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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, June 12, 2017

Antioxidants – Why Do We Need Them?


Antioxidants are capable of slowing or preventing the oxidation of other molecules (free radicals) that can seriously damage our health. And the best sources of antioxidants are found in dark-colored fruits like berries and red grapes. You can eat them fresh or make juices – anything you want. If you enjoy fruit juices – make them, if you enjoy brutal eating of grapes – do it!

Not all of the antioxidants are the same. There are numerous types of them and each one dominates more or less in any fruit you eat. The same is with free radicals (the targets of antioxidants).

One thing how free radicals appear in our body is the environment around us (excess sunlight, smoking, pollution, even excess exercises) or the free radicals can be even made in your own body. So this all listed above means that we need to take antioxidants (good guys) all of our life just to fight the free radicals (the bad ones). But this is perfectly natural and we are partly doing it already. But is this enough? We have been getting the antioxidants for centuries by eating fruits and vegetables, not even knowing that they even exist!

There is always this ‘’but’’ - over the last years out, diets has changed and a lot of chemicals are added to our food (which is bad) just to make it fresh a bit longer and cost a bit less… junk food… We have been unaware of the lack of nutrition in our diets.

So this will be our fight with the free radicals! Lets help the antioxidants!
  • In short partake of a balanced and natural diet.
Why we should do this?
  • The nutrition we require in our food is present. Synthetic out, natural in.
  • Maintaining balanced diet, exercise and stay positive. So take your life easy and keep cool socially, professionally and emotionally
If you will live healthy life, eat healthy food, exercise and smile, there is a chance that you will even get all of the antioxidants you need. But to be sure you can take some antioxidant supplements – they help!

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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.