Carved to perfection your upper body using Tabata method

Total duration of training: 23 minutes
Structure: Cardio warm-up (3 minutes) + real part (20 minutes)
Number of rounds: 2
 Cardio warm-up:
1. High lift knee to opposite elbow (1 minute)

2. Tap Jacks (1 minute) 

3. Side attacks touch the ground (1 minute)

The main part
1. Bitcepsovo folding dumbbells - 20 seconds

 

Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds




2. Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds

 

Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds
 
3. Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 




4. Flaysove with dumbbells for chest bench press - 20 seconds

Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds
  

5. Pulouvar with dumbbells - 20 seconds

Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds

 

6. Press with dumbbells over head standing - 20 seconds

Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds

Repeat one more time (to make a total of two rounds) this sequence of exercises. 






 Тhis is the all workout :

5 Healthy Tea

Star anise tea - hranosmilaneto.Mozhete improved to make it by taking an entire star-pod and leave it to brew a cup of hot water for at least 10 minutes. If stomach upset tea drink slowly in small sips.Peppermint Tea - control food intake. Peppermint tea is an excellent choice for those suffering from indigestion or intestinal infections, in addition improves immunity and has anti-cancer properties.Green Tea - accelerates metabolism. You can drink 2 to 3 cups of green tea a day, the best way is to make it brew for 2-3 minutes in water at October 85 degrees.Tea Rose - say goodbye to constipation. Rose tea contains vitamins A, B3, C, D and E, which fight infection. Last but not least, pink tea will save you from constipation and help weight loss.Oolong Tea - prevents zatlastyavane.Oolong lowers cholesterol, stimulates lipolysis and thermogenesis, while also reducing the re-deposition of maznini.Piyte 2 cups Oolong day, let it brew from 30 seconds to 5 minutes.

5 foods rich in calcium

The mineral is not only available in milk and its capabilities are not limited to, that makes you stronger and healthier bones. Calcium plays an important role in muscle contraction, well working heart and the body's metabolism. Furthermore, if you do not take the risk of lack of good blood clotting, bone fractures, osteopenia, or bone softening increases with time. 
Yogurt 
250 ml yogurt contain 40% of the recommended daily intake of calcium.
Mozzarella
42 grams of mozzarella cheese contains about 33% of the recommended daily intake. 
Cheese is generally a good source of this mineral. You can cut a portion of the mozzarella slices and serve it over sliced ​​tomatoes with basil and olive oil, or add it to scrambled eggs for a rich proteins and calcium nutrition. 
Tofu
 Half a cup of tofu contains about 25% of the recommended daily intake of calcium.
Orange juice
 200 ml orange juice contains 25% of the recommended daily intake of calcium.

10-minute formula body as a magazine cover

No matter how limited your time, this 10-minute formula for sculpting the entire body will help you discover the charm fit and athletic body within a few months.
The excercises:

1. Dumbbell Chest Press on Stability Ball 15-20 reps

2. Squat Shoulder Press 15-20 reps

3.  Shadow Boxing
4. Bench Dip 15-20 reps 
5. Bent-over Dumbbell Row 15-20 reps for each hand

Unscrew the upper body for MMA

For races in the cell are needed strength, endurance, flexibility, psyche and adequate training. This training is provided by the manager of TFW, John Anilo loaded muscles mainly in the upper part of the body.

Involved muscles: Chest, back, shoulders, arms, abs
Level: Beginner and Intermediate
Frequency: Do the workout three times a week, leaving at least a day to rest
Time: about 45 minutes

ROUND 1
Shoulder press 3 x 6
Pushup on medicine ball with alternating hands 3 x 10 (each side)
Russian twist with medicine ball 3 x 15 (each side)
Break: up to 2 minutes total
ROUND 2 
Recruitment weighing 3 x 8
T-pushup with dumbbells 3 x 5 (each side)
Medicine ball slams with 3 x 15
Break: up to 2 minutes total
ROUND 3
Leg press with dumbbells alternating arms 3 x 10 (each side)
Biceps lever and folding towels 3 x 10
Twist with medicine ball 3 x 8 (each side)

11 FOODS FOR DIFFERENT ILLS 

1. MUSCLE PAIN 

SOUR - A bowl or 2 cups juice daily before and during exercise.

2. LOSS OF MEMORY

SUNFLOWER SEEDS - quarter cup a day.

3. SMALL MUSCLES 

APPLES - everyday  1 apple.

4. HARD CONCENTRATION 

EGG - everyday 1 egg.

5. DEPRESSION

BROWN RICE - one cup of cooked rice  daily.

6. AGING SKIN

ORANGES - one day or 200 ml. juice.

7. INSOMNIA  

CHICKEN - about 100 grams a day .

8.PUFFY EYES 

GREEN TEA - a one cup per day after meals. 

9. UPSET STOMACH

MINT - chew 1-2 leaves after dinner.

10. LACK OF ENERGY

BANANAS - one day.

11. ANXIETY

PEANUTS - quarter cup each day.

             WORKOUT WITH DUMBBELLS

1.Dumbbell Straight-Leg Deadlift

 Take dumbbells. From straddle the width of the hips without additional bend knees start to bend from the waist, while the body stands almost parallel to the floor. Hold, then lift your body to the starting position while moving the weight down, keep the dumbbells as far as possible close to the body.

2.Thrusters 

 Squat until upper thighs take at least parallel to the floor position (the deeper the squat, the better). Forcing your body up to the starting position while lifting arms with dumbbells straight up. While squatting and standing up, keeping your back as possible straighter.

3. Dumbbell Row

 From upright posture lean forward while standing torso almost parallel to the floor, knees slightly bent and arms with dumbbells are stretched down (toes pointing outward). Bend your elbows and raise the dumbbells sides. Hold for a moment in the up position and remove the dumbbells.

4. Dumbbell Squat Thrust