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Friday 10 July 2015

Tips Fitness - The back attack workout


Sculpt and tone your back with Shock Absorber's amazing back exercises...

Why it works: Created by Pierre Pozzuto, this program has been created with three complementary training 10 minutes, each serving a different function: posture, burn fat and hourglass. You will see a lot of movement in each year contract the back muscles and the core and abdominals, which are working together.
Complete each of the workouts twice a week (one hour per week in total) and complied with 10 minutes of cardiovascular exercise for a balanced high intensity training. You should begin to see results within three weeks.
EQUIPMENT REQUIRED:
The workouts can be done in the gym or at home.
You will need a resistance band and hand weights (2 / 2.5KG), alternatively bags or bottles of sugar water will work.


STEPPING:
As you get stronger and fitter, there are a number of ways to keep challenging workout and make sure that their progress does plateau:

    Increase exercise repetitions per minute and for a longer period of time
    Increase pesos
    Decrease the rest time between exercises


Warm
It is beneficial to do dynamic stretching before any exercise. These movements increase the heart rate and warm the muscles, reducing the risk of injury.


Torso twists - 15 seconds
Keep your narrow torso, navel drawn in the spine, chin and chest up and side to side rotation, allowing his head to follow.
Backslapping - 15 seconds
Leaning forward with your back parallel to the floor, creating a rocking motion with her upper body until your palm touching the back.


ARM CIRCLES - 30 seconds
Chin and chest up, arms at shoulder height, make small rotations in a forward motion, are repeated in reverse.


PUNCHES FORWARD - 30 seconds
Bring yourself into a guard position, one leg in front of others, and raised soft ball back foot knees. From the chest, elbows in, create a punching motion forward. Points to a fixed position.


UPWARD PUNCHES - 30 seconds // Add trot
Stay in the guard position, one leg in front of the other, soft knees and raised on the ball of the back foot. From the chest, elbows in, create a punching motion upward toward the sky. Points to a fixed position.


Calm down
Because we have reached a high intensity during training, it is important to gently bring the heart rate, while stretching the muscles. Avoid abrupt stop after aerobic exercise.


SWING SIDE - 15 seconds
Keep active, create a pendulum with the upper body, reaching the sides as far as you can.


HEEL KICK BACK - 15 seconds
While maintaining the rebound, kicking their heels back gluteal muscles, "heel to burn".


Pull UPS KNEE - 15 seconds
Extending his arms over his head, create a rising knee bouncing, trying to get the knee to the chest each time.


TILT HEAD AND PULL - 30 seconds
Chin and chest, hands to the opposite side of the head, creating a pulling motion aside.


SUMO squat and DROP SHOULDER - 15 seconds
With wide legs and knees and toes pointing outward, put your hand inside the kneecap, pushing down and out to create a stretch shoulder and the inner thigh.


TIP: Try not to eat for 30-60 minutes of high intensity training - you trick your body into thinking you are still working. Once you start your caloric intake, your body will stop taking it's own energy reserves.


1) Position
All this training involves the muscles of the back and plants (muscle layers below we can see on the surface of the body). This in turn improves posture and helps achieve a narrower waist.
This training contains 10 minutes four years and looks like this:
September 1: 4 exercises X 1 min (A, B, C, D)
20 seconds rest
September 2: 4 years x 1 minute (A, B, C, D)
20 seconds rest
September 3: 4 x 20 second training (A, B, C, D)


Equipment: Hand weights
A) THE BACK UP
Lying on the forehead, chin up, chest and arms.
TIP: Extending arm hooked back the upper back (trapezius muscles), so it's an all-over back exercise.


B) RENEGADES
In bridge position, legs shoulder width shoulders. Tire alternative form the ceiling side without breaking. Without twisting the body, keep your shoulders directly over your hands. Progression of speed: how quickly you can go!


TIP: This is a good pulse of funds, but fundamentally a basic exercise. You should feel on your shoulders and upper back and, because of the way we're using is a big 'burn' for the deltoids and romboids.


C) BOARD AND KNEE
In plank position, bring your knees to alternate around the elbow. Slow and controlled.


TIP: This is technically for 'love handles', involving the nucleus, but the creation of an oblique exercise.


D) bent over FLY
Stand up and hold weights, folded forward 90 degrees, with the arms almost straight. Lift up and out of the hand squeezing shoulder blades together.


TIP: This is addressing the upper body muscles and back, but also the participation of the core. Staying parallel to the floor, he leaned over the side stimulates further increase (deltoid) and back muscles (trapezius) to work harder.


2) Burning Fat
With this training we are trying to burn body fat, the idea here is to keep constant elevated heart rate and stay out of your comfort zone with each repetition, in order to burn fat and achieve a lean body.
This training includes five exercises 10 minutes and looks like this:
September 1: 2 X 1 minutes periods (A, B)
20 seconds rest
September 2: 2 X 1 minutes exercises (A, B)
20 seconds rest
September 3: 2 X 1 minutes exercises (C, D)
20 seconds rest
September 4: 2 X 1 minutes exercises (C, D)
September 5: 1 X 1 minute of exercise (E)


Hand weights: Equipment.


A) PERMANENT PUNCH
Take the hand weights and resume shooting guard / boxing. Drilling and extend your arms to shoulder height. How many can do!


TIP: If fatigue, switch to using alternative weapons.


B) THE LIE PALM PRESS
Face down, arms by your side, palms up. Start with the arms of the floor. Now push up as high as you can in the movements of fast pulses.


TIP: This is an exercise in speed, remain in the fat burning to complete as many repetitions as possible.


C) FULL UP PARALLEL
Standing with weights at your side, lift above his head (but still slightly ahead of you), keeping the arms straight.


TIP: Keep your weight in view to participate deltoids and protect the lower back.


D) trailing BEAR
In the hands and feet, walk a few steps forward, then backward. Go as fast as possible without breaking form.


TIP: It really focus on the core and balance on the way back. It is a game of technique, arms and legs must be working in a synchronized way.


After set 4, stay in this position, straighten the body and transfer to T- Plank for the final series.


E) T-BOARD
Legs shoulder width apart, position the bridge in the press up, turn and reach alternating arms (hands) to the ceiling. Slow and controlled.


Tip: Do not worry about achieving a deep upward press, slightly bending the arms will continue to engage the arms (deltoid). Keep your feet and balls of the feet in a fixed position.


3) Hourglass
This training targets specific muscles of the back, arms (medial deltoid) and waist, so an hourglass shape is created.


This training includes five exercises 10 minutes and looks like this:
September 1: 2 X 1 minutes periods (A, B)
3 x 20 exercises second (C, D, E)
30 seconds rest
September 2: 2 X 1 minutes exercises (A, B)
3 x 20 exercises second (C, D, E)


30 seconds rest
September 3: 2 X 1 minutes exercises (A, B)
3 x 20 exercises second (C, D, E)


Equipment: Hand weights and resistance band.


A) PULL DOWN SIDE
Grab your support and resistance band. Grip on each end, to hold above your head and straighten your arms. Pull down and apart until the band touches the bottom of his neck.


TIP: This focuses on the lateral muscle, which is V-shaped muscle great that lets you create a "V-Taper" in the body. This allows chopped upper back tones and stimulates the appearance of a smaller waist.


B) Lateral Raise
Hold the dumbbells at your side. Lift arms straight up to shoulder height, leaning slightly forward on top.


Super Set CIRCUIT:
C) Plank and Jack (20 seconds)
From plank position, jump legs decision plank. Repeat as fast as possible.


D) extending the full bridge (20 seconds)
From the bridge position, move hands forward down the chin - eyes feet. Repeat.


Climbers E) Mountain (20 seconds)
In bridge position, bring the knee alternating between hands on management movement. Make sure your shoulders are over your hands. Go as fast as you can!


TIP: technically little "fat burners" to foster a slimmer waist. The goal is as many reps as you can in 20 seconds.

Superstar Maria Sharapova made an appearance on the "Late Night Show with Jimmy Fallon"

http://usatthebiglead.files.wordpress.com

In 2012, tennis superstar Maria Sharapova made an appearance on the "Late Night Show with Jimmy Fallon". The program talked about his Olympic experience and his French Open win that year, but the hottest part of the program was his play beer pong. See a beautiful 6 'woman' 1 'in heels playing beer pong is a fantasy for some.

Dolphins Cheerleaders Making a parody of "Blurred Lines" and "Call Me Maybe"

refinedguy.com

The Miami Dolphins Cheerleaders know how to have fun too. The ladies did a parody of Carely Rae Jensen of "Call Me Maybe" and "Blurred Lines" by Robin Thicke. They have more video parodies and they all look better than the original. It's hard to take your eyes off the screen when the Dolphins cheerleaders are on the screen. Take these videos on their YouTube channel.

4 complete mf beginners training guide

In the realm of fitness, three-month programs dominate the landscape. You've even seen plenty of them in esta magazine over the years. Are they effective? Absolutely. But we're going to let you in on an interesting secret: Necessary It does not take eight or 12 weeks to get your feet wet in the gym. Not that you'll be a seasoned vet after four weeks, but if you can just get That first month under your belt, you'll get yourself over the proverbial hump Where so many fail and give up, and Set the Stage for a lifetime of gains.
bodybuilder eating




Let's just call this the accelerated beginner's guide to bodybuilding. In This plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense That each week you'll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you'll not only be ready for the next challenge but you'll Have built a significant amount of quality muscle. In other words, one month from now you'll look Significantly Better With your shirt off now than you look. (How's that for results?)
This program is not just for the true beginner Who has never touched a weight before; Also it's suitable for anyone Who has taken an extended leave of absence from training. How long has it Been Since You Went to the gym Regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in - you guessed it - just four short weeks. Let's get to work.

Week 1: Whole in One

You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.
The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.
Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.

Week 2: Split Decision

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

Week 3: Three on Three

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.
One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial increase in volume from Week 1.
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Week 4: Turning Up the Volume

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.

The Braid Licorice: The Perfect Twist the ponytail

Licorice Braid

The Braid Licorice: The Perfect Twist the ponytail

Even if you are not the biggest fan of licorice candy, you'll love this adorable twist on the classic braided rope. Braid Licorice is perfect for days when you do not have much time after your workout, but still want a look funny hair.



Tired of your old ponytail? This licorice braid in a high ponytail is a great way to spice up an everyday hairstyle. It´s fast and easy and looks great. It´s also a perfect hairstyle for summer when you want your hair out of the way. Follow the easy steps below to achieve the look:

Licorice Braid: Steps 1-2
1. Put your hair in a high ponytail.
2. Divide your ponytail into two pieces.
Licorice Braid: Steps 3-4
3. Take one of the pieces and divide it into two pieces.
4. Now create a rope braid. Start by twisting the two pieces in the same direction all the way down; for example, here I´m twisting them to the right. Then twist them around each other in the opposite direction, in this case, to the left.
Licorice Braid: Steps 5-6
5. Continue the same way all the way down, and secure with a temporary elastic.
6. Do the same with the second piece of the ponytail.
Licorice Braid: Steps 7-8
7. Now take the two rope braids, and twist them around each other to the left.
8. Continue twisting to the left all the way down. Remove the two elastics, and secure the braids together with one elastic. You have created a licorice braid!

For more tutorials like this, visit Ulrika at Yet Another Beauty Site.
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