How do I know the ideal weight

perfect weight


The ideal weight is that the body be more consistent and at the same time to be healthy and functioning normally, without the influence of weight to it, and the human being in the ideal weight reflects the tranquility and psychological comfort, and from a medical point of ideal weight is the weight of the person for the length and sex, any appropriate skeleton the length appropriately and accurately, Valenhafh obesity aggression of beauty, so looking man from a Middle things which is ideal weight commensurate with the human weight and height, and can any human being the initial sentence on weight by looking for an eye, whether considering direct parts of his body, or look in the mirror, and when the man saw that his body is not ideal and is inconsistent, it must insist and determination of Lousol ideal for the body and avoid severe obesity or extreme weakness problems.

Way of knowing the ideal weight

Index weight
It is done by ideal weight index, a calculation:

Ideal weight = weight (kilobytes Gramaat) ÷ square height (height × length) Surface. For young people, the ideal weight index is 5.18 to 9.24 and is suffering a shortage of this ratio is suffering from thinness, and increase the rate of obese and take examples of males and females preferred weight for height:

  • A man along the 155 cm, the ideal weight of 53 kilograms - 58 kilograms.
  • A man along the 190 cm, the ideal weight of 78 kilograms - 86 kilograms.
  • Female length of 142 cm, the ideal weight of 43 kilograms - 48 kilograms.
  • Female length of 177 cm, the ideal weight of 65 kilograms - 72 kilograms.

Ask a percent

The second method is decrease the 110 centimeter of height. If I am 170 centimeters, the ideal weight of 60 kg for women, for men is to lose 100 centimeters, the length was 180 centimeters, the ideal weight of 80 kilograms, and Aalachtlav in the ratio because of the physical structure of the female and male difference, Fzam male largest and larger it gives them the weight of a plus, and the boys' bodies contain a greater fat accumulated in the muscles.

To reach the ideal weight

  • To reach the ideal weight must show determination and vigor and will to achieve the target in order to succeed, Vacharua reach the ideal weight it is tired and fatigued.
  • Interest in measuring the weight properly on the balance of sound and preferred to be on the same measurement scales, and to measure the weight of great importance to determine the period and time to be training them.
  • Attention to the food that Ntolh food Vahumaih may affect the body and burn fat by including in the negative, causing great frustration, preferably consult nutritionists and follow certain food tables, taking into account blood type.
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Weight loss in men

There are several reasons why men are not able to lose weight effectively, where all the attention given to women when it comes to following a certain diet. If you do not believe this just visit the Department of weight loss in a local store books in your city. You'll see a lot of the instructions that women may help in weight loss, while you will see a very small number of books containing methods for weight loss in men.


Even through the Internet and social networks, all methods of weight and food diets related to women loss instructions, but rarely find instructions for these men.

And yet there is a belief widespread that the loss of weight for easy Rjal.lkn I do not agree with this view; in many aspects of men have difficulty Aktrmen women when it comes to losing weight.

What do you think is the reason for the difficulty of the men in weight loss, in fact, there are several reasons why weight loss is hard work for men, including the following:

Follow the diet can not find her request male
When you think of men's gatherings Can you imagine that is exchanged recipes for weight loss? of course not! Perhaps you imagine that men are sitting on the couch, watching football and eating different types of food, at least this stereotype known to them.

Most diets do not take it as a man's goals
Examples include, thinness is not important in the eyes of most men, but agility is the most important, and more men prefer to maintain their muscles to get rid of excess grease only instead of thinness, Inma women prefer slim for fitness as the most important external appearance.

To get these guys on the agility all they need is to eat enough food, in addition to protein, but in the case of just getting rid of calories only solution is effective for them, as is effective for women.

Men are less interested to know the health implications of their weight
Men do not like going to the doctor, and some even have words Aigtna doctors aspects of the job the health status of their weight loss, they are less interested to know your cholesterol levels and blood pressure and general state of health in general. For this reason, they may not have a healthy incentive to change their weight.

And now the men go for exercise, and learn tips and instructions guide on how to get rid of the men and overweight, as well as to take the advice of experts specializing in diets and exercise and weight loss.
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How do I make my body taut

Ways to get taut body

Because of the proliferation of social media and adoption rights to work while sitting, and lack of movement increased body problems also increased the problem of obesity and sagging body and eating fast food fat, Faihlm everyone getting on the body of a consistent and roped it is one of the secrets of beauty as to sagging body or overweight can cause many diseases especially the abdominal area that cause severe pain in the back, and we'll talk in this article about ways to help get your body taut and less fat.

Drink enough water for the body, you should drink eight glasses of water a day, and a lot of drinking fluids.


Do eat fruits and vegetables and reduce the intake of fat and rice and attention to eating breakfast they are very important for the body, health and stay away from chocolate, and food warm, and must eat smaller meals is working to miniaturize the stomach and reduce the intake of foods containing gases such as broccoli.

Exercise in the morning, especially stomach exercises, and running, and sports afternoon, Vtaml sport on the body stretching and strengthening, as can exercise wheel exercises are very important and so lie down on a flat solid, soft ground and do move the feet in the form of allowance and move the body counter-clockwise and do this exercise for two half an hour, or an exercise touching the foot is very useful also it must do to lie down on the floor and raise the feet in a right angle and do the lifting stump body right and touching the foot with the left hand and vice second-footed and do this exercise for a quarter of an hour thereby acting this exercise to strengthen the body and intensity, especially the upper part of the body, and there is an exercise to raise the legs, and held this exercise by standing up straight and assigning hands on a stand and do bend the foot until it reaches the chest and do this exercise for a quarter of an hour to a half hour worked to Tqhobh abdominal muscles and burn fat accumulated, and there are many other exercises that prepares on it.

Make sure there are no allergy to food, especially dairy products that run on inflatable abdomen.

Attention on the right to sit down and stand up straight it helps to tighten the body and reduce sagging abdominal area.

There are many drinks that help to get a taut body and these drinks

Green tea is one of the best drinks that help burn fat and lose weight; it contains a substance catechin an antioxidant significantly reduce the fat, and pineapple juice; it contains many acids, coenzyme Bromyin important to break down fats and prevent bloating, mint tea iced which works to burn fat, bloating and cool the body.
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How to be graceful

losing weight

Attention body slim extremely every woman, and in order to reach that end, we find many women are engaged in various types of food and sports diets at different periods of their lives, but the vast majority just Baltkhsais Ehtmmn and lack of access to a plus K weight, a common mistake that connects them to the failure to reach to the body limber and coordinated for the longest period in their lives.

Slim body

No body can be considered a perfect weight body graceful if only fat and muscle distribution is ideal too, what happens is the interest in losing excess weight without knowing that this weight can be muscle mass of the body and that fat may still be a large increase, which could be up in the body doubled , so the slim body is a body which is balanced muscle mass, fat and water.

How to get a curvaceous body

Exercise
Sports Fitness is the key undisputed, it must concern primarily exercising regularly, and strengthen the muscles and ligaments, which is the mainstay of the body to do different activities, so that mental activities positively affected muscle strength and validity.

There are many exercises that strengthen muscles and burn fat significantly in the whole body, especially the areas where fat accumulates more than others Kal_khasr, lower abdomen and buttocks; Valsbahh, running or walking or aerobics of the important means to maintain the agility of the body.

There are many women who can not find the time or enough strength to practice calisthenics uphill, the solution is to do effort, as can exercise by walking daily for half an hour, or perform yoga exercises at home, or taking the stairs more than once and coming off.

nutrition

Healthy food must be one of the habits that accompany rights throughout his life, it is natural that most of the food you eat in one day high amounts of saturated fats and sugars contain, at a time where he works to get the lithe and athletic body.

Various diets intended for weight reduction and not for a healthy body, so it should be a distinction between dietary habits and health among followers of diet in order to reach a certain weight.

There are many customs associated with food must stay away from them, such as eating right before bedtime, or eating large amounts at each meal, reducing the number of meals, or get snacks that contain large amounts of industrial oil, or habitual intake of soft drinks.

You should pay attention to some dietary habits such as drinking large amounts of water during the day to regulate digestion, output and stimulate blood circulation operations, as well as eating a plate of green salad before each meal to reduce the amount of food eaten, and stay away from salt and sugar as much as possible.
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How to become fat

Obesity

Although obesity is one of the most important problems of our time and the most troublesome for individuals, but the excessive thinness pose a bigger problem in some people who have characterized their bodies not rapid susceptibility to weight gain or access to the ideal weight; as the lack of weight than normal reduces the attractiveness of the person lean, and make it captivated ridicule others, it also could face a big problem in finding his clothes sizes.

The reasons for excessive thinness

Excessive thinness may result from many causes, including: genetic factor or having a health problem suffered by the person; disorder secretions of the thyroid gland, or diabetes, or intestinal worms, or malabsorption of food, in addition to psychological problems; Kalasbah, constant tension, that increase the burn rate of the body. Whatever the reason, the people who suffer from such a problem trying to fatten themselves in any way to get a form acceptable to others and improving public health.

Ways to fatten the body quickly


  • Eat main meals in pleasant places to improve appetite; open Kalmnatq in the home garden or in a nice restaurant, for example, taking care to eat a meal with family or friends.
  • Divide your meals instead of three meals to five meals a day and with the need to focus on the introduction of foods containing starches and carbohydrates; such as bread, pasta, potatoes, and whole grains in most daily meals.
  • Increase the proportion of foods that contain sugars and beneficial fats and proteins; red such as meat and dairy products are full-fat, poultry and desserts, and legumes such as chickpeas and beans, ice cream, avoiding soft drinks and fast food because it although they are high in calories and their ability to gain weight but it is a poor in nutritional value and return serious health harms of.
  • Eat food as feeling hungry with no postponement of the meal schedule, and do not eat a meal preferably be exaggerated, because it does not give the desired results in weight gain is required to limit.
  • Allocating large dining tools in size and increase the amount of food, it will spur on eating all the existing quantity of food.
  • Use of entrees to open the appetite; such as dates, and authorities before a meal, as can some drugs Fatiha eating appetite as vitamin B6.
  • Stay away from drinking water before and after the main meals directly, because this method reduces the desire to eat.
  • Use a powder or protein powder, which is sold to markets under the supervision of a physician if all previous methods failed.
  • Some exercise Statistics that helps open the appetite, and increases in muscle building and fattening body faster.
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Female hormones Bodybuilding

Athletes used specifically for bodybuilders some hormones and steroids to support their bodies and increase strength and muscle mass, and some of these hormones:


First: Anstrul
Considered Anstrul one of the most commonly used steroids in sports circles, a Aldehaadrutstosteron derivatives, and the main reason for the spread of Aleuenstrul in the field of bodybuilding is that Aleuenstrul does not turn in any way to the female hormone only in the event have been taken in large doses too, which makes it one of the steroids important aim of drying and is used either with Halotstin or with Barrapolan when processing championship bodybuilding, as it is used with the aim to increase the weight and increase strength through its integration with testosterone, but if it is used alone, it does not cause fanciful evolution in muscle mass or power, and it is not lost but all of muscular strength and size of Almkzben Aleuenstrul has been shut down in the event of use.

Second, growth hormone
Growth hormone is used medicinally to treat children who have little or no secretion of this hormone and because of shortcomings in the glands, which leads to the growth of the child along the stop.

In the sports center contemplates the athletes when they use growth hormone to be able to increase muscle size in their bodies and to reduce their percentage of fat in their bodies at the same time.

Third: Nolvadex
Nolvadex is a drug anti-hormones female, and is not derived from steroids such as the vast majority of anti-female hormones, is also used as a drug for fertilization in women, as it is used for treatment of breast cancer which infected by women's disease, which is caused by a defect in some of the female hormones .

The center-sports athletes who shall use it as an antidote to the female hormones produced by shifting some of steroids and that leads to the emergence of some feminine qualities in a man such as breast and the accumulation of fat in the hips and buttocks area.
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Abdominal exercises after caesarean section

Contouring and cracks and expansion in the abdomen and in the body as a whole is common after childbirth, whether natural or Caesarea, and there are lots of ways to help you remove them and people from using surgery, including exercises, including treatments and creams as well as natural remedies such as herbs that help tighten the abdominal area and we will address here exercises But the focus has to be to leave an appropriate period of wound healing after cesarean delivery duration ranging to 6 weeks is equivalent to almost 60 days after that doing lots of exercises

It is these exercises:

1. lie down on your back and bend your knees with the national do breathe only with pulling the navel to the inside to the outside and then repeat this movement several times with the count to ten in number with increasing duration of ten to more than that with the increase in duration

2. brisk walk and I do 10-15 minutes of the women gave birth the way the tsarist wear something comfortable and I walk because walking is very good because it works on all parts of the body and tightens the muscles lax

3. swim 10-15 minutes

4. bike ride of 10-15 minutes

5. Put the Lie on your back with your hands under your head and then bend your knees to lift the national upper body and then downloaded again on the ground with a repeat of this movement will feel strain in the abdomen and navel

6. exercises Alastrhaha of exercises that help the return of the uterus to put the former before birth by placing the legs under the sink and relax the abdominal 30-60 seconds

7. Lie on your back with knees bent with the lifting of the head forward and then traced back to the original place it with repetition and Mahavdah to breathe naturally

8. stand upright and return the hand behind the back with him attempt to touch the right hand and left foot with Mahavdah to breathe naturally


Important Notes :

- Focus on healthy, balanced food for a healthy body and to compensate for the lost after cesarean delivery and during

- Wearing a corset after caesarean section after a month and a half from birth

- Suitable drinking water to compensate for what was lost fluids during and after Aloladhagaybarh amounts
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The length exercises

Exercises length

Height is an important issue when most people noticed that those people who have problems in length, including short stature and the scientists and doctors prolonged research and experimentation that Touselo to the following solutions either using drugs or operations or exercise.

But here we will focus on aerobic exercise because they lead to amazing results of many experiments that Osubho experts in this field and offer their advice and experiences in a lot of places.

The most important exercises Height:

First: Swimming: must set aside time every day, including almost an hour, and is a good swimming exercises and exercises that increase the length because the muscles are relaxed under the water and this helps to not be where it relaxes them a lot of pressure

Second: stand up straight with legs slightly open and start bend the knee and lifted towards the chest area with the count of the number 10 with the exchange of the feet alternately

Third, do the same movement with the former football returns from behind and filed with keeping the foot from under the fingers with the count of ten and replacement of the feet and do this exercise alternately

Fourth: The jump in the same Alcan is up and jumping from one exercise that helps to loosen muscles and thus help to stretch the muscles

Fifth: stand with feet to further open as possible until you feel that the thigh muscles began traction

Sixth: do the same with the previous movement take down the trunk to the left foot with arms extended to touch the fingers of the left foot and then do the same movement with the right foot and we start doing this movement alternately left and Yemeni

Seventh: do the same with the previous Fatah movement of the feet and take down the trunk forward with the fingers touching the ground and focus in on the thigh muscles of tensile

Eighth: sit on the ground with the opening of the feet until we feel strained a thigh muscle and then sent down the trunk on the right foot and the left foot with a rotation with counting to ten per foot

Ninth: do the same movement with the previous landing torso forward to touch the ground with chest count to ten per foot

Tenth: constipation vertical rod and sagging of it so that it does strain the spine, and there are some studies based on that, if exercised this kind of exercise may increase your height 2 cm every three months
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Types of pressure exercises

Types of push-ups

Exercises pressure is a way to increase strength and endurance It combines all kinds of other exercises have become a key element in a lot of programs for fitness and military fitness

And self-defense and what distinguishes it can be carried out in any space available.

Types_of_pressure_exercises

Among the benefits of push-ups are:

- Strengthen the different types of muscles in your body that one.

- You can focus on one such as the chest muscles and muscles of the shoulders, arms and back muscles and the upper and lower abdominal muscles muscle.

- Supplying the body twisted and muscles strong.

- And Tattabroomn and safest way in the exercise, which can be caused by some weights and weightlifting.

- Reduce the proportion of muscle tension strings.

- Help to activate circulatio.

- Help to lose weight and get rid of grease and fat

- The best way to test your ability to tide endurance

The types of push-ups:

- Pressure with open arms: works this exercise to strengthen the muscles of the shoulders and chest, by lying down on the abdomen and then the individual arms, then we can raise the body from the earth, with the installation of the fingers and then descend back to the ground until it touches the chest the ground and prefers doing the exercise on the ground lined or It can be above the pad.

- Handstand: it depends exercise this Ay balance is a classic exercise strengthens the muscles of the shoulders and arms, which stands on the hands and remains the head to the bottom Beginning handstand with pivot to the wall and then begin to climb and descend with the mind that is touching the ground head even get to feeling pumping blood to the head.

- Jump with applause hands: It is one of the most common Tmaren pressure and he needs to force in order to push the body to the highest Distance are possible as exercise needs to speed so that the trainee of applause before he hits the ground.

- The status of the triangle: the pressure of the best exercises to strengthen the triceps muscle which is about to lie down on the chest and approach the hands and feet spacing and go down quietly to the bottom and also quietly climb to the top.

- The status of Spider-Man: It is the status of new exercises pressure which is about taking Positivism usual exercise pressure to lie down on the chest and individual arms away from him and spacing of the feet and then move the foot even get to arm any touching the knee wrist and can repeat the process on the right and left sides, which distinguishes this Exercise that affects the abdomen, thighs and foot muscles together.

And it can be accessed in Tmaren pressure to a large number up to percent through certain points can be summed up the exercise of the following points for a period of two consecutive weeks and Montm take a break for two days and then starting again:

- First experience: that, for example, will start on Monday, Wednesday and Friday random exercise Ped pressure to play every one of these days the number of 4 times, and every time I play pressure investigator Okprno. by your ability and your strength, but keep a minimum number of pressure.

- The second experiment: Saturday, Tuesday and Thursday, the exercise organizer play 5 times throughout the day, for example, every 3-4 hours every time it tried to reach as many as possible and must be the first time is the time that reach out to the largest number possible, and then take a break for two only 45 seconds and then start again and try to reach as many as possible, and then take another break and then play again.

- The third experiment: combine first experience random and second experiment organization Vststtia access Waller No. percent minimum pressure.
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Training Bodybuilding

Bodybuilding exercises

Training_Bodybuilding

 Definition of Bodybuilding:

It is one of the International World Games also called the construction of objects, but the game is not recognized by the Commission Alalombeh International such as billiards, bowling, hockey, karate, rugby, sumo and squash and water skiing. This sport is based on a review of the muscles of the body that have been enlarged to do Baltmarenat which remind later and has certain rules give them points.

This sport began in the late nineteenth century and early twentieth century by the German Eugen Sandow, from and born in 1925 has been known that he was reviewing the muscles of his body in front of the public and in the festivals was the Eugene organized a contest in London in 1901 to display the muscles and that of the highly acclaimed and popular is It was unprecedented and is among the referees in this competition.

And in 1904 it was organized another tournament in the US city of New York and the infamous Bernard McFadden and Charles Atlas and Alois Swoboda.


And then it became famous in the thirties of the pioneers of the number of builders objects of them:

- Earl Lederman - and Zisc Brightbart - and George Hakinsmidt - and Amy Numeina - George Jewett - art Hatiral - Monte Saldo - Sage Klein

- Alan Mead was a hero and that he was breaking with one of his legs in the First World War. Film won the Academy Award tells the history of "Eugen Sandow" in 1936 was produced, which was titled (The Great Ziegfeld).

With the end of World War II this game began to spread and began encouraging young people out especially at the hands of "Charles Atlas", which published advertisements in the books of fantastic charges may apply and magazines specializing in the field of bodybuilding popping them in 1964 DEVELOPMENT muscle magazine strength and health and muscle and fitness and a Lebanese magazine on behalf of sports stars, as championships and national and international for the sport was founded establishing an international consortium of builders objects in 1946 at the hands of Canadian "Ben Eder."

Guide for beginners in bodybuilding:

Exercise begins to build muscle of exercise for each muscle part once a week, and when the program put training must keep in mind that the player does not start intense exercises because it will cause a weakness in the muscles after days and will not return as the previously unknown strength. Before starting the exercises as objects must be aware that the main objective in the game is to build a solid base of muscle to achieve the goal and the beginning must start to burn fat and get to the good health

The most important elements that will help in the development of the training program are:

- Training Meh total of builders objects experienced in bodybuilding, which is based workout beginning to focus on the total muscle of one or two or more groups. For example, allocate quota for training on the neck and abdomen and then later on the chest and back, and so on and therefore focus on the total of each class does not feel bored Debutante

- Be sure to do exercises that move the group of muscles at once.

- In the first share was Train weights lightly and once they have mastered this exercise has become the father of heavier weights.

- And we should pay attention that everyone starts even professional aerobic warm-up on the bike or carpet or mobile use machines bodybuilding but without weights. It is necessary to stimulate circulation and thus blood flow to the muscles in order to avoid the risk of muscle tear.

- To increase the weights should start racing imposed on the weight of 10 kg when estimates of a repeat of the exercise comfortably for 12 times increase the weight and when they become unable to sequel stop and will know at the time that the geese, which must be used for this exercise and when estimated to reach No. 12, increase again and so on .
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Strengthening Back Muscles

Strengthen the back muscles

The second largest muscle group in the body are the muscles of the back, which is very important muscle because it gives the body a wonderful presentation and the division of the back muscles makes the body looks great. Therefore, the configured opportunities to practice their function and strengthen become larger through some effort in the back exercises that will display here, which also aims to burn the most calories.

If the back exercises rely on a wide range of machines and free weights and each has a function to focus on what muscle.

Strengthening_Back_Muscles

Effective exercises to strengthen the hand muscle are:

First Exercise: Ofer girl

A bent-over row using weights that raise both hands, and this exercise is one of the best back exercises to strengthen the muscles of building the upper part of the back.

And you can in this exercise, you use the back muscles to pull "Albarbl" straight up toward the chest with the elbow bend and lift the head forward with straightening the back and then lower "Albarbl" to control it and restart this exercise more than once.


Second Exercise: horizontal bar

One of the most important exercises in the measurement of physical strength for a person compared to the weight of the body, it is possible to lift weights weighing 280 lbs., But nevertheless can not be an exercise horizontal bar only 4 times. There are two types of training horizontal bar, it shall be the hand rest in the face of the face, and this is the type easier, the second type to be palm of the hand in the face of the opposite wall. And remember that you must be the distance between your hands slightly wider than shoulders or at shoulder width.

At the start of the exercise you have to attend a fund or a chair to stand by and access to the rod horizontal bar or jump higher to gain access to the bar and catch him, and then lift the body up so that the chin above the bar, and the first that this movement repeats 10 times.

Third Exercise: Jerk epaulettes

Here, you must use the belt, it is not lifting up through the bend the elbow, but is raised to centimeters by shaking or shoulder jerked up with pregnancy "Albarbl".

The sense that you will withdraw "Albarbl" from the carrier at thigh level and then pay for the highest shoulder as much as possible without bending the elbow, repeat this exercise several times but carefully.

Those who Ahafton good health and harmonic body is not necessary that they are less likely to have back pain, but they tend to be healing faster than those of others Vlon bodies consistent owners.

One of the best exercises for the back and easiest is to raise the opposite arm and leg.

Namely, that Trkadi and Jheca to the bottom and Sacaki Mmtdtan and Mstakimtan behind you and fingers extended Kdmaki back and Dhiraaki Mmtdtan and Mstakimtan over your head and make the Zguenki above the ground at a comfortable level.

Dhiraeka Lift up the left and right Saqki Bebte at the same time then Akhvdehma Bebte down to the starting position and repeat on the other side. We reiterate Supply of 8-12 elevation to Klsaq
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Remove exercises Potbelly

Remove the rumen exercises

Rumen cause a lot of forests and also suffers a lot of people from this problem, especially when you wear clothes may be rumen as a result of eating fats and sugars and laziness, lethargy or excessive sleeping Owalnom on the pillow uncomfortable, lack of exercise and if we want to get rid of the rumen we must do three important things:

Remove_exercises_Potbelly

1. Exercise

2. follow the diet

3. focus on Allolaav and liquids

Exercise One: Lie on your back and let the hands aside with knee bend to get up Nevsky slowly chest area even become pregnant in the right sitting make certain that exercise again with sitting on the ground and the spacing between the feet and legs lay with arms side nationalist wrap the trunk with touching the right hand and left foot and then Go to re-try the alternative situation this exercise at least 20 times

Nationalist stand correctly with little dimensional between the two men and raise your arms up bent trunk (waist) down to touch the ground with no knee bend and then return to the starting position


Exercise II: nationalist lie on your back on a hard surface and Place your hands behind your head with a lift to the top of the head and then your feet kinetic rotation so as to become bend your knee above your belly

This exercise helps burn fat in the lower abdomen and tighten the abdominal muscles folk this exercise dozens of times

Third Exercise: Exercise Walk: The walk to get rid of broken fat in the abdomen where the body loses 200 calories per hour in walking and prefer to walk without eating any early in the morning as the usefulness of the body to it when the stomach is full may cause dizziness or may practice it after eating after an hour or two

Exercise Four: Do this exercise massage olive oil comfortably take your hand and put it on the abdomen and Dlkih by hand because the massage helps to raise the temperature of the region and then burn fat and dissolved

Exercise V: national sit with assigning your hands behind your back and bend your knees to nationalist chest with moving the feet conquest and annexation

Exercise VI: Exercise tummy tuck as a whole is to move all the muscles of your abdomen and regions side, how to do this exercise that you lie on your stomach and raise your body using your hands the two arms and legs and then to raise your hand and right with the left leg and right leg with your left hand alternately and that this exercise repeated 15 times at a then the slightest thing for taking the comfort of at least 20 seconds

Exercise VII: Exercise lifting legs vertically air and focus this exercise on the abdominal muscles and lower undertake this exercise by sitting on the land of his crucifixion and then Put your hands at your sides and lift your legs air 90-degree angle and then nationalist lifting your torso with feet air on the same corner tried 10 times At least Bakhadd and then rest for 10 seconds with the Governorate to breathe naturally

Exercise Eight: Exercise lie down then lie down on your stomach and place your hands on the back of Dhrk pulling yourself forward, and lifting your chest high and your head of 5-10mrh

Exercise IX: we workout by sitting on a chair at an angle of 90 degrees and you place your hands to your side and alternating with the lifting of the two men at an angle full

Exercise X: Sign Balastqa on your stomach and place your hands under your chest and then lift your feet high from behind this exercise gets rid of 50-60 of the existing fiber in the intestines and also the strain and annexation of the body and to the chest
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Strengthening the hand muscles

Strengthen the hand muscles

We know that everything we do needs to force the hands movement from driving and even lace, all you need to power and flexibility of the hands and wrists, Alzendan, and keep in mind that all of these members are exposed always to the physical effort that can damage the nerves and tendons, muscles and tissues soft, and can lead to infection or recurring pain in the wrist injuries.

That muscle movement serve to mitigate the risk of Baltebs, and strengthen public and skill finger movement, and can do some exercises or all of the exercises at least three times each week.

Strengthening_the_hand_muscles

1 -lab intensity (Card Gaming Community): -

Sit relaxed on the floor and delivered a handful of playing cards in front of you, and every time receiving therein any paper taken by your right hand, repeat training so that they can pick up all the cards with one hand, and through it you attention to the breathing system and to rate the effort while trying to paper capture.

The usefulness of this exercise:
Training improves coordination between eyes, hands and fingers skill use process.

2. D training fingers:

A. Stretch out your hand and the simplest to the annexation of the fingers of your hands forward to making some of them with the thumb toward the big toe.

B. extend your fingers and your thumb as far away as possible after the annexation of your fingers to each other, repeat the process of conquest and annexation of 15 to 20 times.

The usefulness of this exercise:
Improve finger dexterity and range of motion.

3. bend the wrist and duration:

A. Put your hands in front of you and extend your arms and wrists straight ups and face Rahta hands down. He commended wrists and fingers towards the face of the earth. Keep this position even count to five. D now wrists and training Repeat five times.

B. Reverse the trend Wolf wrists until your fingers moving to the top. Keep this position until the end of the count to five. D wrists and repeat training five times.

The usefulness of this exercise:
Strengthen the wrists and Alzendan and help you get rid of the distress caused by carpal tunnel syndrome.

4. strengthening the hand and ulna:

A. Hold the towel wrapped after the level of your chest and extend your arms and face Rahta your hands down and your hands on the level of distance between your shoulders. Now drag the ends of the towel opposite directions for the construction of a state of tension.

B. Keep your arms Mstqimitan also maintained on the degree of tension and you are constipated Toweling. Wrap the towel forward and then back. Repeat the training of 10 to 15 times.

The usefulness of this exercise:
Double hand strength and ulna and increase the flexibility of movement in the wrist.


5 - pressing the palms of the hand:

A. Press the palms of your hands to some in front of your chest and let your fingers moving to the top. Keep the palms of your hands and lift conjoined Kuaak until you feel traction in Zndik, now kept in this position for a period ranging between 10 to 15 seconds.

B. Reverse the situation: Place your hands surface are becoming close proximity with directing fingers down. Keep this position for a period ranging between 10 to 15 minutes.
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Strengthening the thigh muscles

Strengthen thigh muscles

Before beginning the exercises work prefer warm compresses to warm the muscles and flexibility and after completion of the exercise, massage and knee muscle with ice to reduce pain and swelling as a result of the exercises ...

Thigh muscle is one of the larger muscles of the body size and length, and the emergence of the thigh muscles give the beautiful to the man in the eyes of women, and the benefits of the thigh muscles is delayed disability walking in old age into old age and the preservation of knee injuries, so try to Train in the front thigh and back muscle through this exercises.

Strengthening_the_thigh_muscles

First Exercise:
This exercise is divided into four groups, each group 10 iterations Stand straight with making the distance between the feet is a big ups and downs, and is supported on the knees and back should remain straight.

Exercise II:
Sleeping taking into account the land to be back straight and lift one foot to the top and then the second switch and repeat this exercise feet consists of three groups and each group by 15 repeat.

Third Exercise:
This exercise depends to sit on the seat and then make the back straight with your feet and bend your knees and feet down to the ground and then lifted and so repeat this exercise three times each Mrart and 10 iterations.

Exercise Four:
Running in the garden or in the house for a period of 10 minutes and be slow speed before running at full speed 30 seconds
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Exercises increase the length of the tall

Exercises Increase Height

Many people are struggling to get the height and reviewing the specialists and doctors in this area as well and the media did not neglect the subject of height and there are a lot of ads that belong to threads, medicines and other methods, but all of us are looking for to get a result of natural methods and without symptoms and side there is a distinctive natural way a stature lengthening exercises, accompanied by healthy food and a balanced commitment to exercise and not to be missed and you will notice great results during a few months

There are a lot of exercises, including the

Exercises_Increase_Height

First: sagging of the rod is installed on to be between you and the ground meters or a little less and we may only exercise this Baltdla of the penis or swinging it and must repeat this exercise every day to get good results.

Second: Sagging of rod installed with ascending and descending upon the head and shoulders becomes Alsdroaly of the penis and then slowly descend to the status quo ante, and this exercise is very good to lengthen the stature and frequency of 10-15 times a day

Third, there are some games that help to prolong the stature process has been found in a lot of places in public parks which is good for children to get a tall along in life be it the bones of children are flexible and scalable expansion is the presence of rod offset by the rod and then followed by rod and so we catch the first penis then raise body to catch the penis, which then followed with a repetition of the penis, which followed, and so on and then go back and repeat it several times on a daily basis and is also good in case of prolonging tall

Fourth, the exercise of those games that jumped out like high-Cart ball, flying saucer, volleyball

Fifth: pool at least an hour a day help to prolong tall because the water inside the muscle and bone and cartilage loose and this helps to its expansion

Sixth: The jump in the same place with the raising of the hands of the highest for a result in better and faster prolong tall

Comments :

  1. We must focus on these things because they are good and useful:
  2. A healthy balanced diet.
  3. Exposure to the sun is good and appropriate time.
  4. Drink almost two liters of water on a daily basis.
  5. Get a good sleep seven hours a day and is a natural for a person to sleep level
  6. Eating substances that contain calcium.
  7. Drinking milk .
  8. Eating fish.
  9. Bread in general and brown bread to eat in particular its content of fiber.
  10. Stay away from foods with a high fat.
  11. Focus in your pregnancy to eat foods and drinks that contain a good material for the growth of aledam order and your child.
  12. Stay away from carrying heavy things, especially in the first stages of growth to the age of almost 21 years old, a natural stop for length.
  13. Sleeping on your back completely relaxed helps to stretch your body while you sleep.


We have provided you some exercises and tips We hope that you will have benefited them and Ejrebtamoha.
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Strengthening muscles herbs

Strengthen muscles herbal

Strengthening_muscles_herbs

1. The exercise and the continuation of the movement, especially pulling a muscle exercises that work to strengthen the muscles.

2. improve the quality of eating and maintain a healthy diet and healthy and that contain proteins.

3. Bertqalten daily intake greatly help to strengthen the muscles.

4. Stay away from foods that contain fat and cholesterol significantly.

5. Drink water quantity and abundant so that men drink 13 cups and 8 cups for women.

6. eating vegetables and fruits between meals and focus on the crushed oats, which in turn works to stimulate the muscles.

7. eating two tablespoons of molasses per day because it contains iron.

8. eat durian dates and preferred dates 7 3 times a day, especially before meals.

9. egg whites daily intake of protein food item considered important and integrated.

10. to build muscle tissue eating fish, especially salmon and tuna, they are full of protein and omega-3 nutrients.

11. Eat nuts such as almonds, called drug muscle and is the best source of alpha-tock Ferrol vitamin E, which is absorbed by the body and helps to reduce the demolition of muscle tissue

12. drinking milk and milk "a little fat" because they are protein carbohydrate mixture help to fast-track construction.

13. prevent muscle breakdown by the most important food item which is olive oil, which is considered unsaturated fatty meal.

14. eating pineapple fruit characterized by its proximity to the enzyme helps to speed up the digestion and extraction of protein foods and called this enzyme Balbroo two miles and has an important role in the treatment of inflammation and muscle pain caused by exercise and have an important role in stimulating the metabolism and burn fat.
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Up muscles quickly

Amplify muscle

All men love to have their muscles; where some of them boast some of whom use them to defend themselves, others to attract the attention of the world to them, muscles are a beautiful thing, a symbol of masculinity eyes of many.

Up_muscles_quickly

Tips to amplify muscle

Lifting heavy weight
There are several ways to get the muscles that you want in a short time, and these methods that use heavy weight through bodybuilding exercises.

Some people use a lightweight in the exercise, and therefore pray to the number ranges between 10-15 several, but have access to trucks more during exercise, they already give them a bit of muscle, but in extremely slow, then it way take years until you reach them to a prestigious result in build their bodies.

But exercise heavy weights ranging number iddah it through the group of 6-8-fighting; so that they are unable to perform any number of other, is the right to exercise muscle which will earns a bit of muscle is very large.

Methods and means of exercise

There are several ways certain methods of working to amplify muscle in quick time, and these methods are no preference among themselves, all of them well and ideally lead to muscle building, but when you continue to just one method that will lead to stability in the size and strength of muscle as a result of returning your body the same muscular pressure.

The importance of diversification in exercise factors

Common problem among practitioners of bodybuilding is the stability of body size at a certain point after a certain indefinite period, is up muscle to a certain size, and then no matter how practiced and continued to practice bodybuilding remain their bodies fixed at a certain point, and this is due to adapt the body to the same activity and the same factors; so we must change in these factors.

There is an old experiments say when the stability of your body, add more weights in the coming times, but this will help very difficult; because this alone is not enough, to put your body beyond the scope of routine, under the scope of the change, you must change in exercise factors on an ongoing basis, and you can change your schedule in a period ranging between 4-6 weeks.

There are several different exercises you can practice to exercise the same muscle; where you can choose some exercise, and when your body adapt to these exercises you can form other types of exercises.


Chest muscle exercises

  1. Punch and Low (bar).
  2. High-assemble.
  3. Lighten and Low.
  4. Dnabul inverted.
  5. Ofer


The second time

  1. Bunche High (bar).
  2. Collection and Low.
  3. Butterfly.
  4. Inverted bar.
  5. Laufer.


Exercise per muscle every 7 days

Of things are very important for the lost people's minds, and do not know their importance or their damage when you do not do is exercise every muscle in the body only once a week in the sense once every 7 days. Muscle referred to are always (chest muscle or shoulder, or back, or legs, or Albaaseibes, or Turaaseibes, or abdomen).

In this single muscle group that could be twice Tmarenhma in the week is (Albaaseibes, and Turaaseibes, and abdomen, and Alosmanh), and this is due to that these muscles consist of small portions of muscles, therefore it can rebuild itself in a short time for the muscles that consists of parts large muscle, such as the shoulder, back, and legs.

Ranging from the rebuilding of the large muscles of the 3-5 day period, but the small muscles of the day-to-day, and if you want to exercise the muscle twice in the same week, such as the shoulder muscle, for example, it will work to lose weight more than it will lead to increased, the end result is slimming, So if you want to gain muscle in quick time exercise the muscle does not apply twice a week.

Adequate rest and exercise to reduce days

Despite the importance of food without which you can not rebuild muscle, but comfort is more important than food; as it is the most important factor to rebuild muscle factors, conditions shall be met you full comfort in the days that do not rehearse it; it works to rebuild the muscle cells faster. There are some muscles need to be rebuilt to a period ranging between 3-5 days, if you fatigue the muscle during this period so doing, you are affecting the rebuilding, which will lose a lot of cells more than it will gain.

It is important to note that the rest also should be through the same exercise, so we recommend you take a break of up to three minutes between each group and the group, as you have to take into account non-chilled muscle, and do not make anyone make fun of you because you do not have a body ideal, and you must carry out prolongation during the rest period, and will always try to make perfectly for your short objects daily exercise as much as possible. Scientific research has shown that the hormone testosterone after about 60 minutes of exercise levels up to the summit, and then begins to decline very quickly.

Always focused on the negative movement

  • We can gunning movement is divided into two parts: The first part is the positive movement, and the second part is the negative movement, and an example: When you perform an exercise bench Wati (bar) when you try to resist the bar and raise it to the top of this is the positive part, either when Nzulk the bar down toward your chest, this is the negative part.
  • Passive movement of the exercise part is a great deal of muscle growth much more than the positive part of the movement; any Nzulk at the bar toward your chest, and this is the biggest benefit of the exercise.
  • Many practitioners of bodybuilding do not care about this part of the movement, it is possible that the reason is the growth of their body towards stability at a certain point.
  • You should exercise every several during a workout at a certain speed. Example: In an exercise bench Wati (bar) when the bar will Dawning is one, then do not leave forever to come down the bar, and when the bar will Nzulk longer (one two three) until the bar is due to basic mode. This method of exercise is usually hard, but recommended a very high degree, then so will put the muscle under high pressure.
  • You must also take into account that you can change this later in the tempo so as not to your body adapts to the same muscular pressure, thereby proving your body at a certain point.

Are not affected by the bodies of others

  • I know that it is very rare that you go to the gym is not affected by other objects in terms of the magnitude of their bodies, and their ability to carry very heavy weights, but everyone of us has a special ability is different from the others, so it is not important bearing sleeve, but it is important to always keen to Your continued on bodybuilding exercises.
  • As there may be someone stronger than you, but that does not mean it is better than you; Yale means that persevered and continued to practice exercise, whether long or short period of time, you do not rehearse in order to be a hero in lifting weights, but only in order to improve the shape and strength of your body.
  • Try to get rid of worrying about how much weight you can or you can not carry.
  • There are people practicing six or seven exercises only one muscle, but this is mad, because they are harming their bodies in this way dramatically, and therefore must practice five exercises large muscle, and three small muscle exercises.
Pain after exercise
The pain does not mean you are practicing the wrong way, on the contrary, it is a means that you are going in the right direction, and rehearse so well, when your practice exercise any muscle must be followed often pain after you wake up from sleep, Vhaour pain must be continuous with you as long as exercise Sport bodybuilding, if rehearsed one day and found yourself do not feel pain in the muscle, know that your body's refusal to accept for further growth.

Notes to amplify muscle

  • Use heavy weights.
  • March four groups (the first set 8-9 7-8 second-set several several several third set 6-7, 5-6 fourth set several)
  • Must be a two-minute rest between each group and the group.
  • Do not forget to practice stretching exercises before and after exercise with exercise and exercise only one of the abdomen (4 sets) in every day of the exercise.
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10 best serves for building muscles

Many people believe that muscle building and maintaining mass depends on training only, but this belief is wrong; In addition to the training must be human deals with healthy foods help him to maintain his fitness and the growth of his muscles, and we'll talk in this article about some of these foods.

best_serves_for_building_muscles

Best foods to build muscle

red meat
This meat should be the main element in your diet to get the muscles; where you have to eat a meal containing 3 ounces of red meat, which is equivalent to 154 calories, but it must also eat in addition to meat major food items such as : iron, zinc, vitamin B, and most of the protein; where he is working to promote muscle growth.

Chicken without skin
The chicken such as beef is an excellent source of protein, which is very important to repair muscle, bone health, maintaining weight, but requires concocted a healthy and meaningful way.

White cheese
There are a lot of people who do not know the amount of protein in the cheese; it contains casein protein, which is slow to digest protein, and helps to build muscle, and is very useful white cheese, especially for men, which is an excellent source of vitamin B12, and calcium, and other nutrients.

Eggs
Eggs contain a high content of protein and nine types of essential amino acids, in addition to a fat types, which (choline), and vitamin D, it is necessary to know that no eggs have any harmful effects to health.

Whey protein
This protein is a source of easy and convenient to bodybuilding, and prices affordable for everyone, and is typically used when you wake up from sleep, or mixed with meals and to build a block of muscle.

Tuna and other fish
This fish contains a high proportion of protein, a little fat, and tuna are rich in omega 3, fatty acids, which are essential not only for health reasons; it helps to reduce the fat, and the completion of vital body functions such as metabolism.

Oatmeal
Is an ideal source of carbohydrates; which helps to lower blood sugar, and thus works to reduce fat while maintaining muscle.

Whole grains
These pills facilitate the process of digestion, and provide more nutrients and enhances the energy level in the body; for example, brown rice can help to promote growth hormone and which is critical to promoting growth and build muscle.

Vegetables and fruits
It is a rich source of antioxidants, which are necessary and important for the health of the immune system in the body, and provides a range of nutrients such as vitamin C and vitamin me, and provide important fiber needed by your body, which helps to expel unwanted substances in the body.

Healthy fats
There are some important fat and useful to the body, which plays a key role in the production of testosterone, growth hormones, which is responsible for building muscle, the body needs to unsaturated fats, mono and fats that can be found in salmon and other fish, nuts, leafy vegetables, oils such as flax seed, avocados, which are also rich in omega 3, omega 6, and fatty acids.
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5 ways for building muscles quickly

5 ways to build muscle fast

5_ways_for_building_muscles_quickly

1. Exercise squat: an important way to build muscle and not just leave it on the bottom of all muscles of the body, increases the strength of the body squat and increase growth hormone also Vtad best exercise to build muscle and burn fat in some areas.

2. set of exercises: There are a wide range of exercises that help build muscle and increase strength as some exercises such as pressure or weight lifting and other exercises or joint compound that combines movements with tools.

3. dieting is good for health: diet is to stimulate muscle growth and increase the body's key strength, and to keep both cases should be your diet contains the correct nutrients and the most important protein to support muscle growth.

4. The revision of the old ways of the powerful: If we look at the old time of the many powerful, such as bodybuilding did not have that many tools available such as the current time, but Asttaao ​​overcome all obstacles and building healthy bodies and strong, they are dependent on the intensification of exercises and food health.

5. Follow the tips natural bodybuilding: When we talk about Kamal natural objects Vibadl to mind Steve Reeves, Bill Pearl, Reg Yark and the legendary John Grimak, all these have natural antibodies did not have any type of steroids or current hardware developer was only count on healthy nutrition and intense exercise.

Summary

Many people, especially young people aspiring to build muscles, but a large proportion of them also aspires to build muscle as quickly as possible period of time, and to build muscles and a short period there are several exercises can be performed by any individual to achieve his objective, including the exercise squat and that this exercise is characterized as the burn fat in most areas of the body as well as he is the best exercise to build muscle, as there was a group also of simple exercises but very large usefulness, including the pressure and weight lifting, it is also advisable to build muscles properly and the period of short follow a specific and beneficial to health diet, the system Food proper basis of muscle growth as well as it is an important element to increase the strength of the body, and the most important point is to take counseling by specialists in the field of nutrition and building muscle.
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The benefits of the workou

There are a lot of people who complain of illness and poor psychology, without realizing that the solution is simple and easy sport, so we'll talk in this article about the multiple benefits offered by sports practitioners.

The_benefits_of_the_workout

Benefits of exercise


  • The exercise is very useful to keep young people and health Mmarsha, a person must be a balance between sport and proper nutrition; because the whole body benefits from this sport physically and psychologically.
  • Regular exercise improves digestion and output, and increase durability, and energy levels, and keep the muscle mass while burning fat, reduce LDL cholesterol in the blood, and at the same time, the sport increase good cholesterol ratio.
  • Sports relieve stress and anxiety, two of the factors contributing to the emergence of many diseases and bad weather, in addition to the benefits of grave; the studies have shown that regular exercise is to lift morale, and increase feel better, and alleviate anxiety and depression
  • The power of sport to maintain their health may have been underestimated by the ongoing longitudinal study of Sport, which was scheduled to examine the effects of various physical fitness center degrees.
  • Remember reports that smokers who over medium degree of fitness but they have high blood pressure and high cholesterol are living in a period of longer life than those who have good health do not smoke, but they do not exercise. Vallyakh physical medium can be obtained through 10 weeks by several ways; like riding a bicycle, and the service in the park.
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How to build muscle

How to building muscles

For a distinctive muscles and perfect body supply for you, dear reader, some of the things that you are interested in the way and manner of building muscle

How_to_build_muscle

Must continue to build muscle more a day or replicated in most of the week exercises, taking into account the Getting Started exercises warm up and the beginning, and then increase the load gradually so as to gain muscle strong tissue and become stronger, so you, dear reader, do forcing the muscle on the progress and growth gradually until increase their strength, and to increase the pregnancy you have to increase the resistance, which increases by a lot of exercise and increase the weights

Be careful little exercise repetition, which would increase the load on the muscle simultaneously leading to address the extra effort the reality on the muscle by stimulating the fibers, was found to be the ideal number to repeat each group is from four to six times to exercise one

How do you know the ideal weight

If you can bear the weight six times, then the weight is light, but if you can not do lifting only four times shall be deemed timely heavy, therefore, the low level of exercise is from four to six for heavy weights

Quality Exercise

No secret lies in building muscle on the number of times the performance of the exercise, but lies in the quality of its quality, Increasing exercise does not mean better, but the quality is the most important

The number of times the range performance of exercises per workout between visits to three, depending on the order of exercises. Upon completion of the warm-up, it will be a number three times the performance of exercise on most, and some exercises once or twice is not more

If you, for example, we perform exercises for muscle thigh or arm, we must begin to warm-up and then we take two sets of powerful exercises, with four to six times. This will make the effective exercise muscles are ready to resist, and so can continue to the next exercise. Valammer than just lifting weights or doing exercises High-performance effort for a long time, but only to do little but hard center.


Protein and carbohydrates to build muscle

Eating carbohydrates and protein immediately after lifting weights, some kind of refueling muscle, so you need to plan your day and your diet gradually so as to ensure access to protein during the forty-five minutes after you lift weights, Fmma should be mentioned that if the absence of the food component of the Muscle will not grow and will not reap much of the required results
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