Try this Hack to Get Bigger

While I've previously explained that stretching seldom helps improve your flexibility in the long term, there are some benefits that come from stretching. This exciting study from 2015 done by Miranda et. al. tested stretching as a means for increasing training volume (the number of repetitions performed in a set or session) in the wide-grip seated row exercise. There were two groups of participants, both of whom performed three sets to failure with two minutes of rest in between sets. The only difference between the groups was that the experimental group performed 40 seconds of a passive pectoralis major stretch at the end of their allotted rest periods. The idea here was to stretch the antagonist (opposing) muscles.

What the experimenters found was fascinating: there was a statistically significant difference in the antagonist stretching group. Those participants performed more repetitions in all three sets. Additionally, the experimental group demonstrated greater contractions in the latissimus dorsi and the biceps brachii muscles.

 

While this particular study only tested one exercise, it is likely that we can utilize this concept with other movements to reap similar benefits. For instance, in doing a bench press, you could stretch the latissimus dorsi. Before your set of leg curls, stretch out your quadriceps. You get the idea. This hack can help you get more training volume, which will ultimately result in greater hypertrophy (muscle growth)!

The mechanisms behind these findings are still unclear. My guess would be that stretching the antagonist muscles would allow for greater range of motion throughout the exercise, and thus, a stronger contraction in the agonist muscles. For example, the pecs have to stretch during the top of the rowing exercise. A bigger stretch in the pecs could possibly allow for the lats to generate a stronger contraction.

Static stretching before a set may be disadvantageous for power production, and thus, I do not prescribe it before movements like the clean and jerk. However, in a bodybuilding routine, there may be some added bonuses to stretching during rest periods to accumulate more total training volume.
This concept has not yet been applied to strength-based movements, but it could be an interesting point for experimentation on your own before the big lifts. Give this trick a try and see how you like it!

Works Cited:

1. Miranda, Humberto, et al. "Acute effects of antagonist static stretching in the inter-set rest period on repetition performance and muscle activation." Research in Sports Medicine 23.1 (2015): 37-50.

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Havucun Faydaları

Havuç, turuncu rengi, tadı ve faydaları ile sık tüketilen besinler arasındadır. Toprağın altında yetiştirilen havuç ülkemizde bir çok bölgede yetiştirilmektedir. A, B, C ve K vitaminleri bakımından zengindir. İçerisinde çinko, bakır, potasyum ve lif barındırır. Gözlere faydası ile ön plana çıkan havucu salatalarımızda ve yemeklerimizde sıkça tüketiyoruz.

Kalp Sağlığı : Havucun içerisinde bulunan besin öğeleri kolesterol seviyesini dengede tutarak olası kalp rahatsızlıklarına yakalanma riskinizi düşürecektir.

Göz Sağlığı : Havuç gözlere iyi gelir. Bunu zaten hepimiz biliyoruz. Açıklamak gerekirse havucun içerisindeki A vitamini ve beta karoten maddesi göz sağlığınızı iyileştirir. Özellikle yaşa bağlı görme bozukluklarının önüne geçmek ve göz sağlığınızı daha iyi bir konuma getirmek için havuç ile aranızı iyi tutmanızı tavsiye ederiz.

Kanser : Çağımızın hastalığı olan kanser hazır gıdalar ile hayatımıza girdi. Kanser riskini azaltmak için doğal besinleri tüketmeliyiz. Yapılan çeşitli araştırmalar sonucu havucun akciğer, göğüs ve kolon kanserine yakalanma ihtimalinizi düşürdüğü saptanmıştır.

Antioksidan : Bir çok yazımızda adından söz ettiğimiz antioksidanlar havucun içerisinde de bulunmaktadır. Antioksidanlar vücudun bağışıklık sistemini güçlendirerek hastalıklara karşı korunmamızda önemli rol oynar.

Beyin : Hafızayı güçlendirici ve kolesterolü düşürücü özelliğe sahip olan havuç genel sağlığınızı iyileştirerek beyninizden daha iyi bir verim almanıza olanak tanır. Sağlam kafa, sağlam vücutta bulunur.

Sindirim Sistemi : Sindirim sistemimizin daha sağlıklı bir şekilde çalışması için lifli besinler tüketmek oldukça önemlidir. Havuç çok iyi bir lif kaynağıdır ve sindirim sistemi ile alakalı bir takım sorunların önüne geçmenize ve daha sağlıklı bir şekilde besinleri sindirmenize yardımcı olur.

Havucun Besin Değerleri (100 gr)

Karbonhidrat : 10 gr
Protein : 1 gr
Yağ : 0,25 gr
Kalori : 41 kcal

Havuç Hakkında Merak Ettikleriniz

Havuç Zayıflatır Mı? : Havuç tüketmek sizi direkt olarak zayıflatmaz. Ancak lif içeriği yüksek olduğundan ve kalorisi düşük olduğundan zayıflamanıza yardımcı olur. Diyet programınıza havucu gönül rahatlığı ile ekleyebilirsiniz.

Siyah Havucun Faydaları : Adını siyah renginden alan bu havuç çeşidi ülser ve mide rahatsızlıkları ve sarılık gibi hastalıkların önüne geçer. İştah açıcı bir özelliği de bulunmaktadır. Astım ve bronşite de iyi geldiği bilinen siyah havucun vücuda daha bir çok faydası da bulunmaktadır.

Havucun Cilde Faydaları : A vitamini ve antioksidan barındıran besinler cildinizi güneşin zararlı etkilerinden korumaktadır. Havuçta bol miktarda bulunan bu besin öğeleri sayesinde cildiniz daha sağlıklı bir görünüme kavuşur.

Havuç Suyunun Faydaları : Yukarıda saydığımız faydalar ile aynıdır. Havuç suyunun en çok ön plana çıkan özelliği ise akciğeri temizlemesidir. Düzenli havuç suyu tüketimi göz ve karaciğer sağlığını iyileştirir.

Hamilelikte Havucun Faydaları : Havucun bir çok faydası aslında sizde olduğu kadar bebeğinizde de etkili olur. İşte onlardan bir kaçı;

• Doğmamış bebeğin cilt ve kas gelişimi için etkilidir.
• Sizin ve dolayısıyla bebeğinizin bağışıklık sistemini güçlendirir.
• Bebeğin diş ve kemik oluşumuna katkıda bulunur.
• Karaciğerin temizlenmesini sağlar.
• Bebeğin ve sizin göz sağlığınızı iyileştirir.
• Düşük kalori ile daha fazla vitamin ve mineral almanızı sağlar.
• Gebelikte kan basıncının dengelenmesine yardımcı olur.

Not : Bu besin ile ilgili merak ettiğiniz başka bir soru var ise yazının altına yorum olarak bırakabilirsiniz.

Faydalı Besinler kategorimizdeki diğer yazılara göz atmak için buraya tıklayabilirsiniz.

Önemli Uyarı : Her şeyin fazlası zarardır. Bir kişi için yararlı olan bir besin başka biri için zararlı olabilir. Bu nedenle tükettiğiniz besinleri dikkatli seçin.

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Wind River Range -- Part One -- Trail Conditions

At the beginning of this month my friend Dr. G and I went hiking in the Wind River Range in Wyoming. It was hard for us to find online information regarding weather etc., so my trip report is going to consist of three parts: (1) Weather Report / Trail Conditions, (2) Logistics and (3) Trip Report. This way if anyone needs trail info, they will hopefully be able to find it here. If you are reading this and don't plan on hiking, you can skip part one and wait until part two or three come out! 

A taste of what's to come

I will go into this in more detail later, but most of our hike consisted of traveling on the semi-charted and very informal "Wind River High Route." (See here for the Skurka version or the Wilson/Dixon version) Described by Andrew Skurka as being approximately 66% off trail, it consisted of a lot of boulder hopping, stream fording, snowfield crossing, bushwhacking and route finding. This was a huge challenge as well as being a lot of fun. However, there were some things that it would have been nice to know beforehand. 

First and foremost, there was A LOT more snow than I expected. Most of the route is above 10,500 feet and much of it is even in the 12,000 foot plus range. I knew there would be some snow; I knew this year was more snowy than others have been. However, there was still even more snow that I expected even after taking certain factors into consideration. I brought Yaktrax and Dr. G had micro-spikes and we used them a lot! However, depending on your expertise, I would even say that some sections warranted crampons/ice axes or at least trekking poles, especially if you are inexperienced or faint at heart. 

Wilson/Dixon descending the south side of Alpine Lakes Pass in 2013 (source)

Dr. G ascending the south side of Alpine Lakes Pass Aug 2017

Dr. G ascending the south side of Alpine Lakes Pass Aug 2017 (he is the tiny speck beyond the tiny rock)

Foodwise, I ate ALL of my food. When the hike was done, I had one packet of peanut butter (180 calories) left over. I had eaten every other scrap of food that I brought. I will go into more detail about this in the logistics portion of this series, but basically my takeaway is that I forgot how much the altitude and constant movement can burn up those calories!

In addition, of the seven days we hiked, five of them had rain, hail or snow. One night, as we were camping at about 11,000 feet, we got snowed on and woke up to the sound of the snow sliding off the top of the tent to the ground. The next day there was a beautiful layer of new snow, which was priceless, but it was hard to see the rocks underneath to see where to step or to determine where the best path was. Needless to say, I wore pretty much everything that I brought, even the "just in case" layers, and I was mighty glad to have bought a new sleeping bag before setting out. Also, if you do not have a waterproof backpack, I suggest dry bags or at the very least a trash bag pack liner. 

Rainy but never gloomy!

New snow! Beautiful but hard to get traction! Looking north from Europe peak.

Due to the above and probably other things such as route finding errors and variability of the route in general, the hike took us a lot longer than expected. The total route is supposed to be 96 miles, so we thought it realistic that we would take five or maybe six days to complete the route. However, due to a few wrong turns and snowy days, it took us seven days, we only averaged about 15 miles per day AND ended up with a total route distance of 114 miles. 

If you have any questions, I am happy to answer them! 

For my normal readers, have you ever gone off trail when hiking? Have you ever heard of the Wind River Range?

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Seong Woo

Seong Woo

Modeling Summer 2017

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Bat kelimesi isim olarak ne anlama gelir ?

Bat kelimesinin bir kökeni de Arapça  “ batt “ ( t ‘ leri sert okunuyor . ) kelimesidir. Eski bir kelimedir. Kaz anlamına gelir . Ayrıca şarap kabı , uzun boylu testi , sürahi ; meşin çanak , maşrapa gibi anlamlara da gelir . 

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Mark Wahlberg Kimdir?

Estetik vücutlar köşemizde bu haftaki konumuz Mark Wahlberg. 1971 doğumlu Amerika'lı aktör ve yapımcıdır. Müzik ve vücut geliştirmeyle de uğraşmaktadır. Filmlerinde canlandırdığı rollerde ağırlıklı olarak sporcu kimliği ve atletik vücudu ön plandadır. Bir çok filmde başrol oyuncusu olarak üstün performans göstermiştir.

Çocukluk dönemi biraz sorunlu geçmiş. Toplamda 9 kardeşi varmış ve 16 yaşında okulu terk etmiş. Ufak çaplı suçlar işlemiş. Hapis bile yatmış. Daha sonra bir müzik grubuna katılmış ve bununla birlikte vücut geliştirme de yapmaya başlamış. Kendisine yeni uğraşlar edinmiş. Daha sonralarda ise birkaç filmde rol almış ancak o filmler iyi bir gişe başarısı yakalayamamış. Asıl çıkışını Boogie Nights filmi ile yapmış ve o filmden sonra oldukça tanınan bir oyuncu olmuş. Kısa sürede sinemanın aranan jönü olmuş.

Mark Wahlberg Filmlerinden Birkaçı;

• 1997 – Boogie Nights
• 2001 – Maymunlar Cehennemi
• 2001 – Rock Star
• 2005 – Four Brothers
• 2006 – The Departed
• 2008 – Max Payne
• 2008 – Mistik Olay
• 2010 – Yedek Polisler
• 2010 – Çılgın Bir Gece
• 2010 – The Fighter
• 2011 – Turkey Bowl
• 2012 – Ted
• 2012 – Contraband
• 2012 – Five Brothers
• 2013 – Lone Survivor
• 2013 – Zor Kazanç
• 2013 – Bitik Şehir
• 2013 – Zorlu İkili
• 2014 – Good Time Gang
• 2014 – Transformers 4
• 2015 – Ayı Teddy 2
• 2015 – The Gambler

Mark Wahlberh komedi ve aksiyon filmleri ağırlıklı olmak üzere bir çok filmde oynamıştır. Kariyerinde oldukça başarılı bir isim Mark'ın aynı zamanda albümleri de vardır.

Gelelim Mark Wahlberg'in vücut ölçülerine. 173 cm boya sahip ve 75 kilo vücut ağırlığına sahip. Kilosu oynayacağı filmlere göre değişiyor. Örneğin Zor Kazanç adlı vücut geliştirme konulu filmde 80 kiloya kadar çıkmıştır.

Mark'ın vücudu "biraz kaslanayım, fit olayım" diye düşünen kişilerin tam olarak isteği bir vücut. Profesyonel vücutcular ve Mark yan yana getirildiği zaman onunki gibi bir vücuda sahip olmak insanlara çok daha kolay geliyor. Zaten insanların istediği de bu.

Estetik Vücutlar kategorimizdeki diğer yazılara ulaşmak için buraya tıklayabilirsiniz.

Kişisel Yorumum : "İnsanlar aksiyon ve dövüş içerikli filmlerde kaslı ve yapılı insanları izlemek istiyor. Sıradan bir vücuda sahip birinin pek de sıradan olmayan hareketler yapması absürt olurdu. Bence oyunculuk ve vücut geliştirme arasında bir ilişki var."

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DRONES - rules and regulations and general guidelines re their use

DRONES - Article by Alan Totten, first published in the KVHA September 2016 Kamares Village Matters, Issue 8.

The first thing to say is that a drone is classed as an aircraft. So the rules are determined by the Cyprus Department of Civil Aviation. The rules for the UK, and I suspect most European countries, are pretty much the same. The following information comes from Ministerial Decree dated November of last year. So before I start; here is the disclaimer. These are my interpretation of the rules and you should ensure yourself, before flying a drone, that you are compliant with the current regulations - in other words - don’t blame me! Here is the link to the decree - Ministerial Decree relating to Drones http://www.mcw.gov.cy/mcw/dca/dca.nsf/All/BF026F4CECA35180C2257DB30030A750/$file/UAVS%20Decree%20402-2015-english%20tanslation%20last%20revision%20jan%202016%20(3).pdf.

The first thing you need to do is register your drone or unmanned aerial vehicle or unmanned aircraft with the Department of Civil Aviation using the form that will down load with this link - Unmanned Aircraft Registration Declaration - http://www.mcw.gov.cy/mcw/dca/dca.nsf/All/B77546C47EEAB9D0C2257F1400422307?OpenDocument Complete the form, which is in Greek and English and can be filled in electronically, and e-mail to uav@dca.mcw.gov.cy.

I will focus on recreation use of your drone which will weigh less than three kilograms and be constructed by a reputable manufacturer (and not have been modified), as it will then fit into the open category. So what are the restrictions?

The drone must be visible to the operator at all times and never be more than 500 meters away or more than 50 metres or 150 feet above the ground or water. It is the operator’s responsibility to avoid collisions. The operator is responsible for maintaining a safe distance from all other airspace users, giving them priority and ensuring that no other aircraft is put into danger.

No commercial activity is permitted - you cannot be paid for anything you do with your drone.

You must have undergone training to operate your drone - the type of training isn’t specified but there are organisation in Cyprus that can provide training. I have details of a local training organisation if required.

Only daytime flying is permitted and you must be satisfied that you can fly the drone safely and flying must stop if conditions become unsuitable. Flying a drone whilst under the influence of alcohol or drugs is definitely not allowed as is flying more than one drone at a time.

Dropping of anything from your drone is definitely out of the question.

Now here is the big one - taking pictures of my villa is out! Your drone must be a safe distance of, at least, one kilometre from residential areas. Also a 500 metres restriction applies to isolated buildings, people, vehicles, animals, structures etcetera unless the owner’s permission has been granted or they are associated with you or your flight.

For airports and heliports the safe distance is extended to eight and three kilometres respectively. You will also need to know where prohibited, restricted, dangerous and reserved areas are in Cyprus as flying over them is definitely out. As are flights above, within, or in proximity to military installations, public utility installations, archaeological sites and public or private facilities except with the permission of the owner or the relevant Competent Authority.

So there you have it - get training, register your aircraft, go somewhere isolated to fly it and don’t bang into anything. Chocks away!

Kamares Village Matters © 2016 KVHA 8

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POISON ALERT - Lofos

We have been made aware of an incident in Lofos where poison was thrown into a garden.   Luckily the owner noticed the poison so her pets are unscathed.

This may be a one-off incident where someone has a vendetta against a particular dog owner, but please be on the alert for anyone behaving suspiciously.  If you are a pet owner, please be vigilant for anything which may have been thrown into your garden.    Please report anything untoward to the Police so that hopefully the person responsible may be caught.

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THEFTS FROM PARKED VEHICLES

KVHA and myself have been made aware of several incidents where car windows have been broken to gain access to minor items left in the vehicle - an empty shopping bag in one and €3 in another.   All the thefts have taken place in public carparks during the day. Please ensure that nothing portable and visible is left in your car when it is parked, regardless of location.    Anything moveable should be placed in the boot where it cannot be seen.

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The Changing Face of Sherlock Holmes

The original Basil of Baker Street

Today I turn Baker Street Beat over to guest blogger Rohase Piercy for a look at how portrayals of the world’s first consulting detective have changed over the decades.

“What is wrong, surely, is Mr. Rathbone’s reading of the great character,” complained Graham Greene, reviewing Basil Rathbone’s 1939 performance in The Adventures of Sherlock Holmes, “the good humour (Holmes very rarely laughed), and the general air of brisk good health . . .”

Commenting on the same actor’s portrayal in The Hound of The Baskervilles, Greene elaborated: “. . . he forgets that he belongs to the end of a century, and probably met Wilde at first nights.  One cannot imagine this Holmes indolent, mystical or untidy (there were tobacco jars and not – shouldn't it have been? - a Turkish (sic) slipper on the chimney piece).”

Yet when I was growing up in the 1960s, Basil Rathbone and Nigel Bruce were the only portrayals of Holmes and Watson on screen – a manly, stiff-upper-lipped detective striding purposefully across London with pipe clenched between his teeth, accompanied by a genial and somewhat dense old buffer in a greatcoat.  What had happened to the languid, violin-playing cocaine addict of the original stories, who lounges on the couch in his dressing gown in the middle of the day complaining of ennui and describes his life as “one long effort to escape from the commonplace of existence”? What had happened to his handsome, active, ex-military sidekick?

From the 1930s onwards some rather drastic reshaping of the Great Detective had taken place in order to make him fit the contemporary mold. “A pipe, a dog and a golf club,” opined Sydney Horler, whose Tiger Standish stood alongside Sapper's Bulldog Drummond and the heroes of Edgar Wallace as the ideal of British masculinity; “if you want to win the heart of a man, give him one of these.  And when I say a man, I mean a man – not one of these emasculated cigarette smokers.”

To those of us who noticed and resented the glaring difference between this hearty, healthy portrayal and the fin-de-siecle phenomenon that had fascinated Doyle’s original late Victorian readers, what a breath of fresh air was Jeremy Brett when he flounced onto our television screens in 1984 in the Granada TV adaptations!  Languid as a panther, sporting the “quiet sartorial primness” of the original Paget illustrations, Brett’s Holmes – partnered originally with David Burke’s handsome, soldierly Watson and later with Edward Hardwicke’s sensitive, intelligent portrayal – re-introduced the original troubled, cocaine-addicted Holmes to a public on the cusp of another fin de siecle.

And then came the 21^st Century!  So far we’ve had Robert Downey Jr. and Jude Law camping it up in Guy Ritchie’s “bromance” movies, Benedict Cumberbatch and Martin Freeman wielding i-phones and hailing taxis in the BBC’s “Sherlock” series, and Sir Ian McKellen staving off dementia in Mr. Holmes, the film adaptation of Mitch Cullin’s A Slight Trick Of The Mind.  It seems that every era wants to re-create Sherlock in its own image. 

Rohase Piercy is the author of several novels, including My Dearest Holmes. Her new Sherlock Holmes mystery, co-authored with Charlie Raven, is A Case Of Domestic Pilfering.  She describes the books as post-Freudian takes on the original "indolent, mystical and untidy" Holmes. Rohase lives in Brighton, England with her husband Leslie and dog Spike.

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