Essentials of Branched Chain Amino Acid

Branched Chain Amino Acid (BCAA)consumption is quite simple, just need to know some of the principles under which you will know how and when these amino acids consumed. Of course, you can use a blind or with the manufacturer's recommended schedule of administration, but to get better exposure or consumption of more efficient use, the BCAA treatment should be tailored to your diet while taking into account the intensity of training and muscle recovery.
BCAA administration principles

BCAA not only take into raising muscle mass, but also burn fat. BCAA burning fat will help preserve more muscle mass (if the recovery is poor, burning fat, muscle mass decreases);
BCAA must take each day as a building material for muscles, and muscle recovery and growth not only training days;
If your finances and limited finances can not afford to take BCAA's every day, then just take your training days, during which the amino acids are the most necessary: before and after your workout and before bedtime or between meals in the evening;
More intensive (more difficult) exercise, the greater the need for the BCAA;
Do not take large doses of BCAAs at the same time, preferably daily intake Split into several parts and take a different time. The optimal dose of 3 to 8g, depending on your weight, exercise intensity, diet and time when you are taking, for example.: Before and after workouts BCAAs need more than any other time, so that you can take higher doses, and at other times - lower;
If your diet is dominated by proteins derived from food and only a small part of the protein to collect whey protein (eg 20%) - you will need to consume more BCAA than in the case, when your diet is protein intake of whey protein is greater (eg, 40 %). This is due to the fact that whey protein has a higher biological value - to better influence muscle recovery.

Training Days

Recovery after the training - how to?

We all know that to stay young, and smart, we should remove from our life in one of the most important risk factors. Therefore, stadiums and parks, tracks, sporting clubs, increasingly recognized by people of all ages training suits. Them and with these tips. Whatever the exercise, after feeling tired. How do I remove it? It should start with the simplest procedures for water. The water, depending on the temperature sensitivity of the cardiovascular, nervous, endocrine, thermoregulation system and metabolic processes.

For example, changing a simple rain shower temperature and pressure, we can get different effects. Cold and strong would make active, and a warm light - soothing. Contrast shower - quite a considerable burden on the whole body, so the temperature difference should not exceed 15 degrees. Eg. 20 ° C and then rapidly to 35 ° C or 25'C and 40 ° C. The procedure is the most complete body temperature low-pressure shower. Almost all homes have baths. A little ingenuity and a simple bath becomes an excellent means of recreation. Here are three to four kilograms of crystal sea salt or linen bag, put under hot running water and hold it until dissolved. Then let the cold water bath until the desired temperature. Such a bath well-regulated vascular tone, affects the central nervous system, eliminates the discomfort of the muscles or joints sharps injuries. A good tool for revitalization - a warm tub of pine extract: 50-70 g dry or 100 ml of liquid extract is reconstituted in a bath full of water and lie about 15-20 minutes. Aromatic substance is the olfactory receptors in the skin and through the reflector and calm the central nervous system. Therefore, pine bath are recommended for the night. From the old health and recovery as a cure-all used for baths. Bath .. "- the word of Greek origin, meaning, and cast out pain and longing." Our bath time is often understood only as a hygienic measure. In fact, its value is much higher. Swimming baths dilate blood vessels, speeds up blood circulation, pulse rate. With a lot of sweat is excreted metabolic products. From heat relaxes muscles, pain subsides after the injury. In addition, the bath fitter body, increases its resistance to infection. The usual bath temperatures ranging from 45 ° C to 60 ° C, relative humidity of 80 to 100 percent. Going into the steam, the heat took a breath, do not immediately feel the pleasure. Need to get used gradually, starting from a lower temperature.

Deadlift exercise

Deadlift exercise is one of the most critical strength exercises. If the exercises are performed correctly, it is really dangerous to the spine. However, in a fair, well it develops the buttocks, thighs and bending the lower back muscles.

Technique. Stand directly in front of the barbell. Bend forward, bend your knees so that you can grip needles. In this position your spine should be bent anatomically normal, and the trunk line should be 45 degrees above the horizontal line. Hands must be completely outstretched, grip barbell slightly wider than shoulder width. If weight is a small bench, pronate grasp , if weight is greater bench, grasp a hand pronate, on the other - supinate. Get up from its initial position by doing construction during the movement of the pelvis and knee. Weight should be equally distributed to both legs. Completely straighten your back in the final point of the motion.

Tips and comments: * The death thrust is very similar to the squat exercise. Pelvic and hip motion is practically the same. The main difference is the position of the torso. In the death thrust trunk is more inclined forward and the weight is away from the body. * In order to adequately perform this exercise, you should have a strong enough lower back muscles. Spin motion in any point should not be round because it will be Trauma to the spine. If you are unable to properly carry out the death thrust, it should first strengthen the lower back muscles. * Deadlifts are done with straight and bent legs. Straight legs, it can be done only if you are flexible enough, and back muscles strong. If flexibility is not enough, you will have to bend your back, grip the weight to starting position, but as mentioned earlier, it is very dangerous for the spine.

Pulling the weight back is bent, not only stretched back muscles and ligaments are stretched but. If your back is rounded in the death of traction forces acting on doubles or even triples. It is therefore not justified the death of such gravity variations, even when the athlete stands on the bench to make exercise a greater amplitude so that the rod is lowered below the bench level. It is during this exercise, the muscles are unable to see the involvement of higher power, but more loaded ligaments. In order to exercise a greater range of motion, better make good morning exercise, keeping your back straight.