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Learn the exercise from this super girl!

Plank is one type of physical exercise is quite challenging. Doing it one minute is considered difficult enough, but this woman can actually do it for 4 minutes.

Yes, the woman is Katie Williams (23). Got a body full of muscle and often exercise, Williams was able to do plank exercise for 4 minutes. He was also able to hold his weight with a pull-up for 5 minutes.

Williams is a former professional runner. After no longer focus on the running field, he tried to do more physical exercise. He even once tried to follow the reality show Ninja Warrior Australian version.

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In his first audition, Williams escaped after a successful five-minute physical exam. During that time, Williams performed plank, pull-up, skipping and other physical exercises.

"This is a difficult audition process, but I feel this is my chance to focus on the athletics field, I feel challenged," said Williams, as quoted from

Williams regularly exercises in the gym three times a week, he also regularly doing wall climb exercises. This is so that his arm muscles are trained and strong enough to sustain his weight throughout the next Ninja Warrior audition.

"This exercise is really tough, I have to practice rock climbing exercises.To train speed, I also practice sprints, up and down stairs, jumping.I also need to train balance and coordination, so sometimes I go to the park and walk past the blocks Balance, "he added.

For the diet, Williams is also quite strict regulate nutrition intake every day. As a breakfast menu, Williams usually chooses oats with bananas and berries, or omelet with vegetables.

The Williams lunch menu is usually a menu of proteins and vegetables, like salmon and some green vegetables. While for dinner, Williams preferred chicken and sweet potatoes.

Should you rely on machines when doing body training?

The debate about which is better between free weights and fitness machines is endless. The use of machines in this exercise often reap the pros and cons between fitness practitioners.

Many consider free weights to be better at including the core muscles and maintaining the natural movement patterns of the body. But the machines are already there for some logical reason.

Instead of favoring one, is not it better if you apply both in your workout? Here are four logical reasons why you need to put the machine into your workout routine.
1. Security Reasons

First and foremost, fitness machines generally offer a higher level of security than free-load, which is very useful for beginners. There is no one hundred percent safe movement, but at least you should not be afraid of losing control of the load you are handling.

Of course you can argue whether the movement on a machine is natural or not. But, it seems pretty obvious if some of the machines are trying to reduce the space to make mistakes during movement.
2. Maximum Charges

When using barbell and dumbbell, you need to balance the load along the set to align the movement path, which, to some extent, limits the amount of load you can lift.

On the other hand, the engine automatically balances the load for you through fixed movement paths. You just need to push or pull the load, so you can put in more load and give maximum load to the muscles more safely.

That way, compound movements like Smith machine bench press, lat-pulldown, and leg press, for example, are very well done at the beginning of the workout when you want to maximize the load when your muscles are still in shape.
3. Techniques To Increase Intensity
Bodybuilder with simulator

When you want to increase the intensity, the engine is often more practical than free weights. Dropsets, for example, are easier to do with a machine because you just shift the pin to a lighter load when it reaches failure.

In addition, another important element is the form of movement. When your muscles are exhausted, your movement technique often becomes messy. Well, the machine can help you in this. In addition to its fixed motion path, your position is also more awake than possible injury.

Some techniques to increase the intensity of a good done with the machine include:

Partial rep, where you move within short range in full motion range.
Negative rep, you are much easier to do with a machine without the help of spotter.
Unilateral negative, on the Smith machine, for example, you can lower the load with one hand and raise it with two hands.
Isometric exercises with specific angles, where you press on immobile loads from different angles.

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4. Constant Voltage

Movement with engine offers constant voltage through full range of motion in each rep; Free weights can not do this. This means there is no place to rest along the range of motion, keeping the targeted muscles tense with gravity.

One of the best examples to explain this is dumbbell fly. There is a tension in the pectoral muscle as you lift the dumbbell up (against gravity), but the voltage is lost when your hands are right up, because you are no longer against gravity.

This makes the end of the range of movement so feels useless. Meanwhile, the movement of a kind of cable fly or cable cross-over can overcome it with a constant tension along the movement, so your pectoral muscles get an uninterrupted stimulus.

So, the more obvious is not the machine benefit for your practice. No need to divide one of them, because machines and free weights can complement each other


Women are prone to bone loss than men

The threat of bone loss more experienced by women when they start to enter old age. Women aged 35 years and over have to be selective in the affairs of food, especially foods that can build bones to be healthy.

Dr. Maoshing Ni, author of the book Second Spring outlines 6 easy ways to build strong bones that anyone can apply before bone density is lost due to osteoporosis, as quoted by MSN, Tuesday (22/12/2009).

1. Get calcium from seeds

Most people choose dairy products and derivatives from cows for their calcium needs. But Dr. Maoshing says the content of protein and calcium in high cow's milk causes high acid levels in the blood. The effect is more calcium from the body is lost than that obtained when drinking milk.

The protein molecule in milk is also larger than the human digestive molecule so the immune system sometimes rejects it and regards it as a foreign object or causes allergies. That is why many people experience melting, decreased ability to concentrate and have excessive mucus when drinking milk.

Some people who do not have enzymes, such as lactase, are used to digest milk sugar, when consuming milk causes stomach upset, stomach to diarrhea.

The safest way to get calcium apart from milk is to consume it from whole grains, beans or green leaves.

2. Consumption of oranges

Calcium and Vitamin D are good for bone health. Calcium is used to build and maintain bone density, while vitamin D is necessary because the body can not absorb calcium without vitamin D.

Cow's milk is often honored as the best food for strong bones. But recent research shows that the body can also absorb calcium and vitamin D from orange juice as easily as milk. Orange juice rich in vitamin C contains antioxidants that help the absorption of calcium into the body.

But be reminded because orange juice contains acetic acid that can erode tooth enamel, you should not directly brush your teeth, wait for an hour after drinking orange juice.

3. Bask in the right time

Sunbathing before 9 am or after 4 pm is necessary for the body to produce vitamin D. But it is also important to avoid excessive exposure to sunlight because it can cause premature aging and even the threat of skin cancer, so it is important to pay attention to the time of sunbathing.

Reduce soft drinks

Drinking soft drinks really satisfy the thirst especially when the sun is hot. Sometimes people choose soft drinks type diet to avoid high calories in the hope not to gain weight.

But did you know, the problem of soft drinks including the type of diet is not solely a matter of safe calories? Carbonated beverages can deplete calcium in bone because it contains phosphoric acid.

If you really feel thirsty better drink carbonated mineral water coupled with orange slices safer for bone.

5. Take supplements properly

When you are 35 years old start taking the right calcium supplements. Make sure you take a supplement that is easily absorbed with magnesium size 600 mg and calcium 1200 mg. Note also the amount of boron, copper, zinc, and Vitamin B3. Liquid calcium containing citric base is the right choice because it can be added to the juice drink.

6. Sort out minerals that can make strong bones

In addition to calcium, magnesium, and vitamin D, minerals are also essential for bone formation. Unfortunately, mineral deposits such as boron, manganese, copper, zinc and vitamin K are often overlooked. Though this mineral acts as a cofactor (an important element) in the process of bone development.

Boron reduces the loss of calcium in the urine. Boron is found in fruits, vegetables, nuts and seeds. Vitamin K is found in green leafy vegetables that prove important for protein building blocks of bone.

A good daily intake of minerals is 10 mg boron, 5 mg manganese, 5 mg copper, 25 mg zinc and 150 mg of vitamin K. Make sure your daily multivitamin contains these minerals.

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