Bayram Cigerli Blog

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  • Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol

    Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.

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Plajda kaslı olmak için evde 1 ayda vücut geliştirme plaj vücudu teknikleri 4.gün

Plajda kaslı olmak için evde 1 ayda vücut geliştirme plaj vücudu teknikleri 4.gün



Dikkat ! Lütfen videolarımızı bilgisayarınıza indirmeden youtube üzerinden izleyiniz.
Ev ortamında egzersiz yapmak isteyenler için hazıladığımız 'Evde Plaj Vücudu' antrenman-egzersiz programımızda 30 günlük süreçte toplam 21 antrenman bulunuyor.
Üçüncü antrenmanımızda sırt-omuz ve karın kaslarımızı çalıştırıyoruz
 5 dk warmp up (ısınma)
2 hareket x  2,5 dk
        - Jog in Place
        - March in Place & High Jog

    1 dk dinlenme

       -One arm dumbbell row 
       -Dumbbell Upright row
       -DB Shoulder Press 
       -DB Lateral raise
        * Verilen 4 hareketi aşağıda 
verilen tekrar sayılarına göre 
3 tur dönmelisiniz.

1. tur 12 tekrar
2. tur 10 tekrar
3. tur 8 tekrar

        - Bicycle crunch 2 x 20 
        - Plank 30 sn
        - Leg raise 2 x 20
TAKİP ETMEK İÇİN :

www.facebook.com/hakanfitness

www.twitter.com/hakanfitness

www.instagram.com/hknfitness

evde kas yapma teknikleri yöntemleri hareketleri
vücut geliştirme nasıl yapılır
plaj vücudu için program
erkek plaj vücudu
plaj vücudu serisi
plaj vücudu antrenmanı
plaj vücudu hareketleri egzersizleri
hızlı kas vücut geliştirme

Carbs Are Not the Enemy



Dieters are always looking to wage war on the elusive cause for their weight gain. We live in a time of gluten free, dairy free, low carb, low fat, no sugar, low sodium, non GMO warriors of nutrition. Everyone seems to have a different "demon" on which to blame their excess pounds. "If you just take XYZ our of your diet, you'll lose all of the weight!" is a statement I've heard ad nauseam. Food companies are adapting--coming out with new products catered to the health craze of the minute.

You've probably heard friends and fitness professionals blab about how carbohydrates are evil and should be avoided or you will surely be slovenly and obese. I am here to tell you that carbohydrates are not, in fact, a vicious macronutrient out to kill you.

A while ago, I did a small survey, in which I asked my readers to define what they deemed to be "healthy" food, as it is often a blanket term used to market products to consumers. Many people wrote that they believed a diet lower in carbohydrates to be healthier.

Now, there are three main macronutrients, which are in every food you eat to a varying degree: protein, carbohydrates and fats. Each of these macronutrients are absolutely necessary (to an extent) in a healthy diet. For active individuals, the roles of these three are increasingly important.

I love me some carbohydrates.

Put simply, carbohydrates will give you energy for your workout, and they will also help you recover once you're done. If you find that you're dragging through your training sessions or you're not fully recovering from them, perhaps you need to increase your carbohydrate intake.

According to the Poliquin Group, "a large review found the greatest benefit of a 6.5 percent increase in athletic performance from taking between 0.9 g/kg/hour of exercise of carbs with 0.2 g/kg/hour of protein. Both longer duration, high-intensity (such as team games) and endurance exercise lasting more than 2 hours can benefit from carb supplementation."

Other studies have surmised that lower carbohydrate diets may impair cognitive function, which is crucial for optimal performance in sport or in the gym. [1] In particular, Batatinha et. al. found that gymnasts consuming post workout carbohydrates fell off of the balance beams fewer times than their placebo counterparts.

Carbohydrates, in conjunction with protein supplementation is presumed to have an additional anabolic effect. One study in particular found that "the addition of protein to a carbohydrate supplement may [...] increase the rate of glycogen storage due to the ability of protein and carbohydrate to act synergistically on insulin secretion," and another study "[concludes] that postexercise [carbohydrate] and [carbohydrate-fat-protein] nutritional supplements can increase glycogen resynthesis to a greater extent than Pl for both men and women." It can be deduced that these macronutrients, when consumed immediately after exercise, have a tremendous benefit for recovery and muscular hypertrophy (growth).

Put simply, carbohydrates are digested quickly by the body, and are an excellent choice for fuel for your workout that won't give you a cramp or leave you feeling groggy. Research suggests that carbohydrates facilitate protein absorption by the muscles, and can help improve focus and performance.

Personally, I try to have a substantial amount of carbs both before and after my workouts, and then eat higher protein and fat throughout the rest of my day. This is what I have found, through trial and error, to be most effective for me.

Does this mean you should go drown yourself in a bag of candy? Hell no. Any macronutrient (or all of them together) can cause weight gain when consumed in excess. I am a firm believer that no one macronutrient is to blame for fat gain. If you cut out carbohydrates altogether but still consume a tremendous amount of protein and fat throughout the day, your body composition likely won't change too much.

While some diet books give carbs a bad name, you may actually use them to your advantage, in moderation. The key is to find the optimal amount of carbohydrates for your needs. Obviously, more active people will need more carbohydrates. Experiment with the timing and amount of your carbohydrate consumption and see what works for you!

Don't hate, carbohydrate.
(Ha...ha?)

Works Cited:

  1. Batatinha, Helena, Carlos Da Costa, Elias De França, Igor Dias, Ana Ladeira, Bruno Rodrigues, Fabio De Lira, Sonia Correia, and Érico Caperuto. "Carbohydrate Use and Reduction in Number of Balance Beam Falls: Implications for Mental and Physical Fatigue." J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition 10.1 (2013): 32. Web.
  2. Berardi, John M., Thomas B. Price, Eric E. Noreen, and Peter W. R. Lemon. "Postexercise Muscle Glycogen Recovery Enhanced with a Carbohydrate-Protein Supplement." Medicine & Science in Sports & Exercise 38.6 (2006): 1106-113. Web.
  3. D’Anci, Kristen E., Kara L. Watts, Robin B. Kanarek, and Holly A. Taylor. "Low-carbohydrate Weight-loss Diets. Effects on Cognition and Mood." Appetite 52.1 (2009): 96-103. Web.
  4. Haff, G. Gregory, Michael H. Stone, Beverly J. Warren, Robert Keith, Robert L. Johnson, David C. Nieman, Jr. Franklin Williams, and K. Brett Kirksey. "The Effect of Carbohydrate Supplementation on Multiple Sessions and Bouts of Resistance Exercise." J Strength Cond Res The Journal of Strength and Conditioning Research 13.2 (1999): 111. Web.
  5. Ivy, J. "Glycogen Resynthesis After Exercise: Effect of Carbohydrate Intake." International Journal of Sports Medicine Int J Sports Med 19.S 2 (1998): n. pag. Web.
  6. Langfort, J., R. Zarzeczny, W. Pilis, K. Nazar, and H. Kaciuba-Uscitko. "The Effect of a Low-carbohydrate Diet on Performance, Hormonal and Metabolic Responses to a 30-s Bout of Supramaximal Exercise." European Journal of Applied Physiology 76.2 (1997): 128-33. Web.
  7. "Poliquin - Healthy. Lean. Strong." Seven Reasons To Eat Carbohydrates. N.p., n.d. Web. 14 May 2015.

İzler ve Yansımalar Otomotiv Dünyasının seçkin dergisinde...







Otomotiv sektöründe yedek parça denilince ilk akla gelen isimlerden biri olan Hıdır Usta' nın çıkarmış olduğu Yedek Parça Ustası’nın 3. sayısında izler ve yansımalar bahar renkleri ile dergi sayfalarında.. 


Hıdır Usta Motorlu Araçlar'ın kurumsal yayını olan Yedek Parça Ustası  yine bu sayısında da zengin içeriği ve tasarımı ile dikkat çekiyor. Dergide; Sektörel Röportajlar, Haberler,

Çalakalem ne demektir ?

Çalakalem : Bir zarftır . Gelişigüzel , hiç durmadan yazarak demektir .

Archaeology Friday: Artifacts of History

Nothing seemingly embodies the mysteries of our how our ancestors and forefathers lived before us than the things they leave behind on this Earth. Come to think of it, aside from written accounts, this is how we figure out how life was like in civilisations long gone. From the tiniest stamps and coins to pottery, vases, weaponry and armour, with the occasional engraving here and there, artifacts provide us with a unique lens into the past and as such, they should be protected, examined, cherished by all people from all walks of life.

In this post, I'll post a select images of interesting artifacts I found on reddit (relevant subreddit, go check it out!) to illustrate my point.

Original post
Slaves in the Roman Empire didn't have much, if any rights. An excellent example would be this; a Roman slave collar from the 4th century AD with the inscription in Latin reading "FVGITENEME CVMREVOLV VERISME D.M. ZONINOACCIPIS SOLIDVM" translating to "I have fled, hold me; when you bring me back to my master Zoninus you receive a solidus [gold coin]". Held in the National Roman Museum (Baths of Diocletian) in Rome.

Original post
1,100 years ago, an incredibly bored Viking carved the outline of his foot onto the ship's deck. Can you spot it?

The Gokstad Ship was excavated in the late 1800s and is a permanent feature of the Viking Ship Museum at Bygdøy in Oslo. For about a decade, from 890 to 900, the ship sailed on ocean voyages. The holes cut for oars along the upper hull are well worn, evidence that the ship had been used for more than just a funeral ceremony.
The ship’s deck was fitted with loose floorboards. These could be lifted up so that supplies and plundered treasure could be stored below deck. The outline of a foot covers two of these floorboards. There are two outlines of feet on the Gokstad Ship. One is a distinct right foot. The other is a weaker outline of a left foot on a different floorboard.The ship was buried on land in a massive grave and the loose floorboards were helter-skelter when it was excavated. So we don’t know whether the planks with left and right feet had been originally next to each other or had been the capricious result of two separate individuals.

Hanne Lovise Aannestad of the Museum of Cultural History in Oslo has measured one of her own feet against a tracing of the carved outline – because no one can actually step on the fragile floorboard, of course. The foot was smaller than hers, and even though people were generally shorter in the Viking days, this was probably a little person.

Original post
 This orrery (often incorrectly referred to as a planetarium clock) is called the Pendulette de table avec Planetarium (aka Planetarium Table Clock) and was made in Paris in 1770. What is striking about it (aside from its elegant style) is that it shows the six planets (Uranus, Neptune and Pluto [not a real planet] not being discovered yet) in near-perfect real time in relation to the etched constellations of precisely positioned stars on the crystal globe. The earth rotates around the sun in actual real time. A wonderful little contraption no doubt. It's currently located in the Beyer’s Clock and Watch Museum in Zurich, Switzerland.

Original post
This is an ancient Roman doll made in dark ivory. It was part of the funeral dowry of an embalmed little girl (8 years of age) laid in a marbled carved sarcophagus, from the 2nd Century AD. Currently being shown in the National Roman Museum at Palazzo Massim. It's remarkable how most current dolls pretty much use the same joint locations.

Original post
This gorgeous gold Achaemenid plaque with horned lion-griffins was made in the 6th-4th century BC. Currently on display in the Metropolitan Museum of Art in New York, "this ornament depicts the winged lion-monster but here two creatures are shown rampant. In place of the lion's ears they have those of a bull. Horns curl back over spiky manes and the lion's neck is covered with a feather pattern. Sharply stylized wings extend over two of the five bosses and serve as decorative balace for the design. Heavy rings attached to the back suggest that the ornament was worn on a leather belt. the similar treatment of the lion motif on different types of objects demonstrates decorative conventions of the period".
Background information
This Roman military diploma, dated 18 June 80 AD, was a document inscribed in bronze certifying that the holder was honorably discharged from the Roman armed forces and/or had received the grant of Roman citizenship from the emperor as reward for service.
The diploma was a notarized copy of an original constitutio (decree) issued by the emperor in Rome, listing by regiment (or unit) the eligible veterans. The constitutio, recorded on a large bronze plate, was lodged in the military archive at Rome (none such has been found; presumably they were melted down in later times).

Original post
Well this isn't very nice. This is a photo of vandalism from the 9th century AD by the Vikings in the iconic Hagia Sophia mosque in Istanbul, Turkey. Though none of it is legible, the only word that could be made out was HALVDAD (which according to some Swedes means "half-assed"?). It's always the little things in history that make me smile.

Strictly speaking not an artifact but this was too wonderful to ignore. This solitary structure in northeastern Saudi Arabia is appropriately named Qasr al-Farid (the lonely castle), built in the 1st century AD by the Nabaeteans (who also constructed the wonder that is Petra). Originally intended to be a tomb for royalty, it was later abandoned. It is now listed as a UNESCO World Heritage Site.

Green serpentine stone mask found at the base of Pyramid of the Sun, ca 50 A.D., Teotihuacán,

1 Ayda Plaj Vücudu kardiyo ile yağ yakma egzersiz antrenman programı 2.gün

Dikkat ! Lütfen videolarımızı bilgisayarınıza indirmeden youtube üzerinden izleyiniz.
Ev ortamında egzersiz yapmak isteyenler için hazıladığımız 'Evde Plaj Vücudu' antrenman-egzersiz programımızda 30 günlük süreçte toplam 21 antrenman bulunuyor.
İkinci antrenmanımızda temel vücut kardiyo amaçlı 6 farklı hareketi farklı sürelerde uyguluyoruz.


 5 dk warmp up(ısınma)
      2 hareket x  2,5 dk
        - Jog in Place
        - Jumping Jack

  30 sn dinlen

       4 hareket* 2 dk
         - Arm Circles
         - Butt Kicker
         - Slow burpee
         - High Kicks

evde kas yapma teknikleri yöntemleri hareketleri
vücut geliştirme nasıl yapılır
plaj vücudu için program
erkek plaj vücudu
plaj vücudu serisi
plaj vücudu antrenmanı
plaj vücudu hareketleri egzersizleri
hızlı kas vücut geliştirme

Romanian junior bodybuilder Roberto Alexandru



Country: Romania
Birthdate: 1994
Height: 188cm/6'2''
Competition weight: 112kg/247lb
Off season weight: 125-130kg/275-287lb

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VERBAL PREWORKOUT


you are required to read this out loud before your next lift.

Respect not pity or weakness, for they are a disease which makes sick the strong.

Test always your strength, for therein lies success.

Seek happiness in victory – but never in peace.

Enjoy a short rest, better than a long.

Come as a reaper, for thus you will sow.

Never love anything so much you cannot see it die.

Build not upon sand, but upon rock

And build not for today or yesterday but for all time.

Strive ever for more, for conquest is never done.

And die rather than submit.

Forge not works of art but swords of death, for therein lies great art. 

Learn to raise yourself above yourself so you can triumph over all.

The blood of the living makes good fertilizer for the seeds of the new.

He who stands atop the highest pyramid of skulls can see the furthest.
Discard not love but treat it as an imposter, but ever be just.

All that is great is built upon sorrow.

Strive not only forwards, but upwards for greatness lies in the highest.

Come as a fresh strong wind that breaks yet also creates.

Let love of life be a goal but let your highest goal be greatness.

Nothing is beautiful except man: but most beautiful of all is woman.

Reject all illusion and lies, for they hinder the strong.

What does not kill, makes stronger.”

– Codex Saerus, Order of Nine Angles



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