exercise

Recruitment mixed grip

 

Main muscles performing the movement: Medium back

Other muscles involved in movement: Biceps, lats

Level: Advanced

 Method of execution

•  Hold the lever slightly wider than shoulder level, putting one hand in the catches and the other in the grip.
• Bend your legs at the knees and sit down, so hanging on his hands.
• Tighten your torso, not to twist and shake without lifting your body up.
• When your chin crosses the line of lever start releasing.
• If you have a special program through a series of contact grip in even numbered series.

  

Food

Roasted beet improve sports skills

 

 Consumption of foods rich in nitrates, such as beetroot, before sports improved performance and increased durability. It is believed that nitrates contribute to dilate blood vessels and improve circulation. The drink is useful for athletes as it gives them strength and energy to achieve better results in racing games. To be effective, it is necessary to drink at least 2 cups of juice a day, experts recommend.

MMA

15-minute workout for legs on the method of  Tabata

Your feet contain a large arsenal of muscles. Create a workout that is designed precisely in this area with cardio elements and get a serious challenge. Get ready to sweat sound and displayed by training you will learn to appreciate every second of your rest. 

Here is the workout for lower body Tabata method:

Exercise 1: 250 single skip rope or 100 double (with a jump when the rope passes under you twice)

Exercise 2: Tabata - squats
maximum of 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 3: 250 single skip rope or 100 double

Exercise 4: Tabata - walking with attacks
maximum of 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 5: 250 single skip rope or 100 double

FOODS

5 foods to maintain health

1. . Yogurt -  Yogurt contains calcium, potassium and protein. Its regular consumption is beneficial for digestion and heart health. Yogurt contains live lactic acid bacteria, which have strong antimicrobial activity and inhibit the multiplication of harmful microbes in food and intestinal.
2. Eggs - Eggs can be part of a healthy diet.
   Complete proteins, which contain important for muscle strength, providing constant energy and contribute to our satiety. So breakfast, including eggs, can suppress hunger and reduce total calorie intake during the day. In eggs contain many important health vitamins - D, A, B6, B12. Can be a means of maintaining slender figure.
3. Kiwi - Kiwi is an excellent source of vitamin C - content is higher and that of portokalite. Kivito contains lutein which prevents blood clots and eye diseases as macular degeneration.
4. Nuts - Nuts contain valuable nutrients and are an important element of a healthy diet. They are useful in the fight against belly fat and the regulation of appetite. To take advantage of the health benefits of nuts, you need to eat a handful of raw and unpeeled nuts, almonds and hazelnuts a day. Walnuts and hazelnuts help reduce cholesterol, and almonds to regulate blood sugar.
5. Broccoli -  Broccoli is good for digestion and maintain immunity because they contain vitamin C, potassium, calcium, beta carotene, fiber. Broccoli is good for men. The vegetables helps the prevention of heart disease and cancer of the bladder, which is more common in men.

Cold water can relieve muscle pain

 Immersion in a bath of cold water after exercises can relieve muscle pain, according to scientists. They are not sure about the side effects that could follow, and how long it should remain immersed in cold water. Experts say there is little research on the so-called cryotherapy, despite its popularity in the treatment or prevention of muscle soreness after exercises. Participants are asked to enter the tub where the water is around 10-15 degrees Celsius, after having loaded physically. They remain in cold water between 5 and 20 minutes. Generally, the procedure relieves pain of the participants in the next few days with about 15 - 20%. Although studies collectively find some improvement, scientists are not able to identify strandarten method of "treatment" based on the procedure. The method is not recommended to be applied, as its pros and cons are not yet completely clear.

Comb simulator for good cardio workout

With this fitness equipment, unlike other cardio equipment, to train a large number of muscle groups.
Rowing burns more fat than  swimming. While the exercise of rowing simulator forests from 700 to 750 calories per hour.While you are sitting down, muscle groups, arms, legs, buttocks, back, abdomen and chest work continuously. In this cardio workout not  use  the joints, but focuses on the muscles and flexibility. Rowing simulation exercises look very easy, but it requires proper technic, which should lead to better efficiency. For regular exercises with rowing simulator, visible results can be seen from two to three weeks after the first workout, but only if proper technique training. In the beginning it is better to start with less time and with more rest between sets, and over time increase training .Rowing Simulator is extremely beneficial to cardiovascular and respiratory system.

Happy meeting in 2012

 

 Fighters, cheerfully welcoming the New Year, let us in after 2012 be even better and rebounds, as the ring and in life!