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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 29, 2017

5 Most Important Vitamins For Fitness

We all know that vegetables contain vitamins and minerals. We also know that our bodies need them every day. But researches have shown that almost 89% of Americans are not getting proper nutrition from food they take. It’s because in now days we like these fast foods, which are chemically modified to be bigger and tastier. But if we want to be healthy or reach our goals in fitness or bodybuilding, we cannot afford to eat these unhealthy foods. But even if we are eating normally we need to get some extra supplements.

For bodybuilders these vitamins are “extra boost’’ which helps to create extra energy, and also vitamins play high role in metabolic reactions in our bodies. But if you have an active lifestyle, vitamins from your local super-market is not the best choice.

Let’s look at the most important vitamins in our body:
  • Vitamin C (also known as ascorbic acid). It’s an antioxidant vitamin that helps to protect your muscle cells from different injuries and help them to recover a lot faster. Also it helps to absorb iron. Iron is a mineral that aids the formulation of hemoglobin, which then facilitates your breathing process. If you don’t have this sufficient iron in your body, you may suffer from different breathing problems during your training. Also an interesting fact is that vitamin C releases steroid hormone in our body. And steroids are what most of the bodybuilders are so excited to get big and strong. No need to use any illegal steroids if there is very good balanced amount of vitamin C in your body. You can buy vitamin C in capsules, pills and drinks. But also it can be found in natural products – mostly citrus fruits.
  • Vitamin B6 (also known as pyridoxine). This vitamin is important in metabolism for proteins and carbohydrates. While proteins and carbohydrates should only be consumed moderately, bodybuilders need more of both, but they can reduce its negative impact by increasing their intake of Vitamin B6. The best source for vitamin B6 is in food like liver, beans, vegetables and chicken.
  • Vitamin B1(also known as thiamine). This is like an “energy” vitamin. And as you know energy is very important in our workouts. Vitamin B1 helps to produce energy from fat and carbohydrates in our body. It gives strength to bodybuilders muscle, so that he can carry heavier weights for a longer period of time. So more intense your workout is – more vitamin B1 you need.
  • Vitamin D. This vitamin is the “sun” vitamin. It good to have a nice brown skin, but while we are resting in the beach, the Sun produces vitamin D in our body. It helps to absorb calcium in our bones, so they get a lot stronger. And that’s very important avoiding any injuries in bodybuilding. It’s hard to recover from broken bones and it’s a lot of wasted time.
  • Vitamin E. This vitamin keeps our immune system strong. It serves a vital anti-oxidant factor wherein it shields the cell membranes from potential damage.

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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.