Bayram Cigerli Blog

Bigger İnfo Center and Archive
  • 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.

  • Web Siteye Reklam Ver

    Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.

  • Web Sitemizin Yazarı Editörü OL

    Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni

İsacan Akhan Kimdir?

türk fitness model ve personel trainer

Bu yazımızda vücudunu oldukça estetik bulduğum İsacan Akhan'dan bahsetmek istiyorum. Spor hayatına 8 yaşında sokak basketbolu ile başlamıştır. Bu branşta oldukça başarılı olmuştur ancak bir sakatlık nedeni ile basketbolu bırakmak zorunda kalmıştır. Bu sakatlığı gerçekten ciddi bir sakatlık olmuş ve doktoru ameliyat olması gerektiğini söylemiş. Ancak İsacan ameliyat olmayı reddetmiş ve kendi çabaları ile kuvvet egzersizleri yaparak sakatlığı atlatabilmiş.

Haliç Üniversitesi Beden Eğitimi ve Spor Yüksekokulu'nun Vücut Geliştirme ve Fitness Antrenörlük bölümünden mezun olmuş.

Kariyerinde oldukça başarılı birisidir. Men's Health ve Iron Man gibi dergilerin kapak fotoğrafı olmuştur. Bunun yanı sıra çeşitli vücut geliştirme yarışmalarında dereceleri ve birincilikleri vardır. İşte onlardan bir kaçı;

2014 Nisan Avrupa Milli Takım Seçmeleri Türkiye 2.liği
2014 Eylül Dünya Milli Takım Seçmeleri Türkiye 1.liği
2014 Avrupa Fitness Şampiyonası Avrupa 7.liği
2014 Dünya Fitness Şampiyonası Dünya 7.liği

Bunun yanı sıra İsacan'ın kişisel bir web sitesi var. Burada kendi öğrencilerine özel eğitimler veriyor. Daha önceki öğrencilerinin değişimlerini çok başarılı buldum. Darısı yeni öğrencilerinin başına. İsanan Akhan'ın kişisel web sitesine ulaşmak için buraya tıklayın.

Ayrıca Kim Milyoner Olmak İster adlı bilgi yarışmasına da katılmıştır. Ben şahsen ilk orada görmüştüm kendisini. Estetik vücudu zaten ortada. Böyle bir vücuda ulaşmak kolay değildir. Acı, ter ve yorgunluk her bir kas lifinde kendini hissettiriyor olmalı.

Her fitnesscıda olduğu gibi İsacan'ın da boyu ve kilosu en çok merak edilenler arasında. İsacan 198 cm boya ve 90 kilo vücut ağırlığına sahip. Off sezonda 95 kiloya kadar çıkabilmektedir.

Estetik Vücutlar kategorimizdeki diğer yazılara ulaşmak için buraya tıklayabilirsiniz.

Kişisel Yorumum : "Hayatı başarılarla dolu bir sporcu. Asla pes etmemek ne demek çok iyi biliyor. Yurt dışındaki popüler fitnesscıları takip etmek yerine kendi memleketimizin sporcusu olan İsacan gibi sporcularımız takip edilse ve popülaritesi arttırılsa bu sporcularımız çok daha iyi yerlere gelebilir."

A Clever Book - But That's Not Why I Own It


There can be many reasons to buy a book, especially a used one. The most recent example of that in my library is a copy of ResurrectedHolmes, an anthology of pastiches edited by Marvin Kaye.
I bought it at Mysterious Bookshop over the Baker Street Irregulars & Friends Weekend.

Kaye’s name on the binding was probably the initial attraction because he has bought a number of articles from me for Sherlock Holmes Mystery Magazine, which he edits. Upon opening the book, I noticed that both Kaye and Otto Penzler, the owner of Mysterious Bookshop and one of the two people to whom the volume was dedicated, had both inscribed the book. And they had inscribed it to Jerry Margolin, a famous collector of Sherlockiana, particularly artwork.

So that gave me three great reasons to buy the book.

Only after I had it home and began to pursue it more carefully did I discover a fourth reason: One of the stories is by the late William L. DeAndrea, whom I met once, talked to on the phone once, and corresponded with a bit. He was about three months older than me and died in 1996 at the age of 44. I think he’s one of the most under-rated mystery writers of our time.   

The gimmick of the anthology – and it is a gimmick, though a delightful one – is that each story is written not in the style of Dr. Watson but in that of another famous writer. DeAndrea’s entry, “The Adventure of the Cripple Parade,” for example, is told from the point of view of Holmes and in the style of Mickey Spillane.

Some of the contributors are better at pulling off the approach than others, but most of the stories are quite entertaining. I especially liked “The Adventure of Ricolleti of the Club Foot” in the style of P.G. Wodehouse (featuring a butler named Reeves) and “The Giant Rat of Sumatra” as if by H.P. Lovecraft. From humor to horror, it’s an interesting collection that I am glad to have on my shelves.  

Hyperextensions Nasıl Yapılır?

bel egzersizleri

Türkçe Karşılığı : Belden Eğilme

Çalıştırdığı Kas Grupları : Sırt, bel ve kalça kasları

Kullanılan Ekipmanlar : Hyperextensions İstasyonu

Nasıl Yapılır : Makineyi kendi boyunuza göre ayarlayın. Ayaklarınızı ve kalçanızı makinedeki uygun yerlere getirin. Daha kendinizi kontollü bir şekilde aşağı bırakın.  Daha sonra yavaş bir şekilde tekrar eski pozisyonunuza dönün. Hareketi daha fazla zorlaştırmak için elinize bir adet dambıl veya bir ağırlık plakası alabilirsiniz.

Püf Noktaları : Eğildiğiniz zaman kamburunuzun çıkmamasına özen gösterin.

Kimler Yapmalı : Başlangıç, orta ve ileri seviyeli fitnesscılar uygulayabilir.

Kaç Set ve Kaç Tekrar : 3 set 12 tekrar olarak uygulanabilir.

Diğer Sırt Kası egzersizlerine ulaşmak için buraya tıklayabilirsiniz.

THE LONG ROAD TO CANCER CARE - HOPE OFFERED OF SOLUTION IN 2017


From Cyprus Sunday Mail - article by Andria Kades - 22/1/2017

By Andria Kades

As if cancer treatment wasn’t enough of a traumatic ordeal, those patients living towards the west of Cyprus – Limassol, Paphos, Peyia and Polis Chrysochous – have the additional disruption of having to travel all the way to Nicosia to get the comprehensive therapy they need.


The Bank of Cyprus oncology centre in Nicosia is the sole provider of radiotherapy, and if you don’t live in the capital, it can take hours to get there.



The oncology centre, set up in 1998, also offers chemotherapy. This is available elsewhere, but if hospitals are overloaded, then once again the long trek to Nicosia is unavoidable.


“Imagine a patient living in Polis Chrysoschous who essentially has to travel across Cyprus to get their radiotherapy. All for 10 minutes,” chairman of the Cyprus Anti-Cancer Society Limassol branch Michalis Christofides told the Sunday Mail.

The charity offers free transfers to the oncology centre and back to all patients irrespective of their financial status, as does PASYKAF (the Cyprus Association of Cancer Patients and Friends).
Every week day, each bus takes an average of 12 patients, though this can rise to 22, according to the general manager of Limassol’s PASYKAF branch, Spyroulla Argyriou.

It is a journey that Paphos cancer patient Lizzie Ferguson is all too familiar with.  “I get the bus at 5.50am and get to the oncology centre at 8.30. It stops in Pissouri and Limassol to pick up other patients, and there are two buses back at 12.30 and 2pm,” she said.  “It’s a life saver especially if you have to go every day and you’re not feeling well enough to drive and you don’t want to rely on family and friends.”

Both charities are fully aware of the toll the journey takes on the patients they help.  “It has gone on long enough. Can you imagine what it’s like? Patients that have anal cancer are incontinent. I’m sorry to say this but do you know how humiliating this is for them? And there’s no bathrooms on the highway, we have to stop at a restaurant. We would like to have a bathroom in the bus but that’s too high a cost for us,” said Argyriou.


Then, there’s the heat. “Imagine radiating the brain and then having to absorb the sun rays especially in August.”  Patients also lose their day. Someone that lives in Nicosia can get their radiotherapy and then go to work if they want to. “A patient from Limassol or Paphos however needs to be stuck at home for two months,” she said because they are wasting about four hours or more a day in travelling.

But for patients living in Limassol and Paphos, 2017 should see the start of major changes for those needing radiotherapy.  The German oncology centre set up by Dr Nicos Zamboglou in Ayios Athanasios, Limassol should be fully operational this year. President Nicos Anastasiades himself conceded the new centre would cover needs “which the state has failed to meet” and went on to say every year, there were around 3,500 new cancer cases, half of whom need radiotherapy. About 40 per cent of these patients live in Limassol and Paphos, he said.

The centre will provide services covering the whole spectrum of needs, from prevention and diagnosis to treatment, rehabilitation and support for patients, plus offering modern radiotherapy techniques.

Additionally, Ygia Polyclinic Private Hospital, in cooperation with their Swedish company Elekta, will begin operating their own oncology centre this year starting with chemotherapy in January and with radiotherapy and brachytherapy which available from April, according to a news release posted on their website.

Administration and financial governance manager of Ygia, George Zachariades told the Sunday Mail the new setup would have adequate capacity to cover a large portion of the patients needing radiotherapy in Limassol and Paphos.

Furthermore, the Bank of Cyprus confirmed at the beginning of the month that a new deal has been struck with the health ministry to operate a new oncology centre in Limassol. While there were initial thoughts to expand the Nicosia operation, they’ve finally settled on making a new oncology centre with the bank financing €11 million for the project.


What remains to be seen, however, is how the health ministry will coordinate the new treatment providers. The Bank of Cyprus centre offers free treatment to all cancer patients, but Ygia Polyclinic is, for example, a private facility. Although the ministry did not respond to repeated requests for comment, Ygia told the Sunday Mail they were in the midst of discussions as to how an arrangement would work.  Currently, the ministry has a budget for the running of the Bank of Cyprus oncology centre while the bank shoulders some running costs.

News of the new facilities has of course been welcomed by the charities. At present, the cost to PASYKAF for offering the free bus service alone is close to €56,000. That’s without the driver’s salary, maintenance costs and daily cleaning and sterilising. Though PASYKAF would continue to transfer patients wherever they need to go for treatment, shorter distances would reduce costs and release funds to be spent on other aspects of the charity’s cancer care.

For Ferguson, the thought of the shorter journey from Paphos to Limassol means she would feel just that little bit less tired after her gruelling treatment day after day.  “It would be fantastic,” she said. “Half the stress, half the journey.”


While the bus services PASYKAF and the Anti-Cancer Society both offer are crucial, they are just a small section of what the two charities offer cancer patients and their relatives.  PASYKAF have medical staff on call 24 hours a day, psychologists, physiotherapists, doctors and nurses available for free to all patients. PASYKAF’s Limassol branch has 22 full time staff, including the bus driver trained in first aid while the Cyprus Anti-Cancer Society has 15 staff in Limassol.  Both make sure they pick up medicine for the patients to spare them the cost and effort of having to pick them up themselves and say their services are open to everyone – irrespective of race, religion or financial status.

In Limassol, the Cyprus Anti-Cancer Society operates the Evagorion – a palliative care centre – which also administers injections such as Zoladex and Zometa and blood transfusions.


Each charity has operating costs of approximately €2.5 million each per year. In the case of the Cyprus Anti-Cancer Society, €1.5 million of that is absorbed by their Nicosia-based palliative centre Arodafnousa.

The charities rely largely on donations from the public and private companies, though the government does provide some funds.  PASYKAF for instance has 550 volunteers to visit patients in their homes to help out with cooking, shopping, chores or even offer some company. The Cyprus Anti-Cancer Society offer similar help.  For PASYKAF, a major future project is a rehabilitation centre in Moniatis after a couple donated the money to set it up.  “It’s to help people get back into a normal life routine. Yes, there is life after cancer. I had stage three cancer at 34. Now I’m 62 and cancer free,” said Argyriou.
For more information on donating, volunteering or support visit http://anticancersociety.org.cy/el/page/home (22 446 222) https://pasykaf.org/ (22 345 444)

POLICE IN NATIONWIDE SEAT BELT CAMPAIGN WEF 23 JANUARY


From InCyprus - local reporter - 23/1/2017

Traffic police across Cyprus began a week-long seat belt campaign on Monday that will specifically target those not buckling up.

“The campaign for seatbelts will continue for all motorists and passengers up until Sunday,” Traffic Police Chief Yiannakis Charalambous told state radio on Monday. “This is the first such campaign of 2017.”
He added: “The non-use of safety belts play a huge role in road fatalities. More than 50% of road deaths are due to people not using seat belts. Some people think that they do not need to use them when travelling short distances like, for example, going to the local shop down the road. That is when many accidents occur. Motorists also need to be aware of not using seatbelts for backseat passengers, especially children.”
Police have already begun radio and television announcements about the dangers of not wearing seat belts.
“Motorists need to be aware of how vulnerable children are in the event of an accident and therefore, need to be properly strapped in.”
According to European figures, safety belts remain the most effective means of protection during a traffic accident along with airbags.

PUPPY FOUND - DO YOU RECOGNISE HER?


Golden puppy, female, small breed.   Well fed, very friendly and is not afraid of people. 

For more info please call 96 616256


Looking Forward: Goals 2017

Last year I did a pretty shoddy job with my goals. However, I had a great year and part of the greatness was in the act of attempting to achieve those goals, even if I did not complete them. I believe that there is a goal "sweet spot." I would like to set goals that are a bit of a stretch, but are not so far away that I end up with a list of failed goals at the end of the year. I am not sure I have found that sweet spot yet, but I am going to keep trying!

I think that this year I need to revisit my intentions and focus more on fewer more important things rather than several smaller less important things. This being said, there are a few repeats from last year!

1. Run a 100 mile race --This is one that has eluded me, but this year, I am going to try, try again! I know I can do it, but have unfortunately run into a few issues the last couple of times. However, I am going to learn from my mistakes (no moving furniture a week before a race!) and get back out there again.

2. Run 2,400 miles / Climb 450,000 feet -- Last year I ran over 2,200 miles and climbed over 400,000 feet. I would like to increase both by about 10%.

3. Conquer the hills -- There are a set of hills I regularly climb and this year I want to either (a) run all the way up it if I have not before, or (b) run faster up it if I have run the entire thing already. Here they are: (1) Marincello: 1.4 miles / 9% average grade / 682 ft climb / best time 15:41 total or 10:53/mi (03/16) (2) Bobcat: 2 miles / 6% average grade / 696 ft climb / best time 21:33 total or 10:39/mi (03/16). In addition, there is a loop that I do which I would like to get under a 9:00/mi pace on. (3) Regular 12: 11.6 miles / 2,200 ft climb / best time 1:45:00 total or 9:03/mi (03/16)

4. Read 52 books (with at least 4  of them off my home shelf) --  I have consistently beat this goal each year (last year I read 72 books), however, I do not want to get into that rut of finishing something that is no longer fun just to say that I did it. So, as much as I love to read and will likely read more than one book a week, I do not want to force myself to do it. In addition, once again, I will try to cull my home shelves a bit by reading one book a quarter from them and probably giving them away afterward.

5. Bike or Run Commute once a week to work -- Right now it's raining, and so it may be a little while before this happens, but I want to either bike or run to/from BART at least once per week.

6. Try 12 new things -- this can be a new place, a new food, a new activity, or...whatever! This is actually quite a fun goal and one I like setting and accomplishing!

7. Spend less money than last year -- I know where I need to cut back (transportation is a big one), so this is totally possible, as long as I watch my spending. I plan to do this by continuing my quarterly spending check, as I have for the last couple of years.

8. Complete my yard project -- this has been on the radar for a while, but I have not really been in any hurry. The plan is to get rid of the lawn and put in rocks/shrubs. I have already begun by planting a few things, but the main part, the groundwork, has been put off.. I just need to order (or forage) the supplies and get to work!

9. Complete my wall art / photo project -- since I have moved in (almost two years ago!) I have been meaning to put some photos on the walls. I have even gone as far as painting some frames and ordering other ones. However, I need to pick and print out the photos, but I am dragging my feet on this. I have too many photos to choose from! I would like to get this done by the end of the year.

This is it! I have a couple of other small ones, like my yearly purge, but these are the main goals for the year. I think this year's goals are all doable, as long as I get my plan together. If you fail to plan, you plan to fail!

What goals do you have planned for this year? Are there any goals that you duplicate year after year?

Korean Muscle Group

Hyung Seong Park and CK Kim
Workout Fall 216










Single Dumbbell Squats

tek dambıl ile çömelme

Türkçe Karşılığı : Tekli Dambıl Çömelme

Çalıştırdığı Kas Grupları : Bacak Kasları

Kullanılan Ekipmanlar : Dambıl

Nasıl Yapılır : Bir adet dambılın bir tarafını avuçlarınızın içine alın ve kollarınızı kırarak ters V oluşturun.  Daha sonra ise yavaş bir şekilde çömelme hareketine başlayabilirsiniz. İniş (dip) seviyeniz kollarınızın ve bacaklarınızın birbirine değmesine 1 parmak kalacak şekilde olmalı. Bu sayede siz bu seviyeyi kontrol ederken bacaklarınız çok daha aktif bir şekilde çalışabilecek.

Püf Noktaları : Çömelme esnasında kalçanızı arkaya atmalı ve kamburunuzun çıkmamasına özen göstermeliniz.

Kimler Yapmalı : Başlangıç, orta ve ileri seviyeli fitnesscılar uygulayabilir.

Kaç Set ve Kaç Tekrar : 3 set 12 tekrar olacak şekilde uygulanabilir.

Diğer Bacak Kası egzersizlerine ulaşmak için buraya tıklayabilirsiniz.

Abdominal Cable Crunches

karın kası çalıştırma

Türkçe Karşılığı : Kabloda Karın Sıkıştırma

Çalıştırdığı Kas Grupları : Karın Kasları

Kullanılan Ekipmanlar : Fitness Minderi ve Kablo İstasyonu

Nasıl Yapılır : Bir kablo istasyonuna gidin ve harekete uygun ağrılığı takın. Makinenin ucuna halat veya ters "V" ye benzer tutma aparatını takın. Daha sonra makineye arkanızı dönün ve ellerinizi başınızın iki yanına alacak şekilde kablonun ucuna taktığınız aparatı tutun. Sonra ise karın kaslarınızı sıkarak (namaz kılar gibi) kablo ile birlikte eğilin. Sonra tekrar kontollü bir şekilde (ağırlıkları serbest bırakmadan) eski pozisyonunuza dönün ve hareketi tekrarlayın.

Püf Noktaları : Ağırlıkları kaldırırken karın kaslarınızdaki gerilmeyi ve yanmayı hissedin. Ayrıca kaldıramayacağınız ve pozisyonunuzun bozulmasına neden olan ağırlıkları kullanmaktan kaçının.

Not : Bazı kablo istasyonları bu hareketi düşünerek tasarlanmamıştır. Bu nedenle eğer hareketi yapmakta zorlanıyorsanız kablo istasyonuna yüzünüz bakacak şekilde hareketi uygulayın.

Kimler Yapmalı : Başlangıç, orta ve ileri seviyeli fitnesscılar uygulayabilir.

Kaç Set ve Kaç Tekrar : 3 set 12 tekrar olarak uygulanabilir.

Diğer Karın Kası egzersizlerine ulaşmak için buraya tıklayabilirsiniz.