Athletes who want to be active in winter, need a sports clothing that protects them from cold wind and wet weather. More and more athletes want to be active also in the winter outside, alone, to keep their fitness and to agree to stop wasting kilos. Also increases for example, moderate walking in the fresh air of the body’s defences. But who wants to play sports in the winter, needed the right clothing, that that depends on the kind of sport down. Underwear should be a functional underwear. Whose material keeps training sweat from the body, and prevents that removal of the body and be cool. Muscle spasms and stiffness should be avoided in this way, also decreases the risk of sports injuries such as sprains. The functional underwear can be pleasant. Cotton underwear, however, absorbs sweat and remains wet a cold would be inevitable. Jogger must especially her torso protect in the winter, since the legs due to the movement stay sufficiently warm. Celebrity trainer brings even more insight to the discussion. For example sweatshirts from elastic stretch fleece can be worn over the underwear. A high collar that protects the Jogger or Walker on the neck from wind and cold is important. Shirts, pants or Tracksuits is sure that the fit is correct. Otherwise, it can happen that the clothes slip and the protective effect fails to materialize. The clothing material how waterproof is the so-called water column”. It is true: the water column of a clothing specified in millimetres is higher, it is the water-impermeable. Zipper and seams should be well sealed, only then it remains dry and warm clothes.?The clothing materials should be breathable, then they derive the sweat to the outside, keeping the skin dry and not cools the body. Good for the athletes. : Warning even the best sportswear holds body heat not indefinitely. Breaks should therefore not too long! Head and neck are very sensitive to Cold. Needed in winter a waterproof and windproof head cover. Lightweight running gloves and a headband, which protects against cold ears and forehead range while jogging. When purchasing a glove it applies to skiers and snowboarders, sure whether they can easily close the bindings of the snowboards and ski boots buckles and open. A safety helmet should also belong to the equipment as a mirrored and tinted ski goggles, to protect the eyes. For joggers and Nordic Walker, however, is that the dress contains reflectors for safety reasons important, just so they are good to see, if they run in the evening. Who don’t want to slip in the winter when running, needed the appropriate sports shoes. Trail are recommended for those who are traveling on slippery terrain. These shoes have a stronger sole profile than usual and are equipped with membranes that keep dry the feet in the rain or slush. Spikes should be attached If the routes are frozen extremely slippery or even. Otherwise the fun while running fades quickly, the risk of injury increases extremely. Both will want to nobody, so there is not only a winter-friendly sportswear, but also the right sports shoes, healthy and fit to get through the cold season.
It is drawn away from the floor and lift the torso from the slope (due to the efforts of the legs) reported rod original impetus of motion. At this point, his hands relaxed and straight: they are only controlled by tossing a barbell. Only after the rod reaches the stomach, arms bent at the elbows and along with the delta join in the further movement of the bar up. Pull the bar to the chin quick, explosive movement. This will create a powerful inertia time of movement of the bar when it is approaching the top of the exercise, and you will have enough time to have time to sit down under the neck. Application To: Athletes with the level of training is above average. When: The first exercise workout legs or back. After flashing bar on the chest, do deadlifts, squats, leg presses, hook-squats, lunges and leg extensions. How much: 1-2 sets of 10-15 repetitions with light weight to warm up, then 3.4 sets of 3-5 repetitions with a weight of 50-70% M1P (maximum weight of one repetition). Sport is an exercise in the arsenal of weightlifting develops power and strength of the whole array of muscles (hips, back, and delta), teaches them to work cohesively as a single mechanism, and gives a powerful impetus to muscle growth. Turn the jerk rod on his chest in a strength training program and a month later you just wonder how much will increase your results in athletics, basketball, football, baseball, tennis, volleyball, wrestling, hockey and martial arts.
The previous article looked at issues and possible postural muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions. The first part of the program is stretching the muscles that were identified as tight in the previous article (calves, quadriceps, hip flexors, hamstrings, pectorals, trapezius, and neck flexors). Stretching the muscles back to their proper length tension relationship. As indicated in the previous article, tight muscles alter joint positions which in turn affect the ability of opposing muscles to function properly. Each stretch should be held for at least 20-30 seconds. The next component is five minutes of light cardiovascular activity to increase blood flow to active muscles and increase the efficiency of the kinetic chain. Treadmill or elliptical are choices. Core stabilization training is next. Stabilization training involves improving the capacity of the transversus abdominis, internal obliques and the pelvic floor muscles too effectively stabilize the spine and pelvis during cycling. Stabilization exercises involve any movement across the lower back, hips and pelvis. Exercises include a progression of teaching the lower abdominals and pelvic floor muscles to stabilize the spine correctly. Exercises include abdominal bracing (also known as “developing” maneuver), bridges, the dog (quadruped) series of exercises, and planks. These exercises should be performed with 12-20 reps with a slow controlled movement. Balance is a requirement in any kind of driving, (strength, pace, sprints, climbing, etc) and involves a series of actions coordinated muscular system, nervous and skeletal (aka, the kinetic chain). Balance training is designed to improve the efficiency of the body’s kinetic chain. Performing simple exercises like balancing on one leg strength the muscles around the hip, knee and ankle to stabilize their joints. As you become more balanced, you can gradually add slow controlled movements, as it comes with one leg and / or squats with one leg. Part of the strength training program is designed to improve dynamic joint stabilization by performing exercises that are slow and controlled with more repetitions. Strength training is performed using stability balls, dumbbells, and incorporating balance. Each exercise should be performed with 2-3 sets of 12-20 repetitions and can be done in a circuit.
To improve your muscle building diet in the work and in the job as we all know, is a good diet of the key to the effektivenMuskelaufbau and a six-pack. But often our calendar is hardly room for a proper muscle building nutrition while working. Either one lacks the desire to eat healthy, or it has just the right things to work to tackle problems. I personally always striking that many have a great interest to exercise your Sixpack regularly or effectively maintain muscle. This is quite good, because the right stimuli are used during the training. However, feed on many after the workout completely indifferent and wonder, then why, despite muscle soreness, no muscle Builder shows them or is the deliberate six-pack. It is simply no wonder and thought since many during work or school just don’t have the time or the desire to eat properly for optimum muscle building to make the right muscle building nutrition. Yet an optimal Muscle building can take place only when also the diet is optimized during the work and everyday life. That’s why you can use three variants for work or during the school, I would like to indicate in this article. Your muscle building food for work before the means to cook to cook up until two days before meals and this brings then canned in Tubber to work. The Precooking has the advantage that one no matter whether work or school, must worry no large during the break, what should you can now eat the. Here you can already plan what you eat at lunch in advance and optimally coordinate nutrition on the muscle. The small downside is of course, that you calculate the portions and the coming days at the Cook the meal with calculate a must. Depending on which type you are after, it is however very interesting, if you have the option to eat something warm at work and you need to make any additional thoughts, what you can eat during the work to your muscle building optimally support.
To date, medicine adheres to a very simple approach: the more protein the better. Does increased protein intake is really so necessary? Try to understand. In the daily diet of many of today's champions in the mandatory procedure consists of up to 30 eggs (of course only protein!). I'm not talking about what they eat (mostly protein foods) to 12 times a day. This is understandable – after all, as 'works' human psychology? 'Kashi butter will not spoil! " I'm afraid that in this If more appropriate the other saying: 'To know all measure! " Scientists confirm the 'outstanding' role proteins. But only in reasonable doses – in the range of 2,2-3,5 g per 1 kg of body weight. Much or too little? Significantly less than urges to drink advertising, but much more than the usual dosage of the average 'straight'. Unfortunately, many 'straights' still mistakenly think that by remaining 'clean', just can not significantly increase the 'mass' and force. They look with envy at the 'chemists' who have 'mass' grows like yeast. In general, follow the law of 'golden mean'. Counting individual protein diet, remember that the main purpose of this precious substance – positive nitrogen balance. Overdose, in general, lowers productivity, and in some cases even lead to renal dysfunction. Blind faith in the power of steroids Fortunately, they are mistaken. 'Natural' must work on your body and work for real. If the 'chemist' 'help' steroids, the 'natural' – knowledge. Our magazine gives you all necessary information regarding training and nutrition. From you also need closely monitor their performance. The main thing to believe that the owner must become a mighty strong body. Of course, this will be another body – is not like a 'chemical' bodybuilders 'swelling' muscle tissue by insulin, steroids and other junk. It would be great! That is – the main thing! Believe me, it's better to be strong and healthy than sick and ugly. /
Weight loss workout to help you achieve results by following a few pieces of advice if you want to lose weight in a healthy way, do not complicate, there is no miracle method than the diet combined with ejercicio.Si not get enough time to go to gym or you are someone who costs you leave home once you’ve come to work, do not worry, by following these simple tips you’ll see as you get results, just need a little patience and some strength of will to conseguirlo.Ya We have given advice on diet to lose those extra kilos that are caught at certain times and during the summer holidays or Christmas, but diets are not everything if not accompanied with a good routine for which entrenamiento.Tanto want to lose weight and those who want to define what they have, need to lose body fat. It is no use killing to do abs first we will lose our surplus, as there will be results and become discouraged in a short time.The best exercise for this purpose is cardiovascular, and do suggest a moderate and continued for about 30-40 minutes about 3 times a week. You can get your own workout routine as you enjoy an exercise or another: running, cycling, jumping, etc.. Some of the cardio machines most used and known are: static CintElipticBicicleta reclinadBicicleta of spinningStepperRemo normalBicicleta can also jump rope, jogging, skating, swimming, etc.No need to get bored, you can practice many activities that will help you achieve your goals. But hold your power consuming less saturated fat, more fruit and fiber in the morning and drink lots of water and you will see how soon you begin to see results. As an added tip, we recommend you consume carbohydrates (bread, pasta and beans) during the day and avoid them for snacks and dinner. Also avoid carbonated drinks, sweets, and always made small meals five times throughout the day. .
Look to straight ahead. Tighten your lower back muscles and lock the natural curvature of the spine to the end of the set. Inhale and hold your breath. Squeeze your biceps and lift one dumbbell to the shoulder. Elbows are immobile and are located on the sides of the torso. Do not push them forward. As Only brush will be at the top of the chest, stop for 1-2 seconds, even more tense your biceps and forearm. Exhaling, slowly lower the dumbbell. At the lowest point, pause, and then do another lift dumbbells. This is one repetition. Tips Keep all the time, the upper arm (from elbow to shoulder) remained motionless and held upright. Pushing the elbows forward, to facilitate lifting, you're just "stealing" the load at the biceps. The body must be fixed in an upright position. Do not deviate ago and do not push your pelvis forward to help the whole body to move the dumbbell off the ground in early recovery. Better take lighter weights. Remember, in the First of all – the correct form of movement, and only then the weight of the load. Do not bend or rotate the brush in his wrists. The palms are always facing each other. If, during the ascent, you deploy a brush, so that at the top palms facing upward, the load shifted the focus from the shoulder muscles on your biceps. Expanding the brush in the opposite direction (above the palm facing the body), you are stronger zadeystvuete brachoradialis muscle and the round pronator.
Inflate the leg muscles: the soleus muscle (lateral side of the calf) / sequestering activity / blows up the side of the calf Technique Sit in a simulator for the ups on your toes while sitting. Lift up the cushions and put your feet on the cushions footrest so that your heels dangle over the edge. Your feet should be parallel to each other. Move over on the seat – cushion should lie clearly on the downhill quadriceps. Straighten your torso. Take a deep breath and hold your breath, stand on your toes and lift your heels as high as possible. At the top point on the 2-3 second pause and struggled strain soleus, beneath the gastrocnemius. Exhale and slowly lower your heels as low as possible. Once you feel that a good strained calf, immediately begins to rise on your toes. For better stability hold hands on the edge of the seat or the handles on the frame, which carries the rollers. Tips To thoroughly get both sides of the soleus muscle (lateral and internal) at the top have to make a long pause (2-3 seconds, no less). Necessarily bend, unbend the ankle joint to the total amplitude. Try to raise your heels as high as possible, and drop – as low as possible. This improves the flexibility of the ankle joint and the elasticity of his ligaments, which further will save you from injury during aerobic exercise. In the absence of a simulator for lifts on their toes while sitting exercise can be performed on a conventional bench, putting pads on the foot bar with a minimum height of 10 cm – the main thing that you able to fully straighten the ankle joint, without touching the floor with his heels.
Why do you go to the gym? If you do go there. To do this, you may have a lot of reasons. Here are some of them. In the gym you meet and chat with friends. You want to get you saw an athlete. In the gym you met with the girls. Trying to 'banish '. Want to build a beautiful athletic body. Or maybe you're going to achieve world records in bodybuilding or powerlifting? Well, or just you really like Arnold Schwarzenegger. Everyone can find on this list their reasons for attending the gym. And if those reasons are aimed at achieving results, rather than fun pastime, then you need to think seriously about their training program. It should become an inseparable part of your sporting life. In any human work to assess the results critically important to have criteria for evaluation of the work itself. It is therefore necessary have a plan that you follow the practices. In any highly organizations have employees in all professions there are all sorts of job descriptions, they follow in carrying out their work. A professional bodybuilding – so if you want, too, a profession. And you have to compulsorily have their job description, your plan has its own training program. You must not deviate from it under any circumstances. Do not hesitate to have a notebook, which will be written to your training program, compile it with the coach and mark it all the details of your work. Eventually, when your muscles start to grow, and the body change, you will feel that training becomes inferior, you do not spread completely. Do not worry, this is the result of your professional growth. In order to continue to grow, to continue improve, you need to change your training program. Make it more demanding, more professional. Only in this way, setting a specific requirements and objectives and fulfilling them, you will be able to every day you make a small step towards the goal. And over time, get a decent remuneration in the form of a strong and beautiful body.
In the initial position slightly bend your elbows. This will help to work with more (Palms facing back) in the starting position. However, keep in mind that the benefits of this small, because at the turn of forearms around its axis 180 biceps tendon that attach to the elbow, severely twisted and biceps strength decreases. To achieve the maximum reduction in biceps, dumbbell, start turning when the elbow forms a right angle. Holding the breath while lifting dumbbells obegchaet hold the body in a stationary position and allows a better focus on muscle contraction. Do not bend or unbend his hands at the wrists by the end of the set. Keep your hands in line with the forearms. Application To: Everyone, from novice to master. When: At the beginning workout for biceps. After lifting dumbbells for biceps standing Make lifts concentrated on biceps or upgrades to the biceps in the block machine. How much: 3-4 sets of 8-12 repetitions. Sports Rises dumbbells biceps standing shock increasing the weight and force of the biceps and other muscles involved in elbow flexion and forearm supination (turning the forearm around its axis outwards). The strength and power of these muscles largely determines your sport performance in weightlifting, gymnastics, wrestling, hockey, mountain climbing and other sports, which is characterized by bending the arm at the elbow. 3. Pump up your biceps: Middle and upper biceps, upper arm / Formative Exercise / Thickens mid bicep technique Take dumbbell in each hand a neutral grip (palm facing the side of the thighs).