of bodybuilding . Note that even positive events can be stressful .

Lifestyle , exercise , diet and enough relaxation can better cope with these events. It would be difficult to give a unique and simple solution to control stress but relaxing activities are undoubtedly at the top of the list, next to a food hygiene and daily sport.

What should you eat before exercise?

Best dishes before exercise
.
. Prepare meals pre-performance exercises are very important because they will help you in performing exercises efficiently and get the best benefit from the exercises also prevent those diets low blood sugar, leading to feel headache and fatigue, so we chose you the best meals you can eat before the performance your exercise sports radios.

Bananas
The banana panels natural energy where filled with banana carbohydrates are easy to digest and potassium, which helps maintain the functions of the nerves and muscles, so eating a banana medium will maintain the level of your diet is high, as is advised to eat bananas to exercises morning where you can eat a banana medium with half a cup of yogurt and wait half an hour before heading to the gym.
Oats
Filled with oat fiber, which means that it will launch carbohydrates into the bloodstream gradually as you can to save your energy level during exercise, oatmeal also contains vitamin B, which helps in the conversion of carbohydrates into energy, just drink a cup of oatmeal before beginning your exercise half an hour.

Bread flour
A piece of bread made from flour is a good source of carbohydrates as you can put some jam or honey to get more energy or poached eggs for protein, and if you at lunch time you can work Sandwich bread flour and some slices of chicken meat so that has got 30 grams of carbohydrates and 15 to 20 grams of protein.

Fruit Juices
Containing fruit juices on the high level of carbohydrates and protein are also easily consumed a quick digestion, try mixing half a cup of yogurt low fat with half a cup of fruit and a glass of fruit juice, and reminds experts that people prefer to ignore fruits and foods many carbohydrates and get protein and that needs to be great time to shift to energy during exercise unlike carbohydrate fruit which is fast becoming, protein is used to prevent muscle damage.

What should be avoided?
If you do not intend followers that list, it is important to keep in mind to avoid fatty foods before exercise because fat is not digested quickly and that makes you feel Baltkhmh, lethargy and abdominal cramps, although carbohydrates useful but you should avoid obtained from sweets, they lead to feeling Card sudden end Banayark during exercise, and should not be eating a lot before exercise as this will indigestion, drowsiness, nausea and vomiting.

Oats

The basic oat meal in the food program for most players and bodybuilding professionals ... especially breakfast, and a pre-workout meal because it can slow absorption and that gives you energy during exercise ...

This is a subject for oats

Benefits of oats

A favorite food for children, the sick and the elderly oats .. Lowers cholesterol and contradictory to the stress and brings sleep herbaceous plant oats around me like wheat and barley in Figure It usually grows between them and the seeds medium between love wheat, barley, commonly known public Balzoan usually says tares and Alzewan. Did not want the name of oats in ancient Arabic dictionaries not in the vocabulary has been known in the past under different names like Hrtman a Persian word and Khafor and Crdoman kind grown-called agricultural Khrtan or ID Khrtan.



The new word Chauvin fired in the last century on this plant. Oat known scientifically as Avena Sativa platoon grassy GRAMINEAE.

Original home of the oats is northern Europe and is now grown in all parts of the world and grown as a food crop and a medical and harvested oats usually at the end of the summer.

Part of the plant used oats: Seeds (seeds) and stems dry (Straw).

Chemical content of oats: Contains oat alkaloids (ALKaloids) and Sterolz (Sterols) and flavonoids (Flavonoids) and acid Sulaisak (Silicic acid) and starch (starch) and protein (Proteins), which includes gluten (Gluten) and vitamins, especially vitamin group B and minerals such as potassium, calcium, magnesium and phosphorus and iron and sodium hydrate carbon also contains fat and hormone close Ajeribin (hormone ovarian) and beta carotene plus vitamin B b (PP) and vitamin D. vary chemical content between the types of oats normal and Turkish red and short and prophetic but basic materials and core are found in all species.

Oats in ancient medicine: in English Medicine said Nicholas Gulpeper world in 1652 that prepared from dough puff oats with oil useful in the treatment of itching and leprosy. Before that, in 1597, said John Genand world that Boukhat of oat stalks and leaves are good for skin diseases and possibly for rheumatism.

The Europeans are using oat stalks and leaves in Hmamathm as a treatment for rheumatism and bladder and kidney problems. Oats have been used in ancient medicine as a remedy for chest diseases, especially lung disease, chronic cough and was used useful Klsqat for gout and pimples.

The oats in modern medicine has proven scientific studies the impact of seeds and stems and leaves oats on some diseases and proven treatment and has large factories for the manufacture of products from multiple oats and its derivatives, has made the study of clinical demonstrated that plant fibers dissolved like that found in oats by 40 grams per day lowered blood cholesterol within two weeks to three weeks as published studies in scientific journals respectable explained that 3 grams of soluble fiber if you take a day lowered cholesterol by 5% in 1997 allowed the Food and Drug Administration (FDA) company Quaker oats and other plants to add this claim on their food products from oats. . In another study demonstrated through the oats reduces the level of uric acid in the blood. In a study worked on the athlete in Australia, which has put on a diet custom of oats only for 3 weeks found that an increase of 4% from the leonine plant oats to food custom of oats for the athlete significantly influenced muscle functions in sports during the exercise.

There are many uses and rolling at the moment on derivatives oats but not scientifically proven, but the positives as good as the use of oats as an antidote to stress and insomnia, calming and sleeping Mr and tonic for the nerves and tonic. Also used Indians oats for the treatment of addiction opium derivatives, tobacco, and oats live bouts pebble urinary tract disorders and urine and unrelenting and calms the pain of hemorrhoids and doctors advised patients nerves, intellectuals and weary eating oats as well as diabetics and patients thyroid. Made from oats boiled for babies from equal amounts of wheat barley and oats boiled in a liter and a half of water over low heat until boiling one liter and add sugar and given to children every day before feeding.

Shoulders with the weight behind the neck

Standing or sitting on the bench, pelvis firmly pressed against the backrest, back straight, holding the bar behind the neck. Adopt a superior grip to the shoulder width, palms downwards:

inspire and develop the bar vertically without arching your back too: Keep abs toned.
expire at the end of movement
This exercise deltoid, particularly its middle and posterior portions, and the trapezius, triceps and serratus anterior. Although worked in a less intense, the muscles rhomboids, infraspinatus, teres minor and in depth supraspinatus involved in developing. This movement is standing or guide frame.

To avoid injuring the shoulder joint, especially fragile, it will lower the bar more or less behind the neck down, taking into account individual differences in morphology and flexibility. Avoid turning the head during exercises to avoid injuring the neck or spine. You will need to move your head slightly forward when the bar down to the neck, but at no time bending the neck should not be excessive.

Barbell Shoulder Press

Execution
1. Seated on a bench, take a shoulder-width grip on the bar with your palms fadng forward.
2. lower the weight slowly (in front) until it touches your upper chest.
3. Push vertically upward until your elbows lock out

Muscles Involved
PrImary: Anterior deltoid.
Secondary: lateral deltoid, triceps, trapezius, and upper pectoralis.

Anatomic Focus
Hand spacing: A shoulder-width grip is preferred to target the anterior deltoid. Wider grips on the bar minimize triceps contribution, but as the
grip gets wider the risk of shoulder injury increases.

Range of motion: A shorter rep terminating the press Just before lockout keeps tension on the deltoid.
Positioning: Performing the exercise while seated upright Is a stricter version than standing and prevents cheating the weight upward using momentum generated by the legs

Do not forget the milk

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.

Exercise Concentration Curl

The concentration curl is an excellent exercise for muscle mass increase biceps. Although the triceps is more important in most sports, a strong biceps is necessary to balance muscle development and strength on both sides of the arm.

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

Dips between two benches

This exercise to strengthen the triceps is very effective and easy to perform technically. Once you understand the principle of movement, you can adapt it to other media, such as chairs if you train at home. Dips between two seats also work on the front of the shoulders and upper chest if you do this exercise in full capacity.

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.

Partner during exercise

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

Exercise squat

Exercise squat

Squat is weight lifting exercises which trains full lower body muscles such as the muscles of the abdomen, pelvis, and legs. This exercise is one of the most important exercises Rafii weightlifting where this exercise will train the most important muscles responsible for strength and endurance, a pelvic muscles. This is a complex exercise of exercises with weights heavy, but most important of all, when applied properly will prevent back pain due to strengthen the muscles of the abdomen, pelvis, and legs associated with lower back pain. The squat exercise will strengthen bones, ligaments, tendons, the lower section of the body.

Some coaches argue that squat exercise is the main reason for back and knee pain, and as a result has been the emergence of similar to squatting exercises such as the squat seat, Zerr Squat, etc.. In any case remains squat exercise is the best sport weightlifting exercises to gain strength and muscle. Some coaches trains players half squatting exercise and it will lead to knee pain because of the pressure on the legs. Unlike the full squat exercise that uses the pelvic muscles and legs.

Application and how to practice exercise:

The start of movement and upright. And be Albarbel (Barbell) resting on the trapezius muscle in the upper back. Movement is affected when the pelvic returns (rear) back and bend the knees to be the trunk Below cooperation with gravity located on Albarbel. And now the most important part is how to climb, and you are at the bottom Keep your balance and first through the pelvis and then click on the abdominal muscles and the rear so it will be applied exercise correctly.

Equipment:

There are a lot of tools used in helping to perform exercise such as cage exercise independent of means for an assistant. Smith Machine (Smith Machine) do not apply exercise where you remove the balance leading to tremendous pressure on knee and back muscles.

World records:

Vlad Elahzov, 566.9 kg, Russia.
Shin Haman, 457.5 kg, United States of America.