MARKUS HOPPE 01

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Kilo Vermenin Püf Noktaları

Maalesef toplumumuzun büyük bir çoğunluğu zamanını kilo vermenin yolları 'nı aramak ile geçiriyor.Fazla kilolarından kurtulmak isteyen kişilerin sayısı bir hayli fazla.

Bu gün size kilo vermenizde yardımcı olacak bir kaç bilgi vereceğim. Bu bilgiler tek başlarına kilo vermenize yardımcı olamayacaklar ama hepsini birlikte uyguladığınız zaman elde ettiğiniz sonuçlar inanılmaz olacak.

Zayıflamak ve yaza formda girmek istiyorsanız bu tavsiyelere kulak verin.

İşte kilo vermek için yapılması gerekenler

Güne Su İle Başlayın

Su içmenin önemi yadsınamaz. Günde 2-3 litre su içmeniz hem sağlığınıza, hemde kilo vermenize yardımcı olacak. Aynı zamanda metabolizmanızı da hızlandırarak gün içerisinde yaktığınız kalori miktarını arttırmanıza ve dolayısıyla zayıflamanıza yardımcı olacaktır. Bol bol su için.

Düzenli Beslenin

Dengeli ve düzenli beslenme zayıflamanız için gereklidir. Yediğiniz yiyeceklerden tutun öğün saatinize kadar herşeyi gözden geçirmelisiniz. Hayatınızdan tamamen çıkarmanız gereken besinleri bir yere not etmenizi ve bunları azaltarak bırakmanızı tavsiye ediyorum. Örnek(cips, kola, alkol vb)

Web sitemizin Beslenme sekmesinde evde yapabileceğiniz birçok bilgi mevcuttur.

Kalori Hesabı Yapın

Kalori hesabı yapmak zayıflamanıza yardımcı olacak en önemli etkenlerden birisidir. Günlük olarak tükkettiğiniz besinleri bir yere not edip içerisindeki kalori miktarını hesaplayabilirsiniz. Aynı zamanda kendi günlük kalori ihtiyacınızı da hesaplarsanız gün içerisinde ne kadar yemek yemeniz gerektiğinizi az çok tahmin edebilirsiniz.

Şekeri Kesin

Evet yanlış duymadınız. Şekeri hayatınızdan tamamen çıkarın. Özellikle kesme veya toz şeklinde olan şekerlerden bahsediyorum.Türk toplumu olarak çok fazla çay tüketiyoruz. Haliyle şeker tüketimimizde hat safada oluyor.Şekerin içerisindeki kalori miktarı çok fazla olduğundan sizin kilo vermenize engel olur.

Şekeri Nasıl Bırakmalıyım?

Aslında şekeri bırakmanın yolu şekerin ne kadar zararlı bir şey olduğunu idrak etmekten geçiyor. İnsan vücudunun günlük şeker ihtiyacı 5gr kadardır.Fakat biz bu miktarı sadece bir bardak çayla bile karşılayabiliyoruz. Bunun yemeği var, meyvesi var, kahvesi var. Günde 100gr şeker almak içten bile değil. Umarım bu günden sonra siz de şekeri azaltarak tamamen hayatınızdan çıkarırsınız.

Bir kesme şekerin bir dilim ekmeğe eşit olduğunu biliyor muydunuz?

Kötü Alışkanlıklardan Uzak Durun

Kötü alışkanlıklardan kastımız sigara ve alkol elbette. Bu konuda açıklama yapmaya bile gerek yok. En sık kullanılan intihar çeşitlerinden birisidir demek yeterli olur sanırım.

Egzersiz Yapın

Zayıflama yöntemleri arasında en kesin yoldur."Spor yaparak herkes kilo verir" dediğinizi duyar gibiyim. Ama size şunu söylemeliyim ki; spor yapmadan kilo vermeniz imkansızdır. Televizyonlardaki o zayıflatan kemer, zayıflatan haplara inanmıyorsunuzdur umarım. Onlar tamamen para tuzağıdır.Kilo vermek için spor yapmalısınız.bunun başka bir yolu yoktur.

Web sitemizin Antrenman sekmesinde evde yapabileceğiniz birçok hareket mevcuttur.

Kendimi Egzersiz Yapmaya Nasıl Teşvik Edirim?

Kendinize şöyle bir şart koşabilirsiniz. Örneğin çok sevdiğiniz bir yemeği veya bir tatlıyı düşünün. Zayıflamak için o gün içerisinde onu yememeniz gerekiyor. Fakat eğer 30dk orta tempoda bir yürüyüş yaparsanız kendinizi o yiyecek ile ödüllendirebilirsiniz. Bu sayede hem yemek istediğiniz yiyeceği yemiş olacaksızın, hem de zayıfla yolunda çok önemli bir adım atmış olacaksınız.

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A Boat in a Race

In this post we'll be examining the photograph seen here, which comes to us from the collection owned by the Boulden family. When I first saw this picture, I thought, "OK, nice, it's three people standing in a rowboat." My biggest reaction was to think how brave they were to be standing on a rickety little boat in such nice clothes. However, the more I looked at it, the more it caught my interest.

I decided that I needed to figure out where the picture was taken, if I could. As it turns out, I'm sure that I do know where they are, and you'd never know it today. I can't say the location makes this photograph unique, but I'd be willing to wager that there aren't too many others like it.

To start with, given the context I was sure the shot had to be from the Stanton area. One of the males is almost certainly Harry "Dutch" Boulden, and regardless of which one it would place the date somewhere in the period of 1910-1915. Besides the people and the boat, the most interesting and potentially useful item in the shot is the house in the background. This, it turns out, was really all we needed. With the context of the area and the distinctive three chimneys visible, the backdrop is definitely the Hale-Byrnes House. Here are pictures for comparison, one of the front and one from the same angle as the old photograph.

The historic Hale-Byrnes House

And from the same angle as the historic photo

The next step is to determine what waterway the subjects are on, and where exactly they are standing. Since the Hale-Byrnes House is located on the banks of White Clay Creek, a natural guess would be that they are on the White Clay. However, there are two problems with that. First, White Clay is fairly wide as it goes by the house, much wider than the waterway in the photo appears to be. Secondly, we can use the angle of the house to judge the direction in which the picture is taken. The picture had to have been taken somewhere along this line, and no further, judging from the distance and the absence of railroad tracks.

Red line indicating the direction of the photograph

The problem seems evident -- they were nowhere near the creek, and no waterway exists anywhere along the line. That may be true now, but it was not a century ago. Our line of sight here intersects, right about at the treeline, the mill race that ran southeast across the bend in the White Clay. There were several textile mills located here along the creek, and the race that supplied their power ran approximately along the highlighted route shown in the pictures below. A detailed look at these mills will have to wait for another day, but later in the 19th Century they were part of the Kiamensi Woolen Company, along with the mill on Red Clay Creek south of Marshallton.

A map from 1881 (Hale-Byrnes House indicated by arrow)

Aerial photo from 1937

Current look

In the pictures above, the red circle indicates about where the people and boat are in the old photograph. As you can see, the treeline today runs right about where the mill race was previously. I don't know when it was filled in, but it's clearly visible in the 1937 photo. Nor do I know at this point when the mills stopped operating or when the race was discontinued from use. It seems fairly wide in the picture, but if it was supplying several mills, a larger size would make sense. It seems that even after it stopped powering production, the mill race provided entertainment for the local residents. I don't know if this is the only photograph out there of people in a boat on a mill race, but I can't imagine that there are too many others like it.

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Getting Rid of the "Butt Wink"

The "butt wink" is a term that has puzzled personal trainers and other movement practitioners. Some people attribute it to tight hamstrings, others have mentioned ankle mobility, some say it's hip flexor strength, or even hip/femur anatomy. My two cents? Motor control. Everyone I've met who had a "butt wink" was able to eliminate it with some proper cuing and movement sequencing.

If you're not sure what a butt wink is, and if you have one, let me enlighten you: this is a term used to describe lumbar flexion in the bottom of a squat (pictured below).

Oof.

Now, let's first touch upon some other theories contributing to this fault...

Dr. Quinn Henoch mentions that the hamstrings cannot be responsible for the butt wink: "The hamstrings are a two joint muscle.  When you descend into a squat, the hamstrings are being lengthened at the pelvis, but shortened at the knee. So it would seem to me that the net length change is negligible." The hamstrings are not a likely culprit.

Hip anatomy makes the most sense out of all theories. Some individuals are just going to be better at squatting, out of sheer, genetic fortune. If you have the right anthropometry (limb length), you're gonna be a better squatter, plain and simple. 

Anatomical factors aside, though, it is possible to eliminate the dreaded butt wink with a little bit of practice and tweaking.

I'm not going to get too much into the hip and femur anatomy here, because I think Dr. Ryan DeBell covers that nicely. If you want to read his article on it, check out the works cited below. What I will say, though is that factors like your acetabulum (hip socket) alignment, femur length, and tibia/fibula length will all influence your squat stance. Some people have to squat wider than others, so playing around with your stance will greatly help your bottom position.

You want to work through a range of motion where you can maximize the integrity of the movement. If, initially, that means that you're squatting just to parallel, then so be it. Over time, the goal is to get progressively lower.

I usually start out my clients with a quadruped rocking drill. This will teach them how to hinge at the hips without load and minimize any lumbar flexion. If you find yourself reverting to the butt wink on this drill, move slower and focus on keeping the core engaged.

Once they grasp this concept, I would then progress them to the assisted squat drill. The goal here is the same as that of the previous drill, but now we're upright and preparing for a load-bearing squat.

Congratulations! Now you're ready to try an air squat without assistance! A couple of things to keep in mind: if my core isn't engaged, and I shift into an anterior pelvic tilt (hyperextension), then it's impossible for me to avoid lumbar flexion. If, however, I maintain a nicely braced position and descend straight down, I should be just fine. You want to imagine "pulling through your hip flexors" as you lower yourself.  If you're squatting high bar or front squatting, you will descend straight down, and if you're squatting low bar, then the hips need to come back more.

With a little bit of reverse engineering, even the most troubled squats can minimize the "butt wink." Sometimes you need to regress in order to progress. When you lay a solid foundation for quality movement, you can get a squat PR without looking like Quasimodo.

Works Cited:

1. DeBell, Ryan. "The Best Kept Secret: Why People HAVE to Squat Differently." Why People HAVE to Squat Differently. N.p., 08 Jan. 2014. Web. 16 Mar. 2016.
2. Henoch, Quinn. "The Bottom Position of Your Squat: A Defining Characteristic of Your Human Existence." Juggernaut. N.p., 05 Feb. 2014. Web. 16 Mar. 2016.
3. Somerset, Dean. "Butt Wink Is Not About the Hamstrings" DeanSomerset.com. N.p., 07 July 2014. Web. 16 Mar. 2016.

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