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Author Topic: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.  (Read 118483 times)

mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #675 on: April 15, 2018, 10:56:05 »


http://ericbowman03.blogspot.com.ee/2018/04/random-thoughts-march-2018-exercise-for.html

** Squatting/deadlifting for reps vs singles – which is safer


The answer as to "which is better" has to be made on an individual basis based on the person's injury history, fitness levels, and goals.

Also I quite often hear of injured weight training clients being automatically told by their doctor/physio/chiro to "use less weight and do more reps" without further investigating why an injury occurred
- Maybe it's a workload issue and they're doing too much too soon?
- Maybe it's a technique issue?
- Maybe there are major psychosocial factors going on that are making the body more sensitive?
- Maybe there are sleep issues going on? Given the amount of strength athletes who have sleep apnea & other sleep issues this shouldn't be forgotten about but often is.

....

Simple key concepts such as
1) Carrying a positive mindset about yourself and your ability to achieve your goal
2) Getting proper, consistent, high quality sleep
3) Managing stressors (both physical and psychological) well
4) Appropriately progressing your workload to build fitness & function while minimizing injury risk
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #676 on: April 15, 2018, 11:36:42 »

Jäi hetkel silma. Kui keegi soovib näha, mida tähendab "korralik tehnika" - ka siis kui raskus on juba korralik (kuidas kellele, muidugi)

** A mixed grip - see on maitseasi, kedagi ei sunniks just seda kasutama küll.


Lisa"inspiratsiooni" sain ühest blondist ülisihvakast ja pikast plikast, kes tegi "kogenud" boyfriendi silma all jõutõmbeid - Tallinnas HC-s - ja valus oli vaadata, kuidas tema põlved karjusid vaikides - eelkõige seetõttu, et puudus korralik hip-hinge ja alumises faasis tehti veel kükki ka. Raskus oli küll jõukohane - kuni 80 kg - aga kõik kannatas.

Ahjaa - strappidega ka veel. Äkki liigutaks asju niipidi, et kõik saaks tugevamaks/harjuks raskustega?

Oli see kuti ego, mida tüdruk pidi punnitama või miski muu aga - liigu samm sammult - kuni ei tule välja sujuvalt - ei paneks raskust juurde.


https://www.facebook.com/otffitness/videos/623055804702442/
« Last Edit: April 15, 2018, 11:52:47 by mp »
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A.L

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #677 on: April 17, 2018, 13:12:30 »

Jäi hetkel silma. Kui keegi soovib näha, mida tähendab "korralik tehnika" - ka siis kui raskus on juba korralik (kuidas kellele, muidugi)

** A mixed grip - see on maitseasi, kedagi ei sunniks just seda kasutama küll.


Lisa"inspiratsiooni" sain ühest blondist ülisihvakast ja pikast plikast, kes tegi "kogenud" boyfriendi silma all jõutõmbeid - Tallinnas HC-s - ja valus oli vaadata, kuidas tema põlved karjusid vaikides - eelkõige seetõttu, et puudus korralik hip-hinge ja alumises faasis tehti veel kükki ka. Raskus oli küll jõukohane - kuni 80 kg - aga kõik kannatas.

Ahjaa - strappidega ka veel. Äkki liigutaks asju niipidi, et kõik saaks tugevamaks/harjuks raskustega?

Oli see kuti ego, mida tüdruk pidi punnitama või miski muu aga - liigu samm sammult - kuni ei tule välja sujuvalt - ei paneks raskust juurde.


https://www.facebook.com/otffitness/videos/623055804702442/

Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.
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zwen15

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #678 on: April 17, 2018, 15:37:10 »

Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

Kõrgendus loeb kõvasti jah. Juba 1,5cm tõstekingad suurendavad tehtavat tööd niipaju, et kolme korduse asemel jõuan teha ainult ühe.
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Kiilakas1991

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #679 on: April 17, 2018, 16:31:23 »

Haare võiks tugev olla... MUidu näeb forarms välja nagu Lui Marcol
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visionofdisorder

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #680 on: April 17, 2018, 18:48:15 »

Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

https://www.t-nation.com/training/deadlifting-with-t-rex-arms
 
yeah, kõrgendusega saavad enamus ennast mehaaniliselt "ilusasse" positsiooni kruttida, aga kui käed on liiga lühikesed siis juhtub üks kahest: kas selg läheb kõveraks kuna puusad liiga kõrgel enda kehaehituse jaoks või tehakse algfaasis "pool kükk", et kang liikuma saada.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #681 on: April 17, 2018, 23:45:18 »

Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

Hakkan lootust kaotama, et suhteliselt ladusa jutu tagant võiks ka mingi hetk teemaga kaasmõtlemine tekkida.

Öö ja päev - selge see, aga see ei olnud asja mõte. Juhtus lihtsalt tol hetkel silma jäänud video ja sinnajuurde päevalkogetu.

2. Kontekst oli kokkuvõttes vist taaskord mitte kulturism..nagu paljudel.. või klassikaline tõstmine (nagu sul :D :D :D) vaid raskuste liigutamine nö "tervise nimel" - kas selline asi on üldse võimalik teie meelest - kellelgi, kes teeb seda, ei ole eesmärk ei max rek või max biitseps - kujutad sa ette.

Ja siis - temal /ning ka sellel blondiinil, kes oma 170 cm ja 49 kg oli murdumas..strapid ümber.. ei ole vajadust IGA HINNA EEST SUVALISE TEHNIKAGA neid kettaid maast tirida, vaid selle asemel - "Progresseeruda" sammhaaval, korraliku tehnika ja piisavat stimulust andva kangiga - see on parem nii lühiajaliselt kui ka in a long run.

Eks see on individuaalne ja enesepiinamist naudivad kindlasti paljud aga kusagil võiks piir minna.

Sama hästi võib küsida: aga miks siis jääda pidama lihtsalt poolkehval tehnikal või üritada jäljendada mingeid reegleid "kuidas harjutuse sooritamine on ette nähtud" - Miks on sul seal vaja mingit vabandust välja mõelda oma usstõmbele..ning kas cleani või snatchi teed ka nii "nagu sulle meeldib.." või "aga mul on nii kõva selg - teen mis tahan".

Neis kohtades tuleb see analoogia ikka pähe, et millest tuleb see ja kuidas seda seletada saab:   

bro: aga BCAA on kasulik/vajalik   >>>   teaduskonsenus: BCAA-d lisandina on praktiliselt kasutud, kui valgukogus toidust on piisav

bro: aga UURINGUD näitavad .. et kreatiin on toimiv toidulisand  >>>>>>>>>>>>>   konsensus: on jah nii

Mille põhjal tehakse see valik, kus valitakse nö teadusega üks pool, ja siis need korrad, kus "aga Arnold tegi nii" - järelikult need uuringud ei ole õiged või :D:D "ahh, need uuringud on ükspäev nii ja siis homme naa" :D:D või "uuringutega saab ükskõik mida tõestada".

Kust tuleb see tarkus kõigil neil, kes lugeda ei oska, "usuvad" kas arnoldeid, "enda kogemust" või vahel lausa suvalist esoteerikat.

Sa ei pea olema geenius, et sellest kirjeldatud loogikaveast aru saada.


Tagasi alguse juurde.


Ehk siis: haaret ei treenita mitte võistlemas käimiseks, vaid elus paremini hakkamasaamiseks. Niipidi võiks mõelda. Muu on juba erilõbud.

Rihmadel ei olegi mõtet - lähed ilma nendeta raskustes üles - kuni jõuad abita hoida. Kui sul tekib piisav baas..eks siis kui soovid mingil põhjusel võid ju toomaks sisse vaheldust treeningusse neid kasutada.
See noor naine nägi kangi lähedalt vast 20-30 korda..kui sedagi. Tal oli selle kehaehituse/proportsioonide ja tehnika juures .. neid veel kõige vähem tarvis.

Jah, mitte mingit mõtet - käi sa lihtsalt või sinumoodi eriliselt võimlemas.

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kristo1979

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #682 on: April 18, 2018, 09:52:00 »

Tegelikult on ju elu palju lihtsam, kui ei ürita ühele tolmukübemele pikalt laialt selgeks teha asju :D Sügavalt ja siiralt pohhui, kas ta arvab nii või naa. Kunagi vaidlesin ka siin tuliselt jne. Ajuvaba tegelikult :D

Maailmas on miljardeid inimesi, igal oma arvamus ja igaüks peab enda arvamust universumi kõige targemaks arvamuseks :)

Postita oma asja ja savi kui mõni takka ei kiida ;)
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #683 on: April 22, 2018, 00:14:53 »

https://www.theptdc.com/2017/03/deadlifting-from-floor/  Should You Be Deadlifting From the Floor?


Here’s when and why to absolutely avoid this form of deadlift, and three alternative deadlifts to try


Bottom line, don’t get hung up on having to do an exercise a specific way that may not work well with your specific body anatomy, abilities, or limitations. Sometimes a slightly reduced range of motion or an altered stance can give you the same training effect you’re looking for, but without the same risks. Understand that there are many different paths that can lead in the same direction.
« Last Edit: April 22, 2018, 00:20:53 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #684 on: April 22, 2018, 14:27:20 »


https://www.ncbi.nlm.nih.gov/pubmed/29676656/

The Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Recovery Following Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.


Abstract
BACKGROUND:
Growing evidence suggests beta-hydroxy-beta-methylbutyrate's (HMB) positive effects on recovery following exercise-induced muscle damage (EIMD). However, findings vary substantially across studies.

OBJECTIVE:
A meta-analysis of randomized controlled trials was conducted to assess the effects of HMB supplementation on recovery following EIMD by assessing indirect markers of muscle damage, namely creatine kinase (CK) and lactate dehydrogenase (LDH) serum levels among healthy participants.

METHOD:
A comprehensive search was performed on electronic databases (Medline, Scopus, Cochrane Library, and Google Scholar) up to October 2017 for trials evaluating the effects of HMB on recovery following EIMD. Mean ± standard deviation of follow-up CK and LDH concentrations were extracted to calculate the effect size for meta-analysis.

RESULTS:
A total of 324 participants for CK and 229 participants for LDH were found from the 10 and 8 studies, respectively. The results revealed a significant effect of HMB supplementation on CK (weighted mean difference [WMD] = -60.71 UL-1; 95% confidence interval [CI], -78.12 to -43.29; I2 = 4.1%; pheterogeneity = 0.40) and LDH reduction (WMD = -15.42 UL-1; 95% CI, -22.2 to -8.6; I2 = 0.0%; pheterogeneity = 0.53). In addition, a subgroup analysis based on study duration (< 6 weeks vs. ≥ 6 weeks) suggested that HMB effectiveness on EIMD was statistically significant in studies over 6 weeks (p < 0.001).

CONCLUSIONS:
The current evidence revealed a time-dependent effect of HMB in reducing LDH and CK serum levels among adults. HMB, therefore, may be seen as a priority muscle damage recovery agent in interventions.

Iraani teadlased ei ole veel n6us HMBd  maha matta.

Adel Moussa "Personally, I believe it's a pity that the way it was marketed based on hilarious claims twice in its history convinced people that it wasn't worth it; not saying that we can prove that you HAVE to take it, but especially in situations where catabolism is more important than in your average healthy young athlete it may have its value."


 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2013.253203 

Effects of leucine and its metabolite β‐hydroxy‐β‐methylbutyrate on human skeletal muscle protein metabolism
« Last Edit: April 22, 2018, 14:29:19 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #685 on: May 01, 2018, 18:29:49 »


https://www.frontiersin.org/articles/10.3389/fphys.2018.00569/abstract

Anabolic Heterogeneity following Resistance Training: A Role for Circadian Rhythm?


""""""  This article begins with a current review of the mechanisms associated with the heterogeneity in muscle anabolism with resistance training before introducing the molecular pathways regulating circadian function in skeletal muscle. Recent work showing members of the core molecular clock system can regulate myogenic and translational signaling pathways is also discussed, forming the basis for a possible role of the circadian clock in the variable anabolic responses with resistance exercise.

"Here's a short excerpt from our review [Fitnessgenes] of the literature on Circadian Rhythm and Exercise:
There are many studies showing that training in late afternoon/evening time is associated with peak performance. For example, back strength and leg strength have been reported to be better in the afternoon/evening than in the morning (peak time 4:53 pm and 6:20 pm respectively). However, there is also evidence indicating that peak time for training is linked to the personal body clock.
One interesting study showed that the peak performance of 20 female hockey players was strongly linked to their circadian characteristics. The subjects were divided into 3 groups: morning larks (waking up on average at around 7 am on a weekday), intermediate types (waking up at around 8 am on a weekday) and evening owls (waking up at just before 10 am on a weekday). They found that the morning larks peaked at around midday, the intermediates peaked at around 4 pm, and the owls peaked around 8 pm. In terms of time of peak performance since time of awakening, the peak performance was at 5.36 hours (larks), 6.30 hours (intermediates) and 11:11 hours (owls) accordingly.
For high intensity exercise, time to exhaustion in cycling has been shown to be greater in the afternoon and evening (4 pm and 6 pm respectively) than in the morning (6 am and 8 am). One study conducted on a professional fighter indicated that intense training performed at night-time (8-10 pm) delayed circadian clock gene expression by 2-4 hours, compared to no exercise period."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #686 on: May 04, 2018, 22:21:24 »


https://www.jsams.org/article/S1440-2440(15)00231-5/abstract

Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial


Conclusions
This is the first study to show a decrease in patellar tendon pain without a modification of training and competition load and the first study to investigate isometric exercises in a clinical setting. Both isometric and isotonic exercise programs are easy-to-use exercises that can reduce pain from patellar tendinopathy for athletes in-season.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #687 on: May 06, 2018, 22:37:52 »


https://journals.humankinetics.com/doi/10.1123/ijsnem.2016-0332

Negative Consequences of Low Energy Availability in Natural Male Bodybuilding: A Review

Energy availability (EA) is a scientific concept describing how much energy is available for basic metabolic functions such as reproduction, immunity, and skeletal homeostasis. Carefully controlled studies on women have shown pathological effects of EA < 30 kcal/kg fat-free mass (FFM), and this state has been labeled low EA (LEA).

Bodybuilding is a sport in which athletes compete to show muscular definition, symmetry, and low body fat (BF). The process of contest preparation in bodybuilding includes months of underfeeding, thus increasing the risk of LEA and its negative health consequences.

As no well-controlled studies have been conducted in natural male bodybuilders on effects of LEA, the aim of this review was to summarize what can be extrapolated from previous relevant research findings in which EA can be calculated.

The reviewed literature indicates that a prolonged EA < 25 kcal/kg FFM results in muscle loss, hormonal imbalances, psychological problems, and negatively affects the cardiovascular system when approaching the lower limits of BF (∼4%–5%) among males.

Case studies on natural male bodybuilders who prepare for contest show muscle loss (>40% of total weight loss) with EA < 20 kcal/kg FFM, and in the study with the lowest observed BF (∼4 kg), major mood disturbance and hormonal imbalances co-occurred.

Studies also underline the problem of BF overshoot during refeeding after extremes of LEA among males. A more tempered approach (EA > 25 kcal/kg FFM) might result in less muscle loss among natural male bodybuilders who prepare for contest, but more research is needed.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #688 on: May 15, 2018, 09:26:16 »



According to this meta-analysis, generally, glutamine supplementation has no effect on athletics immune system, aerobic performance, and body composition. However, the current study showed that glutamine resulted in greater weight reduction. In addition, the present study suggests that the efficacy of glutamine supplementation on neutrophil numbers could be affected by supplement type and dose.


https://www.researchgate.net/publication/325041097_The_Effect_of_Glutamine_Supplementation_on_Athletic_Performance_Body_Composition_and_Immune_Function_A_Systematic_Review_and_a_Meta-Analysis_of_Clinical_Trials
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #689 on: May 15, 2018, 09:30:57 »


https://ylmsportscience.com/2018/03/05/the-importance-of-muscular-strength-resistance-training-methods/


https://link.springer.com/article/10.1007/s40279-018-0862-z
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