tag:blogger.com,1999:blog-15723595261977190822024-03-18T20:49:30.891-07:00Weight Training for Youhaj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-1572359526197719082.post-48757321609095792062012-07-16T02:49:00.003-07:002012-07-25T01:59:56.463-07:00GREENWICH LEISURE LIMITED - BETTER<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Ms9hDPN63zsnEv9me1QgHogx8U4iU8G_lRrNhIe8wG834sKENPouOFCi-Fzg0zaCdtDmEaRvXfdcER9SDrrDP766BdfSWlaknze0SLWSIgiTpI8Z42o-Fc5rn6ZpwuiljOtaFaayRO4/s1600/GLL+Logo+-+Greenwich+Leisure+Logo+-+Better+-+London+-+Eltham+-+Ella+Gosden.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Ms9hDPN63zsnEv9me1QgHogx8U4iU8G_lRrNhIe8wG834sKENPouOFCi-Fzg0zaCdtDmEaRvXfdcER9SDrrDP766BdfSWlaknze0SLWSIgiTpI8Z42o-Fc5rn6ZpwuiljOtaFaayRO4/s200/GLL+Logo+-+Greenwich+Leisure+Logo+-+Better+-+London+-+Eltham+-+Ella+Gosden.png" width="200" /></a></div><div style="text-align: center;"><span style="color: #93c47d; font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">GREENWICH LEISURE LIMITED</span></div><div style="text-align: center;"><span style="color: #93c47d; font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">BETTER</span></div><br />
<div style="text-align: justify;">Greenwich Leisure Limited is a non profit distributing co-operative that runs over sixty leisure and fitness centres in eleven London boroughs, Reading and Epsom and Ewell, started in the Royal Borough of Greenwich.</div><div style="text-align: justify;">The trust also runs and manages Crystal Palace National Sports Centre.</div><div style="text-align: justify;">On 9 January 2012 it was announced that GLL would be managing the Aquatics Centre and Multi-Use Arena of the London 2012 Olympic Games from 2013 for 10 years.</div><div style="text-align: justify;">Greenwich Leisure is a staff-led <b>'Leisure Trust'</b>, structured as an Industrial and Provident Society for the benefit of the community. </div><div style="text-align: justify;">The members of the co-operative and therefore owners of the company are the workers of Greenwich Leisure. Alongside democratically elected members of staff, the trust's board includes representation of other stakeholders, including the local communities, borough councils and trade unions.</div><div style="text-align: justify;">In January 2011 Nexus Community and GLL merged in a deal that will see the new group operate more than 100 leisure centres across South East England.</div><div style="text-align: justify;">GLL and Nexus have worked in partnership since 1996, most recently in the South Oxfordshire area where GLL has subcontracted the management of seven South Oxfordshire District Council leisure facilities to Nexus.<br />
<div style="text-align: right;"><span style="font-family: Times, 'Times New Roman', serif;"><span style="font-size: x-large;">W</span>IKIPEDI<span style="font-size: x-large;">A</span></span><br />
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</span></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLZZG2hSWg3WKyc9JlUEd-DBl88V4poaz5P5qAeN-g2mK6yM6PBXmAFbC8RJLO_hj-K1seiUcIDxtykUw2iHFEoOnddfpQh6BMDxF_p9kJP-Hbp662CPL9_Xv3eWtF07Zg1yP4NOVcnqQ/s1600/wikipedia+2+-+GLL+Logo+-+Greenwich+Leisure+-+Better+-+London+-+Eltham+-+Ella+Gosden.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLZZG2hSWg3WKyc9JlUEd-DBl88V4poaz5P5qAeN-g2mK6yM6PBXmAFbC8RJLO_hj-K1seiUcIDxtykUw2iHFEoOnddfpQh6BMDxF_p9kJP-Hbp662CPL9_Xv3eWtF07Zg1yP4NOVcnqQ/s1600/wikipedia+2+-+GLL+Logo+-+Greenwich+Leisure+-+Better+-+London+-+Eltham+-+Ella+Gosden.png" /></a><span style="font-family: Times, 'Times New Roman', serif;">This article appears to be <b>written like an advertisement</b>. Please help improve it by rewriting promotional content from a neutral point of view and removing any inappropriate external links. (May 2012)</span><br />
<span style="font-family: Times, 'Times New Roman', serif;">The topic of this article may not meet Wikipedia's notability guidelines for companies and organizations. Please help to establish notability by adding reliable, secondary sources about the topic. If notability cannot be established, <b>the article is likely to be merged, redirected, or deleted</b>. (May 2012)</span> (<span style="font-size: x-small;">this warning refers to the section above - obviously 'slipped in' by GLL publicity departmen</span>t)<br />
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<div style="text-align: justify;"><div style="text-align: left;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5HompjIbGyFgBCEmAxo79sQT4IEKJX9gPjSoO5luu-JLq5hICf22kWJHVK8BMk7zQqADb_d7G3J6oEpdzBJzMTnWbh0ebyYVCxJ7Nvuh9x_QuBXI3BYVv9zelJhHXJ8sAhN0kIVWw9M/s1600/GLL+-+better+for+everyone+-+Eltham+-+London+-+Ella+Gosden.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5HompjIbGyFgBCEmAxo79sQT4IEKJX9gPjSoO5luu-JLq5hICf22kWJHVK8BMk7zQqADb_d7G3J6oEpdzBJzMTnWbh0ebyYVCxJ7Nvuh9x_QuBXI3BYVv9zelJhHXJ8sAhN0kIVWw9M/s200/GLL+-+better+for+everyone+-+Eltham+-+London+-+Ella+Gosden.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Revised GLL Better Logo</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyY9pxGwH22jDweP9uVPhQ7TL0JgvQEfmHF6v5MfxzzLJfygsbX14zAXxb-m8PvCTBGTFUrcJ04r4WGq4PczuGNsuhvMM3PUcheRd4nJmUtc3v8Y3aqTo3BR3tNY-3O3xnmR9_AoDrfc4/s1600/GLL_-_the+feel+good+place+-+Eltham+-+London+-+Ella+Gosden+.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyY9pxGwH22jDweP9uVPhQ7TL0JgvQEfmHF6v5MfxzzLJfygsbX14zAXxb-m8PvCTBGTFUrcJ04r4WGq4PczuGNsuhvMM3PUcheRd4nJmUtc3v8Y3aqTo3BR3tNY-3O3xnmR9_AoDrfc4/s200/GLL_-_the+feel+good+place+-+Eltham+-+London+-+Ella+Gosden+.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="text-align: left;">Revised GLL Better Logo</span></td></tr>
</tbody></table>Recently Albion London has been appointed to handle the advertising and rebranding of GLL, which operates more than 100 public leisure centres, after a four-way pitch.</div></div><div style="text-align: justify;">Albion will now be responsible for creating a new brand positioning for GLL.</div><div style="text-align: justify;">Focus will also be put on GLL's association with the 2012 Olympic Games …</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">GLL has been re-branded as 'BETTER' - although it's advertising, using this adverb, almost certainly amounts to a <b>breach of the 'Trades Description Act' </b>- hence our suggested revised logos (see above).<br />
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Accurately based on the real GLL Better Logo - these graphics are so naïve that they look as if they were designed using Windows 'Paintbrush' rather than a professional graphics program !<br />
Not really a good advert for a supposed leader in leisure and fitness.</div><div style="text-align: justify;">The brand name BETTER is also a 'shot in the foot', as Google searches for 'better' will bring up all kinds of unrelated websites and information, whereas 'GLL' or 'Greenwich Leisure Limited' would focus directly on the intended targets.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"></div><span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">What a 'Leisure Trust' Means in Practice:</span><br />
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• Leisure services are outsourced to a separate organisation/company.<br />
The Council retains ownership of the facilities, which are leased to the Trust.<br />
• Virtually all the savings come from rate reductions and VAT savings, which are much smaller initially because of the high set up costs.<br />
• <b>Direct democratic control of the service will cease</b> - elected member representation on a trust is limited to less than 20% of the board. Company law requires that Board members must put the interests of the leisure trust <b>before</b> those of the local authority.<br />
• After a year the Trust will usually<b> cease to use council services</b> and will be responsible its own procurement and contracting or corporate and other services.<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">The Case Against Transfer</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Performance of Leisure Trusts</span><br />
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<b>Leisure trusts do not have a very good performance record</b>.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDfoIWdtupvfV4dfgA4l40CMvyUM3U0t6myfu7VvBqGXyjXhZElVaXkVYVrrOsptDPPcI6_HRtNQxV9PrnGsyrxIKGxwezCq1M7mGTTcfrJZHVRpeMdlVX2cxldZSFBXIZJFk-B4b_6Dw/s1600/Caution+-+Biohazard+2+-+Eltham+Swimming+Pool+-+GLL+Better+-+Leisure+Centre+-+London+-+Ella+Gosden.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDfoIWdtupvfV4dfgA4l40CMvyUM3U0t6myfu7VvBqGXyjXhZElVaXkVYVrrOsptDPPcI6_HRtNQxV9PrnGsyrxIKGxwezCq1M7mGTTcfrJZHVRpeMdlVX2cxldZSFBXIZJFk-B4b_6Dw/s200/Caution+-+Biohazard+2+-+Eltham+Swimming+Pool+-+GLL+Better+-+Leisure+Centre+-+London+-+Ella+Gosden.png" width="200" /></a></div>An Audit Commission analysis of 84 inspection reports on local authority sports and leisure services shows that 6% of directly delivered local authority services were excellent compared to 0% of trusts; the comparable figures for good services were 37% compared to 30% of trusts; 60% of trusts were judged to be ‘fair’ compared with 52% of directly provided services; and 0% of the latter were considered poor compared to 10% of trusts.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVRK5LG-D7fHtxBRXWcpUn4d2xkgyvpgk974Llugo-0aeuhLHfHwVimm_Km52UEMaSwF0M07EyZ1Npb-2cdkZeIeFQ55JJqoYIjfFqdG2mvIegSqnt1FfLQodCl0NUmwgXu1dgSJaRTY/s1600/Gll+Better+Pool+-+Eltham+-+Swimming+Pool.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVRK5LG-D7fHtxBRXWcpUn4d2xkgyvpgk974Llugo-0aeuhLHfHwVimm_Km52UEMaSwF0M07EyZ1Npb-2cdkZeIeFQ55JJqoYIjfFqdG2mvIegSqnt1FfLQodCl0NUmwgXu1dgSJaRTY/s200/Gll+Better+Pool+-+Eltham+-+Swimming+Pool.png" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitAk8aHb-loZkqtAxTgG-23DHKyOphyphenhyphenAIk6Kid-K7brbZXsQcE0pE2LHAKlXGr-RsZlEfuikkEfRQuqVhxhczjhZKkWkW74uv8cGXxWuKG5s3GcROoIfFlFPdtkUtmkTyKuF_HWdDo9OY/s1600/Lane+Rope+Eye+Bolt+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitAk8aHb-loZkqtAxTgG-23DHKyOphyphenhyphenAIk6Kid-K7brbZXsQcE0pE2LHAKlXGr-RsZlEfuikkEfRQuqVhxhczjhZKkWkW74uv8cGXxWuKG5s3GcROoIfFlFPdtkUtmkTyKuF_HWdDo9OY/s200/Lane+Rope+Eye+Bolt+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.png" width="200" /></a>On the basis of this evidence, Leisure Trusts are <b>not</b> performing as well as local authority in-house services.<br />
The Audit Commission carried out ten Best Value inspections of local authority leisure services where the Trust was established and operational at the time of inspection. 64% of the Trusts received only a fair one star service and one was rated poor, which has since been returned in-house, and the trust disbanded.<br />
Thus 73% of the Trusts had a <b>poor or fair rating,</b> which suggests that there is a<b> large credibility gap between the promotional rhetoric surrounding trusts and operational reality</b>.<br />
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Leisure trusts are <b>arms length companies</b>, which are being rebranded as so-called ‘social enterprises’.<br />
As stand-alone organisations, Leisure Trusts are forced to expand and ‘<b>grow the business</b>’ which means winning additional contracts from other local authorities and/or bidding to takeover more council services. 50% of Leisure Trusts have two or more contracts.<br />
Greenwich Leisure has far more than most.<br />
This process leads to <b>the erosion of ‘local’ or ‘community’ provision,</b> as trusts become contractors and have little choice but to become <b>commercial operations, prioritising business values, cost reduction and income generation, thus eroding public service principles and values.</b><br />
Community ownership is viewed by many as a <b>potential poisoned chalice</b> – more a means of implementing budget cuts by replacing staff with volunteers and hiving off maintenance to local/cheaper alternatives.<br />
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<span style="font-size: large;">Service Integration</span><br />
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Whilst a single purpose organisation has some advantages, there is increasing emphasis on operating integrated and joined-up services.<br />
Leisure is not a stand-alone service but is <b>an essential part of healthy living,</b> children’s services, regeneration, environmental services and parks and countryside provision. Improvements in community well being, the local economy and social justice can only be a reality if the organisational silos, divisions and cultures are removed from within both within local authorities and between other public bodies.<br />
Transferring services to more arms length companies will make the horizontal and vertical integration of services more difficult and lengthy.<br />
It also makes co-location of leisure with schools and libraries more difficult.<br />
For example, the exclusion of education based sport and leisure facilities from the scope of trust contracts has led to fragmented service delivery and a loss of community benefit.<br />
Similarly, neighbourhood management should be focusing on identifying needs, service delivery and community participation rather than using resources on coordinating a plethora of different organisations and contractors with different remits and responsibilities.<br />
The effect on jobs Greenwich Leisure was one of the first leisure trusts to be established in the early 1990s and is widely quoted as being a very successful “innovative staff-led leisure trust.”, however, UNISON branches in London have reported that many of its employment practices and attitudes to trade unions mirror those of private sector mainstream leisure contractors.<br />
The level of trade union organisation in leisure services in local authorities where Greenwich Leisure has contracts<b> is very low</b>.<br />
One contract reported that only 20% of staff who transferred to Greenwich Leisure are still employed by them.<br />
“Being taken over by GLL is just as bad as any private company. They like to portray themselves as being different as they are a “not for profit” organisation but their management style is the same as any <b>hostile</b>, private sector employer.”<br />
“Greenwich Leisure effectively, does <b>not</b> recognise trade unions.<br />
<b>They don’t negotiate about anything</b>…….This is a company which has <b>no respect for TUPE.</b>” (UNISON, London Borough of Newham).<br />
Other leisure trusts have adopted the same approach to creating <b>a casualised</b> workforce,<b> reducing terms and conditions</b> and paying lip service to trade union organisation and facility time.<br />
Private contractors in the leisure sector have a long record of <b>low wages</b>,<b> high use of casual labour and multi-tiered workforces with minimal rights to pensions</b>.<br />
Trusts competing for contracts against these firms inevitably adopt the same policies and practices.<br />
The fact that leisure trusts and private contractors had virtually the same cost per head of population between 2001/02 and 2004/05 and lower than the in-house cost, is indicative of their employment policies given that labour costs account for a high percentage of total costs (Audit Commission, 2006).<br />
Transfer of services out of the local authority inevitably results in <b>a loss of jobs </b>and/or higher unit costs within the Council.<br />
<b>The quality of employment in trusts has a knock-on effect in the local economy.</b><br />
'The Best Value Code of Practice on Workforce Matters' is supposed to protect the terms and conditions of staff working for contractors on public service contracts, including new starters, and to provide a negotiating framework for branches facing outsourcing, however, there is no evidence that the government, local authorities, private contractors or trade unions are monitoring the Code thus “it is not possible to say whether these measures are successful, either in preventing a two tier workforce or stopping the driving down of pay and conditions” (UNISON, 2008).<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Service Improvement</span><br />
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Leisure services staff, including senior management, will transfer to a trust under TUPE or TUPE Plus. If a council’s leisure service has a lacklustre improvement record then transfer to a trust is unlikely to change this situation. The same management team will be responsible for service improvement .<br />
Most trusts <b>pay lip service to staff involvement in service improvement</b>, yet Beacon Councils with a high level of staff engagement with the scheme reported significantly higher levels of proactivity, innovation, improvement and organisational performance compared to councils with lower levels of staff engagement.<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Community Participation</span><br />
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A Leisure Trust has <b>no additional skills, resources or commitment to improve community participation compared to a local authority</b>.<br />
It sometimes claimed that a trust has more ‘freedom’ to operate, but there is<b> no evidence that trusts have implemented a level or quality of participation over and above that which has been achieved by local authority leisure services</b>.<br />
Many Councils have been innovative in establishing new methods to engage service users and community organisations in leisure services.<br />
Participation structures and methods of engagement must be coordinated – service users and community organisations are already critical of disjointed and overlapping consultation with a plethora of different bodies. The Audit Commission has been <b>highly critical </b>of some leisure trusts for a<b> lack of formal consultation</b> with users and sports clubs, for example, Bristol, Merton, and Stockport.<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Democratic Accountability</span><br />
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It is often claimed that trusts ‘engage with the community through direct representation’ but this is <b>a distortion of democratic accountability</b>.<br />
Trusts are required to operate as stand alone organisations,<b> independent from the democratic structures of the council.</b><br />
<b>The council loses a significant degree of control over the delivery of leisure services</b>.<br />
Company law requires <b>all Board members to act in the interest of the trust</b>, (not the councli or local community) over and above their other responsibilities and interests.<br />
They are also bound by commercial confidentiality.<br />
Furthermore, the vast majority of community and<b> business Board members are unelected and ‘represent’ either themselves or a particular user group</b>.<br />
<b>A trust should be subject to the Council’s scrutiny</b> procedures but ensuring rigorous assessment of arms length companies is difficult enough let alone whether and how recommendations are implemented.<br />
If a trust has financial problems, Councillors will have limited influence over the strategies adopted. These will almost inevitably affect service delivery and staff and implementation of corporate policies and priorities get watered down.<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Increased Risks</span><br />
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The risks are real and are retained by the Council:<br />
- Financial and organisational failure could result in liquidation of the trust.<br />
- Savings may evaporate and the trust could require increased subsidy by the Council.<br />
- Job losses and wage cuts could occur as the trust struggles with the challenge of stand alone management and company governance and changes in the leisure market.<br />
- Leisure services performance could fail to improve.<br />
- The trust may win leisure service contracts in other authorities but they could impose additional performance and financial pressures.<br />
- If there is little or no substantive change in the level and quality of participation and user involvement this could lead to disillusion and low staff morale.<br />
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A long-term vision for the integration of leisure services with other public services, improved democratic accountability with wider user/staff participation is needed in place of short-term budget savings.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-wQmKarJYQWE/UAMoe4cQCmI/AAAAAAAACzM/CMXDmHpSsDA/s1600/Gll+Better+Negative+Eltham+Swimming+Pool+Gym+-+Leisure+Centre+-+London+-+Ella+Gosden.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="71" src="http://2.bp.blogspot.com/-wQmKarJYQWE/UAMoe4cQCmI/AAAAAAAACzM/CMXDmHpSsDA/s320/Gll+Better+Negative+Eltham+Swimming+Pool+Gym+-+Leisure+Centre+-+London+-+Ella+Gosden.png" width="320" /></a></div><br />
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<span style="font-family: Verdana, sans-serif;"><b>STOP PRERSS</b></span><br />
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More than 1,600 members of the Crystal Palace National Sports Centre have been barred from using some of the facilities during the Olympics while the Brazilians use it as a training base – and will not be refunded.<br />
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The Olympic pool and all racquet facilities will be out of action between July 16 and August 22 as the Brazilian Olympic squad are using the centre as their base during the games.<br />
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Regular users of the centre, run by GLL, have been told they will not be refunded and instead told to share the smaller swimming pool with others during the busy summer holidays or travel to Ealing or London Fields, east London – GLL’s only other centres with 50m pools.<br />
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<div class="separator" style="clear: both; text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif;">click below to</span></div><div class="separator" style="clear: both; font-family: 'times new roman'; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://greenwichleisurebetter.blogspot.co.uk/" target="_blank"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUAn_ukXmhhsvsmy8hyLkJNGbKudaX8JDoJQEHRdNCDgYylqpAXA5dIEcSXDQjwywgvC6MFWFI1Hql9jWNr-ek-mfbGMMSWFmAyP9bugllxGMBSnhlT9q_823nbySt96RAdRqLG-D75k0b/s320/Focus+on+Swimming.png" width="320" /></a></div><div class="separator" style="clear: both; font-family: 'times new roman'; text-align: center;"><br />
</div><div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>FOCUS ON </b></span></div><div style="text-align: center;"><span style="font-family: Times, 'Times New Roman', serif;"><b><a href="http://greenwichleisurebetter.blogspot.co.uk/" target="_blank">SWIMMING</a></b></span></div><div style="text-align: center;"><br class="Apple-interchange-newline" /></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-35042410223603521792012-07-14T03:49:00.004-07:002012-07-14T04:40:40.143-07:00Story of an Olympian - Tom Daley<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-VzORKjm9Jlw/T-t2b2Fc7UI/AAAAAAAAIS4/dpHMWWVZ3j8/s1600/Tom+Daley+My+Story+Frame+2+Reflections+London+Olympic+Games.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="http://3.bp.blogspot.com/-VzORKjm9Jlw/T-t2b2Fc7UI/AAAAAAAAIS4/dpHMWWVZ3j8/s200/Tom+Daley+My+Story+Frame+2+Reflections+London+Olympic+Games.png" width="164" /></a></div><br />
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<div><div style="text-align: center;"><span style="color: #a2c4c9; font-size: x-large;">TOM DALEY</span></div></div><div><div><div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">'MY STORY'</span></div><div style="text-align: center;"><br />
</div></div><div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif; font-size: large;"><i>'Courage is the thing.</i></span></div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif; font-size: large;"><i>All goes if courage goes.'</i></span></div><div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif;"> J M Barrie</span></div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif; font-size: x-small;">(quote from Tom Daley's 'My story')</span></div><div style="text-align: center;"><br />
</div></div><div class="separator" style="clear: both; text-align: center;"><a href="http://barriepeterpan.blogspot.co.uk/2011/05/mystery-of-peter-pan-j-m-barrie.html" target="_blank"><img border="0" height="200" src="http://4.bp.blogspot.com/-P5pcyXUuKgs/T_YOxPNXNnI/AAAAAAAAIck/uHMEVrIJtXM/s200/Peter+Pan+&+Barrie+Title+copy.jpg" width="200" /></a></div><div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif;"><br />
</span></div></div><div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Verdana, sans-serif;">for everything that you always wanted to know about Peter Pan and J M Barrie - see</span></div></div><div><div style="text-align: center;"><span style="color: #a2c4c9; font-family: Georgia, 'Times New Roman', serif; font-size: large;"><a href="http://barriepeterpan.blogspot.co.uk/2011/05/mystery-of-peter-pan-j-m-barrie.html" target="_blank">'J M BARRIE and Peter Pan'</a></span></div></div><div style="text-align: center;"><span style="color: #073763;"><br />
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</span></div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-VzORKjm9Jlw/T-t2b2Fc7UI/AAAAAAAAHjU/e4Xt0cI-Qx0/s1600/Tom+Daley+My+Story+Frame+2+Reflections+London+Olympic+Games.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-VzORKjm9Jlw/T-t2b2Fc7UI/AAAAAAAAHjU/e4Xt0cI-Qx0/s320/Tom+Daley+My+Story+Frame+2+Reflections+London+Olympic+Games.png" width="263" /></a></div><div style="text-align: center;"><b><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br />
</span></b></div><b><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: x-large;"><span style="color: #e69138;">Penguin</span> </span><span style="color: #d0e0e3;"><span style="font-size: x-large;">Books</span><span style="font-size: large;"> </span></span></span></b><b><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"> - </span><span style="font-family: Georgia, 'Times New Roman', serif;">Synopsis</span></b><br />
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</span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-co6XX1gpLsY/UACPv2AFWJI/AAAAAAAACls/-E38icgEhDw/s1600/tom+daley-+book-launch+-+My+Story+-+Autobiography.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-co6XX1gpLsY/UACPv2AFWJI/AAAAAAAACls/-E38icgEhDw/s320/tom+daley-+book-launch+-+My+Story+-+Autobiography.png" width="187" /></a></div><div><a href="http://2.bp.blogspot.com/-4KMM_y6EP6M/T-t7ccgIhpI/AAAAAAAAHjo/kSjBQyXRyOw/s1600/Tom+Daley+My+Story+Frame+-+Penguin+Books+-+Reflections+London+Olympic+Games.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-4KMM_y6EP6M/T-t7ccgIhpI/AAAAAAAAHjo/kSjBQyXRyOw/s200/Tom+Daley+My+Story+Frame+-+Penguin+Books+-+Reflections+London+Olympic+Games.png" width="141" /></a><b style="font-family: 'Trebuchet MS', sans-serif; font-size: small; text-align: justify;"><span style="color: #cfe2f3;">Enter the enthralling world of Olympian Tom Daley.</span></b></div><div style="text-align: justify;"><span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b><br />
</b></span></div><div style="text-align: justify;"><span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>Tom had hearts in mouths when he dived at the 2010 Commonwealth Games, where he won two gold medals.</b></span><br />
<span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>He is one of Britain's gleaming hopes for gold at the London 2012 Olympics, but there is also a heartbreaking and inspiring story of a young athlete coping with the death of his father whilst under the glare of the world's media spotlight.</b></span></div><div style="text-align: justify;"><span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b><br />
</b></span></div><div style="text-align: justify;"><span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>In this, Tom's first official memoir, he offers unprecedented access to the pressures, challenges and fascinating experiences of a world-class Olympian.</b></span><br />
<span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>From his day-to-day schedule, to his hobbies and family life, to sharing his hopes and dreams in the build up to the London Olympics, this book offers a unique chance to get close to Tom.</b></span><br />
<span style="color: #cfe2f3; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b>Featuring exclusive photography and published simultaneously as a hardback and enhanced e-book, this will be the ultimate book for the 2012 Olympics.</b></span></div><div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-PonrdMl1niM/T_mB99Hg7yI/AAAAAAAAIkU/kc1Kp7yCCHI/s1600/Tom+Daley+-+Union+Jack+-+Waterstones+-+Book+Signing+-+My+Story+-+Autobiography.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-PonrdMl1niM/T_mB99Hg7yI/AAAAAAAAIkU/kc1Kp7yCCHI/s200/Tom+Daley+-+Union+Jack+-+Waterstones+-+Book+Signing+-+My+Story+-+Autobiography.png" width="137" /></a></div><div><a href="http://1.bp.blogspot.com/-k0kFfYIqPzc/T_YYJXbMdyI/AAAAAAAAIeI/x7ZBV32w5BI/s1600/tom-daley--book-launch-waterstones.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-k0kFfYIqPzc/T_YYJXbMdyI/AAAAAAAAIeI/x7ZBV32w5BI/s200/tom-daley--book-launch-waterstones.png" width="156" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Or so Penguin Books would tell us - however...</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Interestingly, this first book by the young British diver Tom Daley, started out priced at £16:99, and within a week or so had plummeted to £7:46 (a <b>drop of 54%</b>).</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">How long will we have to wait before they are giving the book away ?</span></div><div><br />
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</div><div style="text-align: center;"><span style="font-size: x-small;">(if you want to buy a copy at the full price go to <a href="http://www.penguin.co.uk/nf/Book/BookDisplay/0,,9780718158071,00.html">http://www.penguin.co.uk/nf/Book/BookDisplay/0,,9780718158071,00.html</a>,</span></div><div style="text-align: center;"><span style="font-size: x-small;">or get the lower price at</span></div><div style="text-align: center;"><span style="font-size: x-small;"><a href="http://www.amazon.co.uk/My-Story-Tom-Daley/dp/0718158075/ref=tmm_hrd_title_0">http://www.amazon.co.uk/My-Story-Tom-Daley/dp/0718158075/ref=tmm_hrd_title_0</a></span></div><div><div style="text-align: center;"><span style="font-size: x-small;">as at 30the June 2012)</span></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A typical comment posted on the internet regarding Tom's autobiography -</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">posted by Jazzy242</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"> </span><br />
<div style="text-align: center;"><i><span style="font-family: Times, 'Times New Roman', serif;">'He is beautiful. but his autobiography will be, - I went diving , I was good at diving, I continued diving, I got even better, I went to the Olympics, I'm still really good at diving.'</span></i></div></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-FrnY5fslBt4/T_mEB5FZVQI/AAAAAAAAIlA/yT5nqtsABRM/s1600/tom-daley+-+book-launch+-+Waterstones+-+Portrait+-+Autobiography+-+My+Story.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-FrnY5fslBt4/T_mEB5FZVQI/AAAAAAAAIlA/yT5nqtsABRM/s200/tom-daley+-+book-launch+-+Waterstones+-+Portrait+-+Autobiography+-+My+Story.png" width="156" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Although the photos are good - the text could be a little more interesting - and a little more revealing.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Apparently Georgina Rodgers, Jonnathan Harris and Dan Bunyard (editor) all had a hand in producing the final text.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It is difficult to judge if the text has been deliberately 'dumbed-down' - possibly in consideration of the projected readership - or if Tom really writes in the style we find throughout the book.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Unfortunately, as it is presented, it gives every indication of being an elaborately extended version of a school essay, possibly entitled 'What I did on my holidays' - but in this case, 'What I did in my life'.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-08Jtpx2tr6Q/T_Arl0VOfRI/AAAAAAAAH8M/m_AUk7izemA/s1600/Robert+and+Debbiey+-+Wedding+Photo+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-08Jtpx2tr6Q/T_Arl0VOfRI/AAAAAAAAH8M/m_AUk7izemA/s200/Robert+and+Debbiey+-+Wedding+Photo+-+21st+Century+Boy.png" width="158" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Debbie and Robert Daley</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">While it is</span><i style="font-family: Arial, Helvetica, sans-serif;"> his</i><span style="font-family: Arial, Helvetica, sans-serif;"> story - it's odd that we learn nothing about his parents before he was born - how they met - although we do get a nice wedding photo.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">But we don't really find out about how Tom coped with growing up - what life was like for him as a young boy.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And nothing is put in context.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-EB5Tg9Z0Zzs/T_AtHgY5--I/AAAAAAAAH8U/avuq9Ig_qE4/s1600/Plymouth+-+England+-+Tom+Daley+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-EB5Tg9Z0Zzs/T_AtHgY5--I/AAAAAAAAH8U/avuq9Ig_qE4/s320/Plymouth+-+England+-+Tom+Daley+-+21st+Century+Boy.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Plymouth - Devon - England</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">It's as if Plymouth existed in a void, and all the significant events occurring in the world just bypassed the Daley family.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">No mention is made of significant events in the outside world (that is the world outside the Daley family, Plymouth and the international diving circuit).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">No mention is made of political events, war, the economy, cultural and technological developments etc.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Now while these things would not impinge on a very young lad, they must have some significance for a teenager (and Tom has been a teenager for a significant number of years).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">We are told nothing of Tom's views about politics, the 'state of the world', global warming, the economy, the arts and much else.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">We are told about Tom's musical taste - by way of a 'play list' - and its all very bland and predictable.</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-QKxad3MyqnU/T--De5Ff8wI/AAAAAAAAH2s/dzbonN4F2vU/s1600/Tom+BBC+Sports+Personality+Year+2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-QKxad3MyqnU/T--De5Ff8wI/AAAAAAAAH2s/dzbonN4F2vU/s200/Tom+BBC+Sports+Personality+Year+2.jpg" width="171" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">And who 'dresses' Tom now ?</td></tr>
</tbody></table><a href="http://4.bp.blogspot.com/-DGYKL1WM1xg/T_AwTQefv7I/AAAAAAAAH8k/1nxlsS2D6YU/s1600/Burberry+Logo+-+Tom+Daley+-+21st+Century+Boy+-+Reflections.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-DGYKL1WM1xg/T_AwTQefv7I/AAAAAAAAH8k/1nxlsS2D6YU/s200/Burberry+Logo+-+Tom+Daley+-+21st+Century+Boy+-+Reflections.png" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">As for fashion we find out that he initially bought his cloths from 'Next' - quite normal and reasonable for a handsome teenage boy - and then there is a significant slip.</span><br />
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</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">He states that '<i>later Burberry started dressing me</i>' - note the word '<i>dressing</i>'.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Now what ordinary teenager would say that ?</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Perhaps, '<i>I get my clothes from Burberry</i>', or,'<i>I buy my clothes from Burberry</i>'.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But of course Burberry is supplying him with 'freebies' - and Tom is already talking like an 'A List' celebrity, and not the cute 'boy next door', which is an image that the remainder of the book, and most of Tom's publicity tries to project.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Incidentally, Burberry casual shirts <i>start</i> at <i>£195</i> - and what 18 year old can afford that - apart from Mr Daley !</span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-NWXaBn4WJJk/T_AxY7TaR3I/AAAAAAAAH8s/itocJ3x_-yw/s1600/David+Hockney+-+Tom+Daley+-+My+Story+-+21st+Century+Boy+-+Reflections.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="149" src="http://2.bp.blogspot.com/-NWXaBn4WJJk/T_AxY7TaR3I/AAAAAAAAH8s/itocJ3x_-yw/s200/David+Hockney+-+Tom+Daley+-+My+Story+-+21st+Century+Boy+-+Reflections.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">David Hockney</div></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">There is another significant slip.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">While practically no mention is made of anything of cultural significance, so that we seem to be aimlessly wandering through a world of diving competitions, Coca-Cola and Big Macs, there is suddenly a reference to the artist David Hockney.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">So is Tom a little <i>deeper</i> than he is letting on ?</span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XbToj1H7sos/T_A5TseCwII/AAAAAAAAH98/wUlUm6foZio/s1600/Leni+Riefensthal+-+Olympia+36+-+Berlin+Olympics+-+Tom+Daley+-+Reflections.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-XbToj1H7sos/T_A5TseCwII/AAAAAAAAH98/wUlUm6foZio/s200/Leni+Riefensthal+-+Olympia+36+-+Berlin+Olympics+-+Tom+Daley+-+Reflections.jpg" width="155" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"> Olympia '36</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-P8Y6CpZAE-k/T_A4U15psEI/AAAAAAAAH90/dZW9iuqu4lU/s1600/Tom+Daley+-+My+Story+-+Autobiography+-+Reflections.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-P8Y6CpZAE-k/T_A4U15psEI/AAAAAAAAH90/dZW9iuqu4lU/s200/Tom+Daley+-+My+Story+-+Autobiography+-+Reflections.png" width="138" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley diving</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And yes - there is a lot in the book about diving (<span style="font-size: x-small;">incidentally, diving only became popular after the release of Leni Riefenstahl's documentary depicting the 1936 Berlin Olympic Games</span>) - and much of it is rather technical - but how many people are interested in Tom because of his expertise as a 10 meter board Olympic diver.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Most people are interested in Tom because he's cute - or at least he <i>was</i> cute. Now he's just '<i>sexy - and he know's it</i>'.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">I you check the Google searches about Tom they are <i>not </i>about the scores for his latest dives.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Ninety percent of Google searches for Tom are <i>'Tom Daley Bulge'</i>, or <i>'Tom Daley Speedos'</i>, along with a good smattering of '<i>Tom Daley Penis'</i>, and <i>'Tom Daley Nude'</i>.</span><br />
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</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-CTLuDnNssOA/T_GgN6ZmdmI/AAAAAAAAIBY/zKTFhX5W-L0/s1600/Tom+Daley+-+Adidas+Grooming+Advertisement+-+Reflections+-+21st+century+Boy.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-CTLuDnNssOA/T_GgN6ZmdmI/AAAAAAAAIBY/zKTFhX5W-L0/s200/Tom+Daley+-+Adidas+Grooming+Advertisement+-+Reflections+-+21st+century+Boy.png" width="141" /></a></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-0Ncupd3YVOA/T-zyXp0ay8I/AAAAAAAAHuk/zX9ab0HIMX4/s1600/Tom+Daley+Adidas+-+Reflections.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-0Ncupd3YVOA/T-zyXp0ay8I/AAAAAAAAHuk/zX9ab0HIMX4/s200/Tom+Daley+Adidas+-+Reflections.png" width="170" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;"><div style="text-align: right;">Tom Daley - Adidas</div></div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">Now Tom, despite being abnormally reticent about talking or writing about sex, hasn't been backward in '<i>cashing in</i>' on his obvious sexual allure - even when he was quite young.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">So why doesn't Tom, in this 'first official memoir', tell us the real reason why he nearly always wears Speedos that are two sizes too small for him - unless he is posing for Adidas, when they are always generously cut - (presumably Adidas are more prudish than Speedo).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(</span><span style="font-family: Times, 'Times New Roman', serif;"><i>And of course Tom does well from Adidas by fronting their 'Ice Dive' range of male grooming products - gracing their advertisements with his usual 'outstretched arms' pose, with the obligatory Union Flag, in generously cut - but still very brief - Adidas trunks. I wonder if Tom actually uses the stuff</i></span><span style="font-family: Arial, Helvetica, sans-serif;">)</span><br />
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<a href="http://3.bp.blogspot.com/-6fGFpdEghYY/T_l9XMYkOdI/AAAAAAAAIkE/DXU04Y7zfBs/s1600/Stop+Press+Text+small.png"><img border="0" src="http://3.bp.blogspot.com/-6fGFpdEghYY/T_l9XMYkOdI/AAAAAAAAIkE/DXU04Y7zfBs/s1600/Stop+Press+Text+small.png" /></a><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VIxcqE2e0zc/T_mDUVsjHLI/AAAAAAAAIks/w6r5mg4dHdI/s1600/Tom+Daley+-+Adidas+Filming+-+Swimming+Pool.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-VIxcqE2e0zc/T_mDUVsjHLI/AAAAAAAAIks/w6r5mg4dHdI/s200/Tom+Daley+-+Adidas+Filming+-+Swimming+Pool.png" width="160" /></a></div>Adidas Ice Dive Deoderant, rather like Tom's autobiography 'My Story' is now (July 2012 - Olympic Month) retailing at 50% of its original price.<br />
This probably indicates that Professional Sports Group has been over estimating Tom's popularity and selling power.<br />
With regard to the Adidas grooming range, they seem not to have realised that the majority of Tom's followers (gay men and pubescent teenage girls) do not use such products.<br />
Gay men use 'up market', 'designer' products, while teenage girls do NOT use male grooming aids !).<br />
This raises the question of just how professional are the Professional Sports Group, and their CEO. Jamie Cunningham ?<br />
Maybe Adidas has wasted a lot of money on their rather 'creaky', self concious video ads - see below.<br />
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</div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxBju5kOhVql7fSdL6LOhIhh2zhWSvtaXTOb17kmzoQz60lTU_dvdieToNCIafTyJ3ysHmQLQ2W0puWA2SqwA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br />
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</span></div><div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">So - if you want to be a great athlete, have a great body, and be seriously rich and famous - just splash on some Adidas !</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: center;">First look at Adidas 2012 Olympic Games Team GB 'Speedos'</div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkf2qn3blrP2U60EjmWvtNV_WRx1t3lQpVWjcd9Xdx9SKMrBGPrRjL13NTzT-gqw0j67iH5fISw0y4D7lSOKydehtGdkb3oTGDPfKyZVzFkoZ2DruYgiD8hF3VdsshyphenhyphenOT2Wc5aL4yyYTz0/s1600/Tom+Daley+-+Adidas+2012+Team+GB+Speedos.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="122" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkf2qn3blrP2U60EjmWvtNV_WRx1t3lQpVWjcd9Xdx9SKMrBGPrRjL13NTzT-gqw0j67iH5fISw0y4D7lSOKydehtGdkb3oTGDPfKyZVzFkoZ2DruYgiD8hF3VdsshyphenhyphenOT2Wc5aL4yyYTz0/s200/Tom+Daley+-+Adidas+2012+Team+GB+Speedos.png" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg298xAMg4-hZPGmbrRXlzsDilo5qKuPAQpO_6o4q9b9HrzxdJvG0-tdjoUhG6CaSN359IQs9EJVLb4XUXZ-Z0Wne4hmAaEZw04ZgZ0XMq-T5SvBy-O194PM3jnsAqBxY5jF18KwslOHbXX/s1600/Tom+Daley+-+Adidas+2012+Team+GB+Speedos+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="114" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg298xAMg4-hZPGmbrRXlzsDilo5qKuPAQpO_6o4q9b9HrzxdJvG0-tdjoUhG6CaSN359IQs9EJVLb4XUXZ-Z0Wne4hmAaEZw04ZgZ0XMq-T5SvBy-O194PM3jnsAqBxY5jF18KwslOHbXX/s200/Tom+Daley+-+Adidas+2012+Team+GB+Speedos+2.png" width="200" /></a><br />
<div style="text-align: center;">Not very flattering - white at rear makes Tom's backside look big, and the silly little white triangle at the front ruins the shape of Tom's infamous 'bulge'.</div><div style="text-align: center;">(click to enlarge images)</div><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-lKZR2HHEbsI/T_9KVA4FbjI/AAAAAAAACfg/4ZX6FBccZM4/s1600/Tom+Daley+-+Adidas+2012+Team+GB+Speedos+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="http://2.bp.blogspot.com/-lKZR2HHEbsI/T_9KVA4FbjI/AAAAAAAACfg/4ZX6FBccZM4/s320/Tom+Daley+-+Adidas+2012+Team+GB+Speedos+3.png" width="320" /></a></div><div style="text-align: center;">Adidas 2012 Olympic Games Advert</div><div style="text-align: center;"><b><span style="font-size: x-small;">http://www.adidas.co.uk/</span></b></div><div><div style="text-align: center;"><br />
</div><div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-yXBWyhvs51E/UAFQpRLuzGI/AAAAAAAAA_I/DeO2NVUqdGE/s1600/Adidas+ad+-+Team+GB+divers+Tom+Daley+and+Tonia+Couch+and+Stewie+Griffin.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-yXBWyhvs51E/UAFQpRLuzGI/AAAAAAAAA_I/DeO2NVUqdGE/s320/Adidas+ad+-+Team+GB+divers+Tom+Daley+and+Tonia+Couch+and+Stewie+Griffin.png" width="281" /></a></div></div><div style="text-align: center;">Tom Daley and Tonia Couch</div></div><div><div style="text-align: center;">supposedly posing in a photo-booth - note the Union Jack</div></div><div></div><div><div style="text-align: center;">Adidas 2012 Olympic Games Advert</div></div><div style="text-align: center;"><span style="font-size: x-small;">http://www.adidas.co.uk/</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVy4IOxJGbw6fBcob69_J-RDlsVxgP0MBDlh94rfgR38TKrdyfnjmcZQ-GAISuVhDnr3PEdipqma4Zhdrt246-uMojj5-7MajlyA2Gz9MturL5p7cJxcR0wIVX-CqxCvAY2QhsssAGn8T-/s1600/Tom+Daley+-+stewie+griffin+-.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVy4IOxJGbw6fBcob69_J-RDlsVxgP0MBDlh94rfgR38TKrdyfnjmcZQ-GAISuVhDnr3PEdipqma4Zhdrt246-uMojj5-7MajlyA2Gz9MturL5p7cJxcR0wIVX-CqxCvAY2QhsssAGn8T-/s200/Tom+Daley+-+stewie+griffin+-.png" width="171" /></a><br />
<div style="text-align: justify;">Yes - it is Tom, but it's really amazing what Photoshop can do for your cheek-bones ! </div></div><div style="text-align: center;"><div style="text-align: justify;">Tonia is Tom's girl friend. That's not 'girl-friend' as in romantic relationship, but rather girl friend as a 'mate'.</div></div><div style="text-align: center;"><div style="text-align: justify;">Tom and Tonia are mates because Tom, it seems, hasn't got a boy who's a 'mate' - which is strange, because boys of his age nearly always have a mate - unless they are 'gay' in which case, paradoxically, they go around with girls - '<i>makes you think, don't it</i>' - as Stewie would say.</div></div><div style="text-align: center;"><br />
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<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpbdLl_yRQwbyvlpysNnNo-3whTABNp1C1VZ1MmczJAxEFCgx0lBX2ATfEfZVRcTSrgpPUd3wa64TCMVlBeA7q2l-28j9F-5DRe5kRrNXFnHAAS4QDFa8BVPE1GFpOKiCqVrybEGzB_Fjh/s1600/Tom_Daley+-+Adidas+Portrait+-+2012.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpbdLl_yRQwbyvlpysNnNo-3whTABNp1C1VZ1MmczJAxEFCgx0lBX2ATfEfZVRcTSrgpPUd3wa64TCMVlBeA7q2l-28j9F-5DRe5kRrNXFnHAAS4QDFa8BVPE1GFpOKiCqVrybEGzB_Fjh/s400/Tom_Daley+-+Adidas+Portrait+-+2012.png" width="280" /></a></div><br />
Tom Daley<br />
Adidas Portrait 2012<br />
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</div></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-xAJFJpOeK3k/T_SnUymkt3I/AAAAAAAAIaE/Du-fJO6iWqo/s1600/Tom+Daley+Wallpaper.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="http://1.bp.blogspot.com/-xAJFJpOeK3k/T_SnUymkt3I/AAAAAAAAIaE/Du-fJO6iWqo/s320/Tom+Daley+Wallpaper.png" width="320" /></a></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Wrapping himself in the Union Jack !</span></div><span style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;"> </span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">(actually the Union Flag - a jack is square)</span><br />
<a href="http://3.bp.blogspot.com/-6NZaWAkjkOM/T_YVD06isVI/AAAAAAAAIdk/3hYFlO3DtKA/s1600/BNP+Union+Flag.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-6NZaWAkjkOM/T_YVD06isVI/AAAAAAAAIdk/3hYFlO3DtKA/s1600/BNP+Union+Flag.png" /></a><span style="font-family: Verdana, sans-serif; font-size: x-small;">Tom is obsessed with the Union Jack - Union Jack memorabilia clutters his window-sill, he sleeps under a Union Jack duvet, with Union Jack pillows - and of course his Adidas cosmetic range has Union Jacks emblazoned on it, along with the Union Jack cover of his autobiography.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Now there's nothing wrong with patriotism, - even the BNP has hijacked the Union Flag - but it does make you wonder ...</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BBYz_eZd0AE/T-zvdE0CqpI/AAAAAAAAHtk/6kSSTBcnPdU/s1600/Tom+in+Rome+-+(Tom+Daley).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="142" src="http://3.bp.blogspot.com/-BBYz_eZd0AE/T-zvdE0CqpI/AAAAAAAAHtk/6kSSTBcnPdU/s200/Tom+in+Rome+-+(Tom+Daley).jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Tom Daley - tiny Speedos</div></td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Equally, it is likely that most readers would be very eager to know why Tom suddenly decided to stop removing his body hair.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">(Some have speculated that 'his people' advised him to do this to help dampen down the endless rumours on the internet that he was 'gay'.)</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-DYBbSpp8KQI/T-97NvHMJWI/AAAAAAAAH1g/94C5sMQ70pY/s1600/Cheryl+Cole+-+Tom+Daley+-+21st+Century+Boy+-+Reflections.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-DYBbSpp8KQI/T-97NvHMJWI/AAAAAAAAH1g/94C5sMQ70pY/s200/Cheryl+Cole+-+Tom+Daley+-+21st+Century+Boy+-+Reflections.png" width="141" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: right;">Cheryl Cole</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Incidentally, much of the hype that Tom gives out about 'fancying' Cheryl Cole is designed to play down the 'gay' rumours - after all she is 29 and he is 18 so it would seem to be an unlikely 'coupling'.</span><br />
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<span style="font-family: Times, 'Times New Roman', serif; font-style: italic;">"I've fancied her since The X Factor. She is just so sexy and my type...Our date would definitely be in Plymouth and I would take her for a hot-air balloon ride that ended with a BBQ on the beach in the sunset. It's not very glamorous, but I think she might like a change." - </span><span style="font-family: Arial, Helvetica, sans-serif;">can you believe that ?</span><br />
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</div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ByjvZCJ10QI/T_mJZEukVVI/AAAAAAAAIlg/NVlg1exNf3o/s1600/Olympic-Ask-Tom-Part-One+copy.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="146" src="http://1.bp.blogspot.com/-ByjvZCJ10QI/T_mJZEukVVI/AAAAAAAAIlg/NVlg1exNf3o/s200/Olympic-Ask-Tom-Part-One+copy.png" width="200" /></a></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-nMz4nmpKWLk/T--MpbfKLmI/AAAAAAAAH38/AgVkVqP-Gpg/s1600/Tom+Daley+and+Lucky+Monkey+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="145" src="http://4.bp.blogspot.com/-nMz4nmpKWLk/T--MpbfKLmI/AAAAAAAAH38/AgVkVqP-Gpg/s200/Tom+Daley+and+Lucky+Monkey+-+21st+Century+Boy.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley and his Monkee</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And the speculation that Tom is 'gay' is not without foundation.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">While, on meeting him, he is a somewhat disconcertingly pleasant and amenable, he is also strangely androgynous and 'fey' - not in his appearance - but in his manner.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">And then there's the question of an eighteen year old boy having a 'lucky' monkee !</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://3.bp.blogspot.com/-T5wwK7-qvQ8/T_YWJ7k_OmI/AAAAAAAAId0/CXgMesg4kpk/s1600/Tom+Daley+-+Androgony+-+GIF.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-T5wwK7-qvQ8/T_YWJ7k_OmI/AAAAAAAAId0/CXgMesg4kpk/s1600/Tom+Daley+-+Androgony+-+GIF.gif" /></a><span style="font-family: Arial, Helvetica, sans-serif;">But enough has been said about Tom's oddly undefined sexuality - there are other matters.</span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-lCFGpsRXoMU/T_GwuFw135I/AAAAAAAAIEU/QG7GtyXVlqE/s1600/Jamie+Cunningham+-+CEO+Professional+Sports+Group+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-lCFGpsRXoMU/T_GwuFw135I/AAAAAAAAIEU/QG7GtyXVlqE/s200/Jamie+Cunningham+-+CEO+Professional+Sports+Group+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Jamie Cunningham<br />
CEO Professional Sports Group</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">Tom refers to his 'agents' at Professional Sports Group - Michela Chiappa, Charlotte Hallam and Jamie Cunningham - who 'organise his life' and help everything 'move forward'.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It would be interesting to know who these people are, and what is in it - financially - for them.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Equally, it would be interesting to know just how much of what Tom says, does and even writes originates with him - in other words - what degree of autonomy does he have.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It seems obvious that his 'agents' are very well aware that if Tom is not successful at the Olympics then public interest is likely to decline markedly - and it is undoubtedly for that reason that his 'first official memoir', plus the recent 'Fabulous Magazine' photo-shoot were timed to occur<i> prior</i> to Tom's appearance at the Games.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-i4oxS6_xBMk/T_d3pvOJQTI/AAAAAAAAIjg/kvwXvIhryYE/s1600/Tom+Daley+-+Preparation+-+2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-i4oxS6_xBMk/T_d3pvOJQTI/AAAAAAAAIjg/kvwXvIhryYE/s200/Tom+Daley+-+Preparation+-+2.png" width="197" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Tom Daley -</div><div style="text-align: left;">with body hair and muscles</div></td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-pX7_1wS5HjA/T--BBtVsLdI/AAAAAAAAH2Q/XIUmjB1pyYQ/s1600/Tom+Daley+-+Diving+2+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-pX7_1wS5HjA/T--BBtVsLdI/AAAAAAAAH2Q/XIUmjB1pyYQ/s200/Tom+Daley+-+Diving+2+-+21st+Century+Boy.png" width="149" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Young Tom Daley<br />
a practically naked<br />
under-age boy.</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">One of the oddest things about the Tom Daley phenomena when he was young was the way it was made acceptable for the general public to 'ogle' a practically naked under-age boy.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In any other situation such activity would be immediately associated with paedophilia but, because Tom was a cute diver, it was apparently ok.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Google any other young diver and there are very few results.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Google Tom Daley and there are pages and pages of results.</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Agreed he is a remarkably talented and successful diver, but if one is honest it is obvious that the muscles, the face and the tiny speedos are the reason why he is so popular.</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-vsqjNOu4pko/T-9-NXOTXTI/AAAAAAAAH2E/HXcRw-MluFA/s1600/Tom+Daley+Reclining+-+Photo+Shoot.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="148" src="http://3.bp.blogspot.com/-vsqjNOu4pko/T-9-NXOTXTI/AAAAAAAAH2E/HXcRw-MluFA/s200/Tom+Daley+Reclining+-+Photo+Shoot.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Tom Daley</div><div style="text-align: left;">the photo shoot for Fabulous Magazine</div></td></tr>
</tbody></table><div><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3uRUiCUnCYM/T-zuoLIWfzI/AAAAAAAAHtU/Xuph1TeokhE/s1600/tom4+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-3uRUiCUnCYM/T-zuoLIWfzI/AAAAAAAAHtU/Xuph1TeokhE/s200/tom4+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="155" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: right;">Tom Dalet</div><div style="text-align: right;">threatening, aggressive</div><div style="text-align: right;">sexuality</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">And now that as he has 'come of age' the new image of Thomas Daley is blatantly sexual (</span><span style="font-family: Arial, Helvetica, sans-serif;">'Fabulous Magazine' </span><span style="font-family: Arial, Helvetica, sans-serif;">photo-shoot), although, strangely, not so revealing (less flesh on display).</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">However, the sexuality that Tom now displays is no longer the cute, smiling and unthreatening young boy.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-pJ7VLtjZiiE/T_dEwnDIbUI/AAAAAAAAIi0/NRrfobqxn28/s1600/tom+daley+-+Diving+-+Peter+Crawford+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-pJ7VLtjZiiE/T_dEwnDIbUI/AAAAAAAAIi0/NRrfobqxn28/s200/tom+daley+-+Diving+-+Peter+Crawford+2.jpg" width="171" /></a></div><a href="http://3.bp.blogspot.com/-P1YT0hF5u50/T_dEX2qzCPI/AAAAAAAAIio/yZ9l1IhcPUM/s1600/Tom+Daley+-+Annoyance.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-P1YT0hF5u50/T_dEX2qzCPI/AAAAAAAAIio/yZ9l1IhcPUM/s200/Tom+Daley+-+Annoyance.png" width="150" /></a><span style="font-family: Arial, Helvetica, sans-serif;">There is, however, another side to Tom which is rarely shown.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Like all of us, he is not always charming, cute and amenable - there is a darker side to him - and not just the darker side evident in the Fabulous Magazine photo-shoot.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We don't know what brought on the gesture on the left - perhaps it was just a signalled order for 'Fab Lollies' after the competition.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The other, a glance over the shoulder, (see right) is enough to freeze the blood in the veins.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-qVSd-Nd9Dps/UAFRj0m3cwI/AAAAAAAAA_o/Wn4vBPTrwdA/s1600/Tom+Daley+FAB+Lollies.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-qVSd-Nd9Dps/UAFRj0m3cwI/AAAAAAAAA_o/Wn4vBPTrwdA/s200/Tom+Daley+FAB+Lollies.png" width="112" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<div class="separator" style="clear: both; text-align: center;"></div><span style="font-family: Arial, Helvetica, sans-serif;">If you don't know what a 'Fab Lollie' is - well here's one. Tom Tweets a lot about these appalling examples of the confectioner's 'art' and pretends he's 'addicted' to them - but, with a 'six-pack' like Tom's that's very unlikely. - Probably just another example of 'viral advertising' for Nestle.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Of course Sigi (Sigmund Freud to you) would say they're 'phallic' - but we think that they'd be <i>too </i>cold !</span></div><div style="text-align: justify;"><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fOPQQm4PBAY/T_AlFqIY8OI/AAAAAAAAH7c/T-liW-yc52o/s1600/Daniel+Radcliffe+-+Nude+-+Equus+-+Tom+Daley+-+Reflections.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-fOPQQm4PBAY/T_AlFqIY8OI/AAAAAAAAH7c/T-liW-yc52o/s200/Daniel+Radcliffe+-+Nude+-+Equus+-+Tom+Daley+-+Reflections.png" width="135" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Daniel Radcliffe - Nude</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;"><i>Now,</i> it seems, Tom's '<i>mentors</i>' at </span><span style="font-family: Arial, Helvetica, sans-serif;">Professional Sports Group </span><span style="font-family: Arial, Helvetica, sans-serif;">require Tom to project a strangely threatening sexuality, which is almost aggressive and, in many ways, orientated to the adult, 'gay' audience.</span><br />
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<a href="http://1.bp.blogspot.com/-mrnomoGWJ2s/T_mMceAyRoI/AAAAAAAAImQ/8Xuc57aNTcg/s1600/Tom+and+Robert+Daley+-+Father+and+son+-+Breakfast+-+.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-mrnomoGWJ2s/T_mMceAyRoI/AAAAAAAAImQ/8Xuc57aNTcg/s200/Tom+and+Robert+Daley+-+Father+and+son+-+Breakfast+-+.png" width="168" /></a><span style="font-family: Arial, Helvetica, sans-serif;">And one can reasonably speculate that it is only a matter of time before Tom is required to do a '<i>Harry Potter</i>' and, like Daniel Radcliffe, pose nude - if the money is right.</span><br />
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</div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And what does Tom feel about all of this ?</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The book does not tell us, in fact, apart from a harrowing account of the death of his father (complete with some questionable, and possibly inappropriate, photos of Robert Daley during his final illness), it tells us very little about the personality of this young man.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-intSNXc3Lr8/T--NrlRlUfI/AAAAAAAAH4M/PDetu3gVQrY/s1600/Tom+Daley+2+-+Olympic+Training+-+Warming+Up+-+GLL+Better+-+London.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-intSNXc3Lr8/T--NrlRlUfI/AAAAAAAAH4M/PDetu3gVQrY/s200/Tom+Daley+2+-+Olympic+Training+-+Warming+Up+-+GLL+Better+-+London.JPG" width="170" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">A rare photo of Tom Daley Training</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And what about Tom's training and diet.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">There are plenty of reference to Tom's predilection for 'junk food', but nothing is said about the vitamins, amino acids and other supplements that are required to maintain his obvious level of fitness.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">We are told nothing about the secrets behind his superb physique.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In all the endless information about diving competitions, training and preparation, there is no mention of how Tom trains in the gym - and no one develops a perfectly toned and muscled body like Tom Daley without arduous resistance training - so why is it kept so 'hush-hush' ?</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And perhaps the least appealing aspect of the memoir is the section about Blake Aldridge at Bejing - an episode neither forgotten nor forgiven.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And by how much does Tom benefit from all this publicity that his 'agents' so carefully 'organise' for him ?</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So in the end Tom's <i>first memoir</i> answers very few of the many of the questions that so many of us are asking about this 'diving superstar', who is now turning into a 'celebrity', and a 'pin up boy' for the 'gay' community.</span></div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-LKOWo3M56BU/T-zuQoj7meI/AAAAAAAAHtM/_zLeCYI2BE4/s1600/Tom+Daley+-+My+Story+-+Signed+Copy+-+21st+Story+Boy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-LKOWo3M56BU/T-zuQoj7meI/AAAAAAAAHtM/_zLeCYI2BE4/s320/Tom+Daley+-+My+Story+-+Signed+Copy+-+21st+Story+Boy.png" width="260" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">and I wonder how much my signed copy is worth now ?</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-8sr6cTd1HSM/T_AgCzTNQ9I/AAAAAAAAH7E/mi4YKaiIvgs/s1600/21st+Century+Boy+header+-+Tom+Daley+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="116" src="http://2.bp.blogspot.com/-8sr6cTd1HSM/T_AgCzTNQ9I/AAAAAAAAH7E/mi4YKaiIvgs/s640/21st+Century+Boy+header+-+Tom+Daley+2.png" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Times, 'Times New Roman', serif; font-size: x-large;">MORE REFLECTIONS ON THE 'DALEY PHENOMENON'</span></div><div class="" style="clear: both;"><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-bk_du4pxSTs/T_Gm7uw_wKI/AAAAAAAAICE/hOPX1n1YEVU/s1600/9780718158071.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-bk_du4pxSTs/T_Gm7uw_wKI/AAAAAAAAICE/hOPX1n1YEVU/s200/9780718158071.png" width="153" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: right;">'My Story'</div><div style="text-align: right;">Tom Daley's Autobiography</div></td></tr>
</tbody></table><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-LCMqtRfG0Bk/T_GmESRaw3I/AAAAAAAAIB8/CQdKsCrvU1M/s1600/Tom+Daley+-+Waterstones+-+Biography.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-LCMqtRfG0Bk/T_GmESRaw3I/AAAAAAAAIB8/CQdKsCrvU1M/s320/Tom+Daley+-+Waterstones+-+Biography.png" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">'My Story' Book Launch</div><div style="text-align: left;">Waterstones</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">As publicity stunts go, the launch of Olympic diving hopeful Tom Daley’s autobiography will hardly go down as the most subtle of affairs.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In a crowded 'Waterstones' book-store in London’s Piccadilly, a miniature diving board was erected 2ft off the ground on which the teenage '<i>pin-up</i>' posed wearing only a pair of Adidas swimming trunks so minuscule that the fact they stayed on seemed to defy most of the laws of science.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It was, it goes without saying, a display designed to make a splash - if a somewhat tacky splash.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And certainly, the 18-year-old diver is a marketing man’s dream.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">His tanned, boy-band good looks and Colgate smile have made him the official dreamboat of '<i>Team GB'</i>, and won him an adoring legion of fans.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-6IXi157aFkw/T_GpM4SXpII/AAAAAAAAICw/dCgN4Qj9wMM/s1600/Twitter-Logo-1024x1002.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="195" src="http://2.bp.blogspot.com/-6IXi157aFkw/T_GpM4SXpII/AAAAAAAAICw/dCgN4Qj9wMM/s200/Twitter-Logo-1024x1002.png" width="200" /></a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">By way of gauging his popularity, almost 290,000 followers regularly log on to read the often hourly <i>Tweets</i> their heart-throb posts about his life on his official <i>Twitter</i> page (how can he be bothered to Tweet<i> hourly</i> ?).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Such hero worship is, of course, manna from heaven for the Abu Dhabi based businessmen who control the money-spinning career of clean-cut Tom, who is one of our genuine hopes for gold at London 2012.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">But out of the swimming pool, other major opportunities are in the offing, including an upcoming BBC TV show, not to mention his plans to start a career as a presenter.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-dkLzTcRSmNQ/T_GyOHfL8uI/AAAAAAAAIEc/DemITa-rH58/s1600/Jamie+Cunningham+-+Abu+Dhabi+-+CEO+Professional+Sports+Group+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="137" src="http://3.bp.blogspot.com/-dkLzTcRSmNQ/T_GyOHfL8uI/AAAAAAAAIEc/DemITa-rH58/s200/Jamie+Cunningham+-+Abu+Dhabi+-+CEO+Professional+Sports+Group+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Jamie Cunningham<br />
and the Abu Dhabi based businessmen </td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-lCFGpsRXoMU/T_GwuFw135I/AAAAAAAAIEU/QG7GtyXVlqE/s1600/Jamie+Cunningham+-+CEO+Professional+Sports+Group+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-lCFGpsRXoMU/T_GwuFw135I/AAAAAAAAIEU/QG7GtyXVlqE/s200/Jamie+Cunningham+-+CEO+Professional+Sports+Group+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Jamie Cunningham</div><div style="text-align: left;">CEO Professional Sports Group</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>Tom is good at everything he does,’ his manager Jamie Cunningham told me. ‘He’s the best he can be — that’s his mindset. Everyone who works with him or interviews him says “God, he’s so good” because he is</i>. </span><span style="font-family: Arial, Helvetica, sans-serif;"><i>There are certain top sports people who are also major media stars and perform to the best of their ability. Tom’s profile is high. There’s a lot of interest</i>.’</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">- Well he would say that !</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">No wonder the tills of '<i>Brand Daley</i>' are already ringing.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">His ‘<i>life story</i>’, released to coincide with his 18th birthday, is said to have netted him a £300,000 advance.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ZTLAZm79lQE/T_GtRvrZAiI/AAAAAAAAIEI/hCFn9vZWvgI/s1600/Tom+Daley+-+Nestle+-+Reflections+-+21st+Century+Boy+-+Sponsorship.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-ZTLAZm79lQE/T_GtRvrZAiI/AAAAAAAAIEI/hCFn9vZWvgI/s200/Tom+Daley+-+Nestle+-+Reflections+-+21st+Century+Boy+-+Sponsorship.png" width="122" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: right;">Tom Daley</div><div style="text-align: right;">advertising for Nestle</div></td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-EyGTHn2t_8E/T_Gryr-d41I/AAAAAAAAID0/IZFQzXxEoCw/s1600/Tom+Daley+-+Car+-+BMW+-+Mini+-+Reflections+-+21st+Century+Boy+-+Sponsorship.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="133" src="http://2.bp.blogspot.com/-EyGTHn2t_8E/T_Gryr-d41I/AAAAAAAAID0/IZFQzXxEoCw/s200/Tom+Daley+-+Car+-+BMW+-+Mini+-+Reflections+-+21st+Century+Boy+-+Sponsorship.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">A '<i>present</i>' for Tom</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">Meanwhile, his handlers are confidently preparing for their young Plymouth-born charge to earn another £500,000 in the coming months through sponsorship deals with the likes of BMW, Adidas </span><span style="font-family: Arial, Helvetica, sans-serif;">(see above) </span><span style="font-family: Arial, Helvetica, sans-serif;">and Nestle, as well as highly lucrative personal appearance fees.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It is all the sort of fuss you might expect if he had actually won the Olympic gold. But, then, his image-makers are hardly going to turn up the chance to exploit his ever-growing popularity.</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Team GB<br />
2012 London Olympic Games</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">However, even as the cash begins to roll in, there are already concerns that the money men — who are fast turning the immensely likeable Tom into one of the country’s most profitable young sports stars — may be putting at risk his chances of glory at the Games, and it has already caused a bitter row with the youngster’s bosses at Team GB.</span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Suwn8ZUoboE/T_HDwH7qrrI/AAAAAAAAIGU/ksrsorLJ44Q/s1600/Abu+Dhabi+-++Professional+Sports+Group+-Tom+daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-Suwn8ZUoboE/T_HDwH7qrrI/AAAAAAAAIGU/ksrsorLJ44Q/s200/Abu+Dhabi+-++Professional+Sports+Group+-Tom+daley+-+Reflections+-+21st+Century+Boy.png" width="152" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Abu Dhabi<br />
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</tbody></table><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Meanwhile, Tom’s touchy managers at the Professional Sports Group, who are based in the Gulf state, have become so sensitive to claims of cashing in that they have attempted to ban the media from questioning the diver about his well-paid sidelines.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Others who are raking in big money <i>from</i> (not for) the teenager have taken a distinctly cloak-and-dagger approach to inquiries about how much his outside work interests may be affecting his training.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When how many personal appearances they have lined up for him in the coming weeks, the chilly response was - </span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>We do not discuss them. They are closed corporate events and not advertised.</i>’ With that the phone was slammed down.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Why all the secrecy ? - Could it be something to do with the simmering row between those pulling the strings of Tom’s business affairs and his worried bosses at Team GB?</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Significantly, following a string of poor performances, the situation became so explosive that the British team’s diving performance director went public with his damning verdict that Tom — who started diving aged seven — is risking throwing away his lifelong ambition of winning gold in pursuit of money and fame.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-pibiMOeF9r0/T_HFGfyxRvI/AAAAAAAAIGs/xlRkvI8O5x0/s1600/Anna+Kournikova+-+Tom+daley+-+Reflections+-+21st+Century+Boy.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-pibiMOeF9r0/T_HFGfyxRvI/AAAAAAAAIGs/xlRkvI8O5x0/s200/Anna+Kournikova+-+Tom+daley+-+Reflections+-+21st+Century+Boy.jpg" width="160" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Anna Kournikova</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-yHF5XUQoyI0/T_HEn3wa6FI/AAAAAAAAIGk/Tzj-_Q6rV-w/s1600/Alexei+Evangulov+-+Team+GB+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-yHF5XUQoyI0/T_HEn3wa6FI/AAAAAAAAIGk/Tzj-_Q6rV-w/s200/Alexei+Evangulov+-+Team+GB+-+Tom+daley+-+Reflections+-+21st+Century+Boy.png" width="163" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Alexei Evangulov</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">To emphasise the point, Alexei Evangulov, a Russian former Olympic diver, compared Daley to Anna Kournikova, the tennis player who has become more famous for her blonde good looks and pop star boyfriend, Enrique Inglesias, than for her prowess on the court.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Daley’s boss also scathingly pointed out that the Chinese diver, Qui Bo, who is above Daley in the world rankings and favourite for Olympic gold in the 10m platform event, had been training three times harder than his British rival.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>I am angry because nobody will listen to me</i>,’ a furious Evangulov said at the time. ‘<i>If Tom stopped all his media work now, I might be able to get him up to the third-best diver. I don’t mind what he does if he gets the medal. He can become a rock star</i>.’</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-6mLFYCrJKn4/T_HFvzc9NqI/AAAAAAAAIG0/nSzMLlbJlZU/s1600/David+Sparkes+-+Team+GB+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="http://3.bp.blogspot.com/-6mLFYCrJKn4/T_HFvzc9NqI/AAAAAAAAIG0/nSzMLlbJlZU/s200/David+Sparkes+-+Team+GB+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">David Sparkes</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">His dire warning was echoed by David Sparkes, the chief executive of British Swimming, who sent out his own plea for the teenager to ‘<i>knuckle down</i>’.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-KoUfNIO-C80/T_HGLb6Iz6I/AAAAAAAAIG8/1WV_nxM9Jbw/s1600/Matthew+Mitcham+-+Team+GB+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-KoUfNIO-C80/T_HGLb6Iz6I/AAAAAAAAIG8/1WV_nxM9Jbw/s200/Matthew+Mitcham+-+Team+GB+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.jpg" width="139" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Matthew Mitcham</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>He doesn’t want to regret for ever that he didn’t give it everything that he had,</i>’ said a clearly exasperated Sparkes.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">‘I<i>t’s impossible to win medals just on talent alone, you have got to work hard</i>.’</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Even one of Daley’s competitors for 2012 gold, Australian Olympic champion Matthew Mitcham, broke ranks earlier this year to accuse the youngster of trying to ‘<i>have his cake and eat it</i>’.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The row has led to a public war of words between Tom and his management team at the Professional Sports Group on one side, and the sport’s hierarchy on the other, and Tom’s manager Jamie Cunningham bizarrely attempted to blame the dispute on the fact English is not Evangulov’s first language.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>It was a storm in a teacup</i>,’ he said.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Suffice to say, it is not the way they see it at Team GB.</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-BnKEDZUj9-U/T_HLx7dcbqI/AAAAAAAAII4/kgYHXYd41Pg/s1600/Tom+Daley+-+Robert+Daley+Funeral+-++Reflections+-+21st+Century+Boy.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="187" src="http://2.bp.blogspot.com/-BnKEDZUj9-U/T_HLx7dcbqI/AAAAAAAAII4/kgYHXYd41Pg/s200/Tom+Daley+-+Robert+Daley+Funeral+-++Reflections+-+21st+Century+Boy.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Funeral of Robert Daley</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">A likely explanation for Tom going after the cash seems to centre round the loss of his father, and Tom, for quite understandable reasons, feels he must provide financially for his receptionist mother Debbie and younger brothers Will, 15, and 12-year-old Ben.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-gKo94Zysmsg/T_HLPtN9tEI/AAAAAAAAIIw/uTyopxph6as/s1600/Tom+Daley+and+Debbie+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="204" src="http://4.bp.blogspot.com/-gKo94Zysmsg/T_HLPtN9tEI/AAAAAAAAIIw/uTyopxph6as/s320/Tom+Daley+and+Debbie+Daley+-+Reflections+-+21st+Century+Boy.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley and Debbie Daley</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">In his newly published book, '<i>My Story</i>' (see above), he reveals: ‘<i>Now, I feel really responsible towards my mum and I want to look after everyone - I feel it’s my job to make sure we have enough money, and I have to keep diving for that</i>.’</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">And he certainly cannot be blamed, of course, if publishers Penguin are prepared to throw six-figure sums at him to write his memoirs — even if he was the ridiculously tender age of just 16 when the deal was signed.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">But inevitably, his growing public profile and media commitments have steadily been taking up more and more of his time away from the pool.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Recfently the highly personable Tom once again on the book-signing circuit in London and his home town, Plymouth, where he and his family live in a modest, but smart semi.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The previous week, he was doing the rounds of the TV sofas and radio stations.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-p8N1Wg322MU/T_HsLNCDrwI/AAAAAAAAIJw/kJOALSzk-tQ/s1600/+Radio+1+Chris+Moyles+Show+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="140" src="http://4.bp.blogspot.com/-p8N1Wg322MU/T_HsLNCDrwI/AAAAAAAAIJw/kJOALSzk-tQ/s200/+Radio+1+Chris+Moyles+Show+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley and Chris Moyles</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-qDq4lJG-EhA/T_HsC4dCL_I/AAAAAAAAIJo/jraot2WmhMk/s1600/+ITV%E2%80%99s+This+Morning+-+Phillip+Schofield+-+Holly+Willoughby+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-qDq4lJG-EhA/T_HsC4dCL_I/AAAAAAAAIJo/jraot2WmhMk/s200/+ITV%E2%80%99s+This+Morning+-+Phillip+Schofield+-+Holly+Willoughby+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" width="181" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley - ITV This Morning</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">He spent his birthday being interviewed first by TV presenters Phillip Schofield and Holly Willoughby on ITV’s This Morning, and later appeared on the BBC’s One Show.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">He was also booked on Radio 1’s Chris Moyles Show.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-UdzvI0rLb9w/T_HtIaJOrRI/AAAAAAAAIKQ/NznT4B5HKY0/s1600/tom1+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="123" src="http://1.bp.blogspot.com/-UdzvI0rLb9w/T_HtIaJOrRI/AAAAAAAAIKQ/NznT4B5HKY0/s200/tom1+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Tom Daley Photo-Shoot</div><div style="text-align: left;">Fabulous Magazine</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And then there was a rather tacky photographs of him in a wet T-shirt in Fabulous magazine.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The accompanying headline said: ‘<i>Sexy and we know it ! Woah ! We blinked when Tom Daley just totally grew up. So how’s the Olympian enjoying his new heart-throb status ? He’s lapping it up ?.?.?.</i>’</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-TnhxcnwVI6M/T_HtRepoy3I/AAAAAAAAIKY/MARTSQp_Vtw/s1600/tom5+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-TnhxcnwVI6M/T_HtRepoy3I/AAAAAAAAIKY/MARTSQp_Vtw/s200/tom5+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="140" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: right;">Tom Daley Photo-Shoot</div><div style="text-align: right;">Fabulous Magazine</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And that’s not the only magazine cover he’s graced recently, having appeared on the front of Style a fortnight ago in a white shirt pulled open to the waist.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">On the inside pages, he took his latest step in emulating David Beckham’s crossover from sport to fashion, modelling among other outfits a £1,200 Prada blazer and £210 Gucci sunglasses in a glossy magazine photo-shoot.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">This week, he also appears in the celebrity magazine Heat, in which the ‘<i>dishy Olympic diver</i>’ is pictured reclining on a red sofa by the sea wearing only swimming trunks (yet again).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">He’s also been promoting his new smart phone app, Tom Daley Dive 2012, which lets gamers — for a fee — control an animated version of him on a high diving board.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-CTLuDnNssOA/T_GgN6ZmdmI/AAAAAAAAIBY/zKTFhX5W-L0/s1600/Tom+Daley+-+Adidas+Grooming+Advertisement+-+Reflections+-+21st+century+Boy.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-CTLuDnNssOA/T_GgN6ZmdmI/AAAAAAAAIBY/zKTFhX5W-L0/s200/Tom+Daley+-+Adidas+Grooming+Advertisement+-+Reflections+-+21st+century+Boy.png" width="141" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">Tom Daley</div><div style="text-align: left;">Advertising for Adidas</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">He also has his own on-line TV station, which highlights money-making tie-ins with Adidas — which sponsors his trunks and makes his own brand of body wash, deodorant and aftershave called Ice Dive (see abobe) — and BMW, which gave him a sporty black and white Mini for his birthday last month.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Clearly, Tom isn’t averse to the limelight.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Last year he also did a shoot with the supermodel Kate Moss for Italian Vogue.</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-e6qp3kZLVPM/T_Hs7IentBI/AAAAAAAAIKI/0SpTVoTEUpY/s1600/Blake+Aldridge+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-e6qp3kZLVPM/T_Hs7IentBI/AAAAAAAAIKI/0SpTVoTEUpY/s200/Blake+Aldridge+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" width="149" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Blake Aldridge</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">But you have to wonder just how the sixth-former at the private Plymouth College — who became a household name at the age of just 14 when he and partner Blake Aldridge came eighth in the 10m synchro event at the Beijing Olympics — manages to fit in his training into his hectic schedule.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">I am told his most recent fashion spread — which saw him shirtless with a brunette model draped seductively over him — was photographed at the end of April, the day after yet another photo-shoot for Adidas.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">They were sandwiched between two major diving championships.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In the meantime, he was — until a few weeks ago — being followed around by a BBC TV crew for the fly-on-the-wall documentary about his life, which is due to be aired before the Olympics begin next month.</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-kFBQi2iodvc/T_HstYVNnRI/AAAAAAAAIKA/OIbuu9KFddU/s1600/+Tonia+Couch+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-kFBQi2iodvc/T_HstYVNnRI/AAAAAAAAIKA/OIbuu9KFddU/s200/+Tonia+Couch+-+Tom+Daley+-+Reflections+-+21st+Century+Boy.png" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tonia Couch</td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">He is also fast displaying an enviable head for business, which sees him drop in not-so-subtle plugs for his sponsors, alongside the constant Tweets about his alcohol-free nights out with school friends or pretty blonde 23-year-old Tonia Couch, his fellow Team GB diver (despite rumours they are an item, he denies they are dating).</span><br />
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</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-enc8dN-52Hs/T_HshfUXLLI/AAAAAAAAIJ4/9D_1K6P3oK0/s1600/Tom+Daley+Video+-+Sexy+And+I+Know+It+3+-+Peter+Crawford.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="201" src="http://1.bp.blogspot.com/-enc8dN-52Hs/T_HshfUXLLI/AAAAAAAAIJ4/9D_1K6P3oK0/s320/Tom+Daley+Video+-+Sexy+And+I+Know+It+3+-+Peter+Crawford.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;"><div style="text-align: left;">I'm Sexy and I Know It'</div><div style="text-align: left;">Youtube Video</div></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">And earlier this year, the sporting prodigy — who was once a victim of classroom bullies at his former Devon state school — starred with Team GB team-mates in a lip-synching spoof video of electro-pop hit '<i>Sexy And I Know It</i>', which has had close to a million hits on YouTube.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">That said, the rollicking he received from his Olympic bosses seems to have been the wake-up call he and his business advisers needed.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In the weeks since the row went public, there has been a marked turnaround in his form.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-FGFk2KTKEzk/T_H-iVbhzzI/AAAAAAAAIMQ/YrO-E6fjBGo/s1600/Tom+Daley+onthe+10+Meter+Board+-+Portrait+-+Train+like+an+Olympian+-+Olympic+Training.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-FGFk2KTKEzk/T_H-iVbhzzI/AAAAAAAAIMQ/YrO-E6fjBGo/s320/Tom+Daley+onthe+10+Meter+Board+-+Portrait+-+Train+like+an+Olympian+-+Olympic+Training.png" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Tom Daley<br />
European Championships in Holland </td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">Last month, Daley won gold at the European Championships in Holland after coming first at the World Series in the 10m platform event, in Mexico in April (though, significantly, world number one Qui Bo did not compete).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">His '<i>team</i>' says he is in ‘<i>lockdown</i>’ mode, meaning that he is devoting all his time to preparing for the Games.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The British diver’s manager told me last week that he had turned down a major TV advert in order to devote time to training, which sees him spend four hours in the pool, six days a week.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Nonetheless, plans are already well under-way to boost his image — and earning potential — still further.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">‘<i>Tom is 18 and he has more control over what he’s going to do from now on. It is something he is very involved with because he is a bright human being</i>,’ Jamie Cunningham has said.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Let’s just hope that the milking of ‘<i>Brand Daley</i>’ doesn’t rob this talented young lad of his chance of winning gold.</span></div><div><br />
</div><div><br />
</div><div><br />
</div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;"><br class="Apple-interchange-newline" />THE BOY NEXT DOOR</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Tom Daley has insisted that he is <i>no different</i> from anybody else of his age.</span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Tom has revealed that the success he has enjoyed so far has not changed him as a person.</span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">"<i>Last night I actually baby-sat and dog-sat for a couple of my neighbours</i>," he told me. "<i>I'm <b>just a normal person</b>, I do what everyone else does.</i></span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><i>I go to the shops and go in town, just whatever really. It's just general downtime</i>."</span></div></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Now - either Tom is fooling himself, and maybe really believes this (unlikely), or he is, like a naive teenager, trying to fool us.</span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">After all, do people give you watches (£2500), gold jewellery, cars (£50,000 odd), clothes and probably crates of Adidas deodorant etc - just for being who we are ?</span></div></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xOPdOIEtW58/UAFUlCM6QvI/AAAAAAAABAQ/Vkb-y9oliI0/s1600/Tom+Daley+-+Gold+Olympic+finger+ring+-+Diving+Superstar+-+Peter+Crawford.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="177" src="http://4.bp.blogspot.com/-xOPdOIEtW58/UAFUlCM6QvI/AAAAAAAABAQ/Vkb-y9oliI0/s200/Tom+Daley+-+Gold+Olympic+finger+ring+-+Diving+Superstar+-+Peter+Crawford.png" width="200" /></a></div><a href="http://1.bp.blogspot.com/-dnpT2U_q0c4/T_yOUpyWT_I/AAAAAAAAIns/TnO2OjoS-U0/s1600/Tom+Daley+-+Omega+Seamaster+Diver+300'++watch+-+%C2%A32500.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="198" src="http://1.bp.blogspot.com/-dnpT2U_q0c4/T_yOUpyWT_I/AAAAAAAAIns/TnO2OjoS-U0/s200/Tom+Daley+-+Omega+Seamaster+Diver+300'++watch+-+%C2%A32500.JPG" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">For example - Keith White of Michale Spiers Jewellers, Plymouth, has chosen to give Tom Daley the 'Omega Seamaster Diver 300' watch, worth £2500.00, as worn by James Bond - (good product placement) in recognition of his outstanding achievement in the recent World Championships held in Rome, where Tom made history by claiming Britain’s first ever world championship individual diving gold medal.</span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Keith also presented Tom’s team mates Tonia Couch and Brooke Graddon with stunning Gucci bracelets, and the trio’s coach Andy Banks with a Mont Blanc pen.</span></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The gifts came a short time after Tom’s achievements in the Beijing Olympics, where he finished 8th in the world, after which Mr White designed and made a solid gold Olympic signet ring for Tom (see right) to mark the occasion.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-v0U2PyGtS7Q/UAFY3lUAPHI/AAAAAAAABBI/1mTo8UXW_Ic/s1600/Tom+Daley+-+Olympic+Ring+-+Keith+White+-+Michale+Spiers+Jewellers+-+Plymouth.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-v0U2PyGtS7Q/UAFY3lUAPHI/AAAAAAAABBI/1mTo8UXW_Ic/s1600/Tom+Daley+-+Olympic+Ring+-+Keith+White+-+Michale+Spiers+Jewellers+-+Plymouth.png" /></a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Very nice, but isn't a little suspect for an adult man to give a teenage boy a gold ring, with all the possible implications that such a gift involves. And you would have thought that Robert Daley (Tom's father - who was still alive at the time) would have vetoed such a gift, particularly as Tom was under eighteen - after all, there are those rumours.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">On his own web-page Tom is very coy when he answers a question about 'the ring he always wears'. he simply says it was '<i>Made for me by a local jewellers</i>' - no mention of it being a <i>gift from a man </i>!</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: justify;">And, of course, no mention of the 'Omega Seamaster Diver 300' watch, worth £2500.00 - given by the<i> same</i> man.</div></span></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div></div><div><span style="font-family: Arial, Helvetica, sans-serif;">But like Tom says, they are<i> <b>'just normal people</b> !'</i></span></div><div><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">_________________________________________________</div><div><br />
</div><div style="text-align: center;">Tom Daley & The Media: A Statement by Jamie Cunningham, CEO Professional Sports Group</div><div style="text-align: center;"><span style="font-size: x-small;">February 15, 2012</span></div><div><br />
</div><div><span style="font-size: x-small;">“Diving, family and school have always been the priority for Tom. This is 90% of his life. As an elite 17 year old athlete, this was agreed between Tom, his family and British Diving. The rest of his life falls into the remaining 10%. A small percentage of this is corporate and media work.</span></div><div><span style="font-size: x-small;">We have always worked closely with British Diving - including Alexei Evangulov and Tom’s coach Andy Banks - to ensure that any media work takes place around diving, family and school. We also work closely with the media to ensure that over 70% of his interviews and appearances take place in Plymouth - not London.</span></div><div><span style="font-size: x-small;">The media interest in Tom is hardly surprising given his age, his sport, his success to date and the fact that it is a London Olympics. The comparisons with China may be relevant from a sporting perspective, but are less valid from a cultural and human one. We turn down over 95% of media and commercial approaches for Tom. We only work with a small team of sponsors - namely Adidas, BMW, Nestle and Penguin - and ensure that any media is either necessary or – very occasionally - fun, given Tom’s interest and studies in both photography and media. When Tom does any media work, it is usually high profile because of public interest, his character and the fact that we do not provide regular media access to Tom.</span></div><div><span style="font-size: x-small;">Tom has been working incredibly hard this Winter on his training. The good news is that he has managed to finish most of his A-level work early (completing his Photography A-Level with an A* in one year) and there is now limited school work until after the Games.</span></div><div><span style="font-size: x-small;">We fully agree that British public expectation is too high around Tom. Qui Bo from China is very much the Gold medal favourite. In tennis terms, he is Novak Djokovic, the man to beat following an unbeaten 2011. Qui Bo may yet become the greatest diver of all time. However we are all very focused on ensuring that Tom has every chance for success in London this Summer and we are confident that the plan which was agreed with British Diving, Tom’s sponsors and the media in late July 2011, following a difficult first half of 2011 for obvious reasons, is 100% on track. We look forward to continuing to work with Alexei, Andy and all the team at British Diving on this plan.”</span></div><div><br />
</div><div>Jamie Cunningham, CEO Professional Sports Group</div><div><br />
</div><div><a href="http://www.arabiansponsorship.com/speakers/jamie.html">http://www.arabiansponsorship.com/speakers/jamie.html</a></div><div><br />
</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;">__________________________________________</div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><b><span style="color: #9fc5e8;">for new photos of Tom</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="color: #9fc5e8;">from the very beginning</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="color: #9fc5e8;">see</span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-qS0uDPE12jM/T-9CnwZw_iI/AAAAAAAAHzw/Jhksn50ji4o/s1600/21+st+Century+Boy+header.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="http://2.bp.blogspot.com/-qS0uDPE12jM/T-9CnwZw_iI/AAAAAAAAHzw/Jhksn50ji4o/s200/21+st+Century+Boy+header.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><a href="http://www.blogger.com/goog_601589693">TOM DALEY</a></span></div><div class="separator" style="clear: both; text-align: center;"><b><a href="http://twenty-firstcenturyboy.blogspot.co.uk/" target="_blank">21st Century Boy</a></b></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">and</div><div style="text-align: center;"><a href="http://peterstomdaley.blogspot.co.uk/2011/07/latest-images.html" target="_blank"><img border="0" height="194" src="http://2.bp.blogspot.com/-CDUIY-IT8Rg/T-4abCuDySI/AAAAAAAAHzU/ZXT7E8vv7Tw/s200/Tom+Daley+Photo+shoot+-+Logo.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.blogger.com/goog_1036358073">click here for the latest photos of </a></span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://peterstomdaley.blogspot.co.uk/2011/07/latest-images.html" target="_blank">TOM DALEY</a></span></b></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-12279884117893751362012-05-31T13:30:00.007-07:002012-06-25T03:11:55.321-07:00Train Like an Olympian - Choosing a Gym<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxgorSV1yAD8tKUFui-_Gj9H1lsWMEQ4Li1_JPmyzv7HanPFTlzibwYzijRbKw9wuhirzU_eVInSXxm7wvStB9P4wX0wbdFAO2AdnpDYQnYyERKOKv1bwddZbzA3Ap6PjC4HiZ6hVpI/s1600/Weight+Room+-+GLL+Better.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxgorSV1yAD8tKUFui-_Gj9H1lsWMEQ4Li1_JPmyzv7HanPFTlzibwYzijRbKw9wuhirzU_eVInSXxm7wvStB9P4wX0wbdFAO2AdnpDYQnYyERKOKv1bwddZbzA3Ap6PjC4HiZ6hVpI/s200/Weight+Room+-+GLL+Better.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div><div style="text-align: center;"><span style="font-size: x-large;">Choosing a Good Gym</span></div><br />
You can only train as well as your gym facilities and equipment will allow.<br />
This Blog is produced in London, and will therefore make particular reference to gym facilities to be found in London.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOeRE0EUD6vh2moAU1S04805TjnIfpMqP33VMPY4eTt8zFkJgW6pXgmdM7va4NsXAv9jUhHFpx2BiMG4SmPJnaT5iD648XbbXIbe69tZ5p0fuDV9ErDz4Cw0F46Y0jDp7F8x8bo48rRsc/s1600/Better+-+GLL.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOeRE0EUD6vh2moAU1S04805TjnIfpMqP33VMPY4eTt8zFkJgW6pXgmdM7va4NsXAv9jUhHFpx2BiMG4SmPJnaT5iD648XbbXIbe69tZ5p0fuDV9ErDz4Cw0F46Y0jDp7F8x8bo48rRsc/s200/Better+-+GLL.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />
It feels good only if you like<br />
poorly maintained and staffed<br />
Gyms and Pools</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4rcYMyXpTifM3S6rS6jxILbyAXId2DZoJ3EKYAow07WtWpCjL4zwMweudUPl0UeEOfP2alDmIz7WU6FWGe1yu7Pr9zT088hySgVxxN8u0fZglyCY6pBp7GcOnuZg6jeylYIf04geAwA/s1600/GLL+Logo.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4rcYMyXpTifM3S6rS6jxILbyAXId2DZoJ3EKYAow07WtWpCjL4zwMweudUPl0UeEOfP2alDmIz7WU6FWGe1yu7Pr9zT088hySgVxxN8u0fZglyCY6pBp7GcOnuZg6jeylYIf04geAwA/s200/GLL+Logo.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GLL Changed their name to 'Better'<br />
in a desperate attempt to improve<br />
a declining image and reputation</td></tr>
</tbody></table>Unfortunately, London has, in recent years, been dominated by the company GLL (the initials originally stood for Greenwich Leisure Limited but the charitable leisure and fitness group has expanded its influence well beyond the confines of the Royal Borough of Greenwich - and now includes Barnet, Bexley Heath, Camden, Crystal Palace, Ealing, Greenwich,Hackney, Hammersmith and Harrow, Hillingdon, Kensington and Chelsea, Fulham, Lambeth, Lewisham, Merton, Lewisham, Tower Hamlets, Waltham Forrest, Westminster,Epsom and Yewell, Reigate and Banstead,).<br />
GLL, undoubtedly because of its bad reputation, has now changed it's name to 'Better' (better than what or who, one may ask), with the slogan 'the feel good place' (the appalling design of their newly designed web page is a good indicator of their general 'lack-lustre' performance).<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfzXxq2hYxsvetTTKOYebUR8WwtrOT_bBde7UWb9CLxafE_KUcgi4DumnHAwZqR85_CcUuXKqmsZIb_mtc21tab_GXTkqemTFVAsmjIUXDJByyfnUSEdiR1uZB8PxlkX5Au_UCUPPpNg/s1600/GLL-Better+Logo+small.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="102" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfzXxq2hYxsvetTTKOYebUR8WwtrOT_bBde7UWb9CLxafE_KUcgi4DumnHAwZqR85_CcUuXKqmsZIb_mtc21tab_GXTkqemTFVAsmjIUXDJByyfnUSEdiR1uZB8PxlkX5Au_UCUPPpNg/s200/GLL-Better+Logo+small.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GLL/Better Gyms and Pools are<br />
definitely NOT recommended</td></tr>
</tbody></table>The group uses inferior exercise equipment, in poorly maintained premises, with under-qualified and badly motivated staff, and under-trained, incompetent managers, and your are advised to avoid these establishments if the wish to successfully achieve your aim to develop a perfect physique.<br />
There are, fortunately, many other Local Authority related, and private gym facilities in the London area that provide excellent facilities and high quality equipment, and employ well-qualified and enthusiastic staff.<br />
<br />
<br />
<div style="text-align: center;"><span style="font-size: large;">WHAT YOU PROBABLY WILL<b><span style="color: red;"> <i>NOT</i></span></b> FIND</span></div><div style="text-align: center;">in a <span style="font-size: large;">GLL/Better gym</span></div><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_PB-RhgShWAj_UqJO-XpVaCra1nZWQxwT3Mm4TeVgeTiswwgwJkw9vYMVGAI7EfrOPGM3hK-bdNyypAMRIGQZMdGvYiztORouoUZJ0JSqGhHneMrZUO25CJYiNbNAbkChxjE1nVI4rNE/s1600/Barbells.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_PB-RhgShWAj_UqJO-XpVaCra1nZWQxwT3Mm4TeVgeTiswwgwJkw9vYMVGAI7EfrOPGM3hK-bdNyypAMRIGQZMdGvYiztORouoUZJ0JSqGhHneMrZUO25CJYiNbNAbkChxjE1nVI4rNE/s200/Barbells.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barbell</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1m4qdjIjKCEXD8HQ4crlsVekn9ICGUl0OkbUQunNWdly4gb7GJzRxlFlpsqOXZEPpnrW82YJuqHBh5WHFu42Yve77vU7bfNbaJVf0n1dOXjXXT9rgiFTRamUr9JF9ayhRDlYQvaR_krs/s1600/10420153140Body-Solid+Series+7+Angled+Linear+Bearing+Smith+Machine.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1m4qdjIjKCEXD8HQ4crlsVekn9ICGUl0OkbUQunNWdly4gb7GJzRxlFlpsqOXZEPpnrW82YJuqHBh5WHFu42Yve77vU7bfNbaJVf0n1dOXjXXT9rgiFTRamUr9JF9ayhRDlYQvaR_krs/s200/10420153140Body-Solid+Series+7+Angled+Linear+Bearing+Smith+Machine.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smith Machine</td></tr>
</tbody></table>Many GL/Better Gyms (such as Eltham in London) do not have <b>barbells</b> (see right). (<b>no</b> - we are not <b>joking !</b>)<br />
Possibly it is a 'health and safety issue' - (which jostles with 'political correctness' as obsessions with GLL/Better.)<br />
<br />
(Woolich Waterfront does have barbells in a poorly ventilated, smelly gym in the windowless basement - called the 'Steel Gym' - a euphemism for a basement full of old, dirty, outmoded equipment).<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAF3_7PyaDz2YKzYqQZd1NxMehSL5-T2jVq9QS2RY30EEgmcY-6yCfUioKhv1li2-kY1H6AFiDnESRpA3ZDxBGj5pLRhNVIaAjEU4GU79F1Fd-PyPzBnjEEx7mB-zH32-9-HFxl4yMz_M/s1600/Deluxe+Multi+Position+Exercise+bench.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAF3_7PyaDz2YKzYqQZd1NxMehSL5-T2jVq9QS2RY30EEgmcY-6yCfUioKhv1li2-kY1H6AFiDnESRpA3ZDxBGj5pLRhNVIaAjEU4GU79F1Fd-PyPzBnjEEx7mB-zH32-9-HFxl4yMz_M/s200/Deluxe+Multi+Position+Exercise+bench.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">High quality weight-training<br />
Benc</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD9gDJ8Zf-m4yEDeA228oZakW449F_GYRZMspeiRjWFtk9W6jE2ASXOhLB0Xb-2HBLqYfv6E0At3ODmzAak1Y0rNykOLE-C2pzoalt5hfPZ1Z-J7Von4108y8yBIAwRhWhd1BqsUnuv6E/s1600/life-fitness-dip-chin-assist-02.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD9gDJ8Zf-m4yEDeA228oZakW449F_GYRZMspeiRjWFtk9W6jE2ASXOhLB0Xb-2HBLqYfv6E0At3ODmzAak1Y0rNykOLE-C2pzoalt5hfPZ1Z-J7Von4108y8yBIAwRhWhd1BqsUnuv6E/s200/life-fitness-dip-chin-assist-02.jpg" width="131" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Assisted pull-up machine</td></tr>
</tbody></table><br />
<b>Smith machines</b>, essential for safe, heavy resistance training are rarely seen (see top left).<br />
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Many GLL.Better gyms (including Eltham) do not have<b> assisted pull-up machines </b>(see left)<b> </b>- which are <b>absolutely essential</b> for efficient upper body development.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE1i9ROH1tWRA_Co5OQBQbZ2UzA0Eavlhm8oUiq_C70Qlye2Ac86c-NWJIJJvxui-81nf2toYCmIU80NwZ8MBasQLKCiO-ME8qMquNyxDhNP2rK1_VGHN68j7F6KZMCCmmx5arENyzn_Q/s1600/Life+Fitness+-+Calf+Machine.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE1i9ROH1tWRA_Co5OQBQbZ2UzA0Eavlhm8oUiq_C70Qlye2Ac86c-NWJIJJvxui-81nf2toYCmIU80NwZ8MBasQLKCiO-ME8qMquNyxDhNP2rK1_VGHN68j7F6KZMCCmmx5arENyzn_Q/s200/Life+Fitness+-+Calf+Machine.png" width="200" /></a></div>Some GLL/Gyms do not even have proper <b>exercise benches</b>, (just little plastic benches - like kiddy's toys) - a good gym will have deluxe, multi-position benches (see right).<br />
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Another item rarely seen in GLL/Better gyms is the <b>seated calf machine</b>. The Calves are notoriously difficult muscles to develop, and this machine is one of the few ways to develop these muscles.<br />
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<div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="http://3.bp.blogspot.com/-eDyXpslsEa0/T8dNl7uxVYI/AAAAAAAAQbE/XixjKLs_p_Q/s200/Preacher+Bench+and+Curl+Bar+-+Fitness+for+You.png" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preacher bench for bicep curls</td></tr>
</tbody></table><a href="http://3.bp.blogspot.com/-eDyXpslsEa0/T8dNl7uxVYI/AAAAAAAAQbE/XixjKLs_p_Q/s1600/Preacher+Bench+and+Curl+Bar+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br class="Apple-interchange-newline" /><a href="http://3.bp.blogspot.com/-eDyXpslsEa0/T8dNl7uxVYI/AAAAAAAAQbE/XixjKLs_p_Q/s1600/Preacher+Bench+and+Curl+Bar+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><div style="text-align: justify;">Another item of equipment that is rarely found in GLL Better gyms is the <b>Preacher Curl Bench</b>.</div><div style="text-align: justify;">This is a relatively simple item of equipment that is essential for adequate bicep developmemnt.</div><div style="text-align: justify;">The equipment does, however, require a barbell or an EZ curling bar, and if the gym has no barbells then there will be little point in having a Preacher Curl Bench.</div><div style="text-align: justify;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNVahDGcbo6g8MJbAzPpaCCndCAFQL53xA4vklu3Gu3EzjTjElTevHcvRuhW0jdX2H9T38jaeXf_WvId3E9tpcSleu30lv7THq837QjA_ci51Dy_PjOz1Sx1YUNV0Ma6wN5rA2Ft1xj58/s1600/GLL-Better+Logo+small.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNVahDGcbo6g8MJbAzPpaCCndCAFQL53xA4vklu3Gu3EzjTjElTevHcvRuhW0jdX2H9T38jaeXf_WvId3E9tpcSleu30lv7THq837QjA_ci51Dy_PjOz1Sx1YUNV0Ma6wN5rA2Ft1xj58/s1600/GLL-Better+Logo+small.png" /></a></div><div class="separator" style="clear: both; text-align: center;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="color: red;">THESE GYMS ARE</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="color: red;">NOT RECOMMENDED</span></b></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKlGdUZQjcl31pnDQ1KuT-7_FPuXedihrMsA0E3bdDq-KP0BAWaLCy6_NNE81g13aPYR00-w4Zil3pAgY-2c39KuDhQOp-iohucb5FkHaFDSCij5lxGkLNXmIcmcyP8HfhI7PzjW_PPY/s1600/Choosing+a+good+gym+-+Fitness+for+you.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKlGdUZQjcl31pnDQ1KuT-7_FPuXedihrMsA0E3bdDq-KP0BAWaLCy6_NNE81g13aPYR00-w4Zil3pAgY-2c39KuDhQOp-iohucb5FkHaFDSCij5lxGkLNXmIcmcyP8HfhI7PzjW_PPY/s320/Choosing+a+good+gym+-+Fitness+for+you.png" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-large;">The Good Gym</span></div><br />
In a good gym you should find pleasant, well-qualified and helpful staff, - and not just on the day they show you round - ask other gym members who have used the gym for a long period about the level of staff competence.<br />
More important is the gym equipment - you can only train as well as the equipment will allow - so it must be of the highest standard and best design.<br />
If you are in a good gym (NOT a GLL/Better Gym) you will see some of the equipment shown here.<br />
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<div style="text-align: center;"><b>This is top of the range equipment which will enable you to achieve maximum results.</b></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUqNLK9EDcHK3zZdOv5Cf1cwLwwPypTpXkdItQqQ2KjSYQZBZ5HHbm3G_W4nG9OrUKw4XBGRyRqlEt-OCDthjkS_861VHFNKOU588nIVyJaiApIR1OQfjqgEHJq52nFsTbBuB0KkPna4/s1600/Gym+Equipment+2+-+Life+Fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUqNLK9EDcHK3zZdOv5Cf1cwLwwPypTpXkdItQqQ2KjSYQZBZ5HHbm3G_W4nG9OrUKw4XBGRyRqlEt-OCDthjkS_861VHFNKOU588nIVyJaiApIR1OQfjqgEHJq52nFsTbBuB0KkPna4/s640/Gym+Equipment+2+-+Life+Fitness.png" width="640" /></a></div><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoXk1ZEqd5jfVSpfIJvu9q-VMAbgZSEq0auKoMsMgxCgtnm9vPyolccOYj6Ux0pjVA7J0QSjWSSU2EsLVwYlC2uwHhWWVkTtgbJ-dpgMsE_Vo3eX2mO5pB3szD88GTX4dNwkvbrjeeBM/s1600/Barbell+Rack+-+Fitness+for+You.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoXk1ZEqd5jfVSpfIJvu9q-VMAbgZSEq0auKoMsMgxCgtnm9vPyolccOYj6Ux0pjVA7J0QSjWSSU2EsLVwYlC2uwHhWWVkTtgbJ-dpgMsE_Vo3eX2mO5pB3szD88GTX4dNwkvbrjeeBM/s200/Barbell+Rack+-+Fitness+for+You.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Barbells</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWoEXMSIrRN8arTM8f8_nhvFwVVTdl45CBY7_IMwoG44oOZjjzamFo3wQ9A5T2rpNFpjfiy0jklXE0qetVaQNNjTxvzBkYUVKO2EgcnuKX1YwUfO28SRWJsHk5v7j9-TIxiWLUku2YJY/s1600/Free+Weights+-+Dumbbell+Rack+-+Fitness+for+You.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWoEXMSIrRN8arTM8f8_nhvFwVVTdl45CBY7_IMwoG44oOZjjzamFo3wQ9A5T2rpNFpjfiy0jklXE0qetVaQNNjTxvzBkYUVKO2EgcnuKX1YwUfO28SRWJsHk5v7j9-TIxiWLUku2YJY/s200/Free+Weights+-+Dumbbell+Rack+-+Fitness+for+You.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dummbells</td></tr>
</tbody></table>You should also see a wide variety of 'free weights'.</div><div>'Free weight' are basically barbells and dumbbells, as opposed to plate-stacked machines (illustrated above).</div><div><div>'Free weights', however, require some considerable skill if they are to be used safely and correctly, and there is a far greater possibility of injury, (particularly to the spinal vertebrae) when used by novices.</div><br />
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A weight machine is an exercise machine used for weight training that uses gravity as the primary source of resistance and a combination of simple machines to convey that resistance to the person using the machine. Each of the simple machines (pulley, lever, wheel, incline) changes the mechanical advantage of the overall machine relative to the weight.<br />
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<b>Exercise Machines</b><br />
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<b>Stack Machines</b><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-pIhA2S1W9dU/T9z7q9SoRTI/AAAAAAAAAvY/yqZPgX1P9EY/s1600/Tom+Daley+-+Weight+Training+-+Olympic+Exerise+-+DLL+Better+-+London.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-pIhA2S1W9dU/T9z7q9SoRTI/AAAAAAAAAvY/yqZPgX1P9EY/s320/Tom+Daley+-+Weight+Training+-+Olympic+Exerise+-+DLL+Better+-+London.png" width="206" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tom Daley<br />
an Olympian Physique</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUcirtYugyeHvDwyYY4HAdojF3oVX4qAznxnlG_QYth0_qCvbyqGLTZ7s12wAvrYW2dNUL4pQ9Eed9fMMZxCJguqOA93mCN3uaWw8B7WWIZ0mxUsSNI5sno3Va-SPoTyZg6vsl5SEIFN0/s1600/Weight+Stack+-+Fitness+for+You.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUcirtYugyeHvDwyYY4HAdojF3oVX4qAznxnlG_QYth0_qCvbyqGLTZ7s12wAvrYW2dNUL4pQ9Eed9fMMZxCJguqOA93mCN3uaWw8B7WWIZ0mxUsSNI5sno3Va-SPoTyZg6vsl5SEIFN0/s200/Weight+Stack+-+Fitness+for+You.JPG" width="100" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A weight stack</td></tr>
</tbody></table><span style="text-align: justify;">A stack machine—also called a stack or rack—has a set of massive rectangular plates that are pierced by a vertical bar which has holes drilled in it to accept a pin.</span><br />
<div style="text-align: justify;">Each of the plates has a channel on its underside that aligns with one of the holes.</div><div style="text-align: justify;">When the pin is inserted through the channel into the hole, all of the plates above the pin rest upon it, and are lifted when the bar rises.</div><div style="text-align: justify;">The plates below do not rise. This allows the same machine to provide several levels of resistance over the same range of motion with an adjustment that requires very little force to accomplish in itself.</div><div style="text-align: justify;">The means of lifting the bar varies.</div><div style="text-align: justify;">Some machines have a roller at the top of the bar that sits on a lever.</div><div style="text-align: justify;">When the lever is raised the bar can go up and the roller moves along the lever, allowing the bar to stay vertical.</div><div style="text-align: justify;">On some machines the bar is attached to a hinge on the lever, which causes swaying in the bar and the plates as the lever goes up and down.</div><div style="text-align: justify;">On other machines the bar is attached to a cable or belt, which runs through pulleys or over a wheel.</div><div style="text-align: justify;">The other end of the cable will either be a handle or strap that the user holds or wraps around some body part, or will be attached to a lever, adding further simple machines to the mechanical chain.</div><div style="text-align: justify;">Usually, each plate is marked with a number.</div><div style="text-align: justify;">On some machines these numbers give the actual weight of the plate and those above it.</div><div style="text-align: justify;">On some, the number gives the force at the user's actuation point with the machine.</div><div style="text-align: justify;">And on some machines the number is simply an index counting the number of plates being lifted.</div><div style="text-align: justify;">The early Nautilus machines were a combination of lever and cable machines. They also had optional, fixed elements such as a chinning bar.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><b>Plate-loaded Machines</b></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Plate-loaded machines (such as the Smith machine) use standard barbell plates instead of captive stacks of plates.</div><div style="text-align: justify;">They combine a bar-end on which to hang the plates with a number of simple machines to convey the force to the user.</div><div style="text-align: justify;">The plate-loaded machines will often have a very high mechanical advantage, due to the need to make room for large plates over a large range of motion following a path that causes them to converge at one end or the other. Also, the motion will generally not be vertical, and the net resistance is equal to the cosine of the angle at which it is moving relative to vertical.</div><div style="text-align: justify;">For example, consider an incline press machine that is a single-lever machine that has the plates halfway up the lever from the handles to the fulcrum, and begins moving the plates at a 45-degree angle from vertical.</div><div style="text-align: justify;">The lever will provide a leverage advantage of 2:1, and the incline will have an advantage of 1:√2/2, for a net mechanical advantage of (4/√2):1 ≈ 2.8:1. Thus 50 kg (~491 N) of plates will apply to the user only an equaling weight of 18 kg or a force of ~174 N at the beginning of the motion.</div><div style="text-align: justify;">On the other end of the spectrum may be a bent-over-row machine that is designed with the user's grip between the plates and the fulcrum.</div><div>This amplifies the force needed by the user relative to the weight of the plates.<br />
<br />
<b>Cable Machine</b><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s1600/Cable+Station+-+Fitness+for+You.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s200/Cable+Station+-+Fitness+for+You.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cable Machine</td></tr>
</tbody></table><div style="text-align: justify;">A cable machine is an item of equipment used in weight training or functional training.</div><div style="text-align: justify;">It consists of a rectangular, vertically-oriented steel frame about 3 metres wide and 2 metres high, with a weight stack at each end.</div><div style="text-align: justify;">The cables that connect the handles to the weight stacks run through adjustable pulleys that can be fixed at any height. This allows a variety of exercises to be performed on the apparatus.</div><div style="text-align: justify;">One end of the cable is attached to a perforated steel bar that runs down the centre of the weight stack.</div><div style="text-align: justify;">To select the desired amount of resistance, move the metal pin into the labelled hole in the weight stack.</div><div style="text-align: justify;">The other end of the cable forms a loop, which allows the user to attach the appropriate handle for the exercise.</div><div>Most cable machines have a minimum of 20 pounds (~9 kilograms) of resistance in order to counter-balance the weight of the typical attachment.<br />
<br />
<b>Leg Press Machine</b><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s1600/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s200/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Plate Leg Press Machine</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s1600/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s200/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stack Leg Press machine</td></tr>
</tbody></table>The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise.</div><div style="text-align: justify;">The leg press can be used to evaluate an athlete's overall lower body strength (from knee joint to hip and partially ankle extensors as well).</div><div style="text-align: justify;">Using the diagonal sled-type leg press machine.</div><div style="text-align: justify;">There are two main types of leg press:</div><div style="text-align: justify;">The diagonal or vertical 'sled' type leg press.</div><div style="text-align: justify;">Weight disks (plates) are attached directly to the sled, which is mounted on rails.</div><div style="text-align: justify;">The user sits below the sled and pushes it upward with their feet.</div><div style="text-align: justify;">These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight.</div><div style="text-align: justify;">The 'cable' type leg press, or 'seated leg press'.</div><div style="text-align: justify;">The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.<br />
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</div></div></div><div style="text-align: justify;"><b>The Smith Machine</b></div><div style="text-align: justify;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s1600/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s200/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smith achine and Bench</td></tr>
</tbody></table><div style="text-align: justify;">The Smith machine is a piece of equipment used in weight training - and is highly recommended as it allows heavy weights to be used in complete safety.</div><div style="text-align: justify;">It consists of a barbell that is fixed within steel rails, allowing only vertical movement.</div><div style="text-align: justify;">New variations allow a small amount of forward and backward movement.</div><div style="text-align: justify;">A Smith machine often includes a weight rack in the base to help stabilise it.</div><div style="text-align: justify;">Some Smith machines have the barbell counterbalanced.</div><div style="text-align: justify;">The machine can be used for a wide variety of exercises.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfzXxq2hYxsvetTTKOYebUR8WwtrOT_bBde7UWb9CLxafE_KUcgi4DumnHAwZqR85_CcUuXKqmsZIb_mtc21tab_GXTkqemTFVAsmjIUXDJByyfnUSEdiR1uZB8PxlkX5Au_UCUPPpNg/s1600/GLL-Better+Logo+small.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfzXxq2hYxsvetTTKOYebUR8WwtrOT_bBde7UWb9CLxafE_KUcgi4DumnHAwZqR85_CcUuXKqmsZIb_mtc21tab_GXTkqemTFVAsmjIUXDJByyfnUSEdiR1uZB8PxlkX5Au_UCUPPpNg/s1600/GLL-Better+Logo+small.png" /></a></div>When selecting a gym you should ensure that a Smith machine is included in the equipment provided - if not, choose another gym - (this item of equipment is NOT usually found in GLL/Better gyms which indicates their apparent lack of concern for the safety of their customers).<br />
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<b><br />
</b><br />
<b>Benefits of the Smith Machine</b><br />
<br />
Behind each vertical post (runner) is a series of slots on which the barbell can be hooked.<br />
This means that unlike an ordinary barbell, the Smith machine need not be re-racked after a set of repetitions: it can be secured at any point.<br />
This makes it safer for those who weight train without a spotter, as one only needs to twist his/her wrist in order to lock the barbell in place in the event that the weight becomes too great.<br />
Most models also incorporate blocks, pegs, or other devices which can be adjusted to automatically stop the barbell at a predetermined minimum height. This further increases the safety factor.<br />
Because it cannot fall forwards, backwards or sideways, a Smith machine is considered safer to use than an ordinary barbell.<br />
Since the weight does not need to be stabilized, this can allow unstable lifters to lift more weight.</div><div><br />
</div><div><b>Conclusion</b></div><div><br />
There are numerous other machines, which are shown in the sections on Upper and Lower Body Exercises.<br />
While some traditional body-builders wrongly belittle the use of weight-training machines, they are to be highly recommended, mainly because they 'spare' the joints and are generally very safe to use.<br />
<div style="text-align: justify;">They also build muscle very quickly and effectively because they are specifically designed to<b> exert maximum resistance</b> over a <b>full range of movement.</b></div><div style="text-align: justify;"><br class="Apple-interchange-newline" /></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-90217055237149884892012-04-25T08:24:00.009-07:002012-06-23T15:52:17.313-07:00Train Like an Olympian - Muscle Gallery<div dir="ltr" style="text-align: left;" trbidi="on"><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-CUc1mkpERRM/T7FtwlOp6hI/AAAAAAAAAcw/gWcwv2JYHBU/s1600/Album+-+Fitness+for+You.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-CUc1mkpERRM/T7FtwlOp6hI/AAAAAAAAAcw/gWcwv2JYHBU/s200/Album+-+Fitness+for+You.png" width="200" /></a></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">MUSCLE GALLERY</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-j9Bm6AefDXU/T-Rah6li7lI/AAAAAAAAA3Q/V6ePKOm5UzY/s1600/London-2012-Olympics-Logo+-+Olympic+Training+-+Diet+-+Better+London.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-j9Bm6AefDXU/T-Rah6li7lI/AAAAAAAAA3Q/V6ePKOm5UzY/s200/London-2012-Olympics-Logo+-+Olympic+Training+-+Diet+-+Better+London.png" width="200" /></a></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;"><b>TRAIN LIKE AN OLYMPIAN</b></span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;"><b><br />
</b></span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"> </span></div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-b4EPntNF-zE/T7Ft4asGgCI/AAAAAAAAAc4/psT8wbUR53I/s1600/Physique+Album+3+-+Gallery+Icons.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="289" src="http://1.bp.blogspot.com/-b4EPntNF-zE/T7Ft4asGgCI/AAAAAAAAAc4/psT8wbUR53I/s640/Physique+Album+3+-+Gallery+Icons.png" width="640" /></a></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><br />
</span></div><div class="separator" style="clear: both;"><span style="font-family: Times, 'Times New Roman', serif; font-size: x-small;"><b>click on images to enlarge</b></span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br />
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</span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;">Carlos</span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;"><br />
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</div><div class="separator" style="clear: both;">Blue Jeans</div><div class="separator" style="clear: both;"><br />
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</div><div>Blue Speedos</div><div><br />
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</div><div>Backstroke</div><div><br />
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</div><div>Taking a Shower<br />
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Tom Daley - Photoshoot<br />
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see the latest photos and videos of Tom Daley at<br />
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Tom Daley - Photoshoot<br />
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see the latest photos and videos of Tom Daley at<br />
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</div><div>Muscular Tom Daley<br />
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see the latest photos and videos of Tom Daley at<br />
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</div><div>Tom Daley<br />
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see the latest photos and videos of Tom Daley at<br />
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<div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-e96fQ8mhhoE/T7FvSkpppUI/AAAAAAAAAd4/9lxHVOh-7U8/s1600/Album+15.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-e96fQ8mhhoE/T7FvSkpppUI/AAAAAAAAAd4/9lxHVOh-7U8/s320/Album+15.png" width="247" /></a></div><br />
</div><div>Tom Daley<br />
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see the latest photos and videos of Tom Daley at<br />
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<div>Tom Daley<br />
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see the latest photos and videos of Tom Daley at<br />
<a href="http://peterstomdaley.blogspot.co.uk/" target="_blank">TOM DALEY - DIVING SUPERSTAR</a><br />
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</div><div>Young Gladiator</div><br />
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</div><div>Resting Swimmer</div><br />
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</div><div>Cool Dude</div><br />
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</div><div>Yellow Speedos</div><br />
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</div><div>Boy in a Bath</div><br />
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</div><div>White Speedos</div><br />
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<div>Showing Off</div><br />
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<div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-GFZpbrT6yB4/T7Fw8LQ58iI/AAAAAAAAAfA/WP3a1Nrphiw/s1600/Album+5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-GFZpbrT6yB4/T7Fw8LQ58iI/AAAAAAAAAfA/WP3a1Nrphiw/s320/Album+5.png" width="246" /></a></div><br />
</div><div><span style="text-align: left;">Towelling</span> Off</div><br />
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<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8B1QrfDEjM8MtcsUHPHwPUHEtnlO1W_rigzQWQX8DMnAhR8UrSC3TQShmXiePUiejKZuLM2Z4WgPXCCIW-AOfRfJZ8anRJv7iTTB1tcwIMo-U2XybuTcov_rpiZMcXFO72CtGVcQv16Y/s1600/Album+6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8B1QrfDEjM8MtcsUHPHwPUHEtnlO1W_rigzQWQX8DMnAhR8UrSC3TQShmXiePUiejKZuLM2Z4WgPXCCIW-AOfRfJZ8anRJv7iTTB1tcwIMo-U2XybuTcov_rpiZMcXFO72CtGVcQv16Y/s320/Album+6.png" width="249" /></a></div><div><br />
</div><div>Abs</div><br />
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<div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-wjxHu4Ni9r8/T7FxKUo4a1I/AAAAAAAAAfI/7iigV36HG0g/s1600/Album+7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-wjxHu4Ni9r8/T7FxKUo4a1I/AAAAAAAAAfI/7iigV36HG0g/s320/Album+7.png" width="234" /></a></div><br />
</div><div>Boy in a Towel</div><br />
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<div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-gZjI7f_X6Jk/T7FxTEOW_GI/AAAAAAAAAfQ/PmLHTgUbRCc/s1600/Album+8.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-gZjI7f_X6Jk/T7FxTEOW_GI/AAAAAAAAAfQ/PmLHTgUbRCc/s320/Album+8.png" width="268" /></a></div><br />
</div><div>Blue Speedos</div><br />
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<div class="separator" style="clear: both;"></div><div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-zk54QWh-qYc/T7FxaigAFiI/AAAAAAAAAfY/yc7K6Hu5Mxw/s1600/Album+9.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-zk54QWh-qYc/T7FxaigAFiI/AAAAAAAAAfY/yc7K6Hu5Mxw/s320/Album+9.png" width="236" /></a></div><br />
</div><div>Teenage Diver</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/--mT8tEZM7vc/T7Fxn1IOisI/AAAAAAAAAfg/fIBXLL2kvBA/s1600/Album+21.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/--mT8tEZM7vc/T7Fxn1IOisI/AAAAAAAAAfg/fIBXLL2kvBA/s320/Album+21.png" width="320" /></a></div><br />
</div><div>Flying Start</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-c6VKEY9JSwo/T7FxzZlzqQI/AAAAAAAAAfo/iZnvLJMxZeU/s1600/Album+22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-c6VKEY9JSwo/T7FxzZlzqQI/AAAAAAAAAfo/iZnvLJMxZeU/s320/Album+22.png" width="281" /></a></div><br />
</div><div>Exuberance</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-ymj3RzSB7Bc/T7Fx_NnzADI/AAAAAAAAAfw/xwOUavvEQp8/s1600/Album+23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-ymj3RzSB7Bc/T7Fx_NnzADI/AAAAAAAAAfw/xwOUavvEQp8/s320/Album+23.png" width="258" /></a></div><br />
</div><div>Nude Torso</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-i07FI2Hcdqw/T7FyHhHsXbI/AAAAAAAAAf4/tnUOKUFveNY/s1600/Album+24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-i07FI2Hcdqw/T7FyHhHsXbI/AAAAAAAAAf4/tnUOKUFveNY/s320/Album+24.png" width="260" /></a></div><br />
</div><div>Narcissus</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-B2FDXcI6Jzg/T7FyR_okikI/AAAAAAAAAgA/Mo2ocFKhhO8/s1600/Album+25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-B2FDXcI6Jzg/T7FyR_okikI/AAAAAAAAAgA/Mo2ocFKhhO8/s320/Album+25.png" width="244" /></a></div><br />
</div><div>Shy Boy with Frieze</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-_1EtUYDgwhY/T7FycVOMfPI/AAAAAAAAAgI/2O7wiKbb_M0/s1600/Album+26.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-_1EtUYDgwhY/T7FycVOMfPI/AAAAAAAAAgI/2O7wiKbb_M0/s320/Album+26.png" width="246" /></a></div><br />
</div><div>Lattisimus Dorsi</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-vpfCDqzh9Jo/T7Fyn2RlA7I/AAAAAAAAAgQ/8laGWwu-PJc/s1600/Album+27.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-vpfCDqzh9Jo/T7Fyn2RlA7I/AAAAAAAAAgQ/8laGWwu-PJc/s320/Album+27.png" width="259" /></a></div><br />
</div><div>From the Side</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-YBhIfy0cYy4/T7FyvwzXHTI/AAAAAAAAAgY/YwjIXK6PNV0/s1600/Album+28.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-YBhIfy0cYy4/T7FyvwzXHTI/AAAAAAAAAgY/YwjIXK6PNV0/s320/Album+28.png" width="216" /></a></div><br />
</div><div>Standard Bearer</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Dydil5Szzmw/T7Fy8j7kIfI/AAAAAAAAAgg/0VnhSYAErVk/s1600/Album+29.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-Dydil5Szzmw/T7Fy8j7kIfI/AAAAAAAAAgg/0VnhSYAErVk/s320/Album+29.png" width="250" /></a></div><br />
</div><div>Leather Guy</div><div><br />
</div><div><br />
</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-NIWbZ_ZgfVg/T7FzHHm5hqI/AAAAAAAAAgo/2kf7NTG2__E/s1600/Album+30.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-NIWbZ_ZgfVg/T7FzHHm5hqI/AAAAAAAAAgo/2kf7NTG2__E/s320/Album+30.png" width="318" /></a></div><br />
</div><div>Naked Torso</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-P6BqW9sSMZ8/T7FzSmT-ZtI/AAAAAAAAAgw/M5D-evOEg74/s1600/Album+31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-P6BqW9sSMZ8/T7FzSmT-ZtI/AAAAAAAAAgw/M5D-evOEg74/s320/Album+31.png" width="235" /></a></div><br />
</div><div>Blue Towel by the Pool</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Ay0S09gIzs8/T7FzeuH796I/AAAAAAAAAg4/wcktkrgzjs4/s1600/Album+32.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Ay0S09gIzs8/T7FzeuH796I/AAAAAAAAAg4/wcktkrgzjs4/s320/Album+32.png" width="234" /></a></div><br />
</div><div>Blue Towel by the Pool</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-jubDG6nW5zg/T7Fzr3hkiVI/AAAAAAAAAhA/42qNrvNv5HI/s1600/Album+33.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-jubDG6nW5zg/T7Fzr3hkiVI/AAAAAAAAAhA/42qNrvNv5HI/s320/Album+33.png" width="249" /></a></div><br />
</div><div>Water-Boy</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-X0ocXRNrH0k/T7Fz23G81PI/AAAAAAAAAhI/odwlgyZeXWM/s1600/Album+34.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-X0ocXRNrH0k/T7Fz23G81PI/AAAAAAAAAhI/odwlgyZeXWM/s320/Album+34.png" width="238" /></a></div><br />
</div><div>Red and White Speedos</div><div><br />
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</div><div class="separator" style="clear: both;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-V1R_jph4U0U/T7Fz__4uv5I/AAAAAAAAAhQ/X2rI-rylUOE/s1600/Album+36.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-V1R_jph4U0U/T7Fz__4uv5I/AAAAAAAAAhQ/X2rI-rylUOE/s320/Album+36.png" width="265" /></a></div><br />
</div><div>Single Arm Dumbell Press</div><div>(Oiled in Blue Speedos)<br />
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White Speedos - Body-building Pose<br />
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</div><div><div class="separator" style="clear: both;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-COSN6HGxLN0/T7F0SoQ0DfI/AAAAAAAAAhg/dBOA0UjKPrs/s1600/Muscle+Gallery+1+-+Male+Nude+Torso.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-COSN6HGxLN0/T7F0SoQ0DfI/AAAAAAAAAhg/dBOA0UjKPrs/s320/Muscle+Gallery+1+-+Male+Nude+Torso.png" width="255" /></a></div><br />
Nude Male Torso<br />
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Male Nude<br />
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<div class="separator" style="clear: both;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-4yHLOzBDWUw/T7F0lzuW3bI/AAAAAAAAAhw/mUzAnBW_FkI/s1600/Muscle+Gallery+11+-+Male+Nude+Torso+-+Teen+Blond+boy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="273" src="http://2.bp.blogspot.com/-4yHLOzBDWUw/T7F0lzuW3bI/AAAAAAAAAhw/mUzAnBW_FkI/s320/Muscle+Gallery+11+-+Male+Nude+Torso+-+Teen+Blond+boy.png" width="320" /></a></div><br />
Blond Male Torso<br />
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<div class="separator" style="clear: both;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-UpQyhd0MrlM/T7F0v8Ma7PI/AAAAAAAAAh4/3YOE6oTLPno/s1600/Muscle+Gallery+12+-+Male+Nude+in+Jockstrap-+Knabenakt+-+Homme+Nu+-+Nude+Teen+Boy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-UpQyhd0MrlM/T7F0v8Ma7PI/AAAAAAAAAh4/3YOE6oTLPno/s320/Muscle+Gallery+12+-+Male+Nude+in+Jockstrap-+Knabenakt+-+Homme+Nu+-+Nude+Teen+Boy.png" width="234" /></a></div><br />
Blue Jockstrap<br />
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Nude Male Torso<br />
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Nude Torso in Black Jeans<br />
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Nude Boy with White Towel<br />
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Male Nude Torso<br />
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Oiled Male Nude<br />
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Male Teen Nude<br />
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Male Nude<br />
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Blond Male Nude Torso<br />
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Male Teen Nude Torso - Black Speedos<br />
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<div class="separator" style="clear: both;"><a href="http://1.bp.blogspot.com/-j9Bm6AefDXU/T-Rah6li7lI/AAAAAAAAA3Q/V6ePKOm5UzY/s1600/London-2012-Olympics-Logo+-+Olympic+Training+-+Diet+-+Better+London.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-j9Bm6AefDXU/T-Rah6li7lI/AAAAAAAAA3Q/V6ePKOm5UzY/s200/London-2012-Olympics-Logo+-+Olympic+Training+-+Diet+-+Better+London.png" width="200" /></a></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;"><b>TRAIN LIKE AN OLYMPIAN</b></span></div><div class="separator" style="clear: both;"><span style="font-family: Georgia, 'Times New Roman', serif;"><b><br />
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</div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-83046686127940620672012-04-25T08:22:00.006-07:002012-06-22T04:46:53.119-07:00Train Like an Olympian - Upper Body Exercises<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjErcCkhYDy8bd0f5p9lcqMRI0CWDarRvDwxrXMEb8P2MtpssNqpMFcjAXmHx76xrbJ8L3K-7DNnCBjaZa-D2f6kFEdiqRqAn2NRdXdWDFPVQUQzYNIEjgLHEE6tRVT47bvyJ3fAQwDGZA/s1600/Upper+Body+Exercises+-+Fitness+for+You.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjErcCkhYDy8bd0f5p9lcqMRI0CWDarRvDwxrXMEb8P2MtpssNqpMFcjAXmHx76xrbJ8L3K-7DNnCBjaZa-D2f6kFEdiqRqAn2NRdXdWDFPVQUQzYNIEjgLHEE6tRVT47bvyJ3fAQwDGZA/s200/Upper+Body+Exercises+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">UPPER BODY EXERCISES</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br />
</span></div>Trunk or torso is an anatomical term for the central part of the body from which extend the neck and limbs.<br />
The trunk includes the thorax and abdomen.<br />
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<b>Major muscle groups</b><br />
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The trunk also harbours many of the main groups of muscles in the body, including the:<br />
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Pectoral muscles<br />
Abdominal muscles<br />
Lateral Muscle (latissimus dorsi)<br />
Arm Bicep<br />
Arm Tricep<br />
Shoulder Muscle (deltoid)<br />
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<b>Pectoralis Major </b><br />
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<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-p9cUGSrdTIc/T9xhaRkqJuI/AAAAAAAAAtA/1_K0OjacPMc/s1600/Tom+Daley+Photo+Shoot+GIF+4.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-p9cUGSrdTIc/T9xhaRkqJuI/AAAAAAAAAtA/1_K0OjacPMc/s1600/Tom+Daley+Photo+Shoot+GIF+4.png" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyR4UZUEkR-s8_X6IiOzrtX3Ag6lgaSEUM5wpUQKI5nb0rIsT-FrN8z5xHN_d56MNu3mauQzc-MKzD33sq0dLIb_3GYX35tZBU7vmyj28cenLLi4sRqbZ7e3JxWRMIKH7RnJMTsMxbbdE/s1600/Pectoralis+Major+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyR4UZUEkR-s8_X6IiOzrtX3Ag6lgaSEUM5wpUQKI5nb0rIsT-FrN8z5xHN_d56MNu3mauQzc-MKzD33sq0dLIb_3GYX35tZBU7vmyj28cenLLi4sRqbZ7e3JxWRMIKH7RnJMTsMxbbdE/s200/Pectoralis+Major+-+Fitness+for+You.png" width="200" /></a>The pectoralis major is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.</div><div style="text-align: justify;">It arises from the anterior surface of the sternal half of the clavicle; from breadth of the half of the anterior surface of the sternum, as low down as the attachment of the cartilage of the sixth or seventh rib; from the cartilages of all the true ribs, with the exception, frequently, of the first or seventh and from the aponeurosis of the abdominal external oblique muscle.</div><div style="text-align: justify;">From this extensive origin the fibers converge toward their insertion; those arising from the clavicle pass obliquely downward and outwards (laterally), and are usually separated from the rest by a slight interval; those from the lower part of the sternum, and the cartilages of the lower true ribs, run upward and laterally, while the middle fibers pass horizontally.</div><div style="text-align: justify;">They all end in a flat tendon, about 5 cm in breadth, which is inserted into the lateral lip of the bicipital groove of the humerus.</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzvkFsTwDjLu7h5ucMnhrpHuwGqoN5K8XGEUTK9FBA0T9cNouRGT9JurQ-KLB0taH37W9CuWUrCCNXwuGhyGhd6Pq43WB59hholH8i3ZgRc6OXj9iUXElPIA3a_Iv_k9FeSGMFDNaIZRw/s1600/Seated+Chest+Press+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzvkFsTwDjLu7h5ucMnhrpHuwGqoN5K8XGEUTK9FBA0T9cNouRGT9JurQ-KLB0taH37W9CuWUrCCNXwuGhyGhd6Pq43WB59hholH8i3ZgRc6OXj9iUXElPIA3a_Iv_k9FeSGMFDNaIZRw/s200/Seated+Chest+Press+-+Fitness+for+You.png" width="200" /></a>Electromyography suggests that it consists of at least six groups of muscle fibres that can be independently coordinated by the central nervous system.</div></div><div style="text-align: justify;">The pectoralis major has four actions which are primarily responsible for movement of the shoulder joint.</div><div style="text-align: justify;">The first action is flexion of the humerus, as in throwing a ball side-arm, and in lifting.</div><div style="text-align: justify;">Secondly, it adducts the humerus, as when flapping the arms.</div><div style="text-align: justify;">Thirdly, it rotates the humerus medially, as occurs when arm-wrestling.</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s1600/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s200/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" width="200" /></a>Finally it aids in deep inspiration, as in taking a deep breath.</div><div style="text-align: justify;">The pectoralis major is also responsible for keeping the arm attached to the trunk of the body.</div><div style="text-align: justify;">It has two different parts which are responsible for different actions.</div><div style="text-align: justify;">The clavicular part is close to the deltoid muscle and contributes to flexion, horizontal adduction, and inward rotation of the humerus.</div><div style="text-align: justify;">When at an approximately 110 degree angle, it contributes to abduction of the humerus.</div><div style="text-align: justify;">The sternocostal part is antagonistic to the clavicular part contributing to downward and forward movement of the arm and inward rotation when accompanied by adduction.</div><div>The sternal fibers can also contribute to extension, but not beyond anatomical position.<br />
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<b>Exercises for the Pectoralis Major</b><br />
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<div style="text-align: justify;">A variety of resistance exercises can be used to train the pectoralis major, including bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively), push ups, flyes (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-cW4k5ByxDnSE-ivuy_RxtK2T41qUcYNvENBevQ3-fI16fSmoralTZ_w-yRp_25oLWkoMPnpc7iWn4_b1LUmYmQyz4wCPbVp_WG5hBg4klGIlmnhNIM2jAIBY3_7P9_yrC5eRHtqVmaw/s1600/Incline-cable-flyes-2+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-cW4k5ByxDnSE-ivuy_RxtK2T41qUcYNvENBevQ3-fI16fSmoralTZ_w-yRp_25oLWkoMPnpc7iWn4_b1LUmYmQyz4wCPbVp_WG5hBg4klGIlmnhNIM2jAIBY3_7P9_yrC5eRHtqVmaw/s200/Incline-cable-flyes-2+-+Fitness+for+You.png" width="196" /></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq1dPb2FMK0zkvI5FWWmMzJ8iVNEAllJVVq8mFMslKKuZd50n_zxTB1y-QdU94ye3SOtlzr7bbJLYtHeBq6I-0NMUkUsp0YAaHCNdyXhW9HueZixuK23TuvUP-5I0LqWykzQXUPnOFkk4/s1600/Incline-cable-flyes-1+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq1dPb2FMK0zkvI5FWWmMzJ8iVNEAllJVVq8mFMslKKuZd50n_zxTB1y-QdU94ye3SOtlzr7bbJLYtHeBq6I-0NMUkUsp0YAaHCNdyXhW9HueZixuK23TuvUP-5I0LqWykzQXUPnOFkk4/s200/Incline-cable-flyes-1+-+Fitness+for+You.png" width="196" /></a></div><div style="text-align: justify;"><br />
<div style="text-align: center;">Cable Flyes on an Incline Bench</div><br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMdrJxH4Qxdj2Y2Yz7Xs7vxFfLLk0KSjaE7oE98b6Vpp1uiDMcP8wtSGptMYaeIhRRIrMzjqi02-HcYEVul6rbfr-dktI_ikPsAOF1QzyB-DwIBk0D6p0OWU4uexsyxN1g9zITsi44y-U/s1600/Incline-flys-1+-+Fitness+for+you.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMdrJxH4Qxdj2Y2Yz7Xs7vxFfLLk0KSjaE7oE98b6Vpp1uiDMcP8wtSGptMYaeIhRRIrMzjqi02-HcYEVul6rbfr-dktI_ikPsAOF1QzyB-DwIBk0D6p0OWU4uexsyxN1g9zITsi44y-U/s200/Incline-flys-1+-+Fitness+for+you.png" width="154" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNSNl__7QS81fNUIibvnWEzXjfQ5D_NFa2d5Za7h8Vzn7bu6fS_3r_nkY2BoObdxHXj5XpuwlgzC62bFXrK644I8mMn97jSdxUPiL8cqQ1ZMCFBcvwREnI5aJE8KsIprWmk1kmml7xpo/s1600/Incline-flys-2+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNSNl__7QS81fNUIibvnWEzXjfQ5D_NFa2d5Za7h8Vzn7bu6fS_3r_nkY2BoObdxHXj5XpuwlgzC62bFXrK644I8mMn97jSdxUPiL8cqQ1ZMCFBcvwREnI5aJE8KsIprWmk1kmml7xpo/s200/Incline-flys-2+-+Fitness+for+You.png" width="154" /></a><br />
<div style="text-align: center;">Dumbbell Flyes on an Incline Bench</div><br />
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Multi-joint press exercises are better for building muscle mass, while fly and crossovers are more suited for shaping and increasing striations.<br />
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</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDbTiVNMSG43uYAQPBpScs6zQnIMfaQiATsaZlbmN6TGzOUSg3B525prRFb9uEvjMdGCKswATugXytUlulds6EF9CT5-toKgRD4uJ2ZYms5GoKp3kVTHje2wA-XS7k3APJUz8Fik6Upfk/s1600/Incline+Bench+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDbTiVNMSG43uYAQPBpScs6zQnIMfaQiATsaZlbmN6TGzOUSg3B525prRFb9uEvjMdGCKswATugXytUlulds6EF9CT5-toKgRD4uJ2ZYms5GoKp3kVTHje2wA-XS7k3APJUz8Fik6Upfk/s200/Incline+Bench+-+Fitness+for+You.png" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguTzGCbAHyB_GvDOoIhyphenhyphen1RS0vNbt2HonNqQyuElkERNIajreMBmybPK7DzcWczOZL5b2F3UR1PZWJ4mRvxuQc0r4x8U7T7ZPTF3bksjtbd_gaaQ7xS2jPPw5h_OEc8sO1eyOzO3crP0mQ/s1600/Pectoral+Fly+-+Rear+Deltoid+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguTzGCbAHyB_GvDOoIhyphenhyphen1RS0vNbt2HonNqQyuElkERNIajreMBmybPK7DzcWczOZL5b2F3UR1PZWJ4mRvxuQc0r4x8U7T7ZPTF3bksjtbd_gaaQ7xS2jPPw5h_OEc8sO1eyOzO3crP0mQ/s200/Pectoral+Fly+-+Rear+Deltoid+-+Fitness+for+You.png" width="200" /></a>This muscle is often said to consist of four portions (upper, lower, inner and outer) but the pectoralis actually contracts evenly across all heads during most exercises and as such no portion can be 'targeted'.</div><div style="text-align: justify;">The pectoralis can also be trained through breaststroke and front crawl.</div><div>The anaerobic work capacity of the pectoralis is a major determinant of swimming speed, whereas swimming endurance is more influenced by the aerobic capacity of the deltoid muscle (apart from overall cardiopulmonary aerobic capacity).<br />
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<b>Sexual Appeal</b><br />
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The pectoral muscles are commonly alleged via anecdotal evidence to be a major source of sexual appeal in male humans, demonstrating strength.</div><div>Some male humans claim their development to be an asset in attracting a sexual partner.<br />
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<div style="margin-bottom: 0.5em; margin-top: 0.4em;"><div><b><br class="Apple-interchange-newline" />Abdominal Muscles</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-3dbKWMrP3iw/T9xh4SeiEMI/AAAAAAAAAtI/66Ity_s9WvY/s1600/Tom+Daley+-+Abdominals+-+Upper+Olympic+Body+Training.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-3dbKWMrP3iw/T9xh4SeiEMI/AAAAAAAAAtI/66Ity_s9WvY/s320/Tom+Daley+-+Abdominals+-+Upper+Olympic+Body+Training.png" width="211" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAqOlQXXVYVZFWf-tybodvL6O9eyxDo8-7pxBFSJx8c3MkfW-TId-Lil7zmFL1zfAzVNz_JundLsC633uS4QSxWyvjrR3pXHayr860l7zfFL8OLEeJsC64-r6ZsptqGGOu1x7oot19P6w/s1600/Abdominal+Muscles+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAqOlQXXVYVZFWf-tybodvL6O9eyxDo8-7pxBFSJx8c3MkfW-TId-Lil7zmFL1zfAzVNz_JundLsC633uS4QSxWyvjrR3pXHayr860l7zfFL8OLEeJsC64-r6ZsptqGGOu1x7oot19P6w/s200/Abdominal+Muscles+-+Fitness+for+You.png" width="148" /></a>The abdomen constitutes the part of the body between the thorax (chest) and pelvis.<br />
The region enclosed by the abdomen is termed the abdominal cavity.<br />
Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim stretches from the lumbosacral angle (the intervertebral disk between L5 and S1) to the pubic symphysis and is the edge of the pelvic inlet.<br />
The space above this inlet and under the thoracic diaphragm is termed the abdominal cavity.<br />
The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear.<br />
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The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the inner oblique and the underlying transversalis fascia. It originates from Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.<br />
The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall. They originate at the pubis bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.<br />
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis. It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus.<br />
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<b>Functions</b><br />
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The abdominal muscles have different important functions. They provide movement and support to the trunk and assist in the breathing process. Moreover, these muscles serve as protection for the inner organs. Furthermore, together with the back muscles they provide postural support and are important in defining the form.<br />
The transverse abdominus muscle is the deepest muscle, therefore, it cannot be touched from the outside. It can greatly affect the body posture. The internal obliques are also deep and also affect body posture. Both of them are involved in rotation and lateral flexion of the spine and are used to bend and support the spine from the front. The external obliques are more superficial and they are also involved in rotation and lateral flexion of the spine. Also they stabilize the spine when upright. The rectus abdominus muscle is not the most superficial abdominal muscle. The tendonous sheath extending from the external obliques cover the rectus abdominus. The Rectus abdominus is the muscle that very fit people develop into the 6-pack ab look. Although, it should really be an 8 pack as there are 4 vertical sections on each side. The 2 bottom sections are just above the pubic bone and usually not visible, hence, the 6 pack abs. The rectus abdominals' function is to bend one's back forward (flexion). The main work of the abdominal muscles is to bend the spine forward when contracting coencentrically.</div><br />
<b>Abdominal Exercises</b></div><div style="margin-bottom: 0.5em; margin-top: 0.4em;"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s1600/Cable+Station+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s200/Cable+Station+-+Fitness+for+You.png" width="200" /></a></div>Being a key element to support the spine and contribute to a good posture, it is <b>important to properly exercise the abdominal muscles together with the back muscles</b> as when weak or overly tight they can suffer painful spasms as well as injuries.</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">When properly exercised, these muscles contribute to improve posture and balance, reduce the likelihood of back pain episodes, reduce the severity of back pain, protect against injury by responding efficiently to stresses, help avoid some back surgeries, and help healing from a back problem or after spine surgery.</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAgzZ-1vmPpBq0xjflzvhHlYARQh4gi9F_oEKerZ5v4yMUO6OyW9WNWgITxWyNZ5qZimFPWUuyu3le1KC4Y9pnEPLOT6Kp-i49Ilbs6TXa6akz-Xh0WKFS4GZM8T7CKUPJPkKvAfUMc6k/s1600/Abdominal+Crunch+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAgzZ-1vmPpBq0xjflzvhHlYARQh4gi9F_oEKerZ5v4yMUO6OyW9WNWgITxWyNZ5qZimFPWUuyu3le1KC4Y9pnEPLOT6Kp-i49Ilbs6TXa6akz-Xh0WKFS4GZM8T7CKUPJPkKvAfUMc6k/s200/Abdominal+Crunch+Machine+-+Fitness+for+You.png" width="200" /></a></div>Also, when strengthened, the abdominal muscles provide flexibility as well.</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;"><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Hanging straight leg raise</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Crunch with feet anchored - (abdominal crunch machine)</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Crunch with feet free</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Straight-leg sit-up</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Bent-leg sit-up<br />
<br />
</div></div></div></div><div><b>Latissimus Dorsi </b><br />
<div><br />
<div style="background-color: white; margin-bottom: 0.5em; margin-top: 0.4em; text-align: -webkit-auto;"></div><div style="margin-bottom: 0.5em; margin-top: 0.4em;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQURuYhjVvg_z5JBvkjqXyEtlvkDyT1gXkQzEqsxR0B9gdke8Ei-n1QRflUzOcWfVXtO9oNUjcdYDcDEyq_O9BcwmULt8R2Gy3ps2UTI8klM2a1PelblQHpqtzOAZ2gaDnqkNVVPNwqQc/s1600/Latissimus+Dorsi+-+Fitness+for+You.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQURuYhjVvg_z5JBvkjqXyEtlvkDyT1gXkQzEqsxR0B9gdke8Ei-n1QRflUzOcWfVXtO9oNUjcdYDcDEyq_O9BcwmULt8R2Gy3ps2UTI8klM2a1PelblQHpqtzOAZ2gaDnqkNVVPNwqQc/s200/Latissimus+Dorsi+-+Fitness+for+You.PNG" width="126" /></a></div><div style="text-align: justify;">The latissimus dorsi (plural: latissimi dorsi), meaning 'broadest muscle of the back' (Latin latus meaning 'broad', latissimus meaning 'broadest' and dorsum meaning the back), is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s1600/Cable+Station+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s200/Cable+Station+-+Fitness+for+You.png" width="200" /></a><br />
<div style="text-align: justify;">The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and (medial) internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.</div><br />
<div style="text-align: justify;">Due to bypassing the scapulothoracic joint and attaching directly to the spine, the actions the lat has on moving the arm can also influence the movement of the scapula, such as their downward rotation during a pull up.</div></div><div style="margin-bottom: 0.5em; margin-top: 0.4em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCzoPQKi8PZjLMaqgdRY1waGakSsysyCocD-IB9q7kvxEbKmCmjeWOdsDFHnXVzi-xuemeaPLQjKDOpGCI0NebHf3LuZdCVgL5iUr6xOKE5VN_tyRmLLhf1a45Enk4DdGrgf-VhteVrP8/s1600/Latt+Pulldown+-+Fitness+for+You+copy.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCzoPQKi8PZjLMaqgdRY1waGakSsysyCocD-IB9q7kvxEbKmCmjeWOdsDFHnXVzi-xuemeaPLQjKDOpGCI0NebHf3LuZdCVgL5iUr6xOKE5VN_tyRmLLhf1a45Enk4DdGrgf-VhteVrP8/s200/Latt+Pulldown+-+Fitness+for+You+copy.png" width="200" /></a><br />
<div style="margin-bottom: 0.5em; margin-top: 0.4em;">The power/size/strength of this muscle can be trained with a variety of different exercises.<br />
Some of these include:</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Vertical pulling movements such as pull-downs and pull-ups (including chin-ups)</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Horizontal pulling movements using the bent-over rowing stack machine</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Pull-overs</div><div style="margin-bottom: 0.5em; margin-top: 0.4em;">Dead-lift is NOT recommended<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMNEHq5g-hjQccOuxvmPrkEQymIey1f5ZOV1y776wzcUxn7em-YPNYdYzhPaQ0V6iqgOrfZNUQrrigEiq5zD7OrspyRdYUOBX8fDmCUZ6uPcORMzi1027V_Awcl6lHE37mepXmTz96QBY/s1600/Pullup+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMNEHq5g-hjQccOuxvmPrkEQymIey1f5ZOV1y776wzcUxn7em-YPNYdYzhPaQ0V6iqgOrfZNUQrrigEiq5zD7OrspyRdYUOBX8fDmCUZ6uPcORMzi1027V_Awcl6lHE37mepXmTz96QBY/s200/Pullup+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: justify;">Most latissimus dorsi exercises concurrently recruit the teres major, posterior fibers of the deltoid, long head of the triceps brachii, among numerous other stabilizing muscles.</div><div style="text-align: justify;">Compound exercises for the 'lats' typically involve elbow flexion and tend to recruit the biceps brachii, brachialis, and brachioradialis for this function.</div><div style="text-align: justify;">Depending on the line of pull, the trapezius muscles can be recruited as well; horizontal pulling motions such as rows recruit both latissimus dorsi and trapezius heavily.</div></div><b>Pain</b><br />
<br />
<div style="text-align: justify;">Tight latissimus dorsi has been shown to be one cause of chronic shoulder pain and chronic back pain. Because the latissimus dorsi connects the spine to the humerus, tightness in this muscle can manifest as either sub-optimal glenohumeral joint (shoulder) function which leads to chronic pain or tendinitis in the tendinous fasciae connecting the latissimus dorsi to the thoracic and lumbar spine.</div><div>The muscle may be loosened by stretching exercises and gentle pull-ups without resistance.<br />
<br />
<b>Arm Bicep</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-P2zZJvCZEt0/T9xiETOtb4I/AAAAAAAAAtQ/SVjj4zby8Ak/s1600/Tom+Daley+Photo+Shoot+GIF+4.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-P2zZJvCZEt0/T9xiETOtb4I/AAAAAAAAAtQ/SVjj4zby8Ak/s1600/Tom+Daley+Photo+Shoot+GIF+4.png" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIMGU-K5X1hqqONnzUQEKjW45HffXz1hi3OqoQOoQ71uxgOtV_7kugXS6cIcR5YpQ6C7t3QNwv-zTQRWqG9RppZsTZgE9saboNTyrcOk_9wvh9xVCoSOfYKkIflkCei2BFEm8jXkteKA/s1600/Biceps+Brachii+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIMGU-K5X1hqqONnzUQEKjW45HffXz1hi3OqoQOoQ71uxgOtV_7kugXS6cIcR5YpQ6C7t3QNwv-zTQRWqG9RppZsTZgE9saboNTyrcOk_9wvh9xVCoSOfYKkIflkCei2BFEm8jXkteKA/s200/Biceps+Brachii+-+Fitness+for+You.png" width="200" /></a>In human anatomy, the biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle.<br />
The biceps lie on the upper arm between the shoulder and the elbow.<br />
Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the elbow and supinates the forearm.<br />
Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out (flexion).<br />
The term biceps brachii is a Latin phrase meaning "two-headed [muscle] of the arm", in reference to the fact that the muscle consists of two bundles of muscle, each with its own origin, sharing a common insertion point near the elbow joint.<br />
The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms).<br />
<br />
<b>Origin and Insertion</b><br />
<br />
Proximally (towards the body), the short head of the biceps originates from the coracoid process at the top of the scapula.<br />
The long head originates from the supraglenoid tubercle just above the shoulder joint from where its tendon passes down along the intertubercular groove of the humerus into the joint capsule of the shoulder joint.<br />
When the humerus is in motion, the tendon of the long head is held firmly in place in the intertubercular groove by the greater and lesser tubercles and the overlying transverse humeral ligament.<br />
During the motion from external to internal rotation, the tendon is forced medially against the lesser tubercle and superiorly against the transverse ligament.<br />
Both heads join on the middle of the humerus, usually near the insertion of the deltoid, to form a common muscle belly.<br />
Distally (towards the fingers), biceps ends in two tendons: the stronger attaches to (inserts into) the radial tuberosity on the radius, while the other, the bicipital aponeurosis, radiates into the ulnar part of the antebrachial fascia.<br />
Two additional muscles lie underneath the biceps brachii.<br />
These are the coracobrachialis muscle, which like the biceps attaches to the coracoid process of the scapula, and the brachialis muscle which connects to the ulna and along the mid-shaft of the humerus.<br />
Besides those, the brachioradialis muscle is adjacent to the biceps and also inserts on the radius bone, though more distally.<br />
<br />
<b>Functions</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIqrNP3FrOhQMqvS0vVPf9Yt6eOpuzEaac2ccIMR9YupkD-usyk-t-v2yTylLSdV6wQ4-sPtRImtNmF5Ms-QwT4dbvoNEdl3qO7-OrpN9ZlXmmbF-Pdk13cTThWKfJ6jTbo28vASx5yY/s1600/Dumbbell+Curl+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIqrNP3FrOhQMqvS0vVPf9Yt6eOpuzEaac2ccIMR9YupkD-usyk-t-v2yTylLSdV6wQ4-sPtRImtNmF5Ms-QwT4dbvoNEdl3qO7-OrpN9ZlXmmbF-Pdk13cTThWKfJ6jTbo28vASx5yY/s200/Dumbbell+Curl+-+Fitness+for+You.png" width="137" /></a></div>Flexed arm in the pronated position (left); with the biceps partially contracted and in a supinated position with the biceps more fully contracted, approaching minimum length (right.)<br />
The biceps is tri-articulate, meaning that it works across three joints.<br />
The most important of these functions is to supinate the forearm and flex the elbow.<br />
These joints and the associated actions are listed as follows in order of importance:<br />
Proximal radioulnar joint (upper forearm) – Contrary to popular belief, the biceps brachii is not the most powerful flexor of the forearm, a role which actually belongs to the deeper brachialis muscle.<br />
The biceps brachii functions primarily as a powerful supinator of the forearm (turns the palm upwards).<br />
This action, which is aided by the supinator muscle, requires the elbow to be at least partially flexed. If the elbow, or humeroulnar joint, is fully extended, supination is then primarily carried out by the supinator muscle.<br />
Humeroulnar joint (elbow) – The biceps brachii also functions as an important flexor of the forearm, particularly when the forearm is supinated. Functionally, this action is performed when lifting an object, such as a bag of groceries or when performing a biceps curl.[pronation]] (the palm faces the ground), the brachialis, brachioradialis, and supinator function to flex the forearm, with minimal contribution from the biceps brachii.<br />
Glenohumeral joint (shoulder) – Several weaker functions occur at the glenohumeral, or shoulder, joint.<br />
The biceps brachii weakly assists in forward flexion of the shoulder joint (bringing the arm forward and upwards). It may also contribute to abduction (bringing the arm out to the side) when the arm is externally (or laterally) rotated.<br />
The short head of the biceps brachii also assists with horizontal adduction (bringing the arm across the body) when the arm is internally (or medially) rotated.<br />
Finally, the long head of the biceps brachii, due to its attachment to the scapula (or shoulder blade), assists with stabilization of the shoulder joint when a heavy weight is carried in the arm.<br />
<br />
<b>Bicep Exercises</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaxIdgCk4Y4RQPgX1PKmLed6UF8ReCGfzttrqCcBzUN8NOt6rhXzm3qCUPxRzvMSMuJ_Pfxwdfd1Xkd8hF7vhphjwSGe1S0GbobR6cDfeyLtRP_spd3oB7HL2so2HgCHJ-HTjcEyx3zk0/s1600/Bicep+Curl+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaxIdgCk4Y4RQPgX1PKmLed6UF8ReCGfzttrqCcBzUN8NOt6rhXzm3qCUPxRzvMSMuJ_Pfxwdfd1Xkd8hF7vhphjwSGe1S0GbobR6cDfeyLtRP_spd3oB7HL2so2HgCHJ-HTjcEyx3zk0/s200/Bicep+Curl+Machine+-+Fitness+for+You.png" width="200" /></a></div>Although the exercises differ, a common factor of each is a 'curling' motion, where a weight is moved through an arc, primarily using the strength of the biceps.<br />
The fullest range of motion is when the elbows begin in full extension, in a supine grip.<br />
The biceps contract to lift the weight upward through an arc, to a point where further movement is not possible.<br />
Some think it important that the elbow remain next to the body during this motion to keep stress on the biceps. Others will either bring the elbows forward (to fully shorten the biceps) or bring the elbows back (a "drag curl", to avoid over-active insufficiency and keep parallel forearms) to vary the tensions placed on the biceps and other elbow flexors<br />
The second part of the motion has the elbow joint extending, this is called the 'eccentric' portion.<br />
The weight is lowered back to the start position.<br />
This contraction and extension together constitute a single repetition.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix22m6F2NpvXpSc-1uEfkFaVpJ8E8W59h3KwYIYad-Im8-cRSA1KsZvDmkSpTGub2LGe3LamMEnBKBh7D2ZWEiEeAMesjM6qEdf_lYQZPNU1ybSQsbmqLzueTH9WjGB3ZRGFLbsQT8YyY/s1600/Preacher+Bench+and+Curl+Bar+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix22m6F2NpvXpSc-1uEfkFaVpJ8E8W59h3KwYIYad-Im8-cRSA1KsZvDmkSpTGub2LGe3LamMEnBKBh7D2ZWEiEeAMesjM6qEdf_lYQZPNU1ybSQsbmqLzueTH9WjGB3ZRGFLbsQT8YyY/s200/Preacher+Bench+and+Curl+Bar+-+Fitness+for+You.png" width="200" /></a></div>As with most weight training exercises, results from biceps exercises can be maximized with a proper understanding of flexion.<br />
<br />
Recommended exercises include:<br />
<br />
concentration curl where the elbow is braced against the inside of the knee<br />
preacher curl where the elbows rest upon a sloped bench<br />
dumbbell curl<br />
<br />
<br />
<b>Triceps Brachii</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyFfyUccSEaDoo10HPUavR4e4Dfmy9oU0mtK5sXSLVO1MQtNbvTY4qY3qS_g8HeL16hUVgVwDmJJgVmCe2AGMBoBRxvYeQwhZopAb5humFFL214-3_sfYpSttOWput__00k6knQHNtrg/s1600/250px-Triceps_brachii.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyFfyUccSEaDoo10HPUavR4e4Dfmy9oU0mtK5sXSLVO1MQtNbvTY4qY3qS_g8HeL16hUVgVwDmJJgVmCe2AGMBoBRxvYeQwhZopAb5humFFL214-3_sfYpSttOWput__00k6knQHNtrg/s200/250px-Triceps_brachii.png" width="198" /></a></div>The triceps brachii muscle (Latin for "three-headed arm muscle") is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).<br />
It is sometimes called a three-headed muscle because there are three bundles of muscles, each of different origins, joining together at the elbow. Though a similarly named muscle, the triceps surae, is found on the lower leg, the triceps brachii is commonly called the triceps.<br />
The long head arises from the infraglenoid tubercle of the scapula. It extends distally anterior to the teres minor and posterior to the teres major.<br />
The medial head arises distally from the groove of the radial nerve; from the dorsal (back) surface of the humerus; from the medial intermuscular septum; and its distal part also arises from the lateral intermuscular septum. The medial head is mostly covered by the lateral and long heads, and is only visible distally on the humerus.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2hMwTzeyJYyamYk86mpaLD1DXsJERNOUTTOOPPwRXZGDcG1uxThQD0EZoKeV2O2VpppewYZcuRXOGCoqaOp1qLFQ_fV1wLaPKHOHQMQeYZGRfhXf8TwWY9uDW8LMDUwyCzReYWXXttrE/s1600/female-triceps.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2hMwTzeyJYyamYk86mpaLD1DXsJERNOUTTOOPPwRXZGDcG1uxThQD0EZoKeV2O2VpppewYZcuRXOGCoqaOp1qLFQ_fV1wLaPKHOHQMQeYZGRfhXf8TwWY9uDW8LMDUwyCzReYWXXttrE/s200/female-triceps.jpg" width="132" /></a></div>The lateral head arises from the dorsal surface of the humerus, lateral and proximal to the groove of the radial nerve, from the greater tubercle down to the region of the lateral intermuscular septum.<br />
Each of the three fascicles has its own motorneuron subnucleus in the motor column in the spinal cord. The medial head is formed predominantly by small type I fibers and motor units, the lateral head of large type IIb fibers and motor units and the long head of a mixture of fiber types and motor units.<br />
The fibers converge to a single tendon to insert onto the olecranon process of the ulna (though some research indicates that there may be more than one tendon) and to the posterior wall of the capsule of the elbow joint where bursae (cushion sacks) are often found. Parts of the common tendon radiates into the fascia of the forearm and can almost cover the anconeus.<br />
<br />
<b>Actions</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRtyEiPpKGZS412dlxyJyEhNki6Fy-sAq-3uRXsXqZimI2r2Dh8r9Nk_PYZn2C0X0p3-gXPxRwIZBtwzBmjh0uBNuF9y9cNXgnDes27ah9e01iQf8WzmZUQyw6P8UrZGUQYAuO7sxdLOs/s1600/Triceps+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRtyEiPpKGZS412dlxyJyEhNki6Fy-sAq-3uRXsXqZimI2r2Dh8r9Nk_PYZn2C0X0p3-gXPxRwIZBtwzBmjh0uBNuF9y9cNXgnDes27ah9e01iQf8WzmZUQyw6P8UrZGUQYAuO7sxdLOs/s200/Triceps+Machine+-+Fitness+for+You.png" width="200" /></a></div>The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing. It has been suggested that the long head fascicle is employed when sustained force generation is demanded, or when there is a need for a synergistic control of the shoulder and elbow or both. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.<br />
With its origin on the scapula, the long head also acts on the shoulder joint and is also involved in retroversion and adduction of the arm.<br />
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Triceps Exercises<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvxV9DWM8WM7c4JkFqbgjnvwvVWeYwyjaJzjPWxcs1AVLyNiLtRGJ5ReQmux8Ugfd398BAs6TXt5fRC_9c8YBd8MG1CmsGP3endzRQxMVlfiGhExW6wekjU_JGQOxPvUOzBNTifkrbOGU/s1600/Dumbbells+Tricep+Exercise+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvxV9DWM8WM7c4JkFqbgjnvwvVWeYwyjaJzjPWxcs1AVLyNiLtRGJ5ReQmux8Ugfd398BAs6TXt5fRC_9c8YBd8MG1CmsGP3endzRQxMVlfiGhExW6wekjU_JGQOxPvUOzBNTifkrbOGU/s200/Dumbbells+Tricep+Exercise+-+Fitness+for+You.png" width="145" /></a></div>The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.<br />
Isolation movements include cable push-downs, lying triceps extensions and arm extensions behind the back. Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press (flat, incline or decline), military press and dips.<br />
A<b> closer grip targets the triceps</b> more than wider grip movements.<br />
Static contraction movements include pullovers, straight-arm pulldowns and bent-over lateral raises, which are also used to build the deltoids and latissimus dorsi.<br />
It is<b> important </b>to <b>maintain a balance</b> between the biceps and triceps for postural and effective movement purposes.<br />
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<b>Shoulder Muscle (Deltoid)</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-UbyZEFEoZXM/T9xiUdrizvI/AAAAAAAAAtY/j2QywRFu-Kg/s1600/tom9+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-UbyZEFEoZXM/T9xiUdrizvI/AAAAAAAAAtY/j2QywRFu-Kg/s320/tom9+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="224" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovr21XkKrrqxVH_cTHxKMCy3mxuDg0hTdUsuKcAtr2J8-Kx2YxV6HHChEi3hrIncVFSgxoVXRyxKx4HmTPDHIJIFCgmwmdDTQuxSshaZk-fVV7HHfaq74PojblvYf59M53bu9VP25Hqs/s1600/Deltoid+Muscle+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovr21XkKrrqxVH_cTHxKMCy3mxuDg0hTdUsuKcAtr2J8-Kx2YxV6HHChEi3hrIncVFSgxoVXRyxKx4HmTPDHIJIFCgmwmdDTQuxSshaZk-fVV7HHfaq74PojblvYf59M53bu9VP25Hqs/s200/Deltoid+Muscle+-+Fitness+for+You.png" width="200" /></a>There are a number of small muacles which operate the shoulder joint, but the most significant shoulder muscle is the deltoid muscle.<br />
It is called so because it is in the shape of the Greek letter Delta (triangle).<br />
The deltoid muscle is the muscle forming the rounded contour of the shoulder.<br />
Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central nervous system.<br />
Deltoid is also further shortened in slang as "delt". The plural forms of all three incarnations are deltoidei, deltoids and delts.<br />
The deltoid originates in three distinct sets of fibers, often referred to as "heads":<br />
The anterior or clavicular fibers arises from most of the anterior border and upper surface of the lateral third of the clavicle.<br />
The anterior origin lies adjacent to the lateral fibers of the pectoralis major muscle as do the end tendons of both muscles.<br />
These muscle fibers are closely related and only a small chiasmatic space, through which the cephalic vein passes, prevents the two muscles from forming a continuous muscle mass.<br />
The anterior deltoid are commonly called front delts for short.<br />
Lateral or acromial fibers arise from the superior surface of the acromion process.<br />
They are commonly called lateral deltoid<br />
This muscle is also called middle delts, outer delts, or side delts for short.<br />
Posterior or spinal fibers arise from the lower lip of the posterior border of the spine of the scapula.<br />
They are commonly called posterior deltoid or rear deltoid (rear delts for short ).<br />
From this extensive origin the fibers converge toward their insertion on the deltoid tuberosity on the middle of the lateral aspect of the shaft of the humerus; the middle fibers passing vertically, the anterior obliquely backward and laterally, and the posterior obliquely forward and laterally.<br />
Though traditionally described as a single insertion, the deltoid insertion is divided into two or three discernible areas corresponding to the muscle's three areas of origin.<br />
The insertion is an arch-like structure with strong anterior and posterior fascial connections flanking an intervening tissue bridge.<br />
It additionally give off extensions to the deep brachial fascia. Furthermore, the deltoid fascia contributes to the brachial fascia and is connected to the medial and lateral intermuscular septa.<br />
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<b>Action of the Deltoid Muscle</b><br />
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When all its fibers contract simultaneously, the deltoid is the prime mover of arm abduction along the frontal plane.<br />
The arm must be medially rotated for the deltoid to have maximum effect.<br />
This makes the deltoid an antagonist muscle of the pectoralis major and latissimus dorsi during arm adduction.<br />
The anterior fibers are involved in shoulder abduction when the shoulder is externally rotated.<br />
The anterior deltoid is weak in strict transverse flexion but assists the pectoralis major during shoulder transverse flexion / shoulder flexion (elbow slightly inferior to shoulders).<br />
The anterior deltoid also works in tandem with the subscapularis, pecs and lats to internally (medially) rotate the humerus.<br />
The posterior fibers are strongly involved in transverse extension particularly as the latissimus dorsi is very weak in strict transverse extension. Other transverse extensors, the infraspinatus and teres minor, also work in tandem with the posterior deltoid as external (lateral) rotators, antagonists to strong internal rotators like the pecs and lats. The posterior deltoid is also the primary shoulder hyperextensor, moreso than the long head of the triceps which also assists in this function.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDbTiVNMSG43uYAQPBpScs6zQnIMfaQiATsaZlbmN6TGzOUSg3B525prRFb9uEvjMdGCKswATugXytUlulds6EF9CT5-toKgRD4uJ2ZYms5GoKp3kVTHje2wA-XS7k3APJUz8Fik6Upfk/s1600/Incline+Bench+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDbTiVNMSG43uYAQPBpScs6zQnIMfaQiATsaZlbmN6TGzOUSg3B525prRFb9uEvjMdGCKswATugXytUlulds6EF9CT5-toKgRD4uJ2ZYms5GoKp3kVTHje2wA-XS7k3APJUz8Fik6Upfk/s200/Incline+Bench+-+Fitness+for+You.png" width="200" /></a></div>The lateral fibers perform basic shoulder abduction when the shoulder is internally rotated, and perform shoulder transverse abduction when the shoulder is externally rotated. They are not utilized significantly during strict transverse extension (shoulder internally rotated) such as in rowing movements, which use the posterior fibers.<br />
An important function of the deltoid in humans is stopping: preventing the dislocation of the humeral head when a person carries heavy loads.<br />
The function of abduction also means that it would help keep carried objects a safer distance away from the thighs to avoid hitting them, such as during a farmer's walk. It also ensures a precise and rapid movement of the glenohumeral joint needed for hand and arm manipulation.<br />
The lateral fibers are in the most efficient position to perform this role, though like basic abduction movements (such as lateral raise) it is assisted by simultaneous co-contraction of anterior/posterior fibers.<br />
In both the carrying of heavy loads and in lateral raises, the deltoid often contracts in tandem with scapular elevators such as the levator scapulae, upper trapezius or serratus anterior.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGcwQ4TChyphenhyphenZdS9FuCQ5mvQd9TvTUz0z4FKMBmGoxj0rpNAEYJAaU4hwAAPRMAwfCFQZtKOsL3PrchRr2slZYiNIRTuURMalONBCCI3OiCepzBuh8YwRMj_U_0XKda4L3qFb0TDWDL3ng/s1600/Shoulder+Press+-+Fitness+for+You+copy.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGcwQ4TChyphenhyphenZdS9FuCQ5mvQd9TvTUz0z4FKMBmGoxj0rpNAEYJAaU4hwAAPRMAwfCFQZtKOsL3PrchRr2slZYiNIRTuURMalONBCCI3OiCepzBuh8YwRMj_U_0XKda4L3qFb0TDWDL3ng/s200/Shoulder+Press+-+Fitness+for+You+copy.png" width="200" /></a></div>By pulling the clavicle and scapulae up, it reduces compression and possibly impingement on the inferior borders so it doesn't press as much against the uppermost ribs.<br />
The deltoid is responsible for elevating the arm in the scapular plane and its contraction in doing this also elevates the humeral head.<br />
To stop this compressing against the undersurface of the acromion the humeral head and injuring the supraspinatus tendon, there is a simultaneous contraction of some of the muscles of the rotator cuff: the infraspinatus and subscapularis primarily perform this role.<br />
In spite of this there may be still a 1–3 mm upward movement of the head of the humerus during the first 30° to 60° of arm elevation.<br />
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<b>Deltoid Exercises</b><br />
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The lateral raise works the deltoid muscle of the shoulder.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsfv1bug_h5VEiVDP5IOBG9Roxdn10HltzV7zsVfvtVI-Eh1PcD669PfBmfY-duqqENxFSIOIcGx2wDYldpgLYKHhmcGRyCPtzKbT3RdsE55JvXAPMGVHnIADmKTqhyphenhyphenX8PisoVSQQkl4Y/s1600/Dumbbell-lateral-raises+2+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsfv1bug_h5VEiVDP5IOBG9Roxdn10HltzV7zsVfvtVI-Eh1PcD669PfBmfY-duqqENxFSIOIcGx2wDYldpgLYKHhmcGRyCPtzKbT3RdsE55JvXAPMGVHnIADmKTqhyphenhyphenX8PisoVSQQkl4Y/s200/Dumbbell-lateral-raises+2+-+Fitness+for+You.png" width="180" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_0lbeDF5XoZGMHyHp8ehL5_OuRZ0CTZUPNZdTtzpXmzKWUqCukzkgC0SKoxTUUnAu1UMPN0r3LDUPRGChF1uHOVjExBKyFrityGEdhgrRk9pRAwdqgtTf1obNUTJIaL7DkcLPqwl3LM/s1600/Dumbbell-lateral-raises+1+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_0lbeDF5XoZGMHyHp8ehL5_OuRZ0CTZUPNZdTtzpXmzKWUqCukzkgC0SKoxTUUnAu1UMPN0r3LDUPRGChF1uHOVjExBKyFrityGEdhgrRk9pRAwdqgtTf1obNUTJIaL7DkcLPqwl3LM/s200/Dumbbell-lateral-raises+1+-+Fitness+for+You.png" width="180" /></a>The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height.<br />
Weights are lowered to the starting position, completing one "rep".<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s1600/Cable+Station+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s200/Cable+Station+-+Fitness+for+You.png" width="200" /></a></div>When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground.<br />
The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.<br />
This movement, when the shoulder is kept in neutral rotation, primarily targets the middle head of the deltoid. The anterior (front) and posterior (back) heads of the deltoid will also co-contract to aid in the abduction function.<br />
If the shoulder is laterally (externally, outwardly) rotated, the anterior deltoid becomes the prime mover of the glenohumeral joint, the posterior deltoid de-activates, and the middle head assists.<br />
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A similar exercise is upright rowing.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6WNF1ieW8Tc6Zof5DC0OZUkm_BgP7HnGr2DQUO3bx36jpPF2CaqxOyCjWFsGdSKGOBIWya1U9eaMLv_O6hG09zLONw0R3aHiTsb6DH4ZQTV3-I3AkBYHapUpVEft3uff9acCZewoNGAs/s1600/Cable-upright-rows-2+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6WNF1ieW8Tc6Zof5DC0OZUkm_BgP7HnGr2DQUO3bx36jpPF2CaqxOyCjWFsGdSKGOBIWya1U9eaMLv_O6hG09zLONw0R3aHiTsb6DH4ZQTV3-I3AkBYHapUpVEft3uff9acCZewoNGAs/s200/Cable-upright-rows-2+-+Fitness+for+You.png" width="103" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7cysQIwJrdWuifdvx9OUgsfEebgj6m2Z1RgOKDWXpnDQUqzAU1DJJ3LOWQpwjcUBBGAryO0mcwka_ZHlEEyI9XOF30NN2WHOERlmbskNmyi5r2zwfdKfqH1lputlwxiZRp73ua11PU0A/s1600/Cable-upright-rows-1+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7cysQIwJrdWuifdvx9OUgsfEebgj6m2Z1RgOKDWXpnDQUqzAU1DJJ3LOWQpwjcUBBGAryO0mcwka_ZHlEEyI9XOF30NN2WHOERlmbskNmyi5r2zwfdKfqH1lputlwxiZRp73ua11PU0A/s200/Cable-upright-rows-1+-+Fitness+for+You.png" width="103" /></a>The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone.<br />
This is a compound exercise that involves the<b> trapezius</b>, the <b>deltoids</b> and the<b> biceps</b>.<br />
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<div style="text-align: center;">Upright Rowing with a Cable Machine</div><br />
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The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids.<br />
Barbells, Dumbbells, an EZ Curl bar, or a cable machine can be used.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6t7Z7MPUuW3evEKPASNHnXxi75zN-6lzYxhHRsDOLOWntBOoi0yZfrKi75QwmzQ6PWFCLtS7NV9jRmxhCPW7b502pFN4cdlM4OK5ZAxk3HWGFk9yZgaSTRDamfhPWg18NmpMgogPBcHs/s1600/Smith-machine-upright-row-2+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6t7Z7MPUuW3evEKPASNHnXxi75zN-6lzYxhHRsDOLOWntBOoi0yZfrKi75QwmzQ6PWFCLtS7NV9jRmxhCPW7b502pFN4cdlM4OK5ZAxk3HWGFk9yZgaSTRDamfhPWg18NmpMgogPBcHs/s200/Smith-machine-upright-row-2+-+Fitness+for+You.png" width="160" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NIUNg2N3XP3-hGuAJuhkgzQGNU29d4VtPm2hBrubD5NN6ZDDbYA5CFjaa1XnHGEKHgQL-AD1jM8S3pAFTTkP_qrPrW4gJr1X2i-PsMMHGo2D5cI4DiRu_14wIg_iS01ywnhkm04fU4Y/s1600/Smith-machine-upright-row-1+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NIUNg2N3XP3-hGuAJuhkgzQGNU29d4VtPm2hBrubD5NN6ZDDbYA5CFjaa1XnHGEKHgQL-AD1jM8S3pAFTTkP_qrPrW4gJr1X2i-PsMMHGo2D5cI4DiRu_14wIg_iS01ywnhkm04fU4Y/s200/Smith-machine-upright-row-1+-+Fitness+for+You.png" width="160" /></a><br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Upright Rowing with Smith Machine</div><div style="text-align: center;">(reccomended)</div><br />
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<b>The Trapezius Muscle</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-x5SedswGIPs/T9xilzyPgtI/AAAAAAAAAtg/Jcqvy7xCwhE/s1600/tom6+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-x5SedswGIPs/T9xilzyPgtI/AAAAAAAAAtg/Jcqvy7xCwhE/s320/tom6+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="224" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjndVo8291U8y9R6fiBiSFSyaOxAWVkXHLsfvgqCM8KIR489lxBR1dkueOrU2LUVMM1ZP7GsGHbL7qLNmzGgpJtTnIphLNa6kaeMSc2srwb4LLsVAbfo2ryneb8F0d9-uUGwMkto9PiMXk/s1600/Trapezius+Muscle+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjndVo8291U8y9R6fiBiSFSyaOxAWVkXHLsfvgqCM8KIR489lxBR1dkueOrU2LUVMM1ZP7GsGHbL7qLNmzGgpJtTnIphLNa6kaeMSc2srwb4LLsVAbfo2ryneb8F0d9-uUGwMkto9PiMXk/s200/Trapezius+Muscle+-+Fitness+for+You.png" width="200" /></a>The trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.<br />
The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae.<br />
The superior or upper fibers of the trapezius arise from the external occipital protuberance, the medial third of the superior nuchal line of the occipital bone (both in the back of the head), and the ligamentum nuchae.<br />
<div style="text-align: justify;">From this origin they proceed downward and laterally to be inserted into the posterior border of the lateral third of the clavicle.</div><div style="text-align: justify;">The middle fibers of the trapezius arise from the spinous process of the seventh cervical (both in the back of the neck), and the spinous processes of the first, second and third thoracic vertebrae.</div><div style="text-align: justify;">They are inserted into the medial margin of the acromion, and into the superior lip of the posterior border of the spine of the scapula.</div><div style="text-align: justify;">The inferior or lower fibers of the trapezius arise from the spinous processes of the remaining thoracic vertebrae (T4-T12).</div><div style="text-align: justify;">From this origin they proceed upward and laterally to converge near the scapula and end in an aponeurosis, which glides over the smooth triangular surface on the medial end of the spine, to be inserted into a tubercle at the apex of this smooth triangular surface.</div><div style="text-align: justify;">At its occipital origin, the trapezius is connected to the bone by a thin fibrous lamina, firmly adherent to the skin. The superficial and deep epimysia are continuous with an investing deep fascia that encircles the neck and also contains both sternocleidomastoid muscles.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s1600/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s200/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" width="200" /></a></div>At the middle, the muscle is connected to the spinous processes by a broad semi-elliptical aponeurosis, which reaches from the sixth cervical to the third thoracic vertebræ and forms, with that of the opposite muscle, a tendinous ellipse. The rest of the muscle arises by numerous short tendinous fibers.</div><br />
<b>Actions and Exercises</b><br />
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<div style="text-align: justify;">Contraction of the trapezius muscle can have two effects: movement of the scapulae when the spinal origins are stable, and movement of the spine when the scapulae are stable.</div><div style="text-align: justify;">The upper portion of the trapezius can be developed by elevating the shoulders.</div><div style="text-align: justify;">Common exercises for this movement are shoulder shrugs and upright rowing (using cables or a Smith Machine - see above).</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGcwQ4TChyphenhyphenZdS9FuCQ5mvQd9TvTUz0z4FKMBmGoxj0rpNAEYJAaU4hwAAPRMAwfCFQZtKOsL3PrchRr2slZYiNIRTuURMalONBCCI3OiCepzBuh8YwRMj_U_0XKda4L3qFb0TDWDL3ng/s1600/Shoulder+Press+-+Fitness+for+You+copy.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGcwQ4TChyphenhyphenZdS9FuCQ5mvQd9TvTUz0z4FKMBmGoxj0rpNAEYJAaU4hwAAPRMAwfCFQZtKOsL3PrchRr2slZYiNIRTuURMalONBCCI3OiCepzBuh8YwRMj_U_0XKda4L3qFb0TDWDL3ng/s200/Shoulder+Press+-+Fitness+for+You+copy.png" width="200" /></a><br />
<div style="text-align: justify;">Middle fibers are developed by pulling shoulder blades together.</div><div style="text-align: justify;">This adduction also uses the upper/lower fibers too.</div><div style="text-align: justify;">The lower part can be developed by drawing the shoulder blades downward while keeping the arms almost straight and stiff.</div><div style="text-align: justify;">It is mainly used in throwing, with the deltoid muscles.</div><div style="text-align: justify;">The upper and lower trapezius fibers also work in tandem with the serratus anterior to upwardly rotate the scapulae, such as during an Shoulder press (use a shoulder press machine or a Smith Machine).</div><div style="text-align: justify;">When activating together, the upper and lower fibers also assist the middle fibers (along with other muscles such as the rhomboids) with scapular retraction/adduction.</div></div></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-39684056971358930992012-04-25T08:21:00.003-07:002012-06-22T04:47:16.899-07:00Train Like an Olympian - Lower Body Exercises<div dir="ltr" style="text-align: left;" trbidi="on"><br />
<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjApsuEFUiGMOWrCIzczPS0CQT_Y9nqjjPj-0ODmRQgKd_16yxa1Y6ry34R6lnYvbIF0j7wvxJOrP0IVxqlZy1cVRhJRz7R_XICxaHP8bfuR49WcHEss-FjS-3g0hR8AeC519nZcJvHb7c/s1600/Lower+Body+Exercises+-+GLL+Better.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjApsuEFUiGMOWrCIzczPS0CQT_Y9nqjjPj-0ODmRQgKd_16yxa1Y6ry34R6lnYvbIF0j7wvxJOrP0IVxqlZy1cVRhJRz7R_XICxaHP8bfuR49WcHEss-FjS-3g0hR8AeC519nZcJvHb7c/s200/Lower+Body+Exercises+-+GLL+Better.png" width="200" /></a></div><span style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
<div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: large;">LOWER BODY EXERCISES</span></span></div><br />
The lower body is often neglected.<br />
<div>Lower body exercises are energy intensive and difficult, but they are<b> essential </b>because of their <b>anabolic effects</b> (see below).</div></div><div>With the development of a new generation of exercise machines, lower body exercises can now be undertake in complete safety, and such machines enable the lower body to be exercised with unparalleled efficiency.</div><div><br />
</div><div></div><div><div></div><div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-TApHZcEr_cBtnbUwqBASlNQb5Ml7GMfOOQlrANbT2Z7E_lMRReabj4nuY2HxtfHU9KyRZJkXvbnZqnVfKL2nDlSWFNZ8r6t-dU1iWfofO3mASqAEbxI_YfntVptQCPwn9d4TyUpJQiA/s1600/Muscles+-+Legs+Front+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-TApHZcEr_cBtnbUwqBASlNQb5Ml7GMfOOQlrANbT2Z7E_lMRReabj4nuY2HxtfHU9KyRZJkXvbnZqnVfKL2nDlSWFNZ8r6t-dU1iWfofO3mASqAEbxI_YfntVptQCPwn9d4TyUpJQiA/s200/Muscles+-+Legs+Front+-+Fitness+for+You.png" width="146" /></a></div><span style="text-align: -webkit-auto;"><span style="font-size: large;">Quadriceps</span> (quadriceps femoris) (front of thigh)</span></div><div><span style="text-align: -webkit-auto;"><br />
</span></div><div><span style="text-align: -webkit-auto;">Leg press</span></div><div>Leg extension<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyyKYheNupau6r2ROhw4X1rR4IOm8hyDbdDhSYZGzGUd-HU5Yt-plOxZs1RG8nLhSpsP0IcwUUVc1DpMqFdI42nr-WUgy2oScaAwECsz3pE5lohhEfHin7RBY9oqK-vp0MshxzZ2mAD8/s1600/Squat+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyyKYheNupau6r2ROhw4X1rR4IOm8hyDbdDhSYZGzGUd-HU5Yt-plOxZs1RG8nLhSpsP0IcwUUVc1DpMqFdI42nr-WUgy2oScaAwECsz3pE5lohhEfHin7RBY9oqK-vp0MshxzZ2mAD8/s200/Squat+-+Fitness+for+You.png" width="200" /></a></div>DO NOT perform 'Squats' in order to exercise the quads.<br />
Squats put an unnacceptable strain on the verterbrae of the back.<br />
Once you have a compressed vertebrae you have it for life.<br />
Modern machines such as the stack leg press machine and the plate leg press machine are more effecient at exercising the quads and, in addition, are much safer.<br />
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<div style="text-align: justify;">The quadriceps femoris (Latin for "four-headed muscle of the femur"), also called simply the quadriceps, quadriceps extensor, quads, (see diagram above) is a large muscle group that includes the four prevailing muscles on the front of the thigh.</div><div style="text-align: justify;">It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur.</div><div style="text-align: justify;">It is subdivided into four separate portions or 'heads', which have received distinctive names:</div><div style="text-align: justify;">Rectus femoris occupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named from its straight course.</div><div style="text-align: justify;">The other three lie deep to rectus femoris and originate from the body of the femur, which they cover from the trochanters to the condyles:</div><div style="text-align: justify;">Vastus lateralis is on the lateral side of the femur (i.e. on the outer side of the thigh).</div><div style="text-align: justify;">Vastus medialis is on the medial side of the femur (i.e. on the inner part thigh).</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s1600/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s200/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a>Vastus intermedius lies between vastus lateralis and vastus medialis on the front of the femur (i.e. on the top or front of the thigh), but deep to the rectus femoris. Typically, it cannot be seen without dissection of the rectus femoris.</div><div style="text-align: justify;">All four parts of the quadriceps muscle ultimately insert into the tibial tuberosity of the tibia. This is via the patella, where the quadriceps tendon becomes the patellar ligament, which then attaches to the tibia.</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s1600/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s200/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a></div>The best exercise for the quadriceps is the leg press (see Life Fitness stack leg press machine and plate leg press machine - left).<br />
This exercise also develops the gluteus maximus, and is an <b>essential exercise</b> as it has an <b>anabolic effect</b> * on the whole body.<br />
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*<i>Anabolic processes tend toward "building up" organs and tissues.</i><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU-4Qqrxeg9VK5cVUdswwcQbLl_N5F-Kq_ITzdaJ7PqJ4bqMVvosECGeYt5dLtZ2jzqS85F-3yqHNoJTNf-ZD-DcEPe58nhGowaonFr8EZSfy-ChBp8q3qCXEXtQ80oE-hKHIj1MJgOOE/s1600/Seated+Leg+Extension+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><i><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU-4Qqrxeg9VK5cVUdswwcQbLl_N5F-Kq_ITzdaJ7PqJ4bqMVvosECGeYt5dLtZ2jzqS85F-3yqHNoJTNf-ZD-DcEPe58nhGowaonFr8EZSfy-ChBp8q3qCXEXtQ80oE-hKHIj1MJgOOE/s200/Seated+Leg+Extension+-+Fitness+for+You.png" width="200" /></i></a><i>These processes produce growth and differentiation of cells and increase in body size, a process that involves synthesis of complex molecules. Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass.</i><br />
<i>Endocrinologists have traditionally classified hormones as anabolic or catabolic, depending on which part of metabolism they stimulate.</i><br />
<i>The classic anabolic hormones are the anabolic steroids, which stimulate protein synthesis and muscle growth.</i><br />
<i>The balance between anabolism and catabolism is also regulated by circadian rhythms, with processes such as glucose metabolism fluctuating to match an animal's normal periods of activity throughout the day.</i><br />
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The isolation movement (i.e. targets solely the quadriceps) is the leg extension exercise (see Life Fitness stack leg extension machine - right).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wTTe63jK1yLSrA-kot6JTf9evpczvsV7IOWFajbjaJM2ctHEhqNVggGewlfVRZeB0TRIXV3yCM592ZfCpLFMEFLWolkPh00ZQSdgPXakRZ6zfjvkhCmXshnMfz-JBEAsr4N9MG7xvO0/s1600/Glute+Machine+2+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wTTe63jK1yLSrA-kot6JTf9evpczvsV7IOWFajbjaJM2ctHEhqNVggGewlfVRZeB0TRIXV3yCM592ZfCpLFMEFLWolkPh00ZQSdgPXakRZ6zfjvkhCmXshnMfz-JBEAsr4N9MG7xvO0/s200/Glute+Machine+2+-+Fitness+for+You.png" width="200" /></a><br />
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The <span style="font-size: large;">Glutes and Quadriceps</span> can be developed by using the combined glute and quadriceps machine (see Life Fitness glute and quadriceps machine - right)<br />
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<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bTOuO5HTxuIAJUXiLE0DZc4MCReCLgZTmbj70OfCbY7OU2vO65rpfmsOqTWX13wixRoI_MmbX26PpvJjTFsx94oXm-O-2TXk9CDqk4SI9xOUfOwYmz8xvBtGx3C-5tKePkLp1I5Cx2I/s1600/Muscles+Legs+Rear+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bTOuO5HTxuIAJUXiLE0DZc4MCReCLgZTmbj70OfCbY7OU2vO65rpfmsOqTWX13wixRoI_MmbX26PpvJjTFsx94oXm-O-2TXk9CDqk4SI9xOUfOwYmz8xvBtGx3C-5tKePkLp1I5Cx2I/s200/Muscles+Legs+Rear+-+Fitness+for+You.png" width="146" /></a><span style="text-align: -webkit-auto;"><span style="font-size: large;">Leg Bicep</span> (biceps femoris) (rear of thigh)</span><br />
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<span style="text-align: -webkit-auto;">Leg curl</span><br />
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<div style="text-align: justify;">The biceps femoris is a muscle of the posterior (the back) thigh.</div><div style="text-align: justify;">As its name implies, it has two parts, one of which (the long head) forms part of the hamstrings muscle group.</div><div style="text-align: justify;">It has two heads of origin;</div><div style="text-align: justify;">one, the long head, arises from the lower and inner impression on the back part of the tuberosity of the ischium, by a tendon common to it and the semitendinosus, and from the lower part of the sacrotuberous ligament;</div><div style="text-align: justify;">the other, the short head, arises from the lateral lip of the linea aspera, between the adductor magnus and vastus lateralis, extending up almost as high as the insertion of the gluteus maximus; from the lateral prolongation of the linea aspera to within 5 cm. of the lateral condyle; and from the lateral intermuscular septum.</div></div><div><div><br />
</div><div style="text-align: justify;">The fibers of the long head form a fusiform belly, which passes obliquely downward and lateralward across the sciatic nerve to end in an aponeurosis which covers the posterior surface of the muscle, and receives the fibers of the short head; this aponeurosis becomes gradually contracted into a tendon, which is inserted into the lateral side of the head of the fibula, and by a small slip into the lateral condyle of the tibia.</div><div><br />
</div><div style="text-align: justify;">At its insertion the tendon divides into two portions, which embrace the fibular collateral ligament of the knee-joint.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikA1aeyDvaz6G7Qzh1QOstOInJHMBh_JpYRFm8spnuxFSzFN0wTUCmrb9ujaXkWsQ4D2KCgq6iNzgJWMFlprB-MJMzPwWw86jcqU7bemAU2Lv-tqyiM6F62mA_at6c_ZO9dQIaRnKJNQI/s1600/Seated+Leg+Curl+2+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikA1aeyDvaz6G7Qzh1QOstOInJHMBh_JpYRFm8spnuxFSzFN0wTUCmrb9ujaXkWsQ4D2KCgq6iNzgJWMFlprB-MJMzPwWw86jcqU7bemAU2Lv-tqyiM6F62mA_at6c_ZO9dQIaRnKJNQI/s200/Seated+Leg+Curl+2+-+Fitness+for+You.png" width="200" /></a>From the posterior border of the tendon a thin expansion is given off to the fascia of the leg. The tendon of insertion of this muscle forms the lateral hamstring; the common fibular (peroneal) nerve descends along its medial border.</div><div style="text-align: justify;">Both heads of the biceps femoris perform knee flexion.</div><div style="text-align: justify;">Since the long head originates in the pelvis it is also involved in hip extension.</div><div style="text-align: justify;">The long head of the biceps femoris is a weaker knee flexor when the hip is extended (because of active insufficiency). For the same reason the long head is a weaker hip extender when the knee is flexed.</div><div style="text-align: justify;">When the knee is semi-flexed, the biceps femoris in consequence of its oblique direction rotates the leg slightly outward.<br />
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</div><div>The biceps femoris is exercised by using the leg curl machine (see Life Fitness stack leg curl machine - right).<br />
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<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bTOuO5HTxuIAJUXiLE0DZc4MCReCLgZTmbj70OfCbY7OU2vO65rpfmsOqTWX13wixRoI_MmbX26PpvJjTFsx94oXm-O-2TXk9CDqk4SI9xOUfOwYmz8xvBtGx3C-5tKePkLp1I5Cx2I/s1600/Muscles+Legs+Rear+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bTOuO5HTxuIAJUXiLE0DZc4MCReCLgZTmbj70OfCbY7OU2vO65rpfmsOqTWX13wixRoI_MmbX26PpvJjTFsx94oXm-O-2TXk9CDqk4SI9xOUfOwYmz8xvBtGx3C-5tKePkLp1I5Cx2I/s200/Muscles+Legs+Rear+-+Fitness+for+You.png" width="146" /></a><br />
<div style="text-align: -webkit-auto;"><span style="font-size: large;">Calf Muscle</span> (soleus)</div></div><div><span style="text-align: -webkit-auto;"><br />
</span></div><span style="text-align: -webkit-auto;">Calf Raises</span><br />
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</div>The soleus is a powerful muscle in the back part of the lower leg (the calf).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ya1WqILJzv3RiqDGVm0T1hVuwMpmZjsAUxyZ1uVd-XY-fa1YAjsR4swsf82zPoLuG-ICBdYAlLY8Rh12D1i2rEYlhKTmlcvSMoWl1ytUdqtkCVPhgo96T1nK4e9DY__Q8aPHu_QF4-8/s1600/Calf+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ya1WqILJzv3RiqDGVm0T1hVuwMpmZjsAUxyZ1uVd-XY-fa1YAjsR4swsf82zPoLuG-ICBdYAlLY8Rh12D1i2rEYlhKTmlcvSMoWl1ytUdqtkCVPhgo96T1nK4e9DY__Q8aPHu_QF4-8/s200/Calf+Machine+-+Fitness+for+You.png" width="200" /></a>It runs from just below the knee to the heel, and is involved in standing and walking.<br />
It is closely connected to the gastrocnemius muscle and some anatomists consider them to be a single muscle, the triceps surae.<br />
The soleus is located in the superficial posterior compartment of the leg.<br />
The short head of the biceps femoris develops in the flexor compartment of the thigh and is thus innervated by common peroneal branch of the sciatic nerve (L5, S2), while the long head is innervated by the tibial branch of the sciatic nerve (L5, S2).<br />
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The soleus is exercised by using the calf-raise machine (see Life Fitness plate calf raise - right).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsPoVqf6st1zl609eKg5u7l7n8ppJln6jEJqtRMkYF_H9VBkU4PgV6ckludQxLc2EGQzizUmehxkfNKtpDyLbc4O4wIwYOGx07HWsFsIlHGDTaDhaY6ihE9kAmL4EfndtF5NQTXG8tFU0/s1600/Hip+muscle+machine+1+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsPoVqf6st1zl609eKg5u7l7n8ppJln6jEJqtRMkYF_H9VBkU4PgV6ckludQxLc2EGQzizUmehxkfNKtpDyLbc4O4wIwYOGx07HWsFsIlHGDTaDhaY6ihE9kAmL4EfndtF5NQTXG8tFU0/s200/Hip+muscle+machine+1+-+Fitness+for+You.png" width="200" /></a></div><div><span style="font-size: large;">Adductor Muscles</span> of the Hip</div><div><br />
</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-R1KZZ6uC4QTDgIckqy_piuTXXd1-KO3DkhEgKtbc-rUoZPBDu2fHsY9jaHWWbJDfp5COIlQcE0HoQWTt6DYQ8ypVDrg-q0K-8ljNyTDXWD0LmYThXUVito0Hy24YcASWjbPUiqnbWh0/s1600/Hip+Muscles+-+Fitness+for+You.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-R1KZZ6uC4QTDgIckqy_piuTXXd1-KO3DkhEgKtbc-rUoZPBDu2fHsY9jaHWWbJDfp5COIlQcE0HoQWTt6DYQ8ypVDrg-q0K-8ljNyTDXWD0LmYThXUVito0Hy24YcASWjbPUiqnbWh0/s200/Hip+Muscles+-+Fitness+for+You.PNG" width="133" /></a>In human anatomy, the adductor muscles of the hip is a group of muscles of the thigh.<br />
The adductors originate on the pubis and ischium bones. and insert on the medial, posterior surface of the femur.<br />
The Adductor Muscles of the Hip are exercised by using the hip machines (see Life Fitness plate hip machines - left)</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTYVZjTX6zF1UNpSfj3onZRKXmRJwGIwI8aCHKpqxEclR_GphLytFjD7puZbUWWjh3zVqcAioQ6aLKQ862GVQZvo5bSTm1aELwXU6qdo8P2mQDi8T3_vdn5K0_LYnnIfd_5dEBt1d47Ts/s1600/Hip+muscle+machine+2+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTYVZjTX6zF1UNpSfj3onZRKXmRJwGIwI8aCHKpqxEclR_GphLytFjD7puZbUWWjh3zVqcAioQ6aLKQ862GVQZvo5bSTm1aELwXU6qdo8P2mQDi8T3_vdn5K0_LYnnIfd_5dEBt1d47Ts/s200/Hip+muscle+machine+2+-+Fitness+for+You.png" width="200" /></a></div><div><a href="http://4.bp.blogspot.com/-CvpG-TzIbiY/T5Ms2vNgYlI/AAAAAAAAAPQ/PQTEyt7HuKc/s1600/Muscles+-+Legs+Front+-+Fitness+for+You.png"><br />
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</div><div><br class="Apple-interchange-newline" /></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-62979645977247612432012-04-25T08:19:00.028-07:002012-08-22T15:32:56.217-07:00Train Like an Olympian - Swimming<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicnSJF-46GORix0DVEbk4v1nIG6Rl2X2PEoETmvDWzatPNVlXGmv4nBOkNi7md9OkGNVPG2RfkmR2xwthYV_sIZyGgpNKUZyBYIMPuEesmOxKAQeDH2AkysiAJtjoAwKxBJLD-dA_wBxM/s1600/Swimming+-+Fitness+for+You.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicnSJF-46GORix0DVEbk4v1nIG6Rl2X2PEoETmvDWzatPNVlXGmv4nBOkNi7md9OkGNVPG2RfkmR2xwthYV_sIZyGgpNKUZyBYIMPuEesmOxKAQeDH2AkysiAJtjoAwKxBJLD-dA_wBxM/s200/Swimming+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">SWIMMING</span><br />
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In order to combine aerobic with resistance exercise it's a good idea to choose a leisure centre (GLL/Better in London are NOT recommended) which has a good pool.<br />
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<div style="text-align: left;"></div><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Choosing a Good Swimming Pool</span><br />
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</div><div class="separator" style="clear: both;"></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-bmO0f59lcWw/T9xeHjnjQzI/AAAAAAAAAsM/nR7wxzMHL88/s1600/Swimming+-+Eltham+Centre+-+Ella+Gosden+-+GLL+Better+-+London.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-bmO0f59lcWw/T9xeHjnjQzI/AAAAAAAAAsM/nR7wxzMHL88/s320/Swimming+-+Eltham+Centre+-+Ella+Gosden+-+GLL+Better+-+London.jpg" width="320" /></a></div><a href="http://1.bp.blogspot.com/-105QoK7qffc/T9xdnTEVMcI/AAAAAAAAAsE/XLduwzwKbcQ/s1600/Tom+Daley+-+Underwater.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-105QoK7qffc/T9xdnTEVMcI/AAAAAAAAAsE/XLduwzwKbcQ/s200/Tom+Daley+-+Underwater.jpg" width="141" /></a>A swimming pool can be a dangerous place.</div><div style="text-align: justify;">When choosing a good swimming pool various factors should be considered,</div><div style="text-align: justify;">Is the pool and the surrounding areas, showers, toilets and changing areas clean ?</div><div style="text-align: justify;">Is the pool-side free of obstructions ?</div><div style="text-align: justify;">Is the pool well designed and well lit ?</div><div style="text-align: justify;">Are the non-swimming areas properly supervised ?</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><b>SAFETY</b></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-FRp678jHR3M/T9xgZMErmqI/AAAAAAAAAsw/i4i2bkhAzgY/s1600/Tom+Daley+-+Swimming+Pool+-+Olympic+Training+-+GLL+Better+-+London.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://3.bp.blogspot.com/-FRp678jHR3M/T9xgZMErmqI/AAAAAAAAAsw/i4i2bkhAzgY/s200/Tom+Daley+-+Swimming+Pool+-+Olympic+Training+-+GLL+Better+-+London.jpg" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVRK5LG-D7fHtxBRXWcpUn4d2xkgyvpgk974Llugo-0aeuhLHfHwVimm_Km52UEMaSwF0M07EyZ1Npb-2cdkZeIeFQ55JJqoYIjfFqdG2mvIegSqnt1FfLQodCl0NUmwgXu1dgSJaRTY/s1600/Gll+Better+Pool+-+Eltham+-+Swimming+Pool.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVRK5LG-D7fHtxBRXWcpUn4d2xkgyvpgk974Llugo-0aeuhLHfHwVimm_Km52UEMaSwF0M07EyZ1Npb-2cdkZeIeFQ55JJqoYIjfFqdG2mvIegSqnt1FfLQodCl0NUmwgXu1dgSJaRTY/s320/Gll+Better+Pool+-+Eltham+-+Swimming+Pool.png" width="320" /></a><b>Eltham Swimming Pool, (see right).</b><br />
<b>It is situated in the Eltham Centre (see right above) which also houses a Library, council offices etc.</b><br />
<b>It is an attractive building externally, but the pool and gym are very poorly designed to an obviously limited budget.</b><br />
<b>The pool, a typical example of a GLL Better Pool, is shown on the right above - </b><b>note the blue rope thrown carelessly on the floor where children and older people may not see it, and trip.</b><br />
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</b></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-06cc_hVK2t8/T-H_QGI41KI/AAAAAAAAA0g/wV_0UVoQ-m0/s1600/Lane+Rope+Eye+Bolt+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="190" src="http://4.bp.blogspot.com/-06cc_hVK2t8/T-H_QGI41KI/AAAAAAAAA0g/wV_0UVoQ-m0/s200/Lane+Rope+Eye+Bolt+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.png" width="200" /></a></div><a href="http://4.bp.blogspot.com/-wiy9zUUsPpw/T-EKLDRUj0I/AAAAAAAAAzk/4IDKnhVh4ts/s1600/Lane+Divider+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="http://4.bp.blogspot.com/-wiy9zUUsPpw/T-EKLDRUj0I/AAAAAAAAAzk/4IDKnhVh4ts/s200/Lane+Divider+2+-+Eltham+Leisure+Centre+Swimming+Pool+London+GLL+Better.jpg" width="200" /></a><b>The Eltham staff also have a nasty habit of leaving the large steel bolts, (see left) that secure the lane dividers to the pool wall, on the pool-side.</b></div><div style="text-align: justify;"><b>Standing on one of these steel bolts could lead to a fatal fall, particularly for an older person.</b></div><div style="text-align: justify;"><b>They also leave the same bolts attached under water to the pool-wall, where they could inflict horrendous injuries - and this is, of course, a serious health and safety issue which needs addressing by Greenwich Council..</b><br />
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A good pool will ensure that all areas open to the public, other than the actual poolside, will be covered in rubber matting so that people using the pool will not accidentally slip over. - GLL Better do <b>not</b> do this.</div><div style="text-align: justify;"><b><br />
</b></div><div style="text-align: justify;"><b>CLEANLINESS</b></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://4.bp.blogspot.com/-9-vnBKvefWA/T-EKYOchBXI/AAAAAAAAAzs/SCCuQF9UcPQ/s1600/Tom+Daley+-+Not+a+Happy+Bunny+-+Gll+Better+Swimming+Pool+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="184" src="http://4.bp.blogspot.com/-9-vnBKvefWA/T-EKYOchBXI/AAAAAAAAAzs/SCCuQF9UcPQ/s200/Tom+Daley+-+Not+a+Happy+Bunny+-+Gll+Better+Swimming+Pool+-+London.png" width="200" /></a>Many GLL Better Pools are definitely <b>not</b> clean - (in fact the changing areas usually stink !) , with poorly designed flooring which lacks proper drainage and therefore collects pools of standing, stagnant water..<br />
If you wouldn't accept the standard of cleanliness you see at the pool, changing areas, toilets and showers in your own bathroom - the do not use the pool.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-yHmQtYxKG4Y/UDVdtAjcMAI/AAAAAAAABDM/0Babp5urzPk/s1600/Police+Ella+Gosden+and+Boy+3+-+GLL+Better+-+Centre+Manager+-+Eltham+London+-+Leisure+Centre+-+Gym+-+Swimming+Pool.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-yHmQtYxKG4Y/UDVdtAjcMAI/AAAAAAAABDM/0Babp5urzPk/s200/Police+Ella+Gosden+and+Boy+3+-+GLL+Better+-+Centre+Manager+-+Eltham+London+-+Leisure+Centre+-+Gym+-+Swimming+Pool.png" width="169" /></a></div>Are the non-swimming areas (changing areas, toilets and showers) properly supervised - or is it possible for undesirable elements to loiter and harass bona-fide swimmers - particularly older people.</div><div style="text-align: justify;">Toilets must be clean, wash basins should have reliable hot water, showers should be powerful and hot.</div><div style="text-align: justify;"><div style="text-align: left;">There should be no areas of standing water in the non-swimming areas.</div></div><span style="text-align: justify;"></span><br />
<div><div style="text-align: left;"><span style="text-align: justify;">GLL Better pools in London, such as Woolwich, Greenwich and particularly Eltham to not meet these minimum standards. - (showers that just dribble barely warm water, sink taps that do not work, or if they work, run cold, empty soap dispensers, broken hairdriers etc,etc).</span></div><div style="text-align: left;"><span style="text-align: justify;"></span></div><div style="text-align: justify;"><span style="text-align: justify;">And if you are wondering why there is a problem at Eltham then you are advised to consider the photo (right) of the Centre Manager - Ms.(name removed on the advice of the Metropolitan Police) - and this is not a photo taken when Ms.(name removed on the advice of the Metropolitan Police) was young and foolish, many years ago, before she took on the responsibility of a large facility - this is a recent photo of a young graduate manage who is obviously not sufficiently experienced to provide a satisfactory service for those using the centre.</span></div><div><span style="text-align: justify;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-nrHxZblhxSQ/T8fge4A9GBI/AAAAAAAAAnc/qRCa-bTmtvI/s1600/GLL-Better+Logo+small.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="102" src="http://4.bp.blogspot.com/-nrHxZblhxSQ/T8fge4A9GBI/AAAAAAAAAnc/qRCa-bTmtvI/s200/GLL-Better+Logo+small.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span style="color: red;"><b>GLL BETTER POOLS ARE</b></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: red;"><b>NOT RECOMENDED</b></span></div></div><br />
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</span></div></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-avksYkJiHjU/T9xehGbHepI/AAAAAAAAAsU/JPVZRXmepVY/s1600/Tom+Daley+-+Swimming+Pool+-+GLL+Better+-+London.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-avksYkJiHjU/T9xehGbHepI/AAAAAAAAAsU/JPVZRXmepVY/s200/Tom+Daley+-+Swimming+Pool+-+GLL+Better+-+London.jpg" width="134" /></a></div>Having found a good swimming pool, one should consider one's current state of health.<br />
Anyone with a history of cardio-vascular disease should be very careful about swimming.</div><div style="text-align: justify;">If you haven't swum for some time, take it very easy to begin with.</div><div style="text-align: justify;">Any style is satisfactory, although the Butterfly (Fly) or Dolphin Crawl are not recommended except for the experienced.</div><div style="text-align: justify;">Speed is not essential. The object of the exercise is to raise the rate of respiration, and the heart rate, for an extended period - but begin very slowly for short periods, taking regular rests.</div><div style="text-align: justify;">When you can swim for 30 minutes without too much trouble consider using 'swimming gloves' <span style="text-align: left;">(available from </span><a href="http://myworld.ebay.co.uk/mcasmith2002" style="text-align: left;">http://myworld.ebay.co.uk/mcasmith2002</a><span style="text-align: left;">).</span></div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR5fDMoHPMFugxuLOuDlChU0-zLPoX1Sm_FvYZR30PH4-aftTYXnn6Nh3a_UuRNXkETlm0mUuW2sTKjNpugwWRlB2kILHbdgVVpLzB5bZcqy0l0251Gsciexe4v0BchbIbLr1dda-a9U/s1600/Aqua+Sphere+Swimming+Glove+-+Fittness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR5fDMoHPMFugxuLOuDlChU0-zLPoX1Sm_FvYZR30PH4-aftTYXnn6Nh3a_UuRNXkETlm0mUuW2sTKjNpugwWRlB2kILHbdgVVpLzB5bZcqy0l0251Gsciexe4v0BchbIbLr1dda-a9U/s200/Aqua+Sphere+Swimming+Glove+-+Fittness+for+You.png" width="200" /></a></div><div style="text-align: justify;">Swimmers wear gloves during Olympic training to increase water resistance, with the webbed fingers spreading wide to create more drag, - so why shouldn't you ?</div><div style="text-align: justify;">The added resistance provides more work for the upper body, giving the shoulders, arms, chest and back an intense workout and toning muscles well beyond normal swimming and giving you that Olympian physique.</div><div style="text-align: justify;">Even the legs are forced to kick harder to propel the body, toning the thighs, hamstrings and calves.</div><div style="text-align: justify;">Training with swim gloves builds strength and, in turn, improves a person's swimming stroke, creating smoother movement and enhanced technique for better in-pool performance.</div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiYDdNEdGmajIUbz9MF9RncLHyASKY57RifnyYba6Oy6Bp4JrC4NPiyW9Kd6sbR7w9k4p4J72qzoT1i1neUmZrdQxFm9kDT_HM30fzb9T2gnomlD-OcKj5Md67h7FyzoSaoUMWEG4x900/s1600/Keifer+-+Swimming+Wrist+Weights+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiYDdNEdGmajIUbz9MF9RncLHyASKY57RifnyYba6Oy6Bp4JrC4NPiyW9Kd6sbR7w9k4p4J72qzoT1i1neUmZrdQxFm9kDT_HM30fzb9T2gnomlD-OcKj5Md67h7FyzoSaoUMWEG4x900/s200/Keifer+-+Swimming+Wrist+Weights+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: justify;"><div style="text-align: left;">Aside from strengthening muscles, swimming gloves force the entire body to work harder to fight through the added water resistance, intensifying an already effective aerobic workout.</div></div><div style="text-align: justify;"><div style="text-align: left;">Sustained training with swim gloves will result in increased endurance, since the body's cardiovascular system adapts to the stress placed on it due to the fierce resistance.</div></div><div style="text-align: justify;"><div style="text-align: left;">Once it is possible to swim comfortably with swimming gloves, the next step is to use wrist weights (available from <a href="http://myworld.ebay.co.uk/mcasmith2002">http://myworld.ebay.co.uk/mcasmith2002</a>).<br />
This method of training is a mainstay of Olympic training and will help to build that perfect Olympian physique.</div></div><div style="text-align: justify;">These can, at a later date, be combined with swimming gloves to increase the workload while swimming.</div><div style="text-align: justify;">One of the main advantages of using these aids is that they can dramatically reduce the time spent in the pool - after all you have better things to do that swim up and down your local leisure centre pool for hours on end.</div><div style="text-align: justify;">This high intensity aerobic pool work out will do wonders for your cardio-vascular efficiency, and will ensure good 'definition' and excellent shape for the muscles that you will be building in the gym.</div><div style="text-align: left;"><br />
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</div><div style="text-align: left;"><span style="font-size: large;">What to Wear in the Pool</span></div><div style="text-align: left;"><br />
</div><div style="text-align: justify;"><i><b>What you wear when you exercise is extremely important.</b></i><br />
<i><b>It is part of your mental preparation for your workout.</b></i><br />
<i><b>You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.</b></i><br />
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<div><b><br class="Apple-interchange-newline" />FOR THE LADIES</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtup5_Ravkuxforeor7WvsomUVCODQ1VQHiRzOTvNl7qdvhtwW3nLOSPvMMiCLnt_pGSUq5zudkoQ6wKdCoZGfgu7eZc_ePs7Q57iSKmSuFrFoAwLUyRsuQw8x7RxGctEtRkK3MvQycdw/s1600/Ladies+Body+Skin+-+Swimming+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtup5_Ravkuxforeor7WvsomUVCODQ1VQHiRzOTvNl7qdvhtwW3nLOSPvMMiCLnt_pGSUq5zudkoQ6wKdCoZGfgu7eZc_ePs7Q57iSKmSuFrFoAwLUyRsuQw8x7RxGctEtRkK3MvQycdw/s200/Ladies+Body+Skin+-+Swimming+-+Fitness+for+You.png" width="70" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm7KCKRAGL9logW6kRFPfcn4nK75yTUmhm9jhhZxa8mTbpK-nXJkztGqak0Wa6jfDFOjGGllmp4qnjuR2khzwyr5Y12BBBBAk6i9MsfkCH9BgF2Y6lzZnguzOX_4XJnITqUw8lPQbxtoQ/s1600/Ladies+Speedo+Swimwear+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm7KCKRAGL9logW6kRFPfcn4nK75yTUmhm9jhhZxa8mTbpK-nXJkztGqak0Wa6jfDFOjGGllmp4qnjuR2khzwyr5Y12BBBBAk6i9MsfkCH9BgF2Y6lzZnguzOX_4XJnITqUw8lPQbxtoQ/s200/Ladies+Speedo+Swimwear+-+Fitness+for+You.png" width="127" /></a>For the ladies - DO NOT wear a bikini.<br />
Bikinis are for sunbathing - not exercising.</div><div>Real athletes (and you will be a real athlete) wear professional gear.</div><div>For ladies the premier label is, of course, Speedo, who produce well designed professional swimsuits</div><div>For that really professional look there is a 'body skin' which is a cover-all ladies swimsuit which manages to be devastatingly attractive, while also being practical and extremely efficient in the pool.</div><div>This style of ladies swimwear is also highly suitable for ladies who have to consider religious sensibilities when undertaking pool-based exercise.</div><div style="text-align: left;"><br />
</div><div>DO NOT Wear floppy so-called 'board shorts' (you are not surfing), which are probably more suitable for gardening. 'Board shorts' are the prerogative of 'chavs' and others with no sense of fashion or design.<br />
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<b>JAMMERS</b><br />
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</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkvY40RPwEZ-860zmrtmQ3VU2betZwfxM3FdKPNyZui7JE6nJWO0phxAWfXICq3VUdToqgCbyqrRjGQ55X55tyDhb60wrG-uRMQYAbhQWLAwjBOXkcF6koNdbM8LyyTDF73WVij8BnbAg/s1600/Swim+jammers+-+Fitness+for+You.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkvY40RPwEZ-860zmrtmQ3VU2betZwfxM3FdKPNyZui7JE6nJWO0phxAWfXICq3VUdToqgCbyqrRjGQ55X55tyDhb60wrG-uRMQYAbhQWLAwjBOXkcF6koNdbM8LyyTDF73WVij8BnbAg/s320/Swim+jammers+-+Fitness+for+You.jpg" width="268" /></a>'Jammers' are acceptable.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL00QBnQ3j7jLmoNBwNKKTSpyt3nzuz4ttiM2VhNOnRDD7Gqo-IpRh-cpjPKXjMkgem-J5aGVmHadTq2rfAWh4wigDkGtjBySK3mWUfngZzgUGWBWaj8pWIuxoAmRL0UBiUpEcwQ_t_2o/s1600/Swimmers+G+String+3.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL00QBnQ3j7jLmoNBwNKKTSpyt3nzuz4ttiM2VhNOnRDD7Gqo-IpRh-cpjPKXjMkgem-J5aGVmHadTq2rfAWh4wigDkGtjBySK3mWUfngZzgUGWBWaj8pWIuxoAmRL0UBiUpEcwQ_t_2o/s200/Swimmers+G+String+3.png" width="180" /></a>A jammer is a style of swimsuit used mainly in competition to obtain speed advantages.</div><div>They are made of nylon and lycra/spandex material and have a form fitting design to reduce water resistance.<br />
They are usually more expensive that 'speedo-style' swimming trunks, but are not very flattering to the male physique, and are gradually going out of fashion.</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjydoJzmrVAa4xtrTSXGLVHfkxPlDsCUT_sPBXKG5Ha8YaePzs_QbudKTan3er1WCX6v-Hif1SzJK7G7Vll9L3DmrR2_SzXyV90Z86qZQ44rKyBbpT5Vp5K-ToetJPMxwbEQPT_Sn-K_30/s1600/Mens+Under-Briefs+-+Swimming+-+Gym+Training.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjydoJzmrVAa4xtrTSXGLVHfkxPlDsCUT_sPBXKG5Ha8YaePzs_QbudKTan3er1WCX6v-Hif1SzJK7G7Vll9L3DmrR2_SzXyV90Z86qZQ44rKyBbpT5Vp5K-ToetJPMxwbEQPT_Sn-K_30/s200/Mens+Under-Briefs+-+Swimming+-+Gym+Training.jpg" width="180" /></a></div>They provide moderate coverage from the mid-waist to the area above the knee, somewhat resembling cycling shorts or compression shorts worn by many athletes.<br />
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</div><div>It is wise to wear a swimmer's 'jock-strap', 'micro-briefs' or a 'thong' (see string 'micro-brief' left and 'thong' right) underneath Jammers.</div><div>They provide greater leg coverage than swim briefs and square leg suits, although they also have slightly more water resistance.)<br />
(available from <a href="http://myworld.ebay.co.uk/directsnowequipment">http://myworld.ebay.co.uk/directsnowequipment</a>)<br />
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</div><div><b>LEG SKINS</b><br />
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<div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh14LWSHLWUiVu0s5w567Iys2XMvOVgGHngfPIjy_R8lFqwTl0R0Jw9pj6a8ry0xs4IpaaqlfTvd6faGl6dhWBSHpvFjPoI6JNDMV2vwtTe7vv-VB0nJP92V3cmBeV7H-TjpJyYXIhyYHw/s1600/Speedo+Mens+Legskins+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh14LWSHLWUiVu0s5w567Iys2XMvOVgGHngfPIjy_R8lFqwTl0R0Jw9pj6a8ry0xs4IpaaqlfTvd6faGl6dhWBSHpvFjPoI6JNDMV2vwtTe7vv-VB0nJP92V3cmBeV7H-TjpJyYXIhyYHw/s320/Speedo+Mens+Legskins+-+Fitness+for+You.png" width="155" /></a>More professional swimwear for men and boys are 'leg-skins'.<br />
A Leg-skin is a type of competitive swimwear worn by male swimmers.</div><div style="text-align: left;">Most leg-skins (available from <a href="http://stores.ebay.co.uk/zetessports">http://stores.ebay.co.uk/zetessports</a>) are made of technologically advanced lycra-based fabrics designed to hug the body tightly and provide increased speed and decreased drag resistance in the water.</div></div><div><div style="text-align: left;">The leg-skin covers from the swimmer's mid-waist to his ankle and resembles leggings.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidsM0El4wruzL0kNgQXZeR8FQVSQ8_WK0oeuhroRzlCJhOpbAAgMtwc9zEKsr44GVBp8AFtIQGqyYIj_7MjqGx0_Ao4a8f2tdCa9GRxBMTLgOn3hOgoih_XDWJ0E1WncCiWqkO0f5_HSQ/s1600/Swimmers+G+String+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidsM0El4wruzL0kNgQXZeR8FQVSQ8_WK0oeuhroRzlCJhOpbAAgMtwc9zEKsr44GVBp8AFtIQGqyYIj_7MjqGx0_Ao4a8f2tdCa9GRxBMTLgOn3hOgoih_XDWJ0E1WncCiWqkO0f5_HSQ/s200/Swimmers+G+String+2.png" width="200" /></a></div></div><div><div style="text-align: left;">The disadvantages of leg-skins is that they are difficult to put on, and are also very, very expensive.</div></div><div><div style="text-align: left;">Leg-skins also benefit from the wearing of a <span style="text-align: justify;">swimmer's 'jock-strap', 'micro-briefs' or a 'thong'</span> (see right) underneath.<br />
(available from <a href="http://stores.ebay.co.uk/2011dress">http://stores.ebay.co.uk/2011dress</a>).<br />
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<b>LOW RISE RACING BIKINI BRIEFS</b><br />
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</div></div><div><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_Z0EAbH-lTTNYU-ohf7CZGFBIqtr5LOM-HSA4KaigZS89s0Gi6SoFqe2Nfb1TRJzsJTkA1YahHEFEE-O4nKKQlrbM-6vbmde8GmJPudyAHl6OaeoBGrCIZrDA2h-v8AknQeBrUajmfA/s1600/Toot+Japan+Cut+Bikini+Brief+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_Z0EAbH-lTTNYU-ohf7CZGFBIqtr5LOM-HSA4KaigZS89s0Gi6SoFqe2Nfb1TRJzsJTkA1YahHEFEE-O4nKKQlrbM-6vbmde8GmJPudyAHl6OaeoBGrCIZrDA2h-v8AknQeBrUajmfA/s200/Toot+Japan+Cut+Bikini+Brief+-+Fitness+for+You.png" width="145" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9wKIorUhARlBycDPaGnWvFSdEi_v6aV_8UAg4ODy0Zl5r0zA15Ipf-6t758KQJrezwqddLEy-b0m5KvOj9safDzkvxKkJ1J6nlMko6jUIYAP9FhzO0sg2ZGRq8uysAsXtDw96jeo7Ps/s1600/Tom+Daley+Wearing+Speedos+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9wKIorUhARlBycDPaGnWvFSdEi_v6aV_8UAg4ODy0Zl5r0zA15Ipf-6t758KQJrezwqddLEy-b0m5KvOj9safDzkvxKkJ1J6nlMko6jUIYAP9FhzO0sg2ZGRq8uysAsXtDw96jeo7Ps/s200/Tom+Daley+Wearing+Speedos+-+Fitness+for+You.png" width="152" /></a>For the daring (a good physique is essential, so perhaps these can be invested in when your training begins to show results), the most comfortable and efficient swimwear are 'Japan-cut' bikini briefs as produced by Toot.<br />
Often referred to as 'low-rise', they sit very low on the hips, with narrow sides, and are not suitable for men who are very hairy unless they are prepared to shave.<br />
This style of men's swimwear is now increasing in popularity, encouraged by such design houses as Armani, and the considerable publicity given to British Olympic Diver Tom Daley (see left)<br />
(available from <a href="http://myworld.ebay.co.uk/youcaiyun2010/">http://myworld.ebay.co.uk/youcaiyun2010/</a>), Speedo (see Tom Daley) and Arena (available from <a href="http://stores.ebay.co.uk/briefstory">http://stores.ebay.co.uk/briefstory</a>).<br />
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</div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQbNzlT52wPw9Iv39rdpvhVylHesur0ICiyaoByepwI2AtFI2KdBYk9XfHfnmd-f0_B1gcZzEXCL-EV-jff0wwcB2IO5tsVzrfMgr5q4fzG9ITy7qY2bX_UOppzGmxar0AIku-_2bwoFg/s1600/Stop+Press+Text.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="54" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQbNzlT52wPw9Iv39rdpvhVylHesur0ICiyaoByepwI2AtFI2KdBYk9XfHfnmd-f0_B1gcZzEXCL-EV-jff0wwcB2IO5tsVzrfMgr5q4fzG9ITy7qY2bX_UOppzGmxar0AIku-_2bwoFg/s320/Stop+Press+Text.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">A new Range of men's racing and competition swimwear by Seobean, (Speedo style but better designs), has been introduced from China in a range of attractive colors.</div><div class="separator" style="clear: both; text-align: center;">(see below)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70PpEoYGi9UMZqCeTuRgAKX3xQ-Ma9vyDBMvcOEkW9gU6YxJ0aNSyCUocKgzymlemgDiBq6iBCmx5CRwyC6MxaNMxWxDKjbpvtrNOUQT8nvSeLZ4A5peFzzbg5pp-kyFlhGla9QyTJA0/s1600/Seobean+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70PpEoYGi9UMZqCeTuRgAKX3xQ-Ma9vyDBMvcOEkW9gU6YxJ0aNSyCUocKgzymlemgDiBq6iBCmx5CRwyC6MxaNMxWxDKjbpvtrNOUQT8nvSeLZ4A5peFzzbg5pp-kyFlhGla9QyTJA0/s200/Seobean+2.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://stores.ebay.co.uk/menshotbody" target="_blank"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXs_Sveppa-VSTFldUdMLe6Q5CBkOzWw5411dZyUcw5bd_HK3U9nYy1g3oanKYfhbXcKw22lgE_15NI2nqMR7TPVpvC8FsiZIZIpPpt3nTHuN-Wt8nM26pQbOQXZRVKZ2gHzyLgb4vWw/s200/Seobean+1.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">highly reccomended</div><div class="separator" style="clear: both; text-align: center;">best prices from</div><div class="separator" style="clear: both; text-align: center;"><a href="http://stores.ebay.co.uk/menshotbody">http://stores.ebay.co.uk/menshotbody</a></div><br />
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<b>SWIM GOGGLES</b><br />
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</b></div></div></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5fUIZGRIULO2R_ry22Kds43KcQnDG24U_72y6OAleMscgxJ0dKcGhCNe1jkOu8UPiqA4enF8L74rtqkH0ZdCJR7iTTL-wsWMX3RpfFMBjXIC6uuA_B0fFcGsrwv_WW_wzp7A99e46F8/s1600/yingfa+mirror+swim+goggles+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5fUIZGRIULO2R_ry22Kds43KcQnDG24U_72y6OAleMscgxJ0dKcGhCNe1jkOu8UPiqA4enF8L74rtqkH0ZdCJR7iTTL-wsWMX3RpfFMBjXIC6uuA_B0fFcGsrwv_WW_wzp7A99e46F8/s200/yingfa+mirror+swim+goggles+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: left;">Swim goggles are absolutely essential for long periods in the pool, especially if you swim front crawl.</div><div style="text-align: left;">DO NOT use Speedo as they are expensive considering they often leak and 'mist up'.</div><div style="text-align: left;">The best, and most comfortable swim goggles are made by the Chinese company Yingfa.</div><div style="text-align: left;">Their best, and most expensive goggles have mirror lens coatings which make them look very stylish (available from <a href="http://myworld.ebay.co.uk/shuke708">http://myworld.ebay.co.uk/shuke708</a>).</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWtWAmWWxQjuNhQGt2CrQ1oRmtO-D1oFTcdKM9Yf-xjXQBbWyMbHTIFGTHv1RVoeHN8M25vrbjV73YH5Rt7iHj-3H2rOLMXmWpHsrusu03A7adrhPBkZKOplmueJ1p8qskb1lv2rxytg/s1600/Speedo+Aquabeat+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWtWAmWWxQjuNhQGt2CrQ1oRmtO-D1oFTcdKM9Yf-xjXQBbWyMbHTIFGTHv1RVoeHN8M25vrbjV73YH5Rt7iHj-3H2rOLMXmWpHsrusu03A7adrhPBkZKOplmueJ1p8qskb1lv2rxytg/s200/Speedo+Aquabeat+-+Fitness+for+You.png" width="200" /></a></div><br />
Of course swimming up and down the pool can get a little boring.<br />
Technology, however, can come to your aid.<br />
To alleviate your boredom Speedo have designed their revolutionary underwater MP3 player, which will keep you happily entertained with your favourite music for nine hours - not that we suggest that you spend that long in the pool.<br />
(available from <a href="http://stores.ebay.co.uk/Underwater-Electronics-Shop">http://stores.ebay.co.uk/Underwater-Electronics-Shop</a>)</div><div style="text-align: left;"><br />
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<b><span style="font-size: large;"><span style="text-align: center;">Principles</span> of Swimming</span></b></div></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The basic principle of swimming is buoyancy.</div><div style="text-align: justify;">The human body has a high water content and its density is close to the density of water.</div><div style="text-align: justify;">Due to its cavities (most prominently the lungs), the average density of the human body is lower than that of water, so it naturally floats.</div><div style="text-align: justify;">There are two ways to swim faster:</div><div style="text-align: justify;">increase power</div><div style="text-align: justify;">reduce water resistance</div><div style="text-align: justify;">Because the power needed to overcome resistance increases with the third power of the velocity, the first option is not really effective.</div><div style="text-align: justify;">To increase velocity by 10%, one would need to increase the power by more than 30%.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;">Balance:</span> how to have a horizontal water position</div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-jOLEMIE4QyI/T9xfaEB7f1I/AAAAAAAAAsc/7k5CEbS_NOs/s1600/Tom+Daley+-+Swimming+Pool+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="215" src="http://1.bp.blogspot.com/-jOLEMIE4QyI/T9xfaEB7f1I/AAAAAAAAAsc/7k5CEbS_NOs/s320/Tom+Daley+-+Swimming+Pool+-+GLL+Better+-+London.png" width="320" /></a></div>Due to the lungs, the center of buoyancy and the center of gravity of the human body are not the same. Therefore the lower body has a tendency to sink. If the body is not horizontal but even slightly inclined, the area it offers to drag is much higher, leading to higher resistance. An easy way to stay horizontal is to lean forward and position the head straight in the extension of the spine. In this position the eyes are directed straight downward and the head is more immersed (therefore total immersion).<br />
At the water surface, resistance is proportional to the breadth of a boat. Lying flat on the chest in freestyle or on the back in backstroke exposes the breadth of the body to the water. Rolling on the side reduces the breadth and the resistance. In freestyle and backstroke, one should roll from one side to the other in the stroke and glide on the side as much as possible. When taking breaths, one should take them as little as possible; for beginners it is good to breathe every three strokes and the more trained you are the more strokes in between each breath.<br />
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<span style="font-size: large;">Extended Arm</span><br />
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<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-xQJySkutT0s/T9xgB9IOM4I/AAAAAAAAAso/3nmXW1HSDrE/s1600/Tom+Daley+-+Swimming+Pool+-+Olympic+Training+-+GLL+Better+-+London.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-xQJySkutT0s/T9xgB9IOM4I/AAAAAAAAAso/3nmXW1HSDrE/s320/Tom+Daley+-+Swimming+Pool+-+Olympic+Training+-+GLL+Better+-+London.jpg" width="320" /></a></div>Sailboats are categorized according to boat length.</div><div style="text-align: justify;">This is due to the wave resistance at the surface.</div><div style="text-align: justify;">According to Froude, a naval architect in the 19th century, a body moving at the surface of the water creates a wave.</div><div style="text-align: justify;">The length of the wave depends on the speed. </div><div style="text-align: justify;">The faster the boat, the longer the wave.</div><div style="text-align: justify;">Froude found that resistance goes up dramatically when the wave length reaches the length of the boat.</div><div style="text-align: justify;">There is a simple formula connecting wave velocity to wave length (dispersion equation, metric):</div><div style="text-align: justify;">Here c is the velocity of the wave in m/s, g is the gravitational acceleration (9.81 m/s2), and l is the wave length in m.</div><div style="text-align: justify;">If the maximum swimming speed of c=2.1 m/s is entered, one gets a length of l=2.82 m.</div><div style="text-align: justify;">This is about the length of a 2 m swimmer with extended arms.</div><div>So the longer you can glide with the extended arm the less wave resistance.<br />
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Swim styles<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-vsqKpMgDhCc/T9xgvQMcjWI/AAAAAAAAAs4/qEQ5ezobRCU/s1600/Tom+Daley+-+Swimming+Pool+-+Olympi+Training+-+GLL+Better+-+London.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="192" src="http://3.bp.blogspot.com/-vsqKpMgDhCc/T9xgvQMcjWI/AAAAAAAAAs4/qEQ5ezobRCU/s320/Tom+Daley+-+Swimming+Pool+-+Olympi+Training+-+GLL+Better+-+London.jpg" width="320" /></a></div>In competitive swimming, four major styles have been established.</div><div>The four main strokes in swimming are:</div><div><br />
Front Crawl<br />
Breaststroke<br />
Backstroke<br />
Butterfly<br />
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<span style="font-size: large;">The Front Crawl</span></div><div><br />
</div><div>The front crawl is a swimming stroke usually regarded as the fastest of the four front primary strokes.</div><div>It is one of two long axis strokes, the other one being the backstroke.</div><div>This style is sometimes referred to as the Australian crawl.<br />
For details of the stroke see images below<br />
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</div><div><a href="http://1.bp.blogspot.com/-rBB9vzWrH_o/T5WO-RClX0I/AAAAAAAAAj4/KvYHp0sBpzw/s1600/Freestyle_swimming2.gif" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="100" src="http://1.bp.blogspot.com/-rBB9vzWrH_o/T5WO-RClX0I/AAAAAAAAAj4/KvYHp0sBpzw/s200/Freestyle_swimming2.gif" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZWSU7mNi5UdjAwmifLpcfV48fF79_uMHRXk0z7fcQpN79LUuOoObJQ0q8NsA1-K0Vm94r1avd-otuqqmOisl39TUTNwfLTpliYmGqRjep-n_f7Ta7TLXrbo6jKG1M3IqF08aOeIjhyQ/s1600/Freestyle_swimming.gif" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZWSU7mNi5UdjAwmifLpcfV48fF79_uMHRXk0z7fcQpN79LUuOoObJQ0q8NsA1-K0Vm94r1avd-otuqqmOisl39TUTNwfLTpliYmGqRjep-n_f7Ta7TLXrbo6jKG1M3IqF08aOeIjhyQ/s200/Freestyle_swimming.gif" width="200" /></a></div><div style="text-align: center;"><b>Arm Movement</b></div><br />
The arm movement alternates from side to side. In other words, while one arm is pulling/pushing, the other arm is recovering. The arm strokes also provide most of the forward movement. The move can be separated into three parts: the downsweep, the insweep and the upsweep.<br />
From the initial position, the arm sinks slightly lower and the palm of the hand turns 45 degrees with the thumb side of the palm towards the bottom. This is called catching the water and prepares for the pull. The pull movement follows a semicircle, with the elbow higher than the hand, and the hand pointing towards the body center and downward. The semicircle ends in front of the chest at the beginning of the ribcage.<br />
The push pushes the palm backward through the water underneath the body at the beginning and at the side of the body at the end of the push.<br />
This pull and push is also known as the S-curve.<br />
Sometime after the beginning of the pull, the other arm begins its recovery. The recovery moves the elbow in a semicircle in a vertical plane in the swimming direction. The lower arm and the hand are completely relaxed and hang down from the elbow close to the water surface and close to the swimmer's body. The beginning of the recovery looks similar to pulling the hand out of the back pocket of a pair of pants, with the small finger upwards. Further into the recovery phase, the hand movement has been compared to pulling up a center zip on a wetsuit. The recovering hand moves forward, with the fingers trailing downward, just above the surface of the water. In the middle of the recovery one shoulder is rotated forward into the air while the other is pointing backwards to avoid drag due to the large frontal area which at this specific time is not covered by the arm. To rotate the shoulder, some twist their torso while others also rotate everything down to their feet.<br />
Beginners often make the mistake of not relaxing the arm during the recovery and of moving the hand too high and too far away from the body, in some cases even higher than the elbow. In these cases, drag and incidental muscle effort is increased at the expense of speed. Beginners often forget to use their shoulders to let the hand enter as far forward as possible. Some say the hand should enter the water thumb first, reducing drag through possible turbulence, others say the middle finger is first with the hand precisely bent down, giving thrust right from the start. At the beginning of the pull, the hand acts like a wing and is moved slower than the swimmer while at the end it acts like an oar and is moved faster than the swimmer.<br />
A recreational variation of front crawl involves only one arm moving at any one time, while the other arm rests and is stretched out at the front. This style is called a "catch up" stroke and requires more strength for swimming. This is because the hand is beginning the pull from a stationary position rather than a dynamic one. This style is slower than the regular front crawl and is rarely used competitively: however, it is often used for training purposes by swimmers, as it increases the body's awareness of being streamlined in the water. Total Immersion is a similar technique.<br />
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</div><div style="text-align: center;"><b>Leg Movement</b></div><div style="text-align: center;"><br />
</div>The leg movement in freestyle is called the flutter kick.<br />
The legs move alternately, with one leg kicking downward while the other leg moves upward. While the legs provide only a small part of the overall speed, they are important to stabilize the body position. This lack of balance is apparent when using a pull buoy to neutralize the leg action.<br />
The leg in the initial position bends very slightly at the knees, and then kicks the lower leg and the foot downwards similar to kicking a football. The legs may be bent inward (or occasionally outward) slightly. After the kick, the straight leg moves back up. A frequent mistake of beginners is to bend the legs too much or to kick too much out of the water.<br />
Ideally, there are 6 kicks per cycle, although it is also possible to use 8, 4, or even 2 kicks.<br />
When one arm is pushed down, the opposite leg needs to do a downward kick also, to fix the body orientation, because this happens shortly after the body rotation.<br />
Alternatively, (but not recomended for aerobic exercise) front crawl can also be swum with a butterfly (dolphin) kick, although this reduces the stability of the swimming position.<br />
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<b>Breathing</b><br />
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Normally, the face is in the water during front crawl with eyes looking at the lower part of the wall in front of the pool, with the waterline between the brow line and the hairline. Breaths are taken through the mouth by turning the head to the side of a recovering arm at the beginning of the recovery, and breathing in the triangle between the upper arm, lower arm, and the waterline. The swimmer's forward movement will cause a bow wave with a trough in the water surface near the ears. After turning the head, a breath can be taken in this trough without the need to move the mouth above the average water surface. A thin film of water running down the head can be blown away just before the intake. The head is rotated back at the end of the recovery and points down and forward again when the recovered hand enters the water. The swimmer breathes out through mouth and nose until the next breath. Breathing out through the nose may help to prevent water from entering the nose. Swimmers with allergies exacerbated by time in the pool should not expect exhaling through the nose to completely prevent intranasal irritation.<br />
Standard swimming calls for one breath every third arm recovery or every 1.5 cycles, alternating the sides for breathing. Some swimmers instead take a breath every cycle, i.e., every second arm recovery, breathing always to the same side. Most competition swimmers will breathe every other stroke, or once a cycle, to a preferred side. However some swimmers can breathe comfortably to both sides. Sprinters will often breathe a predetermined number of times in an entire race. Elite sprinters will breathe once or even no times during a fifty metre race. For a one hundred metre race sprinters will often breathe every four strokes, once every two cycles, or will start with every four strokes and finish with every two strokes.<br />
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<b>Body Movement</b><br />
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The body rotates about its long axis with every arm stroke so that the shoulder of the recovering arm is higher than the shoulder of the pushing/pulling arm. This makes the recovery much easier and reduces the need to turn the head to breathe. As one shoulder is out of the water, it reduces drag, and as it falls it aids the arm catching the water; as the other shoulder rises it aids the arm at end of the push to leave the water.<br />
Side-to-side movement is kept to a minimum: one of the main functions of the leg kick is to maintain the line of the body.<br />
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<span style="font-size: large;">The Breast Stroke</span><br />
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The breaststroke is a swimming style in which the swimmer is on his or her chest and the torso does not rotate. It is the most popular recreational style due to its stability and the ability to keep the head out of the water a large portion of the time. In most swimming classes, beginners learn either the breaststroke or the front crawl first. Since the breaststroke can be swum with the eyes almost always above water, it is important in lifesaving, as it allows the rescuer to approach the victim without losing sight of them. However, in competitive swimming, the breaststroke is regarded as one of the most difficult strokes, requiring comparable endurance and leg strength to other strokes. The stroke itself is the slowest of any competitive strokes and thought to be the oldest of all swimming strokes.<br />
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<b>Speed and ergonomics</b><br />
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Breaststroke is the slowest of the four official styles in competitive swimming. The fastest breaststrokers can swim about 1.57 metres per second. Although it is the slowest of the four competitive strokes, it is commonly agreed that it is by far the most difficult to do correctly[citation needed]. It is also often the hardest to teach to rising swimmers after butterfly due to the importance of timing and the coordination required to move the legs properly.<br />
In the breaststroke, the swimmer leans on the chest, arms breaking the surface of the water slightly, legs always underwater and the head underwater for the second half of the stroke. The kick is sometimes referred to as a "frog kick" because of the resemblance to the movement of a frog's hind legs; however, when done correctly it is more of a "whip kick" due to the whip-like motion that moves starting at the core down through the legs.<br />
The body is often at a steep angle to the forward movement, which slows down the swimmer more than any other style. Professional breaststrokers use abdominal muscles and hips to add extra power to the kick, although most do not perfect this technique until the collegiate level. This much faster form of breaststroke is referred to as "wave-action" breaststroke and fully incorporates the whip-kick.<br />
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<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJC3eMxPXBgixJnZfnLkLiPEWhUl-1u0PjNC-x2UNJUa0xqyXqiKYMGQS8uwynFbmBEs4TkLqqOmnUFwvNNjDbUj4wi1u4SshDtRvA4Ip5VOO67-xkeuwsiFCHZvFlUfGh6k5kHWHXF6k/s1600/Breaststroke3.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJC3eMxPXBgixJnZfnLkLiPEWhUl-1u0PjNC-x2UNJUa0xqyXqiKYMGQS8uwynFbmBEs4TkLqqOmnUFwvNNjDbUj4wi1u4SshDtRvA4Ip5VOO67-xkeuwsiFCHZvFlUfGh6k5kHWHXF6k/s200/Breaststroke3.gif" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZ7W5UvwcSz2dWBCDR90-sHnmmOVLeA6nVcXXdUWGr-69BVCbtLKYTgTdJ60Say0LjEMtaLeIBugE6U6nIISGhXKz9KIui4-FO_m15eQ67z1WhDEV-NXM9plJYx8K0rh2UtLtShCmSJ0/s1600/Breaststroke2.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZ7W5UvwcSz2dWBCDR90-sHnmmOVLeA6nVcXXdUWGr-69BVCbtLKYTgTdJ60Say0LjEMtaLeIBugE6U6nIISGhXKz9KIui4-FO_m15eQ67z1WhDEV-NXM9plJYx8K0rh2UtLtShCmSJ0/s200/Breaststroke2.gif" width="200" /></a><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggHOGl7mUL_IKzyWQCLxRgqHGvBxPM5tDHRrTuoiB6hwUVZmEkLlx-G8n6SJ0g4Seiq_pIL2aSXIGHX0d3e7aUJQb26oqFXvt8kDBGTmphw-DxxTE9l2qvoURMwqIUiKcVYHP_AolXD6Y/s1600/Breaststroke.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggHOGl7mUL_IKzyWQCLxRgqHGvBxPM5tDHRrTuoiB6hwUVZmEkLlx-G8n6SJ0g4Seiq_pIL2aSXIGHX0d3e7aUJQb26oqFXvt8kDBGTmphw-DxxTE9l2qvoURMwqIUiKcVYHP_AolXD6Y/s200/Breaststroke.gif" width="200" /></a></div><br />
<b>Arm Movement</b><br />
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There are three steps to the arm movement: outsweep, insweep, and recovery. The movement starts with the outsweep. From the initial position, the hands sink a little bit down and the palms face inward, and the hands rotate outward and move apart. During the outsweep the arms stay almost straight and parallel to the surface. The outsweep is followed by the insweep, where the hands point down and push the water backwards. The elbows stay in the horizontal plane through the shoulders. The hands push back until approximately the vertical plane through the shoulders. At the end of the insweep the hands come together with facing palms in front of the chest and the elbows are at the side at the body. In the recovery phase the hands are moved forward again into the initial position under water. The entire arm stroke starts slowly, increases speed to the peak arm movement speed in the insweep phase, and slows down again during recovery. The goal is to produce maximum thrust during the insweep phase, and minimum drag during the recovery phase.<br />
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<b>Leg Movement</b></div><div><br />
The leg movement, colloquially known as the "frog kick" or "whip kick", consists of two phases: bringing the feet into position for the thrust phase and the insweep phase. From the initial position with the legs stretched out backward, the feet are moved together towards the posterior, while the knees stay together. The knees should not sink too low, as this increases the drag. Then the feet point outward in preparation for the thrust phase. In the thrust phase, the legs are moved elliptically back to the initial position. During this movement, the knees are kept together. The legs move slower while bringing the legs into position for the thrust phase, and move very fast during the thrust phase. Again, the goal is produce maximum thrust during the in sweep phase, and minimum drag during the recovery phase. In the recovery phase the lower leg and the feet are in the wake of the upper leg, and the feet are pointed to the rear. In the thrust phase all three parts create their own wake, and the flat end of the feet acts like a hydrofoil aligned to give maximum forward thrust. The resulting drag coefficient (or more precisely the frontal area) is thus doubled in the thrust phase.<br />
A fit adult creates a wake. Drag due to a wake is Newtonian drag, increasing with the square of the velocity. For example if the relative speed between the water and the leg is twice as high on the thrust phase than on the recovery phase, the thrust is four times as high as the drag. Assuming the legs are recovered with a relative speed between leg and body which amounts to the same as the relative speed between water and body, the legs must be kicked back with five times the mean velocity of the swimmer. This limits the top speed. Both effects together, velocity and frontal area, yield a thrust-to-drag ratio of 8 for the legs.<br />
Breaststroke can also be swum with the dolphin kick in butterfly.</div><div>Humans have strong muscles in the legs and would need swim fins (like a frog) to bring all their power into the water and stand with the sole of the feet on the water. Rather the leg grabs almost as much water as the foot and a small amount of water is accelerated to high kinetic energy, but not much impulse is transferred. The toes are bent, the feet point 45° outwards, the sole points backwards, to mimic a hydrofoil. While closing in a V shape to the rear a small “lifting” force can be felt. Unlike in the other kicks, the joints are moved into extrema. Before the kick the knee is maximally bent and the upper leg is rotating along its axis to its extreme outer position and the lower leg is twisted to extreme, at the end of the kick the ankles are maximally turned to the inside so that the soles clap together to achieve a nozzle effect like in a jelly fish. Therefore training involves getting flexible in addition to fitness and precision.</div><br />
<b>Breathing</b><br />
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The easiest way to breathe during breaststroke is to let the head follow the spine. When your elbows have reached the line of your eye and have begun to rise, your head starts to lift. If you use your high elbows as a hinge for the inward sweep of your hands and forearms, you'll create the leverage you need to use your abdominal muscles to bring your hips forward. When your hips move forward, your chest, shoulders and upper back will automatically lift up. Breathing is usually done during the beginning of the insweep phase of the arms, and the swimmer breathes in ideally through the mouth. The swimmer breathes out through mouth and nose during the recovery and gliding phase.<br />
Recreational swimmers often keep their head above water at all times when they swim breaststroke, but this is not recommended for aerobic exercise.</div><br />
<b>Body Movement</b><br />
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The movement starts in the initial position with the body completely straight, body movement is coordinated such that the legs are ready for the thrust phase while the arms are halfway through the insweep, and the head is out of the water for breathing. In this position the body has also the largest angle to the horizontal. The arms are recovered during the thrust phase of the legs. After the stroke the body is kept in the initial position for some time to utilize the gliding phase. Depending on the distance and fitness the duration of this gliding phase varies. Usually the gliding phase is shorter during sprints than during long distance swimming. The gliding phase is also longer during the underwater stroke after the start and each turn. However, the gliding phase is usually the longest phase in one entire cycle of breaststroke.<br />
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Backstroke and Butterfly are not recommended for your aerobic training<br />
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<div class="separator" style="clear: both; text-align: center;"></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-71366599615566350372012-04-25T08:17:00.015-07:002012-07-08T17:13:50.503-07:00Train Like an Olympian - Exercise<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-yK78dgpwMbk/T6ZQVo81wMI/AAAAAAAAAXw/pqWaFfeMNOI/s1600/Exercise+-+Logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-yK78dgpwMbk/T6ZQVo81wMI/AAAAAAAAAXw/pqWaFfeMNOI/s200/Exercise+-+Logo.png" width="200" /></a></div><div style="text-align: center;"><div class="separator" style="clear: both;"></div><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">EXERCISE</span></div><div style="text-align: center;"><span style="text-align: justify;"><br />
</span></div><div><div style="text-align: center;"><span style="text-align: justify;"><b>To produce the lithe, lean, well-muscled and toned body that you desire you must undertake both aerobic and resistance training.</b></span><br />
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</b></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-HC_zdk-fP3g/T6ZQvfky2sI/AAAAAAAAAX4/_NyAB_fO_Sk/s1600/Swimmer+-+Logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-HC_zdk-fP3g/T6ZQvfky2sI/AAAAAAAAAX4/_NyAB_fO_Sk/s200/Swimmer+-+Logo.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div></div><div style="text-align: justify;"><div style="text-align: center;"><span style="font-size: large;">Aerobic Exercise</span></div></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.</div><div style="text-align: justify;">Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.</div><div style="text-align: justify;">Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.</div><div style="text-align: justify;">Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples.</div><div style="text-align: justify;">The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.</div><div style="text-align: justify;">In most conditions, anaerobic exercise occurs simultaneously with aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity.</div><div style="text-align: justify;">What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.</div><div style="text-align: justify;">Among the recognized benefits of doing regular aerobic exercise are:</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs</div><div style="text-align: justify;">Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning</div><div style="text-align: justify;">Strengthening muscles throughout the body</div><div style="text-align: justify;">Improving circulation efficiency and reducing blood pressure</div><div style="text-align: justify;">Increasing the total number of red blood cells in the body, facilitating transport of oxygen</div><div style="text-align: justify;">Improved mental health, including reducing stress and lowering the incidence of depression</div><div style="text-align: justify;">Reducing the risk for diabetes.</div><div style="text-align: justify;">Burns body fat, while building leaner muscle.</div><div style="text-align: justify;"><br />
</div><div><div style="text-align: justify;">The best possible form of aerobic exercise is swimming, which is very sparing on the joints, and if you are unable to swim, then this would be a good time to learn.<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-hDfa1g4EfLw/T6ZRJlVtfwI/AAAAAAAAAYA/NFh119hVF5Q/s1600/Swimming+-+Logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-hDfa1g4EfLw/T6ZRJlVtfwI/AAAAAAAAAYA/NFh119hVF5Q/s200/Swimming+-+Logo.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-swimming.html" target="_blank">SWIMMING</a></span></div><br />
<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-nVmO-Rh5-Vs/T9xjEt5w1HI/AAAAAAAAAto/ADy6gJqymc4/s1600/Tom+Daley+-+Swimming+Pool+-+Olympic+Exerise+-+DLL+Better+-+London.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="210" src="http://4.bp.blogspot.com/-nVmO-Rh5-Vs/T9xjEt5w1HI/AAAAAAAAAto/ADy6gJqymc4/s320/Tom+Daley+-+Swimming+Pool+-+Olympic+Exerise+-+DLL+Better+-+London.jpg" width="320" /></a></div>In order to combine aerobic with resistance exercise it's a good idea to choose a leisure centre (GLL/Better in London are NOT recommended) which has a good pool.</div><div style="text-align: justify;">Anyone with a history of cardio-vascular disease should be very careful about swimming.</div><div style="text-align: justify;">If you haven't swum for some time, take it very easy to begin with.</div><div style="text-align: justify;">Any style is satisfactory, although the Butterfly (Fly) or Dolphin Crawl are not recommended except for the experienced.</div><div style="text-align: justify;">Speed is not essential. The object of the exercise is to raise the rate of respiration, and the heart rate, for an extended period - but begin very slowly for short periods, taking regular rests.</div><div style="text-align: justify;">When you can swim for 30 minutes without too much trouble consider using 'swimming gloves' <span style="text-align: left;">(available from </span><a href="http://myworld.ebay.co.uk/mcasmith2002" style="text-align: left;">http://myworld.ebay.co.uk/mcasmith2002</a><span style="text-align: left;">).</span></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-kKbwNJSymCc/T6ZRbrU3_sI/AAAAAAAAAYI/NAvST3cO470/s1600/Aqua+Sphere+Swimming+Glove.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/-kKbwNJSymCc/T6ZRbrU3_sI/AAAAAAAAAYI/NAvST3cO470/s200/Aqua+Sphere+Swimming+Glove.png" width="200" /></a></div>Swimmers wear gloves during training to increase water resistance, with the webbed fingers spreading wide to create more drag.</div><div style="text-align: justify;">The added resistance provides more work for the upper body, giving the shoulders, arms, chest and back an intense workout and toning muscles well beyond normal swimming.</div><div style="text-align: justify;">Even the legs are forced to kick harder to propel the body, toning the thighs, hamstrings and calves.</div><div style="text-align: justify;"><a href="http://3.bp.blogspot.com/-0nFU6iDgeyI/T6ZRqGOP5DI/AAAAAAAAAYQ/P1O469V3hTI/s1600/Keifer+-+Swimming+Wrist+Weights.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="191" src="http://3.bp.blogspot.com/-0nFU6iDgeyI/T6ZRqGOP5DI/AAAAAAAAAYQ/P1O469V3hTI/s200/Keifer+-+Swimming+Wrist+Weights.png" width="200" /></a>Training with swim gloves builds strength and, in turn, improves a person's swimming stroke, creating smoother movement and enhanced technique for better in-pool performance.<br />
<br />
<div><div style="text-align: left;">Aside from strengthening muscles, swimming gloves force the entire body to work harder to fight through the added water resistance, intensifying an already effective aerobic workout.</div></div><div><div style="text-align: left;">Sustained training with swim gloves will result in increased endurance, since the body's cardiovascular system adapts to the stress placed on it due to the fierce resistance.</div></div><div><div style="text-align: left;">Once it is possible to swim comfortably with swimming gloves, the next step is to use wrist weights (available from <a href="http://myworld.ebay.co.uk/mcasmith2002">http://myworld.ebay.co.uk/mcasmith2002</a>).</div></div></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: justify;"><div style="text-align: left;"><br />
</div></div><div style="text-align: justify;">These can, at a later date, be combined with swimming gloves to increase the workload while swimming.</div><div style="text-align: justify;">One of the main advantages of using these aids is that they can dramatically reduce the time spent in the pool - after all you have better things to do that swim up and down your local leisure centre pool for hours on end.</div><div style="text-align: justify;">This high intensity aerobic pool work out will do wonders for your cardio-vascular efficiency, and will ensure good 'definition' and excellent shape for the muscles that you will be building in the gym.</div><br />
<span style="font-size: large;">What to Wear in the Pool</span><br />
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<br />
<div style="text-align: justify;"><i><b>What you wear when you exercise is extremely important.</b></i><br />
<i><b>It is part of your mental preparation for your workout.</b></i><br />
<i><b>You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.</b></i><br />
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</i><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-VN3y1vnpGoI/T6ZToGTz1NI/AAAAAAAAAaI/5c-KmS0MQu0/s1600/Ladies+Body+Skin+-+Swimming.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-VN3y1vnpGoI/T6ZToGTz1NI/AAAAAAAAAaI/5c-KmS0MQu0/s200/Ladies+Body+Skin+-+Swimming.png" width="70" /></a></div><a href="http://2.bp.blogspot.com/-wTjiQLR4ZYE/T6ZTamT6s9I/AAAAAAAAAaA/L2fY2154H9I/s1600/Ladies+Speedo+Swimwear.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-wTjiQLR4ZYE/T6ZTamT6s9I/AAAAAAAAAaA/L2fY2154H9I/s200/Ladies+Speedo+Swimwear.png" width="127" /></a>For the ladies - DO NOT wear a bikini.<br />
Bikinis are for sunbathing - not exercising.</div><div style="text-align: justify;">Real athletes (and you will be a real athlete) wear professional gear.</div><div style="text-align: justify;">For ladies the premier label is, of course, Speedo, who produce well designed professional swimsuits</div><div style="text-align: justify;">For that really professional look there is a 'body skin' which is a cover-all ladies swimsuit which manages to be devastatingly attractive, while also being practical and extremely efficient in the pool.</div><div style="text-align: justify;">This style of ladies swimwear is also highly suitable for ladies who have to consider religious sensibilities when undertaking pool-based exercise.</div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-CwCEPEvJ7MM/T6ZUZ5jrc7I/AAAAAAAAAao/L7ICtmxJ7r8/s1600/Swim+jammers.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-CwCEPEvJ7MM/T6ZUZ5jrc7I/AAAAAAAAAao/L7ICtmxJ7r8/s200/Swim+jammers.png" width="168" /></a></div>DO NOT Wear floppy so-called 'board shorts' (you are not surfing), which are probably more suitable for gardening </div><div style="text-align: justify;">'Jammers' are acceptable (A jammer is a style of swimsuit used mainly in competition to obtain speed advantages.</div><div style="text-align: justify;">They are made of nylon and lycra/spandex material and have a form fitting design to reduce water resistance.</div><div style="text-align: justify;">They provide moderate coverage from the mid-waist to the area above the knee, somewhat resembling cycling shorts or compression shorts worn by many athletes.<br />
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</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-vvPzlC-ShMo/T6ZUPZX8faI/AAAAAAAAAag/_cCleM7LKrc/s1600/Speedo+Mens+Legskins.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-vvPzlC-ShMo/T6ZUPZX8faI/AAAAAAAAAag/_cCleM7LKrc/s200/Speedo+Mens+Legskins.png" width="97" /></a></div>It is wise to wear a swimmer's 'jock-strap' or thong underneath Jammers.</div><div style="text-align: justify;">They provide greater leg coverage than swim briefs and square leg suits, although they also have slightly more water resistance.) (available from <a href="http://myworld.ebay.co.uk/directsnowequipment">http://myworld.ebay.co.uk/directsnowequipment</a>)</div><br />
<div style="text-align: justify;"><br />
<div style="text-align: left;">More professional swimwear for men and boys are 'leg-skins'. (A Leg-skin is a type of competitive swimwear worn by male swimmers.</div><br />
<div style="text-align: left;">Most leg-skins (available from <a href="http://stores.ebay.co.uk/zetessports">http://stores.ebay.co.uk/zetessports</a>) are made of technologically advanced lycra-based fabrics designed to hug the body tightly and provide increased speed and decreased drag resistance in the water.</div></div><div style="text-align: justify;"><div style="text-align: left;">The leg-skin covers from the swimmer's mid-waist to his ankle and resembles leggings.</div></div><div style="text-align: justify;"><br />
<div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Sp_hNLJT6xw/T6ZUsxSSX0I/AAAAAAAAAa4/qEZkoizEIcc/s1600/Toot+Japan+Cut+Bikini+Brief.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-Sp_hNLJT6xw/T6ZUsxSSX0I/AAAAAAAAAa4/qEZkoizEIcc/s200/Toot+Japan+Cut+Bikini+Brief.png" width="145" /></a></div><a href="http://4.bp.blogspot.com/-PxsZ4A3w0Do/T6ZUk2QyNxI/AAAAAAAAAaw/okncv99L2v4/s1600/Tom+Daley+Wearing+Speedos.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-PxsZ4A3w0Do/T6ZUk2QyNxI/AAAAAAAAAaw/okncv99L2v4/s200/Tom+Daley+Wearing+Speedos.png" width="152" /></a>The disadvantages of leg-skins is that they are difficult to put on, and are also very, very expensive.</div></div><div style="text-align: justify;"><div style="text-align: left;">Leg-skins also benefit from the wearing of a swimmers 'jock-strap' or thong underneath (available from <a href="http://stores.ebay.co.uk/2011dress">http://stores.ebay.co.uk/2011dress</a>).<br />
<br />
</div></div><div style="text-align: justify;"><div style="text-align: left;">For the daring (a good physique is essential, so perhaps these can be invested in when your training begins to show results), the most comfortable and efficient swimwear are 'Japan-cut' bikini briefs as produced by Toot (available from <a href="http://myworld.ebay.co.uk/youcaiyun2010/">http://myworld.ebay.co.uk/youcaiyun2010/</a>), Speedo (see Tom Daley) and Arena (available from <a href="http://stores.ebay.co.uk/briefstory">http://stores.ebay.co.uk/briefstory</a>).</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5fUIZGRIULO2R_ry22Kds43KcQnDG24U_72y6OAleMscgxJ0dKcGhCNe1jkOu8UPiqA4enF8L74rtqkH0ZdCJR7iTTL-wsWMX3RpfFMBjXIC6uuA_B0fFcGsrwv_WW_wzp7A99e46F8/s1600/yingfa+mirror+swim+goggles+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5fUIZGRIULO2R_ry22Kds43KcQnDG24U_72y6OAleMscgxJ0dKcGhCNe1jkOu8UPiqA4enF8L74rtqkH0ZdCJR7iTTL-wsWMX3RpfFMBjXIC6uuA_B0fFcGsrwv_WW_wzp7A99e46F8/s200/yingfa+mirror+swim+goggles+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: left;">Swim goggles are absolutely essential for long periods in the pool, especially if you swim front crawl.</div><div style="text-align: left;">DO NOT use Speedo as they are expensive considering they often leak and 'mist up'.</div><div style="text-align: left;">The best, and most comfortable swim goggles are made by the Chinese company Yingfa.</div><div style="text-align: left;">Their best, and most expensive goggles have mirror lens coatings which make them look very stylish (available from <a href="http://myworld.ebay.co.uk/shuke708">http://myworld.ebay.co.uk/shuke708</a>).</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWtWAmWWxQjuNhQGt2CrQ1oRmtO-D1oFTcdKM9Yf-xjXQBbWyMbHTIFGTHv1RVoeHN8M25vrbjV73YH5Rt7iHj-3H2rOLMXmWpHsrusu03A7adrhPBkZKOplmueJ1p8qskb1lv2rxytg/s1600/Speedo+Aquabeat+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWtWAmWWxQjuNhQGt2CrQ1oRmtO-D1oFTcdKM9Yf-xjXQBbWyMbHTIFGTHv1RVoeHN8M25vrbjV73YH5Rt7iHj-3H2rOLMXmWpHsrusu03A7adrhPBkZKOplmueJ1p8qskb1lv2rxytg/s200/Speedo+Aquabeat+-+Fitness+for+You.png" width="200" /></a></div><br />
Of course swimming up and down the pool can get a little boring.<br />
Technology, however, can come to your aid.<br />
To alleviate your boredom Speedo have designed their revolutionary underwater MP3 player, which will keep you happily entertained with your favourite music for nine hours - not that we suggest that you spend that long in the pool.<br />
(available from <a href="http://stores.ebay.co.uk/Underwater-Electronics-Shop">http://stores.ebay.co.uk/Underwater-Electronics-Shop</a>)</div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjthhVYytGjUGxny-ivvwwJduj_XrVo0qKM9ms_7AsBxbut3jKRgus7Vo5lZoCAhJxOSadeL2Va78V0rWu37DNtXMUxOItTcffHkCQEWMe4YDGdCHdxfU_TSDzdeo_UrHhuNJQDitbcalg/s1600/Weights+-+GLL+Better.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjthhVYytGjUGxny-ivvwwJduj_XrVo0qKM9ms_7AsBxbut3jKRgus7Vo5lZoCAhJxOSadeL2Va78V0rWu37DNtXMUxOItTcffHkCQEWMe4YDGdCHdxfU_TSDzdeo_UrHhuNJQDitbcalg/s200/Weights+-+GLL+Better.png" width="200" /></a></div></div><div style="text-align: justify;"><div style="text-align: center;"><span style="font-size: large;">Resistance Training</span></div></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).</div><div style="text-align: justify;">Exercises are isotonic if a body part is moving against the force.</div><div style="text-align: justify;">Exercises are isometric if a body part is holding still against the force.</div><div style="text-align: justify;">Resistance exercise is used to develop the strength and size of skeletal muscles.</div><div style="text-align: justify;">Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.</div><div style="text-align: justify;">The goal of resistance training is to gradually and progressively overload the musculature system so it gets stronger.</div><div class="separator" style="clear: both; text-align: center;"></div><div>Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxgorSV1yAD8tKUFui-_Gj9H1lsWMEQ4Li1_JPmyzv7HanPFTlzibwYzijRbKw9wuhirzU_eVInSXxm7wvStB9P4wX0wbdFAO2AdnpDYQnYyERKOKv1bwddZbzA3Ap6PjC4HiZ6hVpI/s1600/Weight+Room+-+GLL+Better.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxgorSV1yAD8tKUFui-_Gj9H1lsWMEQ4Li1_JPmyzv7HanPFTlzibwYzijRbKw9wuhirzU_eVInSXxm7wvStB9P4wX0wbdFAO2AdnpDYQnYyERKOKv1bwddZbzA3Ap6PjC4HiZ6hVpI/s200/Weight+Room+-+GLL+Better.png" width="200" /></a></div><div><div style="text-align: center;"><span style="font-size: large;">Choosing a Gym</span></div><br />
You can only train as well as your gym facilities and equipment will allow.<br />
This Blog is produced in London, and will therefore make particular reference to gym facilities to be found in London.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-UIAraSq812U/T_ohA2ZQ4kI/AAAAAAAAA-M/PEIqV1ytOUc/s1600/GLL_-_the+feel+good+place+-+Eltham+-+London+-+Ella+Gosden+.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="183" src="http://3.bp.blogspot.com/-UIAraSq812U/T_ohA2ZQ4kI/AAAAAAAAA-M/PEIqV1ytOUc/s200/GLL_-_the+feel+good+place+-+Eltham+-+London+-+Ella+Gosden+.png" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4rcYMyXpTifM3S6rS6jxILbyAXId2DZoJ3EKYAow07WtWpCjL4zwMweudUPl0UeEOfP2alDmIz7WU6FWGe1yu7Pr9zT088hySgVxxN8u0fZglyCY6pBp7GcOnuZg6jeylYIf04geAwA/s1600/GLL+Logo.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB4rcYMyXpTifM3S6rS6jxILbyAXId2DZoJ3EKYAow07WtWpCjL4zwMweudUPl0UeEOfP2alDmIz7WU6FWGe1yu7Pr9zT088hySgVxxN8u0fZglyCY6pBp7GcOnuZg6jeylYIf04geAwA/s200/GLL+Logo.png" width="200" /></a>Unfortunately, London has, in recent years, been dominated by the company GLL (the initials originally stood for Greenwich Leisure Limited but the charitable leisure and fitness group has expanded its influence well beyond the confines of the Royal Borough of Greenwich - and now includes Barnet, Bexley Heath, Camden, Crystal Palace, Ealing, Greenwich,Hackney, Hammersmith and Harrow, Hillingdon, Kensington and Chelsea, Fulham, Lambeth, Lewisham, Merton, Lewisham, Tower Hamlets, Waltham Forrest, Westminster,Epsom and Yewell, Reigate and Banstead,).<br />
<a href="http://3.bp.blogspot.com/-tTztrHMrCag/T5M6uxSbsnI/AAAAAAAAATI/955F7YhNCK0/s1600/Warning+Sign+2+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-tTztrHMrCag/T5M6uxSbsnI/AAAAAAAAATI/955F7YhNCK0/s1600/Warning+Sign+2+-+Fitness+for+You.png" /></a>GLL, undoubtedly because of its bad reputation, has now changed it's name to 'Better' (better than what or who, one may ask), with the slogan 'the feel good place' (the appalling design of their web page is a good indicator of their general 'lack-lustre' performance).<br />
<a href="http://3.bp.blogspot.com/-GPfhhqelXxI/T_ohU6Hii3I/AAAAAAAAA-Y/cAWNrI_MI_4/s1600/GLL+-+better+for+everyone+-+Eltham+-+London+-+Ella+Gosden.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="183" src="http://3.bp.blogspot.com/-GPfhhqelXxI/T_ohU6Hii3I/AAAAAAAAA-Y/cAWNrI_MI_4/s200/GLL+-+better+for+everyone+-+Eltham+-+London+-+Ella+Gosden.png" width="200" /></a><br />
The group uses inferior exercise equipment, in poorly maintained premises, with under-qualified and badly motivated staff, and under-trained, incompetent managers, and your are advised to avoid these establishments if the wish to successfully achieve your aim to develop a perfect physique.<br />
There are, fortunately, many other Local Authority related, and private gym facilities in the London area that provide excellent facilities and high quality equipment, and employ well-qualified and enthusiastic staff.<br />
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<span style="font-size: large;">The Good Gym</span><br />
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In a good gym you should find pleasant, well-qualified and helpful staff, - and not just on the day they show you round - ask other gym members who have used the gym for a long period about the level of staff competence.<br />
More important is the gym equipment - you can only train as well as the equipment will allow - so it must be of the highest standard and best design.<br />
If you are in a good gym (NOT a GLL/Better Gym) you will see some of the equipment shown here.<br />
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<div style="text-align: center;"><b>This is top of the range equipment which will enable you to achieve maximum results.</b></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUqNLK9EDcHK3zZdOv5Cf1cwLwwPypTpXkdItQqQ2KjSYQZBZ5HHbm3G_W4nG9OrUKw4XBGRyRqlEt-OCDthjkS_861VHFNKOU588nIVyJaiApIR1OQfjqgEHJq52nFsTbBuB0KkPna4/s1600/Gym+Equipment+2+-+Life+Fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUqNLK9EDcHK3zZdOv5Cf1cwLwwPypTpXkdItQqQ2KjSYQZBZ5HHbm3G_W4nG9OrUKw4XBGRyRqlEt-OCDthjkS_861VHFNKOU588nIVyJaiApIR1OQfjqgEHJq52nFsTbBuB0KkPna4/s640/Gym+Equipment+2+-+Life+Fitness.png" width="640" /></a></div><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWoEXMSIrRN8arTM8f8_nhvFwVVTdl45CBY7_IMwoG44oOZjjzamFo3wQ9A5T2rpNFpjfiy0jklXE0qetVaQNNjTxvzBkYUVKO2EgcnuKX1YwUfO28SRWJsHk5v7j9-TIxiWLUku2YJY/s1600/Free+Weights+-+Dumbbell+Rack+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWoEXMSIrRN8arTM8f8_nhvFwVVTdl45CBY7_IMwoG44oOZjjzamFo3wQ9A5T2rpNFpjfiy0jklXE0qetVaQNNjTxvzBkYUVKO2EgcnuKX1YwUfO28SRWJsHk5v7j9-TIxiWLUku2YJY/s200/Free+Weights+-+Dumbbell+Rack+-+Fitness+for+You.png" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoXk1ZEqd5jfVSpfIJvu9q-VMAbgZSEq0auKoMsMgxCgtnm9vPyolccOYj6Ux0pjVA7J0QSjWSSU2EsLVwYlC2uwHhWWVkTtgbJ-dpgMsE_Vo3eX2mO5pB3szD88GTX4dNwkvbrjeeBM/s1600/Barbell+Rack+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoXk1ZEqd5jfVSpfIJvu9q-VMAbgZSEq0auKoMsMgxCgtnm9vPyolccOYj6Ux0pjVA7J0QSjWSSU2EsLVwYlC2uwHhWWVkTtgbJ-dpgMsE_Vo3eX2mO5pB3szD88GTX4dNwkvbrjeeBM/s200/Barbell+Rack+-+Fitness+for+You.png" width="200" /></a>You should also see a wide variety of 'free weights'.</div><div>'Free weight' are basically barbells and dumbbells, as opposed to plate-stacked machines (illustrated above).</div><div><div>'Free weights', however, require some considerable skill if they are to be used safely and correctly, and there is a far greater possibility of injury, (particularly to the spinal vertebrae) when used by novices.<br />
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</div><br />
<div><b><span style="font-size: large;">Exercise Machines</span></b><br />
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<b>Stack Machines</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUcirtYugyeHvDwyYY4HAdojF3oVX4qAznxnlG_QYth0_qCvbyqGLTZ7s12wAvrYW2dNUL4pQ9Eed9fMMZxCJguqOA93mCN3uaWw8B7WWIZ0mxUsSNI5sno3Va-SPoTyZg6vsl5SEIFN0/s1600/Weight+Stack+-+Fitness+for+You.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUcirtYugyeHvDwyYY4HAdojF3oVX4qAznxnlG_QYth0_qCvbyqGLTZ7s12wAvrYW2dNUL4pQ9Eed9fMMZxCJguqOA93mCN3uaWw8B7WWIZ0mxUsSNI5sno3Va-SPoTyZg6vsl5SEIFN0/s200/Weight+Stack+-+Fitness+for+You.JPG" width="100" /></a></div><br />
<div style="text-align: justify;">A stack machine—also called a stack or rack—has a set of massive rectangular plates that are pierced by a vertical bar which has holes drilled in it to accept a pin.</div><div style="text-align: justify;">Each of the plates has a channel on its underside that aligns with one of the holes.</div><div style="text-align: justify;">When the pin is inserted through the channel into the hole, all of the plates above the pin rest upon it, and are lifted when the bar rises.</div><div style="text-align: justify;">The plates below do not rise. This allows the same machine to provide several levels of resistance over the same range of motion with an adjustment that requires very little force to accomplish in itself.</div><div style="text-align: justify;">The means of lifting the bar varies.</div><div style="text-align: justify;">Some machines have a roller at the top of the bar that sits on a lever.</div><div style="text-align: justify;">When the lever is raised the bar can go up and the roller moves along the lever, allowing the bar to stay vertical.</div><div style="text-align: justify;">On some machines the bar is attached to a hinge on the lever, which causes swaying in the bar and the plates as the lever goes up and down.</div><div style="text-align: justify;">On other machines the bar is attached to a cable or belt, which runs through pulleys or over a wheel.</div><div style="text-align: justify;">The other end of the cable will either be a handle or strap that the user holds or wraps around some body part, or will be attached to a lever, adding further simple machines to the mechanical chain.</div><div style="text-align: justify;">Usually, each plate is marked with a number.</div><div style="text-align: justify;">On some machines these numbers give the actual weight of the plate and those above it.</div><div style="text-align: justify;">On some, the number gives the force at the user's actuation point with the machine.</div><div style="text-align: justify;">And on some machines the number is simply an index counting the number of plates being lifted.</div><div style="text-align: justify;">The early Nautilus machines were a combination of lever and cable machines. They also had optional, fixed elements such as a chinning bar.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><b>Plate-loaded Machines</b></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Plate-loaded machines (such as the Smith machine) use standard barbell plates instead of captive stacks of plates.</div><div style="text-align: justify;">They combine a bar-end on which to hang the plates with a number of simple machines to convey the force to the user.</div><div style="text-align: justify;">The plate-loaded machines will often have a very high mechanical advantage, due to the need to make room for large plates over a large range of motion following a path that causes them to converge at one end or the other. Also, the motion will generally not be vertical, and the net resistance is equal to the cosine of the angle at which it is moving relative to vertical.</div><div style="text-align: justify;">For example, consider an incline press machine that is a single-lever machine that has the plates halfway up the lever from the handles to the fulcrum, and begins moving the plates at a 45-degree angle from vertical.</div><div style="text-align: justify;">The lever will provide a leverage advantage of 2:1, and the incline will have an advantage of 1:√2/2, for a net mechanical advantage of (4/√2):1 ≈ 2.8:1. Thus 50 kg (~491 N) of plates will apply to the user only an equaling weight of 18 kg or a force of ~174 N at the beginning of the motion.</div><div style="text-align: justify;">On the other end of the spectrum may be a bent-over-row machine that is designed with the user's grip between the plates and the fulcrum.</div><div>This amplifies the force needed by the user relative to the weight of the plates.<br />
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<b>Cable Machine</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s1600/Cable+Station+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCn49a5cUTkiUj6wJLNtkPp8BhyphenhyphenHPv0vUsYlYHmnbGGebk7JP_JJ8EJLO3_gnrm1lKR2Y_LEL6qY6slIJ1UNz0teVLe2wRRvDnuzyJvADXfLnCBTUvctWwVc6XtycxUDTIjAlrzROv6lw/s200/Cable+Station+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: justify;">A cable machine is an item of equipment used in weight training or functional training.</div><div style="text-align: justify;">It consists of a rectangular, vertically-oriented steel frame about 3 metres wide and 2 metres high, with a weight stack at each end.</div><div style="text-align: justify;">The cables that connect the handles to the weight stacks run through adjustable pulleys that can be fixed at any height. This allows a variety of exercises to be performed on the apparatus.</div><div style="text-align: justify;">One end of the cable is attached to a perforated steel bar that runs down the centre of the weight stack.</div><div style="text-align: justify;">To select the desired amount of resistance, move the metal pin into the labelled hole in the weight stack.</div><div style="text-align: justify;">The other end of the cable forms a loop, which allows the user to attach the appropriate handle for the exercise.</div><div>Most cable machines have a minimum of 20 pounds (~9 kilograms) of resistance in order to counter-balance the weight of the typical attachment.<br />
<br />
<b>Leg Press Machine</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s1600/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDlEtn-E-OEEYI_51HHWxDm2RzG-EHWbwEMbTCd-EtpQjU_abXBVo2FS-GMJ0v_nZEqlyWzgA5pytEDtxF1pC14XhF3AzJ4HueoETUL7Kp6cpx4q0R4i2r4H0ghVqaT0FAC1GEFqI_1o/s200/Linear+Plate+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a></div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s1600/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Y5njoPb94JwVG-MY6mpRWVDVvt8sFKZiSKcO6D_fE6h_r77x2wbo-BGXqzhQQRstPem31rhdY4UDtW4AUpwzNA8jdrnQT2V9j0pr85ZPcMqTp0SDBb6VwPNxeLD8o7S1c8TyJiSnqjk/s200/Life+Fitness+Stack+Loaded+Leg+Press+-+Fitness+for+You.jpg" width="200" /></a>The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise.</div><div style="text-align: justify;">The leg press can be used to evaluate an athlete's overall lower body strength (from knee joint to hip and partially ankle extensors as well).</div><div style="text-align: justify;">Using the diagonal sled-type leg press machine.</div><div style="text-align: justify;">There are two main types of leg press:</div><div style="text-align: justify;">The diagonal or vertical 'sled' type leg press.</div><div style="text-align: justify;">Weight disks (plates) are attached directly to the sled, which is mounted on rails.</div><div style="text-align: justify;">The user sits below the sled and pushes it upward with their feet.</div><div style="text-align: justify;">These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight.</div><div style="text-align: justify;">The 'cable' type leg press, or 'seated leg press'.</div><div style="text-align: justify;">The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.<br />
<br />
</div></div></div><div style="text-align: justify;"><b>The Smith Machine</b></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s1600/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOQxdJGZr8ky1fPEmxCMpZKXF0puRwiw1se-W5kw0LDPGFJxt09uZu7gdggMnVuGdB73i6Z4RiUTw3203Lomi2VsJcxOcXXeTJavscCLWZxHe7EfhXCGAhLiIQgrVwMZsy_c0tRoDL5mM/s200/Bench+Rack+Smith+Machine+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: justify;">The Smith machine is a piece of equipment used in weight training - and is highly recommended as it allows heavy weights to be used in complete safety.</div><div style="text-align: justify;">It consists of a barbell that is fixed within steel rails, allowing only vertical movement.</div><div style="text-align: justify;">New variations allow a small amount of forward and backward movement.</div><div style="text-align: justify;">A Smith machine often includes a weight rack in the base to help stabilise it.</div><div style="text-align: justify;">Some Smith machines have the barbell counterbalanced.</div><div style="text-align: justify;">The machine can be used for a wide variety of exercises.</div><div style="text-align: justify;">When selecting a gym you should ensure that a Smith machine is included in the equipment provided - if not, choose another gym - (this item of equipment is NOT usually found in GLL/Better gyms).</div><br />
<b>Benefits of the Smith Machine</b><br />
<br />
Behind each vertical post (runner) is a series of slots on which the barbell can be hooked.<br />
This means that unlike an ordinary barbell, the Smith machine need not be re-racked after a set of repetitions: it can be secured at any point.<br />
This makes it safer for those who weight train without a spotter, as one only needs to twist his/her wrist in order to lock the barbell in place in the event that the weight becomes too great.<br />
Most models also incorporate blocks, pegs, or other devices which can be adjusted to automatically stop the barbell at a predetermined minimum height. This further increases the safety factor.<br />
Because it cannot fall forwards, backwards or sideways, a Smith machine is considered safer to use than an ordinary barbell.<br />
Since the weight does not need to be stabilized, this can allow unstable lifters to lift more weight.</div><div><br />
</div><div><b><span style="font-size: large;">Conclusion</span></b></div><div><br />
There are numerous other machines, which are shown in the sections on Upper and Lower Body Exercises.<br />
While some traditional body-builders wrongly belittle the use of weight-training machines, they are to be highly recommended, mainly because they 'spare' the joints and are generally very safe to use.<br />
<div style="text-align: justify;">They also build muscle very quickly and effectively because they are specifically designed to<b> exert maximum resistance</b> over a <b>full range of movement.</b></div><div style="text-align: justify;"><br />
</div></div><br />
<span style="font-size: large;">How to Begin</span><br />
<br />
Any good Gym will give you a induction session with a gym instructor, (this should be free of charge).<br />
Basically you will simply be shown how to set up the machines, and how to use them - and perhaps, if you are lucky, how to perform some basic 'free weights' exercises.<br />
<br />
<span style="font-size: large;">What to Wear in the Gym</span><br />
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<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmpHe6SpdwSXYE7bVL9kZ-YwrRalEtXhPllmrE0gHiqrJHZRf3yP27n1FBlc1weu_Tn0TTIUCVlWhS6602UAcN43kCRm7-mayRSxPDbKRpzU7i9Ac5E9vsr6ibQ0b0Drq2-83oc46UjA/s1600/Cassie+Gose+-+GLL+Better.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmpHe6SpdwSXYE7bVL9kZ-YwrRalEtXhPllmrE0gHiqrJHZRf3yP27n1FBlc1weu_Tn0TTIUCVlWhS6602UAcN43kCRm7-mayRSxPDbKRpzU7i9Ac5E9vsr6ibQ0b0Drq2-83oc46UjA/s200/Cassie+Gose+-+GLL+Better.png" width="200" /></a><i><b>What you wear when you exercise is extremely important.</b></i><br />
<i><b>It is part of your mental preparation for your workout.</b></i><br />
<i><b>You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.</b></i><br />
<i><b><br />
</b></i><br />
<br />
DO NOT wear your gardening shorts, or 'short shorts' - it's just not cool !<br />
Track suit bottoms (not fleecy) are good, or alternatively three-quarter length shorts (very fashionable).<br />
For the top, a matching vest - preferably without sleeves - in other words a 'gym vest'.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6wurB1AN1s0eK11WdPO5YwgnvQPB3kj3hyphenhyphenGXKxka9blMlyfcWXI1L-Augwh601uSjDZwabZbC3djxjRRYD6yuwsVMJBOhpAyPnLcV9NGympxOa7SBifaa7VpiUZbvJhCTbmje09zi2A/s1600/Weight+training+Gloves+-+Fitness+for+you.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6wurB1AN1s0eK11WdPO5YwgnvQPB3kj3hyphenhyphenGXKxka9blMlyfcWXI1L-Augwh601uSjDZwabZbC3djxjRRYD6yuwsVMJBOhpAyPnLcV9NGympxOa7SBifaa7VpiUZbvJhCTbmje09zi2A/s200/Weight+training+Gloves+-+Fitness+for+you.png" width="200" /></a></div>Gym work, especially using 'free weights' is very hard on the hands.<br />
It is advisable, therefore, to wear fingerless, leather padded gloves to protect the hands, and also ensure a good grip.<br />
Gloves especially designed for weigh-training are essential (available from <a href="http://stores.ebay.co.uk/Kash-Fitness-Gear">http://stores.ebay.co.uk/Kash-Fitness-Gear</a>).<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEoYvYIYuVUS5JHXOyd4hvrahrOk6m9iLvuqZRiVFkBqoMZp8LsSp8GGYHCTonmdokIW7aFifvGDBC2RKWbUW2nhZk_KZ61Bw64U1gL34BF5VDBtBGVJQUPEa36GAcijnw-mtpdma2_q8/s1600/Leather+Wrist+Support+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEoYvYIYuVUS5JHXOyd4hvrahrOk6m9iLvuqZRiVFkBqoMZp8LsSp8GGYHCTonmdokIW7aFifvGDBC2RKWbUW2nhZk_KZ61Bw64U1gL34BF5VDBtBGVJQUPEa36GAcijnw-mtpdma2_q8/s200/Leather+Wrist+Support+-+Fitness+for+You.png" width="175" /></a><br />
<div>In addition wrist supports will prevent any possible strain to the tendons of the wrists.</div><div>The best wrist supports are made of leather, with two or three leather buckled straps in order to ensure a good, comfortable fit.</div><br />
<div>Although much cheaper, Neoprene or fabric supports are NOT recommended.</div><div><br />
</div><div><br />
</div></div></div>And, of course, you will need a good pair of trainers - Nike are recomended.<br />
<br />
<br />
<span style="font-size: large;">Body Feedback</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-XcRzZIawT9c/T9xjUUuo2mI/AAAAAAAAAtw/Y6R6y-vo8sI/s1600/Tom+Daley+onthe+10+Meter+Board+-+Portrait+-+Train+like+an+Olympian+-+Olympic+Training.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-XcRzZIawT9c/T9xjUUuo2mI/AAAAAAAAAtw/Y6R6y-vo8sI/s200/Tom+Daley+onthe+10+Meter+Board+-+Portrait+-+Train+like+an+Olympian+-+Olympic+Training.png" width="133" /></a></div>To gain the most benefit from your training you need to be in tune with the signals that your body sends you.<br />
Most sports injuries result from people not 'listening' to their body.<br />
Your body 'knows' what's best for it- and you must learn to 'listen' to what it tells you.<br />
There is a very unwise saying amongst body-builders and exercise enthusiasts - 'No gain without pain.'<br />
More correctly this saying should be 'No injury without pain'.<br />
Pain is the body's way of telling you that something is wrong - that the body is being damaged.<br />
Now it is true that heavy exercise will often cause a burning sensation in the muscles, and that after exercise there will often be aching the following day or days - but this is not the same as pain, and any pain should be taken as a warning to stop exercising a particular muscle or muscle group.<br />
<br />
<br />
<span style="font-size: large;">Resistance Training and Muscle Building</span><br />
<br />
<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-EMiNu-ggKsI/T9xjkhWKXII/AAAAAAAAAt4/cLpmVIVmysc/s1600/Tom+Daley+-+Photo+Shoot-+Off+Camera+3.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="256" src="http://3.bp.blogspot.com/-EMiNu-ggKsI/T9xjkhWKXII/AAAAAAAAAt4/cLpmVIVmysc/s320/Tom+Daley+-+Photo+Shoot-+Off+Camera+3.png" width="320" /></a></div>A range of stimuli can increase the volume of muscle cells.</div><div style="text-align: justify;">These changes occur as an adaptive response that serves to increase the ability to generate force or resist fatigue in anaerobic conditions</div><div style="text-align: justify;"><b>8 – 12 repetitions</b> (known as a set), repeated two or three times, against a sub-maximal load facilitates sarcoplasmic hypertrophy.<br />
<b>REMEMBER:</b> More is <b>NOT</b> better.</div><div style="text-align: justify;">The first measurable effect is an increase in the neural drive stimulating muscle contraction.</div><div style="text-align: justify;">Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.</div><div style="text-align: justify;">As the muscle continues to receive increased demands, the synthetic machinery is up-regulated.</div><div style="text-align: justify;">Although all the steps are not yet clear, this up-regulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others).</div><div style="text-align: justify;">These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc.</div><div style="text-align: justify;">These genes appear to dictate the contractile protein gene response.</div><div style="text-align: justify;">Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on growth.</div><div style="text-align: justify;">Some experts create complicated plans that manipulate weight, reps, and sets, increasing one while decreasing the others to keep the schedule varied and less repetitive (more about this later).</div><div style="text-align: justify;">If <b>more</b> than <b>15</b> repetitions per set is possible, the weight is<b> too light </b>to stimulate maximal growth.</div><div style="text-align: justify;">Several biological factors, such as age and nutrition, can affect muscle hypertrophy.</div><div style="text-align: justify;">During puberty in males, hypertrophy occurs at an increased rate.</div><div style="text-align: justify;">Natural hypertrophy normally stops at full growth, in the late teens.</div><div style="text-align: justify;">Muscular hypertrophy can be increased through strength training and other short duration, high intensity anaerobic exercises.</div><div style="text-align: justify;">Lower intensity, longer duration aerobic exercise generally does not result in very effective tissue hypertrophy; instead, endurance athletes enhance storage of fats and carbohydrates within the muscles, as well as neo-vascularization* .and definition.<br />
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(*<i>neo-vascularization is the formation of functional microvascular networks with red blood cell perfusion. Neovascularization differs from angiogenesis in that angiogenesis is mainly characterized by the protrusion and outgrowth of capillary buds and sprouts from pre-existing blood vessels</i>)<br />
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</div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfXhlB7CnuOG9Ex0a3L9YdOV54nzoPFo2awn2_ujJ_QKs7gcoq-O1SRbtoiHcEFij_GoAiLFICxKLfApgNlHg5RHmC_k4vYvRJAg-j-KEhk6GqBOnjJLwLy2Zkab0RmJbvUO3xp041b8/s1600/Food+and+Supplements+2+-+GLL+Better.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfXhlB7CnuOG9Ex0a3L9YdOV54nzoPFo2awn2_ujJ_QKs7gcoq-O1SRbtoiHcEFij_GoAiLFICxKLfApgNlHg5RHmC_k4vYvRJAg-j-KEhk6GqBOnjJLwLy2Zkab0RmJbvUO3xp041b8/s200/Food+and+Supplements+2+-+GLL+Better.png" width="200" /></a><br />
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<br />
</div><div><b>THIS IS IMPORTANT: </b>An adequate supply of <b>amino acids</b> is <b>essential</b> to produce muscle hypertrophy<br />
see '<a href="http://gllbetter.blogspot.co.uk/2012/04/food-and-nutrition.html" target="_blank">Food and Nutrition'</a><br />
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<div style="text-align: center;">________________________________________<br />
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</div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xH9qCxb4Co8/T9e0Rwdp11I/AAAAAAAAAr0/Je3evNZiENQ/s1600/Olympic+Training+-+Tom+Daley+-+Olympic+Rings+-+OLympic+Torch+-++GLL+Better+-+logo+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-xH9qCxb4Co8/T9e0Rwdp11I/AAAAAAAAAr0/Je3evNZiENQ/s400/Olympic+Training+-+Tom+Daley+-+Olympic+Rings+-+OLympic+Torch+-++GLL+Better+-+logo+copy.png" width="371" /></a></div><span style="font-size: x-large;">OLYMPIC TRAINING</span></div><br />
<div style="text-align: center;">TOM DALEY'S WEIGHT TRAINING WORKOUT</div><div style="text-align: center;"><br />
</div><a href="http://4.bp.blogspot.com/-4-k1t7LicTM/T5hNo_aeLAI/AAAAAAAAASA/LPgZ2HBAsjU/s1600/Tom+Daley+-+Preparation+-+GLL+Better.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-4-k1t7LicTM/T5hNo_aeLAI/AAAAAAAAASA/LPgZ2HBAsjU/s200/Tom+Daley+-+Preparation+-+GLL+Better.png" width="200" /></a>Well - this is the official account of Tom Daley's training regime, however, looking at Daley's physique, it is obvious that the heavy, compound exercises are not the whole story.<br />
For example, there is no mention of abdominal exercises ( offset by the dead-lifts - not recommended because of the danger of spinal injury) and the pec flyes and bench press, which are evident in the well-formed pecs (press-ups are not sufficient for this fineness of muscle shape and definition).<br />
For the 'normal' individual (who is not intent on Olympic Gold) squats and dead-lifts are not recommended - there are equally effective exercises which can be performed with almost no possibility of injury.<br />
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<a href="http://2.bp.blogspot.com/-S3ODew8Am_A/T5hL2xkKuKI/AAAAAAAAAR4/1y481d97kcA/s1600/Tom+daley+2+-+Fitness+for+You.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-S3ODew8Am_A/T5hL2xkKuKI/AAAAAAAAAR4/1y481d97kcA/s200/Tom+daley+2+-+Fitness+for+You.png" width="200" /></a><b>Resistance training in the gym for two hours. </b><br />
<b>Compound exercises such as squats, deadlifts, press-ups, and pull-ups.</b><br />
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<b>Perform 4 sets of 5 reps for each exercise to build raw strength.</b><br />
<b>Gradually increase the weight for each set, building up to a final set of 125kg for squats.</b><br />
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<b>Do loaded press-ups with someone piling weights on your back up to 85kg, and weighted pull-ups with a 20kg plate.</b><br />
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<b>Training tip Squats don't just build muscle. A 2012 study in the Journal of Strength & Conditioning Research found following 8 weeks of dedicated squat training, nineteen professional rugby players all recorded considerably faster sprint performances over 5m (7.5% faster), 10m (7.5% faster), and 20m (6% faster).</b><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-t4QGFVxbGVk/T5hPq1MQLuI/AAAAAAAAASI/OMZNkJv2tiA/s1600/Weight+Room+-+GLL+Better.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-t4QGFVxbGVk/T5hPq1MQLuI/AAAAAAAAASI/OMZNkJv2tiA/s200/Weight+Room+-+GLL+Better.png" width="200" /></a></div><div style="text-align: center;"><span style="font-size: large;">What to Do in the Gym</span></div><br />
When you have found a good gym develop a routine which will enable you to obtain the best results and waste as little time as possible.<br />
DON'T join the group that hang around the Smith Machine or cables etc., preventing others from training by endlessly chatting and gossiping.<br />
These guys are skinny (never train enough), fat (can't control their eating and alcohol), or very muscular, but not defined (again can't control their eating and alcohol - but are naturally muscular).<br />
You will see these guys, (and very occasionally girls) month after month, and they will never show any real signs of improvement - they use the gym as a social event rather than as a way the get healthy, muscular and trim. So - steer clear of them.<br />
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<b>Should you train alone - or with a partner ?</b><br />
Well, if you are really serious about getting that perfect physique then it is probably better to train alone.<br />
No two bodies are the same, and so your needs will NEVER be exactly the same as those of your partner.<br />
Training with a partner will always involve you in making compromises.<br />
The exercises that you need your partner might not need - the weights that your partner uses will not be identical to the weight that you need to use.<br />
And also you will begin to chat, and in the end you will become like the guys we mentioned earlier.<br />
Your body is SPECIAL, and needs a SPECIAL workout - tailored exactly to your need so, GO IT ALONE and be a real success !</div><div style="text-align: justify;"><div style="text-align: center;">__________________________________________________________</div><br />
</div><div style="text-align: center;"><span style="font-size: large;">For information about specific muscle groups and exercises see below:</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-upper-body-exercises.html" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjErcCkhYDy8bd0f5p9lcqMRI0CWDarRvDwxrXMEb8P2MtpssNqpMFcjAXmHx76xrbJ8L3K-7DNnCBjaZa-D2f6kFEdiqRqAn2NRdXdWDFPVQUQzYNIEjgLHEE6tRVT47bvyJ3fAQwDGZA/s200/Upper+Body+Exercises+-+Fitness+for+You.png" width="200" /></a></div><div style="text-align: center;"><span style="font-size: large;"><a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-upper-body-exercises.html" target="_blank">UPPER BODY EXERCISES</a></span><br />
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<div class="separator" style="clear: both;"><a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-lower-body-exercises.html" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjApsuEFUiGMOWrCIzczPS0CQT_Y9nqjjPj-0ODmRQgKd_16yxa1Y6ry34R6lnYvbIF0j7wvxJOrP0IVxqlZy1cVRhJRz7R_XICxaHP8bfuR49WcHEss-FjS-3g0hR8AeC519nZcJvHb7c/s200/Lower+Body+Exercises+-+GLL+Better.png" width="200" /></a></div></div><div style="text-align: center;"><span style="font-size: large;"><a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-lower-body-exercises.html" target="_blank">LOWER BODY EXERCISES</a></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s1600/Tom+Daley+-+Preparation+-+Logo+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s320/Tom+Daley+-+Preparation+-+Logo+copy.png" width="320" /></a></div>Muscular Tom Daley in Speedos<br />
'the fruits of exercise'<br />
<br />
</div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-29490904365669268842012-04-25T08:14:00.009-07:002012-07-06T14:26:57.721-07:00Train Like an Olympian - Food and Nutrition<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-su1ete_Qolk/T6ZL7XbeYlI/AAAAAAAAAWw/Au4FDB7Hda0/s1600/Food+and+Supplements+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-su1ete_Qolk/T6ZL7XbeYlI/AAAAAAAAAWw/Au4FDB7Hda0/s200/Food+and+Supplements+2.png" width="200" /></a></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-size: large;">FOOD AND</span></div><div style="text-align: center;"><span style="font-size: large;">NUTRITION</span></div><br />
Nutrition is the provision, to cells of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet.<br />
The diet of an organism is what it eats, which is largely determined by the perceived palatability of foods.<br />
A poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy and kwashiorkor; (you are not likely to suffer from these !), but also health-threatening conditions like obesity (which may well creep up on you as you grow older) and metabolic syndrome; and such common chronic systemic diseases as cardiovascular disease,diabetes, and osteoporosis.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-531_Dp9SfEM/T90A_Yv48VI/AAAAAAAAAwA/vlDfSwAiuEs/s1600/TOM+DALEY+-+Nutrition+3+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-531_Dp9SfEM/T90A_Yv48VI/AAAAAAAAAwA/vlDfSwAiuEs/s320/TOM+DALEY+-+Nutrition+3+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London.png" width="320" /></a></div>There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water.<br />
These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micro-nutrients (needed in smaller quantities).<br />
The macro-nutrients include carbohydrates (including fiber), fats, protein, and water.<br />
The micro-nutrients are minerals and vitamins.<br />
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Now this is the boring - but it helps if you understand at least some of it.<br />
(If you want to know what you should be eating for your perfect body scroll down to 'What You Should Be Eating)<br />
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The macro-nutrients (excluding fiber and water) provide structural material (amino acids from which proteins are built, and lipids from which cell membranes and some signaling molecules are built) and energy.<br />
Some of the structural material can be used to generate energy internally, and in either case it is measured in Joules or kilo-calories (often called "Calories" and written with a capital C to distinguish them from little 'c' calories). Carbohydrates and proteins provide 17 kJ approximately (4 kcal) of energy per gram, while fats provide 37 kJ (9 kcal) per gram., though the net energy from either depends on such factors as absorption and digestive effort, which vary substantially from instance to instance.<br />
Vitamins, minerals, fibre, and water do not provide energy, but are required for other reasons. A third class of dietary material, fibre (i.e., non-digestible material such as cellulose), is also required, for both mechanical and biochemical reasons, although the exact reasons remain unclear.<br />
Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates range from simple monosaccharides (glucose, fructose, galactose) to complex polysaccharides (starch).<br />
Fats are triglycerides, made of assorted fatty acid monomers bound to glycerol backbone. Some fatty acids, but not all, are essential in the diet: they cannot be synthesized in the body. Protein molecules contain nitrogen atoms in addition to carbon, oxygen, and hydrogen.<br />
The fundamental components of protein are nitrogen-containing amino acids, some of which are essential in the sense that humans cannot make them internally.<br />
Some of the amino acids are convertible (with the expenditure of energy) to glucose and can be used for energy production just as ordinary glucose in a process known as gluconeogenesis.<br />
By breaking down existing protein, some glucose can be produced internally; the remaining amino acids are discarded, primarily as urea in urine. This occurs normally only during prolonged starvation.<br />
Other micronutrients include antioxidants and phytochemicals, which are said to influence (or protect) some body systems.<br />
Their necessity is not as well established as in the case of, for instance, vitamins.<br />
Most foods contain a mix of some or all of the nutrient classes, together with other substances, such as toxins of various sorts.<br />
Some nutrients can be stored internally (e.g., the fat soluble vitamins), while others are required more or less continuously.<br />
Poor health can be caused by a lack of required nutrients or, in extreme cases, too much of a required nutrient.<br />
For example, (and just to frighten you) both salt and water (both absolutely required) will cause illness or even death in excessive amounts.<br />
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<span style="font-size: large;">Carbohydrates</span><br />
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Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides depending on the number of monomer (sugar) units they contain.<br />
They constitute a large part of foods such as rice, noodles, bread, and other grain-based products.<br />
Monosaccharides, disaccharides, and polysaccharides contain one, two, and three or more sugar units, respectively. Polysaccharides are often referred to as complex carbohydrates because they are typically long, multiple branched chains of sugar units.<br />
Traditionally, simple carbohydrates were believed to be absorbed quickly, and therefore raise blood-glucose levels more rapidly than complex carbohydrates.<br />
This, however, is not accurate.<br />
Some simple carbohydrates (e.g. fructose) follow different metabolic pathways (e.g. fructolysis) which result in only a partial catabolism to glucose, while many complex carbohydrates may be digested at essentially the same rate as simple.<br />
<span style="font-size: large;"><br />
Fibre</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-BmG_ysxrnac/T90BHIDLA2I/AAAAAAAAAwI/KTG9wLXRY10/s1600/TOM+DALEY+-+Nutrition+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London+copy.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-BmG_ysxrnac/T90BHIDLA2I/AAAAAAAAAwI/KTG9wLXRY10/s1600/TOM+DALEY+-+Nutrition+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London+copy.png" /></a></div>Dietary fiber is a carbohydrate (or a polysaccharide) that is incompletely absorbed in humans and in some animals.<br />
Like all carbohydrates, when it is metabolized it can produce four Calories (kilocalories) of energy per gram, however, in most circumstances it accounts for less than that because of its limited absorption and digestibility.<br />
Dietary fibre consists mainly of cellulose, a large carbohydrate polymer that is indigestible because humans do not have the required enzymes to disassemble it.<br />
There are two subcategories: soluble and insoluble fiber.<br />
Whole grains, fruits (especially plums, prunes, and figs), and vegetables are good sources of dietary fibre.<br />
There are many health benefits of a high-fiber diet.<br />
Dietary fibre helps reduce the chance of gastrointestinal problems such as constipation and diarrhoea by increasing the weight and size of stool and softening it.<br />
Insoluble fibre, found in whole wheat flour, nuts and vegetables, especially stimulates peristalsis – the rhythmic muscular contractions of the intestines which move digesta along the digestive tract.<br />
Soluble fibre, found in oats, peas, beans, and many fruits, dissolves in water in the intestinal tract to produce a gel which slows the movement of food through the intestines.<br />
This may help lower blood glucose levels because it can slow the absorption of sugar. Additionally, fibre, perhaps especially that from whole grains, is thought to possibly help lessen insulin spikes, and therefore reduce the risk of type 2 diabetes.<br />
The link between increased fibre consumption and a decreased risk of colorectal cancer is still uncertain.<br />
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<span style="font-size: large;">Fat</span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">A molecule of dietary fat typically consists of several fatty acids (containing long chains of carbon and hydrogen atoms), bonded to a glycerol.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">They are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Fats may be classified as saturated or unsaturated depending on the detailed structure of the fatty acids involved. Saturated fats have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms, whereas unsaturated fats have some of these carbon atoms double-bonded, so their molecules have relatively fewer hydrogen atoms than a saturated fatty acid of the same length.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Unsaturated fats may be further classified as mono-unsaturated (one double-bond) or polyunsaturated (many double-bonds), furthermore, depending on the location of the double-bond in the fatty acid chain, unsaturated fatty acids are classified as omega-3 or omega-6 fatty acids.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Trans fats are a type of unsaturated fat with trans-isomer bonds; these are rare in nature and in foods from natural sources; they are typically created in an industrial process called (partial) hydrogenation.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">There are nine kilo-calories in each gram of fat (that's a lot).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Fatty acids such as conjugated linoleic acid, catalpic acid, eleostearic acid and punicic acid, in addition to providing energy, represent potent immune modulatory molecules (that's good).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Saturated fats (typically from animal sources) have been a staple in many world cultures for millennia.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Unsaturated fats (e. g., vegetable oil) are considered healthier, while trans fats are to be avoided.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Saturated and some trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Trans fats are very rare in nature, and have been shown to be highly detrimental to human health, but have properties useful in the food processing industry, such as rancidity resistance.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Essential Fatty Acids</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Sgjwew-FU-E/T90BO8qU2GI/AAAAAAAAAwQ/H7p3qOQZmGI/s1600/TOM+DALEY+-+Nutrition+2+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Sgjwew-FU-E/T90BO8qU2GI/AAAAAAAAAwQ/H7p3qOQZmGI/s1600/TOM+DALEY+-+Nutrition+2+-+Diet+-+Food+-+Olympic+Training+-+GLL+BETTER+-+London.png" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Most fatty acids are non-essential, meaning the body can produce them as needed, generally from other fatty acids and always by expending energy to do so, however, in humans, at least two fatty acids are essential and must be included in the diet.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">An appropriate balance of essential fatty acids—omega-3 and omega-6 fatty acids—seems also important for health, although definitive experimental demonstration has been elusive. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which have roles throughout the human body.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">They are hormones, in some respects.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The omega-3 eicosapentaenoic acid (EPA), which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid (ALA), or taken in through marine food sources, serves as a building block for series 3 prostaglandins (e.g. weakly inflammatory PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as a building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as a building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Both DGLA and AA can be made from the omega-6 linoleic acid (LA) in the human body, or can be taken in directly through food.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which is one reason why a balance between omega-3 and omega-6 is believed important for cardiovascular health.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In industrialized societies, people typically consume large amounts of processed vegetable oils, which have reduced amounts of the essential fatty acids along with too much of omega-6 fatty acids relative to omega-3 fatty acids.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The conversion rate of omega-6 DGLA to AA largely determines the production of the prostaglandins PGE1 and PGE2.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 (made from AA) toward anti-inflammatory PGE1 (made from DGLA), moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The amount and type of carbohydrates consumed, along with some types of amino acid, can influence processes involving insulin, glucagon, and other hormones; therefore the ratio of omega-3 versus omega-6 has wide effects on general health, and specific effects on immune function and inflammation, and mitosis (i.e. cell division).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Protiens</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Proteins are the basis of many animal body structures (e.g. muscles, skin, and hair).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">They also form the enzymes that control chemical reactions throughout the body.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Each molecule is composed of amino acids, which are characterized by inclusion of nitrogen and sometimes sulphur (these components are responsible for the distinctive smell of burning protein, such as the keratin in hair).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The body requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">As there is no protein or amino acid storage provision, amino acids must be present in the diet.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Excess amino acids are discarded, typically in the urine.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">For all animals, some amino acids are essential (an animal cannot produce them internally) and some are non-essential (the animal can produce them from other nitrogen-containing compounds).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">About twenty amino acids are found in the human body, and about ten of these are essential and, therefore, must be included in the diet.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important in some situations: during early development and maturation, pregnancy, lactation, or injury (a burn, for instance) - and when undertaking heavy exercise.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It is possible to combine two incomplete protein sources (e.g. rice and beans) to make a complete protein source, and characteristic combinations are the basis of distinct cultural cooking traditions.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Sources of dietary protein include meats, tofu and other soy-products, eggs, legumes, and dairy products such as milk and cheese.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Excess amino acids from protein can be converted into glucose and used for fuel through a process called gluconeogenesis.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The amino acids remaining after such conversion are discarded.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Minerals</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen that are present in nearly all organic molecules.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The term "mineral" is archaic, since the intent is to describe simply the less common elements in the diet.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some are heavier than the four just mentioned, including several metals, which often occur as ions in the body.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some dietitians recommend that these be supplied from foods in which they occur naturally, or at least as complex compounds, or sometimes even from natural inorganic sources (such as calcium carbonate from ground oyster shells).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some minerals are absorbed much more readily in the ionic forms found in such sources.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">On the other hand, minerals are often artificially added to the diet as supplements; the most famous is likely iodine in iodized salt which prevents goiter.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Macro Minerals</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Many elements are essential in relative quantity; they are usually called "bulk minerals".</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some are structural, but many play a role as electrolytes.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Elements with recommended dietary allowance (RDA) greater than 200 mg/day are, in alphabetical order (with informal or folk-medicine perspectives in parentheses):</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Calcium, a common electrolyte, but also needed structurally (for muscle and digestive system health, bone strength, some forms neutralize acidity, may help clear toxins, provides signaling ions for nerve and membrane functions)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Chlorine as chloride ions; very common electrolyte; see sodium, below</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Magnesium, required for processing ATP and related reactions (builds bone, causes strong peristalsis, increases flexibility, increases alkalinity)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Phosphorus, required component of bones; essential for energy processing.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Potassium, a very common electrolyte (heart and nerve health)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Sodium, a very common electrolyte; not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food: typically as sodium chloride, or common salt.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Excessive sodium consumption can deplete calcium and magnesium, leading to high blood pressure and osteoporosis.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Sulfur, for three essential amino acids and therefore many proteins (skin, hair, nails, liver, and pancreas). Sulfur is not consumed alone, but in the form of sulfur-containing amino acids</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Trace Minerals</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Many elements are required in trace amounts, usually because they play a catalytic role in enzymes.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some trace mineral elements (RDA < 200 mg/day) are, in alphabetical order:</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Cobalt required for biosynthesis of vitamin B12 family of coenzymes. Animals cannot biosynthesize B12, and must obtain this cobalt-containing vitamin in the diet</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Copper required component of many redox enzymes, including cytochrome c oxidase</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Chromium required for sugar metabolism</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Iodine required not only for the biosynthesis of thyroxine, but probably, for other important organs as breast, stomach, salivary glands, thymus etc. (see Extrathyroidal iodine); for this reason iodine is needed in larger quantities than others in this list, and sometimes classified with the macrominerals</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Iron required for many enzymes, and for hemoglobin and some other proteins</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Manganese (processing of oxygen)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Molybdenum required for xanthine oxidase and related oxidases</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Nickel present in urease</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Selenium required for peroxidase (antioxidant proteins)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Vanadium (Speculative: there is no established RDA for vanadium. No specific biochemical function has been identified for it in humans, although vanadium is required for some lower organisms.)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Zinc required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Vitamins</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">As with the minerals discussed above, some vitamins are recognized as essential nutrients, necessary in the diet for good health. (Vitamin D is the exception: it can be synthesized in the skin, in the presence of UVB radiation.)</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Certain vitamin-like compounds that are recommended in the diet, such as carnitine (See below), are thought useful for survival and health, but these are not "essential" dietary nutrients because the human body has some capacity to produce them from other compounds.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity (see below); however, experimental demonstration has been suggestive but inconclusive.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Other essential nutrients that are not classified as vitamins include essential amino acids (see above), choline, essential fatty acids (see above), and the minerals discussed in the preceding section.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Vitamin deficiencies may result in disease conditions, including goitre, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature ageing, and poor psychological health (including eating disorders), among many others.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">#Excess levels of some vitamins are also dangerous to health (notably vitamin A), and for at least one vitamin, B6, toxicity begins at levels not far above the required amount.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Deficient or excess levels of minerals can also have serious health consequences.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Anti Oxidants</span></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as free radicals can form.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Most of these are oxidizers (i.e. acceptors of electrons) and some react very strongly.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">For the continued normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Recently, some researchers suggested an interesting theory of evolution of dietary antioxidants.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some are produced by the human body with adequate precursors (glutathione, Vitamin C), and those the body cannot produce may only be obtained in the diet via direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Different antioxidants are now known to function in a cooperative network.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">For example, Vitamin C can reactivate free radical-containing glutathione or Vitamin E by accepting the free radical itself.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some antioxidants are more effective than others at neutralizing different free radicals.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas).</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation may be harmful.</span></div><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">What You Should Be Eating</span><br />
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If you wish to develop your perfect body as effeciently as possible you should obviously be consuming a healthy diet - and some indication of this has been given above.<br />
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Now for the practicalities - and this is the point where you may well go to another blog - but before you do - THINK - Do you really want to be slim, healthy and fit ? if so - then read on.<br />
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1 NO cigarettes or recreational drugs - theses are all toxins - the word (from Greek: τοξικόν toxikon) means a poisonous substance. You cannot be fit if you poison yourself every day. - And - recreational drugs includes alcohol.<br />
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2 Plenty of fibre - for the reasons mentioned previously. That means plenty of fruit, vegetables and whole-meal bread - and liberal amounts of olive oil on salads.<br />
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3 A moderate amount of protein (more about protien later), which should be obtained from fresh fish and chicken.<br />
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4 Limited amounts of dairy products, including milk, and cheese and NO butter.<br />
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5 NO coffee and only sugar free carbonated drinks.<br />
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You should take a good quality multivitamin and mineral supplement, a Lactobacillus acidophilus supplement, extra calcium and also melatonin to ensure good quality sleep.</span><br />
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<div><div><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">And now for the special supplements that should guarantee your success:</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">To get the best out of the hours spent in the gym and the pool you will need to take the following amino acids in the form of supplements.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1 Creatine Ethyl Ester</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2 L-Arginine</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3 L-Glutamine</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4 L-Leucine</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">5 Acetyl L-Carnitine</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">6 Tribulus Terrestris (only if you are male)</span><br />
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</span></div></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Creatine</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKJqO7n6xNT7Ry0UPKoILavJss6bhxcEkTc-0U1RMI-Z3Hqd_7m-Us23iHqYCU2OEWPDcn8llAPpfa2gr10Z6hQinNWqPQ5SbXnuamha2XtZGskvRgyjfomnto-zsOpLWnyPn3NVf4acw/s1600/Creatine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKJqO7n6xNT7Ry0UPKoILavJss6bhxcEkTc-0U1RMI-Z3Hqd_7m-Us23iHqYCU2OEWPDcn8llAPpfa2gr10Z6hQinNWqPQ5SbXnuamha2XtZGskvRgyjfomnto-zsOpLWnyPn3NVf4acw/s200/Creatine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="180" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Creatine is a natural component found primarily in the body’s skeletal muscle.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">After ingestion, creatine is transported to muscles to increase their energy levels by increasing the availability of ATP.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The increased ATP provides an extra kick during repeated bouts of intense exercise which helps the body build more muscle.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">While creatine does help growth in muscle fibers due to the ability to lift heavier and more intensely, it primarily results in muscle volumization.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Muscle volumization is caused by fluid retention.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">As muscles become saturated with creatine, they attract and retain water giving the muscles a fuller appearance.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When you first start taking a creatine supplement, you are likely to gain 5-10lbs, and the gains are legitimately fat free and these gains in muscle fibers and muscle strength will be maintained. -There are no known adverse side-effects.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: left;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif; text-align: left;">http://myworld.ebay.co.uk/sportsupuk/</a></div></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">L-Arginine</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCEITCkygfvzZvbgdx7iCINqs103WIQeZgIEfcNZWOYz1c9PIG1wtIBxXMxhICQfvTjE0gLtWfiQ-4ZpjAmouCpinQvI0oYfM06NFplHGMJlbFfoMoFxlCtRqjnJQRNy6LGGkcJ0xq1qY/s1600/L+Arginine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCEITCkygfvzZvbgdx7iCINqs103WIQeZgIEfcNZWOYz1c9PIG1wtIBxXMxhICQfvTjE0gLtWfiQ-4ZpjAmouCpinQvI0oYfM06NFplHGMJlbFfoMoFxlCtRqjnJQRNy6LGGkcJ0xq1qY/s200/L+Arginine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="158" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Arginine (abbreviated as Arg or R)[1] is an α-amino acid. The L-form is one of the 20 most common natural amino acids.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">L-Arginine is a precursor for the synthesis of nitric oxide (NO)[11]</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It reduces healing time of injuries (particularly bone), and quickens repair time of damaged tissue</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It also helps decrease blood pressure and increase blood flow to muscles, which results in the delivery of more blood to the muscles along with more oxygen, nutrients and anabolic hormones, as well as bigger muscle pumps.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Arginine is also effective in boosting growth hormone (GH) levels, critical for stimulating muscle growth. Subjects taking arginine increased their bench-press strength by almost 20 pounds more than those taking a placebo.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: left;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif; text-align: left;">http://myworld.ebay.co.uk/sportsupuk/</a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Glutamine</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0MXKfbkofRFa_ej2gFmI2RvmE2JU3egbwPbgTUOEJEEMVnaEw7qrBQBd7xj-OlASY9iST60_IUMvu-jHUqMeUpm19cGo_iA1jD5mqF8ZTq8dp_QbnXGoHIVI3XyXPBS-McrHBEHD6_c/s1600/L+Glutamine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0MXKfbkofRFa_ej2gFmI2RvmE2JU3egbwPbgTUOEJEEMVnaEw7qrBQBd7xj-OlASY9iST60_IUMvu-jHUqMeUpm19cGo_iA1jD5mqF8ZTq8dp_QbnXGoHIVI3XyXPBS-McrHBEHD6_c/s200/L+Glutamine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="149" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Glutamine aids muscle growth by increasing levels of the BCAA (branch chain amino acid) leucine in muscle fibers.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It also helps decrease muscle breakdown.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Since the immune system requires glutamine to function, taking supplemental glutamine prevents the immune system from stealing it from muscle fibers.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">This not only enhances immune function, but also encourages muscle growth via better maintenance of muscle-glutamine levels.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Taken before workouts, it can help to decrease muscle fatigue by buffering lactic acid.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It also boosts GH levels, making it a great supplement for after workouts and before bed.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Recent research also shows that glutamine can increase the amount of calories and fat burned at rest and during exercise.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: left;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif; text-align: left;">http://myworld.ebay.co.uk/sportsupuk/</a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">L-Leucine</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguoxp-qu5LHvHgKvShfnbH0ZJXA9-8s3DQOZx9-d8XvMLkqKHVXJRzIud63t5qifB5OJckUhzwHdGvobhu6yXNSeiQb1q1crU_N100bMdT7Nt27UtvjAgAjzBiqHWddksNukjG6qDTkpU/s1600/Leucine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguoxp-qu5LHvHgKvShfnbH0ZJXA9-8s3DQOZx9-d8XvMLkqKHVXJRzIud63t5qifB5OJckUhzwHdGvobhu6yXNSeiQb1q1crU_N100bMdT7Nt27UtvjAgAjzBiqHWddksNukjG6qDTkpU/s200/Leucine+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="158" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Leucine (abbreviated as Leu or L) is a branched-chain α-amino acid with the chemical formula HO2CCH(NH2)CH2CH(CH3)2.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Leucine is classified as a hydrophobic amino acid due to its aliphatic isobutyl side chain.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Leucine is utilized in the liver, adipose tissue, and muscle tissue. In adipose and muscle tissue, leucine is used in the formation of sterols, and the combined usage of leucine in these two tissues is seven times greater than its use in the liver.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Leucine is the only dietary amino acid that has the capacity to stimulate muscle protein synthesis.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">As a dietary supplement, leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins in aged rats.</span></div><div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">While once seen as an important part of the three branch chained amino acids in sports supplements, leucine has since earned more attention on its own as a catalyst for muscle growth and muscular insurance. Supplement companies once marketed the "ideal" 2:1:1 ratio of leucine, iso-leucine and valine; but with furthered evidence that leucine is the most important amino acid for muscle building, it has become much more popular as the primary ingredient in dietary supplements.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: left;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif; text-align: left;">http://myworld.ebay.co.uk/sportsupuk/</a><br />
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<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQeU-TB7RBsKMlxZETAENefANzKlcglWH6WlaKgsJyh6QwqIcshwLWEwLIzIqrhXEPTLQOCjus0tB6SG4heIl_qqpL9svxCuC1Ce-Lt7_xnCd43cXxSxayipx9NU1YsPx0rS6YwLarC48/s1600/Abs+-+Abdominals+-+Fitness+for+You.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQeU-TB7RBsKMlxZETAENefANzKlcglWH6WlaKgsJyh6QwqIcshwLWEwLIzIqrhXEPTLQOCjus0tB6SG4heIl_qqpL9svxCuC1Ce-Lt7_xnCd43cXxSxayipx9NU1YsPx0rS6YwLarC48/s200/Abs+-+Abdominals+-+Fitness+for+You.png" width="133" /></span></a></div><b><span style="font-family: Arial, Helvetica, sans-serif;">The following two supplements, along with arginine, are essential if you wish to achieve the lean, toned look with good 'definition'. You must still control your total calorie intake, however.</span></b></div></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Carnitine</span></div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgemIV3sThVnwY-BDYyjVWWSNsWngiZLdlX0cItWLgqiPc_Fub6Vh4GTkvlclP1RO1l6-ANKRK_A06brnJ3yAIHnnlNtWq00wuDW70HnYcBbU6-Od3UB6ucJsmUJCVk_vf3VaaCswBAbyg/s1600/Acetyl+L+Carnitine+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgemIV3sThVnwY-BDYyjVWWSNsWngiZLdlX0cItWLgqiPc_Fub6Vh4GTkvlclP1RO1l6-ANKRK_A06brnJ3yAIHnnlNtWq00wuDW70HnYcBbU6-Od3UB6ucJsmUJCVk_vf3VaaCswBAbyg/s200/Acetyl+L+Carnitine+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="136" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Carnitine is a quaternary ammonium compound biosynthesized from the amino acids lysine and methionine as well as vitamin C, B-3, B-6 and iron.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">In living cells, it is required for the transport of fatty acids from the cytosol into the mitochondria during the breakdown of lipids (fats) for the generation of metabolic energy.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">It is widely available as a nutritional supplement.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">New research shows that in addition to fat burning, carnitine can enhance muscle growth.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Studies show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Carnitine is essential in the body for transporting fats to the mitochondria, the area in cells where fats are burned for fuel.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Research also shows that carnitine can enhance the amount of testosterone receptors known as androgen receptors, inside muscle cells.</span></div><span style="font-family: Arial, Helvetica, sans-serif;">The more of these receptors the more testosterone that can bind to them and stimulate muscle growth.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif;">http://myworld.ebay.co.uk/sportsupuk/</a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Conjugated Linoleic Acid (CLA)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Conjugated linoleic acids (CLA) are a family of at least 28 isomers of linoleic acid found mainly in the meat and dairy products derived from cud chewing mammals called ruminants.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">As the name implies, the double bonds of CLAs are conjugated, with only one single bond between them.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Anticancer properties have been attributed to CLA, and studies on mice and rats show encouraging results in hindering the growth of tumors in mammary (except Her2 breast cancer), skin, and colon tissues</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">It has been reported that CLA can up-regulate the tumor suppressor gene PTPRG.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The most promising science around CLA concerns its effect on weight management.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Studies, which vary widely in CLA dose and duration, show the most significant effect of CLA on weight management is on body composition, a reduction in total body fat and an increase in lean body mass.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The effect of CLA on fat mass is modest and at the recommended dosage of 3.2g/day produces a statistically significant 90 g fat loss per week (ca. 1 lb in 5 weeks) as shown by a 2007 meta-analysis.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Another meta-analysis found that CLA supplementation produces about 1% increase in lean body mass per week.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">With the simultaneous decrease in fat mass coupled with increases in lean body mass, often the net change in weight is small. However, the effects of CLA on body composition is a healthy effect, since the degree of fat mass is related to many causes of mortality and lean body mass burns more calories than fat mass which may help to increase resting metabolic rates.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Muscle development in males is closely correlated to testosterone (male sex hormone) levels, which is why human males, in nature, on average have a greater muscle mass than females.<br />
The ONLY safe supplement for assisting the body's natural production of testosterone is Tribulus Terrestris.</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For supplier of this supplements go to </span><a href="http://www.hench-gear.co.uk/" style="font-family: Arial, Helvetica, sans-serif;">http://www.hench-gear.co.uk</a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Tribulus Terrestris</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ImFNzH2kj1R5nMel0umsB5Jtcyde1HEBH2MximQhR9X7KdaiWllT59Av5CPW0ULfqL_QXP3UfmEPvvYBBH4VtkwAZBHskwNhwB_X5aqST1EZ4qZGsC2iIgd8vzDn_-H3PhEBhtDYYKw/s1600/Tribulus+Terrestris+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ImFNzH2kj1R5nMel0umsB5Jtcyde1HEBH2MximQhR9X7KdaiWllT59Av5CPW0ULfqL_QXP3UfmEPvvYBBH4VtkwAZBHskwNhwB_X5aqST1EZ4qZGsC2iIgd8vzDn_-H3PhEBhtDYYKw/s200/Tribulus+Terrestris+-+Diet+-+Olympic+Training+-+Fitness+-+GLL+Better+-+London.png" width="143" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">Tribulus Terrestris is used for its testosterone boosting properties. Studies have shown over 50% increase in testosterone levels when taking Tribulus Terresteris.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Testosterone helps build muscle and strength, however Tribulus Terrestris is NOT a hormone!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Tribulus Terrestris increases testosterone through increasing luteninizing hormone in your body.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Research and studies have been conducted on Tribulus Terrestris here are the results</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A study done with healthy individuals taking 750mg of Tribulus per day showed a 72% LH increase, and a 41% increase in testosterone.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Be warned - the combination of L-Arginine and Tribulus Terrestris WILL make you 'horny'.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For supplier of this supplements go to </span><a href="http://myworld.ebay.co.uk/sportsupuk/" style="font-family: Arial, Helvetica, sans-serif;">http://myworld.ebay.co.uk/sportsupuk/</a><br />
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<div style="text-align: justify;"><b><span style="font-family: Arial, Helvetica, sans-serif;">These five Amino Acid supplements are<i> essential</i> for the creation of your perfect body. If taken in the correct proportions they will produce a lean, well-toned and well-muscled physique.</span></b></div><div style="text-align: justify;"><br class="Apple-interchange-newline" /></div></div></div></div><div><div style="text-align: justify;"><b>DO NOT</b> be tempted to use Whey Protein supplements.</div><div style="text-align: justify;">The effects of whey protein supplementation on muscle growth in response to resistance training are debatable.</div><div style="text-align: justify;">Research exists that show little to no benefit of whey protein supplementation.</div><div style="text-align: justify;">The authors of one study concluded that "young adults who supplement with protein during a structured resistance training program experience minimal beneficial effects in lean tissue mass and strength,".</div><div style="text-align: justify;">Another study of elderly men found supplementation with whey protein before and after exercise not to have any significant effect on skeletal muscle hypertrophy compared to placebo.</div><div>There is some evidence that Whey Protein builds a certain amount of bulk, but this is associated with sub-cutaneous fat deposits and 'smoothness', and does not contribute to the 'lean, well-toned' look which is the sign of a truly healthy physique.<br />
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<span style="font-size: large;">Your Diet</span><br />
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<div style="text-align: justify;">The word diet (nutrition) normally means the sum of the food consumed by an organism.</div><div style="text-align: justify;">Often today, however, the word is taken to mean the deliberate selection of food to control body weight or nutrient intake.</div><div style="text-align: justify;">You will not be 'on a diet' in the conventional sense of the word - however it is essential the maintain control of the number of calories you consume.</div><div style="text-align: justify;">Food consumption is controlled by the appestat which has been the subject of much research in the last decade.</div><div style="text-align: justify;">Breakthroughs included the discovery, in 1994, of leptin, a hormone that appeared to provide negative feedback.</div><div style="text-align: justify;">Later studies showed that appetite regulation is an immensely complex process involving the gastrointestinal tract, many hormones, and both the central and autonomic nervous systems.</div><div style="text-align: justify;">In relation to the appestat it is important to note that aerobic activity suppresses appetite, since aerobic exercise increases sugar and fatty acid transport in the blood by stimulating tissues to release their energy stores.</div><div style="text-align: justify;">In addition all forms of exercise increase the basal metabolic rate, causing the body to burn off more fat than it would if exercise were not undertaken.</div><div style="text-align: justify;">The only real control required over food intake is to control the consumption of what are referred to as 'empty calories'.</div><div style="text-align: justify;">'Empty calories' are foods which contain excessive amounts of carbohydrates and little or no fibre, protein, vitamins or minerals.</div><div style="text-align: justify;">Such 'empty calorie' foods are sugars, alcoholic drinks and saturated fat laden products.</div><div>It is interesting to note, however, that contrary to expectations, craving for such 'empty foods' diminishes as a result of frequent and regular exercise, and thus the 'diet' becomes self regulating.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://peterstomdaley.blogspot.co.uk/" target="_blank"><img border="0" height="200" src="http://3.bp.blogspot.com/-RMNA_QVFVz8/T6ZMZ0C5vgI/AAAAAAAAAXA/y7s1tqseLBo/s200/Tom+Daley+-+Train+Like+an+Olympian.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><span style="font-size: large;"><a href="http://peterstomdaley.blogspot.co.uk/" target="_blank">TOM DALEY'S DIET</a></span></div><div style="text-align: center;"><span style="font-size: large;"><br />
</span></div><div style="text-align: justify;">The following is an example of the diet followed by the teenage Olympian Tom Daley.</div><div style="text-align: justify;">Please remember that daley is a teenager, with a teenager's high metabolic rate.</div><div style="text-align: justify;">In addition he works out (both in the pool and in the gym) for many hours each day.</div><div style="text-align: justify;">All this uses up a huge number of calories - so adjust your diet, taking into account your age and the total daily amount of exercise that you perform.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Breakfast: Either beans or scrambled eggs on toast, or a bowl of iron-rich cereal such as Bran Flakes.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Training tip: A 30g serving of Kellogg's Bran Flakes contains 50% of your GDA of iron, which is vital for optimum athletic performance. Lack of iron can cause a decrease in your body's stores of haemoglobin and negatively affect the transport of oxygen to your muscles.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">2.30pm Post-training snack: Cereal bar and chocolate milkshake.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Sometimes a piece of fruit.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Training tip Researchers at Kean University, USA, found low-fat chocolate milk facilitates post-exercise recovery as effectively as a dedicated carbohydrate-electrolyte drink.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">1pm Jacket potato and some chicken to replenish protein levels during the recovery period.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">4.30pm Dinner/pre-training meal. Chicken or lean protein, steamed vegetables (broccoli, green beans) and some complex carbohydrates (sweet potato, brown rice, brown pasta).</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">9.15pm Post-training snack. Chocolate milkshake followed by some toast and chocolate spread to replenish carbohydrate stores. Occasionally a vegetable soup using sweet potato and plenty of green vegetables.</div></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s1600/Tom+Daley+-+Preparation+-+Logo+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s320/Tom+Daley+-+Preparation+-+Logo+copy.png" width="320" /></a></div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif;">Muscular Tom Daley in Speedos</span></div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif;">'the results of good diet and exercise'</span></div></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-78080960679424754832012-04-25T08:12:00.018-07:002012-07-06T14:22:11.994-07:00Train Like an Olympian - Preparation<div dir="ltr" style="text-align: left;" trbidi="on"><div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-KBcfSYj3Cqw/T9xmeNYKdTI/AAAAAAAAAvM/w3sJmBGvkJ0/s1600/Olympic+Training+-+Tom+Daley+-+Olympic+Rings+-+OLympic+Torch+-++GLL+Better+-+logo+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-KBcfSYj3Cqw/T9xmeNYKdTI/AAAAAAAAAvM/w3sJmBGvkJ0/s320/Olympic+Training+-+Tom+Daley+-+Olympic+Rings+-+OLympic+Torch+-++GLL+Better+-+logo+copy.png" width="297" /></a></div><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">TOM DALEY'S</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">OLYMPIC TRAINING</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: x-small;"> </span> </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">PREPARATION</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br />
</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-vVsPklCqVQM/T_dWR1scjJI/AAAAAAAAA84/pikTWm_WLgs/s1600/Tom+Daley+-+Preparation+-+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-vVsPklCqVQM/T_dWR1scjJI/AAAAAAAAA84/pikTWm_WLgs/s200/Tom+Daley+-+Preparation+-+2.png" width="196" /></a></div><a href="http://1.bp.blogspot.com/-AEHYYusc6YQ/T9z9c8bL3RI/AAAAAAAAAvw/dpxAhauWFtw/s1600/Tom+Daley+-+Muscles+2+-+Speedos+-+Olympic+Training+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-AEHYYusc6YQ/T9z9c8bL3RI/AAAAAAAAAvw/dpxAhauWFtw/s320/Tom+Daley+-+Muscles+2+-+Speedos+-+Olympic+Training+-+GLL+Better+-+London.png" width="248" /></a>Before embarking on any course of fitness training it is essential to have a thorough medical check - particularly if you have any ongoing medical problems.<br />
Blood pressure must be checked, along with blood sugar levels.<br />
Before starting any exercise regime it is also nessercary to ensure that a suitable diet and 'life-style' is being followed.<br />
Any issues with recreational drug use must be dealt with, along with the adoption of a health diet and a good, regular sleep pattern.<br />
<br />
For information regarding drug use, diet and sleep see the post relating to <a href="http://gllbetter.blogspot.co.uk/2012/04/food-and-nutrition.html">'Food and Nutrition'</a>.<br />
<br />
Once a regular pattern of healthy eating and good sleeping has been established it will then be time to consider finding a suitable venue for training.<br />
To produce the lithe, lean, well-muscled and toned body that you desire you must undertake both <a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-exercise.html" target="_blank">aerobic and resistance training.</a><br />
<br />
<span style="font-size: large;">Aerobic Exercise</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-KHXyKin7ZRc/T9xkEhSBwWI/AAAAAAAAAuA/jeaADquGRp0/s1600/Tom+Daley+-+Beach+-+Olympic+Training+-+GLL+Better+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-KHXyKin7ZRc/T9xkEhSBwWI/AAAAAAAAAuA/jeaADquGRp0/s400/Tom+Daley+-+Beach+-+Olympic+Training+-+GLL+Better+-+London.png" width="400" /></a></div>Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.<br />
Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.<br />
Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.<br />
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples.</div><div>The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.<br />
In most conditions, anaerobic exercise occurs simultaneously with aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity.</div><div>What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.</div>Among the recognized benefits of doing regular aerobic exercise are:<br />
<div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-qvkDhNycFtM/T9z8TZyolPI/AAAAAAAAAvg/XtZAAg5wlew/s1600/Tom+Daley+on+the+Beach+-+2012+a.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="287" src="http://2.bp.blogspot.com/-qvkDhNycFtM/T9z8TZyolPI/AAAAAAAAAvg/XtZAAg5wlew/s320/Tom+Daley+on+the+Beach+-+2012+a.png" width="320" /></a></div>Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs<br />
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning<br />
Strengthening muscles throughout the body<br />
Improving circulation efficiency and reducing blood pressure<br />
Increasing the total number of red blood cells in the body, facilitating transport of oxygen<br />
Improved mental health, including reducing stress and lowering the incidence of depression<br />
Reducing the risk for diabetes.<br />
Burns body fat, while building leaner muscle.<br />
<br />
DO NOT be tempted to start jogging or running mini-marathons.<br />
Human beings are not designed for prolonged periods of running, which inevitably result in damage to various joints, - usually hip, knee and ankle, - and spinal problems.<br />
The best possible form of aerobic exercise is swimming, which is very sparing on the joints, and if you are unable to swim, then this would be a good time to learn.<br />
<br />
<div style="text-align: justify;"><span style="font-size: large;">Resistance Training</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-CwEp0s5DoYw/T9xkXTQWxBI/AAAAAAAAAuI/ArCfvpY80LE/s1600/Tom+Daley+posing+-+Olympic+Training+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-CwEp0s5DoYw/T9xkXTQWxBI/AAAAAAAAAuI/ArCfvpY80LE/s200/Tom+Daley+posing+-+Olympic+Training+-+GLL+Better+-+London.png" width="132" /></a></div>Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).</div><div style="text-align: justify;">Exercises are isotonic if a body part is moving against the force.</div><div style="text-align: justify;">Exercises are isometric if a body part is holding still against the force.</div><div style="text-align: justify;">Resistance exercise is used to develop the strength and size of skeletal muscles.</div><div style="text-align: justify;">Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.</div><div style="text-align: justify;">The goal of resistance training is to gradually and progressively overload the musculature system so it gets stronger.</div><div>Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.<br />
<br />
<div style="text-align: justify;"><span style="font-size: large;">Your Aims</span></div></div><div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Perfection is not absolute - at least in terms of fitness.</div><div style="text-align: justify;">You can undoubtedly achieve your perfect physique, but it will be unique to you, and related to your genetic endowment, age and current state of health - and in this you must be realistic.<br />
However, increased health and fitness, plus a concomitant dramatic improvement in appearance can be achieved by anyone, regardless of age or disability if the basic advice regarding diet, nutrition and exercise is followed with care and dedication.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-dOUAdFfbRUg/T6ZD73qj0QI/AAAAAAAAAVc/BJ5UQ4dcL_I/s1600/Pose+4~1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="http://2.bp.blogspot.com/-dOUAdFfbRUg/T6ZD73qj0QI/AAAAAAAAAVc/BJ5UQ4dcL_I/s320/Pose+4~1.png" width="320" /></a></div><br />
</div><div style="text-align: center;">Yes - you too can look like this when you are sixty-five</div></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;">Muscle</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-fnfBnP2jz_k/T9xktzm9q_I/AAAAAAAAAuQ/GoNM8gwMwb4/s1600/Tom+Daley+Olympic+Diver+-+London+2012+-+Olympic+Training+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-fnfBnP2jz_k/T9xktzm9q_I/AAAAAAAAAuQ/GoNM8gwMwb4/s320/Tom+Daley+Olympic+Diver+-+London+2012+-+Olympic+Training+-+GLL+Better+-+London.png" width="231" /></a></div>Muscle (from Latin musculus, diminutive of mus "mouse") is a contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells.</div><div style="text-align: justify;">Muscle cells contain contractile filaments that move past each other and change the size of the cell.</div><div style="text-align: justify;">They are classified as skeletal, cardiac, or smooth muscles.</div><div style="text-align: justify;">Their function is to produce force and cause motion.</div><div style="text-align: justify;">Muscles can cause either locomotion of the organism itself or movement of internal organs.</div><div style="text-align: justify;">Cardiac and smooth muscle contraction occurs without conscious thought and is necessary for survival. Examples are the contraction of the heart and peristalsis which pushes food through the digestive system. Voluntary contraction of the skeletal muscles is used to move the body and can be finely controlled. Examples are movements of the eye, or gross movements like the quadriceps muscle of the thigh.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">There are two broad types of voluntary muscle fibers: slow twitch and fast twitch.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Slow twitch fibers contract for long periods of time but with little force while fast twitch fibers contract quickly and powerfully but fatigue very rapidly.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Muscles are predominantly powered by the oxidation of fats and carbohydrates, but anaerobic chemical reactions are also used, particularly by fast twitch fibers.</div><div style="text-align: justify;">These chemical reactions produce adenosine triphosphate (ATP) molecules which are used to power the movement of the myosin heads.</div><div style="text-align: justify;">In training we are mainly interested in skeletal muscle.</div><div style="text-align: justify;">Skeletal muscle or "voluntary muscle" is anchored by tendons (or by aponeuroses at a few places) to bone and is used to effect skeletal movement such as locomotion and in maintaining posture.</div><div style="text-align: justify;">Though this postural control is generally maintained as an unconscious reflex, the muscles responsible react to conscious control like non-postural muscles.</div><div style="text-align: justify;">An average adult male is made up of 42% of skeletal muscle, and an average adult female is made up of 36% (as a percentage of body mass).</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Skeletal muscle is further divided into several subtypes:</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type I, slow oxidative, slow twitch, or "red" muscle is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type I muscle fiber are sometimes broken down into Type I and Type Ic categories, as a result of recent research.[4]</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type II, fast twitch muscle, has three major kinds that are, in order of increasing contractile speed:</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type IIa, which, like slow muscle, is aerobic, rich in mitochondria and capillaries and appears red.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type IIx (also known as type IId), which is less dense in mitochondria and myoglobin.</div><div style="text-align: justify;">This is the fastest muscle type in humans. It can contract more quickly and with a greater amount of force than oxidative muscle, but can sustain only short, anaerobic bursts of activity before muscle contraction becomes painful (often incorrectly attributed to a build-up of lactic acid).</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Type IIb, which is anaerobic, glycolytic, "white" muscle that is even less dense in mitochondria and myoglobin.<br />
<br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-nmOEIDnUoOA/T6ZE8SIrwDI/AAAAAAAAAVk/vu1GPMbpaVU/s1600/Muscles.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="516" src="http://2.bp.blogspot.com/-nmOEIDnUoOA/T6ZE8SIrwDI/AAAAAAAAAVk/vu1GPMbpaVU/s640/Muscles.png" width="640" /></a></div><div style="text-align: center;"></div><div style="text-align: center;">MAIN SKELETAL MUSCLES OF THE BODY</div><br />
<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-HG1TslzOd5I/T9z8pe0ZNeI/AAAAAAAAAvo/gcnonrZrQtk/s1600/Tom+Daley+-+Muscles+-+Speedos+-+Olympic+Training+-+GLL+Better+-+London.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-HG1TslzOd5I/T9z8pe0ZNeI/AAAAAAAAAvo/gcnonrZrQtk/s320/Tom+Daley+-+Muscles+-+Speedos+-+Olympic+Training+-+GLL+Better+-+London.png" width="213" /></a></div>The gross anatomy of a muscle is the most important indicator of its role in the body.</div><div style="text-align: justify;">The action a muscle generates is determined by the origin and insertion locations.</div><div style="text-align: justify;">The cross-sectional area of a muscle (rather than volume or length) determines the amount of force it can generate by defining the number of sarcomeres which can operate in parallel.</div><div style="text-align: justify;">The amount of force applied to the external environment is determined by lever mechanics, specifically the ratio of in-lever to out-lever. For example, moving the insertion point of the biceps more distally on the radius (farther from the joint of rotation) would increase the force generated during flexion (and, as a result, the maximum weight lifted in this movement), but decrease the maximum speed of flexion.</div><div style="text-align: justify;">Moving the insertion point proximally (closer to the joint of rotation) would result in decreased force but increased velocity.</div><div style="text-align: justify;">This can be most easily seen by comparing the limb of a mole to a horse - in the former, the insertion point is positioned to maximize force (for digging), while in the latter, the insertion point is positioned to maximize speed (for running).</div><div style="text-align: justify;">One particularly important aspect of gross anatomy of muscles is pennation or lack thereof.</div><div style="text-align: justify;">In most muscles, all the fibers are oriented in the same direction, running in a line from the origin to the insertion.</div><div style="text-align: justify;">In pennate muscles, the individual fibers are oriented at an angle relative to the line of action, attaching to the origin and insertion tendons at each end.</div><div style="text-align: justify;">Because the contracting fibers are pulling at an angle to the overall action of the muscle, the change in length is smaller, but this same orientation allows for more fibers (thus more force) in a muscle of a given size. Pennate muscles are usually found where their length change is less important than maximum force, such as the rectus femoris.</div><div style="text-align: justify;">There are approximately 639 skeletal muscles in the human body, however, the exact number is difficult to define because different sources group muscles differently and some muscles, such as palmaris longus, are variably present in humans.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;">Muscular Activity and Energy Consumption.</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-JfyOHs8Da9I/T9xlCHkeMbI/AAAAAAAAAuY/PQVvr-b1KEA/s1600/Tom+daley+Speedos+-+GLL+Better+-+Olympi+Training+-+London.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-JfyOHs8Da9I/T9xlCHkeMbI/AAAAAAAAAuY/PQVvr-b1KEA/s320/Tom+daley+Speedos+-+GLL+Better+-+Olympi+Training+-+London.png" width="213" /></a></div>All muscle cells produce adenosine triphosphate (ATP) molecules which are used to power the movement of the myosin heads.</div><div style="text-align: justify;">Muscles conserve energy in the form of creatine phosphate which is generated from ATP and can regenerate ATP when needed with creatine kinase.</div><div style="text-align: justify;">Muscles also keep a storage form of glucose in the form of glycogen.</div><div style="text-align: justify;">Glycogen can be rapidly converted to glucose when energy is required for sustained, powerful contractions. Within the voluntary skeletal muscles, the glucose molecule can be metabolized anaerobically in a process called glycolysis which produces two ATP and two lactic acid molecules in the process (note that in aerobic conditions, lactate is not formed; instead pyruvate is formed and transmitted through the citric acid cycle). Muscle cells also contain globules of fat, which are used for energy during aerobic exercise.</div><div style="text-align: justify;">The aerobic energy systems take longer to produce the ATP and reach peak efficiency, and requires many more biochemical steps, but produces significantly more ATP than anaerobic glycolysis.</div><div style="text-align: justify;">Cardiac muscle on the other hand, can readily consume any of the three macronutrients (protein, glucose and fat) aerobically without a 'warm up' period and always extracts the maximum ATP yield from any molecule involved.</div><div style="text-align: justify;">The heart, liver and red blood cells will also consume lactic acid produced and excreted by skeletal muscles during exercise.</div><div style="text-align: justify;"><br />
<br />
<br />
<span style="font-size: large;">EXERCISE AND WEIGHT LOSS</span><br />
<br />
Gymnasia, health clubs and swimming pools are full of fat or flabby people desperately trying to lose weight.<br />
Unfortunately Gym Organisations such as GLL Better actually encourage the deception that exercise makes you slim, (there is obviously a great financial incentive for them in propagating this blatant deception).<br />
<br />
<b>The Fallacy of Losing Weight By Aerobic Exercising</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-uknHEpEKLiw/T9xlQN-lTiI/AAAAAAAAAug/qjT-UhmeDsE/s1600/Fitness+-+Slimming+-+Weight+Loss+-+Exercise.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-uknHEpEKLiw/T9xlQN-lTiI/AAAAAAAAAug/qjT-UhmeDsE/s320/Fitness+-+Slimming+-+Weight+Loss+-+Exercise.png" width="235" /></a></div>In a review of several hundred weight loss studies, Dr. Wayne Miller and colleagues at The George Washington University Medical Center set out to determine if adding aerobic exercise to a low-calorie diet accelerates weight loss.<br />
What they found was that diet and aerobic exercise provides only a very marginal benefit (in terms of weight loss) when compared to diet alone.<br />
A 2011 review that looked at 14 studies on aerobic exercise and weight loss also shows less than stellar results, concluding that the value of aerobic exercise as an “independent weight loss intervention for overweight and obese populations is limited.”<br />
As part of the HERITAGE Family Study, one of the largest well-controlled training studies of its kind, researchers followed a large group of 557 men and women as they embarked on a 20-week exercise program.<br />
Each subject was required to exercise three times per week for an average of 42 minutes. Researchers even went to the trouble of having each bout of exercise monitored by an exercise technician and a computer.<br />
Following a grand total of 60 exercise sessions over a period of almost six months, the average amount of fat lost was slightly less than two pounds, prompting scientists to admit that aerobic exercise “is not a major factor” in weight loss.<br />
<br />
<b>What About Your Metabolic Rate?</b><br />
<br />
One popular claim is that aerobic exercise leads to an increase in your metabolic rate, however, researchers conducting the HERITAGE Family Study found that almost six months of aerobic exercise had no effect on resting metabolic rate.<br />
Some studies do show that elite athletes have a higher metabolic rate than weight-matched controls, however, scientists have been unable to establish whether this is due to a higher calorie intake, a superior level of fitness or if it exists simply as an after effect of their last training session.<br />
Furthermore, when an increase in physical activity results in a calorie deficit (which it’ll need to if you want to lose weight) there is research to show that the metabolic rate does not rise at all.<br />
Another popular misconception is the idea that aerobic exercise increases caloric expenditure for several hours after a bout of exercise, thus making a further contribution to fat loss. Unfortunately this is not always the case.<br />
Excess post-exercise oxygen consumption (EPOC), which is the name given to the increase in calorie expenditure following a workout, is more likely to occur after high-intensity exercise.<br />
As an example, an Appalachian State University research team found a large increase in EPOC after subjects cycled for 45 minutes at 85% maximum heart rate.<br />
Moderate-intensity aerobic exercise (such as walking or jogging) has very little effect.<br />
<br />
<b>Why Does Aerobic Exercise Not Reduce Weight ?</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-C8KoHxH-s9s/T9xlYhGc6XI/AAAAAAAAAus/diJcRCGvImI/s1600/Fitness+-+Slimming+-+Weight+Loss+-+Exercise+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="134" src="http://1.bp.blogspot.com/-C8KoHxH-s9s/T9xlYhGc6XI/AAAAAAAAAus/diJcRCGvImI/s200/Fitness+-+Slimming+-+Weight+Loss+-+Exercise+2.png" width="200" /></a></div>The most fundamental aspect of any fat loss program is to create a calorie deficit — to burn more calories than you eat, unfortunately, you just don’t burn that many calories with a typical aerobic exercise program.<br />
One pound of fat contains the equivalent of roughly 3,500 calories so, assuming your calorie intake remained static and your weight was stable, you’d need to burn an extra 500 calories per day to drop just one pound of fat over the course of a week.<br />
To lose fat at a decent rate (around two pounds per week) you’d need to burn 1000 extra calories per day, and the type of workout that burns 1000 calories, in terms of both time and effort, is not a realistic goal for most people.<br />
For aerobic exercise to be effective, you need to do a lot of it.<br />
And that brings us to another problem.<br />
Most modern exercise machines have digital readouts telling you how many calories you’ve burned. Unfortunately, these digital readouts can’t be trusted.<br />
The most reliable way to assess energy expenditure during exercise is to measure oxygen consumption.<br />
Each liter of oxygen that you consume generates approximately five calories of energy.<br />
For example, if you exercise for 30 minutes and consume 30 liters of oxygen, you’ll have burned 150 calories, but without directly measuring oxygen consumption, it’s difficult to get an accurate estimate of how many calories you’ve really burned.<br />
Another factor that affects the reliability of calorie counters is the difference between net and gross calorie expenditure.<br />
Gross energy expenditure refers to the number of calories you burn during exercise plus your metabolic rate.<br />
Net energy expenditure refers to just the number of calories you burn during exercise.<br />
Because calorie counters on some exercise machines display gross energy expenditure, the figures they give are misleading.<br />
In one study, the gross number of calories burned during each workout was estimated to be 255 calories, but the net figure (remember, the net figure represents the “real” number of extra calories you’ve burned) was just 187 calories.<br />
In other words, if you rely on the numbers given by the calorie counters, it might appear that you’ve burned more calories than you really have.<br />
<br />
<b>The Bottom Line</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Rz4o7jLx65I/T9xlim-GwtI/AAAAAAAAAu0/IB6qQtA6_u0/s1600/tom2+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-Rz4o7jLx65I/T9xlim-GwtI/AAAAAAAAAu0/IB6qQtA6_u0/s200/tom2+-+Tom+Daley+Photoshoot+-+Olympic+Diver.jpg" width="140" /></a></div>Although it comes as a surprise to many, the majority of research shows that aerobic exercise in the so-called “fat burning zone” is not a very effective way to lose fat.<br />
That’s not to say that cardio is a waste of time, because it isn’t, but in most cases, 30 to 40 minutes of moderate-intensity cardio three or four times a week by itself isn’t going to deliver the results you want.<br />
The main purpose of cardio-vascular (aerobic) exercise is, as the name implies, and improvement in the function of the heart, lungs and circulatory system.<br />
If you really want to lose weight you must reduce the quantity of calories you consume in the form of sugars and fats - see the section on Nutrition and Supplements.<br />
In addition you can increase your betabolic rate by performing moderate to heavy resistance exercise.<br />
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<br />
</div><div style="text-align: justify;"><span style="font-size: large;">Exercise</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Which is what you will be doing.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-yYDrCoKlxNQ/T9xl9FmZDDI/AAAAAAAAAu8/h25M3dll2OA/s1600/Tom+Daley+-+Olympi+Training+-+GLL+Better+-+London.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-yYDrCoKlxNQ/T9xl9FmZDDI/AAAAAAAAAu8/h25M3dll2OA/s200/Tom+Daley+-+Olympi+Training+-+GLL+Better+-+London.JPG" width="163" /></a></div>Exercise is often recommended as a means of improving motor skills, fitness, muscle and bone strength, and joint function. Exercise has several effects upon muscles, connective tissue, bone, and the nerves that stimulate the muscles. One such effect is muscle hypertrophy, an increase in size.</div><div style="text-align: justify;">Various exercises require a predominance of certain muscle fiber utilization over another.</div><div style="text-align: justify;">Aerobic exercise involves long, low levels of exertion in which the muscles are used at well below their maximal contraction strength for long periods of time (the most classic example being the marathon). Aerobic events, which rely primarily on the aerobic (with oxygen) system, use a higher percentage of Type I (or slow-twitch) muscle fibers, consume a mixture of fat, protein and carbohydrates for energy, consume large amounts of oxygen and produce little lactic acid.</div><div style="text-align: justify;">Anaerobic exercise involves short bursts of higher intensity contractions at a much greater percentage of their maximum contraction strength</div><div style="text-align: justify;">Examples of anaerobic exercise include sprinting and weight lifting.</div><div style="text-align: justify;">The anaerobic energy delivery system uses predominantly Type II or fast-twitch muscle fibers, relies mainly on ATP or glucose for fuel, consumes relatively little oxygen, protein and fat, produces large amounts of lactic acid and can not be sustained for as long a period as aerobic exercise.</div><div style="text-align: justify;">The presence of lactic acid has an inhibitory effect on ATP generation within the muscle; though not producing fatigue, it can inhibit or even stop performance if the intracellular concentration becomes too high. However, long-term training causes neovascularization within the muscle, increasing the ability to move waste products out of the muscles and maintain contraction.</div><div style="text-align: justify;">Once moved out of muscles with high concentrations within the sarcomere, lactic acid can be used by other muscles or body tissues as a source of energy, or transported to the liver where it is converted back to pyruvate.</div><div style="text-align: justify;">In addition to increasing the level of lactic acid, strenuous exercise causes the loss of potassium ions in muscle and causing an increase in potassium ion concentrations close to the muscle fibres, in the interstitium. Acidification by lactic acid may allow recovery of force so that acidosis may protect against fatigue rather than being a cause of fatigue.</div><div style="text-align: justify;">Humans are genetically predisposed with a larger percentage of one type of muscle group over another.</div><div style="text-align: justify;">An individual born with a greater percentage of Type I muscle fibers would theoretically be more suited to endurance events, such as triathlons, distance running, and long cycling events, whereas a human born with a greater percentage of Type II muscle fibers would be more likely to excel at anaerobic events such as a 200 meter dash, or weightlifting.</div><div style="text-align: justify;">Delayed onset muscle soreness is pain or discomfort that may be felt one to three days after exercising and subsides generally within two to three days later.</div><div style="text-align: justify;">Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;">Density of Muscle Tissue</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The density of mammalian skeletal muscle tissue is about 1.06 kg/liter.</div><div style="text-align: justify;">This can be contrasted with the density of adipose tissue (fat), which is 0.9196 kg/liter.</div><div>This makes muscle tissue approximately 15% denser than fat tissue.<br />
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<span style="font-size: large;">Genetics</span><br />
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<div style="text-align: justify;">The level of fitness that you can achieve, and the general appearance of your physique after training and following a healthy nutritional regime will depend very much on your genetic make-up.</div><div style="text-align: justify;">Most important will be your overall proportions - what is often referred to a bone structure.</div><div style="text-align: justify;">Heavy boned individuals will find it easier to develop muscle, but may also find it easier to lay down fat.</div><div style="text-align: justify;">Light boned individuals may have problems, especially initially with building muscle, but will find it much easier to maintain a healthy weight and develop 'definition'.</div><br />
<div class="separator" style="clear: both;"></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-aTJ0UFPdWAQ/T6ZFmO9HhHI/AAAAAAAAAVs/58ZcP3b61i8/s1600/Ripped+-+Definition+-+Teen+Nude+Torso.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-aTJ0UFPdWAQ/T6ZFmO9HhHI/AAAAAAAAAVs/58ZcP3b61i8/s200/Ripped+-+Definition+-+Teen+Nude+Torso.png" width="144" /></a></div>Definition is when the individual muscle groups become clearly defined, and this occurs because their is little adipose fat to 'blur' the separation between the various layers of muscle.</div><div style="text-align: justify;">Body-builders seek definition, which they call being 'ripped', however they achieve this by severely cutting back the amount of liquid that they consume, and this results in them becoming severely dehydrated.</div><div style="text-align: justify;">Dehydration is very unhealthy, and should be avoided at all cost.</div><div style="text-align: justify;">Good levels of 'definition', however, can be achieved by a judicious balance between resistance and aerobic training, and by the intelligent use of supplements such as L-Carnitine, L -Argenine and Tribulus Terrestris.</div><div style="text-align: justify;">Definition is an essential element of the perfect physique, and is referred to as 'toning'. 'Toned' muscles are by definition 'defined' !<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-CC_peNr3xCg/T6ZF_5CjQ9I/AAAAAAAAAV8/AexxcqRD36M/s1600/Vitruviam+Man+-+Golden+Section+-+Proportions.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-CC_peNr3xCg/T6ZF_5CjQ9I/AAAAAAAAAV8/AexxcqRD36M/s200/Vitruviam+Man+-+Golden+Section+-+Proportions.jpg" width="198" /></a></div><a href="http://2.bp.blogspot.com/-g-U6tllQ5eY/T6ZF0hqcLVI/AAAAAAAAAV0/L9nfM-qmnnc/s1600/Vitruviam+Man+-+Proportions.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-g-U6tllQ5eY/T6ZF0hqcLVI/AAAAAAAAAV0/L9nfM-qmnnc/s200/Vitruviam+Man+-+Proportions.png" width="170" /></a>Regardless of whether one is heavy or light boned, the most important aspect of the skeletal system is its overall proportions.<br />
The most compelling definition of the perfection of proportions is the image known a 'Vitruvian Man'.<br />
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The Vitruvian Man was created by Leonardo da Vinci circa 1487.<br />
It is accompanied by notes based on the work of the famed architect, Vitruvius. The image depicts a male figure in two superimposed positions with his arms and legs apart and simultaneously inscribed in a circle and square. This image is usually reffered to as 'the Canon of Proportions'.<br />
The image is based on the correlations of ideal human proportions with geometry described by the ancient Roman architect Vitruvius in Book III of his treatise 'De Architectura'.<br />
Vitruvius described the human figure as being the principal source of proportion among the Classical orders of architecture.<br />
The proprtions are as follows:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Ct_Ids8wP3Y/T9xmI_2FJsI/AAAAAAAAAvE/b3r4kBy0R6A/s1600/Tom+daley+-+Ready+to+Go+-+Speedos+-+Diving+-+Peter+Crawford.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Ct_Ids8wP3Y/T9xmI_2FJsI/AAAAAAAAAvE/b3r4kBy0R6A/s320/Tom+daley+-+Ready+to+Go+-+Speedos+-+Diving+-+Peter+Crawford.jpg" width="225" /></a></div>a palm is four fingers<br />
a foot is four palms<br />
a cubit is six palms<br />
four cubits make a man<br />
a pace is four cubits<br />
a man is 24 palms<br />
the length of the outspread arms is equal to the height of a man<br />
from the hairline to the bottom of the chin is one-tenth of the height of a man<br />
from below the chin to the top of the head is one-eighth of the height of a man<br />
from above the chest to the top of the head is one-sixth of the height of a man<br />
from above the chest to the hairline is one-seventh of the height of a man<br />
the maximum width of the shoulders is a quarter of the height of a man<br />
from the breasts to the top of the head is a quarter of the height of a man<br />
the distance from the elbow to the tip of the hand is a quarter of the height of a man<br />
the distance from the elbow to the armpit is one-eighth of the height of a man<br />
the length of the hand is one-tenth of the height of a man<br />
the root of the penis is at half the height of a man<br />
the foot is one-seventh of the height of a man<br />
from below the foot to below the knee is a quarter of the height of a man<br />
from below the knee to the root of the penis is a quarter of the height of a man<br />
the distances from the below the chin to the nose and the eyebrows and the hairline are equal to the ears and to one-third of the face<br />
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Why not get yourself photographed in the appropriate pose (two photos will be required) and check yourself out.<br />
If you confirm to these proportions, and follow the correct training regime, you will, of course, find it much easier to achieve the 'body beautiful'. If you do not conform to these proportions don't worry too much - judicious training methods can make up for any little imperfections.<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s1600/Tom+Daley+-+Preparation+-+Logo+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-I8TjuwnRVtw/T_dW8pNSMaI/AAAAAAAAA9U/WlP0PrwT3L0/s200/Tom+Daley+-+Preparation+-+Logo+copy.png" width="200" /></a></div></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">TOM DALEY'S</span></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">OLYMPIC TRAINING</span></div><div class="separator" style="clear: both;"><br />
</div></div></div></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0tag:blogger.com,1999:blog-1572359526197719082.post-30873888709903740882012-04-25T08:09:00.009-07:002012-06-25T03:13:37.684-07:00Train Like an Olympian - Introduction<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-FLMZUgW3ygw/T6ZCwgBLgYI/AAAAAAAAAVU/tlUAsp5R9Aw/s1600/Push+Ups+-+Introduction.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-FLMZUgW3ygw/T6ZCwgBLgYI/AAAAAAAAAVU/tlUAsp5R9Aw/s200/Push+Ups+-+Introduction.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">INTRODUCTION</span></div><br />
<div style="text-align: center;"><b>A great body can be yours - young or old - girl or boy.</b></div><div style="text-align: center;"><b>Fitness is everybody's right - and can be yours if you simply follow some simple advice</b></div><span style="font-size: large;"><br />
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<div style="text-align: center;"><span style="font-size: large;"><i>1 <a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-preparation.html">Create the right attitude</a></i></span></div><div style="text-align: center;"><span style="font-size: large;"><i><br />
</i></span></div><div style="text-align: center;"><span style="font-size: large;"><i>2 <a href="http://gllbetter.blogspot.co.uk/2012/04/food-and-nutrition.html">Follow the right food and nutrition plan</a></i></span></div><div style="text-align: center;"><span style="font-size: large;"><i><br />
</i></span></div><div style="text-align: center;"><span style="font-size: large;"><i>3<a href="http://gllbetter.blogspot.co.uk/2012/04/fitness-for-you-exercise.html" target="_blank"> Exercise regularly and correctly</a></i></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-spz6vm2sli4/T-OfvbEXfkI/AAAAAAAAA3E/kXf-1kuBQP4/s1600/London-2012-Olympics-Logo+2+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-spz6vm2sli4/T-OfvbEXfkI/AAAAAAAAA3E/kXf-1kuBQP4/s200/London-2012-Olympics-Logo+2+copy.png" width="200" /></a></div><div class="separator" style="clear: both; text-align: center;"><b>OLYMPIC TRAINING</b></div><span style="font-size: large;"><br />
</span></div></div>haj Mustafa Feisalhttp://www.blogger.com/profile/02995070448701404863noreply@blogger.com0