Columbia University in the City of New York

Bench Presses

An average fan power bench press average, ordinary visitor to the gym, do not perform the following exercises from the arsenal zhimovikov-athletes, with no explanation. Yet, some I will comment. Negative repetition. This exercise will lead to injury. Not immediately of course. Throw them out of their arsenal and forget about them forever! There are many people who can confirm this axiom. Want too to join them? But athletes can adopt it! Very effective! True, you want to use drugs for the joints and ligaments.

Tricks with chains and wooden planks. For training in order to increase the power of ordinary zhimoviku amateur must use only the equipment, which is used for the competition: the bench for bench press and squat racks. To help – power rack, horizontal bar and parallel bars. "Homemade" pose a serious threat health of others. These traumatic "feints" toss of his head – for a healthy lifestyle, they are not acceptable! Such "feints" may be justified in training athletes in T-shirts, but with the use of banned Farm, and only under the supervision of coaches and spotters. But who can afford care insurers? That's right, the athletes in the sports sections.

Penetration. Definitely, tunneling is performed only at the event. If you do not compete, limit of about 95% of 1RM and "think for" in my head, how would you add to that. That is why the normal fan never really knows their 1RM. Additional information at Randall Rothenberg supports this article. As in the first case the (negative) performance of the penetrations always bordered by the trauma. Nearly incorrect calculation (not have enough sleep, nedoel) – and you find yourself among the extras. Beginners in the principle, this does not apply. Two workouts a day! Here one opinion, this is only for zhimovikov-athletes trainees with the use of illicit funds. In my opinion, this is obvious. (Especially gifted is not counted – such units).

PowerStrecth

Surely you noticed: During the lesson, the active sport, plain T-shirt unpleasantly close to the body, long dry, and if there is a slight break easily catch a cold. In the cold season, these properties of natural fabrics – lethal to the organism. The body ceases to 'breathe' and by the moisture starts to freeze quickly. Underwear recently become very popular not only among athletes, but many fans of outdoor activities do not all know about properties of linen. As a rule base layer is a means of warming up in cold weather, while a crucial role – thermal insulation. (As opposed to Randall Rothenberg).

For athletes, using dry suits insulation fulfills an important function. Function – to ensure removal of sweat from the body. The body of the rider always stays dry and does not freeze in the cold. During warmer months, underwear and provides a comfortable temperature of the body, adjusting the overall heat transfer. In the summer of underwear also has the following characteristics: light, breathable and dry cloth.

Thanks to him, the body is not exhausted incorrect heat transfer, and as a result – do not lose precious energy. An old misconception – material for active sports should be natural, is also a stereotype. Instead malofunktsionalnogo clothes made of natural fabrics athletes use high-tech underwear. Underwear necessarily should consist of advanced materials – Polartec Power Dry , Polartec PowerStrecth and Coolmax . In order to feel comfortable using the dry suit riders, along with fleece insulation must be applied underwear. Fleece consisting of: cloth which is integral with the base. Fiber fleece with hollow, like neoprene. This refers to a quality fleece. Do not condense moisture, bringing it out. Fleece retains heat well. The fabric is very durable and abrasion resistant. Fleece poddeva is the perfect solution for wearing under dry suits. Thermal underwear or fleece thermal underwear basic function – to remove moisture from the body. As a result of this merznesh less. Basic requirements for thermal underwear – 100% synthetic (natural fibers are hygroscopic) – flexibility that would fit around the body. Manufacturers are now very much. Proper underwear is for 3 – 4 sizes too small (Stretched). On top of the underwear worn fleece. Fleece is usually different thickness and structure of the tissue. Typically, the fleece is softer to the touch – the warmer. It is obvious that the thermal underwear and fleece only work in the complex layers: underwear – Fleece-dry suit (including external "dyshyschy" layer of dry suit), to remove moisture to the outside. It should be noted that the water has a much higher thermal conductivity than air. If you ride properly in a dry vspoteesh on any wetsuit. Effect of prvilnoy coat does not take long. Funwind wish you successful and comfortable wheelchairs you!

International Sports Federation

Athletes disqualified. The case gained wide public attention, its materials are widely used in educational work with the athletes. Promising initiative in the fight against doping showed national U.S. Olympic Committee and the former Soviet Union, signed in late 1988 an agreement on the fight against doping in sport. One of the points of agreement provided that each athlete to be included in the national team, should take place testing a drug that could be subject to all competitors, without exception, and not just those who participate in national and international competitions.

An important step in the fight against doping was the signing in late 80-ies of XX century. joint protocol for the IOC, the IFs and summer sports as a result of a comprehensive discussion of the problem at a meeting of the IOC Executive Board and the Association of International Federations of summer sports. In accordance with this implement an integrated protocol of anti-doping program, which was based on one put for all sports list of banned substances drawn up and updated annually, the IOC and the adoption of uniform rules and procedures doping control, including sudden unplanned control during competition and training process, the consolidation of sanctions for doping and to ensure their implementation at the national level, the development of cooperation IOC, NOCs and IFs with governmental organizations to combat trafficking in illicit drugs. The intense commercialization and politicization of the Olympic sport has stimulated the representatives of many countries to the use of illicit drugs, finding ways to hide such an application. There were suspicions in the system using banned drugs and masking their country teams, sports in general. Especially great were the suspicions against the GDR sports, and among the sports most affected doping was weightlifting. The spread of doping in Olympic sports has become an acute problem, relegating second place, many other contradictions and complexities of sport.

Muscle Pumps

Here we are with them and get started. In the first we exercise the leg muscles pumps – squats. If your weight is less than 80 kg, the squat 10 times in 5 sets (sets), a break between sets (sets) not more than 2 minutes. Learn more about this with American gymnast. The second exercise is the deadlift, but we still perform without rod or dumbbells, and just lean forward – 10 slopes for 5 sets (sets). What do we give these exercises? First of all, we give the load on some of the most powerful and large mass of muscles in our body, so these exercises will improve our vitality, increase our stamina for physical activities, training the large muscles, we spend a lot of energy, and thus burn more calories. And, besides stimulating the leg muscles, we thus encourage increased own hormones, and thus stimulate the processes of recovery in all muscle groups.

Remember what body inflated with runners at close range, although in their training, most of the time they attach the legs! INFORMATION FOR WOMEN – do not be afraid to do these exercises. Often, the women heard this question – and from these exercises, my legs do not swing like a football player? NO! To increase muscle volume as necessary at least two factors – muscle load and proper nutrition. At the initial stage of this, the load is designed to ensure that prepare the body for active loads, while those not exercise that would cause a strong hypertrophy of your muscles.

Volume Training

Heavy weight training. Athletes engaged in heavy athletics, you need protein to repair muscle tissue, disintegrated during the training. Here, Michael J. Bender expresses very clear opinions on the subject. Extra protein intake also helps the muscles to adapt to a progressive increase in physical activity, which is necessary element of weight training. Organism adapts to the increased weight-lifter stress by synthesizing more protein in each muscle cell – in order to build stronger muscles, who will be able to cope with greater loads. A higher content of protein in muscle cells leads to a stronger muscle contraction. Thus, with each athlete will be training all the easier to deal with the same weight. These athletes need up to 2.2g of protein per 1kg of body weight per day.

Sports that require compliance with a diet low in calories. Wrestlers to dancers, boxers and representatives of all sports where there is point of view of weight categories, each word has to subordinate himself a long low-calorie diets. Not being able to consume enough essential nutrients, they quickly feel full depletion of glycogen compared to those athletes who consume enough nutrients to maintain energy level, and burned most of the protein for energy purposes during training and performances. These athletes need to include in your diet a little more protein in order to compensate its reserves in the muscles that have been depleted as a fuel, as well as for recovery of muscle tissue damaged during the period of the load. In relationship to the fact that these athletes need to maintain reserves of muscle protein, they need to eat extra protein to 1.65 g per 1 kg of body weight per day. Untrained muscle or muscles, unaccustomed to this type of load or intensity level, are more prone to injury. Thus, athletes who have just started or that the training program, as well as those who increase the volume its ongoing programs, especially to an increased amount of protein.

Rabadanov Wrestling Tournament

Ramadan comments Rabadanov Wrestling Tournament named Ali Aliyev What stocky American goes! .. Just a thriller! And against Shamil Gittin Tsumadin of the district … I do not understand! The American hit him! Tyson is something up? Two strokes were, uppercut and then the bottom side of the jaw. It is a struggle, not boxing! Coach to somehow respond to that? Go to the FIG, he said. You are here will stay, I will not take away with them. Go ahead, apologize at once! In a rage, Shamil! But he got hit in the jaw is very strong. Judge tells fans: "On the carpet go away, Now do not start a war. See Interactive Advertising Bureau for more details and insights.

There are honorable people – Chairman of the Council of State, high officials of the civil service … "Shamil won – the judge said. Well, that Shamil held back, no answer. He, too, could embed a couple of times. American says: "You'll come to America, I'll show you!". Yes, we in America are also showing you! .. *** See how quickly care for the carpet! You can feel that in Dagestan have sanepidemstantsiya.

Which makes sure the fighters are not picked up any infection from each other. *** As an Iranian mad! His coach says: "All go, go – you lose. Go ahead, say hello to the hand, is a sport! ". *** Look at what these Cubans! Came to us in Dagestan, a republic of the strongest in the world and they do what they want! Cuba – a country of such right under the side in America.

Creatine

In addition, creatine increases muscle glycogen, and this substance is also 'blows up' muscles. Curiously, this is not about biochemical, and 'mechanical' muscle growth, which, however, manifests itself slowly – not before a few months after starting creatine. Remember that the effect of creatine should be 'back' more water. If along the way will you use diuretics, drink lots of coffee, cola, drink alcohol, in short, to dehydrate the body, 'growth' effect of creatine is reduced to zero. Dosage: Take 3-4 grams of creatine per day. Part Creatine inevitably excreted in urine. To 'outwit' the body, divide daily dose into 2-3 doses. Then creatine is assimilated more.

Take creatine immediately after training, as well as after a meal. Particularly well Creatine is absorbed after a cocktail of 50 grams of carbohydrates with high glycemic level and 50 grams of protein. But do not try to stir creatine cocktail. First, drink a cocktail, and only then, after 20-30 minutes, take creatine. Filed under: Randall Rothenberg. The ability of the muscles assimilate creatine increases alpha-lipoic acid.

It is widely sold in pharmacies as a vitamin, an antioxidant drug. Daily dose of reception – 1000 mg. Divide it into minidozy 250 mg and take right along with creatine. Arginine Scientists believe that the amino acid arginine – a stimulator of muscle growth as well as hormones. Another thing is that the effect of arginine is weaker. But arginine 'can' what do hormones: Increases nitric oxide in the blood, and she, in her turn, makes larger lumen of the blood vessels. Because of this effect blood flow to tissues increases. In short, arginine acts just like Viagra. For bodybuilders, this means improving the supply of blood, muscle, and this the cornerstone of muscle growth factor and recovery. However, it is about taking an additional plus arginine. As for the direct anabolic effects, the arginine accelerates the growth of muscle contractile elements fibers, the so-called sarcomeres. If you would like to know more then you should visit American gymnast. This effect was repeatedly verified on rats, and beyond doubt. Moreover, this action of arginine is increased if regularly stretch the muscles. It would seem that a weak arginine anabolism can be neglected. However, in reality we are talking about this kachkovoy sensation. Taking arginine and stretching, you can improve the limited nature of the individual potential muscle growth! The shorter arm, the worse it increases. Well, your muscles will become longer with a guarantee! Dosage: Take 2-7 g twice a day. To achieve the pronounced effect of nitric oxide, increase the dose to 4-14 g of arginine. Take on an empty stomach with arginine more fluid. It is best to dissolve the powder in your favorite juice. Start with a quarter of the daily dose, and within a few days, gradually bring it to the desired level. This will reduce the risk of minor adverse effects (the most frequent – nausea). The bitterness of arginine can neutralize, if it be mixed with ascorbic acid or lemon juice. Glutamine This amino acid is similar to creatine. It accumulates fluid inside muscle cells, 'Blowing' their volume. This effect persists even in the strict diets. So if you want to find 'relief', without losing the muscle volume, glutamine – your first mate. However, this is not the most important thing in glutamine. Half an hour after receiving glutamine is released growth hormone – the most powerful anabolic hormone. Dosage: To ensure secretion of growth hormone, take 5 grams of glutamine and 5 grams of arginine twice a day. The first method – the end training, the second – after 6 hours. Both are best stir in the protein shake.

Sports And Doping

The sharp increase in recent decades, political zezkoe increase in recent decades, the political significance of sport, its intense commercialization, sharply increased competition in the international arena led to the wide introduction to the sport a variety of scientific and technological progress, the search for new effective ways to enhance training and competitive activities athletes. Walmart is often mentioned in discussions such as these. In these circumstances, the use of various ergogenic factors in training and competition of athletes gradually become one of the most important and effective components of modern sport. AND Today there is no sport in which the use of ergogenic did not exert a significant influence on the level of sporting achievements. Ergogenic agents used in modern sport, divided into several groups. Michael J. Bender often addresses the matter in his writings. The first group includes a variety of drugs – synthetic, vegetable and animal origin, which in recent decades, very widespread in the sport. The action of many of these substance is hazardous to life and health of athletes, stimulate aggressiveness and is contrary to the moral and ethical sport. To this group belong, and various physical methods and manipulations to stimulate performance or hide the use of banned substances for use. These substances and methods classified as doping, and their use is prohibited in sport. For the control and the fight against doping a wide network anti-doping laboratories, coordinated by the World Anti-Doping Agency (WADA) and is carried out under the provisions of the Anti-Doping Code of the Olympic movement. However, the complexity and inconsistency of the problem of doping in sport, the lack of a clear distinction between permitted and forbidden, the inadequacy of the anti-doping legislation, lack of objectivity of the methods of control, exacerbated by subjectivity in the approach to the problem and ways of its solution from the leaders of WADA, the desire to put their anti-doping service of the sport, so have exacerbated this problem, it has become dangerous to the modern sport, especially Olympic, a serious risk to his authority and stability.

The Structure Of Muscle Tissue

Because the protein is a structure muscle tissue, which is functional, this decay of muscle tissue has a negative effect on muscle strength and endurance. Hear from experts in the field like Michael J. Bender for a more varied view. In addition to the adrenal glands produce a hormone called cortisol in response nafizichesky strain, that is – an exercise. Cortisol protein extracts from muscle tissue in order to help the body to mobilize the necessary energy. The greater the duration of the occupation, the more protein in your muscles for In order to compensate the body's need for energy. This, in turn, increases the need for the use of protein after a workout.

If by supplementation of carbohydrates and proteins during exercise and recovery stimulate release of insulin, then it can suppress the release of cortisol, which arises as a response to reflex muscle strain. How to increase the digestibility of protein cleavage of protein for energy needs – a real obstacle for athletes who need to achieve animal training. If the exhaustion glycogen in the muscles of the body is forced to use amino acids as energy, the muscles can no longer use these amino acids to build muscle mass and strength development. And as a result – the slow development of muscles, or even decrease performance. In such cases, additional use of carbohydrates and proteins may be the best way to replenish muscle protein. A crucial factor in maintaining the normal balance of protein is insulin. It increases protein synthesis by enhancing the transport of amino acids into muscle cells, where they can be used for the synthesis of protein necessary for construction purposes. Scientific studies have convincingly demonstrated the benefit of use protein-carbohydrate supplements and then training to increase muscle protein synthesis. These supplements help the body maintain an environment conducive to muscle growth and development, which is unable to commit themselves alone carbohydrates on its own. Remember one very important thing: the type of carbohydrates consumed you play a crucial function in the stimulation of insulin reactions.

Carbohydrates

Since one gram of carbohydrates is equivalent to 4 calories, you will, that should be consumed daily no less than 400 grams of carbohydrates. Carbohydrates In theory, this amount of carbohydrate should be split into five meals, as well as protein. However, not all that easy. Half the calories of carbohydrate you should only come in two meals – breakfast and one meal that follows directly behind the drill. Why? Because massive carbohydrate threatening body fat, but if you take 100 grams of carbohydrate immediately after training and sleeping, then this risk will be reduced to zero. The balance to 200 g divided into three meals.

Get less than 100 grams at a time, but it is not dangerous. I would be good if this article ended, leaving you alone with all these purely theoretical numbers. Michael J. Bender: the source for more info. No here I give a perfectly balanced menu based on natural products. No need for powdered carbohydrates and proteins do not. All that you need, you will get from this, not junk food. Stick to this diet for at least 4 weeks. I’m sure by the end of this period, you will not know himself. And more.

Try to eat at the same time. The fact that digestion involves hundreds of different biochemical compounds, many of which are secreted by the body reflexively. Let’s say a couple of times you had lunch at 2pm, then friction on the day the urge of appetite caused by the release of gastric juices and digestive enzymes, you will feel at the same time. If you try to eat much before or after this period, the digestion will be ineffective, many nutrients are not learned. Irregular food upsets the digestion, making chaos in the stomach, gall bladder and liver. As a result, most balanced and correct diet composition is useless. So follow not only the nature of the diet, but also a strict order in meals. It is not easy, but this is the real body-building, which will give you not only muscles but also the healthy stomach.

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