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ExerciseFact.org. The Most Effective Squats. Squats are notorious for building strong, athletic backsides. But with so many different squat variations in existence such as goblet squats, box squats, front squats, high bar back squats, low bar back squats, Zercher squats, overhead squats, sumo squats and kneeling squats, many individuals wonder which types of squats they should be performing to maximize glute development.
My Ph.D. thesis happens to revolve around the squat and hip thrust exercises. Please allow me to shed some light on this topic, as I’ve conducted dozens of electromyography experiments and I know the squat literature like the back of my hand. For these reasons, I’ll be sure to include interesting anecdotes in this article in addition to study references. The Research I recently conducted a similar study but used 10-repetition maximum loads for parallel and full squats, and the data failed to show a difference between going to parallel and going deeper, since greater loads can be used with the parallel squats. 1.
The Most Effective Squats. Sport is Beauty - Trening. Introduction to the German Volume Training | STRENGTH SENSEI. No matter where I go around the World, people still comment on it People often reported it was the most productive workout they had ever done. In one instance, for example, I was in Boston, and was about to pay the drop in fee at the local gym. The clerk recognized my name… this is before the Internet.., and waived the fee after he told me that he couldn’t charge the guy who wrote the routine that brought him the most gains in his life. GVT, also known as the 10 sets methods, dates back to mid-70’s and originates from Germany. Because of this, I decided to name my variant the German Volume Training. It has been used by Canadian Olympic Weightlifing Coach Pierre Roy as the base for Los Angeles Olympic Silver Medalist Jacques Demers, who was known in weightlifting circles for his massive thighs.
How to properly select the weight Additional Notes Phase 1 weeks 1-3 or 1-4 Day 1/5 Day 2/5 Day 3/5 OFF (Rest) Day 4/5 Day 5/5 OFF (Rest) Phase 2 weeks 4-6 or 5-8 Day 2/5 Stay strong, Coach Charles R. O rozciąganiu słów kilka. Jak, kiedy i po co rozciągać całe ciało. Program Smolov | Barbell Brothers. Smolov to 13-tygodniowy program na poprawę przysiadów, który został opracowany przez Siergieja Smolov’a, rosyjskiego Mistrza Sportu.
Został spopularyzowany przez Pavel’a Tsatsouline’a, kiedy opublikował go w magazynie w 2001 r w USA. Prognozowane przyrosty siły podczas jego treningu mogą oscylować wokół 15-45 kg, w zależności od stopnia zaawansowania, w którym jesteś. Można śmiało powiedzieć, że postęp można zrobić poprzez zwiększenie intensywności oraz objętości treningu przysiadów.UWAGA: Smolov to NIE program dla słabeuszy. Muszę powiedzieć, że przez wszystkie plany treningowe jakie próbowałem, ten był najcięższy i najbardziej wymagający. Nie będziesz znajdował wielkiej radości w kolejnym treningu przysiadów, nie będzie Ci się chciało nawet myśleć o tym. Będziesz chciał OMIJAĆ treningi.
To nie jest w żadnym przypadku program dla początkujących. Smolov jest mocno speriodyzowanym planem. Cykl wstępny 2 tygodnie Przygotowuje twoje nogi do dużego wysiłku w kolejnych tygodniach.
Flexible Dieting: The Ultimate Guide To IIFYM “If It Fits Your Macros” Written By Elliot Reimers. In this guide, we will delve into the ancient debate of “clean” vs. “dirty” foods and what really makes sense physiologically speaking. After that, we will cover what IIFYM is, what some shortcomings of it are & how to correct them, what its pros are, and finally how to setup your IIFYM diet plan. The Diverse Nature of Food I’m generally disinterested in fixating arbitrary “percentages of importance” on the particular components of one’s fitness regimen–such as, “Your results are determined 90% by diet and 10% by exercise.”
For now let’s just settle for nutrition being a major portion of the pie. But now that we have this large piece of pie on our plate we are faced with another conundrum—how much of this piece is “healthy/clean” and how much is “unhealthy/dirty?” This metaphor is already way out in left field, but I’m committed to it and don’t feel like starting over so bear with me. How about the graham cracker crust that lays the foundation for most any pecan pie? What IIFYM Really Is. One Thing You Probably Haven’t Considered About Healthy Shoulders - Personal Trainer Development Center. From Coach Jon: The following is a guest post from Eric Cressey. His sensational program, The High Performance Handbook is on sale this week. I rarely recommend resources, but if you’re looking either for a new workout or to improve your program design skills, I highly suggest you pick up a copy.
Here’s a direct link to the sale: www.theptdc.com/high-performance We’ve always been taught that if you want to have healthy shoulders, we need to “cancel out” our pushing exercises by including plenty of pulling exercises. This certainly isn’t bad advice; given our society’s tendency toward hunchback postures, the back definitely needs to be as strong as the front. However, it’s actually important to take things a step further, especially in an athletic population with a solid history of weight training. We actually need to consider top vs. bottom balance, too. In most shoulder pain cases, the scapula (shoulder blade/socket) sits too low, and the humeral head (ball) rides up too high. 1. 2. 3. 4. 30-Day Glute Challenge. Lately, I’ve been seeing all types of 30-day Squat Challenge links (using solely high-rep bodyweight squats for workouts), and I’m highly skeptical as to whether they’re delivering good results.
I realize that many people just need a simple system to kick-start progress, and that a bodyweight program is ideal for folks who wish to embark on a training regimen but don’t yet have access to a gym. Using heavier weights increases muscle activation – meaning you get greater tension on the muscles and better results. This is why I wrote Strong Curves and helped start Get Glutes – to get women using heavier weights for optimal glute shaping.
However, bodyweight training can still be highly effective as long as you do it correctly. Below is a 30-Day Glute Challenge that I feel is much more effective than the 30-Day Squat Challenge as it involves two separate movements per day. These movements are synergistic with one another so they’ll lead to greater results. Squats Hip Thrusts Best of luck! The Most Dangerous Exercise of All! Ladies and gentlemen, It is of the utmost importance that I warn you about a particular exercise that is commonly used in strength and conditioning. Chances are, you’ve been unknowingly performing this highly dangerous exercise, blind and oblivious to all of its potential consequences. Hopefully it’s not too late for you, and hopefully you haven’t already created irreparable damages.
This exercise has… Would you like to know the name of this exercise? It’s the deadlift!!! *** This section in red is for the science Geeks like me. *** Cholewicki et al. 1991 showed that a 273 lb powerlifter deadlifting 608 lbs experienced 17,192 Newtons – which is 4,034 lbs – of compressive force on the spine. *** Either way, a 273 lb powerlifter pulling 608 lbs is not very impressive. *** The reason why compressive load on the spine so far exceeds barbell load during the deadlift is because of core muscle contractions. Here is Mangussson’s world record deadlift performance. I have a funny story to share. How I "Cheat" My Way to Shredded | Breaking Muscle.
5 Steps for Dealing With Anterior Pelvic Tilt - Personal Trainer Development Center. The number of people experiencing bad posture and back or knee pain is steadily increasing, and millions of dollars are spent each year on pharmaceuticals and other symptom-based treatments to alleviate the pain. However, as most coaches/trainers and other practitioners involved in corrective exercise know, a minimal amount of proper training is a far better long-term option. One of the most common postural deviations you will encounter is excessive anterior pelvic tilt (APT).
Some visual cues of APT are: A forward tipped pelvis;Increased lower back curve (sway back);A “bulging” (not necessarily fat) abdomen. These visual cues, in combination with a screening that reveals stiff hip flexors, poor glute and abdominal strength, and compensation patterns, are good indicators of anterior pelvic tilt. APT is of special importance to coaches and personal trainers, as clients in excessive APT typically display poor movement patterns in key exercises such as the squat and deadlift. and strong/stiff:
Want The Fastest Path To “Long, Lean Muscles?” Yoga and Pilates are excellent forms of exercise that have numerous health benefits. I encourage you to give each a try to see if you enjoy the training. This article does not attack Yoga and Pilates methodology, it attacks the marketing tactics used by some of their practitioners. I‘m sure you’ve heard the claims. “Yoga gives you long, lean muscles.” “Pilates will help you achieve the long, lean muscles you desire.” The insinuation here is that Yoga and Pilates do something special and create unique muscular adaptations compared to plain old resistance training.
Long Muscles First, let’s discuss some aspects of basic muscular anatomy and physiology. To the naïve exerciser, it would seem that basic static stretching would be the best way to lengthen muscles. The scientific way of describing muscle lengthening is adding sarcomeres in series. Lean Muscles Now that I’ve addressed the “long” claim, let me address the “lean” claim. Conclusion References More Like This. Kursy dla dietetyków, trenerów personalnych i instruktorów fitness. The Most Under-Utilized Exercises for Developing Devastating Power - Bret Contreras. Today I have a guest blog for you by my former intern Joey Percia. I vouch for all of these exercises; they’re my favorite for improving power. Great stuff right here! The Most Under-Utilized Exercises for Developing Devastating PowerBy Joey Percia ‘Olympic lifting is terrible, heavy barbell training is useless, sprinting sucks’.
Sound familiar? Training to maximize power output becomes a very interesting topic when discussed amongst strength coaches. What is power? Power is work divided by time ( P = work / time) and is a product of strength and speed. Someone that tells you that power is only developed at a certain percentage of your 1RM (for example, at 30% of 1RM), no matter what the exercise being performed, is misinformed. Here are some important variables to account for when choosing exercises to develop devastating power. 1. Choose exercises that coincide with an athlete’s training age — referring to the number of years they have been strength training. Time is precious. 2. 3. 4. Don't Be a Slave to the Scale - Bret Contreras. Does the following story sound vaguely familiar to any of you? You wake up and look in the mirror. You are delighted to find that your physique is looking very good.
Your see that your body is leaning out nicely and your muscles are shaping up well. You put your workout attire on and pleasantly discover that the clothes are fitting you very well – snug in all the right places and loose where it matters. You hit the gym and kick some serious butt, setting strength records in multiple exercises. A couple of gym members pay you compliments, informing you that you are looking fantastic. Everything is going great, and your day is off to an excellent start. Over the past week, exactly three of my female clients have shared similar anecdotes. Some people don’t care so much about what the scale says – they’re more influenced by other parameters such as how they look in the mirror or what their latest DEXA scan shows for bodyfat percentage. Before I go further, I want to point out the obvious. How To Get Lean & Sculpted With Limited Time.
First things first: You don’t have to choose between strength training and cardio. That would be a false dilemma. Bodybuilders have done both activities for decades in order to optimize their body composition, and so can you. But let’s say that your primary goal is to lean out and your time is limited. What are you better off doing – weight training or cardio? It may be useful to ponder the differences between the two styles of training. However, when resistance training is added to aerobic training, fat loss is increased.3,7 Moreover, resistance training is markedly more effective at building muscle than cardio.1,2,5,6 So what should we do in order to optimize our body composition? Let’s create a hypothetical situation. Here’s why. At last, a brand new paper was published showing the effects of strength training versus cardio over a long period of time – 12 years to be exact.8 In addition, the study examined 10,500 subjects!
This news will not surprise the bodybuilders. Conclusion. My 4-Week Program for Achieving Handstand Happiness. Why 10 x 3 Is Best for Strength and Size. Hypertrophy - John Rusin: Weeks 1-2. Why I Will Never Program a Deadlift Again. Why I Will Never Program a Deadlift Again. How To Get Lean & Sculpted With Limited Time. The Best Damn Posterior Chain Exercises. Here's what you need to know... Variations of the glute ham raise include the swinging GHR, the flexed-hip GHR, the neutral hip GHR, prisoner GHR, and rear-elevated GHR.
While many think the Nordic ham curl (NHC) is the same as the GHR, it's not. While the fulcrum is at the knees in the NHC, it's at the thighs in the GHR. Variations of the NHC include the band-assisted NHC, the flexed-up NHC, and the neutral-hip NHC. Think of the reverse hyper as an open-chain kettlebell swing. Versions include the single-leg reverse hyper, swinging reverse hyper, strict reverse hyper, and neutral-spine reverse hyper. The common back extension is the most versatile of the common posterior chain assistance lifts. A Powerful Posterior Chain Louie Simmons has done an excellent job promoting assistance lifts for the posterior chain over the past couple of decades, but articles describing the variations of each movement are rare. The Glute Ham Raise 1. 2. 3. 4. 5. 6. 7. The Nordic Ham Curl 1. 2. 3. 1. 2. 3. 4.
Allocating Volume to Maximize Muscle Growth - Bret Contreras. I’ve spent 23 years analyzing program design. In the beginning, I would read Arnold’s Encyclopedia of Modern Bodybuilding and peruse the muscle mags. Then I stumbled upon HIT Training, then HST Training, and finally T-Nation. Eventually I learned how to use Pubmed and investigate the research. I’ve also talked shop with probably over a thousand lifters, coaches, personal trainers, and physical therapists. Program design was always a complicated topic for me. I went through the typical “I have to include every single exercise imaginable into my routine” phase, as well as the “just focus on the basic big five exercises” phase, and everything in between.
In this article, I would like to throw something your way in efforts to make it easier for the common lifter to understand how to best design their training program. Pick your favorite muscle group. I realize that I need to provide more details up front in order to ask the question I pose in the following paragraph.
Dynamic Flexibility Training a Bit of a Stretch, Says New Study. Fizjoterapia Sportowa — Portal dedykowany wspomaganiu treningu i terapii w sporcie, pisany przez specjalistów i dla specjalistów, trenerów, zawodników a także tych, dla których sport jest po prostu pasją. How to Unlock Your Athletic Potential Through Good Posture. Circuit Training Doesn't Get You Fitter. Soul Body System | Mark Fisher Fitness. Core Training Exercises – Conditioning the Posterior Oblique Sling. Multiplane Ballistic Kettlebell Workout.
How to Unlock Your Athletic Potential Through Good Posture. 2 Things You've Got All Wrong About Movement. Functional Butt and Hamstring Workouts - Pendulum Squat. The real reason Tracy, Jillian, Oz, Oprah, Selter, Mercola, Food Babe etc are winning the information game. Kinetic Analysis of the Push-Up: Which Version Is Hardest? Kinetic Analysis of the Push-Up: Which Version Is Hardest? 9 Strength Training Mistakes We've All Made and How to Fix Them. Multiplane Ballistic Kettlebell Workout. How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain. Why Screening and Corrective Exercise Should Be the Foundation of Every Exercise Program. Squats and Hip Dysfunction: 2 Common Problems and How to Fix Them.
Block Lunges: Release the Quadriceps and Lengthen the Hamstrings. It's All in the Hip: 5 Steps to Fixing Movement Dysfunction. 5 Steps for Learning the Squat. The Ten Worst Types of Personal Trainers - Bret Contreras. Fixing Bad Pushups - A Personal Trainers Guide - Personal Trainer Development Center.