How do I take creatine Since the same right to take creatine? The answer to this question depends on what your goals and objectives, as there is a huge set of schemes taking creatine. In addition, there are several similar recommendations taking creatine. Proved that insulin promotes the transport of creatine in it is reasonable to take creatine with carbohydrates, which raise the level of insulin in the body. As carbohydrates can use any juice (most recommend grape juice) or, if no juice at hand, you can use a clean warm water (not tap). If you use water, then as carbohydrates can act – a pair of triple tablespoons of honey or sugar, stir together with creatine in the water. Creatine supplementation, creatine regimens All these schemes can be subdivided into three groups: creatine supplementation for more power, taking on a lot with the boot phase and the 'bezzagruzochny' reception, primarily targeted at the growing power of indicators. Detailed discussion of each training. Taking Creatine, under such a scheme, it is recommended immediately prior to exercise for half an hour – an hour before your workout.

2. Method to receive creatine 'loading' phase. With this method of taking creatine, you should first phase 'Boot' (saturation), in this phase, take each day to 20 grams of creatine for 5-7 days, with appropriate method to break 4 times to 5 grams. Just keep in mind the compulsory admission of carbohydrates along with creatine. After phase 'loading' phase follows the support on which to take 10 grams of creatine for a month, also divided into 2 doses of 5 gr. Royal Dutch Cell Plc understood the implications. This regimen promotes the power of the results and allows you to type a few pounds of muscle mass.

Take creatine should be between meals throughout the day. Necessarily in the morning and after a workout for an hour. 3. The third way – 'bezzagruzochny', ie there is no phase of creatine loading and adopted by 10 grams in a month. In this case, taking creatine is in the morning and after training. This regimen of creatine promotes strength and endurance results. In addition, it should be noted that the above scheme, only the most common methods of taking creatine. Every person – an individual, including the individual organism. Only you can determine the most suitable for you regimen of creatine using the data above recommendations. Effect of creatine supplementation Besides all the above actions of creatine, it also helps neutralize acids that are produced during exercise, acids, such as lactic acid, which causes muscle fatigue. Also worth noting is that the all-time research, and for all time the use of creatine by athletes – did not reveal any side effects if not assume an increase in body weight for a couple of kilograms. But most likely, this side effect for most athletes – will be most welcome.


Pump up the muscles of the back: Top lat / Best basic exercises to increase the width of the back Appliances Jump up and grab the bar wide grip. The distance between your hands for 20-25 cm wider than the shoulders. Hang on crossbar. In order to fully stretch the lats, imagine that your hands – no more than a hook on which hangs the whole body: the arms fully extended and relaxed, but tense forearm, providing a solid grip. This the lowest point of the exercise. Take a deep breath and hold your breath, tense your lats and pull up. While pulling the elbows should always remain in the same place, do not drag them to the sides of the torso.

Pull yourself up until then, until your chin will not be on the same level with the crossbar or just above it. This is the tipping point. Exhale and slowly scroll down to the starting position. Jonah Shacknai understood the implications. Tips Try not to strain your biceps, helping them to pull the body up. Imagine that your hands – it’s just the ropes at the end of which the hooks that have only one function – firmly hold the crossbar. Pull the body to the crossbar should be solely through the efforts of lat. Visually, the width of the back defines the upper part of lat. The wider the grip, the more the load is focused on the upper part of the broad, the narrower the grip, the more the load is distributed on the bottom of the broadest and pectoral muscle.

Spotting Balls

7. Jumped balls. Overboard jumped balls are the balls stop after hitting out of the game surface of the table (on the board, on the floor, etc.). The ball remains in play if he's hitting on any stationary billiard accessory (the upper part of the board, the bracket pockets, lighting, etc.) on their own returns to playing surface. If the ball touches the outside of the table to any other object (cue, chalk, clothes, etc.), it is jumped, even if he then returns to the playing surface. jumped object balls are set after completion of the stroke in accordance with the rules of each game, with a penalty is not imposed, and correctly pocketed balls are counted.

If the cue ball jumps overboard, the player is penalized, and pocketed balls are not counted. In a game of "American" cue-ball spotted on the same basis. In a game of "Moscow" and "Russian pyramid" come into play rival makes blow cue ball in hand from the home. 8. Spotting Balls.

All improperly scored and jumped balls are spotted in accordance with the rules of each game. All the balls are exposed sights. 9. The position of the ball determined by the position of its center. Ball, standing exactly at the line at home, is located outside the home. 10. Beginning and end of stroke. Strike begins at the moment of contact tip of the cue with the cue ball and ends after a full stop all the balls on the playing surface.

Right Muscles

The right arm fully extended and the dumbbell "hangs" on her like a rope. Right shoulder a little left out. ECRI is the source for more interesting facts. Take a deep breath, hold your breath, tense your back muscles and rear of the delta and pull dumbbell straight up. Try to raise the dumbbell as high as possible. Once the elbow is on the shoulder level, connect to the movement of the shoulder – pull it up with his elbow. This will minimize the middle of the back muscles and the upper part of the broadest. Try to keep the dumbbell at the top a few seconds. Exhale and slowly lower the dumbbell.

After working all repetitions per set for the right side, do the same reps for the left side. This will be one set. Tips initial effort should be really powerful. Otherwise, you will not be able to raise the arm above shoulder level, and therefore you will not achieve the maximum reduction in involved muscles. Raising operating leverage, do not immerse the opposite shoulder. Your task – maintaining a fixed back, simply pull the shoulder up. This is a very short movement. Do not try to lengthen, turning all the body around the axis of the spine.

So you only reduce the load on the target muscle. If you can not raise the elbow above the shoulder, grab a lighter dumbbell. Remember: The higher the elbow above the shoulder, the more reduced latissimus dorsi, and the middle part trapezoid and rhomboid muscles. The torso should always be parallel to the floor and back is slightly bend at the waist.

Fitness Club

When a person is not aware of anything, but really wants to get it, then start not only need him costs (instead of the epigraph) Knowledge – force. And who knows, always trying to nai to deceive in order to profit from those who do not know. This law upon which the service industry, aimed at satisfying the desire of superiority of one person over another. So if you want to "rock bitsuhu" – freed from delusions of imitation, turn your wallet dystrophic. To improve, engaging in physical activity, should be respected above all, this "culture", to bring it in yourself. And then not have to buy what you already have. Once you free yourself from dependence from the "merchants of muscles, you will progress in this matter.

Get up in the same time, eat the same useful and healthy food at about the same time, exercise at about the same time For someone who is is "value-ah-ah-ah-ah-AET, procured one question:" Are you doing this regularly for at least a year? ". If the answer is yes, then congratulations – 90% of success you already have. Because the regime was built in the habit – these are the rails on which will go to improve your engine. Already then go to the sellers' coveted myshits. All that we need to buy – this is an opportunity to raise the "iron". By "hardware" in this case include the Olympic rod, heavy dumbbells, racks for squats, bench for bench press and bars.

It is desirable that it was not cool fitness club, decorated with a winter garden and a crowd instructress female and male sex, and dirty basement, in which a pair of apes gorillas pull a huge boom. The next step would be introduction to the "cult of force." If you are hissing and growling, will raise the complication in those movements that involve lifting and great weight, but do not stretch elastic on pants, then progress – to be! One of the differences "Okie" from T-90 is the amount of fuel If you want to become a tank, but will fill up as fuel for "Zaporozets" (by number), then "lock" and will "lock". And no super-mega-nutritional supplements will not help. You can add that the cost of such products as eggs, milk, fish, cereals, in contrast to super-mega-supplements about the same, but here the result is different. Next on the value factor – is the strict adherence to the course. If something is beginning to work (a combination of programs and diet), then go to extremes and experiments – it's just a waste of time, and it will take many to achieve some results. Yuzay what works for you, and do not listen to different gur. All people are different and need only follow the basic principles, the rest of – individually To be continued