Olet harjoitellut kuntosalilla jonkin aikaa ja sinusta tuntuu, ettet etene hauislihasesi lihaksen kehityksessa. No, tanaan esitan sinulle viisi tekniikkaa, joiden avulla voit kehittaa aseitasi maksimiin. Aloittaisimmeko?

Yksi painonharjoituksen kulmakivista on kasivarren lihaksen kehittaminen. Ja vaikka toisessa ei ole rakennuslihaksia, kasivarsilihasten saaminen antaa meille mahdollisuuden suorittaa enemman erilaisia ??harjoituksia turvallisemmin ja tehokkaammin.

Nyt olemassa olevista kehonrakennustekniikoista on joitain, jotka ovat tehokkaampia kasivarsille ja hauislihalle ja joiden avulla voimme nopeasti saada lisaa lihasmassaa.

TEKNIT aseiden lihasten kehittamiseksi

Jatkamme sitten analysoidaksemme luetteloa viidesta parhaasta kasivarren harjoitustekniikasta, mika auttaa valttamaan stagnaation vaiheen, joka aiheuttaa sinulle niin paljon turhautumista.

MITEN KESKITTAVAT BICEPSIA YLIKUORMITTAVALLA?

Ensimmainen tekniikka eika tekniikka on koulutuksen ja LIIKKEIDEN KEHITYS , ja minun on pakko lainata sita, koska nykyaan kaikesta todellisesta Internetissa olevasta tiedosta on edelleen ihmisia, jotka eivat tieda tata ja suorittavat koulutuksensa vaarien tai virheellisten kasitysten perusteella.

LIIKKEN YLIKUORMITTAMINEN  tarkoittaa lihan pakottamista tekemaan siita suurempi ja vahvempi suorittamalla jatkuvasti toistoja ja harjoitussarjoja lisaamalla lihakselle rasituksia (jotka kasvavat ajan myota) ja joita vastaan ??sinun pitaisi toimia.

Nama kuormat voivat olla kiekkoja, painoja, kasipainoja, elastisia, jopa oman kehon painoa.

Taman lihasharjoituksen perusperiaatteen ansiosta pystymme kehittamaan enemman lihasmassaa paitsi hauislihasten ja kasivarsien lisaksi myos kaikissa kehon lihaksissa.

Tama on tapa ymmartaa, kuinka mahtavat kehonrakentajat, voimanostolaitteet ja painonnostajat ympari maailmaa voivat suorittaa erilaisia ??harjoituksia uskomattomalla kuormituksella.

Emme tietenkaan unohda, etta tama kesti kauan, tassa mielessa meilla on oltava karsivallisyytta ja liikkumista asteittain, unohtamatta ravitsemuksemme, lepoamme ja tiedonhakuamme.

Ilman naita tekijoita ei tama eika mikaan muu tekniikka ole sinulle hyodyllinen saavuttamaan lihaksen kehitystavoitteet.

MITEN KESKITTAVAT BICEPITA ”TRAP” -TEKNISELLA?

Tassa vaiheessa on selvaa, etta on suoritettava HARJOA KAIKKIIN LIIKKUVIRHEEN , kaikki kehonrakentajat suorittavat jokaisen sarjan lihaksen vajaatoimintaan asti, mutta niiden, joilla on suurin kasivarsi, on aina kaytettava jonkin tyyppista tekniikkaa.

Tata varten toinen yksinkertainen, mutta ei varmin menetelma on tehda sarja uupumiseen tai epaonnistumiseen ja antaa sitten tankoa pienella vauhdilla paastaksesi liikkeen kriittisen pisteen ohi. Laskemme sitten kuorman lahtoasentoon.

Jokaisen kierroksen lopussa yksi tai kaksi ”huijauskoodia” toistetaan riittavasti saavutettavan plus-arvon saavuttamiseksi.

Mutta ole varovainen, kaikki ei ole niin hyva kuin milta nayttaa, pida mielessa, etta kun huijaa liiketta, en tarkoita tehda koko harjoittelu talla tavalla, vaan sarjan viimeinen toisto.

Harjoituksen loputtua sinun on yllapidettava oikeata tekniikkaa vammojen valttamiseksi ja harjoittelun tehottomuuden vahentamiseksi.

Lisaksi sinun tulisi kayttaa tata tekniikkaa vain, jos olet yksin, harjoiteltu pitkaan ja sinulla on vahva kehon ydin. Hakemiseen on parempia ja turvallisempia vaihtoehtoja, varsinkin jos sinulla on harjoituskumppani.

Joten jatkamme katsomista muihin kasivarren harjoitustekniikoihin, joissa on samanlainen kasite, mutta paljon turvallisempi.

BICEPS-JUNAN JALKEEN KAYTETTYJEN KEHITTYMISTEN TEKNIKA

Pakotettu uudelleentoistotekniikka on tarkempi tekniikka kuin ”huijaaminen” ja sen tarkoituksena on jatkaa sarjaa epaonnistumisen varassa.

Nyt, jotta voimme kayttaa tata tekniikkaa kasiharjoitteluun, tarvitsemme KOULUTUSpartneri joka auttaa meita viimeisessa toistossa pitamaan tankoa tai kasipainoja tasapainoisella tavalla liikkeen mukana.

Tarvittaessa voit kohdistaa jonkin verran painetta, jotta paaset liikkeen umpikujaan ja heittaa kaksi tai kolme pakotettua toistoa saavutettuaan lihaksen vajaatoiminnan.

Mutta ole varovainen, jos harjoittelukumppanisi lievittaa kuormitusta liikaa, menetat osan hyodysta.

Hyva asia tassa tekniikassa on, etta voit yllapitaa tiukkaa suoritustekniikkaa, jota ei tapahdu, jos teet toistoja huijaamistekniikalla.

REGRESSIIVINEN SARJATEKNIIKKA BICEPSIN KEHITTAMISEKSI

Tama tekniikka, jota kutsutaan myos a PYRAMIDIN POISTAMINEN , vaatii jonkin aikaa tai kahden harjoituskumppanin lasnaolon levyjen poistamiseksi palkista.

Esimerkiksi tankojen kiharaa tehtaessa se lastataan vakiintuneella painolla, mutta ilman kiinnikkeita levyjen kiinnittamiseen.

Sitten teet 6-8 toistoa painolla, jonka avulla paaset lihaksen vajaatoimintaan silla toistoalueella.

Sitten joukkuetoverisi poistavat osan kuormasta palkin kummastakin paasta, jotta voit tehda viela kaksi tai kolme toistoa; sarjan lopussa poista osa kuormasta palkista uudelleen, jotta voit tehda viela kaksi tai kolme toistoa.

Toistat taman sarjan, jonka olet luonut rutiinissasi.

TAUKON TAI TAPAHTUMAN TEKNIKA BICEPSIN KEHITTAMISEKSI

Tama on yksi “pohjimmainen” tekniikat, joilla kehitetaan suuria lihaksia missa tahansa lihasryhmassa kayttamatta harjoituskumppania.

Valmista barbell, joka on tarpeeksi painava suorittamaan vain kolme tai nelja toistoa oikein, esimerkiksi Arm Curl -sovellukselle.

Aseta se tasaiselle penkille, nosta ja tee niin monta toistoa kuin mahdollista (ylittamatta niita 3, 4 tai jopa 5), ??sitten istut penkilla ja suoritat osittaisen palautumisen 10–15 sekunnin ajan, jotta hauissi toipuu jonkin verran voimaa.

Ota palkki ja tee enimmaismaara toistoja uudelleen: et voi olla enemman kuin kaksi tai kolme, mutta silla ei ole valia.

Tee toinen mini-tauko ja lopeta sitten yhdella tai kahdella erittain intensiivisella toistolla. Osittaisen palautumistekniikan avulla sinun ei todennakoisesti tarvita enempaa kuin kaksi tai kolme sarjaa kutakin kasivarren lihasta kohden.

In questo articolo, volevo mostrarti un’alternativa al tanto temuto esercizio cardiovascolare tradizionale, per aiutarti con l’ultima spinta sul nostro modo di bruciare grasso , e ottenere quel corpo definito desiderato che abbiamo lavorato cosi duramente durante l’anno.

Il metodo promette un aumento del 450% dell’organismo perdita di grasso rispetto a esercizio cardiovascolare tradizionale e senza la temuta catabolizzazione muscolare.

Come hai intenzione di bruciare cosi tanto senza danneggiare i muscoli?

IMPOSSIBILE . Questo e quello che ho pensato, fino a leggere l’intero post, che mi ha portato alla conclusione che e possibile, in base al fatto che principalmente cio che otteniamo con questo metodo di allenamento e lavorare ogni muscolo al massimo , sollevando peso, il che implica una successiva rigenerazione muscolare, e quindi amuscolare ipertrofia , che, come gia sappiamo, ci fa aumentare il metabolismo e bruciare piu calorie e quindi piu grassi.

Il motto del metodo e : “Estendi la tua ultima serie, cancella il grasso”

Fondamenti di formazione

Vi presento i fondamenti su cui il formazione si basa, secondo gli studi:

Come tutti sappiamo, gli studi hanno dimostrato che ad alta intensita allenamento a intervalli rispetto al tradizionale esercizio cardiovascolare puo far perdere alla stessa persona 9 volte piu grasso. Ma cosa accadrebbe se applichiamo questo metodo al nostro allenamento con i pesi? Che avremo a allenamento di sollevamento ad alta intensita.

E cosa si ottiene con questa formazione?

Che la nostra spesa calorica aumenta fino al 450%

Ti spiego. Si tratta di allenarsi come se fosse un allenamento tradizionale ad alta intensita (HIIT), (portando il nostro corpo al massimo sforzo), ma applicato a un forza routine, raggiungendo quello che chiamiamo HIRT (allenamento di resistenza ad alta intensita).

Secondo il studi che sono stati effettuati per questa affermazione e la veridicita della formazione, sono stati effettuati due gruppi di 20 persone. Il primo, ha eseguito la sua routine in modo tradizionale. Il secondo, con questa metodologia.

Anche se e vero che il Gruppo 1 (allenamento tradizionale per la forza) ha sollevato del tutto un peso in piu rispetto al secondo (che ha portato le sue ripetizioni al fallimento), e stato osservato che il dispendio calorico del secondo gruppo nei giorni seguenti era del 450% piu elevato, e alla fine dello studio, non solo avevano perso piu grasso, ma avevano anche muscoli mantenuti e persino aumentati.

Come eseguiamo questo tipo di allenamento?

Comprendera i seguenti esercizi di tipo: set di cluster, sistema di pausa-pausa, sistemi di backoff, drop set e serie di 50 ripetizioni.

Sistema di pausa-pausa:

E una routine di grande importanza nel mondo del bodybuilding, poiche si ottengono ripetizioni piu elevate nell’ultima serie, mantenendo il peso iniziale.

Come lo facciamo?

Arriveremo al fallimento nell’ultima ripetizione (momento in cui non possiamo eseguire piu ripetizioni mantenendo la tecnica corretta) e riposeremo 15 secondi (o 10 respiri). Ancora una volta, inizieremo le prossime serie, fino a quando non raggiungeremo il fallimento. Ci riposeremo e eseguiremo le ripetizioni del fallimento (per un totale di 3 serie).

Sistema cluster:

E un metodo di allenamento avanzato (con il quale possiamo escludere principianti dal farlo) che consiste nel dividere una serie tradizionale, in serie piu piccole, di una o piu ripetizioni, che includera un breve riposo che sara al massimo di circa 5-15 secondi. E molto simile a rest-pau SE , solo che le interruzioni sono predeterminate.

Viene fatto in questo modo per indurre il corpo a ricaricare i livelli di fosfocreatina, in modo da non perdere forza durante la serie completa, come accadrebbe in una serie normale.

Come lo facciamo? Si tratta di ripetere le prime due serie all’insufficienza muscolare (in modo tradizionale, con le pause di 15 secondi tra loro, proprio come il metodo di pausa-pausa). La differenza sta nella terza serie, dove, invece di raggiungere le nostre massime ripetizioni in un unico “tiro”, suddivideremo la serie in tante “mini-serie” di 3 ripetizioni quante ne siamo in grado di fare, riposando tra 15 secondi loro, per ricaricare la fosfocreatina.

Con questo metodo, noi in seguito raggiungerebbe l’insufficienza muscolare nell’ultima serie, dopo aver sollevato piu peso.

Sistemi di back off:

E un metodo basato sull’esecuzione le massime ripetizioni possibili con il massimo peso possibile , e quindi, rimuovendo un po ‘di peso, eseguendo il numero massimo di ripetizioni possibili.

E un sistema simile al “drop set “, solo con lo stesso riposo che avremmo fatto in una serie regolare. In questo modo, riusciamo a spingere il nostro corpo al limite, sia a livello muscolare che livelli cardiovascolari.

Come lo facciamo?

Inizialmente, con il giusto peso, abbiamo eseguito il numero massimo di ripetizioni possibili , come sempre, al fallimento. Non appena finiremo, riprenderemo la nuova serie, con il 25-30% in meno di peso rispetto a quella iniziale, fino a completare il massimo possibile (cercando di fare tra 15-25 ripetizioni circa) In questo modo fino a quando non completeremo la nostra serie.

Il vantaggio di questo metodo e che facilita il sollevamento del peso nella serie consecutiva alla prima, dove, poiche non siamo “freschi”, non saremmo in grado di eseguire cosi tante ripetizioni.

Sistemi drop-set:

E un metodo ben noto in mondo del bodybuilding , perche e in grado di generare traumi muscolari molto grandi (impatto) in un breve periodo di lavoro.

Come lo facciamo?

Si basa sull’esecuzione con il massimo carico possibile, il maggior numero di ripetizioni e quindi e senza in mezzo, esegui le ripetizioni massime con un po ‘meno peso (generalmente si riduce del 25%), ancora una volta fino al fallimento.

Normalmente stress muscolare di solito e piu efficace fare 3 serie, (noto come gocce, da cui il nome “far cadere”), ma puoi fare quanti ne vuoi o il corpo puo resistere. L’ideale sarebbe che nella terza serie fosse raggiunto il massimo fallimento (intendo il momento in cui e impossibile effettuare il movimento muscolare con il peso), e dovrebbe essere raggiunto con il 50% del peso iniziale. (ecco perche la sottrazione del 25%).

Sfida di 50 ripetizioni:

E un metodo piuttosto difficile da completare, quindi non e qualcosa di abusato.

Come lo facciamo?

Si tratterebbe di selezionare un peso che e il 30-40% del peso massimo che si e in grado di sollevare. (guidati attraverso il tuo allenamento precedente) ed esegui 20 sollevamenti.

Riposa 10-15 secondi e ritorna alla carica. Ovviamente non si dovrebbe essere in grado di raggiungere i 20 iniziali ; quando non puoi piu (circa 10 dovrebbero essere corretti), fermati e riposa per altri 10-15 secondi. Quindi fino a quando non ottieni 50 ripetizioni, poi riposa 60 secondi e ripeti, quante serie vuoi (o puoi) fare.

Per eseguire correttamente questo bruciare i grassi metodo e gestire per aumentare la spesa calorica fino al 450%, possiamo scegliere uno dei suggerimenti precedenti, in base al nostro livello fisico e alla forza. Personalmente li ho provati e trovo le seguenti osservazioni ed esprimo la mia raccomandazione.

La mia parte inferiore del corpo ha molto di piu forza e resistenza di quello superiore (questo perche lo faccio diversi settimanalmente Filatura sessioni, oltre al mio allenamento con i pesi, motivo per cui le mie gambe sono abbastanza abituate a indossare).

Ecco perche, quando si tratta di allenarsi e provare il metodo, ho scoperto che la sfida di 50 ripetizioni, pausa di riposo , e il grappolo , Posso trattenere perfettamente nella parte inferiore del corpo. Tuttavia, i metodi superiori sono piu difficili per me (anche le 50 ripetizioni erano impossibili per me, non potevo piu farlo) e per questo motivo preferisco di piu il arretrare sistema .

Perche? Perche come il mio le braccia e / o la schiena si affaticano , Posso riprendere le serie successive con un po ‘meno peso e completare tutte le ripetizioni. (Di solito indosso un motivo 15-12-10-8-6f o 12-10-10-8f).

Il goccia-set , Non l’ho fatto, poiche o abbiamo un partner che e in attesa di passare il peso successivo non appena finiamo le ripetizioni, o dovremmo fare l’esercizio sulle pulegge, per regolare rapidamente il peso.

Per finire, vorrei invitarti a provarlo, per vedere come portera sempre insufficienza muscolare . Per me, e un metodo che mi e piaciuto, perche penso che per a Weider routine esso e molto corretto (usura muscolare e il successivo recupero e molto piu costoso che con una routine senza raggiungere un fallimento, e quindi applicarlo a un Weider, poiche il muscolo avra piu giorni di riposo e recupero fino a quando non lavoreremo di nuovo, che se seguiamo a torso-leg , quindi il guadagno muscolare sara maggiore.

Certo, il temuto lacci delle scarpe apparira anche, grave in aggiunta). Quindi, come raccomandazione, lo consiglio principianti in palestra non andare in routine cosi avanzate o getteranno immediatamente la spugna a causa dell’eccessiva stanchezza.

D’altra parte, ritengo che sia meglio iniziare con un approccio piu morbido routine , e una volta acquisita una forma piu fisica e tecnica, passa a questi piu impegnativi formazione metodi, poiche come tutti sappiamo, il corpo si abitua rapidamente a stimoli muscolari e cardiovascolari, quindi mentre progrediamo temporaneamente nel fitness Nel mondo avremo bisogno di piu stimoli (o piu impegnativi) per poter avanzare correttamente e ad un buon ritmo.

Infine, ti invito a partecipare con le tue opinioni o i tuoi suggerimenti e persino le varianti. Adoro provare nuove sfide, quindi ti invito a condividere la tua esperienza di allenamento.

Beschadigeníein José, Leser und Partner von eldiario.es, schreibt den folgenden Text:: “Als ich Ihren jungsten Artikel daruber las, ob die Einnahme von Aspirin zur Verbesserung der Durchblutung gut oder schlecht ist, kam mir eine Frage, die mir in einem Geschaft in den Sinn kam, uber Produkte fur Bodybuilder: Wahrend ich mich um die Dosen mit Nahrungserganzungsmitteln kummerte, die sie verkaufen, a Junge kam in den Laden und ich horte ihn nach Arginin fragen.

Das hat meine Aufmerksamkeit wirklich erregt, weil ich Arginin in Verbindung mit dem gesegneten Espidifen [einem Analgetikum] habe, also habe ich es gewagt, ihn zu fragen, wofur er es einnimmt, und er hat sehr freundlich erklart, dass sie es verwenden, um die Durchblutung zu fordern und das Blut zu verbessern flie?en. Muskelleistung. Das stimmt? Fordert Arginin die Durchblutung? Und wenn ja, ist es sicher? Gibt es eine empfohlene Dosis? Kann es auf lange Sicht schadlicher sein als alles andere? Ich habe versucht, es selbst zu untersuchen, aber ich war mit so vielen Informationen uberfordert, dass ich dachte, ich wurde mich an Sie wenden, um zu sehen, ob Sie es fur mich klaren konnen. “

Was ist Arginin?

Arginin oder L-Arginin ist eine der Aminosauren, aus denen unsere Proteine ??bestehen. Es ist eine konditionierte essentielle Aminosaure, Das hei?t, dass Menschen im Prinzip nicht selbst synthetisieren konnen und wir bestimmte Lebensmittel, die sie enthalten, entnehmen mussen. Was passiert ist, dass wir tatsachlich in der Lage sind, Arginin zu synthetisieren, jedoch in mehr oder weniger begrenzten Mengen, insbesondere bei Neugeborenen, die mehr konsumieren, als sie erzeugen konnen. Also fugen wir das Adjektiv hinzu “konditioniert”;; Ab der fruhen Kindheit ist Arginin keine essentielle Aminosaure mehr.

Es ist wahr, dass Arginin in erganzender Weise eingenommen wird wird mehreren Anwendungen und Tugenden zugeschrieben, sowohl in Sportdisziplinen als auch im Bodybuilding sowie zur Behandlung verschiedener Krankheiten und Storungen, die nicht nur mit Kreislaufprozessen zusammenhangen, sondern auch mit Stoffwechsel, im Zusammenhang mit Fettleibigkeit und sogar mit Sex.

Welche Vorteile sollen Sie haben?

Einerseits wurden sich diese Vorteile daraus ergeben seine Fahigkeit, sich im Korper in Stickoxidgas NO umzuwandeln, die daher als Dilatator von Blutgefa?en und Arterien wirkt. Aufgrund dieser Tatsache wird spekuliert, dass Arginin die Durchblutung und die Kapillardurchblutung verbessern kann, indem es den Umfang der Gefa?e erweitert. Im Fall von Bodybuildern wurde es beispielsweise nach Anstrengung eine bessere Muskelspulung erreichen. Aber auch. Indem es zur Entfernung von Muskelammoniak beitragt, das in Harnstoff umgewandelt wird, wurde es die Muskelregeneration verbessern.

Das theoretische Ergebnis ist hohere Effizienz beim Wachstum der Muskelmasse. Daher wird Arginin in Bodybuilding-Laden wie dem von Maríein José. Obwohl es stimmt, dass Arginin die Muskelspulung verbessert, gibt es laut Dar immer noch keine soliden Beweise dafur, dass dies die Muskelleistung verbessertío Pescador auf der Transformer-Website. Fisherman fugt das hinzu “Zu viel Arginin kann unangenehme Nebenwirkungen wie Durchfall und Kopfschmerzen haben.”

In Bezug auf seine angeblichen Vorteile im Bereich des Stoffwechsels und der Fettleibigkeit ist bekannt, dass das Vorhandensein bestimmter Dosen von Arginin stimuliert die Sekretion von Somatotropin, das Wachstumshormon, das den Stoffwechsel aktiviert und somit einen Verbrauch der Reserven Fette und niedrigen Cholesterinspiegel verursacht. Daher auch, dass einige Leute, insbesondere Sportler, es als Stoffwechselbeschleuniger und Abnehmen verwenden.

Die Somatotropinsekretion hat jedoch den Nachteil, dass sie die Bauchspeicheldruse zwingt, Insulin abzuscheiden, um den glykamischen Index zu senken, da uberschussiger Blutzucker seine Aktivitat hemmt. Mit anderen Worten, aus einem vollig anderen physiologischen Ansatz, Ein Uberschuss an Arginin kann ebenso schadlich sein als Uberschuss an Zucker, und es wird spekuliert, dass es zu Typ-2-Diabetes fuhren konnte, obwohl es keine Studien gibt, die dies bestatigen.

Das dritte gro?e Merkmal von Arginin ware die sexuelle Stimulation, eine ahnliche Wirkung wie Viagra (wir empfehlen zehn Mythen uber Viagra, von denen Sie glaubten, dass sie real sind), indem es als Vasodilatator in den Geschlechtsorganen wirkt und die Erektion und die Empfindlichkeit der Klitoris erhoht . Es ist wahr, dass die Grundprinzipien in beiden Produkten gleich sind, aber es sollte beachtet werden, dass Vasodilatation unangenehme Nebenwirkungen bei Menschen mit niedrigem Blutdruck haben kann, wie z Schwindel oder sogar Ohnmacht. Andererseits kann Arginin bei Menschen mit Herzinfarkt die Symptome verschlimmern.

Was wurde demonstriert?

Laut der Seite der National Library of Medicine der Vereinigten Staaten, “Die Einnahme von L-Arginin scheint die Symptome zu verringern und die Toleranz gegenuber korperlicher Bewegung und Lebensqualitat bei Menschen mit Angina zu verbessern.” Jedoch, “L-Arginin scheint nicht zu helfen, verengte Blutgefa?e zu erweitern, ” Daher ware es bei schlechter Kapillarspulung nicht wirksam.

Es hebt auch hervor Vorteile bei erektiler Dysfunktion:: “Die tagliche Einnahme von 5 Gramm L-Arginin scheint die sexuelle Funktion bei Mannern mit erektiler Dysfunktion zu verbessern. Eine niedrig dosierte Einnahme hat moglicherweise keine Wirkung.” In Bezug auf Bluthochdruck, “Es gibt Hinweise darauf, dass die Einnahme von L-Arginin den Bluthochdruck bei gesunden, hypertensiven und leicht Bluthochdruckpatienten mit oder ohne Diabetes senken kann.”

Aber die gleiche Bibliothek hebt das hervor Die Beweise sind in den folgenden Fallen unzureichend: Brustkrebs, Herzinsuffizienz, arterielle Obstruktion, Diabetes (obwohl es bei Diabetikern zu helfen scheint, wird es in nicht-diabetischen Fallen nicht empfohlen), korperliche Leistungsfahigkeit oder Fettleibigkeit, unter vielen anderen Annahmen, bei denen ein gewisser Nutzen darauf zuruckgefuhrt wird wie die Verbesserung der senilen Demenz oder die Verbesserung der Spulung der Extremitaten bei Diabetikern oder die Heilung von Wunden.

Das ist, zu antworten Mar.íein José: Es gibt keine Hinweise auf eine Besserung bei arterieller Obstruktion, was wir mit der taglichen Einnahme von Aspirin zu verhindern versuchen, wie in dem von ihr zitierten Artikel in Frage gestellt. Dies kann auf die Tatsache zuruckzufuhren sein, dass Acetylsalicylsaure ein Thrombozytenaggregationshemmer ist, der die Thrombusbildung verhindert, wahrend Arginin ein starkerer Vasodilatator ist, aber die Gerinnung nicht verhindert. Auf jeden Fall wir Selbstmedikation niemals empfehlen und die beste Alternative ist, immer einen Arzt zu fragen.

The sixth edition of the Monopol Music Festival (MMF), a musical documentary film program and concerts that is presented as part of the content of the Las Palmas de Gran Canaria International Film Festival, and which will be held between March 22 and 31 , will feature this year about twenty documentaries, nine concerts, showcases and a meeting between writers and journalists who address the history of contemporary music from their work.

Enric Montefusco, leader of the extinct Standstill, will open the musical section with a concert at The Paper Club (Calle Remedios 10 – Las Palmas de Gran Canaria) on Saturday, March 23, in which he will premiere his imminent album, Diagonal, for the first time. which will be published on April 5. The Catalan artist will open the MMF together with the Tenerife band GAF ​​& La Estrella de la Muerte.

Víctor Ordóñez, director of the MMF, and Luis Miranda, director of the Las Palmas de Gran Canaria International Film Festival, presented the contents of this sixth edition, and of a programmatic line that continues to be faithful to the essence of its founding principles, the is committed to quality and avant-garde musical projects, with special emphasis on emerging figures, but also offering top-line artists, demanded by a demanding public who will be able to enjoy the visit of projects that have never visited the islands or whose absence for many years they needed an immediate update.

In this section we find Nacho Vegas, who will present his latest record work, Violética (Marxophone, 2018) on March 29 , who returns to the Canary Islands almost 15 years after his last concert in Gran Canaria in October 2004, and will do so accompanied from the promising voice of Alice Wonder; or Enric Montefusco, who will come to present his project alone for the first time.

The concerts will complete the popular open-air event in the Plaza de Santa Ana (Saturday, March 30, free admission), in which Mucho, a project by Martí Perarnau IV, will share the stage and which also comes presenting a new album, Is there anyone in House? ; the Gran Canaria band Lajalada, led by Belén Doreste (Bel Bee Bee); the Dutch combo EUT, a group with an extraordinary projection and that exudes a kind of synth pop that does not dispense with danceable guitars and that MMF is betting on in its first festival in Spain; and Delafé, with showman Óscar D’Aniello pulling like never before from a repertoire that is part of the best of Spanish pop of this century. The local band Ant Cosmos closes the list of artists in the musical section.

As for the screenings, the selection also contains the variables that have made the MMF an inescapable meeting for those who love the two arts that meet each year at the Monopol Cinemas: excellent film productions with music as the main argument, in which mythical biographies are reflected and movements of the most alternative scene are captured.

In this sixth edition, the documentaries –which will begin screening on Friday, March 22- include titles such as Black is Black , reverse pull ups, which details the brilliant success of Los Bravos, a seminal Iberian rock band; In Songs of a Revolution Nacho Vegas, who will present the documentary, travels through popular music the corners, towns and villages from which the proletarians who rose up in Asturias during the 1934 Revolution came out, singing popular songs that still remain in the memory; Eat that Question is, as a collage of interviews and television appearances, an approximation to the character who was hiding behind Frank Zappa, and who draws a cohesive profile of the artist in his own words;Conny Plank: Potential of Noise is the musical and human portrait of Conny Plank, the visionary producer who pushed the German avant-garde of the early 1970s (Kraftwerk, Neu !, Harmonia, Cluster, Guru Guru et al) from his farm in Cologne. converted into a recording studio; Lawrence of Belgravia introduces the eccentric ex-leader of the sumptuous Felt and Eighties Denim, a misunderstood genius, artist cursed by definition, one of the most eccentric and particular composers of the indie generation; On the Sky relives the golden years of funk and disco from the bowels of one of its main references, the group Sly Stone & The Family; with I am the Rumbawe delve into the life and work of the king of the genre, the late Peret; Suede: The Insatiable Ones , a film directed by Mike Christie, tells the story of the English group that pioneered britpop; Zurda discovers us one of the pioneers of punk in Spain, founder of groups such as Escorbuto Crónico or Guerrilla Urbana, references of the genre in La Laguna; Queercore tells the story of a countercultural movement that arose to combat gay gentrification and punk homophobia in the mid-1980s, an anarchic and transgender scene whose message continues to war; Salad Days: A Decade of Punk in Washington DC(1980-90) visits the heroic stage of Dischord Records, the Washington DC label, and the hardcore community that built it. A critical documentary through bands like Minor Threat, Teen Idles and SOA, Black Market Baby and Faith; Callas dives into the turbulent existence of the bel canto diva; Cassette shows musicians and music lovers like Henry Rollins, Sonic Youth’s Thurston Moore and Daniel Johnston, among others, talking about the humble cassette as an instrument of romantic conquest, as a way to distribute underground music, and of course, as a training format. musical both for them and for a whole generation; I Am ThorHe investigates in a peculiar group, a kind of Schwarzenegger of hard rock who wanted to combine bodybuilding, metal rock and mystic-Nordic vaudeville in a single band / figure. Thor could have been the new Kiss; the Slades of Valhalla; Milford Graves Full Mantis is shot by two students of the musician and percussionist Milford Graves and introduces us to the complex world of beliefs and spiritual visions of what was one of the forerunners of free jazz in the sixties; Mabangi / MIA brings together two decades of home videos that reveal MIA’s life, first as a refugee in London fleeing the war in Sri Lanka and then as a pop music star; Shut Up & Play the Pianoit is a journey filled with megalomania and piano music by Chilly Gonzales, from the punk scene in Berlin to the philharmonic orchestras; In the Middle of Norway addresses the double life of Jorge Martí Aguas, lead singer of The Red Room, who, when winter comes, leaves his musical side aside to return to Norway, where he lives with his wife Ingrid Øverås, affected by a chronic illness -Myalgic encephalomyelitis. To bridge the pay gap between Spain and Norway, Jorge works night shifts at a center for Alzheimer and dementia patients; The Will Have to Kill us First; that takes us back to 2012, when jihadists took over northern Mali and banned all forms of music. They destroyed radio stations and threatened with death those who dared to challenge them; and Whitney, a documentary by Oscar-winning Kevin MacDonald that sheds light on the troubled life of the late Whitney Houston.

A musical and film program that will also have extra activities closer, more intimate and of great value to the viewer, in which artists related to the tapes or concerts will intervene or to present a documentary, such as Nacho Vegas, which will attend on 29 March to the projection of Songs of a Revolution as a prologue player; Enric Montefusco, who will present his book Carne de Cañón , together with a special acoustic showcase; Jorge Martí, singer of The Red Room, who in addition to introducing us to the band’s documentary, In the Middle of Norway , will star in another of the MMF’s musical moments; or the group Legacy of Peret, Peret’s grandchildren, who will also perform songs by the Catalan artist during the screening ofI am the Rumba.

Serial: The women who have left their mark on Spanish golf

Spanish women’s golf is gathering more strength than ever. The more than possible celebration of the Solheim Cup in Spain will be a recognition of all that our golfers have achieved throughout history, and it is in law to pay tribute to the first professional golfers who fought opening doors to achieve what golf Spanish female is today.

And the first of them is Elvira Larrazábal , the number 1 license for Spanish professionals issued in 1958 , which opened the way for the 86 women with professional licenses that exist today.

Elvira Larrazábal has been called mother courage, for having given up her profession as a golfer and dedicated her life to her daughter Carmen, who was born with cerebral palsy. Elvira’s life has been an example of struggle, success and humility that triumphed at a time when victories were for the nobles . And in that world she demonstrated the greatness of a humble person.

His story has fabric. Elvira was born in 1933 in Neguri , in a house next to hole 4 of the golf course; she was the daughter of Ángel and María, a modest family. His father was, what was vulgarly said, “a red of war” . As ertzaina she was an escort for José Antonio Aguirre, the first Lehendakari, and spent five years in a prison in El Puerto de Santa María while Aguirre was in exile. For this reason, his return home was not a path of roses, but at the Neguri golf course, his doors were always open. “There was only one person who said that if a red man entered the field, back workout for women, he would leave, and they invited him to go (to the partner),” says Elvira. So Angelin, as he was called in the club, began to work in the clubroom, to teach golf and put the bug of this sport through the veins of his daughter, who says that “I did not like golf at all But if I started playing it was for giving my father a whim, for seeing him happy. “

“I started playing when I was 16 years old, with 14 clubs from nine different games, it was what I had. He went out to play at six in the morning with the light of the posts. My father made it very difficult for me: I would bury the ball in the bunker so that when it fell there it would be easier for me to get it out, he said… He made me play from small trees with my legs open and I said, ‘I will not fit’, and go if it fit … From my house I practiced the short blows, which is where tournaments are won. My sticks were rusty, I cleaned them in the home sink with the cleaning stone. And the balls … I never released balls, very few times, they were very expensive … -remembers Elvira with nostalgia. When there was some very minced my father melted it with a match and filled the hole ”.

Elvira Larrazáb

In those tournaments Elvira fought for victory from his tremendous humility against the noblest, demonstrating another type of greatness and thus remained unbeatable winning the Spanish Championship from 1952 to 55: “My father told me, ‘do it for me ‘and I am very happy with everything I did for him. When I went to the first tournament all the women in town, who loved me very much, went to church to pray and put candles for me; when I won they welcomed me at my club with lanterns. I said ‘is this going to be like this every year?’ And my father told me, ‘when you don’t win, there will be nothing’ but for four years there were always lanterns. I would go to the delivery, pick up my trophy and then go home, I would not stay for the celebrations, it was another very different time … but very beautiful for me. I knew how to be in my place, and I stayed in my place ”.

All her life she has been surrounded by sports and athletes, which at that time was not very common. “I met my husband on the street, walking with my cousin from Las Arenas to Portugalete . I met him and said, ‘I have to go out with this one’, he turned around, invited me to dance that night and we did not separate in 62 years until he died 4 years ago. Still today he is the international soccer referee with the best track record, who even came out on top in a European Cup final between Milan and Ajax at the Santiago Bernabéu ”.

“We got married, my son Peru was born on June 29 and in August I was already competing, we went to Pedreña in a 600 and my mother took him in a field. He learned to walk on a green, that’s why he has such beautiful walks. Later Iñigo was born and until the day before his birth I was teaching many well-known people, the minister López-Bravo just before his plane crash, the Oriol, many people. I stopped competing because I had been declared a golf professional and I had no one to compete against, I was the only professional… the first and only, so I dedicated myself to teaching. And then Carmen came with her paralysis and that’s when I made the decision to quit golf. “

“ONE DAY HE SAW MY BLASTER AND SAID, ‘I WOULD LIKE TO HAVE IT,’ AND I SAID, ‘WELL, I WOULD GIVE IT TO YOUR BROTHER, BUT NOT YOU,’ AND HE LAUGHED A LOT. SEVE WAS HEAVEN ”

“My daughter needed all the care of a mother. I knew that was my place, and I decided to stay in my place. One day, strolling down the street with her, a woman said to me, ‘If I had such a daughter, I would not take her out on the street’ and I said, ‘That is why God has chosen me.’ I decided to take golf out of my life to dedicate myself to it. I got rid of all but one club … my blaster … my favorite club. How she made him dance! It was wonderful … his face was golden, but from so much work it was dark, dark … I still have it and sometimes I say I’m going to take it to my grave.

“In my family sports have been basic, we are all related in some way. My husband with soccer, my son Iñigo is a bodybuilding champion and has two gyms, my son Peru was a hockey referee, and I as a golfer … the sport teaches a lot, it has fantastic values ​​for life: it is patience, it is overcoming and Above all, fight, and that has been very useful for me to face the paralysis of my daughter Carmen. And with so much sport it is incredible how people change when you talk to them about golf, although I never say who I was ”.

“Now I have a set of sticks behind the door of the living room … I wish I would have had these sticks when I was competing … And I also have all the photos that they put in the tribute exhibition they did to me in Madrid, they are wonderful. I don’t see a lot of golf because it makes me very nostalgic but for what little I know, it is very different from my time ”.

“The mountains do not come together, but people do” he says while speaking of Seve : “It was wonderful to meet him and we had a lot of relationship. When La Arboleda opened, he invited us and there my husband, my daughter Carmen and I went. We talked a lot, and with his brother Manolo too. One day he saw my blaster and said, ‘I would like to have it’ and I said, ‘Well, I would give it to your brother, but not to you’ and he laughed a lot. Seve was heaven ”.

“I HAVE OVERCOME OBSTACLES ALL MY LIFE, I HAVE EVERYTHING EXCEPT DANDRUFF! AND WE MUST GO FORWARD. OTHERS STAY ADDING SUGAR TO THE CHURROS BUT I AM NOT ONE OF THOSE PEOPLE ”

After two strokes and a recent hip fracture, at 86 years old, he continues to move forward with the values ​​that his family and golf instilled in him: “I have overcome obstacles all my life, I have everything except dandruff! and we must go forward. Others stay adding sugar to the churros but I am not one of those people ”.

And going out, like every day, to visit his daughter Carmen to tell each other how much they love each other, he takes a last look back and going back to his last victory 65 years ago “I still remember the blows as if it were yesterday: gully, mound, to green and inside”.

Elvira Larrazábal was and still is today a BIG of Spanish women’s golf and her history, that of the first professional golf player in Spain, is worth telling.

He was the great promoter of the iron sport in Spain. He organized most of the bodybuilding championships in Madrid, created the best bodybuilding school from his legendary gym: El Heracles.

Many are the men who have been relevant to the development of bodybuilding in Spain: Salvador Ruiz, Jesús Mario Muñoz, Carlos Flórez, Eduardo Franco, Baldo Lois, Manuel Lucena, Alfonso Gómez, Jorge Serrano, José Donato, Rafael Santonja, the Ramos brothers , Jaime Gallostra, José Viñas or Dino Chemes, but, without a doubt, Dino Camerlengo was the great advance.

Actor in various films

Dino Camerlengo was born in Rome eight decades ago. In his youth he began to practice sports activities: soccer, forearm workouts for men, boxing and cycling. But due to his thinness, he decided to start bodybuilding practice, first in the Tulio Richardi gym and later in the Weider gym. There, in the aforementioned Weider gym, he met, among others, Steve Reeves, Reg Park, Brad Harris and Gordon Scott, who were shooting different films in Italy at that time. Thanks to them, Dino Camerlengo got several film roles in the movies Los Titanes, Sodoma y Gomorra y Cleopatra.

In 1962 he arrived in Spain

Dino Camerlengo arrived in Madrid in 1962 to participate in the filming of the aforementioned movie Los Titanes, starring the famous Giulano Gemma. He was looking for a bodybuilding gym to train but couldn’t find it, there was none. In 1964 he married a woman from Madrid and established his residence in Madrid. That same year he opened the legendary Heracles gym, at number 7 Calle Peñascales, semi-corner with Doctor Esquerdo. It is relevant to say that all the gym equipment he brought from Italy, but, yes, transported in his 600, an odyssey for those times. Without a doubt, Heracles was the first gym in Spain where competitive bodybuilding was practiced. Therefore, very soon the best bodybuilders in the country were there.

Dino with his students, among them, Ayestarán, Robles or Eduardo Franco, at the Heracles Gymnasium, 1965. Photo digitized by Febus.

The Heracles Gym School of Champions

In the 60s and 70s the Heracles gym became the mecca of national bodybuilding. The atmosphere that reigned in it was impressive. The illusion, the joy and the camaraderie, were hallmarks of all the athletes. The best bodybuilders of the time passed through Dino’s hands: Carlos Flórez, Adolfo Robles, José Luis Ayestarán, Eduardo Franco, José Viñas, Jesús Mario Muñoz, José Mollejo, Rafik Mousallam, Vicente Mena, Pablo Martín Recio, Carlos and Pedro Visedo , Carlos Rodríguez, Manuel Benito, Carmelo López, Manuel España, Jaime Pérez, José Luis Benito, Román Crespo, José Luis Santos, Steve Shabaneh, Salvador Ruiz, etc.

The first competitions in Madrid

It was Dino who organized the first bodybuilding competitions, in Madrid, in 1965, first Mr Heracles and then Mr. Madrid. On the sly and with surveillance at the door in case the police came. During the following five years he promoted a large number of bodybuilding events, without a doubt, he became one of the most important supporters of the sport of iron in Spain. At that time he also published several bodybuilding magazines, collaborated in the most important ones, including Las Pesas or Deporte y Salud, and participated in various automobile competitions.

Dino Camerlengo, falnqueado by José Luis Benito and Steve Shabaneh, Mr Heracles 1976. Photo Pedro López, digitized by Febus

IFBB judge

In the 80s Dino Camerlengo acted, always with great mastery, as IFBB national and international bodybuilding judge. In the 1990s, due to heavy competition, Heracles closed. Soon after, he started working in a sports equipment company. In recent times Dino Camerlengo continues to train at the City Gym in Madrid, with his great friends Ana Rosa Estepa and Carlos Flórez, owners of the same. Today, already retired, only his friends and family remember him, however, no one should forget that Dino Camerlengo is one of the most important references in Spanish bodybuilding.

The Heracles gym was the birthplace of Spanish bodybuilding in the 60s and 70s. Photo digitized by Febus.

But not on a motorcycle !!!! … At this point if you still continue to use the telephone receiver of a lifetime, it is because you do not speak much for him or because you like to have neck contractions. I hope it is for the first reason, in that case CONGRATULATIONS!!

But a helmet is not only useful for talking on the phone (if we have it connected to the computer, one of the most popular options is the Skype program, which allows you to call any type of phone at cheap prices, in addition to allowing multiconferencing between various parties. I invite you to discover all its possibilities on  skype.com ).

If you want to achieve productivity you have to choose a helmet that allows you total flexibility, to even be able to combine actions. Try to get a helmet with ambient noise cancellation, and that is wireless, this last feature, although it may seem trivial, can give a lot of play, since it allows you to move from your work table during long conversations or multiconferences, in the that your role is not very active and is limited to almost being a listener. Time that you can use to do a second action that does not require a great mental effort.

In addition, the helmet (connected to the computer) will also help us to dictate texts much faster than with the keyboard. Click here for more information…

Think about it, how many times have you used your printer in the last year? (To print, not like the countryman in the photo 😉 I retired mine three or four years ago, I only used it to print the odd hotel voucher, which then I was not asked when I got to it, it was enough that I would give them the reservation number and show my ID.

Now if I occasionally need to print something, I do it at the neighborhood printing house (I promise not in the office ;-). And you may wonder, already but that does not mean an improvement in productivity. Yes, but from the moment the printer disappears from your work table, you force yourself to digitize everything that previously meant paper:

• Instead of printing boarding passes, you now carry them on your smartphone or smartwatch

• Instead of printing a dossier for reading, now you download it to the tablet.

• Instead of printing and binding a dossier to give it to someone, you send it by email, or you save it in the cloud (Google Drive, Dropbox & others …) and share a link to it.

Although it sounds somewhat radical, the sooner you leave the paper support behind the easier it will be for you to adopt any technological advance.

How to design an anabolic cycle?

Below I will describe the basics of how to design an anabolic cycle.

Of course it has to be a well structured thing and in its right measure since

it is not worth putting less products because we do not have more money, nor putting

megadoses since the body can only assimilate a certain amount of steroid,

and the rest will only provide us with undesirable effects . For example, the dose of Decadurabolin is between 200 and 600 mg. per week, although there are

large athletes that can reach 600 mg. therefore if you put only 100 mg.

It will not be worth almost anything, nor does it make sense to put 600 mg. if you weigh

60 kilos.

It should be noted that these products have side effects, in case someone does not know, and that these effects can be truly strong in some users, while in others they may not have any or very few. It goes without saying that at higher doses more side effects.

Also to say that the advisable average duration is 12 weeks plus the post cycle, since a longer duration can leave our hormonal axis very touched and the longer we take to recover our endogenous production of testosterone the more losses we will have at the end of the cycle, that is, the more time you are with anabolics more muscle loss you will have at the end of the cycle. Therefore these cycles of 16 weeks or more so fashionable now are not advisable at all.

We must also allow a reasonable time between one cycle and another of at least 3 – 4 months to fully recover our body from the stress it has suffered, in addition to that the longer you are out of these substances the more effective they will be in your new cycle.

The cycle is made up of an androgenic and anabolic base and several phases, some essential and others optional.

Design and phases

Androgenic base of the cycle:

Indispensable part of the cycle, a testosterone base of between 250 and 750 mg.

per week (average dose according to your weight). It can be a mixture of testosterone such as sustanon, or enentatate or cypionate or even propionate, although the latter we will leave to leave the cycle, as it is a short-acting ester.

Anabolic basis of the cycle:

Also an essential part of the cycle, from the first week to finish, one or two low or medium anabolics in androgens, with a long half-life, that is effective and that has low toxicity, such as Decadurabolin, Boldenone, Trenbolone or, if we want a definition Primobolán or Masteron. The doses would be between 300 and 600mg, depending on each compound and your body weight.

Attack

phase : This phase is for advanced athletes. The inclusion of a fast-acting anabolic compound such as Dianabol, oral winstrol, Oxymetholone (the latter is not advisable due to its high toxicity) or even testosterone propionate only 2-3 weeks until sustanon or enanthate comes into play.

Exit phase:

Also an essential part of the cycle, an anabolic low in androgens, which does not interfere with the production of testosterone, that is to say with little suppression, of half or short life such as Winstrol, Anavar or Primobolan, to continue in an anabolic state while recovering. our axis after giving up testosterone. We can start this phase in the last week of testosterone and extend it for 2 weeks while the HCG is in.

Reactivation and post cycle:

Perhaps the most forgotten and the most important part of all, since it depends on this that we maintain muscle gains and at the same time avoid libido problems among other causes. The reactivation begins with HCG, 3 or 4 days after the last anabolic injection, for example if the last spike was Winstrol.

After 2 – 3 weeks of HCG, reactivation with Tamoxifen and Clomiphene comes for an additional 3 – 6 weeks depending on the hardness of the cycle.

Antiestrogens are very important:

From the first or second week, use tamoxifen 10 mg / day, plus Proviron 25 mg. daily. The latter lasts until the week we finish with the HCG. We can also change the Aromasin or Arimidex for the two compounds mentioned above. These compounds are also taken in the post cycle for the reactivation of our hormonal axis HPTA

Very important, the liver protectors

Liver protectors, which can be various: Liv-52, La Silymarin (Legalon), Policolinosil or Milk Thistle (high content in silymarin), acetylcysteine ​​etc. You can choose one of these, from week 1 to 1 month after finishing the cycle and take it with meals. There are those who prefer some and those who prefer others, the most used are the first two. You can also use one during the cycle and at the end of this, change to another for another month or two. There are those who prefer the term put glutathione injection that is the most effective, but this is for strong cycles.

Total bodybuilding: Eduardo Domínguez

See examples of anabolic cycles Anabolic

Profiles of use

Base Androgen   Basic	Base Anabolic   Basic	Phase Anabolic Advanced Optional	Phase Attack   Optional	Exit Phase   Basic			Reactivation And Postcycle   Basic
Weeks: 1 to 12 Testosterone Can be:   Long-acting sustanon, enanthate or cypionate         Propionate can be used for the last 2 weeks to leave	Weeks: 1 to 12 1 or 2 Anabolics Low or moderate on androgens long-acting   Decadurabolin Boldenone   Depending whether they are for volume or definition.   Weeks 1 to 8 or 12.	Weeks: 1 to 12 Phase for advanced athletes.   Low androgen anabolic of action medium or long.   Trenbolone Masteron Winstrol Primobolan	Weeks: 1 to 4 or 5 Anabolic strong fast acting like for example Dianabol.	Weeks: 6 to 12 Anabolic Low in androgens of short half-life and that produce little suppression of the hormonal axis to continue in an anabolic state while our axis recovers			Week Next to the exit phase.   2 – 3 weeks of HCG  more 3 or 4 weeks of Clomid more Tamoxifen

Source of information click here…

Results  of the Madrid Community Championship AMCFF 2017 , event held on October 7 at the IES Antonio Machado in Alcalá de Henares (Madrid), best full body workouts.

Results of the Community of Madrid Championship AMCFF 2017 Bikini Fitness Junior

1. Sara Lazaro Dominguez (Francisco del Yerro) (1)

2. Irene Mairena López (Free) (4)

3. Leticia Rojas García (Be Strong Gym) (2)

4. Carmen Alvarez Archanco (Total Activity Team) (5)

5. María Cinta Aparicio Pérez (Free) (3)

Bikini Fitness Master

1. Tamara Iglesias Elvira (Lata Team) (6)

2. Gloria Borregales Simancas (Total Activity Team) (7)

3. Irene Ibañez Martin (Free) (9 )

4. Marta Guijarro Rojas (Francisco del Yerro) (8)

5. Maria Teresa Torres Carmona (Free) (10)

Bikini Fitness up to 163 cm

1. Ramona Laza Lenuta (Francisco del Yerro) (19)

2. Cristina Fraile Herrera ( Altafit Cuatro Caminos) (15)

3. Montse Triviño Garcia (Cde Nova Alcobendas) (12)

4. Maite Longarela Piña (Topfitness) (16)

5. Carolina Sánchez Martinez (Francisco del Yerro) (13)

6. Nieves Moreno Segovia (Cde Nova Alcobendas) (18)

. Elena Laserna Delgado (Total Activity Team) (11)

. Petya Antonova Radicheva (Free) (14)

. Jennifer Torres Castellanos (Total Activity Team) (17)

. María Macías Martín (Cde Nova Alcobendas) (20)

Bikini Fitness more 163 cm

1. Sofia Carballo Zueras (Axs Team) (199)

2. Barbara Martín De Lucas (Life Sport Center) (21)

3. Estefanía Turégano Calderón (Total Activity Team) (23)

4. María Tena Herranz (Altafit Cuatro Caminos) (24)

5. Sara Castro Escribano (Axs Team) (22)

Absolute Champion Bikini Fitness

Ramona Laza Lenuta (Francisco del Yerro) (19)

Men´s Physique Junior

1. Alejandro Perez Junco (Cde Nova Alcobendas) (26)

2. Alvaro Cacho Majano (Cde Nova Alcobendas) (35)

3. Pablo Benavides García (Francisco del Yerro) (27)

4. Raul Esteban Herrero (Total Activity Team) (30)

5. Julian Andre Gouveia Esteso (Free) (29)

6. Mateo Herreño López (Life Sport Center) (34)

. Francisco Javier Puerto Merida (Free) (28)

. Cosmin Ionut Roman (CDE Fitness Vida) (31)

. Jorge Ramos Martín-Ondarza (Francisco del Yerro) (32)

. Guillermo Robles Limon (Free) (33)

Men´s Physique Master

1. Israel Rodríguez Martínez (Total Activity Team) (42)

2. Frank Castellon Coneo (Total Activity Team) (40)

3. Julian Martinez Ferro (Life Sport Center) (41)

4. Julio Cesar Tabares Arias (Total Activity Team) (38)

5. David Gascueña Garcia (Free) (39 )

6. Charles Deividy Branco De almeida (Yunfit Sport) (64)

. Iván De Miguel Garcia-Gallo (Cde Nova Alcobendas) (36)

. Miguel Angel Torres González (Free) (37)

. Oscar Moreno De Federico (Free) (43)

. David Alonso Cano (Total Activity Team) (44)

. Jean Marc Hurni Hurni (SFS-Fitness) (45)

. David Fernandez Ares (Free) (46)

Men´s Physique up to 170 cm

1. Joel Nogal Fernández (Total Activity Team) (48)

2. Miguel Angel Salinas Fernandez (Total Activity Team) (51)

3. Cristian Iglesias Díaz (Cde Nova Alcobendas) (52)

4. Manuel Regalado Rodríguez (Maxfitnes) (53)

5. Javier Dominguez Fernandez (Total Activity Team) (47)

6. Gedeon Martinez Vilchez (Alkida) (49)

. Yonder Javier Machado Ppadron (Cde Nova Alcobendas) (50)

Men´s Physique up to 178 cm

1. Adrián Herranz Sanz (CDE Fitness Vida) (60)

2. Happy Edodo Ogieva (65)

3. Luey Lopez Alaasam (Life Sport Center) (59)

4. Javier Torrijos Mediavilla (Free) (54)

5. Borja Garcia Martos (Free) (68)

6. Yohan Caballero Colmenarez (Total Activity Team) (72)

. Heiderber Rodriguez Ochoa (Free) (55)

. Javier Ortiz Barquilla (Axs Team) (56)

. Jesus Navarrete Gonzalez (Francisco del Yerro) (57)

. Alfredo Ortega Mellado (Free) (62)

. Javier Hornero García (Total Activity Team) (63)

. Israel Martin Puerto (Free) (66)

. Yeray Felipe Valero (Francisco del Yerro) (67)

. Jonatan Garcia Bravo (Total Activity Team) (69)

. Saulo Jorgge Mora (Total Activity Team) (71)

Dennis Julian Cevallos Gutierrez (Alkida) (58)

Javier Martin Flores (Alkida) (61)

David Garcia Garcia (Rodasport Gym) (70)

Men´s Physique plus 178 cm

1. David Meis Martín (Life Sport Center) (80)

2. Carlos García-soldier Martos (Free) (79)

3. Pablo Gutierrez Arroyo (Total Activity Team) (81)

4. Alberto Gil Burgos (Total Activity Team) (78)

5. Pablo Cabezali Platón (Francisco del Yerro) (76)

6. Fermín Diaz Rodríguez (Altafit Cuatro Caminos) (75)

. Jose Luis Salguero Lozano (Axs Team) (73)

. José Manuel Rada Rodríguez (Be Strong Gym) (74)

. Daniel Burgueño Iglesias (Free) (77)

. Víctor Orozco Gámez (Total Activity Team) (82)

. Jose Miguel De Pedro Dominguez (Alkida) (83)

. Alberto Rodriguez Rodriguez (Total Activity Team) (84)

Absolute Champion Men´s Physique

Joel Nogal Fernández (Total Activity Team) (48)

Men´s Short

1. Jose Maria Mete Bueriberi (Francisco del Yerro) (86)

2. Ale Fall Fall (Gym Fco. Del Yerro II) (90)

3. Danny Jesus Diaz Betancourt (Cde Nova Alcobendas) (91)

4. Ismael García Blázquez (Gym Fco. Del Yerro II) (89)

5. David Herranz Gómez (Free) (87)

6. Nexar Francisco Anchundia González (Altafit Cuatro Roads) (85)

. Borja Morillas Cuenca (Francisco del Yerro) (88)

Bikini Fitness Wellness

. Cristina Hidalgo Reyes (Free) (93) – Selected

. Rosane Camilo Barrim (Francisco del Yerro) (94) – Selected

. Fabiana Rodriguez Cardoso (Cde Nova Alcobendas) (96) – Selected

. Nerea Salazar Ayestarán (SFS-Fitness) (92) – Selected Bikini Fitness

. Sandra Garcia Javier (Francisco del Yerro) (94) – Selected Bodyfitness

Bodyfitness Master

1. Maite Ventura Cabezas (Altafit Cuatro Caminos) (101)

2. Maria Gema Calvo Pérez (SFS-Fitness) (103)

3. Patricia Alejandra Rodriguez Machado (Life Sport Center) (100)

4. Almudena Gutierrez Redondo (FC Manuel Manchado ) (102)

5. Patricia Benitez Fote (Total Activity Team) (104)

Bodyfitness up to 163 cm

1. Isabel Mendiola Torrón (Free) (109)

2. Isabel Benitez Cerezo (Total Activity Team) (106)

3. Alba Brox Garcia (Free) (105)

4. Lucía Castillo Sánchez (Francisco del Yerro) (107)

5. Maria del Prado Fernández Díaz (Free) (108)

Bodyfitness + 163 cm

1. Marina Navas Campaña (Free) (110)

2. Veronica Martin Martin (Evolution Fitness) (112)

3. Silvia Tambo Arizcuren (Cde Nova Alcobendas) (111)

4. Soraya Núñez Vico (Total Activity Team) (113)

Absolute Bodyfitness Champion

Marina Navas Campaign (Free) (110) Women´s

Physique

1. Felicia Spatarescu Spatarescu (Francisco del Yerro) (99)

2. Silvia Eiras Gonzalez (Protein Area) (98)

Classic Bodybuilding up to 170 cm

1. Juan Francisco Rojas Garcia (Alkida) (119

2. Emilio Camuñas De Mingo (Free) (115)

3. Pedro Jesus Herruzo sanchez (Gym Fco. del Yerro II) (114)

4. Luis Alberto González Hebra (Free) (116)

5. Rubén López Marín (Francisco del Yerro) (117)

6. Jorge Ros Gonzalez (Evolution Fitness) (118)

Classic Bodybuilding up to 175 cm

1. Adrian Aparicio Fernandez (Thor Gym) (120)

2. Antonio David Parejo Gonzalez (Francisco del Yerro) (124)

3. Jorge Ruiz Sanz (FC Manuel Manchado) (123)

4. Alvaro Novo Maganto (FC Manuel Manchado) ( 122)

5. Amine El harchaoui El harchaoui (Protein Area) (121)

Classic Bodybuilding up to 180 cm

1. Jesus Garcia Zamorano (Total Activity Team) (129)

2. Javier Herranz Nieto (Free) (128)

3. Jose Luis Lobo Bravo (Lata team) (126)

4. Daniel Diaz Sanguino (Axs Team) (125)

5. Jose Luis Valero Yagüe (Flex Nutrition) (127)

Classic Bodybuilding +180 cm

1. David Martin Lopez (Axs Team) (134)

2. Jose Manuel Arias Mateo (Francisco del Yerro) (132)

3. Alvaro Gonzalez Leon (Flex Nutrition) (130)

4. Mehdi Bouhlal Bouhlal (Free) (134)

5. Emilio Julian Morales Rodriguez (Free) (133)

Absolute Champion Classic Bodybuilding

Jesus Garcia Zamorano (Total Activity Team) (129)

Junior Bodybuilding

1. Jaime Rodríguez Rivas (Cde Nova Alcobendas) (135)

2. Daniel Bachura Campos (Cde Nova Alcobendas) (137)

3. Blaz Ocepek Ocepek (Gym Fco. Del Yerro II) (136)

Bodybuilding Master

1. Olvito Alcantara (Free) (142)

2. Gregorio San Jose Garrido (FC Manuel Manchado) (138)

3. Jesus Perez Cuesta (Francisco del Yerro) (139)

4. Jesus Ruiz Guijarro (Axs Team) (141)

5. Miguel Angel Herrera Gallego (Cde Nova Alcobendas) (140)

Bodybuilding up to 80 kg

1. Adrian Diaz Montero (Cde Nova Alcobendas) (143)

2. David Sanchez Pintado (Francisco del Yerro) (146)

3. José Godoy Andrés (Free) (144)

4. Alberto Esteban Perea (Cde Nova Alcobendas ) (145)

5. Luis Nieto Nieto (Cde Nova Alcobendas) (147)

Bodybuilding plus 80 kg

1. Daryl orozco sanchez (Francisco del Yerro) (150)

2. Asis Jove Gelabert (Free) (151)

3. Jesus Ortega Huelamo (Gym Fco. Del Yerro II) (148)

4. Ricardo Calvo Peña (Fashion Sport Gym) (149)

Absolute Bodybuilding Champion

Daryl orozco sanchez (Francisco del Yerro) (150)