Jumping on  rope

Jumping rope is an effective cardio exercise, which reduces the risk of cardiovascular disease, improves muscle endurance, coordination and agility.Besides the positive health benefits, jumping rope helps maintain a nice figure and burn calories. One hour a day, jumping, can burn up to 1000 calories.Cardio exercise works of many muscle groups at the top and bottom of the body and stimulate small and big round of blood circulation. In the beginning you start with 5 minutes a day jumping for 3 weeks.Of the fourth week minutes may be increased to 10 but not more, to avoid excessive load on the muscles and cardiovascular system.
Jumping rope improves:
- coordination
- agility
- speed
- endurance

WORKOUT

3 exercise for a stronger back 

The strong back is essential for lifting heavy weights, and furthermore it looks good. Here are some selected exercises that give you extra stability of the body.

Recruitment

Objectives: The lateral muscles, and trapezoid
This great exercise builds muscles on the back, top and side loading of the torso. The wider grip is  better for you.To run it properly grasp the lever to raise a Cult.  Until your chin does not remain above the lever and then lower the bottom slowly.

Hammers

Objectives: The lateral muscle, trapezoid.

A primary muscular effort, which also effect the amount added.
Hold the the lever with weights at the level of the knees. Bend slightly forward, as cargo the hips and keep  in natural form. From this position  to pull the lever the spine, and then it slowly return to starting position.

Retching a trapezoid

Objectives: The top of the trapezoid.
This movement is very small amplitude, which means it can be used heavily to build a strong upper back.
Hold the lever shoulder-width apart, holding it straight, extended straight down with your hands. Raise your shoulders and hold for two seconds and then remove slowly.

EXERCISES

Challenge 5-50

 

Test your muscles and endurance with this intense workout, which consists of exercises with own weight.

Do 50 repetitions of each of these exercises. Save time that you have completed training and next time try to make it faster.

Squats

Stand with hands behind head, puff out your chest forward and elbows slightly backwards. Begin to "sit" down and bend knees and bring the body down, maintain proper curvature of the spine. Squeeze your buttocks muscles and stand up  in the starting position.

Jumping Jack

Start with your feet apart and both hands relaxed at sides.  Raise your hands up and jump, so that both his legs farther apart. Then jump again to get your feet in the starting position and hands too.

Climber 

Start in the pushup position. Keep your head in line with the body, pull your right knee to chest and then back. Then do the same with the left leg.

Pushup

Take the classic pushup position: legs straight, hands under shoulders. Now tighten your abs. Keep your body up and push , so chest touch the floor. Then up until your arms become straight.

Аbdominal press

Lie on your back with your knees on the floor. Place your hands behind your head. Keep your neck straight and use your abdominal muscles to peel off the shoulders off the floor a few inches. Then sit back and repeat.

VIDEOS

GET UP AND DO IT AGAIN !!!

MIKE TYSON BOXING

MMA

MMA MOTIVATION

Food

Beet juice gives strength to athletes

Beet juice helps to increase endurance during physical activity, a new study from the University of Exeter, England. The drink is particularly useful for athletes as it gives them strength and energy to achieve better results in racing games. The content of beet includes average 88% water, 1.2% protein, 9.3% carbohydrate, 0.9% mineral salts (potassium, calcium, phosphorus, iron, sulfur, iodine), small amounts of vitamin C, carotene, vitamins B1 , B2 and B12. Useful drink helps to dilate blood vessels, lowers blood pressure and improves circulation. Furthermore juice affects muscle tissue, reducing the oxygen content of the muscles needed for their operation. Reflects the overall impact on the performance of physical actions, regardless of their intensity.

Food

10 foods to fight inflammation

1)Pineapple Pineapple has an anti-inflammatory cocktail for the body. It offers a mix of vitamins, antioxidants and enzymes such as bromelain. It protects against colon cancer, atrio, macular degeneration of the eyes. You can drink half a cup pineapple juice 2-3 times a week.

2)Olive oil

Extra virgin olive oil variant is rich in monounsaturated fats. They along with polyphenols reduce inflammation in cells and joints. Take 2 teaspoons per day.

3)Cherries
If you eat a ripe 45 cherries a day can reduce the risk of tendinitis, bursitis, arthritis and gout. They also reduce the risk of chronic diseases and metabolic syndromes.

4)Dark chocolate
The flavonoids in dark chocolate reduce the accumulation of plaque, reducing the risk of heart attack and embolism. Because chocolate is high in calories, so limit yourself to half a day at least 70% cocoa.
5)Turmeric
Polyphenol that gives the spice its yellow hue, has anti-tumor, anti-inflammatory and anti-inflammatory properties. It also inhibits the growth of plaques that are associated with Alzheimer's. Sprinkle half teaspoon on the fish or chicken to add color and flavor.
6)Wild oily fish
Mackerel and other wild fish contain a good dose of omega-3 fatty acids protect the heart cells, brain and joints. DHA and EPA in the reduced risk of colon cancer. Eat your fish 200 grams per week.
7)Linseed
Rich in protein and fiber, these seeds are very tasty with yogurt or on cereal. Their oil is high in omega-3, which puts them closer to the fish in good for the heart and brain food. Dose: 1chaena a tablespoon of ground flaxseed per day.
8)AlmondsThese energy-rich nuts lower bad cholesterol because have plant sterols. Moreover, benefit diabetics by lowering blood sugar. They are also rich in amino acids that increase levels of testosterone and muscle growth. You can eat in 1 / 3 cup unpeeled almonds a day. Their skin is full of antioxidants!
9)Apples
In an apple a day reduces the swelling of any kind due to quercetin - a flavonoid that it is in the skin of red onion. It reduces the risk of allergies, heart disease, Alzheimer's, Parkinson's, prostate cancer, and lung. If you choose a red - they contain more antioxidants.

10)Full grain
Oats, wheat, barley and brown rice are rich in fiber, which soothes inflamed tissues, while keeping the heart and rectum.
Not all cereals are good - these are not whole grain may be high in fat, which in turn increases inflammation.

FREERUN

How to do human flag

Human Flag  is a bit mythical exercise. Everyone talks about it, but few have seen or done in reality.

Swing
Deflection is a lever with a narrow grip and bend your knees 90 degrees. Turn the legs right side, if you want to touch the lever with your hips. While turning right, push with your left hand. Do the same with the other party different arms and legs and get beat in practice. Do as many repetitions and rest for 30 seconds. When you become stronger in this exercise, you can start to do it with straight legs, and even begin to hold - for example a 45 degree angle for several seconds.
Side V-up
Lie on the floor on his left side, legs straight, right arm folded behind your head. Raise your legs and torso, trying to touch your knee to the Forearm. Do 4 sets of 10 reps on each side.Press - wheel
Lie on your back and start moving your feet pushing pedals like a bicycle with your hands behind your head. Twist and tighten your torso so that each repetition touch different elbow and knee.Start with 10 reps, then 9, 8, and so until you reach 1. Then relax and do less torque abdominal press - lift knee and touch it with the opposite elbow (if running). Count in the same way - 10 reps, then 9, 8 down to 1.

FOOD

Nine tricks for a healthy heart

1. Plenty of milk

According to a recent study sponsored by NHLB, showed that people who do not eat much saturated fat and consume more than three times a day of milk, yogurt or cheese are good blood pressure, almost four points lower than people who take this intake in half. High blood pressure can damage arteries, increasing the risk of heart disease or stroke. According to research low-fat diet is a good choice because it also contains less saturated fat.

2. Try new moves

Thirty minutes of exercise in tai chi - a Chinese soft martial art that includes consecutive slow movements and relaxation - can reduce your blood pressure. 

3. Fishing 

Heartbeats during your vacation can be an indicator for risk of heart attack. The higher is, the more danger there. A recent survey of Harvard Medical School, people who eat five or more fish such as tuna or salmon per month, had 3.2 fewer beats per minute than those taken once or less fish. 

4. Drink fresh juices

Pomegranate juice helps to relax the arteries. A recent survey by the National Academy of Sciences USA, pomegranate helps reduce accumulation of cholesterol by almost 30%.

5. Sprinkle with soy sauce

Less daily serving of soy sauce to the food (dark, not light) helps to combat dangerous substances for the heart that come from smoking, overeating and diabetes, according to the National University of Singapore.

6. Laugh more

People who watched comedies like "Something About Mary" have better blood flow, compared with people who have watched movies like "Saving Private Ryan" or so says the Medical University in Baltimore. Dr. Michael Miller recommends 15 minutes of laughter a day. 
7. Do not sleep Save
People who sleep less than 5 hours a night are 30% higher risk of heart disease than those who sleep 8 hours. Too little sleep instill chaos in hormones, blood sugar and blood pressure. 
8. Breathe deeply
You can reduce your blood pressure through breathing - such as taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day for about two months.
9. Feel the rhythm
A group of scientists at Oxford University have found that slow and meditative music can reduce your good heart rate, while fast music rhythms, increase blood circulation and breathing.

Fitness part 2

Fitness workout

Weight loss

The goal here is to reduce calories and accelerating metabolism to burn the calories.
This means that exercises should be part of a strategy for weight reduction. The other half of this strategy is finding smart diet that is right for you and which is composed of health, so as not to damage your health. 

Sample weekly schedule:

• Monday: 45 minutes simulator
• Tuesday: Workout for chest, arms and abdomen
• Wednesday: 60 minutes swimming
• Thursday: Training for the back and legs  Thursday: Training for the back and legs
•  Friday: 45 minutes veloargometar
• Saturday: rest
•  Sunday: rest

Fitness part 1

Fitness workout

There are many ways to classify types of fitness training, but for most practical purposes e easiest to focus on the desired end result. This article will look at training for muscle building, weight reduction and strengthening of heart- vascular system.

Muscle Building

If you are too weak or feel that you need a little more power, this is your kind of training. Training should lead you in muscle growth. If one kind of training does not change it in until centimeters show progress.By gradually increasing your weight your body adapts to increased demands, leading to stronger and bigger muscles. Maintaining the same weight week after week is good only as long as your strength grows. For overall health should be made and some cardio - vascular exercise, of course, but no more than necessary. You need to get rid of some calories to grow muscle, stretching is just so. Suppose you train five days a week. 

Sample weekly schedule:

• Monday: workout chest and arms
• Tuesday: 45 minutes of simulator
• Wednesday: workout back and abs  
• Thursday: 45 minutes stationary bike
• Friday: workout for legs
• Saturday: rest
• Sunday: rest

Cardio - vascular exercises and stretching

Those who intend to live long to start with this kind of training.
Here exercises are jogging, walking- fast and slow, sprinting, cycling, swimming.

All these activities require the most- much effort from the heart and it works 70-80% of maximum heart rate.

• Sample weekly schedule: 
• Monday: 45 minutes jogging and sprinting
• Tuesday: General practice, including many types of stretching exercises
•  Wednesday: 60 minutes swimming
• Thursday: rest
• Friday: 45 minutes stationary bike
• Saturday: two hours climbing to the dynamic cross
•  Sunday: rest

Note: If  haven't  very active lifestyle you give- intensive relax while your body adapts.

Fitness

4 fitness exercises for sculpting the figure

Here are some tips for different group of muscles that can train without special training and instructor.

1. Biceps and triceps

For the exercises you can use dumbbells or a bottle filled with water. Exercise may be the most different. Here is an example. Get into pushup position, with your legs slightly apart. Transfer the body weight of the left arm and leg and grab the dumbbell with your right hand. Start movements like rowing with a radius close to the ribs. Strive to maintain correct posture during exercise. Do 3 sets of 10 repetitions, then change hands. 

2. Pectoral musclesStrengthen the chest muscles with the operation of push-ups. At home use a table or desk to prop. If you feel well prepared, make a series of ground. It is necessary to carry out at least 3 sets of 12 repetitions to achieve the desired effect . 

3. Abs

Abdominal muscles can train with crunches. To ensure proper performance, lie on the ground and lift your feet on the bed. To complicate the exercise can put a few books on his belly. Early start with 2-3 sets crunches, then gradually increase their number. 

4. Leg muscles

This group of muscles can be trained with squatting or climbing stairs. With each series can gradually increase the rate at which climb stairs, so unless your leg muscles will improve circulation and condition of the cardiovascular system.

TAE BO

Tae Bo training body and mind in a fun way

Tae Bo is a form of cardio boxing, which was developed by Billy Blanks taekwondo. Nowadays Tae Bo is becoming more modern way to burn excess weight and maintaining good physical shape. Broadly Tae Bo is a type of aerobics that includes cardio workouts that focus on mind and body. So Tae Bo has great benefits for both the physical and the psychological condition. Training can improve balance, flexibility, coordination and operation of the cardiovascular system. In Tae Bo are taken mainly philosophy of self-awareness, confidence, discipline and some fighting techniques of Taekwondo. These elements, combined with techniques from boxing and dancing, fail to link mind and body into one, thereby improving mental acuity, physical strength, coordination and concentration. One hour workout burns 500 to 800 calories, which is two times more than conventional aerobic exercises.

FITNESS

Strength training protect against cancer

Men who visit the gym at least 2 times a week, are protected from cancer by 30-40%. The study has covered more than 8,000 men aged 20 to 80 years over 20 years. Scientists prove that essential for these results is the presence of muscle mass, which is achieved with regular exercise and strength training.

Benefit the health of men in this direction are aerobic exercises. Doctors advise path also used by them, alternate running with walking for at least 20 minutes per workout. Oncologists concluded that a healthy lifestyle and diet are the basis for cancer prevention.

5 super foods anti-aging

5 super foods anti-aging

1) Broccoli

Contain have chemicals that help to detoxify the body and prevent cancer. 

2)Eggs

Strong source of protein, which while not expensive. Many people believe that eggs raise blood cholesterol. Not quite right. Eggs contain choline (vitamin B4), which reduces the load in the brain, which in turn may reduce the risk of Alzheimer's. These powerful sources of protein and protect your bones. Antioxidants and other nutrients in the yolk and protects the retina of the eye by ultra-violet rays of the sun. 

3)Beet

You need to eat green food, but do not forget red. Beets expands blood vessels, improving blood flow throughout the body. They are saturated with iron, which helps transport oxygen and prevents anemia.
4)Blueberries
It may be that blueberries have a strong influence on the fight against tumors.

5) Tomatoes
Saturated with lycopene, carotenoids pigment that keeps many colon, lungs, skin, and reduces the risk of prostate cancer.In addition, results were seen in reducing the risk of heart problems and cataracts.

3RUNNING

This is freerunning video. In the video has got different somersault.

PARKOUR

Parkour is the art to deal with only the skills of the human body passes of any obstacles. 
Parkour is not just sports, even less - extreme. He has and its philosophy. Frenchmen are its founders David Belle and Sebastian showing off .Tricks in parkour called vaults.Their combination is called Flow.The main goal of parkour is the mind and body of practitioners to become one.Many people confuse the sport with Freerun or Street triking. Parkour-Moving from point A to point B in the most rapid, efficient, smooth and quiet way. 

Parkour is filled with 100% adrenaline.

MMA motivational

MMA

MMA 2

Top 10 most influenced fighters in the history of MMA

10)Fedor Emilianenko

In the short history of combat sports MMA, Fedor Emelianenko takes place so low because he  hasn't contributed to change in comparison with the other nine players from the rankings.Fedor is seen as No. 1 in Japan and Russia, which he fully deserves.
9)Wanderlei Silva
If you ask the familiar fan who has watched the various MMA organizations over time, which is the most impressive player in mixed martial arts, most likely in 8 out of 10 answer you hear the name of Wanderlei Silva.Silva was conquered Japan for 5 years, stopped legendary fighters, champions and future big names in martial arts at that time.He goes against a lot heavier than its competitors and is a show for fans.
8)Tito Ortiz
Unfortunately, many people believe he gave due consideration to their fans.For the time Tito was one of the most dangerous fighters in the UFC. He is a former champion in the heavyweight and defended his title 5 times.
7)Bas Rutten
It is one of the pioneers of mixed martial arts (MMA) and one of the most respected striker in the sport. Once retired becomes commentator Bas is PRIDE FC in Japan and it is clear that when all the talk Bas listen.
6)Ken Shamrock
Known by many as the most dangerous man in the world, Ken Shamrock was also a pioneer in fighting sport MMA. Becomes known for his grappling skills. He found the club and Lion's Den, from which came many good MMA fighters at the time.
5)Frank Shamrock
It is known as possibly the first complete and neat MMA fighter in history. He can stand and demonstrate striking skills against good fighters, kickboxing and muay thai contestants, while able to play longer on land, against the best in grappling fighters.
4) Randy Couture
Known for its great grappling skills, Couture is the only one who won the UFC title five times. Among the less familiar fans, he is known as a young guy who beat older and younger than him fighters.
3) Kazushi Sakuraba
In this list you can not miss Kazushi Sakuraba. To the east it influenced many of the competitors. Sakuraba in Japan is like Pacquiao of the Philippines and Fedor in Russia.

Sakuraba is known for his impressive fighting skills and his refusal to submit. 

2)Chuck Liddell
He is most famous face of MMA. He is the darling of many avid and not so avid fans. He has appeared in magazines, ads, T-shirts ... everywhere. Everyone wants to be like him.
1)Royse Gracie
Skinny type is known as Royce Gracie and is also very popular among all fans of combat sports. Besides him, many people are familiar with MMA. At the beginning of the UFC many people do not know the techniques of Brazilian jiu-jitsu techniques currently  use almost all MMA fighters worldwide.

MMA (Mixed Martial Arts )

Mixed Martial Art  a combat sport in which two competitors try to achieve dominance over each other using a wide variety of permitted martial arts techniques, including  hit  and wrestling (grappling). Well-known MMA organizations around the world are UFC and Pride. Battles in these tournaments are very serious and dangerous. Fighters from around the world trying to impose as favorites, but few succeed .

Freerun

Freerun is the name of sport combining the disciplines parkour and street triking. In parkour, elements are limited  without any moves in a more rapid passage of a track or obstacles. In freerun , restrictions were removed and the focus is more impressive transition from point A to point B.

Freerun be included in  somersault, a series of spectacular vaultove.

The main Salta used in freerun are: front somersault, back somersault, side somersault . More complicated combinations include a series of somersault, somersault with degrees somersault from walls and other  surfaces. Another element in the freerun are vaultove. In use freerun vaultovete taken from parkour, including any variants thereof. Examples are vert vault, straddle vault, reverse vault.

3RUN