GYM WEEK

 

Programa de Entrenamiento para Ganar Masa Muscular

Lunes: Pecho y Tríceps

1. Press de banca con barra - 4 series de 6-8 repeticiones
2. Press inclinado con mancuernas - 4 series de 8-10 repeticiones
3. Aperturas con mancuernas en banco inclinado - 3 series de 10-12 repeticiones
4. Dips (fondos) - 3 series al fallo
5. Press de banca con agarre cerrado - 3 series de 8-10 repeticiones
6. Extensiones de tríceps con cuerda - 3 series de 10-12 repeticiones

Martes: Espalda y Bíceps

1. Dominadas - 4 series al fallo
2. Remo con barra - 4 series de 6-8 repeticiones
3. Remo con mancuernas a una mano - 3 series de 8-10 repeticiones
4. Jalones frontales en polea - 3 series de 10-12 repeticiones
5. Curl de bíceps con barra - 4 series de 8-10 repeticiones
6. Curl de bíceps alternado con mancuernas - 3 series de 10-12 repeticiones

Miércoles: Piernas

1. Sentadillas frontales - 4 series de 8-10 repeticiones
2. Peso muerto convencional - 4 series de 6-8 repeticiones
3. Curl de bíceps con barra Z - 3 series de 8-10 repeticiones
4. Curl concentrado con mancuerna - 3 series de 10-12 repeticiones
5. Press francés con barra Z - 3 series de 8-10 repeticiones
6. Patadas de tríceps con mancuerna - 3 series de 10-12 repeticiones

Jueves - hombros

1. Press militar con barra - 4 series de 6-8 repeticiones
2. Elevaciones laterales con mancuernas - 4 series de 10-12 repeticiones
3. Elevaciones frontales con mancuernas - 3 series de 10-12 repeticiones
4. Pájaros (elevaciones posteriores) - 3 series de 12-15 repeticiones
5. Encogimientos de hombros con barra - 4 series de 10-12 repeticiones
6. Crunch abdominal - 3 series de 15-20 repeticiones
7. Elevaciones de piernas colgado - 3 series de 15-20 repeticiones

Viernes: Pecho y Espalda

1. Press de banca con mancuernas - 4 series de 8-10 repeticiones
2. Press inclinado con barra - 4 series de 8-10 repeticiones
3. Pull-overs con mancuerna - 3 series de 10-12 repeticiones
4. Remo en polea baja - 4 series de 8-10 repeticiones
5. Jalones con agarre estrecho - 3 series de 10-12 repeticiones
6. Remo en T - 3 series de 8-10 repeticiones

Sábado: Piernas

1. Sentadillas con barra - 4 series de 6-8 repeticiones
2. Prensa de piernas - 4 series de 10-12 repeticiones
3. Peso muerto rumano - 4 series de 8-10 repeticiones
4. Zancadas con mancuernas - 3 series de 10-12 repeticiones por pierna
5. Extensiones de piernas en máquina - 3 series de 12-15 repeticiones
6. Curl femoral en máquina - 3 series de 12-15 repeticiones

Domingo: Descanso

• Día de descanso y recuperación.

GYM TRAINING

 GUIA DE ENTRENAMIENTO PERSONAL

La estructura del entrenamiento sigue principios de fisiología del ejercicio y programación avanzada para maximizar la ganancia muscular mientras se permite una recuperación adecuada. Aquí están las razones detrás de la estructura del programa:

División del Entrenamiento

1. División por Grupos Musculares:
   • Lunes (Pecho y Tríceps): Trabajar estos grupos juntos es eficiente porque muchos ejercicios de pecho también involucran los tríceps.
   • Martes (Espalda y Bíceps): Similar a lo anterior, muchos ejercicios de espalda también activan los bíceps.
   • Miércoles (Piernas): Dedicamos un día completo a las piernas debido a su tamaño y la necesidad de enfocarse en distintos músculos (cuádriceps, isquiotibiales, glúteos).
   • Jueves (Hombros y Abdominales): Trabajar hombros por separado permite un enfoque en la complejidad de este grupo muscular.
   • Viernes (Pecho y Espalda): Un día de alto volumen para los músculos grandes, combinando empuje y tracción, que es una técnica avanzada para maximizar la hipertrofia.
   • Sábado (Piernas y Brazos): Un día adicional para las piernas y los brazos asegura que estos músculos reciban suficiente estímulo semanal para crecer.
   • Domingo (Descanso): El descanso es crucial para la recuperación y crecimiento muscular.

Principios Clave de la Rutina

1. Volumen y Frecuencia:

   • Volumen Alto: La cantidad de series y repeticiones es alta para proporcionar suficiente estímulo para el crecimiento muscular.
   • Frecuencia Adecuada: Cada grupo muscular se trabaja al menos dos veces por semana para maximizar la síntesis proteica y el crecimiento muscular.

2. Variedad de Ejercicios:

   • Ejercicios Compuestos: Se utilizan ejercicios como press de banca, sentadillas y peso muerto que trabajan múltiples grupos musculares y permiten el levantamiento de pesos más pesados.
   • Ejercicios de Aislamiento: Complementan los ejercicios compuestos para focalizar y fatigar los músculos específicos.

3. Progresión de Peso:

   • Carga Progresiva: Se fomenta el aumento gradual del peso levantado para mantener la tensión mecánica y continuar estimulando la hipertrofia.

4. Enfoque en la Forma:

   • Técnica Correcta: Priorizar la forma adecuada en cada ejercicio para evitar lesiones y asegurar que los músculos objetivo sean los que reciben el estímulo.

5. Recuperación Adecuada:

   • Descanso: Un día de descanso total el domingo para permitir la recuperación completa del sistema muscular y nervioso.

Adaptabilidad

• Personalización: La rutina se puede ajustar según tus necesidades específicas, disponibilidad de tiempo y respuesta al entrenamiento.
• Variedad: Se pueden rotar ejercicios similares para mantener la rutina interesante y evitar el estancamiento.

Este enfoque bien estructurado asegura que cada grupo muscular reciba el estímulo necesario para crecer mientras se minimiza el riesgo de sobreentrenamiento y lesiones.

idioms english

The Friday I don't wanted to party with my girlfriend, because I was Feeling under the weather, so we stayed in home watched movies.

the Saturday I was working I created a report of week it's was a peace of cake.

In the night we went to dancig club

The Sunday I went hit the hay early all day, because I had hangover. 

Habitos diarios

 TO-MAR COMO HABIT'S 

 El club de las 5:00 am, aplicar el 20,20,20

Soledad en un espacio y tiempo de terminado aplicar mas alla de tu rutina. 

1. evitar noticias, lejos de centro comercial, desconectar notificaciones durante el tiempo productivo.
   
2. Regla 90,90-1: ser productivo con nivel de excelencia no es común, habito diario aprovechar horas profesionales, es hora de superproductivo: 
1. 90 dias los primero 90 minutos de la jornada libre de ruido o intruccion.
3. Regla 60-10: no trabajar de forma lineal, poder de flutuacion. trabajar durante 60 minutos seguidos, despues recarga durante 10 (paseo, leer libro, meditar, escuchar musica animada).
4. 5 diarios, entrenar atencion para ganancias continuas, pequeños logros diarios: haz lista 5 objetivos minimos para alcanzar  a lo largo de dia,
5. segundo entrenamiento de cardio 2ec: acelara potencia del cerebro,ayuda a dormir mejor: entrenar 2 veces al dia, al final del la jornada con seccion de cardio. paseo de 1 hora por naturaleza, montar bicicleta 60 mint, clase de yoga.
6. protocolo de 2 masajes: terapia de masajes tecnica que mejora significativa el cerebro, estress: de 90 mintus a la semana.
7. universidad del trafico, aprovechar el tiempo de cada viaje, aprender conocimientos escuchar audio libros o postcads. 
8. Tecnica de equipo ideal: reunir a su alrededor a los mejores, delegar actividades: delegar tareas que roban la felicidad, un entrenador profesional, nutricionista, consejero espiritual y consejero financiero.
9. sistema de diseño semanal: las cosas se incluyen en la agenda: ritual de 30 minutos para crear plan de accion de semana perfecta, escribir en diario personal historia puntos destacados, luego leccion aprendidas y lo que se debe mejorar en la siguiente semana, apuntar todos los compromisos, reserva periodos para reglas,aficiones y seres queridos. 
10. 60 minutos como estudiante, apetito boras por crecer la gente mas productiva aprende durante toda la vida: estudia 60 minutos al dia, aprender todos los dias ayudara mucho, leer libros, revisar notas diario, hablar con mentor ver videos desarrollo skilss.

 

 Life's Regrets

Why is your opinion with the first poster? Why?.

R: I agreed with the first poster because the things I did are experience of life, so for better or worse, those are teachings. 

Well, sometimes I wish I had done the things when the opportunity presented, always focusing on the good matters. 

Why is your opinion of the second poster? why?

R: This poster is dangerous because it depends on the mind of each person and how interprets the message.

Well, If we look at the positive side, it will be a good phase of motivation to achieve your dreams.

What is your opinion of the blog? Do you agree or disagree with the blogger's ideas. why?

I disagree whit the blogger's ideas  becuse
not always is good idea follow the heart, as we live in comunity we have take care not hurt other people whit ous decisions.
in conclusion we are have take into account other aspects. and not just the heart

Prayer

 

 Our Father

 

Our Father,

Who art in heaven

hallowed be thy name

Thy kingdom come

Thy wiill be done

on Earth as it is in heaven

Give us this day

our daily bread.

and forgive our trespasses

as we forgive those who trespass against us;

and lead us not into temptation,

but deliver us from devil 

Amen.

 

Daily routine

 Our Daily routine

Hello everyone, we present a context of the situation, so today we have meeting for speak about our daily routines that each person have. 

 

So Hello Isabela please you talk about your dayli routine. the lady is first.

 

I wake up at 3:30 half AM, I have short up Pray, after I get up and  I make up  the bed and walk to my kitchen to make up one or two cups of coffee therefor I turn on the machine coffee I put up the coffee and wather ,so I go back the bathroom and take up a shower, After I put on clothes of gym,  I go to kitchen and take up a cup coffee ant turn off the machine coffee, while I wait the call of my sister and mother, because They live in other country a other side of earth. 

After I did tolk with they I make up the bag and looking for the keys of apartam and the motorcycle and get out at quearter to five, and I go to the gym for bump into my gym-brother, In this moment we start hard training. 

 

So I train between one or two hours always in the week, I go back home at seven oclock, when I arrive at condominiun I open up the door and into my home.

I go to the bathroom I take up at shower after I return the kitchen,I make up the breakfast,  normally I cook four eggs whit bacon put up in the frying pan , so I turn on the stove and again the machine coffee.

When the breakfast is ready I go to dining room, I sit down and I eat, after I go back the kitchen I clean out the disches.

Finally I go to room  and sit down in the chair and I turn on the laptop that about desk I start up work.

 CONFIRMATION BIAS

1. What is the amoung of information which one person can recive every day?   
   
2. What is the situation that create a problem of confirmation bias?
   
3. How can be expensive for a bussiness, see only that they want to see?
   
4. How often the group of online friends hear the other side of arguments, before share information in socila media?
   
5.  What can to make to change your own confirmation bias?
   

 

ANSWERS

1.   The average person recieves about 34 gigabytes of information. 
2.  We choose what pay attention to and what we think is important, and we ignore the rest of information that goes against.
3. That could expensive for a bussness because the economic is no based only on confirmation Bias; is necesary have in consideration other several variables of market.
4. They rarely heart the other side of the argument and miss relevant information. 
5. I can make an effort to listen to people whit different view
   

 

Carey Turtle

 Turtle Endangered 

The Carey  turtle is an animal endangered because the humans it used for several things, The human use meat turtle as food. It's shell is used in rituals or customs of local people in the Pacific area.

The illegal trafficking of this spice to other parts of the world. 

In addition, the change climate is affecting the population of this species, since more females give born that male specimen, this is due to the one or two degree increase centigrade.

We propose the next possible solutions for it help:}

1. With the helps of biologist, we find the nests in the beach of pacific and build shelters for the egg, mark as delimit area and have constantly monitor. 

 

2. Create campaigns of teaching and awareness about the important to preserve this specie. 

 

3. Finally have artificial breeding grounds and subsequently release the specimens

Pronounce M,N,NG

 Nasal sounds M,N,NG

Voiced M,N,NG.

 

Mouth is closed, soft palate is low.

Air escapes through the nose.

Pronounce F,V,S,Z.

 Go with the flow of air sounds: F,V,S,Z

Voiced V-Z.

Voiceless F-S.

 

Fricatives

• Two articulators come together to form a tiny space for the air to pass.
• Creates a hissing sound, like a cat or a snake.

/v/ and /f/

 

Air passes through the space created by the lower lip and top teeth.

 

/z/ and /s/

 

Air passes through the space created by the front of the tongue and the alveolar ridge.

 

Pronounce sounds B,P,T,D,K,G

 Stop the air sounds B,P,T,D,KG

stop the air sounds or Stops.

 

Voiced B-D-G

Voiceless P-T-K

 

• Two articulators come together to stop the air coming from your lungs.  
• Air gets trapped behind.
• Air pushes these two articulators until there is an explosion. 
•  

/b/ and /p/ : Air is stopped by the lips.

/d/ and /t/ : Air is stopped by the front of the tongue and the alveolar ridge.

/g/ and /k/: Air is stopped by the back of the tongue and the soft palate

Saying this tongue twister

/d/ and /t/ sounds

Oh what to-do to die today at a minute or two to two;

A thing distinctly hard to say but harder still to do.

For they'll beat a tatto at two to two

Whit a rat-a-ta ta-ta-ta-ta ta-ta-ta too

And the dragon will come when he hears the drum 

At a minute or two to two today, at a minute or two to two.

 AN AMAZING STORY

Hello people, Today I want share with you an amazing story about of survival.

I think the person the most is brave is Aron Ralston. In may of 2003.

He was knew for practice the climb, and that year he has accident.

He had stay caught  between two rocks, Aron was climbing only in the canyon "Blue John", in Utha.

He was going down one canyon when a rock came off and caught one of her hands.

Nobody knew that he was there, and only had a little water and few food, he fought for three days before he decide self-amputation to get away. but after two days trying several methods , he had ready give u, in that moment, he had not water and survived whit own urine.

Until that the sixth day he has an idea: He could amputate himself part arm very easiness of could break the radio and the cubito.

After one hour of work whit a multi-tool cheap, he achieved amputate success her hand. and even so he has went back her car. going low a wall of almost 20 mts whit only 20 mts whit only a hand.

Finally he was discovered for a family Europe that were camping. and six hours after her self-amputation was rescued for authorities. 

Exists a movie about her life 126 hours  

BodyBuilder

 ROLE MODELS

Chris Bumstead ó CBum, he is a Canadian professional bodybuilder, in the article that I find say:

He said, always before I go to sleep, put the phone in mode airplane, every night and he does all possible for not see it.

He has one routine in the mornings, he get up a 07:30 AM, he does something exercise of breathing for three season, he continue whit twenty minutes of cardio exercise and be find out no necessary to take a coffee.

12 Principles behind the Agile Manifesto

 

Principles behind the Agile Manifesto

We follow these principles:

Our highest priority is to satisfy the customer
through early and continuous delivery
of valuable software.

Welcome changing requirements, even late in
development. Agile processes harness change for
the customer's competitive advantage.

Deliver working software frequently, from a
couple of weeks to a couple of months, with a
preference to the shorter timescale.

Business people and developers must work
together daily throughout the project.

Build projects around motivated individuals.
Give them the environment and support they need,
and trust them to get the job done.

The most efficient and effective method of
conveying information to and within a development
team is face-to-face conversation.

Working software is the primary measure of progress.

Agile processes promote sustainable development.
The sponsors, developers, and users should be able
to maintain a constant pace indefinitely.

Continuous attention to technical excellence
and good design enhances agility.

Simplicity--the art of maximizing the amount
of work not done--is essential.

The best architectures, requirements, and designs
emerge from self-organizing teams.

At regular intervals, the team reflects on how
to become more effective, then tunes and adjusts
its behavior accordingly.

 Manifesto for Agile Software Development 

We are uncovering better ways of developing software by doing it and helping others do it. Through this work we have come to value: 

Individuals and interactions over processes and tools
Working software over comprehensive documentation
Customer collaboration over contract negotiation
Responding to change over following a plan
That is, while there is value in the items on
the right, we value the items on the left more.

 ROUTINE

 

A continue I talk about my daily routine:

I wake up at 04:00 am, after I get up, I make my bed, I shower at 4:30 AM. after I shower, I get ready.

I go to the gym at 04:45 AM. I start training at 05:00 AM.  and after I go back at home, I have breakfast at 7:30 AM.

 

 Viviendo con intension

Transforma tu vida con la intención, una poderosa herramienta de desarrollo personal. A menudo establecemos metas y nos olvidamos de ellas. ¿Qué pasaría si nos centramos en nuestras intenciones en lugar de en nuestros objetivos?.

Practicar con intención cada día puede llevar a cambios de actitud notables. Si entrenas tu atención durante 12 minutos al día a través de mindfulness, notarás diferencias positivas. Siente tu cuerpo, comprende tus emociones y toma decisiones en función de lo que te haga sentir bien. Cada paso que das conscientemente hacia tus intenciones es un paso en la dirección correcta. Con intención, todo es posible.

How Artificial PLant are made in factories

 

the choise material silk, plastic and wire

 

The articifial plants used to adorm homes, offices many spaces. 

the first steps is create molds that will be used to shape tha artificial  plant.

impecabble details and forms. 

the casting process requieres precision and eye for detail, textur and countorn

aseembly process requires precision and considerater color and texture

Quality control proccess continue the packing on boxes.

prevent any movement that could damage the delicade components.

include guia de mantenimient.

eco-friendly packet.