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      "permlink": "four-kettlebell-excericses",
      "title": "Four kettlebell excericses",
      "body": "@@ -444,18 +444,30 @@\n %3C/p%3E%0A%3Cp%3E\n-##\n+%3Cstrong%3E \n Motion p\n@@ -471,24 +471,33 @@\n n planning%3C/\n+strong%3E%3C/\n p%3E%0A%3Cp%3EAll ex\n@@ -1055,18 +1055,24 @@\n %3C/p%3E%0A%3Cp%3E\n-##\n+%3Cstrong%3E\n A minima\n@@ -1129,25 +1129,31 @@\n  style%3C/\n+strong%3E%3C/\n p%3E%0A%3Cp%3E\n-###\n Kettlebe\n@@ -1160,16 +1160,98 @@\n ll swing\n+ - this one is king because you are hiting so many muscle groups at the same time.\n %3C/p%3E%0A%3Cp%3E\n@@ -1487,16 +1487,61 @@\n et squat\n+ - great for building overall muscle strenght\n %3C/p%3E%0A%3Cp%3E\n@@ -11422,19 +11422,16 @@\n %3C/p%3E%0A%3Cp%3E\n-###\n Clean an\n@@ -11437,16 +11437,55 @@\n nd press\n+- push and pull motion in one excerices\n %3C/p%3E%0A%3Cp%3E\n@@ -11745,11 +11745,8 @@\n %0A%3Cp%3E\n-###\n Turk\n@@ -11755,17 +11755,75 @@\n h get up\n-.\n+ - the hardest one. It builds you great core strength \n %3C/p%3E%0A%3Cp%3E\n",
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{
  "trx_id": "3432578379546474deaeadaa3d08eae14afe9e8f",
  "block": 20465816,
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  "timestamp": "2018-03-07T11:46:57",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "kettlebell",
      "author": "medvus",
      "permlink": "four-kettlebell-excericses",
      "title": "Four kettlebell excericses",
      "body": "<html>\n<p>Today I will share four great experiences I personally do in my own workout routine and I have great results from doing them. My strength, cardio and overall performance in other physical activities have been improved by doing the kettlebell routine. I'm a huge proponent of kettlebells and I sincerely believe that kettlebell training can translate well in other sports for example wrestling, martial arts, and football.</p>\n<p><br></p>\n<p>##Motion planning</p>\n<p>All exercises are based on motion and there are many types of motion we humans can do like pushing, pulling, contracting and squatting etc. By having the different type of motions in mind you can organize a routine to be efficient, what I mean by that is doing fewer sets and repetition but still getting a great workout for the muscles. In my opinion, it is inefficient from a time-wise perspective to workout by doing isolated exercises movements on the same muscles e.g benchpress and pushups because they targeted the same muscle area.&nbsp;</p>\n<p><br></p>\n<p>##A minimalistic approach to a total body workout kettlebell style</p>\n<p>###Kettlebell swing</p>\n<p><img src=\"https://i.pinimg.com/originals/23/3d/d7/233dd7d32eb4314b4c3bdacf74741b2a.jpg\" width=\"739\" height=\"388\"/></p>\n<p><a href=\"https://i.pinimg.com/originals/23/3d/d7/233dd7d32eb4314b4c3bdacf74741b2a.jpg\">Link</a></p>\n<p>Goblet squat</p>\n<p><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR73IdLqnNWKSIfWa7R0MZNPWFy-t4ueUIU4lxSX7nNGQmUZHN9P8a4zYVj\" width=\"91\" height=\"213\"/></p>\n<p><a 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\">Link</a></p>\n<p>###Clean and press</p>\n<p><img src=\"https://i.pinimg.com/236x/e0/26/c3/e026c3cfd692976a7d307bf225c8aea1--cleanses-kettlebell.jpg\" width=\"236\" height=\"157\"/></p>\n<p><a href=\"https://i.pinimg.com/236x/e0/26/c3/e026c3cfd692976a7d307bf225c8aea1--cleanses-kettlebell.jpg\">Link</a></p>\n<p>###Turkish get up.</p>\n<p><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSKCneNZ_QkspnKqMiOMNdUjNE4kd5yCpZ2XSpalPFoUgDpZYcBzg\" width=\"385\" height=\"131\"/></p>\n<p><a href=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSKCneNZ_QkspnKqMiOMNdUjNE4kd5yCpZ2XSpalPFoUgDpZYcBzg\">Link</a></p>\n</html>",
      "json_metadata": 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{
  "trx_id": "67f1b6102aac5fdce19555238ce06475f760671c",
  "block": 20465074,
  "trx_in_block": 25,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-03-07T11:09:42",
  "op": [
    "vote",
    {
      "voter": "medvus",
      "author": "medvus",
      "permlink": "the-most-versitale-training-equiptment",
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      "body": "Consistency is key when you are trying to form a new habit or getting rid of an unwanted habit. In my own experience after constantly going after it for around 60 days, the habit becomes the defualt behaviour. Back in 2016 I wanted to read more and waste less time on browsing the internet so I scheduled 25 min of reading every day, play forward to 2018 I have read over 30 books which some of them have had a positive impact of my life. \nGreat post buddy and keep it up",
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      "title": "The most versitale training equiptment",
      "body": "### Introduction\n\nTo get fit and healthy is not only considered to be a motivational issue, the economical part could itself be a major obstacle for people not being able to get in better shape. Depending on the living cost and a person's annual salary it may cause some restrictions on what people can afford therefore all fitness options are not available for everyone. I've decided to share my experience and knowledge on the subject what is the most cost-efficient way to train the body. \n\n  ### The cost \nOn the subject of cost, some of the examples of price can fluctuate depending on local price. The average gym membership cost 40$ monthly in the US [1](https://www.statista.com/statistics/639067/monthly-price-of-gym-in-us/). That is an annual cost of  480$ and what does it give you? In broad terms from a typical commercial gym offers the customer weightlifting machines, treadmills,  free weights and perhaps classes e.g spinning, dancing etc. In an overall sense, you have a wide repertoire of ways to get into shape. The downside is obviously the cost which might be expensive but it is still the cheaper option than installing your own gym in the garage.  For the case of running and mixing it with calisthenic workouts, it will cost around 75 $ [2](https://runrepeat.com/running-shoe-prices-analyzed) for a decent pair of running shoes. A calisthenic workout is based mostly on a bodyweight routine and working on different pull-up variations on the bar.  If you don't have any public outdoor gym you will need to purchase a pullup-bar(20$) or gymnastic rings (28$). The gym equipment and shoes will land you on a total of approx. 123 $. \n\n![dumbbells-2465478_1920.jpg](https://steemitimages.com/DQmUfygR3mXnW6aH2eFeQJgK5av5TSefg91Y8hE3pgGpSos/dumbbells-2465478_1920.jpg)\n\n### Enter the kettlebell \nThe kettlebell, in my opinion, the most versatile and cost-efficient training equipment. The reason for it, when you are training with a kettlebell you can design a tailored routine for your specific goal. You can train both strength and the cardiovascular system with one tool. Excercise with the kettlebell also promote what people in the fitness industry call \"functional\" movement that you can translate to everyday life. For instance, the kettlebell swing trains your core, shoulders, gluteus, hamstrings, pecs, in other words, it activates a chain of muscles which mimic everyday activities. If we take a traditional exercise let say the bench press, you are going to in the opposite direction of \"functional\". Don't get me wrong the bench press is not a bad exercise but how often are you going to be in that position in everyday life? \n\nTo train with kettlebells is a low-cost and it ranges around 44  $ for a 35 lb which is a good start weight for men. For women, there are 26lb kettlebells for 33 $. Obviously heavier kettlebell = cost more. Other than the kettlebell you don't need much, by searching on the internet you can find good sources on proper technique and specific kettlebell routines. If you have a bit more money to spend it's recommended to hire a personal trainer with experience with kettlebells, this can help you to dial the correct movements to avoid improper techniques and unnecessary injuries. \n\n\n![kettlebell-1045067_1920.jpg](https://steemitimages.com/DQmdt9RD9LufLXXeudx1h8vaFJAmoGwnrKjoYcoBPukYAbC/kettlebell-1045067_1920.jpg)\n\n\nHope you enjoy this post and feel free to upvote, comment <3",
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      "body": "It’s been established since… forever that exercise is a necessary component for promoting health and wellbeing. By exercising on a regular basis you can improve the bodies physiological functions whether it is a more efficient cardiovascular system or general improvement in once strength. Often we consider exercise as a form duty or an unpleasant task that must be accepted to reach that weight loss, slimed belly or a better self-esteem.  What we often forget or not even necessary notice is the matter of the mind. The everyday struggles and insecurities drown us with information so that neglection of the mind start to appear. I’ve dedicated this short blog post to move the spotlight away from the raw physical appearance of the body, to the more subtle body-exercise and mind connection so that we can appreciate exercise holistic effect on our inner being.\n\n## I. Exercise improves the ability to learn\nThere are some core concepts that need explaining and for now, I will explain it in broad terms without the technicalities. When we talk about brain neurons being ”connected ” it’s a matter of speech they aren’t actually physically connected, the axon and the dendrite never actually touches. Instead, neurotransmitters are the ”messenger”. Approx 80 % of the signaling in the brain is done by two neurotransmitters; glutamate and gamma aminobutyric acid(GABA). In essence, learning is about strengthening the affinity between neurons, for example, to learn words, neurons will be recruited and add a new circuit this is done by fire up neurotransmitters. To repeat that process where you keep reusing the new word will cause the synapses to swell and make a stronger connection. Same is true about not using the the word anymore, that will lead to weak connection, diminishing the signal and alas you forget the word. The body-mind connection is that there is this molecule called BDNF which work as a ”fertilizer”, improving the function on the neurons like improving the signal strength, structural growth, protect neurons against the process of cell death and other diseases. In short – exercise increases the BDNF levels. The idéa is by regularly doing aerobic exercise it boosts BDNF levels which are a big mediator in helping us to learn. There are programs in different schools in the US that are using early PE classes as a way to increase and improve their student's ability to learn, the results of early PE shows in an overall improvement in grades.\n\n![spark2.jpg](https://steemitimages.com/DQmPstScoWwP5V5gCVgimrUm1gU8LKsnBqBtHm6N83eVghM/spark2.jpg)\n\n\n\n## II. Exercise improves mood\nTo build muscle you need to break them down and let them recover, the same applies to nerve cells, which also has a built-in repair and recovery system which is activated by mild stress. Exercises do both, it help us get more resilient not just in body but in the mind. To apply regular exercise can calm the body down so that it can manage more serious stress response. It’s also shown that exercise helps with anxiety sensitive, studies have shown that an exercise is a great tool for people who are having an anxiety disorder. Why is so helpful? It provides certain benefits like a distraction, it puts your mind in another place so if you are a person with an anxious personality, training will distract you from your feelings. Excierses works as well as beta-blocker, which helps with anxiety by interrupting the negative feedback loop from the body to the brain, this feedback loop causes tension and a heightened sense of anxiety. One common symptom that people with anxiety can suffer from is a panic attack, by doing exercise it will teach and help the person not associate higher heart rate and heavy breathing as a trigger for a panic attack, instead it is a normal reaction associated with heavy training. This is a wonderful thing because it shows that exercise activates the sympathetic nervous system which can help you to relearn new patterns and break we from the old dangerous one by improving connection, learning alternative routers and changing your reality. \n\n![spark1.jpg](https://steemitimages.com/DQmVyTngmpikEx2Gco35VeWTEwWa9gVYnYtLtLGDNCyERPu/spark1.jpg)\nEven depression has shown to be treatable to some degree with exercises by increasing dopamine levels in your reward system and it will give you a better outlook on your life and steer you away from the pessimistic viewpoint. The terrible thing with depression is that it can render a person totally helpless and unavailable to take action. The physical lack of making a change or motivate once self to do anything to improve once situation can lead the person into a big downward spiral and a constant bad feedback mechanism, you are depressed and in need of a change but you are too incapable to do anything due to physiological and physiological factors, this becomes a hard loop to break which puts a huge strain on a person the neurological makeup and can lead to neural degradation. \n\n## III. Limitations\nExercise is not the remedy for every disease and I'm not encouraging anyone who is taking medication for different illness to stop taking their medication so consult with your doctor. But I wanted to illuminate the issue that exercise is not only a tool to \"look good\" but a valuable, necessary and most important \"self-help book\" you can own. Take care of your body and your body will take care of you. \n\n\nIf you read this far it probably means you appreciated and found some value and that's my goal on Steemit, to write blog posts that can give some sort value to people in their everyday life. If you like this post I encourage you to upvotes, follows and comments.\n\n![banner.jpg](https://steemitimages.com/DQmcXMBUtZPMRvtPiG23Ds6HvfregUAPEpErpoGKzRfkfZC/banner.jpg)",
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      "body": "Everybody takes care of their own interest, of course. That is true in crypto and any other market. There are people looking at it whishing that it comes down even lower so they can buy cheaper. No problem with that. Just saying that if you truly believe in bitcoin (and crypto in general) you should hold your coins",
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      "body": "@johanalejo To play devil's advocate here, the HODL argument is based on that you want others from selling their cryptos so that your cryptos don't lose more value which means you have  an incentive to keep people on the \"crypto koolaid\"\n\nThis is not an attack on you, when it comes to cryptos I'm actually clueless on the subject.. just asking question and trying to figure things out.",
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