s Hi everyone, I hope you are well and they have put in routine test they got legs, but did not say that the principle of training used in this routine was "supersets" (doing two exercises for agonist and antagonist muscles) this week will give you a Chest and Biceps routine using the principle of training "triseriate "(by three years for the same muscle group), but before entering the field I want to say that if I asked to speak of training, that I do, but it is nutrition, because I speak, I try to separate because they are very broad topics, so please do not ask me to put the diet along with the routines, this is not crazy, my advice is to vary things, both exercises as meals, no absolute truth, there are many mistakes we make to reach a conclusion here just share some few things I have learned.
I think this easy to understand and take the opportunity to tell you that next week God willing we are to post some videos of training.
Remember take BCAAs before and during workouts ...
Dear readers, I hope these tips and training concepts, as tools are in progress.
rutinita leg This is for those who already have more than two years of training, will be as explicit as possible and thank you for what you do not know, just ask or investigate.
explain only so as not to exercise over this issue:
A1 Exercise: Leg Press In a large number of variations, only to change feet position, but this time you set foot right in the center platform, heels together, separates the toes about 6 inches and when you start the movement, is that your knees are in line with the toes (knees and strips out to focus on the vast internal) ... A very important fact is that you should not take off the bottom of the seat.
But you will not be of the turkeys that waste their time with mommy weight and range of motion short, because if you train hard you can make truly effective REPS are repetition maximum (RM), ie, if heated and free metal you choose a weight that allows you to do just this amount of reps, not to make 15 moves repetitivos por hacerlo, es hacer 14 reps y que la 15 la suba sudando los cocos, jajajajaja, así es que se consiguen los cambios.
Según el Coach Charles Poliquin (es mi principal mentor y lo considero el mejor del mundo), la regla general en una rutina es respetar el TEMPO, esto no es un secreto, hace tiempo que existe, pero el le ha puesto mucho enfoque y de verdad que esto rompe con el EGO de muchos que dicen que mueven libras… El 1er numero indica el tiempo en segundos que dura para bajar el peso (movimiento excéntrico), el 2do numero es el momento de llegada del mencionado movimiento, el 3er numero es cuando subes el peso (movimiento concéntrico) y el ultimo se refiere al momento de llegada de This last move, this means that the movement is constant except when there is variation in the TEMPO.
Rest Interval (ID) is second well, above it says 10 and 90, this means that the exercise A1 to A2 should not take more than 10 seconds to change the station (one after the other), but Once you do A1 and A2 in a row, as indicated, then resting for 90 seconds to repeat what you did.
need to know that the most important pillars is nutrition and rest, without a good nutrition and rest, it fails to see changes, that is why I focus more on these issues, but I do not mean that you have to train Soft, quite the contrary, we must train hard. Bear in mind that this routine is one of many that we can share ...
... I have as I go and a big hug, see you in Part 2!
Pathology, Nutrition and Exercise (Part 2) by Bern
a tod @ s Hello, I hope they are good ... Some days ago I met with a Mrs. 55 years and spoke of his bone problem and say you are taking calcium for a long time and is getting worse. It is normal that the vast majority believe that if you get this decalcifying, you should take calcium, as if you want to lose fat, fat you eat, when you take amounts of calcium, bones tend to decalcified more and to see as the subject moves, magnesium is the one who makes the assimilated calcium, this mineral vitamin D synthesis by the kidney, causing the calcium to fulfill its roles.
Although I will not dwell on magnesium, know that this has more than 100 functions in our body. The issue of bone degeneration is gaining ground because the bones have to do with the power and function of the kidney. The minerals that nourish the bone and kidney functioning poorly ingest daily and consume less water, the matter is even worse. China Medicine, it represents the Kidney. These problems, bone, commonly seen in women not by chance that when it reaches the menstrual period, amounts of minerals lost in this way, or when they start to trigger estrogenic problems (but this is a topic that does not concern me)
irons are playing an important role in curbing this disease because when working with resistance, strengthens connective tissue (union bone, tendon, muscle) and strengthens the skeletal system. This is where I urge anyone who is en el campo de la salud, que hay que atender las prioridades de un cliente o paciente, antes de hacer cualquier recomendación, cuando haces ejercicios funcionales serás mas fuerte y mucho mas si lo haces con un rango de movimiento completo.
Por ultimo, debo decir que desarrollare los temas que me han solicitado mas adelante, a su tiempo. Quisiera seguir desarrollando mas patologías, pero se que habrán mas oportunidades de escribir…
Continuing Specials Pathology, Nutrition and Exercise (part 1) by Bern
Nowadays there are many pathological conditions and are increasingly more cases, we are advancing by leaps and bounds in technology, but rather health.
will talk briefly about my experience with people who have high blood pressure and improved: My grandfather on my mother (the command) died at age 67 in 1992, lasted 12 years in a wheelchair, diabetic, high blood pressure, prostate inflammation, among other symptoms, for those times is giving my 1st year of my career and I wondered why people would happen? (I loved my grandfather, as much as me), I made friends with several doctors at the hospital and went to and had an idea of \u200b\u200bwhat my grandfather had.
A technical level I have seen many professionals believe that high blood pressure is the result of high LDL and low HDL and although it is one of many cases, there are emotional or high toxic levels, but there is another problem, when they reach the hands of coaches, most focus on routines to burn fat to improve this condition and actually there is no solution, it really is in nutrition. If LDL cholesterol levels are high, the solution is to remove the fat from the diet, remove flour, soda, sugar and excess carbs and see the difference. The liver produces more cholesterol when fat removed entirely from the diet, but does so because the fats are precursors of hormones and the body always has a plan B.
When cholesterol levels are optimal and have high blood pressure, it's time to go see how toxic levels of heavy metals (aluminum, lead, mercury, etc.) and for that we must get treatment for chelation, but this should be treated in several sessions to gradually decrease these toxic levels. The toxic burden is one of the problems we have in our noses and we do not realize, mercury, for example, hardened arteries and this makes them not to distend, causing high blood pressure. This toxic burden negatively affects the central nervous system (CNS), causing inflammation and other degenerative problems.
If you live near a pump station or a gas plant, believe me you un problema serio para tu salud, porque la peor toxicidad es la que se inhala, porque es la vía más rápida para intoxicarse.
Por ultimo les diré a las personas que quieren hacer ejercicios y padecen de esta patología que esto es reversible, o sea, puede llagar a tener su presión arterial normal si se dispone, la principal observación que debe tener cuando hace ejercicio es tratar de no cargar grandes pesos y no sostener la respiración durante se ejercite y que en su nutrición incluya muchos vegetales verde con sus porciones de carne correspondiente y comer grasa saludable!!!
