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January 29th, 2010Skinny to Muscle – Tips to Gain Muscle Fast!
January 27th, 2010Going from skinny to muscle is not as hard as many people say but it is harder than perhaps you might think due to the genetics in your body that keep you getting fat but also inhibit muscle growth. If you are looking to gain muscle fast not just incrementally then it becomes another step harder that the only solution is to work harder but more importantly to work “smarter”.
This does not mean you can find shortcuts around hard work but it does mean that you, the skinny guy who wants a ripped physique needs to plan your workouts and understand exactly how your body works so you can be more efficient and spark muscle growth in extreme amounts! These tips proven to work for skinny guys to build muscle can get you started.
1. Do Not Do More Than 10 Reps
If you are doing more than 10 reps per exercise then you are not activating the right muscle fibers but instead activate the “slow-twitch” muscle fibers that have the least muscle growth opportunity. With this in mind you should always choose weights that would mean that an 11th rep would not be possible as to recruit the muscles you really want to grow.
Fast muscle growth equals heavy lifting and a heavy lifting mentality must be present in your workouts because doing more of a light weight does not increase your strength and muscles … you have to CHALLENGE yourself and your muscles.
2. Lower Workout Time, Increase Intensity
A simple equation: Work / Time = work capacity
This means that to increase your work capacity (a mixture of fitness and strength) you either have to increase your work which is what most people think they need to do, but you can also Decrease the time you do the work in for the same result!
This is another challenge to your body and one that actually saves you time because spending hours upon hours in the gym is pointless if you could do the same amount of work in 30-45 minutes. This will really push you to the limit but it is well worth it, move on to the next exercise quicker, take shorter rests .. compress everything and the weight will stack on faster.
3. Only Do One Exercise per Muscle Group
Punishing your muscles do not make them grow and will not get you from skinny to muscled. You need to stress them and challenge them but once that task is done and you have sparked the muscle growth further exercise on that group is wasted.
So do the right number of reps and sets for a muscle group, but once you have reached your 100% maximum effort on that muscle group you have activated all the required muscle fibers so you should move on.
4. 3-5 Sets per Muscle Group Only
If you are doing more sets that this on a muscle group then you need to look at your intensity level!
As a general rule the first 1 to 2 sets should be about 85% max effort, the next set at 95% and the last set(s) at 100%. The last sets are the ones that really spark the muscle growth as you attempt to go beyond your body’s abilities which forces it to adapt and start trying to get bigger to cope. You should also be trying to force an extra 1-2 reps or a little bit more weight on those last all out sets for maximum muscle growth.
5. Track Your Strength Increase to 5% More Per Fortnight
It can be easy to fall into a routine with weight training but if you really want to go from skinny to muscle then you need to pay attention to each and every workout and track your progress or you risk just going through the motions and not really challenging yourself.
For each exercise you should be increasing the weight by about 5% every two weeks. Writing these things down really helps you focus on progress and when you achieve them gives you the motivation to go back in every time with vigor and determination!
These tips are not just a bit of good skinny to muscle advice, they come from one of the most respected bodybuilders around who like you was not blessed with great muscle building genetics but was for most of his life a skinny little runt!
Click below to find out what he has to say and what he can do for YOU.
http://www.skinnytomuscle.net
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8 Ways to Relieve Muscle Soreness
January 16th, 2010Many years ago I decided that I needed to start exercising again. Early one summer morning I pulled on my running shoes and hit the road walking. 10 minutes later, I thought I would increase the workout and started running.
Big mistake!
The next day my calves were so sore I could hardly walk! I was in agony!
Muscle soreness has been known to cause many new exercisers to discontinue exercising. And if I didn’t know any better I would probably have given up. My muscle soreness was due to my stupidity and could have been avoided.
And, no, not by not exercising!
Some seasoned exercisers will experience muscle soreness “the day after” a different type of exercise or workout. They feel muscles they never knew existed!
What is muscle soreness?
It’s usually caused by an overload workout. It is the breakdown of muscle fibers, which causes the release of muscle cell content. The cell content attracts inflammatory cells, which release chemicals, that irritate nerve fibers and cause pain.
But “No Pain No Gain” right?
Wrong! Muscle soreness is NOT an indicator of a good workout. Muscle damage is often greatest in older or otherwise susceptible muscle fibers.
How do you ease muscle soreness?
Here are 8 ways:
1 – Massage Away The Muscle Soreness – Start slowly! Lightly massage the sore muscle and gradually increase the depth of the massage. It might be painful in the beginning but it will gradually ease the muscle soreness.
2 – Hot Bath The Muscle Soreness Away – Nothing beats a long soak in a hot bath for muscle soreness. The heat will increase circulation and provide a soothing effect.
3 – Flush The Muscle Soreness Away – Run hot (as hot as you can bear) water over the sore muscles for two minutes and then immediately switch to cold water for 30 seconds. Repeat this process five times. This has the effect of opening and closing your blood vessels which will flush the acid from your muscles and ease the soreness. It is easier to take a complete shower and do this, but it takes some courage!
4 – Gently Exercise The Muscle Soreness Away – Go for a slow walk and breathe deeply. This helps reduce the muscle soreness by increasing the blood flow to the sore muscles.
Now you know how to relieve your muscle soreness, I’ll show you how to avoid the pain. It is easier and less painful to avoid muscle soreness. Here’s how:
5 – Warm Up Before Your Work Out – Muscles are working parts and like any working parts they need to be warmed up before any demands are made on them. A warm up before your workout is essential to avoid muscle soreness, but more importantly to avoid injury. It starts the circulation to the muscles and warms the muscles and tendons, getting them ready for the next muscle soreness avoidance tip – stretching.
6 – Stretch Those Muscles – After your warm up your muscles need to be stretched. It’s very easy to skip this step or do some hasty stretches, but you will pay for it the next day or with an injury. If you are going for a walk or jog you want to stretch your legs and back. If you are doing an upper body workout then you need to stretch your shoulders, neck and upper back. Don’t bounce in the stretch and hold it for 15 to 20 seconds. Stretch each muscle just to where you begin to feel the stretch then maintain that position until you feel the muscle let go. Bouncing or trying to stretch too far will do more harm than good.
7 – Stretch After Your Workout – Stretching after your workout is important to avoid muscle soreness the next day. After your walk, jog or workout, make sure you stretch your muscles for 15 to 20 seconds before they cool down. They will be warm and elastic so they will stretch well.
8 – Don’t Be A Hero – Going out and training hard might feel great at the time, but when you wake up with stiff and sore muscles the next day you will be tempted to take the day off from exercise. You should start slowly, exercise within your capacity. Make the exercise enjoyable with moderate exertion and only increase the intensity by a maximum of 10% the week after week. This will allow your muscles time to adapt and prevent muscle soreness and injury.
The one BIG trick is “Don’t do too much too quickly!”
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