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Remiremont August 1, 2014
Mathieu Kléthi was reelected president of the Vosges gaw Massif ski area committee (CRMV) this Saturday at the annual conference in Mulhouse (Haut-Rhin). It is unanimously that was renewed at the head of a strong committee 11 500 redundant at the end of last season.
Elected for the first time in 2006 Bussang, reelected in 2010 Munster, Thann Mathieu Kléthi thus attack his third term for another four years. We'll go into more details early next week on the General Meeting of the Vosges Massif ski area committee. The editors
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FINAL CHAMPIONSHIP vivekananda FRANCE AND CHEERLEADING Cheerdance "LiRRAFA
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More than 800 athletes will proudly present to defend the colors of their club.
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Falcons Bron-Villeurbanne received the Argonauts Aix, have the Aix who win this match on a large en

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Falcons Bron-Villeurbanne received the Argonauts Aix, have the Aix who win this match on a large enough score for the Argonauts 42 to 26 for the Falcons. End of the invincibility of the Falcons at home. The Argonauts will play well off.
Centaurs Grenoble faced the Iron Mask Cannes victory of Grenoble, 40-18, yoga pants but it is not enough to go play off at the same time as the The Official Gunners won their match 48-2 to face Warriors Avignon - American Football.
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The Eagles received this weekend the Sphinx of Pau, the Chambery won this match by the score of 43-22. Still undefeated this season we meet again in the final South facing Servals, two teams have already met 2 times in the regular season, two victory pulled the Eagles.
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Whether you are equipped player, or even Flag Cheerleader, insane come celebrate the arrival of summer and the end of the 2013-2014 season.
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The Thonon Black Panthers Football received this weekend the Dolphins Nice for a remake of the last two semifinals, inane with an advantage for Thononais unbeaten since in the year.
Local won the toss and decided to start attacking from the first drive they impose their style game with lots of shopping, it pays to High Savoyards inane that mark 7-0. Leave Dolphins inane in attack but fall face a wall and are forced to make the ball premises. This scenario will be repeated during the first two quarter time, allowing Black Panthers to include another 3 Tds and a field goal, break the score is 24-0 in favor of Thononais.
After the break the trend remains the same, the attack of the Panthers continue to roll with 2 Tds other registered and processed, while the defense padlocked the match, inane leaving the Dolphins enter only once in their Red Zone. The Dolphins have not had a chance against a top team Tarp dominant on both sides of the ball.
The Black Panthers won their semi-final with a score of 38-0 and will go this Saturday, June 28 to defend their title against Charlety to Molossers Football Asnieres. Hounds that they have come to the end of Flash in a crazy match, as it took until the last game of the match to see 92 men win!
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The tournament organized for the reopening of the flag section of the Centaurs Grenoble in partners

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The tournament organized for the reopening of the flag section of the Centaurs Grenoble in partnership with the Regional League Rhône Alpes American Football (LiRRAFA) abdominal hosted six teams that competed throughout the day, game hens and ranking.
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While for 47 minutes the teams delivered a collective fight high level and that individuals were pr

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A 47 seconds from the end of a crazy match, or opposition North / South style, pass / race had never been stronger.
While for 47 minutes the teams delivered a collective fight high level and that individuals were present, like races power Yepmo Stephen (# 24 Black Panthers) and air catchs Marc Bony ( # 10 Molosses). rowing
A 47 seconds of the term it is coming Moloses mark (34-35), Ecstatic? Ambitious? Players? They decide to try the 2-point conversion. This choice of all or nothing which had lead to the final. The pitched ball is not caught ...
A few seconds later and as a symbol it is Stéphane Yepmo steals the ball on the spot short walk Molossian, ending their dream, the Thonon Black Panthers Football don knee and brandishing the trophy, ending the most beautiful way the 2013-2014 season!
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The first semi-final pitted the Black Panthers Football Thonon (France) to Vukovic (Serbia). Both teams come to be sacred their 2014 championship. the result of a match while power is are Vukovic which outweigh the score 19-7.
The second semifinal opposed Templars Of Elancourt (France) to Roosters (Finland). Both teams played a very spectacular aerial game. After being somewhat distanced Templars raise their heads in the final moments of the match, scoring two touchdowns, but this is not enough, and the Finns are necessary on the score of 44-37.
Vukovic and Roosters found themselves for the grand finale. A high profile match between two great teams. After several cross-hunted, it was the Serbs that lead to 20 seconds of the term. But the Finns are in the red area and Serbian decide to play all out on 4th and 7. The bet is won, victory Roosters 36-29.
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Side Bends are even more popular than rye bread with Dana, especially in kvinnunum, at least in cul

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Scones bodybuilding and fitness teats were unanimous that side bends with weights grow waist and which has the goal anyway? how to get a flat stomach Skávöðvarnir (obliques) receive stimulation through other kviðæfingar and therefore need to exercise them directly and what the weight as a side bends. They actually do more harm than good when the goal is a narrower waist. Rotational exercises such as bicycle belly is however safe to throw into the plane, which are without weights.
Side Bends are even more popular than rye bread with Dana, especially in kvinnunum, at least in cultures nails. how to get a flat stomach Although Danish Piura are the neighboring fight to look pretty with many side spikið, this fat ass who gubbast the string of breeches and contributes to the unfortunately popular "muffin" tops.
What is hardness in combination with diet clashes in the gym that will remove our rescue ring but not alone exercise. The spike has said this before but we still thunder back to the people, there is no such thing as fat burning LOCAL - GRJÓTHARÐUR abdomen and slender waist price to the kitchen table. Danske Piges wade in error and dizzy if they think they walk out with a 60 cm waist by doing side bends with weights until they are blue in the front.
it is now good to get this straight. This was one of my favorite exercises for a while, but some personal trainer told me to stop doing it because otherwise how to get a flat stomach it would expand my waist and I would man tic growth. how to get a flat stomach
Guys at the gym seems most people use arms-arms-arms-arms Arms-Magi Program (bench and bicep alternately) while girls use most: Magi-incineration incineration Incineration Stomach-Stomach-program (skíðavél and side bends alternately).
AMEN ... Weekend is precisely created to be a way to write about Bolson ski machine. Why is every skíðavél busy during endurance level creatures standing empty ... it is so much easier how to get a flat stomach o)
That's exactly why so many fine húsfrúr used ski machine - uppstrílaðar with blown hair. Not shown in the following herlegheitin!
Can it be that no one will take in ski machine?? I'm usually a fiery red magazine awarded when I take a series of these devices .... I am then so terribly bad form???? how to get a flat stomach here is definitely no building and Malinga in motion.
I remember glettilega after this, this was someone who has repeatedly (by VT) participated in fitness competitions, yet I had never seen him before until there, he was such a pussy on the chin and said "this device is very good and comprehensive and moves all parts of the body "- it is the person itself who moves all parts of the body and so he was a dútla this with artificial áspreyjuðum know.
As far as I know, the best burning exercise that I've tried the simple act of swimming. It may dútla the man is still burning like a motherf ... and also can run it svínvirkar. The only difference is that while you swim out in the open air one breathes better and burn the better, man sweat a bunch, but never takes notice and this magazine is so easy he says.
Inside the hall, however, especially like in Akranes then head to inhale the air heavy and fails the same scale. I still do it because I'm so fat and ógislegur how to get a flat stomach that I will not see me apart until I have transformed a bit more (just exercise equipment for a month and had previously been a sitting of taðgatinu a half years of work and eating cakes the bakery every day food. ate no food but cakes for dinner. really like to think so ...)
I do not understand how the ski machine can be "too light"??? If you put it at level 20 and go as fast as you can, is it still easy? Is ski machine less intimidating and effort how to get a flat stomach you put in you when you are in it?
Is it really not as thin argument if I said that the wheels were completely pointless since people just sitting how to get a flat stomach reading newspapers or watched TV and move the legs just like to make it look like it is using the bike?
Elias, you clearly have not seen these people in ski machines. It is definitely not a "level how to get a flat stomach 20" whatever that is. Half the tjatta with friends in a cell phone. I spend more energy on my 10 min walk to work than most people do with this half-hour "ski".
The reality is unfortunately the most sought in the lightest cardio as they can. They keep walking handles pallet and walk the 4km speed, set the ski machine at level 2 (whatever it is now), the slope of 0 , etc.. Up to that mentioned.
I will not dispute that there is people who take good care of the cardio machines, but even that people would burn more calories and increase more resistant in 10 minutes with five 20 second sprint or 5 5 postural lifts or 50 DB swings than it does with hour ski walked.
I now get to disagree Helga friend.

Hypertrophy is the end result of increased protein synthesis in muscles that occurs as a result of

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Unfortunately, most of this advice is bordered with nonsense. health city The scope of a typical bodibilderskog training is often so great that the only way to recover the use of severe chemical substances.
It's health city one of the advantages of using anabolic steroids: You can do about anything and postajaćete higher, so the training berserk large scale quite ok. But if you favor a more natural way to increase muscle mass, you have to understand the science behind hypertrophy, and how to take advantage of. The science of hypertrophy
Hypertrophy is the end result of increased protein synthesis in muscles that occurs as a result of training and adequate nutrition. Our body adds protein muscle fibers, making them larger (thicker). Under ideal conditions, this increase and build muscle fibers continues, which makes our muscles health city bigger and stronger.
A literature review on the topic of hypertrophy reveals that the most important factor in training mechanical tension. The tension arises when we climb high weight and our muscles are tightening (contraction). Actin and myosin health city fibers in our muscles that oppose this tension triggered a series of reactions health city in our body.
Brad Schoenfeld, one of the leading experts in the field of science of hypertrophy, says, "It is believed that the mechanical tension undermines the integrity of the skeletal muscles, causing mechanical and chemical conversion of molecular and cellular responses in muscle fibers and satellite cells." health city
It is also found that the higher the stimulation of mTOR, the greater the protein synthesis, suggesting a direct connection of mTOR and mechanical tension. Exposure to greater muscle tension, causing greater stimulation of mTOR. Tension
Perform one, heavy repetition, will cause great tension, but very short TUT (time spent in tension). Therefore, we must find a maximum load that can lift something less than 60 seconds.
If one rep takes 4-5 seconds (1 second lift, second retention, 2-3 second descent), then should we target number between 6 and 12 repetitions in order to maksimizovali and load raising and TUT. We can discuss whether it is better health city 6 or 12 reps, but we will only speculate. It is true that perhaps is not so important because these two factors health city (Load & TUT) probably health city have the same attitude in any case. Metabolic health city requirements
Another very important discovery which was obtained by Dr. Baar is that mTOR actually deactivated with too much work and too metabolic demands. We know that testosterone decreased significantly in training lasting over an hour, which is not good for muscle growth. It seems that the same is true for mTOR.
It was also found that the training that uses a large amount of ATP also reduces mTOR, which means that we want to use less energy during workouts with maximum tension if our goal is hypertrophy.
This in short means that we have to fully recover between sets and avoid too much metabolically demanding activities during the session, otherwise the mTOR start to get off, limiting health city the effect of hypertrophy of our training.
Because of this training, such as P90X and Crossfit remove fat, but you do not make a big. They are so metabolically demanding that mTOR off, limiting protein synthesis. This is great if you want to tangle, but it's bad if you want to increase the size of t-shirts health city for a number or two.
Because of all this, when applying the techniques mentioned later in this article (or any other sport and training routine for hypertrophy), research shows that it should fully recover between sets so that:
If all this sounds like a waste of time on nonsense, look at how many top bodybuilders train. If you ever watched their video clips, you have noticed that the real long break between sets chatting, posing, walking, and preparing for the next set.
Do you Ronnie Coleman acting hastily while yelling "Yeah buddy! "The gym? And he was certainly health city on the right track when he said, "Everyone wants to be a bodybuilder, but nobody will rise to this damn weight."
Sets of 6-12 reps are a good start, health city and limiting the metabolic demands is even better, but let's use all the scientific evidence available to us. Numerous studies have shown that eccentric contractions (negatives) is of great importance for hypertrophy. This showed that MRI studies have revealed much more stimulated muscle during eccentric, compared with

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In this exercise, it is important to determine the weight with which you start. With the expert adv

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Most men in training at the gym makes the same mistake - rocks of crunches, exercises for biceps, triceps, powerful chest, bilduje feet, and on her back doing just enough to not drop that is not exercised. That is the mistake - a strong body are essential to a strong back muscles. Before apft calculator any complicated exercise apft calculator for this muscle group, doterajte them the simplest, and yet - quite sufficient combination. Lat machine, chin-ups, rowing on the lower roller, and one hyperextension exercises on ..
This exercise is somewhat simulates apft calculator pull-ups, with the difference that it is on the machine. It is important to back are corrected, the cable is slightly attracted to the back, then behind your head and slowly returns overhead. It is always important to keep in mind that back more sensitive than the rest of your body, and do not exaggerate with the pace and severity with which you practice. apft calculator Gently. Look to the weight always be less than your body weight. As for performance, the number apft calculator of repetitions and series, preporučijemo apft calculator you specify its boundaries - the first series to have completed the strongest, but not beyond the moment of fatigue the back muscles. Then, take a break and have completed two more series proportionately reducing the number of repetitions. Device
In this exercise, it is important to determine the weight with which you start. With the expert advice of instructors who will always come to our aid, evaluate what your. Also, your practice running slowly, and lowering and lifting, apft calculator and a series of repetitions, also determine the judgment of their own endurance. Our recommendation apft calculator is to increase proportionally with the weight reduction of the number of repetitions. So - 10, 8, 6 Zgibovi apft calculator
Chin-ups are the best exercise for your back - when performed correctly. The correct knuckle is one in which the boot does not jump, chin goes over the bar, and all together it comes slowly. As descent. Here it is possible to do chin-ups and behind the head, but it has no different apft calculator effect than those working foreground. The body must always be right, no lifting the momentum, but only on the strength of arms, abs and back. Well, invade .. Boating on the lower roller
When paddling on the lower roller is essentially a few things. First, the legs are slightly bent, back to be right and to the stomach when pulling cable is retracted, chest thrown out, and the backbone of law - without grbljenja, because such a method does not give any results. As kodvežbi on the lat machine, it is important to exaggerate the severity and pace because your back hurt. Attract and release slowly - the effects will be the maximum. Hyperextension
Hyperextension is exercise that is primarily performed slowly. apft calculator How descent, and lifting. The problem can occur in people with low pressure, so they are in descent and emergency boot may appear mild dizziness. Therefore, it is important to perform the exercise on slowly and correctly. When lowered, activating muscles of the back, not so much leg, the lower the light to the lowest point. Then, in the same way back in the fully corrected position while keeping your back straight line for a few seconds. Exercise is extremely difficult and burdensome for the back, so do not overtax it. Test your body, and then rehearse the limits set test.
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I am sure that we meet in the gym all the things that annoy us much much. There is a guy who wears

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I am sure that we meet in the gym all the things that annoy us much much. There is a guy who wears a belt on each exercise, including kickbacks for triceps with pink dumbbells and a marathon session how many calories should i eat on the machine for the adduct. Then there's the guy who no logic there are 15 sets of biceps curls in the rack, while you are waiting impatiently to do squat. And of course, we must not forget the "Third Musketeer", a geek who needs 45 minutes to 3 sets on bench because how many calories should i eat insists on reading the newspapers and by exchanging recipes with friends during a break between sets.
You got what I mean. Sometimes we ones who practiced in commercial gyms bewilder! And while we are such idiotic behavior how many calories should i eat in the gym definitino gets on my nerves, it's nothing compared to the worst of all: those who constantly complain about the problems with the rotator cuff shoulder.
Why do their wailing so irritating? how many calories should i eat Well, the sad truth is that the vast majority of them do not even know what a rotator cuff shoulder and what is it? Let's put an end to this. I will also show you how to take advantage of the direct how many calories should i eat training of the rotator cuff shoulder! The anatomy of the shoulder
The term "side" is used to explain the complex or region, which consists of approximately 12 muscles and joints 5 (1). Regardless, the term "shoulder joint" is often used for glenohumeral joint, which is located between the humerus (upper arm) and glenoidne pit blades (Engl. glenoid fossa (cavity) how many calories should i eat of the scapula). Although the remaining four joints play an important role in the movements of the upper body, glenohumeral joint is still of paramount importance to our discussion.
Glenohumeral joint is designed to provide maximum mobility to allow the entire range of motion of the upper body. Unfortunately, this mobility comes at the expense strabilnosti. In fact, the wrist is often compared to a golf ball on a pedestal, because the surface how many calories should i eat of the humeral head three to four times higher than glenoidne pit blades. Without a glenoidnog labrum - the cartilage around the binding glenoidne pits - pits would be dangerously shallow (2).
In addition to the shallow pits, glenohumeral instability may also occur due to instability in the supportive ligaments and surrounding muscles weakness (3). With such a large potential instability, no wonder they are the bone and soft tissue of the shoulder region of one of the parts of the body that is most susceptible to injury. Fortunately, the training of the rotator cuff shoulder can significantly increase the stability of the joint.
The muscles of the rotator cuff shoulder can be easily remembered by the abbreviation SITS: supraspinatus, infraspinatus, teres minor and subscapularis. All of these muscles originate from different parts of the blades and end at humeralnoj head, where it merged into the joint capsule glenohumeralnog to form a binder cuff around how many calories should i eat the wrist (4).
Supraspinatus first starts from the upper edge of the shoulder blade and ends at humeralnoj head (3). Assists deltoid in abduction (raising his hands to the side, as well as lateral flight) humerus, ie upper arm (especially in the first 15 of motion), how many calories should i eat although the muscle capable abduktuje humerus and without the help of deltoid (4).
Supraspinatus is of particular importance in preventing dislocation during overhead how many calories should i eat movements, such as throwing, ace, Millitary press, lateral flight and show how the partners spandex goddess doing deadlift attempt with stiff legs. This is the muscle that is most vulnerable to injuries of the muscles of the rotator cuff of the shoulder (3).
Second infraspinatus has the attached point on the top part of the shoulder blade and humeralnoj head. This muscle contributes to several movements of the humerus, including external how many calories should i eat rotation (think of the withdrawal of the biceps of the body, like the backhand in tennis), horizontal abduction (such as flying for the last shoulder) and extension (such as pull-ups) (3).
3rd Teres minor has the attached point slightly below the infraspinatus-on the last part of the shoulder blade and the humeralnoj head. This muscle contributes to several movements of the upper arm, including external rotation, horizontal abduction and extension. Together with infraspinatus infection, maintains how many calories should i eat stability glenohumeralnog joint (3).
4th subscapularis is the only rotator cuff shoulder muscle that goes from the front surface of the blades and is hidden behind the chest and several large muscles. With attachment on humeralnoj head, allows internal rotation, adukciju (dragging his hand closer to the body, as in crossing the cross-machine), extension and stabilization of the humerus (especially the front and lower parts glenoidne pits) (3).
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After doing these exercises Lat pulldown wide grip lat pull behind your head and boating on the upp

HEALTH IN FRONT OF ALL! Misko Polomac-State runner-up in bodybuilding, a certified personal trainer. The owner of the shop sports supplements-POLOMAC MP, at the Technical School in G.Milanovcu.KONTAKT-Facebook and twitter Misko Polomac Pre-commencement of any fitness, bodybuilding program or programs mike chang of nutrition and supplementation, including those proposed in these texts should be consulted physicians.
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MY productive training program-Paul Dillet
To me, saying mike chang that I was a genetic monster. I do not know if that is so, but I know that I began to "hitting" the muscles as soon as I took the weights in your hands. For two to three months of training I increased body weight from 79 to 93 pounds. mike chang
It will ask which program I use? In fact, I did not even have a program. Basically, I practiced the chest one day, back the second and third legs. Sometimes I practiced the chest and twice in one day. Simply, I would do all what I remembered.
My program was so unorthodox, because I had just begun, and I had no idea about what is proper training, iii what I was doing in the gym. I was like a lunatic that just walked into the gym and doing everything that occurred to him.
Now, with this knowledge, I advised the practitioner to practice by a system of three days of training and one day of rest. If you are able, I would recommend them to use double split system and to train at one o'clock in the morning and evening, using the following schedule: morning chest, hands and leaves in the evening. The next day, quads in the morning, and microrupture and leaves-evening. Realizing how big muscular back party, the third day of the exercise, only them. The fourth day is a day of rest. On the fifth day should come back to the gym in the morning and you practice your shoulders and arms at night. Then the cycle should be repeated so that every fourth day sure to be a day of rest. I think this is a good program.
'll Note that in practice give priority dealers in relation to the weights. I honestly think that they are much better mike chang than the free load. Free load can cheat a lot but you can not keep maximum muscle tension during the entire movement, and there is also an increased risk of injury. If you want your career takes a long institutional modernization, machines are much safer choice of weights.
Arm rowing machine at Hamer: mike chang in this exercise will be done by 3 sets of 10 reps and it will be my training back on that day. The following week, training for this game will be completely changed except paddling with T-bar, which always remains in the program mike chang because it builds the necessary fullness mike chang back.
After doing these exercises Lat pulldown wide grip lat pull behind your head and boating on the upper roller lat machine: in this exercise will be done by 3 sets of 10 reps and it will be my training back on that day.
Upright rowing: 4 sets of 10 repetitions.
1) Foot Thrust - I start with three panels on each side and then load increases to its maximum capacity machines. mike chang In the first four series I perform 20 repetitions. I'm going up to 12 plates per side reducing the number of repetitions in each of the 10 series until you get to 10 the number of repetitions in the toughest series in which the load is 490 kg, plus a sliding part of gadgetry!
2) Squats on Hek machine: 3 sets of 50 repetitions. My knees are not as durable, so my main exercise leg press. 3 sets of 50 repetitions on Hek machine is enough to make my thighs that I want to build a form.
Pitched two-handed thrust to weight test machine Smith: I start with the increasing load of 105 kg to 170 kg. I do 6 sets of 10 repetitions. The first series of 15 repetitions, second 12 and then every series after that will be of 10 repetitions.
Prior to the commencement of any fitness, mike chang bodybuilding program or programs of nutrition and supplementation, including those proposed in this paper, should consult a doctor. Certain programs are not suitable for everyone, mike chang and can result in injury or other problems. Each activity or diet is desirable to adjust the individual. If during any training program feel the nutrition problems in these situations, be sure to consult your doctor as soon as possible.
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Misko Polomac Shop sports supplements-POLOMAC-MP For technical schools in G.Milanovcu .. goods are also sending cash on delivery and express mail .. sending costs through the purchase of 6,000 din bear to me. Current prices with the possibility of discounts .... Every week goes-only Sunday mike chang action of a product! ULTIMATE NUTRITION GASPARI BSN DYMATIZE Labrada MuscleTech CALIFORNIA F. SCITEC BIOTECH TWINLAB UNIVERSAL VPX Allmax AND OTHER ..... http://www.youtube.com/watch?v=vE8dm05kKBM View my complete mike chang profile
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Hello everyone, just a little before I got registered issues neka.Jedem 3800kc, 190g protein, 90g fat, 470g uh.Problem with treningom.Slabe tramp breasts very, bench weakest advance in relation to rowing, dead lift, thrust tramp overhead squat and legs are not currently employed, knee zezaju.Da this at all wrong? 1.Grudi/triceps-bench, inclined bench, thrust behind his head, pek dek, tricep pushdown 2.ledja/biceps dead lifting, rowing, rowing machine, rowing one hand, and hammer curls for biceps 3.noge when I was doing squat, leg press and lunges All these three series, 6-10, increase the number of repetitions each workout until you increase kilazu.Poz and thanks
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I'm currently with cool probably time to sleep for more than 5-6 hours, and I grew more, the current situation is such znas.Dugo eat so sometimes I stay up late every calorie that I was engaged in necessary.
cutting it off dream that would take even one meal? I think it ... batalis sleep 7-8 hours, good and regular sleep you certainly more important than the meal, two .... do not you tripujes not so bad workout, but you neglected shoulder tramp ... look to be holding up basic exercises some classics you for 3x a week something similar to your, or chest + ledja... / noge... / shoulder tric + + bic ... it's all individually, you have to adapt yourself ... I'm short doing something like this when I 3x plug (eg for 1 week .. I changed exercises ..): * Backs + + shoulder last whip lat 4x, boating or T-Bar 4x, last testera3x ... shoulder ... 3x 6 - 7 series for biceps chest * + shoulder + tric ... 4x decay, 4x b flat rods, hair dumbbell tramp .... 3x 3x thrust, 4x medium .... French 4x, 3x a rope * 5x legs squat, press 4 , 3 step, by 3x extensions did not suit me personally 3x a week can ... I always have a feeling that I neglected tramp a group ... and yet too many series have in training, always will be confiscated and you can not pull a bass all ljudiski .. View the focus was the more basic exercises ... and it does not look preteras with training
Miki95 Member Posts: 24
Quote: Miki95 February 19, 2014, 09:41:30 before noon Good advice Phil, but it does not work that way, what I
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To flood the city borrowed six boats of the Army of Serbia, rowing clubs, "Red Star" and "Partizan" and of JP "Ada Ciganlija".
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- We are at your disposal, with all its modest means. At the marina, we tied the boats that were untied, with a marina that were destroyed. We help as much as we can, we sent the pump - say in VC "Red Star".
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Belgrade Mayor Sinisa Mali opened a European Rowing Championship, which will be the first to be held on June Sava lake at Ada ciganlija, with a record participation of 800 athletes from 36 countries.
- This is the biggest sports event in Serbia this year, as the most massive continental championship crossfit games so far. Despite the problems caused by the catastrophic floods that have afflicted our country, Belgrade has given full support to the organization of the competition and, as you can see, Ada Ciganlija is ready - said Small.
Serbia at the European Championship will have 12 representatives in six crew - two duo without coxswain (Dusan Bogićević / Veselin Savic and Iva Obradovic / Ivan Filipovic), skiff (Milos Vasic), doubles Scull (Marko crossfit games Marjanovic and Aleksandar Filipovic), Four without coxswain ( Jovan Popovic, Viktor cook, Goran Jagar and Martin Mačković), while in the light skiff rowers compete Milos Stanojevic.
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After a few days of exercise Crossfit workouts can reach sore muscles. If this happens you need to

It is also a very hard way and exercise - by no means one of those that can be taken lightly, especially if you're not in shape. This ought to know before you decide to Crossfit exercise. What is Crossfit?
Crossfit is a combination of strength training, Pliometričkih exercises (exercises that implies the maximum engagement of muscles in order to increase the power and speed), speed training, Olympic style and strength training, lifting weights, exercises that rely on body weight, your body gymnastic exercises and endurance.
While doing all this, Crossfit is targeting major components of physical fitness: cardiorespiratory fitness, endurance, muscular strength, flexibility, strength, speed, agility, balance, coordination and accuracy.
The entire Crossfit training involves the whole body and includes pushing, pulling, running, rowing your body and squats. There are hundreds of Crossfit exercises. Here are a few examples: Power Cleans (strength training): Fast and powerful lifting a weight from the floor to shoulder height and return to the floor. Legionaries: your body Exercise which includes only the power of the body. Starting position is standing, then quickly your body lower into a squat with your hands on the floor, then (without displacement of the arm), throw the legs behind the press-up position, return to the squat and succinctly jump in the air. Snatch (The Snatch) counterweight with bar succinctly and quickly lift the floor above your head, where the maximum power hand held. Thruster (technique of lifting a weight): Exercise begins in a standing position while holding the weight with a bar at shoulder height, your weight while standing at this point, your body down to the squat so your thighs are parallel with the floor. Then suddenly stop in a standing your body position and lift the weight from the bar overhead.
Other exercises represent different kinds of push-ups, pull-ups and lifting (weights). In Crossfit training is often used round weights with a handle above, a medicine ball, rope climbing, jumping rope and fitness rowing. Crossfit exercises on
Crossfit exercises are called on by women or by some military heroes. Exercises days are changing every day and there are many. They can be quite demanding. Barbara - means 5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 exercises that require the intervention of its own power. The only rest after each round and not more than 3 minutes. Angie - 100 pull-ups, 100 pushups, 100 sit-ups and 100 squats who rely solely on body strength, without any aids (this is not recommended that you repeat several times if you are not in very good physical shape). Marfa - 1 mile (1,602 m) run, 100 pull-ups, 200 pushups, 300 squats and finish the block one more mile. Jackie - 1000 meters your body of rowing, 50 lifting a weight (weight of choice), 30 pull-ups (preferably no real break between exercises, if you allow this condition).
To exercising in this manner, it is necessary to have a certain level of physical fitness as well as knowledge on how to safely and properly perform per exercise. Exercises your body days can run on almost any place for practicing at home or if you have some fitness equipment and accessories.
Crossfit places for practical, not classical gyms and fitness centers. There you will find an infinite number of equipment for cardio training or resistance exercise your body machines, and members can not keep their personal routines. Instead, you will find an abandoned warehouse or a similar space in which the equipment consists your body of a large tractor tire, a medicine ball, bulky car parts, Olympic weightlifting, rope climbing, gymnastic rings hanging from the ceiling ... The only devices for cardio training machines is rowing. your body If you want to run, you can do it right in front of hall for exercising.
After a few days of exercise Crossfit workouts can reach sore muscles. If this happens you need to take a break day - two to the next workout so that your muscles are fully recovered. Crossfit: Nutrition
Crossfit training is recommended special diet which includes entry about 40% carbohydrates, 30% protein and 30% fat. This can be achieved by eating meat and vegetables, stone fruits and seeds, some fruit, little starch and no little sugar. Benefits of Crossfit training
Daily training you can do at home without a lot of expensive your body equipment. Exercise can be very hard. There are many videos your body or guides for these trainings, which will help you to properly adjust the exercises and training by yourself.
Marathon, trijatlonci, cyclists and swimmers in the long run to make the most of training needed to devote their learning specialties that require these disciplines. However, Crossfit trainer for these athletes can be a great endurance training, does not interfere with the basic objectives of guided training and very short runs.
In this type of exercise that involves intensive efforts increased the risk of injury, especially if you are a beginner in Weight Lifting and pliometričkom during exercises or if you have had some injuries. Not only exercise, but also pose a risk if they are running while you are exhausted, for example while you practice exhausting s

-Back: wide grip chin-ups (3s/20-30p) / rowing bar (5s/4-12p) / rowing exercise on the machine (4s/

Bodybuilder Markus Ruhl is also remembered by the incredible volume and exceptional exercise shoulders. Many wanted to learn the secrets of his training, but also by his words, not doing anything that others have not already.
"The first training program I got when I was 19 years old by the trainer at the gym who has worked exercise exclusively with the big boys. The program included exercise training each muscle exercise group every day, four times a week, with two exercises with 4 sets of 10 reps very low load or the machinery. One of his first remarks was that this load is safe for me and that the chances of something exercise to fuck off, minimum.
'll Note that it was intended to do just one exercises for the triceps. When I asked him why this is, he told me that since I was a beginner, I will use largely triceps and when training chest and shoulders, and can risk overtraining.
Since I'm in this period practiced football, pointed out to me that there is no need to do extra legs and calves. Training lasted up to four hours, but almost never felt the blood supply to the muscles and pump. After six weeks, I realized that the program was inadequate for me and I left him. "
-Chest: bench press on the machine / machine bed on 4s/10p-shoulders: exercise military press on the machine / shrug of the shoulders exercise to the machine 4s/10p-backs: chin-ups / rowing machine at 4s/10p-biceps: Curls cables / unilateral dumbbell curl 4 / 10-zion: thrust on the machine exercise 4/10-abs: the incline bench 3/50
"Reading various literature I have gained enough exercise knowledge to get my head around bugs in the previous program. I started with the development of the program in accordance with its objectives and the knowledge that I had. I wanted everything to lift to a higher level: the number of series, repetitions, weight, and number of training a week. I trained six times a week, one muscle group per workout, and Sunday I left for vacation.
-Back: wide grip chin-ups (3s/20-30p) / rowing bar (5s/4-12p) / rowing exercise on the machine (4s/4-12p) Triceps: exercise extension behind the head (5s/3-15p) / single lever extension dumbbell (3s/10-12p) Biceps: seated dumbbell curl (5s/6-12p) / curl bar (4s/6-20p)
-noge/listovi: squat (6s/3-20p) / leg press (6s/10-20p) / hamstring curl (5s/10-20p) / standing lifting sheets (6s/4-20p) shoulder: Thrust dumbbell (6s/4-20p), flying dumbbell (4s/8-12p), shrug your shoulders (3s/3-12p)
Make sure to per muscle group have completed basic exercises 3-4, 4-5 series, with 8-12 repetitions. Make sure you keep increasing the volume of training. This will help you to rate how much stimulation is needed to your body forced the changes.
Over time I learned to listen to my body and its needs. I had a feeling that some days my muscles are looking very great burden, while I was going for another contraction with a greater weight control, to a greater extent, exercise stimulate blood flow to the muscles.
-Chest: bench press wide grip 8/3-20, oblique thrust on the machine 4/8-12, bed leads 3 / 20-30-back: the withdrawal of the Latu wide grip 3/20-30, 6/10- rowing bar 12, rowing dumbbell biceps-4/10-12: flexion in a supine position on a flat bench 8/10-20, hogging the machine 5 / 6-20, 3/10-20 concentration curl-zion: presdown 6/10-16 , thrust tight grip 5 / 4-20, single lever extension cords 3 / 10-12 feet: squat 8 / 6-20, hack squat 6/6-30, 3/20-30 leg press, extension hamstring 6/10 - 20 shoulders: military press on the smith machine 8 / 3-20, lateral lifting 6 / 6-20, lateral lifting exercise bent 6 / 6-15-trapezoids: 5/10-12 dumbbell shrug of the shoulders, shrug of the shoulders on the machine 5/10 -12-sheets: standing extension 3 / 12-15, while seated extension exercise 3/12-15
At first I practiced long, without any effect on my body and muscles, except that I was exhausted. Then I worked too many sets of one exercise. Although I believe in a large volume of training, exercise 20 or even more sets of one exercise to me proved to be ineffective. This is only leading to severe inflammation, due to the concentration of lactic acid in the tissues, without full muscle blood flow. Earlier I thought rather as a powerlifter, instead of as a bodybuilder, exercise just my weight was in my head. Almost always I trained the same way, not listening to the body. I was impatient, exercise thinking that I would be a big burden fastest lead to new muscle.
Diversity exercise is my first. exercise Although I believe that for each group there is one or two superiorine exercises, always like that in every training session I change the exercises I use to stimulate the muscle from different angles and movement.
Blood supply. The principle that I comply in every training session and that determines the way I train. If you do not feel the burn with a heavy load, it is a sign that we need to reduce the load, so I had better movement and form, with a greater number of repetitions. If even this would not cause the pump, then I decided to load extremely strong, exercise so I saw that she, along with a small number exercise of repetitions lead to good blood flow.
Concentration. As a professional,

Firstly you should use machines from your training-out plan. Exercises for weight with free weights

The correct and proper training | milos011's Blog
Correct Training Using anabolic-androgenic endomondo steroids undoubtedly endomondo plays a decisive role on the way to muscle mass and defined body. Yet we must not forget the importance of appropriate endomondo and hard training and proper nutrition and suplimentaciju. That we ourselves like to introduce: Tough, intense training so say "irritation" for Micic that more protein stored in muscle fibers, and that the protein is incorporated into muscle fibers need to eat enough quality food and protein with the help of supplementation.
Only the use of steroids can not be a large increase in muscle mass expect, or just use steroids we will enormously increase the sustainability of the training will increase protein synthesis and delovaće antikatabolno, but all these advantages that give steroids can only take maximum advantage if we bring enough food rich in protein .
Firstly you should use machines from your training-out plan. Exercises for weight with free weights is the best way to massive body. Secondly we must themselves from head to clear the phrase "with anabolcima will all just go." Because only with steroids will still do go well. Best pre general use steroids should already mentally endomondo prepared for heavy and intense endomondo training and discipline. Thirdly, we should not now either spend the whole time in the gym, because the debt and excessive training they will surely enter the so-called "catabolic phase" this is the stage where the hormones degrade muscles instead they are building. One thing we have to remember endomondo this is: "muscles endomondo grow when you rest, not in training."
When you consciously accept these rules, let's endomondo move on to the selection of exercises for training. The best exercises to build solid muscle mass without doubt the exercises endomondo with free weights ie with dumbbells and bars without machines. For better visibility of the show and I will list the best core exercises endomondo for each muscle Partisi:
Standing elbow-rod-dumbbell curl-Hammer dumbbell endomondo curl
Training upper body needs to be carried out so that you are able to properly perform the exercises at 6-10 reps, reps to the area's best and proven to build strength and muscle mass. In the lower part of the body that is legs, apply a rule to be performed 8-12 repetitions per muscle. By muscle will be enough to have completed by 3 razlišite exercises with 2-3 series, provided that each series is so intense that it led to the cancellation of the muscle that is it is no longer endomondo possible to make no repetition of the series.
Pre exercises with weights should be 5-10 minutes of slow kardia do on the bike, so we encourage better cirklulaciju blood and with it will become hot and muscular. What's more kind heated muscle and circulation that is better, because endomondo that would make the training harder muscles can hurt.
Intense training techniques such as "forced reps" ie forced reps or superset, should be carried out cautiously and sparingly in order to reduce the possibility of injury. What every athlete needs to watch that every week, try to always slightly greater weight probes such as boot 1-2 more reps with the same weight in al par 6-10 repetitions, as one and the same weight you can lift 12 times, increase it.
Every athlete should be careful that you have enough time for the holidays. Who six times a week for several endomondo hours at the gym is done, it will be difficult to add muscle mass, even with the use of anabolic substances. Three to four times a week training of about 45-60 minutes is sufficient to optimally stimulate the muscles to grow.
The most optimal endomondo training plan that showed the so-called. "4-day-split", ie the entire body is treated through four different workouts. At this level of training, after each workout inserted one day of rest, in order to give time for central nervous endomondo system regeneration. If you use steroids, muscles more training or may be submitted but unfortunately endomondo the central nervous system can not.
-Rising bent to the side dumbbell
With this type of training is crucial for the progress that each series is performed to failure, ie Series ends when the muscle endomondo can no longer repeat to make the scope of 6-10 repetitions with the last repetition can help you workout partner.
Forced reps or forced repetition can be fed occasionally but not every workout, because the use of these techniques every workout can be too much burden on the central nervous system, and this can cause "overtrening" or pre-trainings and then simple words it means that it stops building muscle mass.
Intensity is the key! The intensity occurs in the head. Who thought at the beginning of the exercise, you will not succeed over six times the weight of a boot that probably will not be more than these six reps do, whoever endomondo is correctly set up by training and I forced myself, the gym then to leave when the last muscle fiber stimulated and trained one pump massive muscle gain, it shall have the maximum benefit from the training and from a steroid cycle. endomondo
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Work Solutions deadlift jack lalanne at least every other training back. Deadlift engage your trice

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Is complicated. Combining the ball joints that allow for maximum mobility hand, a snake-like strip of bones and nerves jack lalanne that separates the entire region through the middle, and the formation of large and small muscles of the buttocks to open the door, the back is the most complex part of your body. So it is not at all surprising that many bodybuilders jack lalanne fail to train them properly. Many things can go wrong, but we simplify the list to the top five. In this article, We examine the most common mistakes when training your back and we will present an easy solution jack lalanne to correct them.
Just because your back such a huge and complicated muscle groups, jack lalanne there is great confusion about how best to train the different areas. Many believe that you simply pull your hands toward the area you want to stimulate-low for the lower part of the broad back muscle (latissimus dorsi), high upper, etc. - but not so easy to hit the target.
Solutions For breadth back, focus on pull-ups and pulling on the lat machine with a grip wider than shoulders. jack lalanne For density jack lalanne back, focus on paddling free weights: two-handed rod, T-bar and dumbbells. The key thing to activate the lower part of the latissimus keeping elbows near the body and their withdrawal as possible back. Two good exercises are pulling on the lat machine and the venture arm rowing with cable mounted near the floor, both exercises should be performed with a maximum range of motion. jack lalanne To engage your middle, upper back muscles-especially rombasti muscle, and the lower and middle trapezoid muscle-doing vaslanja wide catches up to her chest. jack lalanne Using a "Smith" machine for sitting or cable rowing, instead jack lalanne of two-handed loading weight, can help ease balance when paddling to the chest. jack lalanne # 2 Neglecting the lower part of the back
One area that has not previously been mentioned as spinal extensors. This is because the most common problem here is not missing of targets, but it is not at all trying. jack lalanne It is true that the lower part of the back is stimulated during virtually any standing exercise, but to a maximum developed and strengthened set of muscles of the lower part of your back, you need to spend some time doing isolation exercises.
Work Solutions deadlift jack lalanne at least every other training back. Deadlift engage your triceps jack lalanne spine in combination with many other muscles. Work 4-6 series insulating exercises for the lower part of the back at the end of each training session back. Spinal extensions, leg deadlifts corrected (note: they are different from "the Romanian" dead lift, which is performed with less flexion and extension of the spine, and with more hip flexion and extension focusing on the hamstrings and buttocks) and "good morning" (Engl. good mornings, images) are excellent isolation exercises for spinal extensors. jack lalanne Another exercise is a back bend, which begins like a dorsal extension, but the movement is much shorter. Instead of bending at the waist / hips, tighten muscles and make trbušje crease hull down (like when you're doing exercises for the abs), and then lift up clutching the spinal extensors. # 3 Be aware of the grip
You know the saying that a chain is strong as its weakest link. This also applies to any body building your practice, but specifically refers to exercise your back, during which several secondary muscles and muscle groups (hands, forearms, biceps, rear deltoid) working in conjunction with latissimus and other supporting muscles.
The venture involves multiple solutions biceps and you can set up in a stronger position, allowing the use of higher weight. Include the venture and nathvat in your training back. Whether it is about nathvatu or enterprise, always use ELASTIC BELTS FOR UPOHOLSTERY for all forms of rowing, pull-ups or withdrawal. In a survey conducted by "Weider Research Group" advanced bodybuilders, using ELASTIC BELTS FOR UPOHOLSTERY, during a typical workout jack lalanne backs were able to increase the number of the performed repetitions of one or two in each series on each exercise compared with the same training without the use of straps. We recommend that bodybuilders use ELASTIC jack lalanne BELTS FOR UPOHOLSTERY during deadlifts, but if you want to increase strength without additional equipment for powerlifting or other sports, apply a crossed grip (one fist venture and other nathvat) to better secure the rod in his hands. A study presented at the annual meeting of the "National Strength and Conditioning Association &