Technique of exercises lunges back

The fall back, how to do it is what we will talk about today, dear friends. Hello everyone, I am with you again, and I do not know what kind of an article on my blog. You will learn from it how the attacks differ from usual attacks, what else there is a variation of attacks backwards, of course, the technique of the exercise will be described, well, in general – read on, and I’m sure you will not remain indifferent to the article. Begin?

Of the many exercises on the legs and buttocks, lunges occupy a niche of one of the most effective exercises in terms of acquiring beautiful priests and legs, increasing the strength or relief of these same parts of the body. Believe me, this can not be said about most other exercises, although they are necessary for the full effect of this basic exercise.

What distinguishes these attacks from ordinary attacks, and their other variation

The technique of the exercise itself differs only in a few points of motion, and so everything is the same. But these distinctive moments are precisely the features of the exercise. First of all, you will not have to step forward, but backwards, which is not very convenient for a person because of his body structure. Therefore, it is necessary to monitor the balance of the body, and this already includes the stabilizing muscles responsible for the balance, and efforts must be made to clearly coordinate the actions of the body. Already a plus. Further.

If the forward attacks can be done without returning to the starting position in front of the standing leg (we step forward with the foot and do lowering / raising in the attack until the end of the set), then in the attacks we will have to return the standing leg to the starting position from behind, because then the meaning of the exercise is lost.

It is also worth noting that the muscles of the legs and buttocks tighten differently in this exercise. This can be seen if you constantly “hammer” the attacks forward, get used to them, and after switching to attacks back – the same working muscles will be sick at first because of the unusual load.

As for the other variation of these attacks, I can say one thing: they can be done with steps backwards, that is, do not put the exposed leg back to the one standing in front, but do one more attack back in front, and so on. Such an exercise is worth doing after mastering the technique of simple attacks back, because in an untrained person the technique of falling back in step can be a “curve”. Then what is the use of it?

But on the other hand, this exercise in a more complex variation is simply incredibly “blowing up” your buttocks, dear girls, but I’m not talking about how your legs will be loaded.

Exercise Technique

Everything starts from the starting position. So it is here. The starting position is as follows: You just stand exactly on both feet, the feet are already shoulder widths, the socks look forward, the hands are freely lowered (if you do the exercise with extra weight) or stand on the belt. The back is straight, the head is directed forward.

Go backwards. Do a lunge back, bending, for example, the left leg in the hip, knee and ankle joints, and putting it on the toe from behind. The right leg (which stands still) is also slightly bent in the two upper joints. The position of the trunk, hands and head remains unchanged – they, like in the original position, do not bend anywhere and do not change their position. Too far to make an attack is not necessary – the quadriceps are less loaded, but close too it is not necessary – gluteus muscles are less loaded.

Move down-up. After all the above, bend the legs further in all the joints involved, bringing the knee of the hind leg almost to the floor (but not touching it). The position of the body remains unchanged. Similarly, do the reverse movements: first straighten the legs in all joints, and then return the left foot back to the right.

It is noteworthy that you can do this exercise first for one leg, and then for another (a set of eight, for example, repetitions on the left foot, then on the right foot), or alternately for both legs (a set of sixteen repetitions for both legs at once ). Both of these options are correct, if the exercise is correct.

What to look for

As I said, the body should not bend forward. Also, the lower leg of the front leg should not lean forward (the knee should not be in front of the foot).

With the legs retracted and lowered, you should breathe in, and when you straighten your legs and bring your foot to its starting position, exhale. Thus, the lungs with exhalation, as it were, help you, putting effort to lifting. This is especially true when using weights – rod (even in Smith), a dumbbell or something else. I advise you to read the article: how to breathe properly with physical exercises.

Before the beginning of the exercise, concentrate on the balance – this is necessary for the successful and correct execution and completion of attacks.

In addition to dumbbells in your hands, you can also use a barbell, laying it on your shoulders (conditionally) and controlling her arms. When using a bar with pancakes at both ends at least 10 kg, it is also possible to additionally include the muscles of the stabilizers of the upper humeral girdle.

This exercise can also be performed in the Smith simulator, where the fixed bar will not allow your body to bend forward, and the attacks will be as they should – not narrow and not wide.

Backstabbing back how to do is an interesting topic. As you can see, the exercise is quite complex, but equally effective, especially if you apply different variations. Subscribe to blog updates, leave comments and share articles with your friends on social networks. All the best.

Chicken Breast: Cooking Tips and Cooking Secrets

Hello, my dear fans of delicious food! I welcome both those who love cooking and those who love to eat. And today I want to share with you some secrets of preparing simple and familiar dishes. And for culinary creativity, we will use not some overseas and exotic, but the most usual and usual products.

 However, I will reveal the secret, for those who do not yet know: from ordinary food ingredients, a real culinary expert is always able to prepare something special. And the reason for our today’s informative conversation will be the interesting question of how to cook a delicious chicken breast? And most importantly: how to do it correctly, to please your own stomach and digestion of your friends and relatives.

Sacraments of daily cooking

I think that experienced housewives know that chicken breast is a fairly practical, profitable and delicious product for preparing everyday dishes.

Those who are not yet aware of the essence of the matter, probably ask: why? I will answer. Chicken meat is not easy nutritious and useful. This is a product that is always used in the kitchen, and it will satisfy the appetite of any of the family members with special requests, as well as lovers of densely stuffing their stomach.

What is the uniqueness of such meat? It does not contain carbohydrates and fats in large quantities, so it is suitable, for example, for those sitting on a strict diet. This product is not destructive and harmful subjects with sick stomachs, as well as family members who are eager to lose weight.

Chicken is just a find for a family with a limited budget, since by buying it, it is possible to cook simply wonderful, satisfying and cheap lunch.

Judge for yourself, when cooking chicken breast you get a beautiful broth, from which you can make just a stunned soup. Which one? Yes any: Vegetable, mushroom or vermicelli. And from the soft meat, which after all this will remain, create a delicious and nutritious second course. As a result: the whole family is fed to the heap for quite moderate money.

Treats that can be made from chicken breast

From boiled chicken pulp, you can prepare an original salad and a delicious culinary masterpiece with noodles or vegetables. Already cooked meat can bake with eggplant, zucchini or potatoes in the oven, cook pizza, create chicken pancakes, treat yourself to a casserole, for example, with cheese, pomegranate sauce or soy marinade, and cook trivial shawarma, after all.

But personally I am most warmed by the heart boiled chicken meat, cut into pieces and thoroughly roasted in butter. And after all of the above, you will agree, even if there are only ghosts in your house, will they not be satisfied with the dinner prepared by you?

Small process tweaks

The fact that the chicken breast is a necessary product in the kitchen, I think we have already found out. It remains only to understand and understand: how to cook it properly?

For a successful mission, I can advise you to take note of some subtleties that are very, very useful for all workers in the culinary field.

1. The most aromatic for the smell and taste of a hen, of course, is pre-grown not at a poultry farm, but first run around the yard with relatives in the village. Then they heroically give their lives in the struggle for the health and satiety of our stomachs.

But if relatives in the countryside are not observed, chicken breasts bought in the supermarket will do likewise. But such a product is prepared much faster, and a beautiful broth can be bungled from such meat in 20 minutes.

2. In order for the food to turn out as delicious as possible, it is better to use fresh chicken breast for cooking, because such a product is always better than frozen and lying for a fair amount of time in the freezer.

But if it does not work out otherwise, it’s better to unfreeze the meat gradually, first on the bottom shelf of the refrigerator, and then at the usual room temperature.

And in no case should you unfreeze the chicken under the stream of warm water. With this approach, you can not get a decent meal from this, if one may say so, the substance, because all the most valuable and delicious will irretrievably leak through the pipes into the sewer.

3. Many experienced cooks before cooking chicken meat free it from films and peel. And this is quite a good custom. However, it should be noted that in this case the meat will turn out to be more dry, lose flavor and richness, but will be less fatty and more dietetic. Hence the conclusion: the skin can be left, because it is not a fact that the end result will suffer from this.

4. When breaking directly into cooking, remember first of all that cooking a chicken breast is not easy to throw it into a pot of water and put it on a slow fire, as if you are preparing hard-boiled eggs.

Therefore, do not approach the process with primal immediacy. And do not start to do this, stupidly putting the chicken in the cold water from the tap. And to perform this ordinance to the exact opposite. That is: wait until the contents of the pan begin to boil, and when the first bubbles begin to bubble in, gently lower the breast there.

Is it important to fulfill this condition? Still would! And if you do not believe, then try it yourself, because with gradual heating meat gives its taste, surrounding it, the liquid, and itself turns out almost tasteless.

5. Cut into pieces of meat, too, I do not advise, it does not have the most positive effect on the final result. So, it is better to cook whole chicken breast.

Boil a chicken breast – it’s easy!

If you understand the subtleties of the process, everything else does not seem particularly difficult to you, just pick a suitable pan that should not be too big or too small. The main thing is that the chicken breast is completely covered with water.

How to determine the availability of the product? In appearance. When the meat becomes loose and light, it means the end of the process, and you can soon remove the pan from the fire.

Typically, the duration of cooking by duration does not exceed half an hour. Five minutes before the preparation, the broth should be salted, and together with the salt it is better not to forget to put a few peas of black pepper and a couple of laurel leaves. That’s all the tricks!

Something else? Yes of course. To top it off, from the heart I advise you to cut chicken meat in small slices and add some garnish, for example, pasta, vegetables or porridge. And it will be much better if you use all this in a fresh form. So it will be tastier and more useful.

Well, I do not seem to have forgotten anything. Something you want to add? Please, always once your additions and comments on the topic: how to cook a delicious chicken breast? And finishing my culinary story on this tasty note, I propose to subscribe to the update of the blog. And do not forget to share your impressions with friends on social networks. All the best!

What muscles work with deadlift?

And again, hello. I want to thank everyone who looked to me “for a light”. Today you will find out what constitutes a deadlift, what muscles work during this exercise, and you can get useful tips that simplify your workout.

I do not claim the role of Columbus and I’m not going to “discover America” about the fact that it is the basic exercises that maximize the muscle mass and stimulate a lot of muscles and muscle groups. One such exercise is a deadlift,

That “she” is, racks and stuff

This basic exercise is very popular with representatives of power sports because it involves, roughly speaking, almost the entire body. Yes, some small muscles do not participate in the movement, but 95% of the muscles of the body, one way or another, contribute to the exercise. Some act as muscle stabilizers (responsible for the balance), while the latter directly affect the weight gain.

By the way, the deadlift for girls is an excellent tool for correcting your own figure: priests, all planes of legs, back and abdomen.

There are several ways to accomplish a deadlift, more accurately to use when performing several racks (legs sets). The most common was the so-called classical stand: the legs are shoulder width or slightly narrower, the socks look straight or slightly to the sides, the knees are not bred in the sides when the legs are squashed and straightened. If you hear an expression like “pull the classics” or “classics”, then rest assured that this is a classical setting of the feet.

The second rack is called the sumo rack. Its name was given to the production of the legs because of the fact that before performing the athlete’s feet are almost as wide as possible. This, on the one hand, is good, because the amplitude of motion is significantly reduced (the distance from the floor to the lifting of the bar, rectification of the back is reduced by one and a half times). On the other hand, this starting position does not suit everyone. But for the sake of interest, try both, and choose for yourself the most convenient.

The grip of the bar may be of the same name and different. The difference between them is that in the first case, the arms are taken for the bar equally, and in the second one in different ways (one of the hands is in reverse grip). Again, a different grip causes difficulties for beginners.

It is interesting that the deadlift has a variety – Romanian or dead deadlift. This is already a full, independent exercise, but the principle of exercise is very similar. In addition, deadlift (or traction on the straight legs, as it is also called) is often used as an additional exercise after the usual deadlift.

Tips for Beginners

Decided to gain weight? Correct solution. But do not waste time learning from your mistakes. Listen to a few tips that will facilitate the whole process of training.

Often an athlete can perform more repetitions in the approach than what is actually obtained – the brushes do not give. That is, they unbend, although there are still forces to repeat the exercise 2-3 times. The problem is very common. Do not use belts (or straps) to fix the bar on your hands. Thus you can not train the grip strength and your brushes. If there is such a problem, do exercises from arm wrestling or armlifting training programs.

Do not put anything under the bar (usually a rubber platform). This raises the bar to some height, and, therefore, it will be easier for you to do the exercise – the amplitude is less. It can play a cruel joke with you if you are, of course, performing. They do not allow “pads”, and you will not be accustomed to such an amplitude of movement – to lower it, it will need to be lower.

Also, do not perform the exercise in any horrible shoes. It is better to fork out for shoes with a special, measured outsole (rods, for example). Believe me, it’s better to pay with money than inconvenience in training.

Do not take a lot of weight at once. First and foremost, focus on the technique of implementation.

As for the position of the body, always keep your back bent or at least straight – it will allow you to maintain health and avoid injuries to the back and spine, and even more serious injuries. I’m talking about hernia.

After the set is complete, do not straighten out sharply: straighten your back and legs smoothly and slowly. With sharp straightening, dizziness often occurs, which can lead to loss of consciousness. This is due to changes in pressure on the internal organs and blood vessels.

Well, if you use Romanian draft, your legs should not be very straight. Bend them slightly in the knees, otherwise you risk transferring the entire load to the joints, and not to the muscles of the legs, as expected.

Muscles working during traction

Let’s start with the most obvious. Muscles of the legs and buttocks:

  1. Large gluteal muscles (that same sacred part of the body for girls);
  2. Quadriceps muscles of the legs or quadriceps (all the heads work, after all two pairs of joints – the hip and knee) are bent;
  3. Biceps leg muscles or hamstrings (for the most part, the lower head works, the upper one is more involved with traction on the straight legs);
  4. Calf and soleus muscles (mainly statically loaded);
  5. Small leg muscles (involved in the work of “trailer” biceps and quadriceps);
  6. Deep (skeletal) muscles of the legs.

Muscles of the press and waist:

  1. Extensors of the back;
  2. Rectus abdominis (lower section);
  3. External oblique abdominal muscles (responsible for the balance).

Muscles of the trunk:

  1. The widest back muscles;
  2. Large round muscles;
  3. Trapezius muscles;
  4. Rhomboid muscles.

Naturally, some hands and arms, or, more precisely, forearms and brushes get some load, because they are not responsible for holding the projectile. But about the growth of these muscles can not speak.

So, I hope, I was able to answer what is the deadlift, what muscles work in the performance of this multi-joint exercise and give you some valuable advice. Leave your comments, subscribe to blog updates, share articles with friends on social networks and be athletic. Good luck.

Top-7 products that help metabolism and lose weight

The effectiveness of the fat burning process depends on many factors. You should pay attention and the regime of physical activity, and the amount of rest, and nutrition. In any process of losing weight, 70% of the result depends on the correct diet and only 30% on sport. Therefore, it is very important to adjust your nutrition in such a way that the body simultaneously receives all the necessary vitamins and minerals and gets rid of fatty deposits. A key innovation in such nutrition should be foods that accelerate metabolism and burn fat.

What you need to know about fat burning?

And so you, having decided to seriously take up your physical form, sign up for the nearest gym and decide to radically change your life. Naively assuming that the fewer products you consume, the faster you lose weight, you severely limit yourself in many products. You refuse sweet, flour, fatty, from many sweets and a lot of favorite food. If you choose this way, do not be surprised when the process goes backwards. And in a few days or weeks there will be a “food” breakdown and everything will have to start again.

To prevent this from happening, while losing weight and fat burning was painless and did not cause a constant feeling of hunger, the main principles of fat burning should be taken into account:
1. you need to spend more calories than to consume;
2. The diet should include products that accelerate the metabolism.

As you can see, everything is simple enough and you do not have to exhaust yourself with rigid diets and restrictions. Many are alarmed by the first point and a logical question arises: how can you spend more calories than you eat without reducing the amount of food you eat? The answer is simple – it is worth getting acquainted with products that have a negative calorie content.

Products with a negative calorie: true or myth?

Hearing the phrase “negative caloric value”, do not think that these are foods that burn fat. Such in nature does not exist and it is not necessary to hope that by eating grapefruit lying on the sofa, you can lose weight. Products with a negative caloric content are products that have fewer calories than the body’s energy costs to lose weight. What does it mean?

For example, such a product is an apple. When you eat an apple, you spend more energy on processing it than you get from it. It’s simple. The list of such products is wide enough and allows replenishing the diet with different foods, which will overcome the feeling of hunger and saturate the body with vitamins, minerals and essential elements.

Advantages of products with negative calorie content

If you still doubt that this food is really useful and will help you lose weight, I will try to convince you otherwise. Here are some advantages of this food:

  • The stomach does not stop, but constantly busy with the processing of food;
  • You are less likely to feel hungry;
  • Such a diet is easier to tolerate from a psychological point of view, because between meals does not pass a lot of time;
  • Products with a negative caloric content are saturated with many vitamins necessary for the body;
  • The choice of products is wide enough so that everyone can choose something to their taste.

As you can see, this method is much more pleasant than exhausting diets and constant restrictions. Sensation of satiety allows you to feel more confident and avoid unwanted failures.

Let’s pay attention to 7 main products, which should be included in the diet for people who want to lose weight.

Top-7 products that accelerate metabolism and burn fat

Some foods are consumed in their entirety, some are added as spices. Everyone can find something for themselves and supplement their diet with useful food. Consider the 7 main products that will help in the fight against fat:

№1. Grapefruit.
Honored ranked first in the ranking of products with a negative calorie content. It perfectly satisfies the feeling of hunger, lowers the level of insulin in the blood. It is used to purify the body of toxins and toxins.

№2. Broccoli.
Also helps to get rid of toxins, saturate the body with vitamin C. They can be consumed in any form and as part of many dishes. Caloric content of the product is only 30 cc in 100 grams.

№. 3. Green tea.
When losing weight, they are recommended to replace coffee and tea with sugar. This drink accelerates metabolism, fills with energy and invigorates.

№4. Cabbage.
Stimulates metabolism, leads to a tonus of the digestive system. It has very few calories and it is easy to saturate, you can use in any quantities.

№5. Celery.
In its composition has many useful elements: vitamins B, E, potassium, magnesium, phosphorus, ascorbic acid. It stimulates the digestion of food, is an excellent addition for many dishes.

№6. Berries: currants, strawberries, raspberries, blackberries.
In its composition, these products have many vitamins and nutrients, they improve the skin condition, eyesight and strengthen immunity. Berries are great for snacking, they satisfy hunger and stimulate the digestive system.

№7. Water.
The last place in our list, but not in importance for health and beauty, is water. It is recommended to drink 2 liters of water daily.

This is not the whole list of miracle products, but only the most popular ones. I am sure that, after being carried away with such nutrition and proper weight loss, you will discover a lot of useful food for yourself.

Additional recommendations

Do not think that, using only apples and broccoli, you will quickly reach your goal. Follow simple recommendations that will help you to achieve your cherished goal faster and strengthen your health:

  1. Eat often, but in small portions. Include snacks in your diet, the stomach should be constantly in work. It is better to eat more low-calorie foods than once, but greasy and harmful.
  2. Go in for sports. It is enough to introduce in your life training 2-3 times a week for an hour. Within a few weeks, the first results will be visible.
  3. Use proteins, fats and carbohydrates in a competent ratio. On the Internet, there are many applications that you can download to your phone or tablet and use them to monitor the intake of calories in the body.

And most importantly – have patience. Diets will help you lose weight in a week, some get rid of up to 10 kg in 7 days. But this causes great damage to the body, and after returning to the usual diet, the lost weight is doubled.

Sport and proper nutrition require time and patience, but the result is worth it to wait! Be healthy, do not lose motivation and subscribe to updates to my blog. If you have thoughts about losing weight or you know something interesting, about foods with negative caloric content and losing weight, leave comments under the entry. Till!

Fish oil – than useful for men

Friends, good afternoon! I’m glad to welcome you all here. Today I want to talk with you about “The benefits of fish oil for men.” In my opinion, this is one of the most useful additives for a person who wants to protect their health. Do not you think so? Then you urgently need to read this article.

Composition and benefits

Fish oil is a dietary supplement that includes two types of essential fatty acids – alpha-linoleic acid, as well as LA (linolenic acid).

The synonym is ALA = Omega-3 fatty acids, and LA = Omega-6. These fatty acids are not synthesized by our body, we need to receive them from the outside. These acids contribute to:

  • Improved joints and ligaments (this is especially important for people who are involved in sports, this will prevent you from injury, and add elasticity to your ligaments).
  • Improved lipid profile.
  • Improving the production of testosterone (one of the major male hormones).
  • Improvement of the brain work (they preserve the flexibility and elasticity of the membranes in the first place of the brain.) If a shortage of fatty acids is found, the quality of the membrane can change, resulting in a decrease in the cognitive abilities of the individual, damage to mental activity, a violation in the volitional sphere, as a result, the possibility of depression is increased).
  • Reduces the viscosity of the blood, resulting in improved pressure in men.
  • Increased bone density (a note to young mothers, this property is important for your children).

Already convinced of the benefits of fish oil for men? If not, then continue and here’s a series of conclusions about its usefulness.

Fish oil protects against schizophrenia

Employees of the Melbourne Institution together with workers from the Vienna Medical Institution conducted a fair number of experiments with omega-3 polyunsaturated fatty acids. The first experiments gave us that omega-3 restrains the development of the disease, and from another aspect, in persons suffering from schizophrenia, the degree is sharply crumbling.

The new experiment involved a fair number of new recruits aged 12 to 26 with the first signs of the disease: for example, several had auditory hallucinations (“voices in the head”), but they lasted only a couple of days, the rest seemed that some or Something tries to harm them, these thoughts were lucky enough to quickly break off. Often these symptoms are less than a year later, they become real schizophrenia.

Half of the people during 4 months were given capsules of fish oil, concentrated omega-3, the second used a placebo, there was only a smack from real fatty acids. Subsequently, the course of tablets for recruits experimented for almost 8 years.

The results were as follows: schizophrenia only got sick of 10% of those people who consumed fish oil, and 40% of those who consumed placebo. The results of the experiment were fully published in the records of Nature Communications.

Omega-3 has a big advantage over ordinary antipsychotic drugs, their advantage is that from people with omega-3, there is no increase in cholesterol, no weight gain, no threat to diabetics.

How much to use?

Dosage for an ordinary man should be 1.5-2 grams per day, if you take 500 mg capsules, then it’s 3-4 tablets. For men who exercise, it is better to take 2.5-2.8 grams. To protect your joints and strengthen them.

Side effects

They can be, only in case you strongly overdo with taking omega-3. It is not recommended to take fish oil to people who suffer from “pancreatitis”. It can also be a vitamin poisoning, it contains vitamins of groups A and D, an excess of them can harm your health. But if you follow the rules that are described in this article above, then everything will be fine with you.

In conclusion, I want to thank everyone who has read this article, I hope it was useful for you and everyone for himself stressed something from it. Subscribe to my blog, tell your friends, share this article with them, leave your comments, it is very important for me to know your opinion. Once again, thank you very much for taking the time to see you again.

Increased testosterone in women

Hello friends! Here and again we are together on the most interesting and informative page about health, sports, proper nutrition, healthy lifestyle. Sport so densely entered into our lives that many of us no longer represent our existence without it. This applies to both men and women. More and more women are engaged in “male” programs, often achieving better results than males in the same weight category. But, no matter how we measured our strengths in rights and abilities, we are all different (and this can not but rejoice), and the systems in our organisms work with some differences – which is good for men (I’m talking now about the approach to nutrition, Loads), it is not always beneficial to women, and vice versa. So, let’s talk today about one particular such difference – testosterone, namely, on the topic: elevated testosterone in women causes and consequences.

Testosterone levels in men

Of course, we all hear and use this word many times in our vocabulary, but I will once again remind you what it is – testosterone, and what it is eaten with.

So, this is the main male hormone, which is produced in the testicles, adrenals and liver, the appearance of a man depends on it (more precisely, on its quantities in the body): developed musculature, broad shoulders, narrow pelvis, abundant hairline, low voice, As well as sexual behavior, concentration and the amount of semen in men, libido.

With your strengthened musculature, say thank you first of all to this hormone, because the more testosterone in the blood, the faster you manage to increase muscle mass, and the stronger your muscles and the more muscle, the more active the hormone synthesis occurs, that is, it is produced more quickly and more.

The peak of activity of this hormone in men comes in 16 – 28 years, with time decreasing, carrying with itself negative consequences in the form of bad mood, reduction of an erection, feeling of uncertainty and inferiority.

Do not be afraid! To raise the level of testosterone in the blood is possible! This is proven in practice, and here are three basic rules for how to do it:

  1. Sports, Sports, Sports and Sports! Yes, it is physical exercise that helps to raise the level of the hormone and support it. So, kettlebell help you and a bicycle in addition;
  2. Abuse of alcoholic beverages. Alcohol not only provokes a set of excess weight in the form of a fat layer, but also has a disastrous effect on the content of testosterone, lowering its level;
  3. Good, right emotions. For example, from an exciting movie or watching a match of a football team.

Testosterone levels in women

And now about the ladies. You are now most likely to be surprised, but in the female body testosterone is also present and in sufficient quantities, is produced in the ovaries and adrenal glands, and responds, in the main, to the libido and the muscle-fat mass of the body.

The level of the hormone, as well as in men, varies throughout life, and the peak of its content falls on 25-35 years, as well as the period of menopause and pregnancy. Being in norm, testosterone is responsible for the formation of the right “female” skeleton, takes part in the working capacity of the mammary glands, insures against unwanted osteoporosis.

Signs and external indicators of increased testosterone in women

The problem occurs when the testosterone rate increases dramatically. External and internal manifestations and indicators of this can be:

  1. Excessive hair growth in non-native places (on the face and chest, for example);
  2. Increased dryness of the skin;
  3. Change of voice (to a more rough);
  4. Disproportionate physique (like a man’s, with a massive shoulder girdle and a narrow pelvis);
  5. Violation of the menstrual cycle or the termination of menstruation in general (of course, this can lead to infertility);
  6. Increased libido;
  7. irritability;
  8. Development of diabetes mellitus;
  9. Disturbance of normal sleep.

Causes of increased testosterone in women and ways to combat it

The causes of increased testosterone may be in the wrong, unbalanced diet (long-term diets, the exclusion of products of animal origin), heredity, the side effects of the use of medications.

There are ways to help fight high testosterone levels, here are some of them:

High-grade food.
In the diet of a woman should be not only vegetables and fruits (concerns vegans or women who constantly sit on diets), but also protein in the form of a piece of meat, white bread, salt, sugar, honey, vegetable oil; As well as products containing tarragon (soybeans, beans, rice, wheat, cherries, apples);

Scientists have found that with regular yoga exercises, the level of testosterone in women’s blood stabilizes, and the hormonal balance is normalized;

The use of herbal decoctions.
Such as: licorice root, bug-keeper, angelica, evening primrose, evening primrose and others;

Of course, this method is acceptable only if you are in the hands of a professional.


Increased testosterone in women causes and consequences is a serious matter, in some extremely severe cases can lead to the formation of malignant ovarian tumors or to a disease such as Cushing’s syndrome, and this is already a direct threat to life.

Therefore, it is very important in time, noting the signs of a high content of the hormone, to pass the analysis and, having turned to a specialized medical institution, to undergo a course of hormone therapy.

There are certain rules for passing test for testosterone, which should be strictly adhered to (analysis is given on the 6th day of menstruation, 12 hours before delivery it is impossible to eat or drink anything except water, exercise, sports and smoking are also excluded). The raised hormone during pregnancy does not carry a special threat, although it can exceed the norm by 4 times, but it is still desirable to monitor its deviations.

Take care of your health, friends! Subscribe to my blog and share information with friends on social networks. Leave your comments on this topic, I’m sure you have something to say …

Products with a high content of calcium

Good afternoon, dear readers! Today we are discussing the benefits of the well-known chemical element Ca (Calcium) for our health, find out which foods are rich in calcium and how they are recommended for healthy living and normal functioning.

This chemical element is not just important for us, it is indispensable for the normal functioning of the body, its presence is necessary throughout our life.

Perhaps, my dear readers, for you it is not new that thanks to Calcium substance our teeth and bones remain strong, hair – healthy and strong. What can happen to us in case of a lack of such an important material? In addition to bad teeth, their diseases and loss, weakness, fragility and hair loss, people still face such troubles as osteoporosis, osteochondrosis, and for young children – also rickets.

In general, the weight of Calcium in our body is about one and a half kilograms, or on average two percent of the total mass. This, perhaps, is the record for all the chemical elements from the periodic table present in the person.

Blood and intercellular fluids contain about one percent of this macronutrient, which plays a huge role in the work of the cardiovascular and muscular systems, ensuring proper blood supply to all organs and tissues, and also influences nerve impulses in the body, stimulates memory, improves blood coagulability, carries out Protection of cells from free radicals, prolonging youth.

Consequences of a lack of Calcium

I have already told a little about common diseases above in the absence of such an important component. If you are not very impressed with this, we will once again go into more detail about possible negative consequences:

  • In the event that the child does not receive the required amount of Calcium – it grows weak and frail, because the muscles of such a child can not develop normally;
  • The immune system suffers, the ability to resist various kinds of infections decreases, a person often and seriously ill.
  • It can be difficult to undergo allergic reactions.
  • There is a predisposition to skin diseases, rashes and dermatitis.
  • Skin loses its elasticity, and if a person grows thin, his appearance is severely affected by this – the skin becomes saggy, flabby.
  • Women with a lack of useful mineral matter are particularly at risk of developing osteoporosis during menopause due to active decay of bone tissue during this period.

What food should you eat?

Perhaps enough negative, we will not be more about the bad. Let’s talk more about what kind of food should be given preference to always remain healthy, cheerful, beautiful and happy.

  • First of all, you need to pay attention to vegetable food, namely seeds, nuts and beans. Beans, peas, poppy seeds, almonds, sesame seeds, soya, lentils, peanuts, cashews and other similar goodies not only bring pleasure, but also are important suppliers of valuable “building material” for our body.
  • In addition, a favorite macrocell is rich in somebody, and some hate milk, as well as hard cheese, cottage cheese, sour cream, yogurt, kefir and fermented baked milk.
  • It would be superfluous to use fresh greens and broth of rose hips.

Now I will have to destroy the myth firmly entrenched in the minds of many people that Sa is in large quantities found in meat and fish. In fact, this is not so. This macrocell really fills the organisms of animals, birds and fish, but it is contained not so much in the cells as in the blood plasma. Therefore, cooked meat and fish food will not solve the issue of replenishing the substance of Ca in your body. The exception is sardine. This fish is worth eating more often.

It should be mentioned such a nuance as the bioavailability of this macronutrient. You can eat enough of the right food, but this will not do much, since the desired element will simply not be assimilated.

For good digestion, foods rich in the substance of Ca should be combined with foods that contain magnesium, ascorbic acid, vitamin D.

Magnesium is sufficient in such products:

  • In nuts (almonds, cashews, cedar, peanuts, pistachios, hazelnuts);
  • In cereals (buckwheat, millet, oatmeal, barley, corn), legumes (peas, beans);
  • In sea kale, wheat bran, milk, cheese;
  • From greenery it is necessary to pay attention to dill, kenzu, sorrel.
  • Fruits containing magnesium – dates, bananas, avocados, persimmons;
  • From vegetables is useful beets, potatoes, Brussels sprouts.

In turn, magnesium is better absorbed together with vitamin B6, which is also much in legumes.

Vitamin D or cholecalciferol is found in large quantities in fish oil, as well as in seafood – herring, cod, halibut. The cod liver is especially rich in them. In addition, the need for cholecalciferol can be filled with the use of oatmeal, parsley, potato, horsetail. True, in plant foods it is not so much as in fish and meat. Often, vegetarians who do not receive this important vitamin suffer from loss of strength, lethargy, drowsiness, weakness.

From meat it is necessary to give preference to chicken, beef and pork liver. Useful sour-milk products, eggs, butter. Cholecalciferol can be obtained not only from food. Regular stay in the sun stimulates the production of this vitamin.

As for ascorbic acid or vitamin C, it is most likely to contain fruits, vegetables and berries. To allocate stands a dogrose (especially it is good in a dry kind), red pepper, sea-buckthorn and black currant. In these products, the highest concentration of ascorbic acid.

What is hypercalcemia

So, and finally, it will be superfluous to mention such a fact as hypercalcemia. As they say, everything is good in moderation, and the surplus of Ca in the body also has its negative consequences.

With hypercalcemia, a person often experiences nausea, vomiting is possible. Appetite disappears. The chair is broken, in particular, many suffer from constipation. The work of the heart, kidneys, nervous system worsens.

Excess calcium accumulates in the kidneys, and this can cause a disease such as urolithiasis. Because of the settling of the macroelement on the walls of the vessels, their constriction appears. Suffer and muscle tissue.

At different ages, a person needs different doses of Ca supplement per day. So, children are recommended from four hundred to eight hundred milligrams per day, an adult needs an average of eight hundred to 1,200 milligrams of calcium per day.

I hope that today I managed to fully answer the question of the benefits of calcium in human life, what foods are rich in calcium and how much it should be consumed. If you want to express your opinion about the article, leave comments below, and also share articles with friends on social networks, subscribe to our updates.

How to understand that you have a stretching leg?

Oh, hello, friends. I am glad to meet you again. Right now, please remember, did you have any injuries? Well, just accidentally received or during work, perhaps training? Why do I ask … The theme is just this today: “What to do when stretching the ligaments of the foot.” Quite interesting, I believe, and therefore I’ll tell you everything that will help you understand the reasons for getting this injury, as well as ways to counter it.

It is not uncommon for our joints to be subjected to heavy loads, and this can lead to certain problems. One of these problems is stretching ligaments, because the ligaments are part of the joints. It is noteworthy, but a stop (or ankle) is a place where the muscles of the legs do not receive their dose of trauma when the ligaments are stretched. Although in all other cases this happens. Apparently, this is a certain feature of our body, structure. So why do stretch stops occur “very often”?

Really, why?

There are several reasons for getting a partial ligament rupture. As you have already understood, when stretching, the ligaments are broken only partially, but this is enough to get a bunch of problems, inconveniences or limitations (for example, in training).

The first and most common cause is sudden “crashes” of our body: falls, unnatural bending of joints, stroke and the like. It is because of such unforeseen and unpleasant situations that a person has to suspend himself in almost all physical activities – work, sport, walks, hobbies. The reason for the reason (if I may say so) … okay, I’ll say it differently. A prerequisite for the cause may be uncomfortable shoes, walking or running on an uneven or slippery surface.

The second reason is the instability of the joints. That is, perhaps earlier a person had already received similar stretches or more severely injured the lower leg, which subsequently later again led to stretching.

Another reason may be the initial weakness of the ligaments (congenital or acquired due to low mobility of the person). If a person sits at home more, does not go much, then it is not surprising that stretching the foot for him is a common thing.

Another fact is that with frequent such stretches a guy (or girl) can not feel such symptoms as pain, swelling, discomfort in movement. Well, behold, I ran a little forward, and “merged” several symptoms of sprain.

Symptoms of “own person”

In the first few times, the stretching of the ankles can have a whole range of symptoms at once, and later only a few (well, I mentioned this a little earlier).

With very strong stretches, there may be acute pain (constant or with support on the injured leg), swelling of the entire joint, bruising (bruising or internal bleeding without damaging the skin), severe discomfort and pain in the leg, significantly reduced amplitude of joint movement (when you do not You can move the foot in the same way as before), instability of the joint (when you can stretch the same leg once again after stretching, for example).

Less severe stretching can do without acute pain (only a small aching), without swelling, without bruising, but with some inconvenience when walking and with the possibility of re-receiving the same injury.

People who have sprained ligaments of their feet are a common thing, as a rule, do not experience any great difficulties due to trauma. They generally can not attach importance to this, without feeling any pain, not seeing swelling or blushing of the skin. But all this does not mean that you do not need to heal or at least strengthen the ankle joints.

The very frequency of stretching indicates that the ligaments are weak and require attention.

In short, the symptoms can all manifest themselves in different ways, and this depends on the degree of trauma to the legs. Someone is more lucky and he will forget about the incident in a couple of minutes, and someone will have to tinker with his feet for several weeks before they begin to function properly. In any case, stretching the ligaments is not a minor scratch from the claws of a domestic cat.

What to do in this case

If you are not lucky, and you still stretched (torn) your ligaments, the first thing you need to do is sit down and relax the “emergency” leg.

Since my blog on sports, it is logical to assume that this unpleasant situation happened in the gym, fitness club, sports complex or other similar wellness institution.

So, you sat down and unloaded your damaged leg. Next you need to find something cold.

Ideal option would be ice. Since in a more or less normal gym there are refrigerators with chilled drinks, you can attach them to the stretching place.

If you are dealing with ice, then do not apply it directly to the surface of the skin – first wind your foot with a towel, and then lay ice.

The next step is to fix the lower leg. Suitable tight bandage or elastic bandage. Do not overtighten: the dressing should sit tightly, but not too tightly to not squeeze the blood vessels.

I advise after that if the case is serious (with swelling, bruise and acute pain) and “smells of kerosene”, immediately stop exercising and go home. If you continue, you do not know what it will turn out for you. “Miser pays twice”. Do not go home on foot: for the joint is now important peace. It is better to call a taxi or ask a friend (loved one, relative) to pick you up.

Arriving home, take a reclining position, in which the injured leg will be slightly higher than your chest (heart). A smaller blood flow will somewhat reduce the swelling of the leg.

You can walk without limp in 2-3 weeks with due care and rest. It is important that you see the doctor, and prescribed everything necessary for recovery. If you decide to do it, then my advice to you is – do not load the ankles, for now.

Well, I did everything I could. You received recommendations, and I was satisfied that I could at least partially help you. Subscribe to blog updates and leave your comments. And also do not forget to share your article with your friends. Take care of yourself.

Myths about sports nutrition, is protein good or bad?

Hello, dear subscribers and readers. Many people ask me: “Is the protein harmful?” I will try to answer it, and also soften some stereotypes and myths about sports nutrition. I will not write the introduction for a long time, I will immediately get down to business.

Let’s first find out what sports nutrition is for you personally. No, not that it is in truth, but specifically for you. How do you feel about protein, for example? He for you is “chemistry”, as they used to call it “know-it-all”? If not, then be sure to read the article to the end, and if so, then listen to more such “omniscient” ones. It’s like getting advice on real estate from a homeless person. I think, you understand what I mean, and without resentment – just expressed my opinion.

Protein – chemistry or not?

Protein is not chemistry? No? And why then the protein can cause doubts about its belonging to natural products? After all, protein from English is translated as protein, and foreigners (not residents of CIS countries) are in no doubt.

Protein mixed with flavoring, defoamer, dye and other additives abroad is called WHEY, so there is also no association with chemistry.

Someone may argue that the dye, flavor additive – it’s all chemical compounds. Yes it is. But believe me, in the usual all packaged milk or boiled sausage, these additives are many times greater. But these products for some reason do not cause fear among parents of teenagers who go to the “simulator” and want to buy themselves a protein.

Protein in its pure form is a modified milk, or egg whites, or soy protein.

After all, as you know, there are several types of proteins, and they differ not only in the basic ingredient, but also in the way they are used, and in the tasks that are being performed. An example is the usual whey protein and casein – the first is absorbed quickly, the second is slow, which affects the time of reception.

Ahead of the questions of some types “Why change the protein?”, I will answer the question with a question: “Why do you take vitamins?”. Probably, then, that there is no possibility to consume a sufficient amount of greens, vegetables and fruits to provide the body with all the necessary trace elements. So the protein is taken in order to saturate the body with protein, when it so needs it.

Again, some may argue that it is better to eat a natural product such as meat or boiled eggs. Yes, it would be great to eat meat all the time, but there are several so-called “BUT”:

  1. High cost of meat or other protein in comparison with protein;
  2. Inconvenience of reception (it is necessary to prepare in advance products, to carry with itself on training and other);
  3. The rate of assimilation of the protein is much larger, it does not need to be split long;
  4. Simplicity of cooking, reception and, as a result, saving time.

Other sports supplements

As for other sports supplements, for example, creatine, fat burners, weight gainer, vitamin-melatonin or tribulus, the situation is similar here. I’ll tell you briefly.

Creatine is a natural chemical compound that is contained in large quantities in our body, but it does not even suffice to perform a long work. Therefore, creatine monohydrate is used.

Gainer is generally a mixture of protein (or amino acids – depends on the price of the product), creatine, and carbohydrates – maltodextrin. All these are natural compounds despite complex names.

A tribulus is generally grass. Yes, it has a tablet form, but it does not mean that it is chemistry and it is harmful. It’s just pressed grass in a convenient form for swallowing. All. Nothing extra.

Another thing is counterfeiting or counterfeit products. There, of course, anything can be put together. Probably you heard on TV about the scandal with dope meldoniyom.

But all the same we will pass directly to the harmfulness of the protein.

Is the protein harmful?

I think that from all of the above, I already understood what kind of an unambiguous answer I wanted to give – no. Protein is absolutely harmless, if, of course, it is not overdue. And then in this case you are not waiting for global health damage, and a slight indigestion. Well, you understand what I mean.

Well, especially for those whom I have not yet convinced, I will give one more argument-comparison. Let’s take meat again – the easiest way to get protein. When you eat it a lot, do you have any negative consequences? Well, for example, hands refuse, health deteriorates, there are chronic diseases? The maximum that awaits you is overeating.

So, no such effects and protein does not cause, does not affect the potency, as many men fear, does not destroy or upset internal organs and systems. This is all there is. Moreover, even overeating is not terrible.

However, I highly recommend that you do not consume a lot of meat to people with a weak heart. Do not ask why, go and consult a doctor.

In a day our body is able to take a certain amount of protein – 3 grams per kilogram of your weight. All the surplus he simply does not absorb and displays in a natural way without any consequences.

I do not know how else to prove to you that the protein is absolutely harmless, if it is of high quality (from a well-known manufacturer, with quality marks) and has an adequate shelf life. Therefore, I am always surprised by a similar question, which I decided to deal with finally.

Do you still think about whether the protein is harmful? Write in the comments still some myths about sports nutrition, I’ll try to confirm and dispel them. Well, I was pleased to “chat” with you.

Subscribe to blog updates, and also tell the truth about the protein to your friends in the social network. Networks, by sharing this article. Everyone is happy, all for now.

What is facebuilding? Exercises for the face at home

Hello, dear readers, I am glad to greet you on the pages of the blog! Have you heard anything about face-building? Exercise for the face at home allows you to maintain the elasticity and elasticity of the skin. Selecting only half an hour a day, you will soon find a young, fresh and radiant face!

Description of facebuilding

Gymnastics appeared in the middle of the last century, the most widespread in the last 10 years. It is aimed at eliminating facial wrinkles, which are not able to cope with everyday mimic movements.

They take about 30 minutes a day (preferably split twice: 15 minutes in the morning, 15 in the evening). It’s not that long to get a smooth and radiant skin, is not it? You can see the first results in 7 days! But remember: to fix the effect, you need to continue the exercises for 3 months.

I recommend taking a photo “before” and “after” classes, you will be amazed! The gymnastics acts on a zone of a forehead, a mouth and a neck, the skin around of eyes is tightened, fogs are refreshed.

Rules of home facilitation

Adhering to the following rules, you will quickly achieve the desired result, and the process of doing exercises will be more enjoyable:

  1. Be sure to cleanse your face before gymnastics
  2. It’s better to do a light massage before facebuilding
  3. Perform all the exercises you need to start with 6 approaches
  4. Start gymnastics in front of the mirror, so you will quickly remember the order of the exercises and will be able to perform them without any problems anywhere and anytime.
  5. As it was said above, often gymnastics is divided into two parts: morning and evening. If it is more convenient for you to do it at a time, do it in the evening.
  6. Evening classes are more effective
  7. After the end of the gym, lubricate the skin with a nourishing cream


Exercises for the forehead area

Along the mimic wrinkles formed vertically, we have middle fingers (at the top of the forehead), nameless (opposite each other below). We begin to slowly pull the skin in different directions. After soaking for a few seconds, repeat.

We put fingers over the brow (preferably pointing fingers), as if imitating their shape. We begin slowly to raise the eyebrows, resisting the phalanges of the fingers.

Having pressed brogue arches by middle fingers, shift them so that a fold between them did not form.
Near the hair growth zone, put your fingers one after another (let the thumbs be in the temples), stretch the skin of the frontal part, resisting the muscles.

Exercises for the Eyes

Open your eyes and lift your eyelids so that the skin also rises slightly up near the eyes.
Now lift the upper eyelids as much as possible so that the white eye becomes visible.

On the outer corners of the eyes, place your index fingers, cover your eyes and take the phalanxes of your fingers, not tearing them away, to the central part of the eye.

Unfold both thumbs, so that the pads rested against the outer corners of the eyes, turn your gaze upward and suppress with your fingers.

Place index fingers on brow arches, do not tear them off, stretch them in different directions, open your eyes and put them on your brows.

Exercises for the nasal zone

Swell your nostrils to make the skin of your nose wrinkle, and place your middle fingers on it from the corners of your lips to the inner eye area.

Phalanges of index fingers put on the wings of the nose, their tips touch, pull down.

Exercises for cheek region

At the wrinkle in the gap between the cheeks and nose, place the index fingers parallel to the nose, stretch the lips.
Squeeze the teeth, pressing to the outer corners of the pads of the middle fingers.

Raise the corners of the mouth, bend the lower lip so that you can see the teeth.

Exercises for the area of ​​the lips and neck

Pull the neck muscle, and lower the lower lip, if everything is correctly done, the muscle should be visible.

To the lower lip, lift the lower jaw.

Be strong with your tongue in the palate, resting, do a few more times.

Exercises for the neck, chin and jaw area

Get the tongue out and stretch it below the chin.

Lower your chin so as to overcome the resistance of the hands resting on the chin.

Lean against the tongue in the palate, and lift the chin so that the skin is stretched both on it and on the neck. Straight shoulders, sit up straight. You should feel a slight tension in the muscles of the tongue and neck. Accept a similar position (as described earlier), just dilute the lips.

Turn the lower lip over the jaw, tip the head a little, stretch the muscles of the chin as much as possible.
Tilt your head back to the maximum level, pull the lower jaw forward. Look through the first shoulder, then through the other.

Place your thumbs between your lips to make a tick out of your hands, press your lips tightly, but look to avoid wrinkles around them.

Open your mouth, place the middle finger on the lower jaw, lowering it, after a few seconds, start the opposite action: resist the fingers of the closing jaw.

Place the index fingers in the corners of the mouth, unfold the brush with the back side. Push your fingers inward until you touch the pads, press the lips tightly. Do not press on the cheeks and stretch the corners of the mouth.


Despite the useful influence of facebuilding, there are some contraindications in which classes can be dangerous:

  • Less than two years have passed since the moment of plastic surgery
  • The presence of hypertensive crisis
  • Diseases of the facial nerve

People who tested this technique on their own, speak exceptionally positively about it. Applicable for everyone from 25 years. Try it yourself and make sure that the result will be visible not only to you, but also to others.

Share with your friends, let them also learn about the amazing combination of exercises. If you have previously been involved in facebuilding, write your opinion about gymnastics in the comments. Stay with us and find out more new, interesting and useful things!