Badminton Regeneration – key to efficiency

Badminton-Regeneration

Training alone does not make you any better – especially in badminton, regeneration is a key to success.

Ulrich Hartmann, training scientist from the University of Leipzig (formerly TU Munich) likes to talk about “biomass destruction” instead of training. Certainly a hard-sounding word, but nevertheless applies without exception, especially when it comes to training the conditional factors of strength, stamina, and speed.

Training alone does not make you better. Only the necessary regeneration of the claimed structures will (hopefully) produce the desired adaptation. Reason enough to dedicate an edition of the trainer corner to the regeneration. It should first of all turn to a mixed active-passive measure. Like many others, when I thought of recovery measures, I thought of passive measures such as sauna sessions, massage or active measures such as phasing out. These are just the tip of the pyramid.

 The basis for an optimal regeneration but also for successful learning (eg new acquisition or improvement of techniques) is sufficient sleep. At least 8 hours, the recommendation for adults, adolescents and competitive athletes should rather pack something on it. An interesting fact is that normal sleep is divisible into several sleep phases, and some readers may well understand “rapid eye movement sleep” in particular. This is the phase that is most likely to be associated with dreams and helps to transfer short-term memory information to long-term memory or useless information = to erase memories from memory. The other two phases are especially important for the competitive athlete. “Slow Wave Sleep” is the sleep phase, where the body physically regenerates, releases the most growth hormones and super-compensates the biomass destruction that has taken place during training. You can play badminton in the wind. Biomass destruction refers, for example, to the muscle after strength training, the structures of which are first damaged, and then rebuilt on the condition of sufficient recovery, which ultimately makes us stronger. Incidentally, “slow-wave-sleep” is also the phase in which we wake up when we feel completely absent and impotent, especially when we wake up from the afternoon nap. “Stage 2 sleep” is the second interesting sleep phase, which also occurs just after falling asleep in the aforementioned afternoon nap. In this phase, newly learned movements are stored in the nervous system, thus enabling a lasting improvement of the technique. All these sleep phases are repeated several times during the night, but also in the midday sleep, they occur within about 90 minutes. This importance is also becoming more and more conscious in the sports world, as an example, the Hoffenheim or Munich serve, who have set up extra space, so that their athletes can regenerate there between training sessions the best.

 As a further basis for optimal recovery, a sufficient and sporty diet is required. Especially competitive sport is also certain stress for the body and thus requires an increased intake, not only on the macronutrients carbohydrates, protein and fat but also the important micronutrients such as vitamins and minerals. Especially athletes tend to eat too little calories, especially in stressful situations such as training camp or multi-day tournament is often eaten too little. Especially adolescents should be careful to eat because in addition to all performance in school and sports is also still the growth in the first place. Adolescents, in contrast to adults, have an increased calorie requirement, this is without any training about 3200 kcal and comes with daily, possibly two-time training quickly to 4500 – 5000 kcal. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body will regenerate best when carbohydrates and proteins are ingested within a 15-minute window, after which any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body will regenerate best when carbohydrates and proteins are ingested within a 15-minute window, after which any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body regenerates best when carbohydrates and proteins are ingested in a 15-minute window, after which any recovery is already very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. if carbohydrates and proteins are consumed within a 15-minute window, then any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. if carbohydrates and proteins are consumed within a 15-minute window, then any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that you have when you have something to eat after a long time after showering and home on the way home. The body is now trying to compensate for the large nutrient debt quickly. if after sports you have something to eat in your nose after a long time after taking a shower and going home. The body is now trying to compensate for the large nutrient debt quickly. if after sports you have something to eat in your nose after a long time after taking a shower and going home. The body is now trying to compensate for the large nutrient debt quickly.

 Only if the basis is laid, enough punch and a sporty diet, it makes sense to think about further measures, because only then hit this best. Sufficient sleep and nutrition as homework. First of all, for the sake of completeness, I would like to mention a few passive and active measures, before I come to a mixed measure that has also taken hold in the regional service center.

 – active measures such as phasing out, regeneration runs, muscle relaxation, loose games (table tennis, basketball: throw baskets), mobilization exercises

– Passive measures such as CHSR stretching, sauna, alternating baths, changing showers, massages

 Let’s get to the actual core of the article. Massage by a physiotherapist can contribute greatly to regeneration, especially in case of muscle hardening, especially at local trigger points. Often, however, above all due to the resulting costs no “physio” accessible, if one is still needed. Then “massage stick – The Stick” “foam roller” or simply a tennis ball come to the rescue. “Poor man’s message”, that is massage for the poor man in the American language called, is a self-massage, wherein particular hardened muscles can be processed, but above all things also trigger point can be moved away.

 Trigger points are particularly painful hardened or knotted points around the muscle, where, if the reader may imagine that the contractile element in the muscle contracted, there have hooked and no longer go apart. The trigger points are painful to pressure and affect the performance of each muscle, but can even lead to pain and dysfunction in other muscles.

 With the “Poor Man’s Massage”, the athlete can now massage his muscles smoothly, so a passive (massage) and active (exercise) recovery in one! This happens, for example, by twenty times powerful up and down on the calf with the “stick”. 

Knowing When To Use Toilet Repair Kits

Do you realize that thousands of gallons of water are continually wasting every year because of a toilet leak of one kind or another? Many leaky toilets will do a lot of extensive damage if you do not replace or repair them as soon as possible. Many times the homeowner may have to do extensive repairs on the finished flooring and the sub-floor beneath it. This can become very costly and time-consuming. Many times an individual can fix a leaky toilet with just a toilet repair kit.

toilet repair kit

You will have to do a bit of investigating to determine exactly what you may need to be able to fix your toilet. One way to find the exact location of a water leak in a toilet is to add a very small amount of food coloring to the water in the back of the toilet tank. When the colored water reaches the area that is leaking, you will be able to see the discoloration and from where it is coming. However, not all toilet repair problems will be those that leak onto the floor. Some times a toilet repair can be as simple as tightening or replacing a handle, valve or flapper inside the toilet. For instance, to check to see if the flapper needs replacing, you can press down on it if your finger then has a black gooey substance on it, the flapper needs to be replaced.

Toilet repair kits come in many different types, from the toilet flapper repair kit to a ballcock or flush ball repair kit and even a toilet flange repair kit that might simply secure the toilet to its drain and the floor. Whichever problem you have found with your portable bathroom toilet, when you do purchase a toilet repair kit, you should take care to follow the directions given by the manufacturer for its installation and repairing your toilet to good working order. Failing to follow the directions will only consume more time and money to do it all over again.

Some of the tools or materials you may need while working with a toilet repair kit to fix your bathroom toilet may include, an adjustable wrench, pipe wrench, channel locking pliers and other pliers, masking tape, penetrating oil, screwdriver, a hacksaw, hand cleaner, a sponge and some cleanup cloths.

One thing you might consider when leaving your home for an extended period, such as a vacation, you might want to turn off the water supply to the toilet and flush out the water from the bowl and tank. This will lessen the pressure on a toilet that is left sitting unused and may lengthen the life of your toilet and its working parts. Another idea that may lengthen the lifetime of your toilets working parts is to not use strong chemicals inside the tank water or while cleaning the toilet. A cleaning solution of 1 part bleach and ten parts water is sufficient to kill germs while cleaning a bathroom toilet.

When you are searching for toilet repair kits, you should take the time to do some comparison-shopping online. On the other hand, if you shop locally, you should take any parts you plan to replace, with you to the store, this will help you and the associate find just the right toilet repair kit for your toilet.

How To Make Ice Cream Without An Ice Cream Maker

This is not so common method for making Ice Cream in a home because this method requires plenty of time, patience and effort to make ice cream But if you don’t have Ice cream Maker then now worry you can still enjoy homemade Ice Cream by going throw this method

homemade ice cream

Step By Step Guide

The first step is the same for all ways whatever you are going to select for Ice Cream making at the home. Decide what you want to make and then put all Ingredients together what you are going to use in your recipe and next step is to make a mixture according to Instructions. make sure you have a container (a wide bowl) what we are going to use in the churning/freezing process further.

Now you have everything A Ice Cream Mixture, a wide bowl and freezer to freeze the Ice Cream. now our next step is to unload the mixture to a wide bowl and put it into the fridge for 2 hours and check it after the first hour how it’s going. This mixture takes a long time to get chilled because we used cooked ingredients in a mixture.

After 2 hours takes the bowl out of the fridge and put it into the freezer for next 30 Min and then check after 30 Min how much it gets freezes. In the first 30 Min, it will get heard from the edges but not from the center.

Take the bowl out of the freezer and then beat a mixture till it turns to creamy this will help ingredients to mix properly and taste will increase and then again put it back to the freezer for the next 30 Min. Repeat the same process around 3-4 times to get the best results.

After repeating the above steps 3-4 times put the mixture into the freezer for the final time until it gets ready to serve. This can take a maximum of 30-40 Mins according to the Ingredients you used in your mixture and also depends upon how you like to enjoy as some of us like soft and some love to have heard.

 

Enjoy Home Made Ice Cream

Now waiting over make good ice cream by Ice shaver and enjoy the best time with your friends and family and not forget the leave a comment on the comment box. you can also send us the pictures of your Ice cream to us we will share those pictures with our visitors in the gallery section.

 

Finding The Blender That Will Meet Your Needs

Finding-The-Blender

There are many blenders made that meet the unique and specific needs of cooks. When you are looking for a specific type of blender, it is important to know about some of the details of the blenders and compare the different options and features that are available with it. When you choose the best blender, you will enjoy years of service and have a kitchen tool that will be invaluable. Looking at some of the top brands of blenders manufactured will help you to choose the one that is best suited for you.

The Oster blender has a large motor and is multi-speed. A person who enjoys coffee made from fresh ground beans will find that this is one of the few blenders that is able to grind coffee beans easily without bending the blades. The blender is strong enough to crush ice, and puree for smoothies or soups. This unit has slip-proof feet and has a dishwasher-safe 40-ounce glass container.

The Kitchen Aid Blender or KitchenAid Blender cannot be overlooked when you are making comparisons. There are several models of KitchenAid blenders made to meet specific needs. They have a reputation for providing outstanding service and are sturdy and durable. The units have a touchpad control that makes using and cleaning the system very easy.

These machines are made with a heavy duty stainless steel blade that will provide years of service. There is no danger of catching food in the mechanism and the glass pitcher is shatter-resistant. After making smoothies or juices, the pitcher dis-engages from the unit easily and has a spout that makes pouring easy.

Using the Blendtec Blender will give you all of the technological advances that you want in your blenders. There are pre-programmed cycles that automatically speed up and slow down as the blade blends, crushes, or purees ingredients. The unit has a smart-touch digital pad that gives you complete control over the unit at all times.

This is one of the most powerful blenders on the market and with a 64-ounce capacity, it will give you years of service. The system comes with different blades and is able to serve as a bread making machine, a chopper, or a grinder.

When you look at a Cuisinart blender, you will have several choices of size and can easily find the one that will fit the needs of your home. These blenders are designed with a lid that also functions as a measuring cup to make cooking easier. The lid also has vents to make it easier to blend, puree, or grind hot items. Using the blender is