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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, May 4, 2015

Benefits of Cottage Cheese


Cottage cheese has the ability to be fully absorbed by the body, while not contaminating it with various harmful dyes and additives.

Cottage cheese contains phosphorus, necessary for proper growth of bones and useful for people with fractures and those suffering from diseases of the hematopoietic system, hypertension, heart disease, as well as with rickets, renal diseases and hypertension.

The milk protein, which is part of cottage cheese has a great nutritional value and can be an excellent alternative to animal proteins.

Amino acids that are contained in cottage cheese prevent the development of liver disease in the B-vitamin complex and helps preventing atherosclerosis.

Cottage cheese is an indispensable product for elderly people who have symptoms of purine metabolism irregularities.

Cottage cheese has a beneficial effect on the nervous system, improving its regenerative ability.

The healing properties of cottage cheese are necessary for normal metabolism, for the prevention of anemia and of obesity.

Low-fat cottage cheese is a valuable dietary product and is ideal for regular inclusion in the diet and the use in case of such conditions as tuberculosis, anemia, low back pain and hypertension.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Tips for Bodybuilders

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Bodybuilding World

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

Famous Bodybuilders