.......................... . . . . . . . . . .
-
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
Masum 323. Bölüm
Mistake 4: Avoiding Proper Movement And Muscle Activation
Mistake 4: Avoiding Proper Movement And Muscle Activation
"Another thing that helps performance and even recovery is making sure my body is firing properly and the right muscles are activated when I need them to be," Fraser says.
He points out that shoulder, hip, and knee pain can easily throw this out of whack. When the stabilizer muscles aren't working properly, other muscles begin taking over.
"Your muscles get pulled in funny directions, and over time, or sometimes immediately, it causes injury," he says. "I make sure my movement patterns are correct and keep mobility on point so that I am not putting my body into a vulnerable position."
When you keep the engine running properly by doing regular mobility work and stretching, eating whole foods, and taking your recovery supplements, you lessen the likelihood of getting hurt and make it easier for your body to recover between workouts. Spend time on the little things!
Mistake 3: Training Volume That Doesn't Fit Your Needs
Mistake 3: Training Volume That Doesn't Fit Your Needs
The correlation between performance and recovery is a popular topic these days, and Fraser suggests you look not only at what you're doing outside of the gym, but also at your actual training for improvements in this area.
"A big thing that led to better recovery and performance was working on the things I needed to work on," says Fraser. "Doing things exactly the way the top guys in your sport are doing them doesn't mean you will see the same results. Odds are they're doing the things they're doing because that's what they need to work on."
Mat Fraser training with barbell
Fraser suggests you analyze what your own deficits are. Ask yourself how you can get better at them. Then, figure out the volume of work that fits best for you—not someone else. This is where better recovery comes in.
"My recovery improved when I realized volume isn't king for me," he says. "It doesn't really do anything for my performance. I tried to train at the same volume as some of the other guys, and it didn't produce the results I was looking for. Now, I train smarter, which for me means lower volume. That helps keep my body feeling its best."
Mistake 2: Being Impatient With Progress
Mistake 2: Being Impatient With Progress
"The biggest mistake I see with people who are new to CrossFit is trying to advance too quickly," says Fraser. "Just because you can do a muscle-up doesn't mean you should. Get the fundamentals down pat before you start adding in more complex movements."
Mat Fraser
Fraser sees CrossFitters who can barely perform one strict pull-up get up and swing on the rings, attempting to get their first muscle-up. He sees the same thing with Olympic lifters. Many new athletes are under the impression that advanced barbell complexes are the answer to improvement. Fraser answers that with a big "nope."
You have to know when to pull back on the reigns. Says Fraser: "What you probably don't see is that pro Olympic lifter or CrossFit athlete spending a month's worth of workouts with a PVC pipe in their hands, a month doing nothing but a plain snatch and clean and jerk, solely focusing on technique. Get the fundamentals down before trying to make progressions."
Mistake 1: Not Getting Enough Sleep
Mistake 1: Not Getting Enough Sleep
Fraser says the biggest thing he would go back and change or tell himself in terms of recovery is to GO TO BED.
"During high school and the early years of college, I thought everyone woke up tired," says Fraser. "I thought being groggy for the first waking hour or two and then pounding down enough caffeine to fully open your eyes was normal. But now I realize how foolish that approach is and how important solid sleep is."
Fraser also points out that just one good night of sleep on occasion won't do much for you. Like all things in fitness, you need to be consistent.
"All the changes I've made in my career added up over time," he says. "They compound over the entire year. So, after getting a good night's sleep, your training the next day might be 1 percent better. One percent over one day isn't going to do anything. But if you continue improving by 1 percent every single day for an entire year, that's when you start to see the results take place in your performance."
Mat Fraser's Top 5 Training Mistakes to Avoid
Mat Fraser's Top 5 Training Mistakes to Avoid
Mat Fraser is a familiar name even to many people who aren't CrossFit fans. He's an athlete who can be trusted on the topic of recovery, regardless of your path in fitness!
If you haven't noticed, there are no "secrets" to training, per se. There's knowledge on training, nutrition, and recovery—and continuing to build upon that knowledge—but most often, little things keep us from achieving our desired results in the gym. Sometimes we don't even notice these small mistakes in areas such as rest, movement, and programming.
Believe it or not, Mat Fraser, four-time "Fittest Man on Earth" and XTEND-sponsored athlete, has already made some of the same mistakes you're probably making now. Whether you're pursuing CrossFit or some other path to fitness, Fraser is here to steer you in the right direction toward staying healthy, performing optimally, and lengthening your lifespan in fitness.
It's up to you to take control of the variables that could be holding you back. Here are Fraser's five training mistakes to avoid:
Mat Fraser's Top 5 Training Mistakes to Avoid
Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,
Mat Fraser's Top 5 Training Mistakes to Avoid
Mat Fraser's Top 5 Training Mistakes to Avoid
Mat Fraser is a familiar name even to many people who aren't CrossFit fans. He's an athlete who can be trusted on the topic of recovery, regardless of your path in fitness!
If you haven't noticed, there are no "secrets" to training, per se. There's knowledge on training, nutrition, and recovery—and continuing to build upon that knowledge—but most often, little things keep us from achieving our desired results in the gym. Sometimes we don't even notice these small mistakes in areas such as rest, movement, and programming.
Believe it or not, Mat Fraser, four-time "Fittest Man on Earth" and XTEND-sponsored athlete, has already made some of the same mistakes you're probably making now. Whether you're pursuing CrossFit or some other path to fitness, Fraser is here to steer you in the right direction toward staying healthy, performing optimally, and lengthening your lifespan in fitness.
It's up to you to take control of the variables that could be holding you back. Here are Fraser's five training mistakes to avoid:
Mistake 1: Not Getting Enough Sleep
Fraser says the biggest thing he would go back and change or tell himself in terms of recovery is to GO TO BED.
"During high school and the early years of college, I thought everyone woke up tired," says Fraser. "I thought being groggy for the first waking hour or two and then pounding down enough caffeine to fully open your eyes was normal. But now I realize how foolish that approach is and how important solid sleep is."
Fraser also points out that just one good night of sleep on occasion won't do much for you. Like all things in fitness, you need to be consistent.
"All the changes I've made in my career added up over time," he says. "They compound over the entire year. So, after getting a good night's sleep, your training the next day might be 1 percent better. One percent over one day isn't going to do anything. But if you continue improving by 1 percent every single day for an entire year, that's when you start to see the results take place in your performance."
Mistake 2: Being Impatient With Progress
"The biggest mistake I see with people who are new to CrossFit is trying to advance too quickly," says Fraser. "Just because you can do a muscle-up doesn't mean you should. Get the fundamentals down pat before you start adding in more complex movements."
Mat Fraser
Fraser sees CrossFitters who can barely perform one strict pull-up get up and swing on the rings, attempting to get their first muscle-up. He sees the same thing with Olympic lifters. Many new athletes are under the impression that advanced barbell complexes are the answer to improvement. Fraser answers that with a big "nope."
You have to know when to pull back on the reigns. Says Fraser: "What you probably don't see is that pro Olympic lifter or CrossFit athlete spending a month's worth of workouts with a PVC pipe in their hands, a month doing nothing but a plain snatch and clean and jerk, solely focusing on technique. Get the fundamentals down before trying to make progressions."
Mistake 3: Training Volume That Doesn't Fit Your Needs
The correlation between performance and recovery is a popular topic these days, and Fraser suggests you look not only at what you're doing outside of the gym, but also at your actual training for improvements in this area.
"A big thing that led to better recovery and performance was working on the things I needed to work on," says Fraser. "Doing things exactly the way the top guys in your sport are doing them doesn't mean you will see the same results. Odds are they're doing the things they're doing because that's what they need to work on."
Mat Fraser training with barbell
Fraser suggests you analyze what your own deficits are. Ask yourself how you can get better at them. Then, figure out the volume of work that fits best for you—not someone else. This is where better recovery comes in.
"My recovery improved when I realized volume isn't king for me," he says. "It doesn't really do anything for my performance. I tried to train at the same volume as some of the other guys, and it didn't produce the results I was looking for. Now, I train smarter, which for me means lower volume. That helps keep my body feeling its best."
Mistake 4: Avoiding Proper Movement And Muscle Activation
"Another thing that helps performance and even recovery is making sure my body is firing properly and the right muscles are activated when I need them to be," Fraser says.
He points out that shoulder, hip, and knee pain can easily throw this out of whack. When the stabilizer muscles aren't working properly, other muscles begin taking over.
"Your muscles get pulled in funny directions, and over time, or sometimes immediately, it causes injury," he says. "I make sure my movement patterns are correct and keep mobility on point so that I am not putting my body into a vulnerable position."
When you keep the engine running properly by doing regular mobility work and stretching, eating whole foods, and taking your recovery supplements, you lessen the likelihood of getting hurt and make it easier for your body to recover between workouts. Spend time on the little things!
Mistake 5: Not Warming Up Properly For Each Day's Training
You simply cannot be a serious athlete, or even a regular gym-goer pushing heavy weights, and think you can get away with skipping warm-ups.
"Take something like a workout with a heavy dose of ring muscle-ups," says Fraser. "I used to jump up on the rings and do a couple muscle-ups when my heart rate was low to get certain body parts warmed up and ready for the workout," he explains. "But now, I take a step back and ask myself what muscles I'm going to use, and which joints are going to take a pounding. Then I'll base my warm-up on exercises that will get those muscles and joints ready and mimic the movements I'm about to do. This way, when I start to get fatigued, my body naturally defaults to those same patterns."
Mat Fraser performing ring dips
Fraser says he used to think of warm-ups as wasting 15 minutes of his time. Now, he knows that if he wants the workout to go well—and feel good enough to do another one after—warming up properly is not something you just wing or skip completely.
"Doing everything in my power to prevent injury and just make sure I feel good before training is super important, but it also makes a huge difference in how I feel going into the next workout," he says
Mostafa Yousri Before and After What are your future plans or goals in fitness?
Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,
Mostafa Yousri Before and After
Mostafa Yousri Before and After
What are your future plans or goals in fitness?
My first goal is to become certified in personal training and sports nutrition so that I can pass on what I have learned to others. From there I would love to develop my own sports program and nutrition program in the light of my experience and spread them widely in order to motivate beginners from all over the globe. For my personal fitness journey, the next steps include running a marathon and completing the Ripped Remix program.
How did bc body building and fitness.blogspot.com help you reach your goals?
bc body building and fitness.blogspot.com was my go-to source for workouts, articles, and supplementation. I tracked all of my workouts, including the 12-Week Muscle-Building Trainer and 4Weeks2Shred by Kris Gethin. The videos included in these programs helped me really learn as I was going. Plus, I could track my weights during workouts. BodySpace is another great tool where I kept track of my weight and body fat percentage to easily see the progress I was making. bc body building and fitness.blogspot.com also has an awesome YouTube channel with motivational and workout videos, and their social media channels are a great way to watch motivational videos presented by bc body building and fitness.blogspot.com athletes. Joining a fit family helps you feel successful and forget about any old failures.
Any cool or interesting facts about yourself that you would like to share?
Not only did I develop myself physically, but I also learned photography and playing the piano, and I became sure that sports are the beginning of all positive things. I've formed a running team and have taken part in several marathons in my city. Today, I feel I deserve to dream high, and I hope to be a source of positive energy to everyone.
What was the most challenging aspect of your journey?
What was the most challenging aspect of your journey?
Time. I work for 60 hours per week, which leaves very little time for learning and application. To achieve my goal, I needed time for reading, learning, preparing healthy meals, training five times a week, and having some time to rest. And after a while, something new appeared on the horizon—we were blessed with a baby boy who brightened up our life like no other thing.
One thing I learned is that you shouldn't work endlessly. Work shouldn't be your whole life, just part of it. When you have a goal, you should do your best to achieve it and save time for what's important to you, regardless of how busy you are.
If you could say one thing to someone aspiring to take on a major transformation of their own, what would it be?
Don't listen to any negative comments. Some people are simply "energy vampires"; they do nothing except give destructive criticism. Set your goal, work hard to achieve it, learn, seek advice from experienced people, and exert great effort. Dust yourself off when you fall. You deserve the best! And be patient. Good things take time.
"Be patient and tough; someday this pain will be useful to you." –Ovid
Yaralı Kalbim 3.Bölüm
3. Bölüm
Dev’in çabaları sonunda büyükbabanın inadını kırar ve Geet ile evlenmek için izin alır. Kendisini bir anda muhteşem bir aşkın içinde bulan Geet çok mutlu olur. Dev’in romantik halleri Geet’i çok etkiler. Dev ve Geet, aileleriyle birlikte panayıra gider. Geet bir an için onların yanından ayrılır. Bu sırada Geet’in peşine serseriler takılır ve onu rahatsız eder. Onlardan kaçmaya çalışan Geet kendisini bir anda nehirde bulur. Çok panikleyen Geet’i nehirden kim kurtaracak?.
.......................... . . . . . . . . . .
Kayıtlar
