Start with a warm-up sets of 12 repetitions with a light weight, then take another 6 sets, increasing the weight of the set to the Setu. Weight must be chosen so that in the last 2 sets you could do no more than one repetition! Each set shall bring to full muscle 'failure'! Arnold ShvartseneggerIz principles Uaydera use only – partial movements. This principle is optimal for squats. Do sit-ups in half and a quarter of the amplitude under the supervision of the belayer partner. With the growth of fitness exercises in a complex type of powerlifting and weightlifting. Do not chase them for the result. Use them to 'pump'! Better for a bodybuilder are: – Deadlift * – * presses the breast – the lift in * chest – push.
Well, now let's look at what intensity. Sometimes you have to read that in order to increase the intensity of a bodybuilder to do the exercises quickly, less rest, and ultimately reduce duration of exercise to 40 minutes. For starters I recommend the opposite approach. Suppose your workout lasts about an hour. Stretch it to a half hour. If you hurry, you only knock the breath, start to choke and not deal with weight. Keep the movement slow, calibrated and plenty of rest between sets.
In bodybuilding There is a persistent myth that you should start with small weights. I sometimes see in the hall of builders who practice 'Pumping'. Take the dumbbells and light weight make an infinite number of repetitions.
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When I hit my opponent, I want him to spit blood … "Experts Bagua, exactly the same as those who improved in Taichi and Qigong are able not only to destroy the enemy, but also to treat people the internal energy. Unfortunately, despite the simplicity of preparation, performance, Baguazhang is not particularly common in the world. For example, the south of Russia experts Bagua can be counted on the fingers of one hand. Steven Seagal. In many movies, colleagues and allies in the James Bond show American intelligence.
The U.S. intelligence agencies, numbering in their ranks superspy, as well as in Russia a lot: the CIA, FBI, Naval Intelligence, a division of Green Berets. Therefore, training is very diverse Americans – from the CIA's illegal immigrants are focused on aikido in the style of Steven Seagal others in karate and judo. However, most are considered to be trained Green Berets, whose image we are familiar from the films of the world champion in karate Chuck Norris. This is not surprising, these units have taken and are taking participation in hostilities and special operations worldwide over the past few decades: from Vietnam to Iraq. As a result, today the system of unarmed combat Green Beret reminds many of the Soviet school karate + schools effective techniques. But there are specific – the green berets as well as British officers of the "MI-5" studying management of internal energy, mastering the skills of Taichi and Qigong.
True control of the internal energy Americans viewed more as an additional tool in emergency situations to sovladet with a bout of pain or sudden onset of illness, or to survive in conditions of hypothermia or overheating. The dream of all agent. Preparation of the superspy is covered with myths and legends. One of them – the possibility of non-contact combat, ie, the ability to destroy the enemy in battle, without touching it and without resorting to any weapon. Special services have been slow to reveal its secrets, but the television sometimes airing the evidence of the existence of non-contact fighting, such as is done periodically to feed the Ren-TV's program "Military secret. " However, most of these materials is a common fraud. Nevertheless, non-contact fighting, there is. What are his principles and who they can master – that's a topic for a particular material.
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Osteochondrosis sooner or later becomes a problem for all of us, but how to live with this problem – your choice. Old age can be an active, active, happy and healthy, and can, as a young person to become a feeble old man. What is it – the low back pain? Why it is a common problem? And most importantly, what to do, to as late as possible and with minimal impact on our health get to know him? These and other questions about us osteochondrosis said Elena Anapolskaya – manual therapist Medical Rehabilitation Center "Kimberley Land." What is osteochondrosis? Just want to say that low back pain – not a disease, and aging spine. Medically speaking, low back pain – is the local distruktivno-dystrophic process in bone and cartilage, beginning in the intervertebral disc and spreads to adjacent bony vertebral elements. When our spine is beginning to grow old? It is sad, but age-related changes in the spine start getting somewhere for 20 years – the vessels that feed the intervertebral discs spine zapustevayut and their food begins to be carried out by osmosis, the diffusion of water and nutrients from the working muscles and ligaments. In the static-dynamic overload – the frozen posture, bad posture, inadequate physical activity – broken support and shock-absorbing function of the disk, and trophic lesions develop in the first place on the border of mobile and less mobile spine – nizhnepoyasnichnogo, nizhnesheynogo, as well as lumbar and sheynogrudnogo transitions. The disc is dehydrated, shrinking, flattening, leading to its protrusion – the so-formed protrusion, herniation. In response, the edge of the vertebrae grow reactively and local inflammation occurs, depending on location.
It is said that in recent years, low back pain much "younger"? This is true. Before his first symptoms manifested themselves after 30 years, and now osteochondrosis occurs in 20-year-olds. What is the reason? In my opinion, the reason is lack of exercise, monotonous movements.
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Furthermore, it is well known that many remarkable achievements in recent years provided chemicals that were first allowed and then banned. No less hurt and was constantly declared by representatives of the anti-doping service thesis that the fight against doping is due to only concern for preserving the health of athletes. The list of prohibited substances and methods have long gone beyond that it was necessary to keep the benefit of the health of athletes, he deprived athletes opportunities use many cutting-edge medicine for prophylactic and therapeutic purposes, not to mention the stimulating effectiveness of the training. In this respect, athletes were the only representatives of extreme professions, deprived of the right to protect themselves effective pharmacological means, not only from occupational diseases, but also from ordinary common diseases. Grave danger to the health of athletes is established and in high performance sport practice of buying stimulant drugs on the "black market" at random people. This is understandable, given the lack of proper education and strict control of the anti-doping services for the actions of athletes, coaches and physicians associated with the acquisition, transportation, storage and use of doping drugs, as well as sanctions for such violations. Substandard drugs flooded the "black market" became an additional risk factor for the health of athletes. Subjected to constant criticism system for organizing and conducting the testing, the objectivity of the conclusions presented. Of particular concern were the cases of insufficient reliable research methods, lack of organization in Control – regular testing of some athletes and a liberal attitude toward others. Sided and presented system of sanctions, when the whole responsibility and heavy punishment fell upon only a sportsman, though were aware of cases where athletes found guilty of doping, did not even know that they were put illegal substances, or could not be assumed that these substances were detected in beverages or foods.
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