Monthly Archives: April 2015

BRAZILIAN BUTT- glutes workout

Often, there are opportunities in the social networks to see how celebrities have perfect shape ass – glutes muscles. Since it is a muscle like any other in the body it can be formed. There are 3 stages to go to the Brazilian ideal glutes. These are: resistance exercises, cardio training and nutrition supplementation. All three phases will explain gradually.

First a little to explain the anatomy of the gluteus muscle. It consists of three heads: the gluteus medius, gluteus maximus and gluteus minimus. As in the name, you can conclude that part of this muscle is the largest and the smallest. That we will illustrate.

Exercises for glutes muscle:

1. Full Squat:

The difference between half and full squat is that the full squat mostly affects muscle gluteus and half squat affects most quadriceps – calf muscle. For the full squat is essential to back the whole movement and stay right foot over the surface of the earth (without raising the heel). The exercise is performed initially with no load and later with load. 10-15 repetitions in 4-5 sets.

2. Split Squat:

The second exercise to shape and firm your glutes is split squat. This exercise is focused on one side of the gluteal and the other, can be performed with the dumbbell or on the Smith machine. 3-4 sets of 10-15 reps both legs.

3. Kickback:

The exercise that can be performed with no load and load may (cables or the Smith machine). It is performed in 4 sets of 12-20 reps each side.

4. Kettlebell swing:

Kettlebell swing is a very good exercise that mostly affects gluteus muscles. It is important to be done very precisely right the risk of injury the lower back.

kettlebell-swing

The feet are placed in parallel with an attitude somewhat wider than the width of shoulders, hands are extended with a kettlebell in his hands, back right and look flat. Rocking is performed while raising the hips forward and swinging bell in the mountains with outstretched arms. In the last position of the whole body upright while fully corrected and toned arms. The movement goes back down with repeated swinging bells. In this exercise large muscle groups engaged, and the following chart you can see and that are the most.

Kettlebell-swings-EMG

Cardio training:

In addition to training with weights and loads where we build and shape the muscles, the next step is loss and burning fat through cardio training, gluteus muscle was more pronounced and not obscured by fatty deposits. It includes running, walking, walking uphill, elliptic, cross trainer, bike. The most important thing is that cardio training time longer practiced, 30 minutes and more, because the decomposition of fat begins after approximately 20 minutes of cardio training.

Nutritional supplementation:

We will start first with carbohydrate. It is important for the energy that we spend time training and rebuild after training for recovery. Complex hydrates are the most important source of energy, and to avoid simple sugars , that hydrates if is not spend going into the fat. Other fats, reduce to the lowest amount I entered using only healthy fats. Third proteins, which are building block of muscle and very essential entered using them in sufficient quantities to build muscle gluteus. The minimum amount of daily protein intake should be 1 gram per kilogram of your weight. Foods rich in protein or protein shake is a mandatory after training, due to the recovery and building muscles during training breaks down.

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BRAZILSKA GUZA – KAKO OBLIKOVATI GLUTEUSE

Često imamo prilike na društvenim mrežama da vidimo poznate ličnosti kako imaju savršeni oblik guze ili ti mišića gluteusa . Pošto je to mišić kao i svaki drugi na telu on može da se oblikuje. Postoje 3 faze koje treba proći do idealnog Brazilskog gluteusa. To su: vežba sa opterecenjem, kardio trening i suplementacija ili ti ishrana. Sve tri faze ćemo objasniti postupno.

Prvo malo da objasnimo anatomiju mišića gluteusa. On se sastoji iz tri glave: gluteus medius, gluteus maximus i gluteus minimus. Kao i u samom nazivu možete zaključiti koji deo ovog mišića je najveći a koji najmanji. To ćemo i slikovito prikazati.

Vežbe za mišić gluteus:

  1. Potpun ili pun čučanj:

Razlika između polu I potpunog čučnja je u tome što pun čučanj najviše pogađa mišić gluteus a polu čučanj pogađa najviše mišić kvadriceps ili ti četvoroglavi butni mišić. Kod punog čučnja je bitno da leđa u celom pokretu ostanu prava a stopala celom površinom na zemlji ( bez odizanja pete ). Vežba se izvodi u početku bez opterećenja a kasnije sa opterećenjem. 10-15 ponavljanja u 4-5 serija.

  1. Split ili podeljeni čučanj:

Druga vežba za oblikovanje I čvrstinu vašeg gluteusa je podeljeni čučanj. Ova vežba je fokusirana na jednu stranu gluteusa pa drugu, može se izvoditi sa bučicama ili šipkom na Smit mašini. 3-4 serije od 10-15 ponavljanja obe noge.

  1. Kickback:

Vežba koja može da se izvodi bez opterećenja i sa opterćenjem ( kablovima ili na Smit mašini ). Izvodi se u 4 serije od 12-20 ponavljanja svaka strana.

  1. Kettlbell swing:

Njihanje ruskim zvonom je izuzetno dobra vežba koja najviše pogađa mišliće gluteusa. Bitno je da se izvodi jako precizno jel je mogućnost povrede donjih dela leđa moguća.

Stopala su paralelno postavljena sa stavom nesto širim od širine ramena, ruke su ispružene sa ruskim zvonom u šakama, leđa su prava I pogled je ravan. Njihanje se izvodi uz podizanje kukova napred I njihanjem zvona na gore uz ispružene ruke. Kod poslednje pozicije celo telo je uspravno uz potpuno ispravljene I zategnute ruke. Pokret ide ponovo na dole sa ponovljenim njihanjem zvona. U ovoj vežbi veliki broj mišićnih grupa je angažovan, a na sledećem grafikonu možete videti i koje su najviše.

Kettlebell-swings-EMG

Kardio trening :

Pored treninga sa tegovima I opterećenjem gde gradimo I oblikujemo mišič, sledeći korak je gubljenje I trošenje masti putem kardio treninga, kako bi mišić gluteus bio izraženiji a ne zaklonjen masnim naslagama . On obuhvata trcanje, hodanje, hodanje uzbrdo, eliptik, cross trenažer, biciklizam. Najbitnije je da se kardio trening vremenski duže upražnjava,  od 30 min pa na vise , zato što razgradnja masti počinje odprilike nakon 20 minuta kardio treninga.

Nutritivni pristup i suplementacija:

Krenućemo prvo sa unosom ugljenih hidrata. Bitano je za energiju koju ćemo potrošiti za vreme treninga I obnoviti je nakon treninga zbog oporavka. Složeni hidrati su najbitniji izvor energije, a treba izbegavati proste hidrate I šećere koji ako se ne potroše prelaze u mast I masno tkivo. Drugo masti, smanjiti na što manju količinu I unostiti samo zdrave masti. Treće proteini, koji su gradivni element mišića I jako ih je bitno unostiti u dovoljnim kolicinama kako bi izgradili mišić gluteus. Minimalna količina dnevnog unosa proteina treba da bude 1 gram po kilogramu svoje težine. Hrana bogata proteinima ili proteinski šejk se obavezno uzima nakon treninga , zbog oporavka I izgradnje mišića koji se tokom treninga razgrađuju.

SKI DUBAI

Ski Dubai is a closed ski resort that extends over 22,500 square meters. It is part of the object Mall of the Emirates, one of the largest and most exclusive malls in the world, located in Dubai, United Arab Emirates.

Referenzen-Ski-Dubai-Teaser_01

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The resort is opened in 2005th, has 85 meters high path that branches in five slopes, which are on average 400m in length and steepness that are different weights. Ski resort has three lifts: one dish that you climb to the top, a four-seater also to the top of the station and a lift for beginners that those who are learning to ski. The whole area, which is under the snow is 3,000 square feet and includes a snow park, climbing walls, tunnels, bobsleigh track and many other attractions. Ski Dubai have penguins, they have own show several times a day. As far as rental equipment all included in the price, except hats and gloves (ski or board, jacket, ski pants and even socks). Price for 2 hours of skiing is about 45 euro. You can take also daily chart which is about 70 euro.

Extremely efficient insulation system helps to maintain the object temperature from -4 ° C during the day and -6 ° C at night when the snow is produced.

ski-dubai

ski-dubai-penguins

Interestingly, what about ski resorts are restaurants, bars and cafes that offer views of the ski slopes and trails, but also evoke the true winter idyll like restaurants in major ski resorts around the world, and so is one of the restaurant called St Moritz. On the trail in between four-station is also a beautiful restaurant with a real winter atmosphere and interior.

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Two hours of skiing looks or maybe a little short, but when you’re at a temperature of -3 degree and the outside is 35 degree or more, temperature shock is large. You will be quite enough, considering I’ll quickly go over all paths and that the time path of descent and climb cableway is very different and very soon you will be cold. But pleasure is quite satisfactory.

In the center there is also snow park, where the main actors are young Arabs locals, you will not believe it, I performed a fantastic ski fact that hardly anyone dared.

There is also a competition that is held every year in the ski resort, called ICE WARRIOR CHALLENGE. The most readily compete in various disciplines and polygons at a temperature of less than 0. The real attraction, and I awards are attractive.

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In all the monotony of the desert, high temperature, high humidity what is dominate in Dubai, Ski Dubai is a chance to forget a little bit about it and feel the winter idyll at least for one day, especially if you are from areas where is the winter season with lots of snow and winter magic.

live from Ski Dubai 🙂

SKIJANJE U DUBAIJU

Ski Dubai je zatvoreno skijalište koje se prostire na 22.500 kvadratnih metara. To je deo objekta Mall of the Emirates, jednog od najvećih I najekskluzivnijih molova na svetu, koji se nalazi u Dubaiju, u Ujedinjenim Arapskim Emiratima.

Referenzen-Ski-Dubai-Teaser_01    Ski_Dubai_12

Skijalište je otvoreno 2005. godine, poseduje 85 metara visoku stazu koja se račva na 5 padina, koje su dužine u proseku 400m i različite su strmine tj težine. Skijalište poseduje tri žicare: jedan tanjir koji vas penje na vrh, jedan četvorosed takođe do vrha sa među stanicom I jedan lift za početnike tj. one koji uče da skijaju. Cela oblast koja je pod snegom iznosi 3.000 kvadratnih metara I obuhvata snow park , stene za penjanje, podzemne hodnike i tunele, stazu za bob I još drugih atrakcija. U Ski Dubaiju se nalaze I pingvini koji imaju svoj šou nekoliko puta dnevno. Što se tiče iznajmljivanja opreme sve je uključeno u cenu , sem kape I rukavica ( skije ili bord, jakna, ski pantalone pa čak I čarape ). Cena za 2 sata skijanja je oko 45 evra. Može se uzeti I dnevna karta koja je oko 70 evra.

Izuzetno efikasan sistem izolacije pomaže da objekat održava temperature od  -4 ° C u toku dana i -6 ° C  noću kada se proizvodi sneg.

ski-dubai       ski-dubai-penguins

Zanimljivo je što se oko skijališta nalaze restorani, barovi i kafići koji imaju pogled na skijalište I staze, a takođe dočaravaju pravu zimsku idilu jer I sami izgledaju kao restorani u najvećim skijaškim centrima širom sveta, tako se i jedan od restorana  zove St Moritz. Na samoj stazi na među – stanici četvoroseda se nalazi i prelep restoran sa pravim zimskim ambijentom I enterijerom.

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Dva sata skijanja izgleda možda malo ili kratko ali kada ste na temperaturi od -3 a napolju je 35 ili više,  temperaturni šok je veliki . Biće vam sasvim dovoljno  sa obzirom da ćete brzo preći sve staze I da se vreme spuštanja stazom I penjanja žicarom veoma razlikuje I ubrzo će vam biti hladno. Ali užitak je sasvim zadovoljavajući.

U centru postoji I snow park, gde su glavni akteri mladi Arapi lokalci koji, nećete verovati, skijaju fantastično I izvode stvari koje bi retko ko smeo.

Postoji I takmičenje koje se svake godine održava unutar skijališta pod nazivom ICE WARRIOR CHALLENGE. Najspremniji se nadmeću u raznim disciplinama I poligonima na temperaturi manjoj od 0. Prava atrakcija, a I nagrade su privlačne.

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Sve u svemu  monotonost pustinje, visoke temperature, velika vlažnost vazduha dominiraju u Dubaiju, ali je zato Ski Dubai prilika da malo zaboravite na to I osetite zimsku idilu bar na jedan dan, naročito ako ste iz krajeva gde je zima godišnje doba sa puno snega I zimskih čarolija.

evo malo i uzivo prenosa, ne obazirite se na reci komentatora 🙂

LOSING BODY WEIGHT – combination physical activity and calories intake

Physical activity increases muscle tone, improves physical appearance, improves health, increases the consumption of fats influence, and many other functions positive for the organism. The combination of physical activities and carefully dosed calorie intake should become a way of your life, in order to consistently maintained their body weight. See how you can combine nutrition and physical activity in an effort to reduce or control weight.

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When you combine these two things, you can eat more and still lose 0.9kg undivided if you calories deficit is 1000 kcal a day (the ratio between the entered and burned calories). 7000 kcal per week. The account is simple: 0,45 kg fat has 3,500 kcal, and 7000 kcal is 0.9 kg.

For example, if you have 9 kg overweight and belong to a group that has poor physical condition you should do: first reduce your daily intake calories for 500 kcal less and than begin the exersises.

9kg * 7777 kcal / kg = 70,000 kcal overweight

reduced daily food intake by 500 kcal, for 12 weeks you will lose 42,000 kcal

with one training a day and the average consumption of 350 kcal (30 min of exercise) per training, for 12 weeks you spend more 29,400 kcal

total consumption is then 71.400 kcal for 12 weeks, which is more than 9 kg desired

If you continue with active life and increase your daily consumption of calories through activity in more than 350 kcal departures daily, you will be able to eat what you want, and sometimes let yourself more than recommended. If you continue to avoid fatty foods and enhance physical activity, you will be able to actually eat whatever you want with no consequences for health and weight.

It is very important with this way of losing weight that you don’t losing nutrients, minerals, proteins and vitamins that could be lost with classical dieting. If you avoid meals to reduce your weight, your metabolism will slow down, and cholesterol levels will rise. With this combination you will also speeds up the metabolism, you will get good shape and raise your physical activity.

There is a way for 12 weeks to achieve your ideal body line for the upcoming summer.

GUBLJENJE TELESNE TEŽINE KOMBINACIJOM FIZIČKE AKTIVNOSTI I UNOSOM KALORIJA

Fizicka aktivnost povecava tonus misica, poboljsava fizicki izgled, poboljsava zdravlje, povecava potrosnju masti, utice I na mnoge druge funkcije pozitivne za organizam. Kombinacija fizicke aktivosti i pazljivo doziranog kaloriskog unosa treba da postane nacin vaseg zivota, kako bi konstantno odrzavali svoju telesnu tezinu. Pogledajte kako mozete kombinovati ishranu i fizicku aktivnost u nastojanju da smanjite ili kontrolisete telesnu tezinu.

Best-iPhone-fitness-apps

Kada kombinujete ove dve stvari, mozete jesti vise, a ipak izgubiti 0,9kg nedeljeno ako je vas kaloriski deficit 1000 kcal dnevno (odnos izmedju unetih i potrosenih kalorija),  tj. 7000 kcal nedeljno. Racun je prost: 0,45 kg masti ima 3.500 kcal, pa 7000 kcal iznosi 0,9 kg.

Na primer ako imate 9 kg viska i spadate u grupu koja ima slabu fizicku kondiciju sta bi trebalo da preduzmete: Trbalo bi da smanjite svoj dnevni kaloriski unos za 500 kcal i da pocnete sa vezbanjem.

9kg * 7777 kcal/kg = 70.000 kcal prekomerne tezine

Smanjenim dnevnim unosom hrane za 500 kcal,  za 12 nedelja cete izgubiti 42.000 kcal

Sa jednim treningom dnevno I prosecnom potrosnjom od 350 kcal ( 30 min vezbanja) po treningu, za 12 nedelja cete potrositi jos 29.400 kcal

Ukupna potrosnja je onda 71.400 kcal za 12 nedelja sto je I vise od 9 zeljenih kg.

Ako nastavite sa aktivnim zivotom I povecate dnevnu potrosnju kalorija kroz aktivnost na vise od 350 kcal dnevo, moci cete da se hranite onako kako zelite I da ponekad dopustite sebi I vise od preporucenog. Ako nastavite da izbegavate masnu hranu I pojacate fizicku aktivnost, moci cete zaista da jedete sta god pozelite bez posledica na zdravlje I telesnu tezinu.

Jako je bitna stvar sto ovim nacinom gubljenja kilograma ne gubimo hranljive materije, minerale, proteine, vitamine koji se mogu izgubiti sa klasicnim drzanjem dijeta. Ako izbegavate obroke da biste smanjili svoju tezinu, vas metabolizam ce se usporiti, a nivo holesterola ce rasti.  Ovim ujedno ubrzavate metabolizam, sticete dobru kondiciju i podizete svoju fizicku aktivnost.

Eto nacina da za 12 nedelja postignete idealnu liniju za predstojece leto.

GLYCEMIC INDEX – blood sugar level

What is glycemic index?

The glycemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. Carbohydrates with a low glycemic index increasing sugar in the blood slower, high glycemic index increasing sugar in the blood faster. As is sugar in foods is simpler (glucose, sucrose), rising level of sugar in blood is faster. Fructose (fruit sugar), although it is a simple carbohydrate, but rising level is slower. Complex carbohydrates, such as starch from cereals and potatoes, must first be separated to simpler sugars, and then pass into the bloodstream. This process takes place in the digestive tract and liver and depends on the: type of sugar, cooking food and dietary fiber (quantity) in the diet.

Foods with a low GI are slowly digested and long stays in the small intestine, hours after ingestion. Good sides are slow and continuous release of glucose that occurs during the performance of physical activity. For foods with a low GI sugar level in the blood is held stable while eating foods with a high GI will free glucose too quickly, which results in a tremendous increase in blood sugar.

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THE IDEAL FOOD IS A  FOOD WITH GLYCEMIC INDEX LESS THAN 45. FOOD WITH GLYCEMIC INDEX FROM 45 TO 60 IS IMPORTANT TO USE OCCASIONAL. FOOD WHOSE GLYCEMIC INDEX OVER 60 IS IMPORTANT TO USE RERELY.

Diabetics should avoid concentrated sugars (honey, juices, white sugar, sweets stored with sugar, cakes, muffins), because glycemic index of glucose is 100, white sugar index is 68. If your body need sugar replace with fruit, fruit has index 23.

The quantity of fruit a day that you enter , not only determine the glycemic (sweet index), also determine the amount of dietary fiber, vitamin and mineral composition, the amount of water fruit acids and total caloric impact of certain types of fruit. Legumes (beans, peas, beans) have a large glycemic and caloric effect, but they should eat, because it is healthy food and this food is rich with dietary fiber.

Learn compositions of foods, their caloric value, glycemic index and amount of dietary fiber. At first it may be difficult, but once you get the hang yourself it will be surprised success and ease way to control your blood sugar. With increasing intake of sugar and food with a high GI your body will need more frequent intake of sugar, so it is important to bring groceries with low GI so you will be full after meal, do not need more food and also you will not increased your body weight.

GLIKEMIJSKI INDEX NAMIRNICA

Šta je slatki (glikemijski) indeks?

Slatki, šećerni, ili glikemijski indeks deli hranu na osnovu brzine porasta šećera u krvi. Ugljeni hidrati sa niskim glikemijskim indeksom uzrokuju umeren porast šećera u krvi, i obratno. Što su šećeri u namirnicama prostiji (glikoza, saharoza), brže dižu nivo šećera u krvi. Fruktoza (voćni šećer), iako je prost ugljeni hidrat, sporije diže nivo šećera u krvi. Složeni ugljeni hidrati, kao što je skrob iz žitarica i krompira, moraju prvo da se razlože do prostijih šećera, pa tek onda prelaze u krvotok. Taj proces se odvija u organima za varenje i jetri i zavisi od: vrste šećera, načina pripreme hrane i dijetnih vlakana (količine) u obroku.

ŠTO JE VEĆI GLIKEMIJSKI INDEKS HRANE – BRŽE SE POVEĆAVA NIVO ŠEĆERA U KRVI

Hrana sa niskim GI se polako vari i dugo ostaje u tankom crevu, satima posle unošenja. Dobre strane su sporo i kontinuirano oslobađanje glukoze koja se dešava i tokom izvođenja fizičke aktivnosti. Kod hrane sa niskim GI nivo šećera u krvi se održava stabilnim, dok se konzumiranjem hrane sa visokim GI glukoza osobađa prebrzo što za posledicu ima veliko povećanje šećera u krvi.

GI_index

Namirnice sa visokim glikemijskim indeksom koje treba izbegavati:

Pečen krompir 95, Beli hleb 95, Med 90, Šargarepa 85, Kukuruzne pahuljice 85, Šećer 75 , Musli 79,  Čokolada 70, Bareni krompir 70, Keks 70, Glazirani pirinač 70, Cvekla 65, Banana i Dinja 60, Džem 55

Namirnice sa srednjim glikemijskim indeksom koje treba jesti umereno:

Sok od jabuke 50,  Keks od integralnog brasna bez šećera 50, Integralni pirinač 50, Kivi 50, Grožđe 45, Sok od narandže 45, Ananas 45, Crni hleb 45, Integralne žitarice 45 , Suve kajsije smokve ili šljive 40

Namirnice sa niskim glikemijskim indeksom koje treba da čine glavni deo jelovnika svakog dana:

Pasulj 35, Grašak 35, Mleko 30, Kupus 15, Tikvice 15, Jabuke 35, Paprika 15, Jaja 20, Sok od paradajza 35, Sirova šargarepa 30, Kajsije 30, Kruške 30, Trešnje 25, Patlidžan 25, Bademi 15, Brokoli 15, Karfiol 15, Krastavci 15, Masline 15, Spanać 15, Kikiriki 15, Zelena salata 15

IDEALNA HRANA SU NAMIRNICE ČIJI GLIKEMIJSKI INDEKS NE PRELAZI 45. HRANU SA GLIKEMIJSKIM INDEKSOM 45 DO 60 KORISTITI POVREMENO. HRANA ČIJI JE GLIKEMIJSKI INDEKS PREKO 60 KORISTITI REĐE.

Dijabetičari treba da izbegavaju koncentrovane šećere (med, sokove, beli šećer, slatkiše spremljene sa šećerom, torte, kolače), jer je glikemiski indeks glikoze 100, belog šećera 68. Potrebu za slatkim ostvarite unosom voća jer je slatki indeks fruktoze 23. Dijabetičari mogu slatkiše spremati tako što će ih zaslađivati veštačkim zaslađivačima (pazeći na kalorijski učinak ovih zaslađivača i količinu).

Količina voća koju dnevno možete uneti ne određuje samo glikemijski (slatki indeks), već i količina dijetnih vlakana, vitaminski i mineralni sastav, količina vode voćnih kiselina i ukupni kalorijski učinak pojedinih vrsta voća. Mahunarke (pasulj, grašak, boranija) imaju niski glikemijski indeks i visok kalorijski učinak, treba ih jesti, jer su zdrava hrana, bogata dijetnim vlaknima.

Naučite sastave namirnica, njihove kalorijske vrednosti, glikemijske indekse I količinu dijetnih vlakana. U početku će možda biti teško, ali kada se naviknete i sami ćete biti iznenađeni uspehom i lakoćom kojom ćete kontrolisati svoj nivo šećera u organizmu. Sa povećanjem unosa šećera I uzimanjem hrane sa visokim GI imaćete potrebu za još češćim unosom šećera. Zato je bitno unositi namernice sa niskim GI kako ne biste osetili glad posle obroka, imali potrebu za većom količinom hrane I ujedno povećavali svoju telesnu težinu.

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