How Old Do You Have To Be Work To Work At A Gym?

Where Do I Put My Hog Patches On My Jacket

Project born in the free hours of music school and well in the courtyard, under a saucesito and leaves who spoke with the wind, taken root and the first issue came up: "Landscapes in C minor." The language flows between classes and recess volunteers, flows and spreads beyond the classroom ... Are just unstoppable voices calling out of the hands guitars, trying to silence impossible, to contain them.

What up Jose Luis Salinas Fernandez Zuñiga and Arnaldo Cordova.

José Luis Salinas Zuñiga


born in the city of Arequipa in 1985, began learning guitar at age 14 under the guidance of music teacher Ivan Mendoza, age 17 admitted High School Music Luis Duncker Lavalle under the tutelage of Cesar Sanchez in his first year continuing with Carlos Villalba which studies until the end of their stay in school.
receive master classes and teacher Jorge Herrera Erika Santek-Pircher Austrian attend master classes with Oscar Zamora, Eva Fampas and guitarist as he participated in the guitar festival at the end of 2006 the project began composing for guitar duets Arnaldo mate with which to begin to play their compositions.



Arnaldo Cordova Fernandez


Studio School of Music Luis Duncker Lavalle, specialty guitar, it is natural Arequipa, he began playing guitar at home pragmatically, to enter school with the teacher study Hugo Fernandez the five years during the race, in late 2006 and playing for a new project with Jose Luis, the impros and arrangements, creativity and chemistry will be in the shows.




The Andado

• Book Fair organized by the Alliance Française Arequipa 2009.


• The feast of music: 2006 to 2007 organized by the Alliance Française Arequipa.


• guitar ensembles Presentation school organized by Luis Duncker Lavalle 2006.


• Concert classical guitar and Latin America organized by the Rotary Club of Arequipa.


• The disc presentation of Bolivian troubadour Sergio Antezana, Arequipa on their way through 2007.


• The "V Arequipa guitar festival" in 2007


• In the "International Guitar Festival Iquique 2007"


• cultural events organized in the city as organized by the org. love and hate in 2008 and others.
• In late 2008 they recorded their first CD called unprecedented "DIP" , which contains 11 tracks. One of them is a tribute to the great band of the nineties "Alice In Chains", a variation on the theme "Down in a Hole", the other as we read above are unpublished.
  
  
  The presentation of this work will take place on Thursday July 16 at the Teatrino in the Municipality of Arequipa, Plaza de Armas at 7 pm ..
• This year also participated in the VII International Guitar Festival Arequipa 2009 thanks again to the teacher and event organizer Roberto Pachari.

Videos

This was Iquique in 2007, was the first time we went abroad as a duo, the song is called "Dance in the Dark" was cold and played outdoors because his theater was undergoing repair, it was an apprehensive because here begins a new era in composition with the theme "Winter Colors" this station on the coast and all its atmosphere ... Thanks to master Roberto Pachari. Here the link (thanks Enver):

http://www.youtube.com/watch?v=uFpRoBv0olg

This song is called "Submerged" and can say only play what you feel, this was in the International Festival Guitar Arequipa 2007, thanks to brother Harry Mendoza (great guitarist) for the recording and all that unselfish support. Here the link:

http://www.youtube.com/watch?v=VNGda5iCii4

POETRY

Dark gray Dark gray

Replace in
As the shadows move, my fears
Profile
As time
And they reached me.
My cold dark solemn mood
Choking
drown my dream
Feeling more alone,
In the torment of what I consider life.

perceive pain, pain

pass-through in the chest so hard that I fell down
This feeling becomes
In an eternal fóculo
That habit without comfort. Dark and gray


Replace in

When born again in the morning light
So awake, looking
Mist and shadows
Through my window.


Alegre is gratifying feeling at times,
looking at the sky, Listening to the wind

Passing By doing
flowers dancing in
A show of colors accompanied

These sublime singing of birds frolicking

For the branches of the trees just
But this feeling, just when
Back

recall me And everything becomes dark and gray

think that

Time moves And I do nothing.

The world is against me
And that scares me;
I think that is so little
What I can do;

is time to escape or disappear.
not wake up I never dreamed
or do something that I will never regret
, but sleep

change when I see a shadow

stay and everything becomes
Dark and gray. JS

mail, contacts, etc:

conductor777@hotmail.com is Jose Luis

fagositosis0@hotmail.com is Arnaldo

Tel: (054) 224 965

( 054) 458227

http://www.myspace.com/cuerdaxii

Durabuilt Db1552 Air Compressor

soil again in Training Recovery Training series

I considered this article interesting enough to fully transcribed. After reading the article, I'll do with the book and I will tell you such.

montanismo.org Reprinted with permission. Mountain Home South America that regularly and I think good.

http://montanismo.org/articulos.php?id_sec=11&id_art=2700

Reprinted with permission of the publisher: Jack Savoldelli and Alain Walther. Prepare for adventure sports. Editorial De Vecchi, Barcelona, \u200b\u200b2001. 223 pages, ISBN: 84-315-2687-4. Pages 46-52.

Objective:
forward progression and the acquisition of a perfect physical condition can only be achieved by respecting the balance between work and rest. After a session of effort, the capabilities of the agency systematically evolve in three phases:

-Decrease (result of hard work)
-Restoration (obtained respecting the resting phase)
-supercompensation (a phenomenon caused by acquisition balance between the first two phases).

The objective end of the training is to take advantage of super compensation phase, to increasingly require the ability to work (progression). The development of this principle is only possible if there is a good recovery, so a poorly balanced distribution between the phases of work and rest can result in a state of overtraining (too much work) or stagnant with no progress (too much sleep ).


The quality of recovery is essential to progress; interest is made in the best way possible. To facilitate this phase, we will examine the various means that can be used, but to better understand their effectiveness is necessary to know the causes responsible for the need to recover, linked to fatigue.

fatigue and overtraining

Fatigue is a natural alarm signal resulting in a feeling of discomfort, and indicates that it has reached the limit physically and mentally, so it encourages a break to compensate. Fatigue may be aggravated by the consumption of snuff, alcohol or drugs (limiting factors).
The origin of fatigue corresponds to certain changes in the circulatory system and nervous system, cause we are weaker physically and mentally. Its causes are: accumulation of debris
activity Phone: lactic acid, pyruvic acid, creatine, ammonia and urea:
decreased level of glucose, mineral loss and water loss.
The first effect of fatigue is the deformation of the art (muscle fatigue). Then comes a change of motion, a technique prone to interference in the economy that good technique.
Fatigue can also cause accidents.
In principle, the daily fatigue recovery is rapid, but recovery is not enough (for lack of sleep or poor nutrition), it may accumulate fatigue each day, reaching to a situation of chronic fatigue, called overtraining. This phenomenon does not occur in tests of two or three days, but rather manifests itself in longer tests.
The greatest risk of overtraining is in the preparation phase, where for weeks the training is conducted almost daily.
What happens during a test if it continues to make effort in spite of fatigue?
In extreme cases, we reach a state of exhaustion. This is a dangerous, since it corresponds to a drop in all the body's energy reserves. The immune system is also severely affected, so that the athlete is no defense against aggression. This could lead to coma or even death. Seen this way, we understand that you should not rely on hidden fatigue substances such as amphetamines.
All this has negative effects on our progress and may lead to depression.

Causes of overtraining

-A program-closing
too intense enough food

-salted-Accrual
activities, problems of psychological

-infectious diseases, drug use

The symptoms of overtraining

can only diagnose overtraining if there are several of these symptoms at once:
-loss of appetite and weight;
-rapid pulse at rest;
-increased blood pressure;
-rapid breathing and stifled;
-cramps and headache;
, decreased libido and reflexes, accelerated
-transpiration;
-low motivation, mild depression, disinterest, feeling no power;
-frequent wounds, slight pains that do not disappear;
-menstrual problems in women (amenorrhea);
-aggressiveness and nervousness.
overtraining diagnosis can be confirmed by a blood or a hormonal analysis.

treatments

first thing is to rest and relax, and massages, hydrotherapy and intake of vitamins and minerals. We also recommend consulting a doctor, who may establish a recovery strategy quickly and effectively.
do we know
A slight overtraining, or the beginning of a process of this type can be treated with some days of rest and care, but will lose about 15 days of preparation, and our sport condition will be far from perfect.
A serious overtraining require complete rest for longer, which means a total disruption of the preparation and the abandonment of the project. Important overtraining often requires three to six months off before resuming full potential initial physical.
should therefore, do not skip stages and ensure a balance between work and rest.
stages of recovery
Generally, recovery is defined by the late phase after exercise, but in reality can be found at different times and in different ways. During training

Recovery Recovery is complete when the second exercise is addressed in a state close to the top of the first: the heart rate is normal. Will be incomplete if the break is too short and the heart rate remains high.
recovery also distinguishes between active (maintaining a low intensity activity for anaerobic type favor the elimination of waste, especially lactic acid) and delayed recovery (the person stands still, sitting, standing or lying). During training, recovery from exercise aims to renew the energy substrate of the muscles and remove waste as part of carbon dioxide or lactic acid.
Active recovery after finishing the training
The objective is to recover in this time of payment of oxygen debt, waste disposal and compensation of losses.
back to a rest position through a small activity (aerobic).
stretching exercises.
water intake (drink alkaline) to combat acidosis. Recovery

late after exercise is to eliminate waste, fill energy reserves (glycogen), rebuild the destroyed cells and allow re s systems levels through:
food; bebida; relajación; masaje; hidroterapia; dormir.

Conclusión

La recuperación puede mejorarse si se tienen en cuenta ciertos principios:
-Principio metodológico
-entrenamiento individualizado (según las posibilidades de cada uno);
-entrenamiento bien estructurado (véase “programación del entrenamiento” en la página 102)
-variación de las cargas de entrenamiento (alterne días “duros” y días “ligeros”);
-realización de un buen calentamiento;
-vuelta al estado de reposo de forma adecuada;
-respete los días de rest.
-medical-biological principle
-adequate diet to the effort;
-massages, hydrotherapy, sauna, heliotherapy;
lymphatic drainage
-psychological principle: elimination of emotional tension and emotional order by relaxation, the screening of films or relaxing music. Diet and recovery

allow feeding to replenish energy stores and restore the cells. This consists of:
offset the loss of glycogen with an important contribution of slow sugars. Reloading is faster glycogen when food is done in two: the first two hours after exercise, and the second, three or four hours later.
ensure water supply important, given that the exercise has been long and intense and took place in a warm and humid. Use recovery drinks especially studied for this period.
body make proteins, according to the intensity of effort. For hard work are required from 1.5 to 2 grams per kilo of body weight (preferably white meat, fish or dairy products).

How to spot a bad recovery

If recovery is not satisfactory, latent fatigue accumulates leading to a state of overtraining, so interested to watch at least a sign of chronic fatigue:
-difficulty returning to normal after training -reduced performance

-modification of blood pressure (decrease of the difference [M & E: between diastole and systole])
-
unexplained weight loss If you have these symptoms, you should perform a blood test. We will also be attentive to the behavior (irritability or nervousness).
The control of heart rate en reposo (por la mañana) también puede servir como indicador de una recuperación deficiente. Una persona bien entrenada, que respete una buena fase de recuperación, notará cómo su frecuencia cardiaca disminuye por las mañanas, al despertar, mientras que, a la inversa, la persona fatigada tendrá una frecuencia cardiaca elevada en relación con otros días.

Medios de recuperación

El sueño
El sueño es indispensable para la especie humana, puesto que es el principal medio para la recuperación, y sin duda el más eficaz; una persona privada de sueño durante un periodo de tiempo más or less long, have a loss of physical and intellectual resources. As each individual sleep duration varies from five to ten hours. However, over the duration of sleep, what counts is quality, and that's when our cells regenerate (it secretes growth hormone, which allows a reconstruction of the muscle cells).
After 24 continuous hours of wakefulness, a person will be able to train well, and both concentration and thinking skills become impossible, so the performance is in decline.
To get a good sleep during the preparation period, You can follow some general rules:
-have a good mattress (firm but flexible);
-avoid large pillows and cushions accumulation;
-ambient temperature should be around 20-21 º C;
-la room should be quiet and dark;
-check the water level of the radiators;
-wear clothing that will not hinder circulation.
Against insomnia, the best sleeping pill is the regular practice and sustained physical training. However, if we experience trouble sleeping, here are some little "tricks" to sleep:
milk is not good "sleeping pill" but recommend re slow sugars. A meal containing starches (rice, pasta, etc..) Or even a banana before bed will promote sleep.
take a warm shower. Get a massage, eat an apple, drink herbal teas (linden, chamomile, passionflower), do not smoke before bed (nicotine is an exciting one.)
During the field test, using as far as possible these little "tricks", although the best method is relaxation. Our advice is that the reader's practice time, thus, be able to recover quickly.

Massage

The massage is part of the preparation physical, like food, showers, heating, etc. Sports massage aims, among others, allow the return to a state of normalcy by restoring the body after exercise. Therefore, favors a quicker resumption of training with this accelerated recovery. It also helps prevent accidents in the muscles and tendons, so that their participation in the healing of sports injuries resuming help faster. The massage part, then, performance improvement and should form part of the general care of the athlete.
promotes muscle contraction and acts in the circulatory and nervous system, causing, among other things, a vasodilation that contributes to muscle warming. Active
disposal of waste produced by muscle contraction.
accelerates the recovery of the state of dynamic equilibrium (homeostasis), always with the involvement of the nervous system and circulatory system.
lymphatic drainage allows the acceleration of venous return and detoxification by the discharge of toxins and lactates.
Because of its sedative, reduces anxiety, lassitude eliminates, reduces pain and helps the muscle distension, followed by a psychological relaxation.

Before the effort is the preparatory massage, and is intended to provoke a stimulating effect, prepare the muscles for exertion and excite the nervous system.
This massage will run at a fast pace of 5 to 15 minutes before heating and massaged on all the muscles involved in the activity, which will give the person a positive mental state, improved confidence and reduced anxiety. After the effort

massage is the restoration, which has a sedative and relaxing effect. Removes and clears, activates the lymphatic and venous return to allow the evacuation of toxins.
The pace of implementation will be slow, and the duration of 30 to 40 minutes. The massage will generally throughout the body, and insist on the most fatigued. On the ground

Here we will be unable to seek the services of a professional, but we can use this method to recover: peers can give us a massage and we give it to them, or we can practice massage. This does not require any special preparation, just practice. There is no futility, and shown as effective as that done by a health professional, although obviously not get the relaxing aspect of Laissez-faire. The self-massage is effective for the preparation of the muscles and fatigue disappear and lassitude.
Since only up to us, we practice when we do well: in the morning, before departure, complete the heating and, at night, after the test, effectively contribute to the relaxation, ensuring good muscle recovery to promote the elimination of waste through blood and lymphatic drainage of the veins.
The position we take should be as comfortable as possible, so relaxing for the maximum and no fatigue with the massage.
We will not be possible to massage all parts the body, but what we can do provide a great relief. A general self-massage to be developed in the following order:
abdomen, lower limbs (thighs, legs, feet), buttocks, lumbar, pectoral region, neck shoulders, upper limbs (arms, forearms, hands).
Other means
The seaweed baths or compresses using algae (mostly used in thalassotherapy). The sauna, beneficial because of its sedative and calming. Soothes muscle aches and eliminates weariness.
The heliotherapy, or the use of infrared and ultraviolet rays. It uses the heat of infrared rays to improve recovery from vasodilatation and excessive sweating. The action is a decongestant, antispasmodic and analgesic. It is necessary to take certain precautions before going out under an infrared lamp, so if there is any risk, eyes must be protected by dark glasses. The focus of the beams are placed about 70 cm, and the exposure time will not exceed 30 minutes. The exposed surface shall not exceed 25% of the body surface. Ultraviolet rays are used to prepare the skin for sun exposure.