Corn
Boiled corn would have been difficult to indulge in a few centuries ago. /Photo: blogspot.com
People consumed corn for food more than 10 thousand years BC, but then we were most likely talking about the ancestor of the modern product - teosinte grass. But it looked a little different: then the grains were hard, small and dry, and tasted like raw potatoes.
In the thirties of the last century, scientists found that modern corn began to have longer ears with bulky kernels about 6 thousand years ago through the efforts of Mesoamerican farmers. And in the eighties, researchers are working on making crops hardier: they are trying to make them more resistant to pests and drought, as well as increasing yields.
Watermelon
Episode from the painting “Still Life with Watermelons, Peaches, Pears and Other Fruits,” circa 1645–1672 / Photo: daily.afisha.ru
In a fragment of the canvas “Still Life with Watermelons, Peaches, Pears and Other Fruits” by Giovanni Stanchi from the 17th century, the watermelon can be recognized only by its striped skin. Indeed, thanks to the miracles of selection, melon has changed a lot, and today it is a juicy fruit of ruby-red color. But before this, watermelons had a much less attractive picture for the consumer.
The thing is that plants are able to survive in the wild solely due to a large number of seeds, so the early watermelon had quite a lot of them. However, farmers preferred fruits with a sugary, juicy core, but with a small number of seeds. It was this choice that made the watermelon attractive for human consumption, but completely unsuitable for survival in the wild.
Deadlift with kettlebell for girls
The female version of the exercise mainly involves working with fairly modest weights of equipment. To perform, you should squat down with a weight, which is grabbed with both hands. While maintaining a straight back position, you should slowly rise until the body is completely straightened. Tensing the muscles of the core and buttocks pumps them up perfectly. The arms remain straight during execution. For girls, it is recommended to do 12 to 15 repetitions in one approach. Of course, for this you do not need to take a 32 kg weight, since the correct technique is unlikely to be maintained.
The deadlift is an excellent alternative and option for adding variety to the training routine of many athletes. An undoubted advantage of the exercise is the possibility of visually noticeable progress even with relatively light weight.
Banana
You are unlikely to enjoy such bananas. /Photo: discoverychannel.ru
Bananas can confidently be considered a unique case of hybridization and selection, and all due to the fact that the most popular variety of fruit does not produce offspring.
But 10 thousand years ago, the fruits, as in the case of watermelons, contained such a huge amount of seeds that they were completely inedible. But today, thanks to selection, there are about a thousand varieties of bananas, and the yellow fruits beloved by millions are a variety of the Cavendish plant: according to Novate.ru, it accounts for approximately 99% of global banana exports.
This variety gained popularity in the fifties due to its resistance to Panama disease. True, in modern conditions, the Cavendish is also under threat: the fact is that over the last century the plant has not evolved in any way naturally, and therefore has become vulnerable to insects and bacteria. It is in recent years that researchers and breeders have been working to increase the endurance of this variety.
Technique for lifting kettlebells onto biceps with two hands
Option #1.
- Performed standing, knees slightly bent, palms on the sides of the kettlebell handle.
- Hands begin moving from below the hips. You can also turn the kettlebell over from top to bottom, holding the handles on the sides from below, this technique will turn on the brachialis.
- Exhale: without leaning back, keeping your elbows motionless, we bend your arms, bringing the weight to your chest. In addition to the biceps, feel the work of the upper chest.
- Inhale: Without throwing, gently lower the kettlebell , keeping your elbows bent to prevent ligament injuries.
Do not swing or throw weight. In this case, the throwing technique, like that of weightlifters, is prohibited. Concentrated work is important; lifting should be done only with the biceps . To keep the technique clean, you can rest your back against the wall . Any option is performed 8–12 times, 3–4 approaches.
Option No. 2.
In this version, hold the weight not by the handle, but by the sides of the widest part. The grip must be strong, so do not take a lot of weight , the main thing is not to lose the weight.
- In a standing position, hold a kettlebell with both palms.
- Exhale: Fully bend your elbows toward your chest without rocking your torso.
- Inhale: Gently straighten your arms, keeping your elbows slightly bent.
If both options with a weight of 16 kg are light, perform a superset - first lift the weight 12 times with a grip on the handle (option No. 1), then immediately perform option No. 2 also 12 times. Rest 1-2 minutes between sets.
Eggplant
Yellow eggplants, it turns out, are not something out of science fiction. /Photo: wikipedia.org
There is still active debate and debate about the origin of eggplants, but today the most common version is that they had thorns, and were also poisonous, and belong to the nightshade family.
The presence of needles of the ancestor of eggplants was explained by a protective function: they made them difficult to eat. But people preferred to take seeds for planting from fruits with a small number of thorns, thin skin and plump pulp. Years of this practice have transformed the spiny, poisonous fruit into an elongated purple vegetable, of which there are about 15 varieties.
How to approach training correctly
Now I will describe to you several recommendations and tips that will help you achieve good results, as well as protect yourself from unwanted injuries, because everyone wants to be healthy and strong, and not sick, right?
Warm up thoroughly before starting your workout. Warm up your ligaments and joints, prepare the ligamentous-articular apparatus for work.
A good warm-up allows you to:
- Stretch and tone muscle fibers.
- Cardiovascular activity increases, as a result of which active blood flow to the muscles begins.
- Prevents various injuries.
- Accelerates the metabolic rate.
- Improves functioning and tones the nervous system.
- Gives a positive attitude towards training.
You need to carefully monitor the technique of performing each exercise. It is better to do less, but correctly, than more, but poorly.
In kettlebell lifting, I do not recommend doing approaches to the limit, because this apparatus is not a barbell or a dumbbell; here, during fatigue, the technique begins to deteriorate and ultimately this can contribute to a loss of balance or control, which will lead to an undesirable result.
Before each approach, carefully think over the working weight, do not under any circumstances overestimate yourself, because working with weights is a more traumatic workout than with a barbell or dumbbells.
Carrot
Carrots also used to be a slightly different color. /Photo: discoverychannel.ru
The first mentions of carrots can be seen in Persia back in the 10th century, but then they looked completely different from what they look like now. The ancient vegetable had a purple or white hue with a thin, branched root system, unlike the modern root. Regarding the appearance of the modern red tint in carrots, not everything is clear either, but the most likely version is considered to be a genetic mutation - it was as a result of this process that the vegetable turned yellow.
Over the years, farmers and breeders have selected root crops that are approximately the same in shape, as well as the most attractive in color and taste. Judging by the fact that today we have orange carrots on our table, they turned out to be the most preferable for people of the past.
Kettlebell Fitness
If you want to have a beautiful sculpted figure, lose excess weight and improve your cardiovascular system, then you are in luck. Now you don't have to spend hours on a treadmill or exhaust yourself with strict diets. And all because you have mastered the basic exercises with a kettlebell that will make dramatic changes in your life. American scientists have already proven that doing kettlebell swings for 12 minutes is more effective than 20 minutes of running! In the people who participated in the experiment, after 12 minutes of swinging, heart rate rose to 86% of maximum, and VO2 consumption reached 65% of maximum. This serves as proof that the kettlebell is an effective tool for cardio training .
Aerobic exercise ensures fat burning . and since, by their nature exercises with a kettlebell are overcoming, the muscles receive sufficient load, as a result of which their hypertrophy occurs and the metabolic level also increases throughout the day. Thanks to this, an excellent fat burning effect is achieved.
What is a kettlebell cardio complex ? This is the sequential performance of exercises with a weight over a certain period of time. To exercises with kettlebells, you can add exercises with your body weight, calanetics, Pilates, etc. There are no standards here. Below I will present a typical complex that you can use as a basis. Once you have experience, you will be able to create complexes yourself, as well as vary the load, volume and intensity.
Each exercise of the complex is performed for 1 minute. During the break between each exercise, the weights are intercepted while standing:
Standing kettlebell interceptions . Stand straight with the weight in one hand. Bring your hand with the kettlebell behind your back and grab the kettlebell behind your back. Then bring the kettlebell in front of you and grab it again with your other hand. Perform 30 seconds on one side and 30 seconds on the other side.
So, here is a list of exercises:
1. Standing kettlebell grab 2. One-arm kettlebell swing 3. Standing kettlebell grab 4. Kettlebell walkout 5. Standing kettlebell grab 6. Kettlebell walkout + kettlebell press 7. Standing kettlebell grab 8. Overhead squats 9. Kettlebell grab standing kettlebells 10. Side bends with a kettlebell 11. Standing kettlebell grab 12. Kettlebell mill 13. Standing kettlebell grab 14. Forward bends with a kettlebell 15. Standing kettlebell grab 16. Lunges with a kettlebell 17. Standing kettlebell grab 18. Kettlebell snatch 19 Intercepting the kettlebell while standing 20. Reverse exit with the kettlebell
It will take you about 20 minutes to complete the complex. I advise you to initially perform a complex with a 16 kg kettlebell . and constantly increase the duration of the complex. You can do all the exercises for 2 minutes, or do a full circle of 20 minutes, then do the second, etc. You should not suddenly increase the load. You can add 7-8 minutes per week. This complex can be performed 4-5 times a week. If you start with 10 minutes and add 2 minutes at each workout, then after 15 sessions (about a month) you will be able to perform the complex for 40 minutes! And this is a serious load that will not only improve your functional qualities (strength, endurance, etc.), but also help you lose excess weight.
Note: the main idea of the complex is a gradual increase in intensity. The intensity can be increased in several ways: 1. Increase the duration of the complex. 2. Increase the weight of the kettlebell. 3. Use more complex exercises
If performing the complex is too easy and you feel that the load is insufficient, use one of the methods to increase the intensity. Everything is clear with the first and second. The third way - as an option, you can replace the standing kettlebell interception with kettlebell swings. The complex will look like this:
1. One-arm Kettlebell Swing 2. Kettlebell Walkout 3. One-Arm Kettlebell Swing 4. Kettlebell Walkout + Kettlebell Press 5. One-Arm Kettlebell Swing 6. Overhead Kettlebell Squats 7. One-Arm Kettlebell Swing 8. Kettlebell side bends 9. Kettlebell swings with one arm 10. Kettlebell swings 11. Kettlebell swings with one arm 12. Kettlebell forward bends 13. Kettlebell swings with one arm 14. Kettlebell lunges 15. Kettlebell swings with one arm 16 Kettlebell snatch 17, One-arm kettlebell swing 18. Kettlebell reverse exit
Peach
It turns out that peaches have a lot in common with... cherries. /Photo: cod15.ru
The ancestor of modern peaches appeared in China about 6 thousand years ago, but their appearance was strikingly different from modern ones. Initially, the fruits were similar in size to cherries, moreover, they had a hard and dry structure, and they tasted like lentils. But the farmers decided differently: they chose the most suitable fruits for planting trees, and over the years they managed to develop the juicy and sweet fruits that are familiar to us.
Cucumber
In ancient times, cucumbers were not the most attractive. /Photo: brightside.me
It’s hard to believe, but a vegetable that is now happily cut into salads was used exclusively for medicinal purposes in the past. The thing is that initially the appearance and characteristics of the cucumber were similar to eggplants: it was also prickly and poisonous. And only the efforts of farmers and breeders turned the unattractive, inedible fruit into a vegetable beloved by millions.
Exercise technique
Despite the fact that the movement is quite simple, the 8-piece with a kettlebell must be performed technically correctly. If an athlete does all the elements correctly, he will be able to work out several muscle groups at once, and also become more resilient. In this case, the bodybuilder will not risk injury. Follow this movement algorithm:
- Stand near the sports equipment, place your feet wide enough.
- Take the weight in your right hand. Bend down. Keep your back straight. The weight should be at knee level. Circle the projectile around your left leg.
- Pass the weight to your other hand. Repeat the movement, this time circling your right leg.
- Perform several repetitions of 8s with a kettlebell.
This way you should end up with a movement that is visually similar to the number eight.
