
Въздухът в планината лекува белодробни заболявания
Байкушевата мура над местността Бъндерица в Национален парк Пирин буквално помни времето на основаване на българската държава от хан Аспарух, тъй като е на над 1300 години. Черната мура и днес е една от най-посещаваните и лесно достъпни забележителности на планината. Но не е единствената причина да избягате от летните жеги сред прохладните планински пътеки, под сянката на многовековни дървета, на чист и целебен въздух, в компанията на диви животни и невероятни панорами.
Национален парк Пирин обхваща по-голямата част от едноименната планина, разположена в Югозападна България. Създаден е на 8 ноември 1962 г., с цел опазване на горските масиви в най-високите части на Пирин, но оттогава насам територията му се разширява неколкократно. Днес се разпростира на над 40 хиляди хектара, а в него са разположени 4 резервата и защитени местности.
Растителното разнообразие в Национален парк Пирин е забележително. Направо си е рай за ботаниците. Планината е местообитание на 16 дървесни вида, сред които клек, бяла мура, бял бор, смърч, ела, черен бор, черна мура, бук. Средната възраст на горите в парка е 85 години, като най-голям е делът на горите с възраст над 140 години.
Бялата мура се среща единствено на Балканския полуостров, а близо една пета от горите в Пирин са именно от този дървесен вид. Растенията достигат до височина от 35 метра и диаметър над 60 сантиметра. Бялата мура е включена в Червената книга на световно-застрашените видове.
Друга една пета от горите в Пирин са заети от белия бор. Той достига до височина от 48 метра и диаметър на ствола от метър. Дървото живее до 600 години. Летливите вещества, отделяни от игличките му помагат при лечение на белодробни заболявания.
И другите дървета в Национален парк Пирин са важна част от горската аптека. Смърчът помага при скорбут, обикновената ела и черния бор йонизират въздуха, а игличките им са богати на витамин C.

Планината е дом на редки животни
Заради богатия и разнообразен релеф на Пирин в парка живеят хиляди различни животински видове, голяма част от които са редки и защитени. От близо 3000-те вида безгръбначни, които обитават територията на Национален парк Пирин, в световните и европейски списъци на защитените видове са включени над 300 редки вида, 228 ендемита (срещат се само на ограничена територия), и 176 вида реликти (обитават местообитанието от преди милион години и се видоизменят спрямо средата). От срещащите се 240 гръбначни животни в Пирин в Червения списък са жабата дървесница и шипоопашатата костенурка.
От птиците, обитаващи Национален парк Пирин, 57 вида са включени в Червената книга на България за застрашени видове. От специална защита се нуждаят скалният орел, ловният сокол, трипръстият кълвач, глухарят, лещарката, ливадният дърдавец.
От бозайниците най-застрашени са кафявата мечка и балканската дива коза.
Реликти за планината са балканската пъстърва, планинската водна жаба, живородният гущер,усойницата, пернатоногата кукумявка, белогърбият и трипръстият кълвач, както и снежната полевка.
Ендемити за Балканския полуостров, които се срещат на територията на парка, са македонският гущер, белогърбият кълвач, балканската чучулига, алпийската завирушка, качулатият синигер, скалната зидарка, кафявата горска полевка и дивата коза.
В Национален парк Пирин живеят и 500 вида водорасли, които обаче са сравнително слабо проучени. Голямо е и разнообразието от мъхове, лишеи, гъби, както и висок процент местни, ендемични растения които не се срещат никъде другаде по света. Такива са пиринския мак, Урумов и Кожухаров окситропис, Йорданово зеле, пиринска песъчарка, пиринска злолетица, Давидов лопен, яворкова клопачка и пиринската мащерка. Само лечебните растения на Пирин са близо 450 вида.

Маркираните туристически пътеки са с дължина от над 370 километра
Маркираните туристически пътеки в Националния парк са 22 на брой. Общата им дължина надхвърля 370 километра. Част от тях се препокриват и пресичат, а маркировките са пет цвята – червен, жълт, зелен, син и кафяв.
Основните начални точки, за да поемете по маршрутите, са няколко. Ако тръгвате от Банско, то отправни могат да ви бъдат хижите Вихрен, Бъндерица и Дамяница. За туристите, които са решили да започнат пешеходната си разходка от Добринище, начални точки са хижите Гоце Делчев и Безбог, а от село Пирин се стига до едноименната хижа Пирин. Маршрутите в близост до Сандански започват от хижа Беговица. Начални точки от Кресна са хижите Загаза и Синаница, а от Разлог – хижа Яворов.
На тези места, оформени като основни подходи, са поставени информационни табла с карта на парка, с означени туристическите маршрути и друга основна информация, както и списък с основните норми и режими, с които трябва да се съобразява всеки посетител .
Освен тези пътеки има и много немаркирани такива, както и образователни, направени по различни проекти. Образователните маршрути са по-леки, подходящи както за деца, така и за хора от различни възрасти и с различни двигателни умения. Такива са „Демянишка река разказва“, „Към Башлийца“, „Към царството на еделвайса“, „Алея от Драгостинов Чарк до Ролбан“, която е пригодена за хора със специфични нужди, маршрутът хижа Яворов – местност Яворова поляна, пътеката от местност Бетоловото до местност Калята, тази до Байкушевата мура. Подобни има и тръгващи от различните населени места в близост до парка.
В жегите задължително вземете с вас повече вода. Добре е да имате и калорични закуски, които не заемат много място, зареден телефон и някаква навигация за по-лесните маршрути, както и планинска застраховка. За по-сложните ви препоръчваме да наемете планински водач, който ще се съобрази с личната ви физическа подготовка. Така не само ще се чувствате по-сигурни в планината, но и ще видите максимум красиви панорами и гледки от нея.
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20 Comments
Max-OT is a great program for someone who is
under a time schedule. If your time is proscribed, look no farther than this program.
The only drawback is that you’ll want a spotter for a lot of your sets.
You shall be working each set to failure —
it wouldn’t be smart to do that without a spotter.
A major con with this program is the lack of frequency and
lack of quantity.
They’d load up a quantity of vehicles with weights (and admiring
girls) and drive to a remote area within the trees where they
might practice. They’d squat from morning till afternoon,
rest, celebration, drink beer, then go right back to squatting once more.
Early in his bodybuilding career, Arnold’s deltoids were the weakest facet
of his higher body.
Also, extra calories can enhance your power levels, making you are feeling like a dynamo within the gym.
You can then put this energy towards extra-intense workouts that kickstart
your muscle hypertrophy and power gains. If you don’t nudge them off the couch (or
the training bench, in this case), they are slow to get moving.
Progressive overload is that nudge, forcing your muscular tissues to get with
this system and start rising.
It ties into progressive overload; you have to raise a little heavier or
do yet one more rep than final time to keep growing, and a exercise log is the finest way that will help you
keep in mind what you want to beat. In quick, regular resistance training (that’s your consistency), correct nutrition,
and ample relaxation and restoration are your magic beans for muscle growth.
It also makes positive you’re not wasting time on ineffective workouts.
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having a secret map to seek out new paths and hold climbing greater on Mount Gainsmore.
A structured exercise plan is a should when you’re trying to build muscle fast.
It’s all too straightforward to get caught in a rut,
mindlessly choosing the identical weight dumbbells time and again.
But with out constantly difficult your physique, you
don’t stimulate adaptations or progress. Keep in mind, not all sources of protein are created equal.
Just since you ate a granola bar that mentioned, ‘8 grams of
protein’ on the wrapper, doesn’t imply it was
a high quality source of protein. Consuming healthful, hormone-free, natural, and grass-fed sources
of lean protein keep away from inflammation and help maintain your
body working at optimum levels, that will assist you make actual features.
Hold your self to a schedule, or a routine, in which you repeat this exercise often.
All applications are available in our app StrengthLog – download it here for iOS or here for
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This science-base exercise plan is designed for the best muscle and power gains.
Assuming you’re performing 3 working sets per exercise,
limit your whole mixed compound and isolation motion workout routines to 5–7 movements
per exercise.
But with so many shoulder workouts out there, it may be overwhelming to
know which of them to prioritize. The execs to this program beside the apparent (better fascia health) are
that it still allows for a substantial amount
of flexibility on your half with total structural design. Some individuals will make the mistake of not looking after their vitamin on this program and it is those
people who discover themselves at a much larger threat of burning out after a short time period passes.
You can shoot for a 10-rep max one week on one carry after which an eight-rep max on one other
lift the next week. You can work down to a one-rep
max over time or play it secure and stay inside five to eight reps; it’s up to you and the
way far you want to push your energy gains. Simply remember that repeatedly coaching very heavy (five-rep maxes or heavier) shall be stressful and
will require occasional deloads. As Soon As you attain the load that
enables you the variety of reps you’re capturing for but no extra, you’re carried out with that raise for the day.
Building muscle isn’t nearly lifting weights—it’s about
training good, staying constant, and balancing intensity with recovery.
This exercise plan is impressed by Dr. Pak and
designed around training each muscle group 2-3 times per week, as mentioned in the article.
It’s constructed for maximum hypertrophy, combining compound and isolation workout routines with
an effective quantity and frequency steadiness.
A Push/Pull/Legs cut up is commonly thought of extra efficient than a Bro Cut Up as
a result of it permits every muscle group to be skilled twice per week as an alternative of once.
However, a Bro Cut Up can still be effective if coaching depth and quantity are
excessive enough. The most appropriate option depends on particular
person goals, recovery, and coaching consistency.
It refers again to the complete amount of work done, typically measured in units and reps.
Completely Different splits require different quantity strategies to be efficient.
If you discover that you’re consistently sore or not
recovering well, contemplate adjusting your cut up.
You may have to incorporate more relaxation days or scale back the number of
sets per session. Discovering the right coaching frequency is
crucial for muscle growth.
As the name suggests, this split entails understanding
five days a week. Whereas it calls for actual dedication, it
is a superb alternative if you take pleasure
in frequent exercises and goal to build muscle and
energy. Now you’ve a day or push actions between these two difficult lifts, permitting for higher restoration to avoid overworking the
muscle teams involved in both movements. If you prepare six days per week, you’ll perform deadlifts and barbell squats on consecutive days it would not
matter what, but for the intermediate lifter, that additional day of restoration is a good thing.
Push pull legs workout splits work nice for anybody with some training expertise.
Whether Or Not you’re trying to construct muscle or going for fats loss, a PPL split will assist you to reach your targets and provide the best outcomes potential.
These super heavy sets will sometimes make you suppose you’re going lower than what you
actually are. If you’re uncertain of your depth, have an sincere health club buddy watch your kind.
I’m going to stroll you thru three different ranges of energy coaching,
and by the top of at present, you’re going to know
exactly how to get began.
This typically means compound pressing exercises just like the bench press, overhead press, and
push-ups, but also isolation workout routines on your push muscle tissue,
like tricep extensions and lateral raises.
The rep ranges in our 5 day workout cut up packages may also be barely
altered. For example, if it says 8-12 reps for any given train, but
you favor reps, that’s fantastic. Once you determine
on the change you need, just keep the same rep vary over the course of the coaching interval so you’ll have the ability to
focus on the aforementioned progressive overload technique.
When it comes to weight reduction, any exercise cut up can be
efficient so long as your food regimen is in examine.
To shed pounds, you have to eat fewer energy than you burn and incorporate cardio or HIIT after your workouts.
Implementing a 5 day split with loads of cardio could be highly advantageous for fats loss,
as it helps protect muscle mass.
Non-training days require slightly greater fats as there could be
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fats go for the upper finish of the ranges prescribed below and vice versa if it performs higher on carbs.
You will learn to measure progress and respond to plateaus, so you can continue to
enhance properly beyond Week 12. Workout splits vary in frequency, depth, and
restoration demands. Push/Pull/Legs balances frequency and recovery nicely, whereas Bro Splits permit high-volume focus on individual muscle
groups however with lower frequency.
This quantity offers about 10 to 12 grams of important amino acids,
that are key constructing blocks for muscle repair and
progress, and might only be taken in by way of the food plan. When it comes to
common power training, make certain you additionally build in time for a 10-minute warmup and cooldown at the start and
finish of your workouts. You also wish to relaxation for a minute or two in between every set to provide your muscular tissues ample opportunity to recuperate.
At a minimum, you want to relaxation and recover for one or two days per week.
On those days, you’ll have the ability to avoid exercise completely or attempt an lively restoration routine that isn’t centered around weights and power coaching.
You can’t raise the identical 10-pound dumbbell forever
and anticipate to maintain including a lot muscle and power.
Full-body workouts are brilliant for building muscle and increasing energy.
They provide a potent stimulus for fats loss too, because
of the cardio-like results on your body. The first time you try
this push exercise, you must try to find weights that enable you to carry out the prescribed number
of units and reps with good type in each exercise. This is as a outcome
of longer rest intervals allow us to carry out more reps within the subsequent units.
Extra reps imply extra training being carried out and extra stimulus for the muscle tissue to grow.
To compensate for shorter relaxation intervals, you’d want to increase the number of units you do.
But they had been milking each little little bit of intensity that they may
from that poundage. For your final two sets of the incline bench press
you’ll be doing drop units. You will start with the same weight that you
used for the earlier three sets. This will hold the strain on the pecs throughout the complete motion. These are isolation workouts that assist to develop the muscles
you’re not essentially hitting in the huge three lifts.
Since placing this workout routine out there back in 2010, I’ve gotten tons of feedback from actually hundreds of people.
The wide grip front lat pulldown hits the again and biceps.
If you favor pull-ups (which are done with your palms going through forwards, unlike
chin-ups the place your palms face you) and you’re able to do 3 sets of 5-10
pull-ups using good kind, do pull-ups as a substitute.
The dumbbell hammer curl is done along with
your thumbs up and palms facing one another like you’re holding a hammer.
Doing the train this manner, somewhat than with your palms dealing with up, nonetheless hits
the biceps, but brings the brachialis, another muscle in your
higher arm, into play.
This way, you’re making higher use of your inter-set rest periods by doing one other exercise.
You won’t need as much rest between single-joint workouts, similar to dumbbell
curls, lateral raises and pressdowns. So make certain to maintain a
training diary, write down your numbers, and at all times try to beat your previous
workout indirectly. You want to give your muscular tissues a
cause to get larger, or you’ll stay stuck at
the identical dimension you’re proper now.
As A Result Of some muscle groups don’t have a lot of
compound or isolated workout routines to choose from, you ought to
use those already listed must be enough to work off of.
Lastly, all the exercises have a hyperlink to a video the place the
train is carried out. This is till I construct a library of my very own with visual demos
of workout routines. For instance, let’s say that you’re doing barbell
curls – your common weight with which you might be capable of doing eight repetitions is 45lbs.
Then you give that muscle a full week to get well, which
allows that muscle to develop bigger. Nevertheless, our
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If you’re already within the health club and need the easiest
method to estimate your 1RMs on the fly, you’ll additionally find this calculator in StrengthLog.
With a yr to work with, you probably can set
realistic objectives and track your progress extra
successfully. The best way to do a 3-day full physique exercise
is to alternate days and alternate workouts. You ought to cycle via
a minimum of two different full physique workouts and do them
on alternating days. For example, on Monday carry out Exercise A,
on Wednesday carry out Workout B and Friday Carry
Out Workout A. Take two days of rest and start off the following Monday
with workout B.
If this is a vital problem for you, take into consideration looking into
that. Both free weights and machines can fulfill these calls for, and it’s somewhat a question of what specific workouts or machines
we’re speaking about, than a sharp line in the sand. As lengthy as you
meet your protein and caloric requirements, then your muscles could have the most important prerequisites to grow in place.
In one examine, a group of trained males was capable of do considerably extra reps on the leg extension once they did
the leg curl beforehand [2]. Don’t try to save time by slicing your relaxation intervals brief and
racing from one train to the subsequent. The hypertrophy stimulus generated
by a given workout will be that much higher when you get an honest amount of relaxation between each set before tackling the following one.
The Muscle Constructing Exercise Routine is the completely
FREE weight coaching program that I suggest most often to individuals trying
to construct any quantity of muscle mass as quick as potential.
You see, the old-fashioned guys didn’t have the state-of-the-gym
fitness center tools we have at present. It wasn’t uncommon for these guys to do 2 or extra
health club sessions in at some point. Machines have their place, and as you simply noticed, you’re doing a little machine workouts on this workout.
However doing free-weight exercises is going to help you construct extra muscle as a end result of free weights permit you to work extra general muscles
(more bang for your buck). The caveat is applying the
conscious strategies we simply talked about.
The No. 1 behavior to break if you’re making an attempt to improve muscle mass is skipping post-workout vitamin.
Ahead we’ll explain why, along with other tricks to
begin doing to assist muscle growth. However there’s one
habit I usually see athletes and active people neglecting,
and it doesn’t require fancy fitness center gear
or choking hazards. Take lean physique weight in kilos and
multiply by 1.0 to calculate daily protein consumption in grams.
This quantity should stay fixed on coaching and non-training days.
So our man with one hundred eighty kilos of lean body mass ought to eat 200g of protein day by day.
Multiply this amount by 4 to calculate what quantity of calories you will derive from protein, so the 180-pound male would get 800 cal.
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