Technique Take
How much: 2-3 sets of 8-12 repetitions. Sport In bodybuilding on the platform used for increasing the volume of the thigh muscles and to practice their definitions (a distinct separation of the quadriceps, muscles of the back thigh and gluteal muscles together). Regularly performing upgrades, you'll improve your strength performance in squat and deadlift, jolts and jerks rod. Coherence and strength of extensor muscles of hip and knee is extremely important in athletics (high jump and long), in baseball, basketball, rugby, soccer and even scuba diving. 4. All the muscles of the thigh, back, shoulders / Basic exercise for the legs and back / Explosive force and mass Technique Take a bar grip on the top shoulder width apart. Straighten and slightly bend your knees. Hold the light deflection in the back, bend your torso forward to an angle of 45 to the horizontal (neck rod just above the knee).
Hands are straight, the chest is expanded, the view directed straight ahead and your shoulders, neck bar shoes and socks are in the same vertical plane. Take a deep breath and holding his breath, gather the forces. Sharp elastic movement repel heels off the floor (Stand on toes), and just jumping at the same time: straighten your legs (just throwing knees and feet apart), lift the torso from the slope (even slightly bend it back) and pull the bar to the chin. The higher the bar, the greater the elbows are turned down and the higher the rise the shoulders.
Russian Tennis Federation
Truly honored include the annual celebration from 6 th to 8 th June, which this year was celebrated in style by all tennis fans. This anniversary on the occasion of 100 anniversary of the establishment of the All-Russian Union of lawn tennis clubs. The Union was registered in St. Petersburg, back in 1908godu, namely, on June 2. First tennis tournament between the members of the regional federations.
winners were also rewarded with cups, but the main reward of this competition was awarded to it for the huge contribution in the self development of tennis at the final dinner. greatest reward in the evening the Russian Tennis Federation – a commemorative medal A. MacPherson – its owners, it’s such famous person, as Boris Yeltsin and Moscow Mayor Yuri , and Anastasia Myskina. Olympic champion who won many tennis tournaments of different levels, winner of two tournaments tennis ‘Grand Slam’ in singles and four doubles discharge – Yevgeny Kafelnikov, the coach Larisa , the first Soviet tennis player, winner of the tournament ‘Grand Slam’ Olga Morozova and honored in Moscow and Russian tennis, Emeritus Chairman of the Tennis Federation in Moscow, Oleg Kornblit. This event is summed up all of the most remarkable achievements and to express great gratitude to the people is respected. It is through their common efforts we can proud of the victories of Russian tennis players at tournaments around the world. Russia occupies a leading position in Top tennis players in the world.
We can rightly say that our tennis players are among the most talented in the world, and tennis. As a kind of Sports, one of the most exciting and rapidly developing in our country. Such momentum in the development of tennis in our country, we must first prezedentu Russia Boris Yeltsin. That’s tennis was his favorite sport. He he played tennis and it is this set an example to others.
How To Pump Up The News At Home
Perform the following exercises and you can pump up the beautiful and strong press home: 1. Corner – hang on the bar, slowly lift straight leg, creating a right angle to the torso (90 grams). Hold this position for a couple of seconds and slowly return to starting position. Repeat whenever possible. Something wrong? Then start with a simple exercise 2. Starting position formerly, begins to raise his bent legs, pressing them to abdomen to the chest and back to its original position.
When this exercise becomes easy for you – go to a corner. 3. Starting position – lying on a hard surface (eg parquet), legs bent, arms folded behind his head to 'lock' lift the body to the knees and lower back. Start with 20-30 repetitions. Also try lifting touch left elbow right knee and right elbow, respectively, the left knee. This will allow you to develop your abdominal muscles stronger and more-attractive appearance.
4. Starting position – lying down, legs straight, hands behind his head. At the same time begin to lift and move towards each other head and knees, return to starting position. 5. Original former position, lift your bent leg over the body and mimic cycling, the closer to the floor you lower legs, the more effect you can achieve. Inflate the press at home is not as difficult as it seems. The main thing is not to lose motivation and continue to do the exercises! Successful you workout!
Upper Muscles
This helps the muscles of the lumbar spine is stronger hold, increases the resistance of the body and gives strength. Throughout the whole exercise elbows should be directed strictly to the side. Remember, the closer the elbows to the sides of the torso, the more load is shifted onto the shoulders. To achieve the maximum reduction in the upper part of chest muscles and triceps, at the upper arms should be fully extended (but not to lock elbows). The grip should not be too broad. So you reduce the amplitude of movement and risk to overload the chest muscles. At the lowest point does not push (not ) barbell chest, arching up all over. Throughout the entire set click and lower the bar at a moderate pace.
Do not use excessively heavy barbell. A vital role to play properly technique, and only then the weight of the load. Throughout the entire set for a second did not relax the abs and lower back muscles. The stronger they are stretched, the more stable position of the torso and easier to harvest stem. Pause, stop at the lowest point complicates exercise, since then additional efforts are needed to move the rod with a stopped "dead spots".
Put down and hit the bar at a moderate pace. The slow pace may cause excessive strain on joints and prevents the control of the correct form of movement. If the bench is set below 30 degrees to the horizontal, the focus is directed to load the middle and lower chest muscles.
Bodybuilder Calcium
Calcium is usually given to children to accelerate growth. Meanwhile, the calcium – it is a rare mineral, which must be taken for life. Lack of calcium at risk of many diseases, but also it reduces the efficiency of power training. If you are already a long time does not add weight, possibly this is just wrong calcium deficiency. Do you have enough calcium? Calcium – an essential mineral of bone. Sometimes, the body develops a lack of calcium. This condition is called osteoporosis and qualify as a disease. Lack of calcium makes bones brittle.
Sometimes so that they can not withstand the weight of the body and break down. Among the hard-nosed bodybuilders disease is rare, as weight training stimulates the natural secretion of growth hormone and testosterone. But these hormones are compacted bone. The specific content of calcium in the bones of bodybuilding much more than mere mortals. What For other men, they account for approximately 30% of all cases of osteoporosis. The remaining cases – are women. A high incidence of women is still not fully explained by medical science.
Believe that the blame age-related hormonal changes in female body. However, this view is not entirely consistent with the practice: among the cases, there are very young women up to 25 let.Chto As for men, and are associated with osteoporosis age reduction in hormone secretion. However, in recent years, osteoporosis is much younger, and the risk appeared 40-year-old man. Fat Burning That’s right. New research shows that calcium is important for fat burning. Adults who take 1000 mg of calcium per day, have a significantly higher rate of fat burning. These data are consonant with other studies: it turns out, women who consume a large amount of dairy products with reduced fat, lose body fat much faster. Calcium and Your Health: What do research scientists have discovered many new aspects in the action of this amazing mineral in the human body. Science is only beginning to comprehend the true significance of calcium. Preventing Cancer Calcium intake may be of great help in preventing various forms of cancer. Men who take 1200 mg of calcium per day, have less chance of prostate cancer. Taking 700 mg of calcium per day, you reduce the risk of cancer of the colon and rectum. It is believed that calcium has the ability to ‘link’ in intestinal carcinogens, and those are ejected without causing any harm to the tissues.
Trainer Elliptical
Sport can, but not bad for the joints have the beneficial effects of sport has long been known. However, can many of which sport would do really good deal not intensively, because their joints would not withstand the stress of sports. What opportunities arise for these persons, however, benefit from the positive effects of sports to come, must without fear of negative impact on your joints on the other side? The negative impact on joints causes mainly due to two causes. For one, you can have a pre-existing injury of one or more joints which would only be enhanced by additional load. This is the case, for example, with congenital deformities or old injuries. On the other hand it may cause but sports also overloading of joints. This is especially the case if carried out exercises on a wider scale, or severely overweight.
Just severely overweight is one of the skin reasons why people want to start anything with sports often. For these people, it is often surprising that strong calorie burning should not be possible. Because many traditional sports such as football, tennis or running put extreme stress on the joints. But two sports are available, in which the loads to a minimum can be reduced. Cross Trainer Elliptical, also called a cross trainer is not picking up the legs in contrast to running or jogging from the ground. This leads to any restarting of the feet on the ground, and thus any transfer of strong impact forces on the joints in the legs and above all in the hips. Nevertheless, adjust but the Cross Trainer a powerful brake resistor, which ensures that you can burn a considerable value in calories within a short period of time.
Of course the joints in the leg and hip during a training session on the elliptical by move well, but the dangerous Impact forces remain sidelined and does not negatively affect the stability of joints. But in addition to the Cross Trainer, there is another form of joint-gentle motion. Swimming, but also water aerobics, swim are an excellent way to train the body almost weightless conditions. The displacement of the body volume in the water extremely reduces the load of joints. However, it is possible to consume very quickly, very many calories in the water. This is because that water opposes an enormous resistance to the movements of the limbs as opposed to air. Thus two birds can be in training in the water with a lid do: it has both low strain on the joints, can work out but at the same time with high resistance.
Active Sports Park Moers
Spectacular indoor cycling with AHA effect without even a foot in front of the door set to, you can be in the active sports park Moers now embark on a virtual tour through rugged canyons or mountains. It is now possible to own of desert trips or relaxed cycling along a coastal road. With this new offer we want to enhance our attractiveness”, says Managing Director Rigo Thiel. “Together with the virtual experience and the guidance of our instructor, we provide with MyRide” indoor cycling in a totally new dimension. ” For several years, Erika Schneider suffers of chronic obstructive pulmonary disease (COPD). “In the last year I have here at active-sports park Moers started with indoor cycling”, told the 59 year old housewife. And Lo and behold: I can breathe better. But can I with cycle still not the tour de France, but a ride through the foothills of the Bavarian is always in there.” Also Anja Vogt is great fun.
It’s only with the normal indoor cycling Music as acoustic charm”, said the teacher. Now, in addition to fascinating landscapes on the big screen flicker. Together, we can now discover the world without leaving the classroom. “Right now in the upcoming cold, wet season a great alternative.” Now the active sports park offers Moers in addition to unit fitness on nearly seventy additional courses, all of which are included in the membership fees. “” In addition to the classics there like Yoga, or abdominal workout immediately kettlebell”, kick fit”and Tae Bo”.
Exercise with Dumbbells
Once passed the most difficult part of the lift, exhale. Once the dumbbells almost touch each other, pause, and more stronger chest muscles tighten. Tips Do not use excessively heavy weights. They will force you to bend the arm at the elbow and lower your elbows well below shoulder level. The more you bend your elbows, the more Breeding resemble bench. Moreover, lowering the elbows are much below the shoulders, you are dangerous to carry the load on the focus of the shoulder joint. Holding my breath, you do not allow to relax the muscles, stabilizers, that hold the torso in a stable position. So, thereby to strengthen the foundation on which rests the muscles, lifting the load.
Having overcome the most difficult part of the motion in the phase information of dumbbells, be sure to make blow. It will remove the excess pressure in the chest. Dilution of dumbbells lying – one of the best exercises for developing the middle of the chest, giving the breast "cool", a convex shape, as well as for "design" a clear division between left and right pectoralis major muscle. Make sure that throughout the motion angle of the elbow remained unchanged, while the mixing and dilution of hands took place exclusively in vertical plane passing through the shoulders. In no case do not tear off your feet off the floor before the end of sets and do not put them down on a bench in an attempt to reduce pressure on your lower back.
Exercise Pace
Do not give in and the other extreme, performing at the breeding Direct hands. This is less efficient and also dangerous for the elbows. Do not lower your elbows well below shoulder level. This creates an undue burden on the shoulder joints and may lead to tendon ruptures. Holding the breath helps control the weights in motion and keep the body in a stable position. To achieve the maximum reduction of the pectoralis major, and especially the anterior serratus muscle, try to reduce the dumbbells at the top as close to each other. Keep your feet off the floor, or else lose stability.
The pace of the exercise – moderate. Dilution and mixing of dumbbells performed in one smooth, continuous motion. Most common mistake – too fast. It leads to the loss of the correct form of movement and, eventually, turns breeding presses. Ensure that hands are always moving in a vertical plane passing through shoulders. Once you go beyond this plane and reduces the dumbbell above your head or, alternatively, on the bottom of the chest, you run the risk of injury to the shoulder joint.
Application To: Everyone, from novice to master. When: At the end of your workout chest. Before dilutions of the work out with dumbbells while lying presses with a barbell and dumbbells. How much: 3-4 sets of 8-12 repetitions. Sports Dilution on the bench with a slope up give a distinct form of the upper part of the pectoralis major muscle, especially emphasizing its inside the top edge.
Olympic Games
What is strange is that's what All the inhabitants of planet Earth are arranged roughly the same: every two arms, two legs, one head, two eyes and so on. The human body in all latitudes is subject to the same laws movement. When running legs move alternately, bringing forward and up, then one knee, then another, arms bent, torso tilted forward. Representatives of different nationalities and races equally walk, jump, swim, squatted, pulled up, tumble But where did such a variety of martial arts? The explanation for this phenomenon can not find so difficult, if to reflect on the causes of any kind of fight with weapons and without, especially without. The main reason, perhaps even unique, in the desire to oppose his enemies something unexpected, bringing them to the most disconcerting. When, say, the head of the South-Japanese Satsuma clan, Iehtsa with the permission of the Japanese emperor, with 3 thousand samurai, armed with guns, in a hundred ships carried out the seizure of the island of Okinawa, overlaid with the population of heavy taxes, bound set of prohibitions, one of which was a ban on the possession of weapons, residents had no choice but to invent a system to combat the deadly unarmed – Okinawa Te. In response to the principle of the invaders 'trial of the sword' (permission to try out the samurai sword on the head of any commoner) there is the principle of 'kill with one blow' (a system of techniques and strokes for an unarmed man, allowing molneenosno hit the vital points of an armed enemy).
Most likely, the same way there many kinds of martial arts in all corners of the globe. Greco-Roman wrestling is no exception. Originating in a primitive tribe, where everyone had to fight for the slain beast, a plot of land for his family, not only with people, but with predators, the fight is becoming a way of upbringing of a strong, strong-willed fighter, capable, and no weapons have a fitting rebuff to the enemy. In ancient Greece, many prominent military commanders and political leaders were famous wrestlers won multiple Olympic Games. Gradually, the struggle becomes a sport, while leaving some branches of combat used in special military and police units. These semi-martial are subject to one principle – to neutralize the enemy at one stroke or seizure or a cast that is trying to solve the most complex combat mission – one hand clapping beat the butterfly
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