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Last night we got our tree decorated! One of our favorite Christmas activities is getting out our Shiny Brite ornament collection. We ohh and ahh over all them all over again!
I think I say this every year, but this year's tree is beautifully shaped. It almost looks too perfect, like a postcard.
Isn't there something magical about all the twinkling lights? I love how it shimmers off the garland and ornaments. We almost forgot the garland last night and kept thinking something was missing! Ha!
Last year this angel was a new addition to our tree. She is a vintage 1940's Noma angel. (Yes, that is a duck on the tree, a family tradition. It was a present from dear family friends.)
For some reason she seems to fit the little house and this time in life...... the shining hope and light at the end of the tunnel.
A few of ornaments are not Shiny Brites, but older glass made in Poland. Like the one to the right. They are some of my favorites.
I love the tree reflecting in the window!
I love walking around our neighborhood at dusk and admiring all the Christmas decorations. I couldn't resist taking a picture from the porch looking in!
Cennet ve Cehennem Mağaralarını gezdikten sonra, derinlik rekortmeni kıran ürkütücü obrukları, susuz coğrafyaya tam bir karşıtlık oluşturan şelaleleri, bakir ve kıraç arazide yaşam mücadelesi veren köyleri ve rüzgârın biçimlendirdiği ‘antik kentleri’ ile Taşeli Platosu’nun (Mersin – Silifke arası) bir kaya denizini andıran karstik görüntüsü pek çok gezginci gibi bizi de oldukça şaşırtıyor.
Whether your training consists of a bodybuilding split-type schedule, you're training for a sport (basketball, weightlifting, powerlifting, etc.), or you're just doing total body workouts to get stronger, you might be forgetting some of the most important muscles in your body.
When you do any type of exercise, whether you're running, jumping, performing a deadlift, or throwing, it all starts with your point of contact to the ground. Your feet are your foundation, and, therefore, training your feet, or training barefoot, will build a rock solid base of support equipped to handle any task.
Let your feet breathe!
Barefoot training has slowly started to make its way back into the mainstream media. Five-finger toe shoes or other types of minimal shoes have been touted as the "optimal" footwear for runners everywhere. I'll be the first one to admit that those toe shoes look absolutely ridiculous. Despite their horribly unfashionable nature, I do believe that barefoot training is an excellent addition to any training protocol.
There are plenty of naysayers in the minimal footwear movement: many people say that barefoot training can actually cause more harm than good. First of all, humans have been performing great feats of athleticism long before Nike was telling us to "Just Do It." In fact, we were "just doing it" with no shoes or maybe thin sandals that would protect our feet from sharp objects or hot sand. We were climbing trees, running away from wild boars, walking back to camp with livestock slumped over our shoulders, and climbing mountains without buying specialized footwear for those tasks. There are numerous civilizations today who are still doing all of those aforementioned tasks without the help of sneakers. Instead, those people have learned to harness the power of their own feet.
Now, I'll step away from the more anthropological talk and shift more into physiology. First, let's discuss the term "proprioception." I've mentioned this term in my blog before, but for those of you who don't remember, proprioception refers to "the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement," as per Wikipedia. Proprioception helps you adjust to uneven surfaces, understand how much pressure you're applying to said surface, among other things.
Shoes can limit the proprioceptors in our feet. Although your feet are proportionally small in comparison to other parts of the body, each foot has about 20 muscles, 26 bones (about 1/4 of the bones in the body), 33 joints, and over 7,500 nerve endings! Think about that: such a small part of your body includes a quarter of the bones in your body! Now, if you're cutting off the proprioceptors in your feet, you're cutting off a very sensitive and responsive area of your body.
One study done at the German Sport University of Cologne measured the activity of several muscles in and around the feet using Electomyography (EMG) while participants walked on grass barefoot, using minimal footwear and in traditional running shoes. They found that
"The use of minimal footwear was related to changes in muscle
strength and morphology. It was demonstrated that the
footwear increased mechanical stimuli on the tendon muscle
units. The muscle strength capacity of those muscles which
were more intensively used by the minimal shoe increased
significantly. Muscles which were similar activated in both
conditions did not respond. One can conclude that footwear
technology impacts the mechanical loading as well as the
biological response of the loaded tissues. "
I have cited several other studies in the Works Cited below, if you're interested in reading more into these studies.
While many of these studies involve running/walking, I believe that barefoot training carries over into lifting as well. I will have my clients roll out their feet with a golf ball or lacrosse ball before exercise. This will improve the sensory input and also improve their range of motion. Try this: Stand with your feet together and try to touch your toes. Now roll your feet out for about 5 minutes and then retest. You will notice that you are more flexible afterwards.
I know, these look pretty freaking silly...
I will also have them do their activation/warm-ups barefoot; single leg RDLs, high skips, Bulgarian split squats, kettlebell swings, etc. can be done without shoes. Deadlifts are also an excellent exercise to try barefooted as well. You can see what you're doing with your toes: are you flexing your toes or "gripping the ground?" These actions are not ideal and should be corrected.
Now, if you want a great brand of minimal shoes that don't look absolutely obnoxious, I'd recommend the brand Inov8. Their shoes are comfortable and pretty sexy (in my opinion), and I'm absolutely obsessed with mine! There are several other minimal brands out on the market, so find a pair that you like!
If you're looking to get the most out of your training and avoid injury in the process, try taking your shoes off whenever you can. It feels pretty nice to let your feet spread out and breathe a little bit!
Works Cited:
Bruggemann, G. P., et al. "Effect of increased mechanical stimuli on foot muscles functional capacity." Proceedings of the ISB XXth Congress-ASB 29th Annual Meeting: 31 July-5 August 2005; Cleveland. Vol. 553. 2005.
Hart, Priscilla M., and Darla R. Smith. "Preventing running injuries through barefoot activity." Journal of Physical Education, Recreation & Dance 79.4 (2008): 50-53.
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79.
Over the counter medicines, prescription medicines, cosmetics, baby milks, vitamins, food supplements, Sun lotions etc
Tel 26654111
Fax 26653254
e-mail talapharmacy@cytanet.com.cy
Opening hours 8:30-13:30 3:00-6:30
Wednesday and Saturday is half day.
Sunday closed.
Out of the working hours in some emergencies George can open the shop if you call 26 654111, or, alternatively, there is a list on the shop door with the out of hours pharmacy details.
Situated on the outskirts of Tala, on the approach road from Emba, Stephanie Restaurant is the oldest restaurant in the village. StephanieRestaurant was established in 1989 and is owned and run by Savva and Irene Kyriakou, with Savva providing the front of house service and Irene as the chef. Both have been professionally trained.
The restaurant has an extensive indoor seating area, with a covered outdoor terrace for summer dining. The restaurant is also ideal for weddings, anniversaries and other parties, comfortably catering for up to 70 people.
The restaurant is open during high season Monday to Saturday, but generally Tuesday to Saturday 7pm to 11.30pm and for Sunday lunch from 1pm to 4.30pm. All food is cooked to order and fresh potatoes and vegetables are used.
An extensive menu is offered, from a range of cold and hot starters, to omelettes and salads, with a good selection of fish dishes and an excellent fish meze. For meat lovers the usual Cypriot specialities are available [Moussaka, Afelia, Stifado, Kleftico, etc] and a meat meze. All of these are excellent, but the speciality of the house is steak, only top fillet steak is served. The restaurant also offers a children’s menu and a selection for vegetarians.
For those with a sweet tooth, there are ice creams and flambes on offer, strawberries [when in season], yoghurt with honey and a cake of the day.
A good wine list is available including the option of an excellent house white or red and there is always a brandy or a choice of liqueur on the house to complete your meal.
Sunday lunch is a leisurely affair. There is a choice of soup of the day or melon, followed by roast pork, lamb, beef or chicken. Check when booking as the meat offered varies from week to week. All are accompanied with fresh vegetables and roast potatoes. A sweet is then offered followed by coffee and a brandy or a choice of liqueur on the house. During Sunday lunch, all local bottled wines, a Cypriot sparkling wine and a carafe of house white or red wine are offered at discounted prices. The price is €14.25 per person, with children at half price.
The restaurant is HACCP [Hazard Analysis & Critical Control Points] Certified. This rather technical jargon basically means that all food is sourced, prepared and presented under strict rules of cleanliness and hygiene. The restaurant closes during the winter for approximately two months, during which period the kitchen and dining areas are thoroughly cleaned – all kitchen equipment is moved outside for steam cleaning.
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