ALFONSO DEL RIO 15

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Blogger Yatay Menu Navigasyonlu

Navigasyonlu yatay menü sekmelerinin bloglara ayrı bir hava kattığı aşikar.Blogunuzun üst tarafında isteğinize göre adlandırıp link verebileceğiniz tam 30 adet yatay menü kodlarını sizlerin kullanımına sunuyoruz.Beğendiğiniz yatay menünün altında bulunan  kodu kopyalayıp Kumanda Paneli>Tasarım>Gadget Ekle>Html/Javascript yolunu takip edip seçtiğimiz yatay menüye ait kodu açılan gaddgetimizin

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OzanErcan.com | Professional Office Page

Ozan Ercan, kankimin sitesinden biraz bahsedelim. Aslında tanıtım yazısı yazmayı da hiç sevmem ama çok ısrar etti. Neyse tanıtımda fazla anlatacak bir şey yok kendisi "Profesyonel Grafik Tasarımcıdır", sitesinde bazı kodlar, haberler, videolar ve yaptığı grafik tasarımları paylaşıyor. Neyse bu kadar anlatım yeterli hemen altta sitenin ekran görüntüsünü görebilirsiniz.



Siteye giriş için; www.ozanercan.com

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Predicting and Preventing Pain

Active people will always have some injuries that they must deal with. Hopefully the injuries will be of a minor type that do not sideline you from training. Many fitness writers point to poor form, lack of warm-up and stretching as the causes of injury. While this may be true for the immediate cause there are larger factors at work that you must know about to prevent injury.

Major factors contributing to injury (presented in order of importance)

Genetics: Mom and dad, as well as Uncle Harry, will provide the most accurate prediction of what injuries you will sustain in your lifetime. There are inherited weaknesses that you are susceptible to, regardless of your activity level. For myself, Dad's poor lower back and shoulder bursitis have showed up in me at about the same time in our lives. In his late twenties my father had major back problems that hospitalized him, so did I. My father's bursitis became a real problem in his thirties, so did mine. Ask your parents about their injuries (they will love you for it) so that you can be forewarned of your potential genetic weakness.

Your Job: Most people spend at least 8 hours a day at work. Work activities, your workstation, ergonomics and type of work-load will have an impact on what areas of your body will be adversely stressed. Older workers who have performed your job for an extended number of years will provide a window of what might be in store for your body. It is amazing to see the commonality of injuries that workers in the same job will receive. For 31 years I worked in a shop environment that consisted of 2 separate trades. The biomechanical complaints of workers can be classified by trade (function) not the environment (the shop). Trade #1 had an 80% chronic back pain complain versus 10% for trade #2. Both trades worked with tools and used overhead cranes to lift heavy parts.

Your Posture: More damage is done to your body during prolonged periods of inactivity such as sleeping, watching TV or commuting to work than during exercise. The Workmen's Compensation Board statistics indicate that a high percentage of strains are reported within the first hour of a shift. Common wisdom would indicate that the culprit is a cold stiff body from bed and a long commute was the main contributing cause. Sounds logical, doesn't it? All you need to do is warm-up and stretch a bit before starting work, right? Wrong! My contention is that poor posture is causing bodily harm that only shows up during an activity such as work or exercise. Sleeping on your stomach is hard on your lower back. Sleeping with your arms over your head is hard on your shoulders. Sleeping with inappropriate head support (too high or too low) is hard on your neck.

If poor posture for 8 hours is not bad enough strain on different parts of the body, add another 2 hours slouching during commuting or watching TV. Knowing the above, what's a body to do?

Know your weaknessesAdjust for your weaknessesStrengthen your weaknessesStretch for your weaknesses

Just by reading the above article you will have a good idea of what your weaknesses are and what postural changes you need to make. Start with simple steps like frequent breaks at your work station to change position and stretch (not stop working). Lots of water to hydrate those muscles. Standing and sitting erect and a proper ergonomic pillow are just a few of the adjustments that will pay dividends in injury prevention.

The above are easy to do when you consider their importance. Strengthening your weak areas will take a bit more research and some effort. Do not make the mistake of avoiding your weak areas in an effort to protect them. This would be very counterproductive and cause a chronic problem rather than an occasional one. Once you have found your weak area you will need to exercise it as well as muscles that are tied into that area as well as stretching antagonist (opposite) muscles.

Rotator Cuff Muscles

Supraspinatus

Infraspinatus

Teres minor

Subscapularis

Let's take shoulder problems in general terms as an example. A complex joint with various muscles tied to it. Exercising all the muscles associated with the shoulder like posterior, middle, anterior deltoid as well as rotor cuff muscles. This can, and should, be done with light dumbbells.

In addition to this stretching your neck, biceps, lats and pecs would be in order. Typically an injury occurs when the body compensates for strain put on it by shifting the load to other muscles that are inevitably the ones that are strained. In addition to this, other muscles start to tense up and shorter in response to the trauma in the area. Note: Muscles in the back side of our bodies are weaker in most people because of the work we do.

Let's recap the Rehab Plan

Work the area thoroughly (all moves) with extremely light dumbbells (cans of soup if dumbbells aren't available)Stretch muscles tied to the area. Do not over stretch. (Note: Mild pulling when stretching is preferred rather than sharp pain)Ice, Ice, Ice the area after exercising & stretching, 3 times daily

Major training factors contributing to injury:

Training to failure. This is the number one training method of many bodybuilders and power lifters. It is also the number one cause of injury to recreational trainers (that's regular people with day jobs). Training to total muscle failure is an unnecessary trauma for anyone except the most advanced athlete.

Increasing workload dramatically. What this means is a week to week increase of 10 or more percent. My workouts are chins, dips and pushups of various varieties, some with extra weight. Four 30 minute workouts equal about 840 reps or 120 sets per week. If I added 1 rep to each set my weekly workload would increase by 120 reps or 15%. This is far too much. I shoot for 2-3% at most per week increase. People look at what happened at the time of the injury for a reason not realizing the cumulative effect on the body over several weeks of workload increase.

A dramatic change in exercises or format. Many people look for that new workout that will shock their body into muscle growth. New exercises, super heavy, super slow, negatives, forced reps, etc are all catch phrases of this no pain, no gain cult. What happens is that you make some initial progress at the expense of awful sore muscles and if you continue, inevitable injury. Stick with the basics that your body is accustomed to then challenge it by slight variations like different grips, reps, # of sets, etc. A simple change like adding a set or two of pull ups that are about 7" wider than your previous grip pull-ups for some added challenge. Or another example would be to narrow your pushup grip to a diamond pushup with thumbs and fingers touching or elevating your feet 14" or so on to some stairs for added resistance.

So for those of you that have made it to the end of this article, I will reward you with the following summary:

Lesson #1 Work your weak muscles, stretch your strong muscles, ice them both after.

Lesson #2 Challenge your body but be kind to it!

Here's to injury free workouts!

EJ Reeves is a 59 year old body-weight exercise advocate. His use of a doorway pull up bar and chin up bar have been a key part of his work out routine.

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Three Nutritional Suggestions That Will Get You Through Your Workouts

We are all looking for some other way we can improve our workout routine, because there is also some little thing we can tweak to make those hard workouts more beneficial. It doesn't always come to the number of reps or how many days a week you work. The best foods for gaining muscle, and knowing what they are and when to consume them is easily as important as any other aspect of your total workout routine.

We have uncovered three new studies to reveal the right foods eaten at the right time to increase the fat you burn, finally boosting your strength and curbing your post-workout pain. Try these three techniques out and see if they do your body some good.

1. When you eat your high-cal breakfast. Breakfast, we all know, is the most important meal of the day. On our website we get into why it is so important and the types of foods we should be looking to consume. But a new study published in the Journal of Physiology found that during a six-week study participants who ate a high-cal, high-fat breakfast prior to the workout gained an average of three pounds. The group that ate only post-workout gained no weight, even though they ate identical breakfast.

The reason: Exercise elevates adrenalin, which is a fat burning hormone. But working out after you eat insulin, which the body releases to help you digest food, when released blunts the adrenalin spike, burning less fat. But it's not healthy, or any fun, working out on an empty stomach, so you have to eat something. Therefore, choose a food such as yogurt that is less likely to cause insulin to go wild but still puts something on your stomach. Then have your big breakfast afterword.

2. Protein and age. It was previously thought that as we age, we are less able to digest and absorb protein. A recent study in the American Journal of Clinical Nutrition gives us the good news that twenty grams of protein consumed post-workout can increase muscle-building irrespective of age. For me, a piece of salmon and a hardboiled egg provides the protein I need.

3. Post-workout soreness. Most of us assume that muscle pain after a workout is something we have to live with. According to British researchers, we may have a way around this. Drinking one ounce on concentrated cherry juice twice daily for ten days indicates a bounce back that those not drinking the juice didn't have. Other juices such as grape, blueberry, acai, cranberry and pomegranate all have the same properties. Those juices all have anti-inflammatory and antioxidant properties similar to that found in ibuprofen and aspirin.

Carbohydrates that don't spike the blood sugar, also known as refined carbohydrates, and keep insulin levels in check are the ones to put in your diet. Insulin plays a part in fat storage, so keeping it under control is vital for weight loss. Slow release carbs like oatmeal, bran cereal, and whole wheat products eaten about three hours before your workout may also help you burn more fat.

We're always on the lookout for new studies that shed new light on types of food that we can add to our diet. Foods to Gain Muscle are important to know about, and we are happy to be here to tell you about them. Please check out this article on High Carb Foods, as at times it is difficult for people looking to add muscle to know just how many carbs are optimal. Rich Carroll is a writer and health enthusiast living in London.

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On Traveling Alone

This weekend I traveled to DC alone, because I wanted to go to DC and run the Cherry Blossom 10 Mile race. So I did. I often travel alone. It's not that my friends don't want to travel, or to come with me, or to support me. They just don't have time, or the money. That's okay though. I realized some time ago that if I wanted something, I needed to get it myself. I have to work for it; I have to plan it; I have to do it. Myself. This is not to say that if someone said they would come with me to DC I would have been unhappy. I wouldn't have. I would have loved it. However, I have learned not to hold my breath.

I guess this makes me sound kind of jaded. Well I am. Some people make time to read; some people spend their money on shoes or booze or a cruise. I spend both time and money on travel and lately, I have been spending it a lot on running. Signing up for races, traveling to get there, paying the price to stay where I am running (or hopefully having a friend to stay with) adds up. But I wouldn't change it for the world. I love it, both the travel and the running. Two things I can and will do alone.

A while back, the NY Times published an article about living alone and how weird you get when you do it. This article went to extremes, using examples such as people who talked to themselves, didn't always leave the house fully clothed, who left the bathroom door open or ate strange foods at strange times.

I admit, this trip as well as most of them, does make me realize that I do have some quirks. I like eating when I am hungry and not having to worry about when someone else is hungry, or the plans someone else has made. I don't always eat "real meals". I can have 3 apples and a carton of yogurt for dinner (ie I like eating strange foods at strange times).

I like going to the museums and deciding, after being trampled by 6 million elementary school children, that I want to leave, and go get a hot dog (which I will eat standing up, on the sidewalk, at a weird time of day).

I like stopping to take millions of photos of one tree (is that weird?), and not having someone trailing ahead of me, sighing heavily. I like doing what I like to do, and not having to worry about anyone else (and I like leaving the bathroom door open. What's wrong with that?)

Does this make me selfish? Yes. I am listing extremes, of course. On the other hand, I like planning out which museums to see with someone, and having their ideas, which you didn't even consider, turn out to be your favorite part of the trip. I like trying new things, that I may not try alone, not out of fear but out of ignorance. I like having someone to share exciting new discoveries with. I even like sharing a meal, at a regular time of day, sometimes.

So, I figured out how to have it all. Mr Lovely, who did not come with me, was subjected to a barrage of text messages and photos of "cool stuff". I frequently updated him on which museum I was in, which one of the 6 million kids were annoying me, or how cold it was before the race. He helped me decide to go to the Museum of American History (cool) but I vetoed his vote for Air and Space (I've been there several times already). Luckily, he is very patient and is a good sport and he even responded once or twice.

So, through the miracle of technology, I can still be alone but I can still share the joy, some of the decisions and...(blurry photos of) a strange meal in a strange place at a strange time.

Do you travel by yourself? What is your favorite/least favorite part of traveling alone? Who is your faraway text buddy when you have something to share?

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Effective Home Ab Workouts

ByTyler Freeman

If there's any one body part that's getting unbridled attention in the fitness industry, it's the abs. Getting six-pack abs have become such an obsession that products, exercise regimens like the P90X workout from Beachbody, and all forms of scams have been devised to target those who are eager to get rid of their love handles and have lean killer abs to die for.

There's good news and bad news where getting sexy abs are concerned. The bad news is that it requires time and effort. Any advertisement that even remotely hints that lean abs can be formed with ease is a blatant lie. Since it is muscle, your abs are need to be "traumatized" through exercise and then be allowed to rest so that it can make the necessary repairs to get those six-pack abs to show. The good news, however, is that these exercises don't need any special equipment and can be done right at home. You don't need to spend money for gym memberships or trainers. For as long as you follow the correct form, you should be able to do these ab exercises with a minimum of fuss and achieve the best results.

The list given below is by no means conclusive, it's just to get you started. There are more ab exercises that are just as effective. You can add this to your routine as your body starts to get used to following a regular exercise regimen.

1. Basic crunches. Lie on your back with your knees bent and hands behind your head or across your chest. With your back flat against the floor, contract your abs and slowly lift your shoulders off the floor, exhaling as you do so. Hold this position for a few seconds while breathing normally. Lower your body and repeat for 20 more times.

2. Bicycle Exercise. Lie flat with your lower back pressed to the floor, with your hands placed beside your head. As you bring your knees up to about 45- degree angle, slowly move it as if you were pedaling a bicycle. While doing the motion, be sure to touch your left elbow to your right knee, then your right elbow to your left knee. Breathe and relax through the whole exercise. Do the same with the other side.

3. Side Plank. Lie on your side with your bodyweight supported by your feet and elbow. Slowly raise your body in a straight line so that it hovers above the floor. While you're in this position, be sure to keep your back straight and your hips up. Your abs and entire core muscle groups must be contracted tightly. Keep breathing normally. Hold for about 10 seconds before switching sides.

As you do these exercises, keep in mind that good form is essential. Also you have to do each movement in a slow and deliberate manner. Be sure to add other exercises and modify your routine every 3 to 4 weeks so you get to exercise all your other muscle groups. Combined with proper food choices, your exercise routine should get you those lean six-pack abs in no time.

Lastly, be sure to look over our comprehensive P90X workout review and this post about Slim in 6.

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Waffen SS: Rare Images

Liebstandarte soldiers at Taganrog

Waffen SS in action

Totenkopf men at Demyansk. 1941 winter.

SS men cleaning their weapons

SS troops in Poland. September 1939

SS soldiers fighting on the outskirts of Pabianice

Captured Polish soldiers escorted by men from the SS Heimwehr at Danzig

Waffen SS of the Totenkopf Division in action on the western front. May 1940

Totenkopf men fighting in France

Liebstandarte troops in Greece. April 1941

SS men cower as they are under Soviet fire

Waffen SS soldiers using the 80 mm mortar during the fighting at Narva

Totenkopf men attacking Russian positions

Waffen-SS troops in Budapest during the dying moments of the conflicts

Das Reich troops move into Kiev

Troops from the Das Reich Division fighting at Yelnia

SS assault troops at Caen, Normandy fighting the British. 1944

July 5, 1943. Men from the Libstandarte move during the Zitadelle Offensive

Waffen SS men in occupied Kharkov

Killing a Soviet Commissar

SS soldiers fire at Red Army positions at Cherkassy

SS troops escape from the Korsun-Cherkassy pocket

Men from Liebstandarte hitting Soviet positions with a 150 mm gun at Prokhorovka

Two Liebstandarte men during the campaign in Greece

A Tiger of the Liebstandarte Division during the Zitadelle Offensive

Liebstandarte men ride a motor-cycle through a destroyed Russian village

Machine gun post at Narva

Defensive position at Narva

SS troops on a Panther tank during the Ardennes Offensive

Sepp Dietrich surrounded by Greek POW and refugees

A SS soldier chats up Russian women at Belgorod

Viking SS Division soldiers at Korsun-Cherkassy

These SS troops are welcomed into the Soviet Union

Men from the Totenkopf Division at Kharkov

Viking Division SS grenadiers and tankers at Korsun. 1944

SS: The Blood-soaked Soil - Battles of the Waffen-SS

By GORDON WILLIAMSON

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