## quarta-feira, 15 de junho de 2016

### SQUAT 90

```OBJECTIVE

Enhance the strength of lower limb muscles (gastrocnemius, quadriceps, glutes and hamstrings) and upper (lumbar and paravertebral) in a functional movement.

EXECUTION

* Start the movement led way, flexing the hips and knees, keeping the spine aligned until your knees reach 90 ° position;
* Stabilize the final position and outLOGOUT_URL_CLOSE the movement back to the starting position, producing force with the muscles of the hips and quadriceps.```
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```
```

## terça-feira, 1 de março de 2016

### HOW TO MEASURE HEART RATE?

There are a few ways to get your heart rate by measuring a few seconds, the number of beats. Let us see intevalos 6, 10 and 15 seconds.

* When we hold the measurement in a range of 6/2, took the number of beats counted and multiplied by 10.
EX - You counted 15 beats in 10 seconds, then:
15x10 = 150 bpm (beats per minute).

* When we hold the measurement in a 10-second delay, we took the number of beats counted and multiplied by 6.
EX - You counted 15 beats in 6 seconds, then:
15x6 = 90 bpm (beats per minute).

* When we hold the measurement in a 15-second interval, we took the number of beats counted and multiplied by 4.

EX - Did you count 15 beats in 15 seconds, then:
15x4 = 60 bpm (beats per minute).

## terça-feira, 12 de janeiro de 2016

### FUNCTIONAL TRAINING - sink plyometric

GOAL:
Improve the power and response time in a functional movement.

INITIAL POSITION:
* At the same time, position your feet shoulder-width apart.
* Position anteroposterior and foot in a sufficient distance to form an angle of 90 ° at the end of the movement.

EXECUTION:
Initiate the movement by flexing the knees at a rapid eccentric action, up to approximately 90 ° knee flexion.
When approaching 90 ° of knee flexion, slow down the fastest possible move and perform a quick concentric action to perform a vertical jump.
When starting the jump, the arms should be designed above or at head height to aid in buoyancy.
In the aerial phase, change the bases, taking the front leg backwards and backwards, landing in the anteroposterior position.
Run repeatedly movement, changing the basis on a certain number of repetitions.
Perform jumps consecutively, with the smallest possible interval between movements.

## sexta-feira, 1 de janeiro de 2016

### GH - GROWTH HORMONE!

GH - GROWTH HORMONE

GH have a large anabolic effect and causes an increase in protein synthesis which manifests itself in muscular hypertrophy ena muscle hyperplasia. The final effect is very interesting and can not be purchased through anabolic steroids. Because of this, the Growth Hormone is the largest existing anabolic drug.

The second effect of HGH is pronounced effect on fat loss. It makes more fat into energy, achieving a drastic reduction in the percentage of fat. Athletes often have to increase the intake of calories to maintain proper weight.

The third effect of HGH, is that it has an effect on connective tissues, tendons, cartilage, etc., causing a fortification of these structures. Many athletes use HGH, in union with the use of anabolic steroids, as a protective factor against injuries and ruptures because of the training.

Some people do not feel any results with Growth Hormone, here are some reasons:

1 - Athletes who do not take sufficient amount of HGH, regularly and for a certain period of time. HGH is a very expensive drug which causes many people do not have acessoa adequate amount of this drug.

2 - When you use HGH, your body will need more thyroid hormone, insulin, gonadotropins, estrogen and the big surprise androgens and anabolic. This is one reason that HGH when taken alone, can give less effect than if taken only anabolic steroids, insulin and thyroid hormones in particular. There are three hormones that are prevalent when you're talking about muscle anabolism, HGH, insulin and LT-3 as the Cynomel. Only with this combination can have a suitable amount of somatomedin and IGF-1, which are produced by the liver.

GH - GROWTH HORMÔMIO - dosing

Regarding the dosage, it is a question somewhat difficult to answer, because there is not a correlation of what is the best dosage for muscle growth. The laboratories find that the dosage rotatable about 0.6 IU per week per kg of body weight, for people with hgh production by pituitary failure.

The minimum effective dose is 4 IU per day.

## quinta-feira, 31 de dezembro de 2015

### ABDOMINAL edfsicaevida.blogspot.com.br

The oblique muscles of the abdomen are divided into two groups: internal and external. The external abdominal muscle is the largest and most visible of the three abdominal muscles plans, since the internal oblique muscle is located underneath that, and so it is externally visible.
Both muscle group extending along the side surface of the trunk part and enter the chest. Moreover, despite its name, the oblique muscle are also located on the front of the abdomen, weaving with large tendons on the middle white belly line.

Main exercises
Given the fact the oblique muscle group being the largest of all the abdominal muscles, they end up being partially involved in the work in all abdominal exercises and not only in the side slopes, as many mistakenly believe.
Nevertheless, major exercises involving the most oblique in his work are, in fact, moves involving oblique abdominal - lifting legs in the lateral rotation with bar, "plank" side and so on.

### edfsicaevida.blogspot.com.br

Lateral Abdominal

The basic exercises for the obliques of the abdomen are the side abs. Starting position: lying on his side, with bent arm, the hand rests on the head. Slowly raise your torso, trying to get the elbow to the legs, making the movement with contraction of the oblique.
The most effective exercises are variations of "Lumberjack" movements, run on the pulley with an average weight (see illustration). In addition, to work side abdominal muscles is also good to lifting legs in rotation with bar.

The oblique abdominal muscles are, in large part, responsible for the formation of the "Adonis waist" which is a combination of the development of the lower abdominal muscles (with the characteristic V-shaped belt) and side abdominal muscles in waist.
Given that this part of the muscle anatomy is referred to the muscle group of the pelvis (pelvic muscle), the best exercises for it are not the side slopes, as is often believed to be, but different types of abdominal entailing movement at the expense hip.

Training mistakes

The most common mistake in the training of the oblique muscles is the use of additional weights during exercise. By increasing the size of the oblique muscles, the person "loses" waist, making it with his chest and visually smaller shoulders.
The exercises with weights are effective in creating "tanquinhos" and workout the rectus abdominis muscle. The oblique abdominal muscles require a medium to high number of repetitions performed at different angles of sit-ups, and other exercises with body weight.

The best exercises for abdominal side

Unfortunately, there is a more effective exercise for the other oblique due to the fact that this muscle group consists of a large number of subgroups and individual anatomy of each person is unique.
However, general training of the lateral abdominal muscles are the same: to develop these muscles are better sides and different abdominal inclinations laterals without additional weights, the number of repetitions must oscillate between 12 and 18, and the number of series - between 2 and 3.

### MUSCLE HYPERTROPHY

The medical term "hypertrophy" means an increase of an organ or a part thereof as a result of the increased volume and / or quantity of cells, the phrase "muscle hypertrophy" refers to the growth of muscle mass of an organism or group Individual muscles.
In fact, it is precisely this muscle hypertrophy that arises in most cases, the main objective of the strength and weight training, because no direct increase in muscle size may be no increased strength or increased muscle volume.

Types hypertrophy

Hypertrophy is divided into two types: myofibrillar and sarcoplasmic. In the first case, the growth of muscles is obtained directly by increasing the muscle fiber in the second - by increasing the nutrient fluid surrounding the fiber.
The resulting muscle hypertrophy of these two types differ slightly from one another: myofibrillar hypertrophy is characterized by muscle "dry" and pulled, while muscle sarcoplasmic displays "pumped" and bulky.

Myofibrillar hypertrophy

If you train with light weight and low repetitions (between 2-6), the active muscle receive the signal that needs to get stronger and therefore grow. In this case muscle growth is directly related to the increase of the own muscle fiber volume.
The weights used in practice for the occurrence of myofibrillar hypertrophy should be at most about 80% 1RM (maximum repetition). The interval between the series goes from 90 seconds to several minutes. This training requires a constant weight increase, since the muscles fit.

Sarcoplasmic hypertrophy

The most serious lifting weights with higher repetitions (8 to 12) muscle requires high energy consumption, which is in the sarcoplasm. This is why this type of work leads to precisely the increase in the sarcoplasm volume.
Although a workout with a greater number of repetitions (up to 15) causes sarcoplasmic hypertrophy, it ends up being less, because with this number of repetitions is not possible to work with very high weights and overall workload muscle ends up being lower.

Types of muscle tissue

It is important to note that strength training with lifting weights acts only in fast muscle fibers, as to achieve the involvement of slow is accurate static loads as, for example, keep the weight on for ten minutes.
The power supply of fast-twitch fibers is glycogen and creatine phosphate. At work the muscles, the reserves run out in 10 or 12 seconds after it becomes necessary recovery will require between 30 to 90 seconds of rest, and it is this that is based on the recommendation of rest between sets.
Muscle growth rules

Obviously, the creatine and glycogen phosphate reserves in the body are limited and the more active you train, the faster these reserves are depleted. In addition, the body of the novice, unaccustomed to strength training, has relatively few reserves.
In most cases, a training session requires about 100-150 grams of carbohydrates and 3.5 g of creatine. If you do not take consume values, you can not talk of substantial muscle growth, since hypertrophy mechanisms are minimized.

How many series do for training?

If you run the training program "standard" 10 exercises with 3-5 sets each, will total between 30 and 50 series. It is important to understand that the impetus for the growth achieved in this case will be substantially lower than in the base program.
Only when performing a workout with a maximum between 10 and 15 series and the total charge with sufficient glycogen and creatine phosphate in the body, it is able to activate the mechanisms that cause hypertrophy subsequent growth of the muscles.

Hypertrophy is divided into two different types: muscle growth at the expense of actual fiber growth (low reps with maximum weight) and the cost of energy reserves of the muscles (average number of repetitions and weight between moderate and heavy).

### STRONG??HOW???

Studies show that the amount of muscle fibers is defined genetically and practically does not change throughout life. What we call muscle growth is actually an increase in the sarcoplasm and hypertrophy of connective tissue.
It gives the name of the sarcoplasm nutritional liquid that fills the space between muscle fibers and connective tissue. To simplify, we can say that the muscle consists of glycogen (carbohydrate reserve), as well as fats, amino acids and enzymes.

Energy for muscle work

So that the muscle works actively, it needs a quick energy source. It is important to have the body nutrient reserves in the sarcoplasm since it is precisely there that the body will get 100-150g of carbohydrates to spend during strength training.
After training, the body seeks to fill losses and sends ingested carbohydrates (those same 100-150g) to the muscles. This is known as the name of "metabolic window." It is important to replenish carbohydrates of muscles within a period of 2-3 hours, as the glycogen reserves are at their minimum.

Connective tissue
The tissue lining the muscle fibers, and also protects remains bound directly to bones. During strength training occur microferimentos that tissue. It is the recovery of microferimentos that leads to swelling of the muscle fiber.
Muscle growth is related by more than 80% with the growth of connective tissue. In addition, there are several types of muscle fibers and each different type of workout will affect different types of fibers, which leads to distinct changes in the connective tissue.

Recovery after training

The muscle fiber recovery process begins from 3 to 4 hours after treino² and terminates after 36 to 48 hours. This is exactly why you train one muscle group usually does not lead to results. The main helpers of recovery are sleeping and eating.
If the body does not receive enough protein or calcium, connective tissue take longer to form and with more difficulty, which minimizes muscle growth. Again, the body of who trains regularly get used to spend more energy on recovery.

The training's role in muscle growth

Strength Training generate a load that causes microferimentos and subsequent increase of connective tissue. In addition, such training improves the secretion of hormones that affect muscle growth, ie testosterone and growth hormone.
Cardiovascular exercises make the blood flow in the body more quickly, allowing "clean" the muscles of side toxins substances and regeneration of connective tissue, which, in turn, will manifest positively in the speed of recovery.

Athlete's metabolism
Before it was believed that the increase in muscle mass require more energy to maintain the volume, but eventually find that 1 kg of muscle requires approximately 50kcal per day, which is very little. In reality, altering metabolism is as such.
The body of those who train regularly are used to empty the glycogen reserves during training and fill them later, which will increase the consumption of carbohydrates. In addition, the body learns to use the protein more effectively food.

Carbohydrates will form muscle or fat?

Empty deposits of glycogen in the muscles cause the body to send most of the ingested carbohydrates after training for the replenishment of reserves. At that time, the body does not try to retain carbohydrates to fat as he is 'concerned' in recovering muscles.
The body of one who does not train, the glycogen reserves are hardly consumed and it is more likely that the body ends up storing energy as fat. It follows that the more you train, the better the body generate energy.