Peanut for strong muscles

- Helps to maintain the health and flexibility of blood vessels will prevent the deposition of cholesterol and blood vessels that cause blockage.
- 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

Known physiology that muscle sound be in a constant state of contraction and relaxation - muscle tone - whether at rest or make efforts muscle, it is agreed scientifically that muscle sound well-trained are not exposed to infection traction or tear as long as it Atusband pressure force is greater than the maximum capacity of contraction But if it is exposed to the rupture of some fibers and possibly exceed injury to the muscle fibers surrounding other and help in motor performance.

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:
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- 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:
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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

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.

8 reasons to eat avocado

This pear-shaped fruit, also known as the "alligator pear" grow on the tree, which is native to Central Mexico. Avocados provide nearly 20 essential nutrients, including vitamin E there, potassium, fiber, folic acid, and B vitamins, zinc and many others. Despite being high in fat, avocados are one of the most useful fruit you can eat.

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.

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

History of Bodybuilding

Date bodybuilding very exciting, due to the eleventh century India, where athletes were hoist stones Mileage, and by the sixteenth century, it is said that bodybuilding was a national Tsalehm. And also appeared in ancient Greek and Roman Empire.
- 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.

Lack of sleep reduces testosterone levels

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.