The best exercises to inflate the chest muscles

A lot of people interested in exaggerating the chest muscles .. and wonder how can inflate the chest muscles .. and what are the appropriate exercises for it .. the key is to simply train the muscle from all sides .. and not just the region of one or two and forget the rest.

The best exercises to inflate the chest muscles



1 - Train the Dips

Exercise very cool to strengthen the muscles of the lower chest .. ignores a lot of people this exercise, even though he exercises very important to get the largest issued .. Make exercise as image .. do not hurry when your performance for the exercise .. Try doing that 8-10 iterations. . 3 rounds .. Between each round, and the second break 45 seconds



2 - Exercise of dumbbells

It is the core of chest exercises .. This exercise strengthens the chest from all directions .. with Altkirz in the middle .. Try to doing 4 rounds of this exercise, each round .. 8 .. iterations while taking a break minutes between each round and the other



3 - Exercise of the cable

Exercise more wonderful .. and you will feel your chest muscles that are already moving in this exercise .. Try doing that .. 3 rounds each round from 8 to 10 iterations ... and take a break 45 seconds between each round and the other

4- Inclined dumbbells

Exercise is very important to strengthen and amplify the upper chest muscles .. had a lot of people ignore this exercise may lead to not inflate the chest .. He is already a very important exercise ... do the exercise as the picture .. as usual .. 3 rounds .. 8-10 Tkart .. and the rest 45 seconds between each round and the other

5 - Exercise assembly low

Interested in this exercise, the chest muscles Interior may not be able strengthening exercises Other .. You can do this exercise on a chair or a low level ... you tried to diversify



In conclusion: -

In order to inflate the muscles of your chest, you should be trained once every 3-4 days .. and you have interest in eating a diet rich in protein and also Alkroppeadarat .. with eating the proper amount of beneficial fats daily

Do not rush to get the results. . Everything is happening, but not quickly

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Nutritional System for bodybuilders (magnified net)

Notes before you start: -

1 - The first thing this diet will not be suitable for all weights, if your weight over the 80 kilometers, you may need to increase the volume a little bit, and so on.

2 - This system assumes that you take the whey protein as a dietary supplement, but if you do not want to deal with dietary supplements, you can increase the amount of protein you eat normal food.

We start diet for bodybuilders : -
Breakfast: -

    A cup of skim milk ( 250 ml ) with the quantity of oats that suits you
    2 poached eggs ( whole ) with bread or toast Caucasion
     4 egg whites (no yolk )

Snack

    Cup skim milk
    30 grams almonds
    Large orange

Lunch

    150 grams of chicken breast
    Salad bowl
    Small boiled potato
    Brown rice

Meal before exercise

  1 banana
    A tablespoon of peanut butter, low-fat

Meal after exercise

    Banana or apple
    30 grams of the whey protein
    A piece of red meat (no fat )

Dinner

    100 grams Tuna
    Small salad bowl
    Scoop whey protein

And before going to sleep you can drink a cup skim milk .



Notes: - This diet will not suit all people , each the weight of its own rules , and the goal for each person who is trying to get it , but adjust the amount you eat , then you will make the system compatible with your body .

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The 6 myths that are common in muscle building

If you participated in the club .. iron will Ttfaji that everyone tells you information contrary to the other .. and after a period of considerable ability will not find yourself wandering .. I do not know who it is incredible lie .. Every piece of information may be correct .. may be wrong , and in a very large so .. in this thread will remember the most important 6 rumors spread in this area .


6 more myths are common in muscle building



1 - Do not play bodybuilding ... because when you cut the muscle turns to fat : -

Bodybuilder

Thread is not charming , my group .. You simply when you lift the weights to build muscle .. and .. the amount you eat , you will greatly increase by continuing on this .. you will find that your body began to inflate and muscles began to grow

Now suppose you suddenly ceased to exercise .. which happens when a lot of people is that they continue on their diet former .. but now they are not trained .. so you will find that the amount of fat stored up more muscle .. It is also due to lack of training will be at least muscle size .. with increased fat around .. so many people believe that their muscles become fat .. something is very wrong .



2 - Stay away from carbohydrates are harmful : -

In fact .. Carbohydrates are the primary source of food energy in the body .. is that the carbohydrates in protein helps build muscle .. So At certain times you have to deal with carbohydrates ( immediately after exercise in the early morning .. ) .. and if departed completely from the carbohydrates .. you probably will burn more fat for a certain period .. but will also accompanies this loss in muscle .



3 - so you burn fat .. Stay away from fat intake : -

This information is wrong and dramatically .. .. Valdhun several types of them useful and harmful to them .. and .. the information only if it is beneficial fats ingested in reasonable quantity , it helps to expel fat from the body .. and not vice versa !

Therefore, you should add a bit of beneficial fats in your diet list ( such as : olive oil , almonds, etc.)

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The benefits of brown bread

We often hear about the brown bread him the benefit of the superiority of white bread .. and you may experience brown bread did not taste like it .. so I went back to eating white bread

In this issue I will talk about the importance of brown bread and how he beats the white .. It is true that the taste is different from you .. but this is worth

The benefits of brown bread : -



1 - fiber

Alkhbzh contain black one on nearly 2 grams of fiber .. and these fibers are very important to improve the digestive system

The fiber helps the body to burn more fat .. and it happens because when you suffer stomach to digest Alolyak .. which means more calories burned .. This is very useful for anyone who wants to burn fat



2 - vitamins

May Ttfaji of it .. but the black one Alkhbzh contain many vitamins such as B1, B2, B6 and Vitamin E ... and Zeink .. and other vitamins are very important in order to make your body devices are all working correctly



3 - make you feel satiety

In any diet ... find that the bread should eat is brown .. and one of these reasons is that the brown bread makes you feel full faster than white bread .. This continues satiety for longer than white bread

You'll find the amount you eat throughout the day has become less because you eat bread brown

4 - little carbohydrate bread be Caucasion

Can not find bread few carbohydrates and bread be pale .. but you will find Asmara



5 - reducing the cholesterol

Studies have shown a group of 100 people that were eating of brown bread a day regularly Say the rate of cholesterol significantly from what they were before

So if you suffer from high cholesterol .. well paid attention to this point





In conclusion :

Maybe you do not like the taste of brown bread .. but trust completely that if you 've ever had for a period of , for example, a week or more , you will get used to it and it becomes tastes very plain and not as it was in the past .. and this change in your life is important .. try that you switch the bread that you eat bread brown

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Damage of energy drinks on health

Proliferated in recent other energy drinks drinks .. They claim to give you energy in order to perform the tasks ... and we find many bodybuilders addressed before training in order to improve its performance during the exercise period

But many of these drinks damage will mention them now ... Please read and understand the existing


Damage energy drinks on health



1 - The high proportion of caffeine

Caffeine .. stimulant found in coffee, tea, for example .. but the amount of caffeine you consume energy drink is considered a very large drink only one .. and caffeine increase the risk of several of them ( increasing the proportion of exposure to diabetes - heart disease - causing headaches



2 - The high amount of sugar

Most energy drinks contain a large amount of sugar ... and this amount may cause you a lot of problems such as tooth decay .. and diabetes



3 - Diseases of blood pressure

Voadha energy drinks contain substances harmful to the body to increase blood pressure .. and attendance in these beverages increases in the incidence of this disease



4 - Energy False

You may feel that you have already energy after you drink these drinks .. but the problem of this energy energy false .. It is, they suddenly go .. If you're doing Tdrebatk .. you may find that the energy made ??you are doing your exercise only half .. and then this energy is suddenly ended.

5 - increase the proportion of acid in your body dramatically

If you are interested in obtaining a beautiful body .. you should pay attention to it must contain Kalak on foods four times more alkaline than acidic foods .. and the problem of these drinks because it is considered one of the strongest acidic foods on the body and thus may increase the storage of fat in your body



6 - cause sensitivity to some

A lot of people are allergic to them .. cause some people causes them the appearance of acne and other different types of allergies





Tips: -

1 - Try to minimize them or leave them permanently until they do not contain any benefits

2 - half an hour before exercise .. then drink a cup of coffee .. It contains a reasonable amount of caffeine is sufficient to increase the concentration in Exercise

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Six tips to increase the magnitude of muscle in short time

A lot of people are looking for the secret behind getting the largest amount of muscle or large muscle in ASAP .. For muscle fast you should pay attention to several points .. will recall in this subject the most important six points on this subject

Six tips to increase the magnitude of muscle shortly

1 - Raising the correct weight

In order to increase the amount of muscle you should put the correct weight for you .. a weight that you can work from 8-10 iterations only .. Some people put light weight for their body and are doing 10 iterations and only .. but in reality will not benefit Kalastvadh taken by If the weight can only work 10 iterations no more.



2 - Do not Train muscle only after 72 hours

After you train the muscle .. there are muscle tears occur in. .. and these ruptures normally take about 72 hours to heal .. and for this reason should not train chest muscle , for example, two consecutive days in order not to put yourself in this problem



3 - Type of your exercise and muscle Surprise

This problem occurs when many people .. however, is that his body has proven its size at a certain point and do not get better .. more .. and one of the reasons why his body is not improving more is that the muscles used to physical exertion done by this person .. so you must that it diversifies the exercises each time a train certain muscle ... so Ttfaji muscle .. and you will find a very clear improvement if you apply this point

4 - disembark also interested

When you play a chest exercise using the bar .. everyone focuses on the movement that you Bdysh the bar to the highest .. and ignoring the movement carried out by download from the top of the bar to the level of your chest ... The problem is that the last movement is very, very important in the subject of a huge muscle , but we find a lot of Emlunha people and they lowered the bar quickly .. tried to raise the rate of one or two seconds to get off .. and have an average of 3-4 seconds

And not only on the bar .. but you can apply this point in the exercise of any other



5 - Eat healthy eating

Find a lot of people are trained in a very large , but their bodies do not swell .. The reason may be due to their eating that lacks a lot of protein or carbohydrate .. so you should undertake eating an appropriate diet for the effort that you are his performance



6 - eating premium enough sleep

There are three factors that help to increase muscle mass .. It is exercise , nutrition and rest .... Unfortunately, many people find it neglects the subject of sleep .. even though he is more time in which the work of the recovery of the muscle after exercise

So should you sleep every day about 8 hours , not less

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How to convert fat to a solid muscle

A lot of people want to convert fat to have a muscules T. .. convert rumen to belly divider. and convert tuck in hands to muscles biceps triceps .. But is this could happen? Though .. how can you can achieve it .. This is what we will be talking about in this thread .


There have been many rumors lately about topics bodybuilding in general .. and numerous sources that you can read the news about the health of them .. so it became a lot of sites you paste the rumors about some of the exercises , for example, or dietary supplements in order to increase profit from the site.

Surely have heard about a dietary supplement or exercise certain muscle converts to fat .. Is this true? !

In fact .. this is not possible .. the body is composed of bones - muscles - fat .. and you can not shift any of its components to something else .. you can not convert the accumulated fat in your body to the muscles .. this just is not possible .

Take for example the abdominal area .. contain abdominal muscles .. Above these muscles no fat accumulated them .. If you do abdominal exercises .. it will only strengthen the abdominal muscles and amplified .. maybe .. but this will not affect the layer of fat over them. . exercise targeting muscle and not fat .. so it will not remove the rumen Once you have abdominal exercises .


What's the solution?

If you want to " convert fat to muscle " .. you have to walk on the paths .. The first is the way to burn fat .. The second way is to build muscle .. you have to choose one way for several months .. and then choose the second route ..

For example .. If you have a large amount of fat .. First , do a balanced diet that contains the right amount of protein .. and the amount of carbohydrates Mtosh useful .. and a small amount of fat .. and make a useful exercise in general ( they help you burn more calories ) .. and continued on until it reaches a relatively low percentage of fat .. and then follow a special diet to build muscle .. and certainly , do muscle building exercises in order to get the desired result .

Hence, we understand that the process of converting fat into muscle .. is only a rumor launched by the other in order to Aroyjoa their products .. but you can work in two steps separate .. ... burn fat and build muscle .. and you can not work with each other , but must be done one by one .

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What do you know about the sport of Kick Boxing?

Kick Boxing is one of those sports that have emerged recently , and had been widely diffused , to the extent that it has become difficult to find someone who does not know what the kickboxing.

In this Mufal will talk about its history , and some information about them . Follow us

Join the kick boxing: -

In the last century , famous for the East Asian countries sports that rely on the legs dramatically, either in the West were boxing is one of those sports deployed in abundance , and the idea of ??Cake Boxnaj simply is to integrate sports with each other , became possible to use punches or shots , meaning it was merging my sport of boxing and taekwondo .

The idea started in the seventies of the last century, when it was applied ( in America ) , met Like many people , and very quickly outweigh any human perception at the time , spread the sport around the world.


The style of kick boxing: -

Adopt the sport as we have said previously on the hands and legs , so they include most of the martial arts , where you can pay punches to the body or face, and also you can pay kicks both legs - the body - the face, and maybe this is why this sport Tnchehr such a widespread , where there are not many laws that limit their joy .


Areas which violates if beating them :

1 . The area behind the head

3 . Neck : front and side of the neck and behind the

4 . Trunk

5. Knee area


How the game ends: -

There are two ways to finish the match in the sport: -

1 - the final blow, a blow that paid to your opponent, and can not complete the game, then

2 - vote rulers: It happens if the game did not end with a knockout, the player who chooses the referees did fairly better match.

Recipes must be displayed by the player of the sport : -

This sport specifically require many of the qualities that should be displayed by those who practice , and these qualities : -

1 - Patience : It is not an easy sport , and the difficulty is that you will not learn easily , but must rehearse and rehearse , and after the passage of time getting the experience
2 - Strength: must possess sufficient strength in this sport , it must be Rklatk Tsudaidatk and decisive , and end the game
3 - Speed: Even if possessed strength , speed will not be able Without injury blow any opponent , so it must possess sufficient speed so
4 - Precision Shooting : What is the use of power and speed that you will go wrong target , the player must be the sport very careful to make repayment
5 - agility and reaction : In order to escape from the shots that you will receive, so you have to have a quick reaction

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What do you know about the sport of boxing

1 - its history

This game dates back to the year 3 thousand BC , there have been some sculptures in the Sumerian civilization , and spread from there to various parts of the earth , for example, in some ancient civilizations , was a scramble rivals with fists , until one of them kills the other .

The increased deployment, even if Alastqratian began their practice , and it was practiced putting gloves on his hands in order to protect it from the wounds.

But the sport was banned in 500 AD, and this continues until the ban Alqrt 18 , and in that century England opened the first private school to train boxing .




2 - weights boxing classes

Weight 48 - Light Fly

Weight of 49 - Fly

Weight of 52 - Rooster

Weight of 55 - Badminton

Weight of 58 - Light

Weight of 64 - light welterweight

Of weight - 68

Weight of 70 - the middle

Weight of 76 - Light Heavyweight

Weight of 81 - Heavy

Weight +91 - above the heavy


3 - conditions and laws

Boxers should wear sneakers , gloves that fit their weight ( Each weight has a thickness gloves size specified ) .

When the game starts , and an exchange punches , each punch is a valid point in favor of the hit , but there are areas of foreclosed beating out , and spoke to those carried out by the offense .


4 - How the game ends

Initially, the boxing match consists of several rounds ( 3-12 ) , and all -year round , ranging from 1-3 minutes.

There are three basic ways to finish a boxing match

1 - Knockout (KO): - This is the end, favored by many , they occur when a falling boxers , is not able to advance to the match-up

2 - TKO (TKO): - This occurs when the referee stopped the match , the fall of one of the players several times , but unequal match

3 - win the vote of rulers : - If a boxing match ended , the referees are to vote for a better boxer , and eventually end up the decision win one boxers


Benefits of Boxing

The sport of boxing are many benefits that accrue to those who practice , they give him great power , and increase speed to Kmath , and the speed of his response .

The sport of boxing help strengthen the heart , Vmarrietha and their training is very, very tired , not able to practice fully , but who has the determination .

Boxing is a sport of the task, and that there are many leagues have .

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How to reduce the risk of injury during exercises

If you go to the Hall of training you will definitely want to stay away from injuries as much as possible .. Some injuries may keep you for a period of 3-6 months for training and maybe more ... something that we do not want so downright Follow these instructions to avoid injury

How to reduce the risk of injury during exercise



1 - Do warm-up exercises :

First, before starting to lift weights .. then by running for 5-15 minutes at medium speed .. even if the goal of this movement is the warm up the body and make the blood move more quickly in the body ..
After running .. then go to the lounge DUMBBELLS , and carry very light weight .. do simple exercises such as exercises and Baaseibes Turaacepc and shoulders .. and move all your muscles with weights light .. This movement may take 3-5 minutes .. but you will not imagine their usefulness in keep you from injuries



2 - Do not lifting weights so heavy you :

Not a shame that you are lifting weights fit your body now .. on the contrary .. correct weight you can perform the exercise properly .. so the shape of the muscle will improve better .. as the appropriate weight you will not put pressure on the joints as if they put a heavy weight for example .. So always try to choose the appropriate weight .

3 - Do not train larger of energy :

Some people go to the lounge and exercise .. find it sitting there .. 4 hours , for example, in fact, the 4-hour time considered too big to perform exercises .. There are often higher incidence .. due to muscle fatigue .. so do 4 -5 exercises for the large muscles (such as the chest - back - shoulders ) .. and 2-3 exercises for muscle or small Kalpaaseibes Turaaseibes .. and therefore .. the train every day up to the 8 exercises



4 - Make sure you are properly exercise :

Use the coach in order to make sure that you are doing the exercise the right way to him .. because the error in the way the performance of the exercise may cause you to risk .. so no problem Bastdaak the coach to make sure you are doing correctly

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Video: Five excellent exercises for inflating the back muscles

If you want to increase the Dkhamtk .. and the magnitude of your back and increase the width of your shoulders .. you should take care of back exercises .. In this thread I brought you the video contains 5 excellent exercises in order to increase the magnitude of your back


Video: Five excellent exercises for inflating the back muscles

The Video We Prepare It .. It Will Come Soon..

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Five minutes to get attractive muscles of the abdomen

Abdominal muscles of the important muscle in the body .. They are also attractive form .. so you should work and attention where necessary training for these muscles in order to strengthen it.

This video was doing a variety of exercises belly within five minutes .. if you work 3-4 days a week with improving your diet, you will notice a dramatic difference in the shape of your belly in a short period and will become taut.

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21 reasons makes you buy the MULTI VITAMIN

21 reason makes you buy the MULTI VITAMIN

1 - Poor digestion process

Even with proper nutrition overall all the elements , lack efficient digestion process affect the benefit of the vitamins the body and is not chewing food well and the speed of eating of the most important reasons influencing the digestion process is difficult on the digestive enzymes dismantle cut eating large .

2 - hot coffee and tea and spices

Cause hot drinks in general and also pickles and condiments inflammation in the lining of the gastrointestinal tract and which in turn causes the lack of secretion of digestive fluids adequately , and thus take advantage of the lack of vitamins and minerals from whole food.

3 - Alcohol

Drinking alcohol harms the liver and pancreas and which prepare in a very important role in digestion and metabolism currencies and also causes inflammation in the lining of the intestines and thus poor digestion of nutrients

4 - Smoking

Smoking also harms the digestive system and increases the body's need for vitamin C , which in turn is important for the immune system

5 - laxatives

The use of laxatives cause many in poor digestion of vitamins and minerals because of the lack of time that it remains in the intestines and cause the loss of vitamins a, e, k and metals potassium , sodium and magnesium

6 - unhealthy diets

For example, a low-fat diet caused a lack of vitamins a, d, e in the body and must also be cautious when vegetarians specifically to avoid the decrease in group B vitamins in the body and which cause anemia

7 - Cooking

Cause cooking or heating food loss against heat sensitive vitamins and which ones b and c and e and also some metals , it is better heating steam

8 - food processing

Freeze foods or add preservatives to prolong her life caused the loss of vitamins b1, c, e

9 - food preference profile

Lovers example, white rice and white bread and sugar should also eat a set amount of B vitamins more to digest this food

10 - Antibiotics

Despite antibiotics to combat disease , it also kills the bacteria harmless in the intestines , which in turn helps in the absorption of group B vitamins

Food allergy is also an important reason for the use of Multi Vitamin It has an allergy against the lactose ( milk sugar ) cause a shortage of important elements such as thiamine and riboflavin and calcium

12 - poor agricultural soils

Not every good agricultural soils and has the all the necessary minerals for plants and also the use of chemicals is causing serious shortages in vitamins and minerals

13 - accidents and diseases

Cause surgeries to increase the body 's need for zinc and some other vitamins needed for healing and also broken bones need calcium and vitamin C , and it shows the importance of group B vitamins when injury and various diseases with zinc and magnesium

14 - pressure and fatigue

Fatigue , whether physical or mental increases the body 's need for vitamins B and C and also air pollution must with vitamin e

15 - the period of adolescence

Needs of the individual in this period for many of the nutrients the body needs to meet the rapid growth in both the growth of physical or mental or biochemical

16 - Lack of nutrition

Some go back to not eating too much even without the desire to lose weight

17 - Progress in the Age

With age increases the body 's need for many vitamins and minerals , whether the weakness of feeding this individual or to a lack of secretion of digestive juices in the body

18 - Lack of sun exposure

Less than the proportion of vitamin D in the bodies of people who are not exposed to the sun enough , and this vitamin is important to take advantage of calcium

19 - Individual Differences

Different jobs and lifestyles of many individuals and also the weight and the amount of use of the protein

20 - Lack of inventory Body

Although the body is unable to store some vitamins like a, e studies have shown that a lack of inventory when the majority

21 - Athletes

Even with proper nutrition when athletes need separate bodies to vitamins and minerals are the biggest

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The best exercises and tips and foods to increase height

Foods: -

There are many foods that increase or help to increase your height , you will remember some of them in this paragraph : -

1 - fruits and vegetables : they are very rich in vitamins and minerals that will help your body to grow properly
2 - chicken - fish : These foods are very rich in protein , and the protein of the things that help you grow and regulate various body processes
3 - red meat without fat : like chicken and fish , but they contain more of the amino acids are very useful in this regard
4 - calcium-rich foods : milk , such as , for example , handled 2 cups of milk a day will make you feel a difference during the period is not very long


Tips: -

1 - Do drink at least eight glasses of water a day
2 - Do not neglect any meal of the day and meals
3 - interested in breakfast , they are very helpful in this regard
4 - Try to get enough sleep as much as a day

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Video: Defense Ripper for the boxer Mike Tyson

Mike Tyson did not born like this he did not be able to reach such a degree only after exercises that may take decades ...

So do not give up and say that you can not achieve your goal .. everything has become possible these days


The Video We Prepare It .. It Will Come Soon..

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