CLASSIC CAR DISPLAY Photos by John Delaney - Paphos Harbour 11 June

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Portekiz'in doğduğu şehir Guimarães

Braga’dan sonra Portekiz’in eski
başkenti Guimarães’e hareket ediyoruz. Guimarães, Braga’ya oldukça yakın mesafede.
Etrafı yemyeşil dağlarla çevrili Guimarães, tarihini korumuş ve tarihiyle
bütünleşmiş bir kent olduğunu, daha kente girdiğimiz andan itibaren
hissettiriyor bize. Braga’da olduğu gibi Guimarães’da da, geniş meydanlar karşılıyor bizi. 

Guimarães’in bugüne kadar korunmuş olan

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Max Philisaire Motivasyon Videosu

Fitness model Max Philisaire YouTube'da oldukça popüler bir hale geldi. Abone sayısı hızla artmakta. Takipçileri için spor konulu içerikler üreten Max Philisaire yine takipçileri için harika bir motivasyon videosu hazırlamış. Estetik bir vücuda sahip olan Max'ın antrenman videolarından derlenmiş olan bu motivasyon videosunu sizlerle paylaşmak istedim. İyi seyirler...

Sitemizdeki diğer Motivasyon Videolarını izlemek için buraya tıklayabilirsiniz.

Max Philisaire Motivasyon Videosu

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İzole Protein Nedir?

İzole protein tozları vücut geliştirmeciler tarafından günlük protein ihtiyaçlarını karşılamak için kullandıkları bir üründür. Peynir altı suyundan üretilir. Isopure Zero Carb diye adlandırılır. İsminden de anlaşılacağı üzere içerisinde karbonhidrat yoktur. Üretim süreci normal whey proteinden farklıdır. Normaline göre çok daha az laktoz, karbonhidrat ve yağ barındırır. Bu sayede gramajında çok daha fazla protein bulundurabilmektedir. Ancak üretim maliyeti arttığından fiyatı da haliyle artmaktadır.

Whey Protein İle İzole Proteinin Farkları Nelerdir? : İzole proteinler daha iyi bir filtreleme işleminden geçerek sadece saf protein içerir. Whey protein ise içerisinde ağrılıklı olarak protein olmak üzere farklı besin öğeleri de barındırır. Dolayısıyla aynı ölçek ile yapılan iki karışımda izole protein ile hazırlananın içerisinde daha fazla protein bulunur.

İzole Protein Fiyatları : 2000 gr kutusu 250 tl üstündedir. Whey proteinden daha pahalıdır. Ancak whey proteine göre daha fazla protein içerdiğini düşünecek olursak fiyatı gayet makuldur. Dolar kuruna göre fiyatlar farklılık gösterebilir. Ancak yinede tercih sizin.

Besin Takviyeleri kategorimizdeki diğer yazılara göz atmak için buraya tıklayabilirsiniz.

Hangisini Tavsiye Ederim : Whey protein daha makul bir fiyatta. Tavsiyem bu yönde olur. Ancak benim fikrimi soracak olursanız açıkcası ben besin takviyesi kullanmayı pek tavsiye etmiyorum. 250 tl ye tavuk, balık ve yumurta gibi ürünler alarak da ihtiyacınız olan proteini karşılayabilirsiniz. Ancak benim param var, hem onu alırım hem de proteini alırım diyorsanız gönül rahatlığı ile satın alabilirsiniz. İşe yarar.

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Green Bank Park

In the most recent post about the Capital Trail Garage, I wrote of the thrill of learning about a site or topic of which I had been previously unaware. I now present another entry in that category, located in the same corner of southeastern Mill Creek Hundred. The subject is Green Bank Park, but not the one you know, located on the former site of the county workhouse. This Green Bank Park predated even the workhouse by nearly twenty years, and appears to have operated for about two decades. Full credit for bringing this lost site to my attention goes to the wonderful Red Clay Valley History Talk Series Facebook page.

When I first saw the Facebook post featuring the park, I initially had doubts as to whether it really was what it appeared to be. My own first entryway into local history was the nearby Brandywine Springs Park more than 15 years ago. In all that time I can't recall ever hearing about a 19th Century Green Bank Park, or any other Victorian Era excursion park in the area. But sure enough, after a little research I found that it really did exist and was an early competitor to Brandywine Springs. The ending date for Green Bank is still not clear, but it seems obvious that it was a victim of the Springs' success in the early years of the new century.

Green Bank Park first opened in June 1883, and the ad above (from June 26 of that year) is one of the earliest that I've found mentioning it. Interestingly, this ad shared the front page with another coming, and related, story that affected the area -- the announcement of the route of the soon-to-be-built B&O line through Delaware. The "D.W. railroad" referenced in the ad is the Delaware Western Railroad, which is what the Wilmington & Western reorganized itself as in 1877. The B&O had actually purchased the Delaware Western in 1881 to help facilitate its own expansion, but it would continue to operate under the DW name until after the new B&O line was completed in 1886. The park was intimately linked with the railroad, as it was the main means of access for most park patrons. Green Bank Park was also located directly next to the railroad line. (Incidentally, the park's name seems to be evenly split between the "Green Bank" and "Greenbank" spellings. I use "Green Bank" for the park to help differentiate it from the adjacent mill as well as the modern Greenbank Park.)

A ride along the railroad, November 1887

While the exact location of the park, to the best of my knowledge, is not known, we do have a couple clues that bring us tantalizingly close. The first is simply that it's along the DWRR and called Green Bank Park, which strongly implies that it was in the vicinity of the Greenbank Mill. An even better clue comes to us from a newspaper article appearing November 16, 1887, which gives an account of riding the Landenburg branch of the Baltimore & Philadelphia Railroad (the B&P was the B&O's subsidiary in the area). From this account, we can determine that the park was between the Marshallton Iron Works and the Greenbank Mill, on the west side of the tracks and presumably between the tracks and the creek.

Earliest mention of the park, June 7, 1883

The only real question seems to be whether the park was located north of Newport Gap Pike (which would put it where the Wilmington & Western's Greenbank Station is now) or south of the pike (meaning roughly the area between Kirkwood Highway and Newport Gap Pike). I didn't find the ad above until I was writing the post, but its wording seems to imply that the park (not even called by name yet) was by the station. Although, "at Greenbank Station" could still mean near it, but across the road. The Greenbank Station at the time stood between the road and the present location of the water tower.

Nowhere have I found a description of the approximate size of the park, but some of the ads through the years give an idea of what was located in it. The early ad shown at the top of the page lists as amenities, "Splendid water, fishing, boating, croquet, swings and other amusements." It also says, "Steam yacht Republic, Jr. leaves the park landing every 15 minutes." I assume this was a small steamship replica they sailed on Red Clay Creek.

Green Bank Park ad, May 5, 1884

In the ad above from the park's second season, run on May 5, 1884, you'll notice the addition of a "handsome and commodious covered Pavilion". An ad from the following year mentions roller skating, presumably done in the pavilion. It also states that the "large pavilion" has a "stage and dressing rooms attached". Many blurbs, especially those announcing the beginning of the season, mention brass bands or orchestras performing, probably on that stage. All in all, it sounds like a very nice picnic excursion park, much like what Brandywine Springs was in its early years, before it grew into a larger amusement park.

One article from the early period of the park, August 1884 to be exact, includes a very intriguing phrase. Since this piece of information doesn't appear to show up anywhere else, it may be no more than a misprint or a misunderstanding from the reporter. However, in a very sad article detailing the drowning death of an eight year old boy near the park, it notes that the boy's body was recovered by "James Clark, the proprietor of the hotel at that place." Another account of the same incident actually calls it the Greenbank Hotel. Nowhere else have I seen mention of a hotel, so the reporters may have just meant the park. However, I thought I'd mention this anyway.

James Clark's handiwork, October 1881

So who was this James Clark, the man who seems to have been behind Green Bank Park? Born in Pennsylvania in 1850, Clark was primarily a worker in mills most of his life. He worked in a grist mill as a young man and seems to have been employed at the Delaware Iron Works at Wooddale by 1880. He must have been something more than just a "common worker", as the blurb above shows. He also must have moved from Wooddale to Marshallton about that time, because in 1881 he received a patent for an attachment used in the iron working process. It was only a year and a half later that he first leased the grove at Greenbank, so perhaps he made a little money from his invention. In any case, he must have been at least somewhat financially comfortable, because a few years later he made another purchase.

In 1888, along with his brother Ellis, James Clark purchased the Greenbank Mill from the Phillips family. About a year later James bought out Ellis' half, then soon after sold the entire mill back to his brother. Ellis didn't operate the mill for long (if at all), because it was bought a few years later by Harmon McDonald. Several newspaper accounts specifically note that McDonald had to restore the mill, as it had fallen into disrepair.

How all this relates to Green Bank Park is unclear. From 1883 to 1886, there are steady mentions of the park, either in advertisement form or notes of the park's opening for the season. The 1887 article makes clear it was there then. After that, however.....nothing. No more mentions that I can find of the park through the rest of the 19th Century. It's possible that Clark gave up running the park for his (seemingly) ill-fated mill venture. In fact, the only other mention of Green Bank Park that I could find is the one below, noting a Labor Day outing for machinists from the Harlan and Hollingsworth shipyard.

Last mention of the park, September 2, 1901

If the park had continued to operate as a low-key picnic grove, perhaps run by the railroad, the other Greenbank story happening in 1901 could have sealed its fate. In addition to the fact that Brandywine Springs had continued to grow, and would do so to a greater degree over the next few years due to the completion of the Peoples Trolley line, 1901 saw the construction of the County Workhouse next door. And while some people may have been interested to see the massive structure under construction (I know I would have been), I'm not sure how many would want to go to a park next to a prison. From the lack of evidence, I have to assume that the park was not used after this point. However, for a few years at least, it sounds like Green Bank Park would have been a delightful place to spend a Victorian afternoon.

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Incline Barbell Extensions

Türkçe Karşılığı : Eğimli Bankta Bar Açış

Çalıştırdığı Kas Grupları : Arka Kol (triceps) Kasları

Kullanılan Ekipmanlar : Eğimli Bank ve Bar

Nasıl Yapılır : Harekete uygun bir bar seçin ve kullanacaksanız gereken ağırlık plakalarını bara yerleştirin. Daha sonra eğimli bir banka sırt üstü uzanın ve barı kafanızın üstünde kollarınız dik bir pozisyonda tutun. Bu aşamadan sonra harekete başlayabilirsiniz. Barı yavaş bir şekilde başınıza doğru indirin ve yine yavaş bir şekilde kaldırarak hareketi sonlandırın. Set boyunca bu hareketi tekrarlayın.

Püf Noktaları : Barın kafanıza temas etmemesine özen gösterin. Kaldırış esnasında arka kol kaslarınızın yandığını hissedin.

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

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

Diğer Triceps (Arka Kol) egzersizlerine ulaşmak için buraya tıklayabilirsiniz.

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JK Lee

JK Lee

Photo Shoot Summer 2017

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The 4 Exercises that Your Shoulders Hate

It is common for a lifter to seek boulder shoulder status. While having protruding, rounded shoulders certainly looks nice, the shoulders are very vulnerable to injury. The demands of a sedentary, desk-ridden society already makes our shoulders unhappy, and if you translate this dysfunction into the gym, you're gonna have a bad time.

I have dealt with my own shoulder issues in the past, and I know just how aggravating it can be to have to modify workouts or avoid certain movements. Ultimately, I had to learn the hard way what exercises provoked my shoulder pain. Many common-place shoulder exercises can be effective for deltoid and pectoralis hypertrophy, but they also promote instability and compensation. For both myself and my clients, there are four main exercises that I avoid for the sake of sparing their shoulders:

1. Pec flies. Regardless of whether you're using cables, dumbbells, or even the pec-deck machine, you're most likely better off without them. With this movement, many lifters tend to go well beyond the necessary range of motion to isolate the pectoralis muscles in transverse shoulder flexion. You also run the risk of sufficiently irritating your biceps tendons. Instead, they end up stretching the hell out of their anterior deltoids and forcing their shoulders into a yucky internally rotated position that makes me cringe. For chest development, I prefer to have clients do reverse grip bench press, neutral grip dumbbell bench press (with a slow eccentric focus), and Spoon presses. If you're hell-bent on keeping pec flies in your workout routine, try to minimize the range of motion so that your arms only go slightly above parallel, and make sure you maintain a slight bend in your elbows.
2. Behind-the-neck lat pull-downs. I've addressed my feelings about behind-the-neck exercises previously, so to save you from a redundant rant, I'll give you the abridged version: these movements (especially in lat pull-downs) encourage you into flexed cervical spine and often reinforce poor shoulder movement. Very few people possess adequate shoulder and thoracic mobility to perform these. If you really want wings, stay away from these. Instead, try rowing variations, pull-ups (you add weight or go chest-to-bar if you want a greater challenge), straight arm pull-downs, and maybe the occasional Red Bull. (I couldn't resist...)

   

   Yikes!

3. Box dips. In a recent Instagram video, I mentioned that I stray away from programming dips on a bench or a box. Effectively, this variation places unnecessary stress on the anterior capsule and tendons of the shoulder. To perform these, a client must flare the elbows out excessively, while the shoulder again shifts into a precarious position. You will see this as well on bar dips, but to a lesser degree, because the athlete's shoulder and elbows are closer to his center of mass. The ideal way to do dips, in my opinion, though, is on the rings. The rings force the athlete to properly adduct his shoulder, and his arms are closest to his center of mass (thus resulting in a more mechanically advantageous position. If you're currently unable to do ring dips, stick to push-ups on the rings, and then slowly progress to a full ring dip.
4. Upright rows. I'm sure you've heard trainers shun this exercise before. While I think it can be helpful for developing the shoulders for the right client, there are always other options. I've found that they cause more harm than good for most people, as usually the anterior deltoids are the strongest part of the shoulder. Instead, many people would benefit from training the posterior or rear deltoids with back flies to balance out the omnipresent imbalance from front to back.

In general, gym goers can benefit from fewer pushing exercises and more pulling exercises. I usually propose a 2:1 ratio for upper body pulling:pushing days. By this, I mean that you should only spend about one day per week doing bench press, push press, etc. (or at least with those movements as your primary focus), and two days with a pulling/rowing focus. The anterior deltoids and pectoralis tend to run the show (especially in men), and, thus, can cause a lot of pathologies and mobility restrictions. Your rhomboids, rear deltoids, lats, and lower trapezius can always benefit from some more love and attention.

There are plenty of safe and effective exercises that will still give you strong shoulders, such as those that I've listed in this article. You can be smart about your upper body training and avoid nagging injuries that will keep you sidelined for weeks at-a-time. Make these changes to your routine, and your shoulders will be happier in the long run!

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Dünya'nın En Büyük İkinci Kanyonu: Ulubey Kanyonu

ABD'nin en çok turist çeken noktalarından olan Grand Canyon'dan sonra, dünyanın ikinci büyük kanyonu Uşak'ın Ulubey ilçesinde yer alıyor. Lütfen yazıyı okuduktan sonra en alttaki uyarıyı dikkate alınız. Bu haber haber sitelerinde çok dolandığı için buraya eklenmiştir.

Uzun yıllar adı pek duyulmayan kanyonda 2000’li yıllarda turizm geliştirme faaliyetleri başladı.

2014 yılında cam terasın açılmasıyla birlikte turistik bir bölge oldu.

Ulubey Çayı ve Banaz Çayı boyunca uzanan bir ana kanyon ile buna bağlanan onlarca büyük yan kanyonlardan oluşan Ulubey Kanyonu’nu geçen yıl 110 bin kişi ziyaret etti.

Daha çok Ege bölgesinden turist çeken dev kanyonun önümüzdeki dönemde tanıtım faaliyetlerinde atılım yapılması bekleniyor.

75 km’lik kanyonu izlemek için kurulan Cam Teras Park’ta 300 metrekarelik bir kafeterya ve 135 metrekarelik camdan oluşan seyir terası bulunuyor.

Uşak merkeze 30 km uzaklıktaki kanyon, çadır kurmak için de uygun.

DİKKAT: Sevgili okurlar. Bu haber tamamen gerçek dışıdır ve ilgi çekmek amaçlıdır. Yinede bölge görülmeye değer doğal güzellikler taşımaktadır.

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