thegoodfellas/blogset-br huggingface dataset:
um angulo a 45o do corpo. Repita do outro lado. 5. Com a mao direita, segure o braco esquerdo estendido na altura do ombro. Alterne o lado.PARA OS DIAS DE FOLGAEstes exercicios trabalham os membros que voce usa ao correr. Eles melhoram a postura e protegem os joelhos.IMAGEMTXT1. Mantenha as pernas afastadas a direita na frente e a esquerda atras. Dobre o joelho esquerdo em 90o. Apoie o pe direito so na ponta. Com as maos na cintura, traga o pe de tras para a frente e para cima o maximo que puder. Ao mesmo tempo, eleve o calcanhar do pe de apoio. Faca tres series de dez movimentos com cada lado. Este exercicio fortalece panturrilhas, coxas e gluteos. 2. Apoiado nas maos e nos joelhos, eleve a perna direita e o braco esquerdo, deixando-os na mesma altura dos ombros. Olhe para baixo. Mantenha-se nessa posicao por 30 segundos. Faca isso seis vezes, alternando os lados. 3. Em posicao de corrida, mantenha os bracos ao longo do corpo. Flexione o joelho, deixe o tronco ereto e traga-o um pouco para a frente. A mao nao deve ficar abaixo do joelho. Olhe sempre para a frente. Este movimento ajuda a fortificar os musculos que dao estabilidade e protegem os joelhos. Faca tres series de dez movimentos com cada perna. 4. Sentado em uma cadeira, mantenha o tronco reto e eleve a perna com um peso de 1 kg na ponta. A perna deve ficar semiflexionada. Faca tres series de 30 movimentos com cada perna. Depois que se acostumar com a carga, aumente o peso.Get ready to run 10 kmWith four years of running in the curriculum, collect a dozen medals of honor of evidence completed (all are jealously guarded in my drawer in my pajamas). I am also privileged to choose which shirt will train in the street - each one bearing the logo of a different event. I owe a lot to the race. Thanks to her, I left behind my concerns about the weight and gained diaa willingness to face the day. But I always knew that it was still necessary to remove some stone. Averse to hype the gym, I chose to run alone, following the guidance of more experienced friends. These councils, however, vary so much that they're conflicting. It was then that I had a winning idea: to propose an article with tips for the race HEALTH magazine!. So solve some questions and divide the personal discoveries with readers. The suggestion, as can be checked here, was accepted by the editors.IMAGEMTXTApesar several years running, I am far from being a professional athlete. This would require much more time to devote to the activity, which functions as a journalist, husband and father do not. During the week three times reserve for the sport. One for football (required) and two for the race. Here goes, then the first alert: who just hit the ball once or twice a week is not prepared for 10 km. You must train with that goal. "The members involved in a game are not the
same as those used in a race," says Pauline Ademir, professor of the Company and Technical Assistance Athletica Sports Medley in Sao Paulo. Pauline recommends that aspiring athletes do at least two workouts per week of 7 km. Only then will be ready for the biggest challenge, it typically takes four months to achieve.There are two types of training tailored to the beginner. The first combines stretches with good speed and a slight rest. Every 1 km, we walk for a minute, adding to 5 km. "It is important to keep up any longer," Paul teaches Zogaib, a physiologist at the Federal University of Sao Paulo. The other workout longer, is 7 km, must be continuous and less intense. Its function is to confer resistance.Both must be preceded by five minutes of stretching. The ideal is to be made alternately, as the impact of the move hit the floor with feet, ankles and knees (see box on page at right). The risk is that the microlesions need at least one day to be remedied. In these ranges, some experts recommend exercising specific muscles (see box left).Trampled LIGHTA good pair of running shoes (not the most expensive!) Also helps to circumvent the excessive impact. Teachers recommend the ones that cost over 250 real (price reasonably close to what is out there). Avoid models with damping spring. "They are very high, generate instability and can lead to ankle twists," says Fabiana Pereira, coach of the sport 4any1 advice. A shoe lasts, on average, between 400 km and 600 km. If you run 15 km a week, you have to replace them every six months.The course shall include 30% of soft track, which can be grass, dirt and sand (again to reduce the impact). By tracing the path, set to go from time to time provide a water fountain or a water bottle at some point. Take the liquid at least twice along the way. Make showerhead with what remains in the cup is a delight. And the hotter the day, the greater the pleasure. The nominee is to get the salty sweat from her face and wet the belly. "Take care not to wet socks and shoes, that would cause bubbles," says Marcos Paulo Reis, a consultant sports group Sugarloaf.IMAGEMTXTAo run, look at the horizon. The arms should make an angle of 900 and can not cross the chest, moving parallel to each other. The heel must be the first part of the foot touching the floor. In the steepest climbs, the tip of the teachers is to step with the toes to save energy. Have to go down, slow down a little range of motion of the arms. Caution: the pressure on the feet and knees rise dramatically and it takes a trigger accessory muscles, which normally is not as well prepared. "It is downhill that people often get hurt," says Reis. "It is wise not to brake too much or too little and find their own speed," he says.BEFORE AND AFTER THE EVENTThe night before the competition, choose a pasta with tomato
sauce and juice. On "D", drink water from the earliest to start. No coffee, caprice in carbohydrates. Two hours before the start, close your mouth. Before the race, stretch for five minutes and five other heat with a very light hazing. Start your journey at a speed lower than that of training - is expected to take six or seven minutes per mile. Keep the speed constant. At the end, eat cereal bars and energy drinks and do some light stretching for ten minutes.THE TIME OF taffyStretch your muscles before and after the race prevents pain and injuryIMAGEMTXT1. With your left hand, hold the leg on the side, pull it back and hold it there for 20 seconds. Both knees should be aligned. Look forward and keep the trunk straight. Do the same with the right.2. Place the left leg on a chair and grab it with his right hand. Switch the hand. The trunk should be facing the foot that is on top. It is not required to reach the foot by hand. The important thing is to respect your limits.3. Climb a sidewalk or a step and lean in a corner of the feet, causing the heel down a bit. So you'll be stretching the calf in the back of the leg. Repeat on other side.4. With both hands, grasp the neck and bring the head down. Then hold your head with one hand and pull it sideways. The opposite arm should be straight and a 45 angle to the body. Repeat on other side.5. With his right hand, hold the left arm extended at shoulder height. Switch the hand.DAYS FOR CLEARANCEThese exercises work the members that you use when running. They improve posture and protect your knees.IMAGEMTXT1. Keep your legs apart - right in front and left behind. Bend the left knee 90 degrees. Rest the right foot only at the tip. With hands on hips, bring the back foot forward and up as much as possible. At the same time, raise the heel of the foot support. Do three sets of ten movements with each hand. This exercise strengthens your calves, thighs and buttocks.2. On his hands and knees, lift your right leg and left arm, leaving them in the same shoulder height. Look down. Hold this position for 30 seconds. Do this six times, alternating sides.3. In the running position, hold your arms at your sides. Bend the knee, allow your upper body upright and bring it a little forward. The hand should not fall below the knee. Always look forward. This move helps strengthen the muscles that provide stability and protect the knees. Do three sets of ten with each leg movements.4. Sitting in a chair, keep your torso straight and lift the leg with a weight of 1 kg at the end. The leg should be semi-inflected. Do three sets of 30 movements with each leg. Once you get used to the load, increase the weight.
0;width: 532px;}#tabs .links p {color: #FFFFFF;display: inline;float: left;font-size: 13px;font-weight: bold;margin-top: 3px;margin-bottom: 0px;} #tabs ul.submenu-videos li {width: 599px;}#tabs ul.submenu-videos li a {width: 599px;}Cuidados com criancas entre seis meses e 2 anos de idadeA partir dos seis meses, o bebe ja pode ingerir alimentos. O que ele pode comer? Embed: Fabio Ancona Lopez, professor titular da disciplina de nutrologia do departamento de pediatria da Universidade Federal de Sao Paulo (UNIFESP) e organizador do livro 'Filhos - da gravidez aos dois anos de idade'A partir dos seis meses, o bebe ja pode ingerir alimentos. O que ele pode comer? Como os pais devem preparar a comida? Quais sao os principais erros que os pais cometem na hora de alimentar o bebe? Os bebes precisam de quantas refeicoes por dia? O que fazer quando o filho recusa alimentos? Qual e o peso e altura ideais para a crianca a partir dos seis meses de idade ate os dois anos? A partir de quando e como colocar o filho para dormir sozinho? Como saber se a audicao e a visao da crianca estao normais? Que tipo de brinquedos criancas com menos de dois anos podem ter? Como tornar a casa mais segura? Quais os cuidados que temos que tomar dentro de casa? Quais sao os acidentes mais comuns e que podem ser evitados pelos pais? E benefico matricular uma crianca com menos de dois anos em um curso de linguas? Como lidar com filhos agressivos, que batem, gritam e mordem? A partir de quando uma crianca deve ser colocada na creche ou na escolinha? E prejudicial deixar os filhos na frente da TV desde cedo?
progress as escoradouro coffee.Its beaches are clean, with colorful gardens, interspersed with almond and palm trees.Decrees, laws and initiatives rescued his old charm of the seaside town environmentally friendly. Santos also offers rich cultural life, a dynamic commercial center, bustling bars, fine dining and all the comforts of a modern tourist center.The village high in 1545, Santos has its origin related to the arrival of the first Portuguese settlers in Brazil, the expedition of Martim Afonso de Souza. He came to distribute among the gentlemen who accompanied him, the land around the island of Sao Vicente. Among them was the founder of Bras Cubas officially Santos.Left the village many banners, which penetrated into the interior of Brazil, in search of riches. In our port also landed at the beginning of this century, new settlers, immigrants from different parts of the world.Land and Freedom of Charity, Saints had the first Holy House of Mercy of America. It is the birthplace of renowned figures such as the brothers Bartolomeu and Alexandre de Gusmao and the brothers Andrada, among which are designed Jose Bonifacio de Andrada e Silva, main character of the Proclamation of Independence.,Thanks to its illustrious sons and community spirit, Santos excelled in national history, sometimes involved in the liberation of slaves, now fighting for the independence of the countrySantos has many historical monuments, composed of tiles and marbles, masks and statues, paintings on canvas and frescoes, altars and tombs, iron railings and lamp posts, details that value works.Sterna observers, the faces carved on the facades testify to the preservation of the collection. In the center of Santos are still some works of the painter and historian Benedicto Calixto, including panels of the Hall of the Stock Ofifical Coffee, 1922.The Sacred Art manifests itself in colonial churches, baroque, neo-Gothic and installed in the museum at the Monastery of St. Benedict, which stores the image as relics of St. Catherine of Alexandria, in the sixteenth century, which saw the foundation of Santos and, according to legend, came to protect the city from an attack by pirates.The Santa Catarina Hill is the landmark for the local population of the city. The small hill, meaning of the hill, was given by Captain Antonio de Oliveira-Mor to the first settlers of the place in 1539. Later Bras, founder of the Saints acquired the virgin lands adjacent to the site to build a new boathouse. In the sixteenth century, Luiz de Goes and his wife, Catherine de Aguilar, a family who lived nearby, built at the base of the hill the chapel of St. Catherine of Alexandria, the first of Saints and in 1540 became the first array. When the English corsair Thomas Cavendish sacked the town in 1591, the chapel was destroyed and the image of the saint, thrown overboard. In mid-seventeenth century, the play was rescued by slaves and in 1663 began the rebuilding of the chapel, now at the top of the hill.Throughout the eighteenth and nineteenth centuries, the hill was being buffed to obtain landfill to build the port. The church was demolished. Between
1880 and 1884, physician John Eboli, established in Santos, where he built a house on the block castellated stone remaining. After a long process of decay, the site was listed in 1985 and rebuilt in 1992 by the City.Today it houses the headquarters of the Foundation Archive and Memory of Santos, the institution responsible for the management of public archives and memory not built the city.In the Pantheon of Andrada, built next to the Set of Caramel, is the tomb of Jose Bonifacio de Andrada e Silva, the Patriarch of Independence, and his brothers Antonio Carlos, Martim Francisco and Father Patrick Manuel.The building opened in September 7, 1923, has a monument designed by sculptor Rudolph Barnadelli and executed in Italy. In addition to the ballot box, the temple presents civic bronze frames with scenes from the history of Brazil and inscriptions of sentences of the brothers Andrada.It was the Historical Center, understood by the quadrilateral streets between St. Benedict, St. Francis, the Constitution and the dock at Porto, who first saw a thriving city, avant-garde and, above all, beautiful.Buildings, squares, streets and alleys until today make up a scenario that is characterized as architectural ensemble of the most important of the remaining in Brazil.From the simple to the elaborate colonial baroque splendor of the Victorian neoclassical austerity, the diversity of styles is present on the facades.The state of preservation characterizes the properties built to military occupation, residential, commercial or religious, as the city was concentrated in that region by the end of the last century.With the growth of the port facility and Santos-Jundiai Railroad, it was necessary to reorganize the entire island, which led to the displacement of population to the beach.Santos is, in short, a city full of print culture in its monuments, museums and arts.City always prepared to receive tourists all year round, there are many forms of leisure, entertainment, shopping, lodging, tours, etc..In 1998, the United Nations pointed out the city of Santos as the first in the state of Sao Paulo in quality of life, and the third in Brazil.A tip to learn more about the sights of Santos, both for locals and for tourists, is the Tram Line Meet Santos and Tourist Center.
to develop cardiorespiratory fitness live longer. The good news is that the TR also offers this benefit, with most studies of TR found that muscular strength is inversely proportional to the risk of developing various diseases, including metabolic syndrome. (Learn more about the syndrome)TR and muscle mass: there is a fair amount of research indicating that the TR decreases or prevents muscle loss caused by aging. Adults lose about 0.46 kg of muscle per year from age 50. Not to mention the functional gains brought by TR, decreasing or preventing the incidence of osteoporosis and falls that result in fractures in the elderly.TR and depression: the literature indicates that the CT relieves anxiety and insomnia in diagnosed cases of clinical depression. This is because weight training stimulates the production of testosterone and GH (growth hormone) and inhibits the synthesis of cortisol, a hormone that in high amounts (situations of anxiety, for example). increases stress, diminishes the immune system defenses and enhances the accumulation of body fat.TR and obesity: recommendations to prevent or treat overweight and obesity emphasize the adoption of aerobic exercise. However, many studies indicate that the TR is very effective to increase the resting metabolic rate (how much of calories a person burns without exercise), which decreases with age and is related to loss of muscle mass. The TR decreases and stops this loss and even promotes increased muscle mass, increasing the resting metabolism. By speeding up the metabolism, the weight loss process becomes faster and easier. It is common for people who started a TR maintain body weight, but most of the training results in reduction of body fat. What seems to make the weight remains unchanged is the very increase in muscle mass. In contrast, programs that are based only on weight loss for cardiovascular activities cause a decrease in body fat and weight without exercising significant effect on muscle mass.By Renato Dutra
para a wolks! nao sei se vai ser aprovado...Folha consome meu tempo! Mas ta valendo a pena...Logo virao novidades sobre meus quadrinhos! Ariel vive pensando no dia em que tera um carro igual ao do seu pai, so que vermelho. Missed her a lot. [2] So quem tava envolvido que sabe! "Believe me, this is a chance, oh..." Auto-retrato no sketchbook! testando coisas novas... Who watches the watchmen? =D nunca tive paciencia pra terminar esse...mas gosto dele! Novamente, testando. Ainda nao e aonde quero chegar! AlpargataUm tipo de tenis que pode ser feito de lona ou brim e comsolado de corda, que pode ser usada tanto por homem quanto por mulheres. Foitendencia da decada de 80 tambem.Estampa de azulejo portuguesA grande aposta do verao 2014. Surgiu com as grifes JustCavali e Valentino. Ha quem ouse usar um conjunto e ate com outras cores quefujam do padrao azul e branco, como amarelo, laranja e verde.Saias assimetricasTambem conhecidas como saias origami, normalmente saocurtas, com muitas camadas de tecido, fendas, ziperes, texturas e atetachinhas.O que acharam? Usariam? =) Hoje e dia de postar looks das fashionistas do Lookbook e a peca chave e a saia mullet. Eu particularmente gosto bastante do tipo dessa saia, pois ela tem o "poder" de me deixar mais alta. Normalmente nao gosto de usar saia longa por que me acho estranha usando longos, entao o mullet foi o convite que faltava para eu comecar a gostar. Com o corte curtinho na frente da para mostrar as pernocas e nao parecer tao mini, ja a parte mais longuinha de tras deixa o look mais elegante. Enfim, vamos aos looks:Sarah | Morgan | VernAdriana | Patricia | DaniDani | Linda | ReettaCurte a saia mullet tambem?xx E ae, galere! Faz muito tempo que aparecia uma FM por aqui ne... Mas vamos mudar isso para esta semana. Hoje a lista de musicas tem como tema "calm down songs", que e nome de uma das minhas listas favoritas do iTunes. A boa noticia e que voces vao poder aproveitar a lista do Joao, que e muito (!) mais cool que a minha. Lista da NaylaSeparei algumas que me fazem parar de tremer de odio quando estou irritadinha com meus vizinhos fazendo baderna de madrugada. O que significa que sao quase todas musicas instrumentais de trilhas ou nao... Nao me odeiem. Minha lista e for crazy people (tipo eu) e for ages 60+.Calm down by Nayla on GroovesharkLista do JoaoAqui seguem as musicas mais legais para liberar a raivinha do momento. Eu sei que voces vao gostar bem mais dessa lista, ne. calm down joao by Nayla on GroovesharkQue esses sonzinhos ajudem voces a recuperarem a sanidade e pararem de hiperventilar quando as coisas comecarem a ficar louconas. Se nao funcionar, deixo com voces o site mais genial de todo o mundo para acalmar uma pessoa como eu: Rainy Mood. E o primeiro link da minha barra de favoritos e ja nao posso mais viver sem.xxNayla. http://www.youtube.com/v/NydXD742t4E?version=3&list=PLYHoqTjX7zMr0DyqwhPbrYdMl5xrynzjW&showinfo=1&feature=share&autohide=1&attribution_tag=eu8FUMWxm7txJum_3ZC8qA&autoplay=1 Estou numa fase meio gotica. Tanto espiritual como musicalmente. So nao no vestuario, mas se tivesse pijamas pretos
estaria usando (so tenho usado pijamas). Alias, estou usando uma camisola de bruxinha com morcegos voando e gatos pretos. Conta ne?Para completar, tambem ando sem vontade nenhuma de escrever aqui. Me forcei a comecar dois posts, mas nunca terminei de escrever/fazer/fotografar/gravar/editar/blabla. Portanto a unica coisa que me vem a cabeca para fazer quando nao tenho criatividade - ou animo de colocar a criatividade em palavras - e copilar looks. Os looks dessa vez sao todos goticos. Eu adoro o estilo gotico. A leveza dos tecidos + o peso das cores e outros adornos me encantam desde 2005 quando eu conheci o site Dolls (sim!) e fazia minhas dolls lindamente goticas com uma pele de fantasma, cara melancolica e olhoes marcados de preto borrado. Na epoca eu nem sabia direito o que era "gotico", mas gracas a minha querida melhor amiga Smack (a revista mesmo) eu conheci Evanescence, Amy Lee e o estilo gotico. Entao fiquei apaixonada. Primeiro pela Amy, que tem a voz mais hipnotizante que ja ouvi na vida, segundo pela profundidade apaixonante que era o gotico, terceiro por amor instantaneo as roupas: eu via e achava fantastico. Depois que eu conheci a arquitetura gotica eu fiquei com muita raivinha por nao ter virado uma aborrecente gotica de vez, ja que agora eu sou bem romantica (roupamente falando, qq tem a ver mesmo??). Algum dia monto um look goth e mostro pra voces como se encaixa bem comigo. Looks todos do Lookbook. Nao tive saco de pegar todos os links das mina, entao voce pode procurar sozinho digitando "goth" na caixa de pesquisa do site e olhando todos os looks ate achar a que voce quer descobrir. Estou chata, mesmo. Ah, btw, foi bem dificil achar looks goticos no lookbook que me agradassem Puff, a galera acha que um colar de crucifixo na composicao ja deixa gotica. Ota era tao branca que parecia uma vampira, mas usando roupa florida feliz. Nao. xxNayla