SKATE VITEZ\u0102 Arsuri: 756 calorii pe or\u0103 Se dezvolt\u0103 \u00een main: gluteal, abold abductor, cvadriceps Se dezvolt\u0103 \u0219i: Biceps, triceps, abdominal<\/p>\n
This difficult s\u0103 g\u0103se\u0219ti an antrenament of iarn\u0103 with full corpul mai bun dec\u00e2t patinajul de vitez\u0103. Desigur, this, similarly, difficult s\u0103 g\u0103se\u0219ti un skating care s\u0103 te lase s\u0103 o faci. Give oricum ve\u021bi dori s\u0103 v\u0103 antrena\u021bi ca a skater of vitez\u0103 – creeaz\u0103 coordonare, echilibru, rezisten\u021b\u0103, for\u021b\u0103 \u0219i putere \u00een acela\u0219i timp. Derek Parra, care aurul \u0219i argintul Jocurile \u00een 2002 \u0219i de\u021bine record mondial de 1500 de metri, he was reticent after this exercise.<\/p>\n
1. Construi\u021bi putere exploziv\u0103. Stai cu o banc\u0103 the approximate 12 inci \u00een spatele t\u0103u \u0219i sprijin\u0103 part of their a piciorului drept pe ea. Muta\u021bi piciorul st\u00e2ng \u00eenainte p\u00e2n\u0103 c\u00e2nd piciorul drept acest \u00eendoit the 30th grade. Acum ghemuit. Face\u021bi trei seturi de c\u00e2te 10 p\u00e2n\u0103 la 12 repet\u0103ri cu fiecare picior.<\/p>\n
2. \u00cembun\u0103t\u0103\u021be\u0219te-\u021bi echilibrul. ‚Patinajul de vitez\u0103 this ca \u0219i cum ai sta pe perete en timp ce te echilibrezi pe dou\u0103 creioane care se mi\u0219c\u0103 cu 30 de mile pe ora‘, spune Parra. Construi\u021bi echilibrul st\u00e2nd cu piciorul st\u00e2ng pe col\u021bul unei b\u0103nci \u0219i piciorul drept at\u00e2rn\u00e2nd \u00een aer l\u00e2ng\u0103 el. Acum ghemui\u021bi-v\u0103, aduc\u00e2nd coapsa st\u00e2ng\u0103 paralel cu podeaua. \u00centoarce\u021bi-v\u0103 \u00een pozi\u021bie \u00een picioare, give nu l\u0103sa\u021bi genunchiul s\u0103 se blcheze. Face\u021bi trei seturi de 10 p\u00e2n\u0103 la 12 repet\u0103ri cu fiecare picior.<\/p>\n
3. Cre\u0219te\u021bi rezisten\u021ba corpului inferior. Stai cu ambele picioare \u00eempreun\u0103 \u0219i cu m\u00e2inile pe \u0219olduri. Pasul 3 picioare \u00eenainte cu piciorul drept. Cobor\u00e2\u021bi corpul p\u00e2n\u0103 c\u00e2nd v\u00e2rful coapsei drepte this parallel cu podeaua. Genunchiul drept ar trebui s\u0103 fie plag\u0103 degetele de la picioare. Pauz\u0103, apoi \u00eemp\u0103r\u021bit-te cu for\u021b\u0103 \u00een sus, f\u0103c\u00e2nd un pas \u00eenainte cu piciorul st\u00e2ng \u00een urm\u0103toarea lovitur\u0103. Face\u021bi 10 p\u00e2n\u0103 la 12, apoi \u00eentoarce\u021bi-v\u0103 \u0219i repeta\u021bi.<\/p>\n
SNOWBOARDING Arsuri: 545 de calorii per or\u0103 Se dezvolt\u0103 \u00een principal: abdominal Se dezvolt\u0103, de asemenea: Quadriceps, hamstrings, gambe<\/p>\n
Prinde aer, suport abs. Deoarece trebuie s\u0103 v\u0103 roti\u021bi parta superior to corpului c\u00e2nd v\u0103 \u00eentoarce\u021bi, snowboard-ul v\u0103 arunc\u0103 sec\u021biunea intermediar\u0103 ca niciun alt sport de iarn\u0103. Singurul lucru care st\u0103 \u00eentre abs \u0219i snowboard? Curba de \u00eenv\u0103\u021bare abrupt\u0103. Campionul mondial snowboarder Seth Wescott ofer\u0103 trei a \u00eenceput repede.<\/p>\n
1. Merge\u021bi repede pentru a \u00eenv\u0103\u021ba repede. ‚\u00cencep\u0103torii aleg iau lec\u021bii pe teren mult prea plat‘, spune Wescott. „Cu c\u00e2t te \u00eendrep\u021bi mai \u00eencet, cu at\u00e2t \u00ee\u021bi va fi mai u\u0219or s\u0103 prinzi sau margine \u0219i s\u0103 cazi.“ Sugestia sa: G\u0103si\u021bi o pist\u0103 intermediar\u0103 \u0219i nu privi\u021bi \u00eenapoi. Vezi prima mare \u00eentors\u0103tur\u0103 \u00eenainte? Atac\u0103-l, spune Wescott. Angaja\u021bi-v\u0103 \u0219i consiliul goes face ceea ce this conceput s\u0103 fac\u0103: r\u00e2ndul s\u0103u.<\/p>\n
2. Cobor\u00e2\u021bi-v\u0103 pozi\u021bia. ‚Vrei s\u0103-\u021bi folose\u0219ti genunchii \u0219i \u0219oldurile ca amortizoare‘, spune Wescott. Cu c\u00e2t te ghemuie\u0219ti, cu at\u00e2t vei fi mai echilibrat pe teren accidentat. \u00cen plus, now vei c\u0103dea at\u00e2t de departe. C\u00e2t de jos? Pretinde c\u0103 faci o jum\u0103tate de genuflexiune \u00een gymnastic room, sf\u0103tuie\u0219te el.<\/p>\n
3. Frica de fric\u0103. C\u00e2nd se simte sl\u0103bit, Wescott apeleaz\u0103 la formal precum Green Day sau The Killers. ‚Muzic\u0103 \u00een fa\u021ba ta te va declan\u0219a \u0219i te va face s\u0103 mergi dup\u0103 ea‘, spune el. ‚Dac\u0103 \u00ee\u021bi faci grei c\u0103derea, aproape sigur vei c\u0103dea‘. Punctul s\u0103u: men\u021bine\u021bi adrenalin\u0103 curg\u00e2nd \u0219i ve\u021bi fi mai aten\u021bi \u0219i motiva\u021bi \u0219i \u00eentr-o pozi\u021bie ofensatoare. Proactiv \u00eembl\u00e2nze\u0219te muntele; Reactiva\u021bi acest transport cu bolovanul avionului.<\/p>\n
<\/table>\n Acest con\u021binut este creat \u0219i \u00eentre con\u021binut de o parte \u0219i acest import pentru ultima pagin\u0103 pentru a seta utilizatorul adresei de e-mail. This posibil s\u0103 g\u0103seasc\u0103 mai multe informa\u021bii despre acest con\u021binut \u0219i dup\u0103 con\u021binut similar to the piano.io<\/p>\n
S\u0103pt\u0103m\u00e2na trecut\u0103 a fost Legea lui Murphy … a fost cam dezastru \u00een jurul biroului. S\u0103pt\u0103m\u00e2na aceasta this mult mai bun\u0103 … give \u00eenc\u0103 o problem\u0103 major\u0103 de rezolvat. Cu toate acestea, vremea de prim\u0103var\u0103 v\u0103 ajut\u0103 s\u0103 privi\u021bi lucrurile cu optimism … <\/p>\n
Ast\u0103zi voi \u00eemp\u0103rt\u0103\u0219i dou\u0103 dintre sfaturile mele prefer to avoid gr\u0103sime … sunt provotoare, give super\u0103m c\u0103 vremea this frumoas\u0103 acolo unde ve\u021bi afla \u0219i le ve\u021bi privi corect. <\/p>\n
Dar mai \u00eent\u00e2i, antrenamentul meu Meathead <\/p>\n
1) Hang Clean (3×3) 2A) Med Bank (3×3, 1×8] 2B) DB Row (3×15) 3A) DB Inc (2×8-12) 3B) DB Triceps (3×8] 3C) Loop BB 3-0-2 (3×10 ) <\/p>\n
Pompa nebun\u0103 pentru squeaks \u0219i umeri. Abia am putut ob\u021bine toate repet\u0103rile … dar am f\u0103cut mai bine s\u0103pt\u0103m\u00e2na aceasta dec\u00e2t data trecut\u0103 pe banc\u0103 \u0219i cu r\u00e2nduri. <\/p>\n
B\u0103utura Blender by ast\u0103zi avea c\u00e2teva adaosuri proaspete – lapte de cocos varza<\/p>\n
Din p\u0103cate, laptele de coconuts to \u201e\u00eenecat\u201d gustul zmeurii. 1 banan\u0103 congelat\u0103, afine, mure, zmeur\u0103, varz\u0103 (doar pu\u021bin), nuci, unt de caju (doar pu\u021bin), lapte de migdale \u0219i lapte de cocos (4 linguri). Voi \u00eencerca din nou m\u00e2ine.\u00a0 <\/p>\n
Resursa de ast\u0103zi No. 1 <\/p>\n
Kardena Pauza v\u0103 arat\u0103 cum s\u0103 fac fa\u021b\u0103 granule f\u0103r\u0103 cereale aici:<\/p>\n
=> Re\u021bet\u0103 Granola Video <\/p>\n
Resursa de azi nr. Dou\u0103 <\/p>\n
Un simplu interviu nutri\u021bional cu Brad Pilon …<\/p>\n
Face\u021bi clic aici pentru interviul audio already lazy Brad<\/h3>\n
\u0218i acum, pentru cele dou\u0103 sfaturi dup\u0103 modul meu preferat de pierdut la gr\u0103simii …<\/p>\n
# 1 – Accepta coni consecin\u021bele … <\/p>\n
Pute\u021bi m\u00e2nca pizza \u00eentr-un program de pierdere a gr\u0103similor? Sigur. Po\u021bi s\u0103 bei? Sigur. Po\u021bi s\u0103 te \u00eentinzi pe canapea \u00een loc s\u0103 te antrenezi? Sigur. Alegerea ta, d\u0103-i poveste. Aminti\u021bi-v\u0103 acest lucru … ‚Ave\u021bi \u00een verde legea universal\u0103 a cauzalit\u0103\u021bii … if there are a consecin\u021be din ac\u021biunile voastre \u0219i trebuie s\u0103 fi\u021bi preg\u0103ti\u021bi s\u0103 le accepta\u021bi‘. – Simon Black <\/p>\n
# 2 – Pierderea de gr\u0103sime this simpl\u0103 …<\/p>\n
Ve\u021bi pierde acest ton simplu atunci c\u00e2nd este dificil s\u0103 accepte acest lucru. Give c\u00e2nd accep\u021bi ca va trebui s\u0103 faci schimb\u0103ri de stil de via\u021b\u0103 pe terms lung, s\u0103 m\u0103n\u00e2nci por\u021bii mai mici, s\u0103 evi\u021bi m\u00e2ncarea nedorit\u0103 90% din timp, s\u0103 faci mi\u0219care constant \u0219i s\u0103 intensific \u0219i s\u0103 te stai \u00een preaciorma time before simplu s\u0103 faci .. . trebuie doar s\u0103 accep\u021bi c\u0103 trebuie s\u0103 faci accelerate lucruri – f\u0103r\u0103 excep\u021bie – pentru a reu\u0219i.<\/p>\n
Spune-mi cum ajut\u0103 asta,<\/p>\n
Craig Ballantyne, CSCS, MS<\/p>\n
Acest con\u021binut este creat \u0219i \u00eentre con\u021binut de o parte \u0219i acest import pentru ultima pagin\u0103 pentru a seta utilizatorul adresei de e-mail. This posibil s\u0103 g\u0103seasc\u0103 mai multe informa\u021bii despre acest con\u021binut \u0219i dup\u0103 con\u021binut similar to the piano.io <\/p>\n
Dou\u0103 lucruri de \u0219tiut dup\u0103 s\u0103n\u0103tate: majoritatea curselor sunt c\u00e2\u0219tigate sau pierdute \u00een primii 50 de metri – startul de alergare – \u0219i echipei athlete SUA Steve Langton poate s\u0103 fie peste capul t\u0103u. Conectat? ‚Bobsledding-ul se refer\u0103 la corpul inferior putativ‘, spune Langton. \u00a0<\/p>\n
\u00centr-adev\u0103r, printre b\u0103rba\u021bii \u00eemp\u0103r\u021bi\u021bi pentru SUA Bobsled – probable cei mai puternici b\u0103ie\u021bi de la olimpiad\u0103 – Langton east, f\u0103r\u0103 \u00eendoial\u0103, cel mai exploziv atomic. Cu doar o plumb\u0103 \u00een doi pa\u0219i, poate s\u0103ri 70 de centimetri \u00een aer.\u00a0<\/p>\n
\u201cThe facultate am urm\u0103rit \u0219i am rulat line of 100 metri\u201d, spune Langton. „Give the 6 picioare-2, 225 de lire sterline, it was prea mare ca s\u0103 fiu serios competitiv“. A\u0219a c\u0103, dintr-un capriciu, a decis s\u0103 mearg\u0103 la sau \u00eencercare a Team USA Bobsled. Practice am mers la echipa SUA, spune el. Pare o m\u0103duv\u0103 perfect\u0103 pentru a se potrivi unui bob de 400 de kilograme.<\/p>\n
Trecerea from the membru to the echipei the unul dintre cei mai buni din lume a necessitat or schimbare seriousase \u00een preg\u0103tirea sa. „Eram concentrat asupra corpului meu superior“, spune Langton. ‚Asta nu m\u0103 ajuta s\u0103 \u00eemp\u0103r\u021bi sau sanie pe or foaie de ghea\u021b\u0103‘. \u00cen acest scop, a schimbat presele de banc\u0103 pentru genuflexiuni \u0219i a \u00eemp\u0103r\u021bi presele pentru s\u0103rituri explozive \u00een cutie. \u201eI am going to be grass, give, but more than muscle mass my s-a mutat \u00een part of the lower body, am v\u0103zut performan\u021ba mea \u00eembun\u0103t\u0103\u021bindu-se\u201d, adaug\u0103 el.\u00a0<\/p>\n
‚Cheia construi tipului de putere exploziv\u0103 a corpului inferior care poate s\u0103ri de 70 de centimetri \u0219i catiga campionate came from the for\u021ba antren\u0103rii, puterii \u0219i eficien\u021bei s\u0103riturilor‘, spune Jason Hartman, C.S.C.S., antrenor pentrusled echipa. Pentru a face acest lucru, the \u00eel pune pe Langton is effectected sunt exerci\u021bii or dat\u0103 pe septembrie, fiecare \u00een sesiuni de antrenament diferite. Ad\u0103uga\u021bi-le the routine dvs. \u0219i urm\u0103ri\u021bi-v\u0103 saltul vertical cresc\u00e2nd.\u00a0<\/p>\n
Ziua 1: Barbell Squat Face\u021bi 3 seturi de 3-5 repe\u021bii grele<\/p>\n
\u021aine\u021bi o bar\u0103 peste partea superioar\u0103 a spatelui cu o apucare peste m\u00e2n\u0103. \u021ain\u00e2nd spatula arcuit, cobor\u00e2\u021bi corpul c\u00e2t mai ad\u00e2nc poss. Ini\u021bia\u021bi mi\u0219carea \u00eemping\u00e2nd mai \u00eent\u00e2i \u0219oldurile \u00eenapoi, apoi \u00eendoi\u021bi genunchii. \u00centrerupe\u021bi, apoi invers mi\u0219carea \u00eenapoi la pozi\u021bia de pornire.<\/p>\n
Ziua 2: Hang Clean PullDo 4-6 seturi de 3 repet\u0103ri<\/p>\n
\u00cenc\u0103rca\u021bi o bar\u0103 cu o greutate mare \u0219i \u021bine\u021bi-o \u00een fa\u021ba taliei cu o apucare peste m\u00e2n\u0103. \u00cempinge\u021bi \u0219oldurile \u00eenapoi \u0219i l\u0103sa\u021bi bara s\u0103 alunece \u00een jos chiar deasupra genunchiului, men\u021bin\u00e2nd-v\u0103 spatula drept plague tot. Acum, \u00eempinge\u021bi \u0219oldurile \u00eenainte de exploziv \u0219i str\u00e2nge\u021bi-v\u0103 glutele, tr\u0103g\u00e2nd greutatea ridic\u00e2nd din umeri. Ar trebui s\u0103 vii \u00een picioare. Acesta este un singur reprezentant.\u00a0<\/p>\n
Ziua 3: Barbell Jump Squat Face\u021bi 5-6 seturi de 3 repet\u0103ri<\/p>\n
\u00cenc\u0103rca\u021bi o bar\u0103 \u00eentr-un rack, astfel \u00eenc\u00e2t s\u0103-i c\u00e2nt\u0103reasc\u0103 30 la sut\u0103 din ghemuitul t\u0103u cu o singur\u0103 repriz\u0103 – by example, dac\u0103 ghemuitul t\u0103u maxim este de 200 de lire sterline, bara trebuie s\u0103 c\u00e2nt\u0103reasc\u0103 60 de lire sterline. \u021aine\u021bi bara peste partea superioar\u0103 a spatelui cu o apucare peste m\u00e2n\u0103. \u021ain\u00e2nd spatula arcuit, cobor\u00e2\u021bi corpul c\u00e2t mai ad\u00e2nc poss. Acum, s\u0103ri\u021bi exploziv din ghemuit, extinz\u00e2ndu-v\u0103 \u0219oldurile \u00een timp ce v\u0103 ridica\u021bi. Ateriza\u021bi cu genunchii moi \u0219i cobor\u00e2\u021bi imediat \u00eenapoi \u00een ghemuit, repet\u00e2nd mi\u0219carea.<\/p>\n","protected":false},"excerpt":{"rendered":"
Cabral face patru seturi folosind or cutie de 30 de inci, odihnindu-se 30 de secunde dup\u0103 fiecare set. Aduce\u021bi coatele \u00een\u0103untru. . . Ar trebui s\u0103 fie \u00een fa\u021ba genunchilor t\u0103i, spune Rahlves, cu st\u00e2lpii t\u0103i paraleli cu solul \u00een spatele t\u0103u. Or also, adduce\u021bi partea superioar\u0103 a corpului \u00een paralel. \u00a0 Access page nextare […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[424],"_links":{"self":[{"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/posts\/12770"}],"collection":[{"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12770"}],"version-history":[{"count":1,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/posts\/12770\/revisions"}],"predecessor-version":[{"id":12771,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=\/wp\/v2\/posts\/12770\/revisions\/12771"}],"wp:attachment":[{"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pneuservispodoli.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}