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3 Esercizi sulle quali si dovrebbe sforzare eccessivamente la schiena
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Queste mosse sono una parte della formazione il vostro corpo ha bisogno di essere preparati per le esigenze specifiche del compito o sport.As lunga data come il rischio non superano le ricompense, probabilmente siete sulla track.The destra SupermanYou'd Prone essere difficile trovare un quaderno o un video che non incorporate il superuomo prona. Non solo 猫 l'esercizio uno strumento di allenamento fitness familiare e duraturo, 猫 anche spesso utilizzato da fisioterapisti. Ma la maggior parte dei formatori e terapeuti eliminare questa mossa una volta che sono informato sulla sua configurazione intrinseca di rischi.La per il superuomo 猫 incline a mentire a faccia in gi霉 sul pavimento con le braccia tese di fronte a voi, simile alla posizione di Superman quando si vola. Per eseguire l'esercizio, si solleva entrambe le braccia ed entrambe le gambe al largo delle simultaneously.Problems terra con il superuomo incline cominciare con i suoi limiti. La gamma di movimento in questo esercizio 猫 cos矛 stretto che non avrai mai rafforzare i muscoli della parte bassa della schiena, glutei e muscoli posteriori della coscia in qualsiasi way.In significativo il suo libro Fatto e fallacie di Fitness, Mel Siff, dice che la ricerca attuale ha dimostrato che l'esercizio superman e molte delle sue varianti hanno poco o nessun beneficio sulla forza schiena e la postura , aggiungendo che non 猫 raro che questo esercizio di causare mal di schiena acuto e spasmo. Se stai cercando di rafforzare la parte bassa della schiena , glutei e muscoli posteriori della coscia, sostituire il superuomo prona con stacchi, buongiorno, schiena squat, sedia romana schiena estensioni, leg curl palla e la macchina gamba curls.Lying Torso TwistThe trovano torso torsione 猫 un altro esercizio che quasi tutti, dai principianti ai personal trainer , sembrano utilizzare come un punto fermo nel loro allenamento abs o di un programma di formazione di base. La mossa comporta sdraiato sul pavimento, con le gambe in su, e ruotando i fianchi da un lato all'altro. Esistono due varianti di questo esercizio: Una versione 猫 fatto con le ginocchia piegate, mentre l'altro, pi霉 duro, la versione 猫 fatto con legs.But condizioni seguendo Shirley Sahrmann, un professore del programma di terapia fisica presso la Washington University College of Medication in St. Louis, movimenti come la torsione del tronco prona, cos矛 come le sue varianti, in contrasto con la biomeccanica naturale della colonna vertebrale lombare. Note Sahrmann nel suo libro Diagnosi e Trattamento delle Sindromi Movimento di valore che la rotazione della colonna lombare 猫 pi霉 pericoloso che utile, e la rotazione del bacino e degli arti inferiori su un lato, mentre il tronco rimane stabile o viene ruotato verso l'altro lato 猫 particolarmente pericoloso. 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Schamberger scrive: Le faccette articolari sono stressati non specificamente sul lato di flessione, estensione posteriore da solo e l'estensione posteriore combinato con la rotazione a destra oa sinistra.
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Composizione molecolare di nicotina.
Foto di sigarette Credit score immagine da Bartlomiej Nowak da
I vantaggi per smettere di fumare vanno ben oltre la salute. Il denaro non viene speso per le sigarette, i vestiti odore migliore, il cibo ha un sapore migliore, e nella maggior parte delle citt脿, si don andare fuori a fumare una sigaretta pi霉. Purtroppo, smettere di fumare 猫 un lavoro duro. Alcune persone sono in grado di farlo pi霉 facilmente di altri, ma la maggior parte saranno d'accordo che 猫 una delle cose pi霉 difficili che abbia mai fatto.
Molte persone trovano difficile smettere di fumare sigarette a causa della fissazione orale si sviluppano mentre si fuma. Gomma da masticare pu貌 essere un'ottima alternativa al fumo di sigarette. Questi possono essere tenute nello stesso modo che hai usato per tenere una sigaretta, riducendo la necessit脿 di avere una sigaretta tra le mani. Si ottiene in macchina e fuma una sigaretta. Subito dopo il pranzo, si potrebbe fumare un'altra sigaretta. Cambiare la vostra regimen potrebbe aiutare a smettere di fumare. Avere l'auto professionalmente puliti in modo da eliminare l'odore di sigaretta in modo che ha vinto la prima cosa che si pensa quando si apre la portiera della macchina, e quando lo fai, hai vinto vuole fumare in una macchina che hai appena pagato un mucchio di soldi o speso un sacco di tempo per pulire e odore cos矛 grande.
Diminuire gradualmente la tua
Il desiderio di fumare pu貌 essere contagiosa, e quindi in grado di smettere. Smettere 猫 pi霉 facile se non si ha un amico che chiede se si vuole uscire e fumare una sigaretta. Alcuni farmaci per smettere di fumare offrono gruppi di supporto a titolo gratuito con la prescrizione per aumentare le vostre probabilit脿 di smettere di fumare con successo. Avere persone intorno a voi o 猫 a contatto con le persone che sono smettere di fumare ha dimostrato di aumentare la possibilit脿 che si esce con successo troppo.
ten passi per smettere di fumare
Cicca
Foto nicotina Credit score immagine nikotin di Cornelia Pithart da Ci sono varied versioni del cerotto alla nicotina che aiutano a smettere di fumare. Il cerotto alla nicotina fornisce dosi di nicotina attraverso la pelle, che nega dover fumare una sigaretta a ricevere la nicotina. La patch 猫 di solito usato in fasi, iniziando con la pi霉 alta quantit脿 di nicotina, e gradualmente diminuendo i livelli di nicotina per ridurre i sintomi di astinenza fino al cerotto, e sigarette, non sono pi霉 necessari.
Smettere di tacchino freddo ha lavorato per alcune persone. Tacchino freddo si riferisce al solo smettere di fumare, a prescindere dal desiderio che si possono verificare. tacchino freddo significa smettere senza ausili o farmaci per smettere di fumare.
Alcune persone impostare il proprio piano di riduzione. Iniziano con comunque molti sigarette che fumano il primo giorno, e tagliare verso il basso da uno o due, e diminuire di molto ogni giorno o settimana fino a quando sono finalmente liberi di sigarette. Se questo 猫 il passo per voi, prendere lentamente, don fretta. L'esecuzione non 猫 cos矛 difficile quando si rifugio raccolto un paio di sigarette al giorno. Inoltre, definizione degli obiettivi per aumentare l'esercizio potrebbe anche essere un'influenza positiva su smettere di fumare. La ricerca mostra che le persone che esercitano sono due volte pi霉 probabilit脿 di smettere di fumare rispetto a quelli che non lo fanno. La ricerca mostra anche che l'esercizio fisico pu貌 anche ridurre gli effetti di voglie.
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Per i media, le famiglie dei lavoratori che vivono in parti svantaggiate di Sunny Sussex, Surrey foglia, e la periferia di Londra, propriet脿 ha un prezzo molto alto, e le politiche del governo, sistematicamente, non per ridurre il dolore finanziaria. Il Cancelliere della Exchequor, George Osborne, ha perso l'occasione per rimediare a questo nel suo price range 2014 Spring. Invece ha scelto di indirizzare le risorse nel mantenere lo status quo, e il governo ha messo in atto una serie di misure per aiutare le persone a sollevare gli enormi depositi richiesti dalle banche per mettere gi霉 sulle situation troppo caro.
six. Newcastle upon TyneMy ricerca su Rightmove ad aprile (2014) si present貌 una propriet脿 di 3 camere da letto a Blyth a 33.950, e un altro in Blaydon a 34.950. Tre case camer prezzi variabili tra 45.000 e 55.000 sono abbondanti in Newcastle on Tyne region di Tyne Wear, in particolare in Blyth e Jarrow., Mentre Newcastle per s茅, presenta prezzi leggermente pi霉 elevati, con la fascia pi霉 bassa che rientravano nel selection 50.000 a 60.000 prezzo.
13. Hastings BexhillHastings e Bexhill sono un'anomalia drammatica in un mare di grande propriet脿 a prezzi in Sunny Sussex. Le due citt脿 sono in un angolo orientale della contea, non troppo lontano dal confine Kent, e rappresentano un ottimo rapporto qualit脿 rispetto ai loro vicini pi霉 ricchi pi霉 a ovest. Incredibilmente per questo angolo sud-orientale dell'Inghilterra, 3 case da letto sono prontamente disponibili per meno di 125.000. Okay, quindi 猫 una salita molto ripida dai prezzi giveaway nella valle di Rhondda, ma per Sussex questi sono prezzi d'affare! Se siete nel sud-est dell'Inghilterra, alla ricerca per la vostra prima casa, o anche sperando di investire in un acquisto di lasciare, potreste essere interessati a leggere su aree pi霉 economici in Sussex cliccando qui.
Qui nella fascia dei pendolari di Londra, paghiamo i prezzi esorbitanti per le case abbastanza medi, e poi paghiamo le tasse sulla parte superiore per il privilegio. Altrove nei prezzi degli immobili nel Regno Unito sono in nessun posto vicino il pi霉 in alto, e di conseguenza ci sono un gran numero di proprietari di casa che vivono in Gran Bretagna, che hanno bisogno di non pagare un centesimo al governo di bollo. Per le propriet脿 a prezzi tra 125.001 e 250.000 l'imposta 猫 riscossa ad appena l'1%. Sotto quel prezzo non esiste il dovere.
Con la chiusura delle miniere di carbone, e la perdita di altri grandi datori di lavoro della zona, Stanley 猫 stato in tempi duri economicamente per gran parte degli ultimi vent'anni, e prezzi delle case locali riflettere direttamente questo, una casa di media tre camere da letto pu貌 essere acquistato qui per circa 35.000.
14. ChathamNot proprio il posto pi霉 economico per comprare una casa nel Kent, ma non troppo lontano fuori di esso! Incredibilmente per il Sud Est, Chatham ha un certo numero di tre situation da letto 猫 possibile acquistare da circa 110.000. Historic Chatham, famosa per i suoi cantieri 猫 su una linea ferroviaria facilmente il centro di Londra, che lo rende un luogo ideale per i pendolari. Se sei bloccato a Londra, e sono disperati per migliorare la tua vacanza in un luogo pi霉 accessibile, quindi Chatham potrebbe essere il posto che stai cercando. In caso contrario, come si potrebbe eseguire la scansione di questo articolo su prezzi degli immobili altrove nel Kent, il giardino d'Inghilterra.
Il vero divario Nord-Sud
14 dei posti pi霉 economici nel Regno Unito per comprare una casa di 3 camere da letto nel 2014
1. Stanley, Co DurhamStanley 猫 una ex citt脿 mineraria di carbone nella contea di Durham. Uno dei peggiori disastri del pozzo della storia britannica si 猫 svolta a Stanley nel mese di febbraio 1909 in cui pi霉 di 160 persone sono state uccise in una miniera di carbone locale.
A tre camere da letto Casa a schiera nella zona di ceramiche, in citt脿 come Stoke on Trent, e Newcastle Below Lyme, pu貌 essere acquistato per un minimo di forty.000 a 50.000. Una casa semi indipendente, in buon ordine, vende per non pi霉 di fifty five.000, ma qui, can be found in altre zone del Regno Unito, vi 猫 una carenza di basso prezzo propriet脿 messe in commercio.
Vuoi sapere di pi霉 su quella vecchia foto? Si tratta di un acquerello o una stampa? Si tratta di un dipinto ad olio prezioso? Che cosa 猫 quel vecchio dipinto realt脿 vale la pena? Chi 猫 l'artista di questo dipinto? Una guida alla Resea.
La mia ricerca ha prodotto una propriet脿 a Kinsley, prezzo di vendita, a 45.000. Nella vicina Batley, Bansley, Royston e Leeds, tre situation camer sono facilmente disponibili nella fascia di prezzo da 50.000 a 60.000. I prezzi finali pi霉 bassi sono un po 'pi霉 alto nei pressi di Wakefield e Pontefract, ma tutti mostrano annunci di confortevoli, propriet脿 abitabili circa 65.000.
Tre case camer nei distretti di Birmingham Smethwick e Oldbury iniziano a tra 65.000 e 75.000
4. Stoke on TrentStoke on Trent 猫 ben noto per le numerose ceramiche che sono cresciuti dentro e intorno alla citt脿 del 17 掳 secolo in poi. Wedgwood, Minton e Royal Doulton sono tra i pi霉 famosi produttori di porcellana da questa zona, e le ceramiche, insieme con abbondanti forniture locali di carbone e di ferro, assicurato la prosperit脿 della regione per diversi secoli. Pi霉 di recente, tuttavia, con la chiusura dei pozzi, e la perdita di numerose fabbriche e acciaierie, c'猫 stato un forte aumento della disoccupazione. Al giorno d'oggi, le opportunit脿 turistiche locali stanno iniziando a sfruttare, e sia le opere di porcellana, e il sistema di canali traggono la loro giusta quota di visitatori della regione ogni anno.
La Valle Rhondda una volta era famosa per le sue numerose miniere di carbone, ma la chiusura di molti pozzi locali nel 1990 ha lasciato un'eredit脿 di alto tasso di disoccupazione. La pletora di case a prezzi bassi in vendita in questa regione 猫 un riflesso del dolore che queste comunit脿 continuano a sentirsi.
Il porto ha sviluppato nel 16 掳 secolo e, insieme con i cantieri navali pi霉 in basso il fiume Tyne, 猫 diventato uno dei pi霉 grande costruzione navale del mondo e centri di riparazioni navali. Queste industrie hanno da allora andato in declino, e oggi, Newcastle upon Tyne 猫 in gran parte un centro commerciale e culturale, con una vivace vita notturna.
seven. Belfast e AntrimFamous per essere sede del cantiere che ha costruito il Titanic, le strade collinari della bella Belfast hanno visto pi霉 di loro giusta quota di problemi nel corso degli anni. Il conflitto continua settaria che ha diviso le comunit脿 in questa citt脿, 猫 in netto contrasto, tuttavia, per la calorosa accoglienza che i visitatori ricevono qui. Belfast ha un centro vivace e fiorente citt脿 con ottime strutture ricreative, siti storici da visitare, favolose vie dello shopping e ottimi collegamenti di trasporto. Un confortevole tre camere da letto casa nella vicina Antrim o Newtownabbey potrebbe essere vostro da un minimo di 45.000, ma dovrete essere veloci, come le scorte abitative disponibili ad aprile 2014, sono molto, molto basso. Si prega di tenere anche a mente durante la ricerca di propriet脿 in Irlanda del Nord, che Rightmove non pu貌 avere la stessa copertura in questo settore come avviene nel Regno Unito continentale.
9. Sheffield, South YorkshireIndustrious Sheffield, famosa per la sua coltellinai e circondato da alcuni dei pi霉 aspra bellezza campagna della Gran Bretagna, questa 猫 una citt脿 che ha visto momenti difficili negli ultimi anni. Come molte delle aree elencate in questo articolo, Sheffield ha visto cera prospettive di occupazione e di calare, ma resta ancora una vivace citt脿 universitaria con numerose gallerie e musei da sfogliare, e grandi strutture sportive e per il tempo libero. Tre camere da letto situation a schiera possono essere acquistati per un minimo di forty.000, e ci sono una serie disponibili nella staffa 45.000 a fifty five.000 prezzo sia a Sheffield, e nelle citt脿 e villaggi circostanti. Una volta in prima linea della rivoluzione industriale, Birmingham rimane un importante centro commerciale internazionale. E 'sede di ben tre universit脿, ed 猫 anche il sito di Nationwide Exhibition Centre della Gran Bretagna. Nonostante 猫 tentacolare, ambiente urbano, Birmingham gode di oltre 8.000 ettari di parco all'interno del suo confini e ha anche una rete affascinante e pittoresco di canali e corsi d'acqua che attraversano la citt脿.
Tuttavia, per coloro i cui posti di lavoro sono pi霉 mobili, c'猫 tutta una ricchezza di beni facilmente reperibili nelle aree pi霉 economiche del Regno Unito. Qui ci sono alcuni luoghi si potrebbe desiderare di prendere in considerazione nella ricerca di un conveniente casa di tre camere da letto. Tutti i prezzi indicati sono stati trovati sul sito internet Rightmove, e sono in corso per aprile 2014.
Dalla primavera di quest'anno, i media del Regno Unito 猫 stato in esecuzione storia dopo storia di aumento dei prezzi degli immobili. Vivere nella cosiddetta ricchi del Sud in una piccola citt脿 costiera sono fin troppo consapevole dei prezzi delle abitazioni in costante aumento.
In Rhondda Valle del gallese, una zona di grande fascino e di bellezze naturali, una camere da letto, casa a schiera a tre pu貌 essere acquistato per un minimo di 35.000. La mia ricerca ha anche rivelato alcune situation in Ferndale per appena 30.000, ma ci sono stati un certo numero di altri, tutti pubblicizzato come essere in buon ordine, nel assortment 35.000 a 40.000 prezzo. Alcuni dei luoghi elencati in questa fascia di prezzo sono Treherbert, Tonypandy, Maesteg e Port Talbot. Questa zona ha mostrato un aumento dei prezzi nei tre anni da quando ho compilato questa lista, ma rappresenta comunque un valore eccezionale rispetto ad altre parti del Regno Unito.
Negli ultimi anni, il Liverpool 猫 stato addestrato da un progetto ambizioso e di vasta portata del programma di rigenerazione, ed 猫 ora considerato uno dei pi霉 importanti centri della Gran Bretagna per la cultura e le imprese. Anche se la generosa offerta di abitazioni a basso costo sembra raccontare una storia diversa, potrebbe essere solo che i prezzi delle case sono rimasti solo temporaneamente dietro il quadro pi霉 ampio. Certo, qui, are available in altri settori che ho studiato, si 猫 registrato un aumento significativo dei prezzi delle situation al livello pi霉 basso della scala, come acquisto di lettere cercare territori freschi.
eight. HullHistoric Kingston On Hull, meglio conosciuto come semplicemente 'Hull' ha legami poetici e teatrali, nonch茅 un affascinante passato marittimo. Recenti investimenti in riqualificazione urbana ha portato a grandi miglioramenti nelle aree pi霉 povere e in giro per la citt脿, ma i prezzi degli immobili rimangono alcuni tra i pi霉 bassi del Regno Unito. Ho trovato una serie di tre villette a schiera camer pubblicizzati in vendita al prezzo di circa 49.950, il tutto in un raggio di dieci miglia di Hull City Centre. Case in 55.000 a 65.000 fascia di prezzo sono facilmente disponibili. Se si dispone di un po 'pi霉 da spendere, 249.500 comprer脿 una spaziosa, casa indipendente con giardino buone dimensioni, in una delle zone migliori. e si potrebbe ancora evitare il 3% staffa di imposta di bollo del Cancelliere.
five. Leeds, West YorkshireAccording il censimento del 2011, Leeds 猫 la terza citt脿 pi霉 grande, per numero di abitanti, nel Regno Unito. Uno dei pi霉 grandi storie di successo della rivoluzione industriale, Leeds era una volta la fiorente centro di una vasta rete di lana e lino mulini. In anni pi霉 recenti, Leeds continua a godere di una reputazione come centro culturale, finanziario e commerciale di West Yorkshire.
C'猫 stato qualche serio investimento nella citt脿 in tempi recenti, che includono il miglioramento per il tempo libero, e una nuova energia solare interscambio bus. Altri miglioramenti, come un nuovo centro di salute di un centro per bambini Confident Begin, sono in programma.
three. LiverpoolLively Liverpool con tutto il suo patrimonio musicale e artistico, luogo di nascita dei Beatles e Cilla Black, ha una generosa offerta di prezzi ragionevoli tre camere da letto situation a schiera. L'esempio prezzo pi霉 basso mi sono imbattuto in questa zona viene offerto a 28.000, e ci sono una serie di interessanti propriet脿 di base, disponibile in Liverpool, St Helens e l'area Skelmersdale nella fascia di prezzo di thirty.000 a 35.000. Schemi di propriet脿 condivisa sembrano essere popolare in questa regione, e molti, a prezzi ragionevoli, marca situation nuove, vengono al mercato che offre il 25% al 鈥嬧€?5% propriet脿 condivisa.
Proprio come tanti altri medi proprietari di casa britannici, il mio 'castello' 猫 una villetta a schiera three camere da letto. Non 猫 meglio o peggio di molti altri situation famiglia media nel Regno Unito, ma c'猫 una grande differenza. Questo 猫 il suo valore. Qui nei prezzi degli immobili South East pu貌 essere allarmante costoso. La mia piccola casa percepirebbero vicino a 330.000 se fossi in grado di venderlo. Per fare il passaggio a una casa pi霉 costosa che costano fino a 500.000, che sarebbero tenuti a pagare il 3% del prezzo di acquisto del nuovo immobile in bollo Terra fiscale. Per le propriet脿 di vendita tra 500.001 e 1.000.000, l'imposta balza al 4%, e se dovessi saltare la scala per una casa del valore di oltre one.000.000 mio pagamento per il governo sarebbe il 5% del suo prezzo di vendita.
2. Rhondda, Glamorgan
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Molte donne sono stati programmati a credere di poter ottenere forti, shouldn allenano duramente i ragazzi, e dovrebbero optare per le belle, rosa tre pesi libra per evitare bulking up. Di conseguenza, quando si tratta di definire obiettivi di fitness, molte donne sono molto soggettive. Invece di definizione degli obiettivi quantificabili e oggettivi incentrate prestazioni, molte donne semplicemente dicono, vogliono sbarazzarsi di cellulite sulle gambe, o vuole sbarazzarsi di questo, stringendo il grasso sulla parte posteriore delle braccia. Pur avendo grandi obiettivi come questi vanno bene, la verit脿 della questione 猫 che concentrarsi sul raggiungimento di obiettivi quantificabili e di efficiency orientati su vari esercizi 猫 il modo pi霉 veloce per raggiungere gli obiettivi estetici generali. Se pi霉 donne vogliono ottenere un corpo migliore e vedere le loro aree di migliorare, ci deve essere un cambio di paradigma: Le donne non sono fiori delicati che shouldn si allenano duramente. Con questo in mente, qui ci sono alcuni punti di riferimento di forza consigliate per ladies.A buon obiettivo 猫 quello di panca 75 per cento del vostro peso corporeo per una ripetizione, o 85 per cento di quel numero per cinque ripetizioni. Ad esempio, una donna 拢 145 dovrebbe essere in grado di distensione su panca 110 拢 per una ripetizione, o circa 95 拢 cinque volte. Matt Kasee, proprietario di Matt Kasee 鈥嬧€婽raining Prestazioni a Cincinnati, consiglia alle donne di abbracciare pi霉 set di ripetizioni inferiori. raggiungere questo obiettivo, 猫 necessario lavorare con i pesi che permettono solo 3-6 ripetizioni, perch茅 questo range di ripetizioni e carico 猫 migliore per la costruzione di forza bruta, dice Kasee. COME FARE: Sdraiatevi sulla schiena, afferrare un bilanciere alla larghezza delle spalle o leggermente pi霉 ampio, abbassare la barra al centro del petto e guidare la barra posteriore fino alla massima estensione. Assicurati di tirare le scapole insieme per assicurare una buona base di appoggio e proteggere le spalle. I gomiti devono piegare leggermente verso il busto a circa un angolo di 45 gradi. Afferrare la barra duro e cercare di strappare lo distingue nel corso dei vantaggi movement.13 di Pesistica che nessuno ti dice AboutBenchmark 2: The Standing Barbell Press per 1 Rep al 60 per cento del suo corpo WeightThe in piedi bilanciere stampa 猫 un forte indicatore della vostra massima forza mentre si preme in un piano verticale e si concentra sulle spalle, tricipiti e muscoli del core anteriore. Perch茅 si sta in piedi in piedi, ma 猫 anche un indicatore molto funzionale della vostra forza di pressatura. Un buon obiettivo 猫 quello di premere 60 per cento del peso corporeo per una ripetizione, o 85 per cento di quel numero per cinque ripetizioni. Una donna 拢 145 dovrebbe essere in grado di premere 85 a 90 libbre una volta ossia 70 a 75 libbre cinque volte. Agrifoglio Mitchell, una federazione internazionale di Bodybuilding e Fitness (IFBB) dato pro, allenatore di nutrizione con corpi magri Consulting, e co proprietario di Dwell Fit Cincinnati ritiene che l'aumento di volume di allenamento in questo esercizio 猫 la chiave. Mitchell consiglia di lavoro fino a un massimo di cinque settimanale threeto ripetizione sulla stampa in piedi bilanciere e quindi il sostegno del peso verso il basso in modo significativo e l'esecuzione di 4-5 serie di otto a 12 ripetizioni. aumento del volume di allenamento serve a due scopi, spiega Mitchell. che permette alle donne di praticare la tecnica di movimento e affinare. E, due, aiuta a costruire il muscolo, che 猫 quello che le donne hanno bisogno di pi霉 di premere pesi pi霉 grandi. COME FARE: Afferrare un bar sulla larghezza delle spalle, a cominciare dal bar sulla parte superiore del torace. Tense il vostro tutto il corpo e, senza usare la parte bassa della schiena, guidare la barra sopra la testa e un po 'indietro. Assicurati di spremere i glutei e rinforzare gli addominali mentre pressing.Benchmark three: ten Variety of Motion PushupsThe buon vecchio stile pushup 猫 un indicatore fantastica della parte superiore resistenza resistenza del corpo in particolare nel tuo petto, spalle anteriori, tricipiti e muscoli principali, nonch茅 da la tua forza relativa (resistenza al rapporto di peso corporeo) e la composizione corporea. Un buon obiettivo per le donne a lottare per ten ripetizioni. Se attualmente 猫 in grado di eseguire qualsiasi flessioni total range, Matt Kasee 鈥嬧€媎i Matt Kasee 鈥嬧€婽raining Prestazioni consiglia di utilizzare un bilanciere set 3-4 metri dal suolo in un energy rack per ridurre la percentuale del peso corporeo 猫 necessario utilizzare. una versione regredito del pushup, come ad esempio un pushup bilanciere nel rack, permette alle donne di sviluppare una tecnica perfetta durante il recupero volume di allenamento sufficiente per provocare una reazione di formazione, dice Kasee. non lo consiglio flessioni dello spettacolo dalle ginocchia se attualmente non 猫 possibile eseguire piegamenti sulle braccia piene, in quanto questo disinnesta il cuore e cambia la meccanica dell'esercizio. COME FARE: assumere una posizione pushup normale con le mani fuori il petto. Scendere verso il pavimento, tenendo i gomiti infilati a circa 45 gradi, il nucleo stretto e il collo in posizione neutra (don guardare in alto). Rientro attraverso il pavimento, senza lasciare il vostro abbassamento indietro. Per assicurare una adeguata profondit脿, mettere un rotolo di carta igienica sul pavimento e toccare la fronte su ogni rep.Presently Masterizzato il Pushup? Prova questi Pushup Rotations.Benchmark four: one Peso corporeo Chin UpLike il pushup, il mento 猫 un altro grande indicatore della vostra resistenza forza superiore del corpo e la vostra forza relativa al peso corporeo. Mentre il pushup verifica le spingono muscoli pettorali, spalle e tricipiti il 鈥嬧€媘ento fino alla prova i muscoli opposti: la parte superiore della schiena, dorsali, bicipiti e muscoli di presa utilizzati a tirare. Un fantastico obiettivo da raggiungere 猫 una gamma completa di ripetizione. Giovanni Prati, un bodybuilder compiuto, trainer e creatore del cane della montagna di dieta, pensa che, pur difficili, la maggior parte delle donne possono colpire questo obiettivo da twelve a 20 settimane di formazione adeguata e sostiene l'uso di meccanismi di assistenza. utilizzando una macchina di assistenza mento per imparare come attivare correttamente i dorsali e gli altri muscoli coinvolti, raccomanda Meadows. facendo progressi nella macchina di assistenza, passare al mento up fasciato e pull up. Inizia con uno o due EliteFTS fasce arancioni ei progressi da l矛. COME FARE: Inizia da un vicolo appendere da un bar in testa. Guidare in modo aggressivo i gomiti verso il basso concentrandosi su tirando le scapole nelle vostre tasche posteriori e tirare voi stessi sopra la traversa fino a raggiungere la vostra parte superiore del torace. Ritorna alla posizione di massima estensione sotto controllo e ripetere. Assicurati di minimizzare qualsiasi organismo inglese: Tenere le ripetizioni rigorosa e smooth.Don hanno bande ElitFTS? Provate questa versione del Chin Up.Benchmark five assistita: lo stacco per one Rep al 150 per cento dei vostri WeightPerhaps corpo non altro esercizio indica la forza di tutto il corpo meglio di quanto lo stacco. Spara per tirare 150 per cento del peso corporeo per un solo rappresentante, o 85 per cento di quel numero per cinque ripetizioni. Una donna 拢 145 dovrebbe cercare di lavorare fino a un 220 拢 singolo tiro rappresentante o 拢 185 per cinque ripetizioni. Jon Erik Kawamoto, un allenatore di forza e condizionamento e proprietario di JKConditioning in Canada, si sente mentalit脿 猫 fondamentale per colpire questo obiettivo. con l'intento e lo scopo, dice Kawamoto. con i movimenti non 猫 andare a farti duro quando il peso si fa pesante. Io dico sempre ai miei clienti di sollevarlo come intendi. COME FARE: Allineare un bilanciere caricato con la met脿 dei piedi (piedi dentro la larghezza delle spalle). Chinarsi e afferrare la barra. Tirare le anche verso il basso, flettere i lats, rinforzare il vostro nucleo e afferrare il bar duro. Rompere il bar dal pavimento e tirare verso l'alto, facendo attenzione a non arrotondare la schiena, fino a quando in piedi. Fare attenzione a non estendersi troppo la colonna vertebrale nella place.Benchmark six: Il Barbell Squat per one Rep al 125 per cento del suo corpo WeightThe bilanciere di squat 猫 stato a lungo annunciato da ratti palestra come di tutti gli esercizi. Se si dispone di un grande squat, si dispone di lastre di muscolo non solo sulle gambe, ma su tutto il corpo. Un forte obiettivo per le donne a sparare per 猫 125 per cento del peso corporeo per un singolo rappresentante o 85 per cento di quel numero per cinque ripetizioni. Una donna 拢 145 dovrebbe cercare di lavorare fino a 180 sterline per una ripetizione o 拢 155 per cinque ripetizioni. Jason Placeway, un chiropratico e specialista di forza e condizionamento certificata a Cincinnati, consiglia imparare a rinforzare il vostro nucleo correttamente mentre accovacciata al fine di sollevare grandi pesi e proteggere la colonna vertebrale. bisogno di respirare con la pancia e prendere in aria durante il tentativo di creare a 360 gradi di stabilit脿 con gli addominali e parte bassa della schiena. Prima si scende nello squat, inspirare espandendo la pancia e muscoli lombari. Questa 猫 la cosa migliore per la stabilit脿 di base. Evitare di disegno in l'ombelico alla colonna vertebrale e succhiare in; questo 猫 uno schema disfunzionale. Indossare una cintura di peso e cercare di spingere la pancia, schiena e addominali laterali nella cintura come si prende in aria. Questo fa un mondo di differenza. COME FARE: Inserire un bilanciere sulla schiena superiore, mantenendo le scapole tirato insieme per creare una solida base. Unrack la barra, fare un passo indietro, impostare i piedi leggermente pi霉 ampia rispetto alla larghezza delle spalle, e quindi spingere i fianchi avanti e scendere a un punto appena sotto il parallelo. Assicurarsi di mantenere il peso sui talloni e la colonna vertebrale in allineamento neutro. Per finire il rappresentante, alzarsi in modo aggressivo alla piena extension.Benchmark seven: The Hip Barbell ThrustThe spinta dell'anca, che 猫 diventato rapidamente l'esercizio preferito di donne in cerca di un mettere un po 'di pi霉 nella loro tronco, 猫 un indicatore fantastica della vostra forza in gli importanti muscoli della catena: i glutei, muscoli posteriori della coscia e parte bassa della schiena. Bret Contreras, una base in Arizona preparatore atletico, biomeccanica e ricercatore che ha inventato l'esercizio anca di spinta ed 猫 il suo pi霉 grande sostenitore consiglia di utilizzare uno schema a piramide per raggiungere questo obiettivo. buon obiettivo 猫 quello di hip spinta one,five volte il peso corporeo per 10 ripetizioni, dice Contreras. una donna che pesa 145 拢, si dovrebbe lavorare ad un punto che pu貌 hip spinta 拢 220 per ten ripetizioni. Per raggiungere questo obiettivo, piramide i set, eseguendo una serie di 10, una serie di otto, una serie di sei, e poi una serie di 15 ripetizioni. Assicurarsi che si mette in pausa per un secondo conteggio uno nella parte superiore di ogni ripetizione. Si consiglia causa della natura piuttosto scomodo della barra sui fianchi, con un batuffolo di bar o un asciugamano: Una parola di cautela. COME FARE: Stendere un bilanciere caricato sopra le gambe in modo che seduto tutta la parte anteriore dei fianchi. Con le ginocchia piegate e la schiena elevata su una panchina di serie, tenere la barra appena fuori i fianchi e poi spinta in su finch茅 non si 猫 parallelo al pavimento, avendo cura di spremere i glutei e non estendersi troppo bassa back.five Yoga Poses per un Firmer ButtBenchmark 8: The two Minute PlankHaving un nucleo forte e una serie di addominali non 猫 solo esteticamente piacevole, ma anche essenziale per il sollevamento pesi, l'esecuzione di una migliore e rimanere senza infortuni. La capacit脿 di tenere una tavola perfetta per due minuti per garantire la tua anima sar脿 a prova di proiettile e in grado di sopportare carichi pesanti, mentre accovacciata, premendo e stacco. Chiropratico e specialista di forza e condizionamento Jason Placeway si sente l'esecuzione di pi霉 variazioni plancia stimolante e dinamico 猫 il modo migliore per costruire la resistenza per tenere una tavola conventional per due minuti. deve assolutamente effettuare la tavola traditional di una volta a settimana per tempo massimo, ma l'esecuzione di versioni pi霉 esigenti, come seghe a sfera e mescolare le assi del piatto su una palla di stabilit脿, per periodi pi霉 brevi si svilupper脿 la forza pi霉 velocemente e permettono di eseguire meglio durante l'esercizio regredito. E 'diverso da aumentare la vostra una ripetizione panca: Se lo fai, 猫 in grado di svolgere meglio e ottenere pi霉 ripetizioni con carichi pi霉 leggeri. COME FARE: Basta impostare in una posizione pushup, ma invece di avere il peso sulle mani, posizionarlo sui gomiti. Mantenere una spina dorsale neutrale dalla testa ai piedi. Si dovrebbe essere in linea retta. Durante l'esecuzione, non consentono la schiena a incurvarsi. Flettendo il posteriore e quadricipite creer脿 una maggiore stabilit脿 durante l'esecuzione di questa By way of exercise.Different per Plank (Video) Benchmark 9: twenty pollici Box JumpWhile forza (la capacit脿 di produrre forza) 猫 molto importante, le donne dovrebbero anche concentrarsi sullo sviluppo e mantenere il potere (quanto velocemente e in modo esplosivo di forza si esprime). Mentre gli esercizi esplosivi come pulisce e strappa sviluppare il potere, sono molto tecnica dipendente e pu貌 essere difficile da padroneggiare. Un modo pi霉 semplice per la formazione per il potere 猫 quello di saltare semplicemente su sopra una scatola o altra superficie solida. Sparare per un salto di 20 pollici. Alla mia palestra, Reside Fit Cincinnati, esorto le donne di iniziare con superfici a bassa e farsi strada a poco a poco. Se siete nuovi a salti, iniziare con una elevata superficie di 12 pollici, ottenere la vostra tecnica verso il basso, e poi andare da l矛. 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Hickenlooper svela il prossimo anno Colorado di bilancio e dei contribuenti sconti
[Posizione / r / allscorenumber di commenti]
Il problema qui isn che Colorado ha finanziato tutti i suoi problemi di bilancio con vaso soldi e ora ha l'abbondanza di denaro contante. Il problema 猫 che la modalit脿 di gestione l'aumento delle tasse 猫 precisato da un emendamento costituzionale. L'emendamento TABOR dice che 猫 possibile raccogliere solo quanto si stima si potrebbe raccogliere quando gli elettori votano in aumento. Sei fottuto Mi prendi in giro?
614 Colorado ha fatto cos矛 tanti soldi in tasse di marijuana quest'anno
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