Abdominal exercises: good, bad and dangerous

If you can do an exercise, it does not necessarily mean you have to do it. There are a lot of exercises for the abdomen and most of them do. Some are very good, others do not do what you think should be, and others can cause lumbar pain.

The most common abdominal exercise, crunch, is the most effective and safe. The 6 stomachs of the abdomen are well stimulated during the exercise. The muscles on the sides of the waist are oblique and, when contracted, they flex or bend the backbone together.

There are many types of abdominal devices, some of them better made than others. It’s good to try and figure out who works and who does not. Cable crunch is also a very good exercise for the abdomen, but we see it used less often for young practitioners.

The Roman chair has been a popular exercise for a long time. In the more modern version, the practitioner stands with his ass on a chair or a bench and his legs stretched out in front of him, trapped under a support. Exercise consists of bending back the trunk and lifting it back to the vertical. Although there is a certain degree of tension in the abdominal muscles, most of the exercise is made by hip flexors, muscles that are not visible. Hip flexion is inserted into the spine, the lumbar and upper femur. The movement back and forth during the lifting of the Roman chair has its origin in the hip, the column does not change its position, so the abdomen does not work.

Other variants of the Roman chair are the forms in which the legs move and the trunk is standing: stretched or hung. I see a lot in the halls, both women and men, lying on their alpha xr backs on a bench, stretching out, raising their feet from their hips, or similarly hanging up and stretching their legs or bending their knees. They feel the abdomen, even the lower one, but because the abdomen remains in an isometric contraction position to stabilize the pelvis. But all hip flexors work.

What if hip flexors work? the logic would come to the question … Some have no problems because of this or too small, but most of us will begin to have lumbar pain from the Roman chair, standing upright or hanging. The more the hip flexure develops, the more they pull more than the column, curving it downwards, altering its natural shape in the form of its own.

One of the flexor muscles of the hip, the large psoas, originates on one of the vertebrae and the adjacent intervertebral disc, and the other end on the femur. If the intervertebral disc is thin or beginning with a hernia, the psoas muscle only compresses it even more, aggravating the situation.

Several sports, such as gymnastics, martial arts, skating and speed skating, really need the flexor muscles of the hip to be strong. We, the fitness practitioners, do not need the development of these muscles.

Another exercise for “abdomen”, which is problematic, is twisting. The seated version can cause problems because the weight of the trunk is supported by the pelvis on which we stand, which means that it can not move much. Too much rotation angle may overload the intervertebral discs, leading to acute back pain, possibly the pain may fall to the foot. The twisting of the stools is less stressful, but even so the twist does not help the abdomen and they have nothing to look for in our training program.

Halls are full of so-called abdominal devices, but very few are effective. When I say very few, I do not exaggerate. Best of all, sit on your back, on the floor, possibly on a thinner mattress, support your heels on a support, so that the body’s position is as if it were sitting on an upside-down chair. And crushing him, raising the shoulder blades from the ground, the middle of the back to the lumbar, remained fixed.

Keep in mind: the abdomen works when the column is curved, not when flexing the hip. You first learn to train properly and intelligently, then you can train hard.

Forced growth: a new method of building muscle mass

Going a set to exhaustion is the most effective way to build muscle mass! But only when done correctly (low volume training) and the exercises that need to be (isolation exercises and do not require too much the body). What is the best method of exhausting a set? Peace-rest principle. No other training principle will bring higher muscle gains!

Rule number 1: contraction exhaustion
Exhaustion of contraction is the main factor that stimulates muscle growth. The pause-rest principle is not based on the accumulation of fatigue, but on reaching the exhaustion several times in a set.

Make the maximum number of repetitions you can take. You do not have to fool yourself, you have to be sure you can not do any complete repetition. But do not even try to make one and take it only half; such a strategy is effective in building muscle mass but it charges a lot on the central nervous system, and that means you can only do 1-3 such sets per exercise and hope to recover well afterwards.

Just go to the point where you know you can not do another repeat, but without trying to get it, it means you will have the stimuli needed for muscle growth without overloading the nervous system.

Rule number 2: Keep your muscles in full tension
Do repetitions in such a way that your muscles work constantly under the highest possible tension. This means avoiding accelerating during repetitions.

It would be best to describe such repetitions as “line”, “flowing” or made at constant speed. Lifting weights should take about two seconds. Flexes the muscles as hard as ever, as long as a set lasts for each repetition. The eccentric (lowing weight) should be controlled and take about two seconds, or slower, 4-5 seconds, depending on the method used.

If you do repetitions with too much weight acceleration when you make them, you will lose a lot of the stimulus of the set . Yes, you will use lower weights when you have a constant speed of repetition. And yes, it is possible that your strength will drop, especially if you are advanced, but here we are talking about periods of muscle mass accumulation, not force. Weights do not matter so much when you want to stimulate as much muscle gain as you get exhausted.

5 variations of the pause-rest principle
1. Cadence in contrast
Cadence in contrast refers to changing the speed of movement during a set. In a break-resting set with two breaks (3 mini-sets), you initially have a slower and controlled cadence, and the next mini-sets increase the execution speed.

This technique works for two reasons. First, the slow part of the first part (slow up and down weight movements) activates the mTOR anabolic pathway, which triggers a higher protein synthesis. Slow downhill gravity increases and the quality of subsequent contractions, which activates a larger number of muscle fibers . As slow descents are heavier, weights will be lower than normal.

Secondly, each mini-set of the rest-set is made with more and more lighter repetitions, so the execution speed increases. This allows you to do more reps and have a longer working life. This prolonged mechanical fatigue and the fact that you get to exhaust 3 times in a set will give very strong stimuli to increase protein synthesis.

At each set do two breaks, ie 3 mini-sets. Pauses are 10-15 seconds. Use a weight with which you could make a normal set of 12 reps.
At the first mini-set do slow repetitions, especially when lowering the weight (the eccentric part). Lower your weight in 4-5 seconds. In the concentric part (lifting weights) speed is not as important. Try to lift the weights smoothly without accelerating too hard. When the weight moves up, it keeps the same rhythm up, flexing the muscles worked as hard as you can.
You should be able to do 6-8 reps. If you can do 10-12 times you have chosen the wrong weight or you alpha titan testo have not worked your muscles hard enough using the appropriate rate (the speeds you climb and lower the weight).
Do repetitions until the last one feels extremely difficult to do but does not cheat or change your body position to make one more . You have to get to the technical exhaustion, meaning you can not make any repeat CORECTA.
Once you can not do any correct repeat, rest for 10-15 seconds. With the same weight as the second mini-set. Now do normal reps as cadence. That means you can speed up the hardships when you get them up. It controls the weight and tensions the muscles. Lower your weight in 2-3 seconds. You can do 5-8 reps somewhere, but the number does not matter as long as you get exhausted.
Take a break of 10-15 seconds and start the third mini-set. Now make the relaxations as relaxed. Try to maintain the correct exercise technique, but use a fast cadence. Take down the hardships in 1-2 seconds and climb them as fast as you can, possibly help you a little bit of avant-garde. Maybe you will be able to make 3-5 reps. If you make more than 5 it’s possible that the first two mini-sets were too light or too much used to the third. The goal is not to make as many repetitions as possible but to get rid of muscle fibers .
Greater muscle mass, more pronounced definition

2. Death through rest-rest
This method involves executing mini-sets until you can do no more. That means continuing to add mini-sets after rest for 10 seconds until you can not do any correct repeat in a mini-set. As these sets are very effective but very demanding for the body, just 1-2 such sets per exercise.
The pause-rest set does not have a set number of mini-sets. You do them until you can not do any correct repetition. You start with a weight that you can do 6-8 reps. It does not really matter how many repetitions you are doing, it’s just to help you get an idea of ​​what weight to choose.
Repeat until exhaustion then rest for 10 seconds. With the same weight and a set until exhaustion. Continue on the same pattern: repeating to exhaustion, 10 seconds pause, repeating until exhaustion, 10 seconds pause … Do this until you reach a point where you know that you will not be able to make even one correct repeat.
3. Omni-contractions
The purpose of this rest-to-rest method is to achieve contractile exhaustion in all three types of muscular actions: concentric, isometric and eccentric. It is probably the most powerful approach to hypertrophy (muscle mass increase). The downside is that you can not make omni-contractions alone, you need a partner.

What power supply for mass gain with the crossfit?

Each athlete must follow a diet that suits their training program. Crossfit is a physical activity that requires a lot of effort and endurance .

Food consumed daily must meet the needs of the body to help him progress properly and thus gain muscle.

The diet adapted to the crossfit
To achieve mass gain through crossfit , it is absolutely essential to consume about 2800 kcal per day , less could cause deficiencies, too much could cause fat accumulation.

However, it is not simply about consuming this dose of calories, the nutrients are also dosed, ie 30% of proteins, 40% of carbohydrates and only 20% of lipids would be ideal.

Also, a basic essential point that every athlete should know, the crossfit rider must continue to drink at least 2 liters of water a day .

Foods that will meet the needs of the body
We will not be able to list all keto plus premier the foods in this article, but we will give you the basic rule to respect the 2800 kcal per day .

You will need 210 grams of protein per day, 280 grams of carbohydrates and 62 grams of fat. You will have a wide choice of protein meat, fish, egg … This will properly nourish your muscles. For carbohydrates, cereals, vegetables and fruits contain a large quantity .

As for lipids, butter and oil that you add to your recipes will be sufficient.

Some exercises to accompany the diet
There are a multitude of crossfit exercises. The box jump is among the best known . It’s about jumping on an elevated plane. There is also the push-up that is comparable to the pumps. The burpee is also very popular . It is done like a pump, but returning to the standing position and repeating the movement.

Men, in particular, also like the pull-up which is a complete pulling exercise at a bar , ideal for developing the muscles of the upper body.

Menu for a better mass
Morning : oats flakes (100 gr) , ham (3 slices), tea or coffee
Lunch : rice (250 gr), white fish (200 gr), green bean salad (200 gr)
Evening : white meat (150 gr) , steamed vegetables (150 gr)
Crossfit is a sport that helps build muscles . So that the exercises can provoke a real mass, it is essential that they are accompanied by a good food. You can take inspiration from the menu above to concoct meals just like your sports activity.

Remember the basic rules of 30% protein, 40% carbohydrate and 20% fat .

The correct deadlift technique

Pht performing the deadlift is one of the rules of successful and safe strength training. Like all basic exercises in bodybuilding, deadlift is one of the main components of a well-designed training program in the gym. The importance of this exercise is not necessary to prove.

In general, basic exercises in bodybuilding, fitness, powerlifting, power extreme and other strength sports play a fundamental role. This is the so-called base of any power sport. So, there are several types of deadlift: deadlift on straight legs, classic deadlift and deadlift sumo.

Naturally, the correct execution of the deadlift should be carried out independently of its variant. Among the main muscle groups involved in this exercise are the following muscles: thigh muscles, gluteus muscles, spinal straighteners. In addition,  supreme 500 male enhancement other muscles are also involved in this exercise, not performing the main movement, but participating indirectly. Such muscle groups include: abdominal muscles, latissimus dorsi, as well as biceps, triceps, deltas, and so on. Consider how the classic deadlift is performed. Classical stanovy load loads primarily the muscles of the front and inner thighs, as well as the gluteal muscle and extensors of the spine.

The technique of performing this exercise is somewhat similar to such exercises as deadlift on straight legs and deadlift sumo. However, there are some differences that make it possible to load the muscle groups characteristic of this variant. For example, deadlift on straight legs is designed primarily to work out the back of the thigh. While deadlift sumo accentuates the load on the inner surface of the thigh. So, when performing the classic version of the exercise in the initial position, the body parts are located as follows. The back maintains natural deflections: rounding of the waist should be avoided.

The legs are shoulder-width apart so that the knees do not protrude beyond the plane drawn through the toes of the feet perpendicular to the floor. In addition, the socks are turned to the sides of the center of the body at an angle of about 30 degrees. While driving, the gaze should be directed only forward or slightly up. The back should maintain its curves in all phases of movement. The beginning of the movement is carried out with the help of simultaneous extension of the joints of the legs and body. Thus, the movement must be coordinated and carried out as one whole and indivisible without stopping. The arms during movement are located in a plane perpendicular to the floor and passing through the bar of the bar.

This implementation is usually practiced in order to increase the weight of the raised projectile, but not to work out the muscles. In general, basic bodybuilding exercises are performed to work out muscle groups, and not to lift as much weight as possible. As for the distinctive features in the technique of performing various variants of the exercise discussed, the deadlift on straight legs differs from the classic deadlift mainly in the position of the legs.

Namely: the deadlift on straight legs is performed with slightly bent at the knee joints, fixed legs. That is, only hip joints are involved in the movement, allowing the body to bend and unbend. Sumo deadlift is different from the classic deadlift as well as the position of the legs. However, unlike the deadlift on straight legs, the deadlift of sumo actively engages the muscles of the thigh, especially the muscles of the inner and anterior surface. When performing deadlift sumo feet are located at a distance wider than the shoulders, while the toes are turned to the sides at an angle of about 60 degrees. While moving, the knees, as well as in the classic deadlift, move along the guide foot. Thus, the extensor muscles and the adductor group receive a large load in this exercise.

So, the correct execution of the deadlift provides the maximum development of the target muscle groups, which in turn maximally increases the effect of strength training and, accordingly, accelerates the achievement of the goal. Thus, basic exercises in bodybuilding and other strength sports create the maximum possible conditions for the growth of training indicators. However, subject to proper use of them and the presence of related factors, such as good nutrition and rest.

In conclusion, we want to give you a video of the Yougifted project, which clearly shows the correct deadlift technique. Also, on behalf of the editors of FixBody, we would like to acknowledge the merits of the channel in promoting bodybuilding and fitness and express real sporting gratitude to them.

The whole truth about egg white

The vast majority of athletes know about the magic benefits of chicken eggs. Many people associate the word protein with this particular animal product. However, bodybuilding has been overgrown with such a large number of stereotypes that an athlete often cannot find a reliable source of information. To this day, there are disputes about whether to use egg yolk, is it harmful? Today we will approach this issue from a scientific point of view, arguing each of its statements.

Egg white: what is it?

More than half a century ago, it became known that a chicken egg has a unique and indispensable amino acid composition for humans. This information has been verified repeatedly. All this is true. In the vastness of a foreign network, it is easy to find the necessary information regarding the relevant research of The New England Journal of Medicine, one of the most authoritative publications of the current time. The protein composition of the egg is ideal for both gaining muscle mass and for the processes of reducing subcutaneous fat.

The main advantage of egg white is not at all in its biological value, which by the way, can boast a high level of assimilation. Mass popularity due to the availability of this product. Chicken eggs have a low cost, which means that for a small amount you can get a decent amount of valuable protein. As for the numbers, one egg contains about 6-6.5 grams of amino acids, of which 3.8 g is in the protein itself. All the rest is the yolk. In turn, the yolk boasts the presence of omega-3 polyunsaturated fats, which must also be taken from flaxseed oil or fish oil. About 70% of the total weight of the yolk falls on these fats. So it turns out that they are not as scary as the media describe to us, but more on that later.

Damage to raw eggs

In Soviet times, sports supplements were not sold on store shelves, which is why athletes of that time tried to make supplements on their own. The most popular was a cocktail consisting of raw eggs, milk and cottage cheese. Sometimes honey is added to these ingredients. It was believed that such a drink has a high protein value. No matter how wrong!

A raw egg is very poorly digested by our body. The reason is the presence of trypsin inhibitor in the composition, which in turn is responsible for digestion. Recall that inhibitors are substances that slow down a chemical reaction, in our case – the process of digestion. In addition, raw egg white in every way tries to attach to itself the vitamin “H”, which creates a protective capsule, which in turn is simply not absorbed by the body, but is easily destroyed at temperatures above 80 °. Such heat treatment also destroys trypsin inhibitors. So it turns out that eating chicken eggs should always be accompanied by a cooking process with increasing temperature. The most efficient way is to boil them softly.

Myths about the dangers of eggs

It is important to understand, when it comes to the benefits of eggs, this means the amount of white and yolk. Separately, they no longer possess those positive properties. Why are the yolks ignored? The main reason is fat, namely, cholesterol, which allegedly leads to the development of atherosclerosis (a disease that adversely affects the work of the cardiovascular system). That is why it is recommended to use only a few whole eggs per week.

It is believed that a large amount of dietary cholesterol leads to the formation of fatty plaques in the vessels, which ultimately will cause irreparable harm to the body. The universal benefit of such a panic was experienced by manufacturers of sports nutrition. It is advantageous for you to use their whole non-cholesterol protein in banks, and not to buy cheap eggs in the store. This will certainly make them bankrupt. Unfortunately, many people simply do not know about the real benefits and the lack of such defects of chicken eggs as such. It is from here that every stereotype and myth associated with the harm of this product takes its origin.

Of course, the increased amount of cholesterol in the blood is bad, and the development of atherosclerosis is not at all a joke. However, it should be understood that there is both harmful and bad cholesterol, and both types are synthesized from the food analog. one beast test Food rich in cholesterol is not as harmful as it seems at first glance. It is necessary to realize that cholesterol in blood and food are two completely different things, before the second becomes the first, a lot of biochemical processes must occur.

All clue lies in lipoproteins – protein capsules that carry fat and cholesterol. Improper and unbalanced diet, as a rule, is manifested by a lack of protein and the presence of large amounts of fat. These conditions are quite extreme for the organism, as a result of which it begins to produce low density lipoproteins. If your diet is dominated by fatty foods, then the transport capsules should be appropriately sized. At the same time, the walls of the lipoprotein molecule are quite thin – this is the way the body preserves protein. As a result, during transportation, large cholesterol capsules are either stuck or damaged, thereby releasing all of the contents into the blood, because of this we see cholesterol plaques that impede the work of the cardiovascular system.

It turns out that all the potential harm of egg yolks comes down to a balanced diet. Of course, under conditions of lack of protein, any accepted cholesterol can have a rather negative effect on the body. However, bodybuilding requires a high-protein diet from an athlete, which means that all lipoproteins will be of adequate size with thick walls that will not collapse during transportation.

Cholesterol: yes or no?

Based on the foregoing, we can understand that the bodybuilder essentially controls the level of cholesterol in the blood. But many are interested in the question: “Do we need him?”. The answer is yes, definitely needed. It synthesizes the main male hormone – testosterone. In addition, all cell membranes begin to grow with the help of this substance. In general, its positive level is the key to muscle growth.

Scientific approach

Despite all this, we do not recommend you to use more than 12 yolks per day. Surely your food scheme does not have the necessary amount of protein to create a whole army of lipoproteins. So approach this issue from a scientific point of view, i.e. – without fanaticism. As for proteins, you can eat them indefinitely. By the way, one of our editors consumes more than 20 chicken eggs per day, of which 10 are whole. Every 3-4 months he conducts a full blood examination. No increase in harmful cholesterol is observed.

As for the methods of cooking, as mentioned above, the most rational method of “soft boiling” is the most rational, but the constant eating of boiled eggs quickly becomes boring. To avoid this, alternate different cooking options: soft-boiled, scrambled eggs with milk, fried eggs, etc.

Bodybuilding: Threonine and its benefits

Bodybuilding is a physical activity that aims to develop one of our muscles or a part of our body. This activity requires the deployment of extra energy compared to a person at rest. Sometimes during intense physical exercise, our muscle fibers are stressed and can be damaged. To repair and restore them, a sufficient protein intake becomes essential for the body for its rehabilitation.

Proteins are simply composed of different amino acid chains. There are 20 amino acids as predictors of protein, eight of which are essential; the body can not synthesize it itself, niwali keto but it can find them in some products. For bodybuilding practitioners, if you want to have optimal bodybuilding, it is sometimes necessary to have a nutritional supplement based on amino acids.

In the latter case, the daily protein requirements are from 2 to 2.5 grams per kg of weight per day.

The importance of threonine on the body during bodybuilding
Among the essential amino acids that play a fundamental role in the formation of proteins, we find threonine, a molecule that has the formula C4H9NO3.

Its proportion in proteins is of the order of 4%. Threonine has many benefits on the body, for example, we can mention:

• Its ability to dislocate fats in our liver. By this function, it also lowers cholesterol in the blood • It is an active agent on the intestinal metabolism that ensures a good nutritive blood-intestines exchange • Its effects on the maintenance of cellular tissues, hair and hair nails • The formation of collagen, tooth enamel and elastin • Its action on the protein balance, the formation of antibodies and the improvement of immunity • Its initiating effect of glycine and serine • Its favorable action on bone growth in children • Control of epileptic seizures.

Threonine-rich foods
The normal threonine intake for the body is between 0.5 and 1 gram per day, but this value may be higher for athletes looking to increase muscle mass.

However, the amount of threonine needed, depends on the weight of each person. To satisfy these threonine requirements, several foods can provide them. For example, all our meats, dairy products, eggs, beans, nuts, soya beans and wheat germs need to be introduced into our nutrition.

In case of intense need, it is possible to complete, after medical advice, a food in the form of capsules or tablets obtained by threonine deaminase which leads to its conversion to isoleucine.

How many calories in pear compote?

Whether you are on a Weight Watchers or diabetic diet, it is important to avoid overly sweet desserts. If you still want to enjoy yourself from time to time, then opt for light pear compote and no added sugar. In addition to savoring its delicious taste, you will enjoy the virtues of this fruit on your health.

Combien de calories dans la compote de poire ?

The calories in pear compote
It takes about 80 calories in a pot of 100 gr of pear compote. It is therefore a product to be limited especially purchased commercially. Always prefer a homemade preparation that will be much more dietetic especially as the recipe of light pear compote is very simple to achieve.

The homemade and quick recipe of pear compote
To avoid adding sugar to your recipe, avoid canned pears and prefer fresh ripe fruit. If cooking pears can be steam or pan, it can also be done with a thermomix.

Ingredients:
500 grams of pear
half a lemon
1 stick of cinnamon or a vanilla pod
1 small glass of water
Preparation:
1 – Peel and remove the seeds from the pears and cut into pieces
2 – In a saucepan, add water and fruits
3 – Cook 5 minutes
4 – Add the juice, the zest of the half lemon, the cinnamon stick or the vanilla beans
5 – Bake 15 minutes over low heat and covered
6 – At the end of cooking, remove the cinnamon stick
7 – Mix to avoid pieces or crush with a fork
8 – Pour into pots and sprinkle with cinnamon powder
9 – Enjoy hot, warm or cold

The benefits of pear
– Pear lowers the rate of bad cholesterol with its pectines.

– It improves the immune system especially thanks to the fibers that compose it.

– It activates digestion and facilitates intestinal transit.

– It slows the premature aging of the skin due to substances present without its skin that break down free radicals.

– It brings energy because it is a source of vitamin C.

– It stimulates brain activity thanks to the copper ions it contains.

– Pear reduces the risk of cancer being rich in vitamin K.
Lightened and good for your health, homemade pear compote is less caloric than that found commercially. It fits into your diet and will help you vary your diet.

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5 tips to increase endurance in 2 weeks

5 tips to increase endurance in 2 weeks

Endurance is an ability to maintain a sustained intensity effort over time . The longer you are able to maintain a high intensity, the better your results will be.

By working on the main factors of your endurance, you can increase it in two weeks, whether you are sports or not. To help you quickly increase your stamina , here are 5 tips.

1. Have a good breath
Whether swimming, running, crossfit or during a weight training exercise , it is important to know how to breathe. Even if it sounds a little silly, it’s the basis of any sporting activity!

First, you inhale and exhale through the mouth and nose to maximize your oxygenation, accompanying breathing with your belly . Watch your breathing during the session so that it stays regular and constant.

Then, keep a good posture during training: your shoulders relaxed, your back straight, and avoid bending so that your airways are not blocked.

2. Cross training
This workout is a great tool to increase your stamina. When you increase your volume, you must go gradually so as not to risk hurting yourself. Cross training is what is needed for the impatient. Because fundamental endurance does not exclude any physical activity!

You can increase your endurance by making volume in a pool, on cross-country skis, a bike, etc. The heart is not really interested in what the rest of your body can do with the blood it pumps … Developing your lung and cardiovascular skills is very good in a pool or on a bike.

3. Monitor your diet
Choose light meals, rich in complex carbohydrates and easy to digest , at least two hours before your intense session. We must keep a diet that is balanced in carbohydrates, proteins and good lipids during the week to maintain a proper energy level and be attacking! Hydration should not be neglected: as a reminder, it is essential to drink before, during and after training. Opt for an isotonic drink if you expect the workout to be stressful.

4. Do muscle building exercises
To increase your stamina, regular muscle strengthening exercises are necessary. It’s not about becoming a professional in this discipline. Abs, pushups or push-ups are recommended exercises . You can do these exercises quietly at home.

These exercises will increase your strength and resistance without investing in specific equipment.

5. Do the split.
It’s a type of exercise that has several benefits that can help you increase endurance and get the most out of training.

Improve cardiovascular abilities. An endurance race sometimes exhausts . By splitting, your anaerobic capacity increases. And when you combine it with your aerobic capacity, you will become faster.

To relax after a workout, swim or include swimming in your routine . It has the advantage of working your upper muscles, which are generally poorly developed in runners. It is possible to swim at home half an hour after training for a good rest.

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Karine Larose, the specialist of our weight loss?

But the advice of a specialist can be a great help to take control in hand effectively. In addition to guiding you in choosing the method that suits you, the slimming coach gives you the moral support and tips necessary to achieve your goals. That’s what Karine Larose, the weight loss specialist, does so well.

Who is Karine Larose? Biography
A graduate in psychology and kinanthropology, Karine Larose is a kinesiologist, specializing in motivation training. Former columnist and TV presenter on fitness, Karine Larose continues to share her experience and knowledge both in the media and through literary works.

Indeed, Karine Larose is the author of several books on behaviors to adopt for a healthy life. Zero Diet 2: 100 new healthy and tasty recipes, I take control, 10-4: Healthy losing 10 pounds in 4 weeks and The New Living Guide Plus are some of his books. The specialist toning also offers on his blog various articles to lose weight, eat healthy, lose belly, apply to physical exercises and have a slim body and firm.

Toning and weight loss with Karine Larose
Karine Larose is the ally you need to get rid of your excess fat. The weight loss specialist offers a series of dvd perfectly realized, in which it presents various methods to arrive lose weight, whatever your needs. Films have the advantage of offering visual support that you can easily follow.

The Walk to Shape DVD is a nice introduction to the world of Pilates training. You will see easy exercises to gently start your slimming program. Then continue with the video Dance and Burn to climb in effort to the rhythm of various musical styles.

With the Bootcamp video, you begin to push your limits, while the Kickboxing video card is specifically dedicated to the amateur combat sports.

Karine Larose also presents special videos such as Yogaflex, 30 minutes a day of Yoga practice, Allez hop on the move, a DVD specifically dedicated to children and Extreme buttocks for total firming of the buttocks.

Take charge with Karine Larose
Karine Larose’s solutions allow you to take charge and lose weight quickly. Moreover, you can communicate with the specialist through the contact form or via his Facebook and Twitter pages. You will also find on these pages some exercises and tips to apply.

The Zero Diet Cookbook is essential to support your physical efforts with a balanced diet.

You are fat and you want to lose weight? Nutritional coach-slimming Karine Larose accompanies you through her recipes, tips and training videos that reveal all the secrets of weight loss.

 Source Link:

 

https://www.youtube.com/watch?v=w4uXNlJEnvw

 

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How many calories in panzanella?

How many calories in panzanella?

Tuscan traditional specialty , panzanella combines sun vegetables, anchovies, olive oil, basil … and stale bread. Apparently rather healthy, we would add it to our diet slimming recipe. But by the way, how many calories does panzanella contain? Not much, rest assured: with about 185 kilocalories per serving , panzanella is not likely to give you fat!

Panzanella, perfect for a light menu

Low in calories, panzanella also has the slimming strength of all salads: its crudités, to chew at length to prolong the pleasure while letting come the feeling of satiety.

And if you make panzanella with croutons of wholegrain bread , you’ll really have it all: high in fiber and with a very low glycemic index, the whole bread will satisfy you without shaking your blood sugar.

The nutritional advantages of the Tuscan salad
Carbohydrates, fats, proteins … : I dine as a salad meal , panzanella allows you to compose a very balanced lunch, to consume at home or take away.

Its vegetables bring you a good dose of antioxidants, essential to maintain your health in the short and long term, while anchovies contribute to your protein and omega-3 intake.

As for olive oil, essential ingredient of the famous Mediterranean diet, it is your ally against many diseases, including cardiovascular!

The main defect of panzanella? Resolutely omnivorous, it will unfortunately not be suitable for those who practice a vegetarian diet or without gluten.

Slimming recipe: panzanella with wholemeal bread
Ingredients for 4 persons)
400 grams sourdough whole bread, stale
5 large organic tomatoes
1 onion
1 cucumber
4 anchovy fillets in olive oil
black olives
a bouquet of basil
organic olive oil, first cold pressed
wine vinegar
Preparation
Soften the whole bread by dipping it in fresh water for a few minutes.
Then crumble the bread in the bottom of the plates, then add 2 parts olive oil to 1 part vinegar.
Cover the bread with the tomatoes and cucumber , cut into small cubes, then with the onion, finely chopped, and the anchovies.
Finally, sprinkle with chopped basil, and finish with a last drizzle of olive oil.
Italian cheese lovers will be able to complement this recipe with a few slices of mozzarella di bufala.

Peckish ? Do not give up too quickly to your pizza cravings : also of Italian origin , the tasty panzanella will delight your taste buds without spoiling your slimming diet!

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