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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.

Wednesday, June 24, 2015

Caloric Rating of Porridges


Caloric Rate of Porridges

Porridges contains protein, zinc, iron, magnesium, antioxidants, vitamin B, vitamin E and phytochemicals. These can all help boost your immune system! It can also help stabilize blood sugar, and reduce the risk of developing Type 2 Diabetes. Finally, porridge can help with weight loss. It is considered a perfect meal for athletes and bodybuilders and should be incorporated into the regimen of those involved in muscle building activities.

Here is a top of main porridge meals by caloric rating:

1st place - Buckwheat (has most vitamins)-120kcal per100g
2nd place - Oatmeal (the smartest porridge)-160kcal per100g
3rd place - Pearl porridge (the most beautiful one, sometimes it is called"porridge beauty") -88kcal per100g
4th place - Pea porridge (most optimal one) -80kcal per100g
5th place – Corn porridge - 86kcal per100g
6th place- Rice (the cleansing porridge)- 144kcal per100g
7th place- Millet (porridge for the heart)-89kcal per100g
8place - Semolina (most harmful porridge,because it contains starchand gluten) -100kcal per100g

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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.


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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