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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.

Saturday, December 31, 2016

Ten Tricks For Your Body

The problem of excess pounds is becoming increasingly burdensome for both sexes. Along with the sound advice on diet, exercise, sleep, we will reveal some tricks that will help in maintaining or regaining your silhouette.

1. Healthy Sweets

Ice cream, chocolate and cookies are very tasty, but we can get the daily requirement of sugar from other healthier foods that also accelerate the fat burning, energizing us and contain antioxidants, vitamins and minerals: fruit. It is recommended to eat a pound of fruit a day, after meals. This habit will also improve your digestion!

2. Dry Bread Or Toast

If the hunger sensation does not go away and makes you eat more than normal, we recommend you to eat a slice or two of dry bread or toast, crackers, pretzels, etc. These “brushwood” are meant to absorb the gastric juices and to “cut” the feeling of hunger.

tricks for your body

3. Eating Often Is Better Than Eating A Lot

In exchange for rare but nourishing meals, it is advisable to eat less but often; it is good to grab just a few bites all the time. Large meals will expand the stomach, thus will increase the hunger, and will cause you to eat more to feel full. Therefore, the small meals, even if frequent, will shrink your stomach.

4. The Goodies You Cannot See You Will Eventually Forget

Avoid shopping in a supermarket, because the aesthetic and appetizing view of the products will make you to you buy an entire refrigerator. A full refrigerator has negative effects on your appetite, because every time you will be near it, you will tend to open it and take something good out of it from the stuff you just bought. The refrigerator should be as empty as possible and contain fruit, vegetables and foods that require no preparation and can be consumed as they are.

5. Hot Drinks

Hot drinks have a calming effect, even for hunger.

6. Brush Your Tongue

Brushing your teeth is not equal to a good oral hygiene. Saliva, the tongue and cheeks can accumulate a few bacteria that can build up in the networks.  Trough swallowing they can reach further into the stomach and intestine, influencing the local flora, causing constipation, accumulation of toxins, digestive disorders development and finally unleash a whole chain of “disorders” that are hard to stop, which has among other effects, the obesity.

7. No Fats

Almost any animal product contains fat, just that some products contain more fat than others do. Eat chicken or fish and low-fat dairy (milk, cheese, cream, etc.).

8. Odors That Inhibit Hunger

A series of studies have revealed the inhibitory interference of odors on hunger, therefore it is considered that the smell of mint and apple has an inhibiting effect on hunger.

9. The Detox Diet

Once every few months it is indicated to have detox diet. A detox diet can be obtained through various methods, but the healthiest are those based only on fruits, vegetables and tea.

10. Climb Stairs And Walk

It would be ideal to spare some time each evening for a long walk, alone or together with a good company. Walking is very healthy for both physical and mental condition.

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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.

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.

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.