Beyhan Bagci

The Spiaggia Rosa, or Pink Beach, derives its rosy color from microscopic fragments of corals and shells including Miriapora truncata and Miniacina miniace.

A Cleveland station displays the iconic Greyhound logo.

Greyhound connects America. What happens if intercity buses disappear?

Tourists walk in Athens’ Plaka neighborhood in April 2021.

A woman sits in a park above Barcelona

Visitors sit beside the Acropolis in Athens, Greece on April 21, 2021. The country has just reopened to travelers, including Americans

Two people watch the sunset on New York’s Governors Island, where glamping tents have been set up in the background.

A traditional houseboat or kettulvallam is docked on Kerala’s Lake Vembanad.

This recently restored castle on France’s Mont Ardu dates to the 10th century and overlooks the nearby village of Lapradelle-Puilaurens and surrounding ancient pine forests. Château de Puilaurens is one of the best-preserved royal Cathar fortresses; it played a major role in defending the former frontier between France and the kingdom of Aragon. Enthusiastic hikers can make the 2,132-foot ascent to appreciate the natural defense of this mountain stronghold. Visitors over 18 years must present a health pass to enter the structure.

Like its French counterpart, Mont-Saint-Michel, this castle on a tidal island off Cornwall was given to the Benedictine religious order of Mont-Saint-Michel in the 11th century, though the earliest buildings date to the 12th century. During low tide, visitors can cross the cobblestone causeway stretching from the mainland, then hop a motorboat back during high tide from the ancient harbor.

England’s Stonehenge is the most architecturally sophisticated prehistoric stone circle in the world. The precise, concentric plan utilizes two types of stones—the largest weighing more than 40 tons—that were transported 150 miles to create a megalithic masterpiece. Visitors should book the timed tickets in advance.

This isolated castle in the south of France is known as the last stronghold of the Cathars, the heretical Christian sect active in the 12th-13th centuries in western Europe. Visitors can drive almost to the top of this peak in the Pyrenees, then continue on a steep 10-minute walk to the castle entrance. Visitors must present a health pass before entering the Château de Quéribus.

Founded in the sixth century, Devenish is the most prominent of the many island church settlements dotting Lough Erne, two connected lakes in Northern Ireland’s County Fermanagh. Since its founding, Devenish has survived a Viking raid and a fire before it flourished in the Middle Ages as a parish church and priory. After taking a short ferry ride from Point Trory, visitors can explore the ruined Augustinian abbey with intricately carved sculptures, and then climb the hundred-foot-tall round tower for panoramic views.

Established in the 16th century, Agia Anna is the oldest and largest skete, or cloister, on Greece’s Mount Athos, with 50 cells and huts occupied by about 85 monks. Male pilgrims can visit or stay one day for prayer and meditation with advance arrangement by telephone.

Meaning “holed stone” in Cornish, Men-An-Tol in Cornwall consists of four stones, the most remarkable being the circular and pierced upright stone. Shaped like a doughnut, it has a hole that measures more than four feet in diameter; theories relate the design to lunar mapping. The 150-mile West Kernow Way cycling route, opened in 2021, takes visitors by Men-An-Tol and other Bronze Age sites along the Cornwall coast.

On the coast of Brittany, the Carnac commune includes more than 3,000 standing stones from the Neolithic period, forming the largest megalithic site in the world. The highest concentration holds more than 2,800 stones in lines stretching as far as the eye can see. Visitors must present a health pass to enter buildings and wear a mask while on site.

Built in 1826, the Round Stone Barn at Hancock Shaker Village illustrates the group’s simple-yet-sophisticated architecture.

A blacksmith shop at Hancock Shaker Village exhibits wood and metal working tools the group used to create furniture and farming equipment.

The world’s last two remaining Shakers live at at the Sabbathday Lake Shaker Village in Maine.

A replica of an original 19th-century schoolhouse at Hancock Shaker Village hosts hands-on activities for children.

A kitchen building at Hancock Shaker Village holds wooden tools that exemplify the sect’s simple, practical lifestyle.

A 1914 postcard depicts Hancock Shaker Village in Massachusetts.

Boats are docked in Wrangell’s Heritage Harbor. The Alaskan panhandle town has a population of about 2,500.

Black bears fish for salmon in the rapids of Anan Creek, seen here from the prime viewing location of the Anan Wildlife Observatory.

Dawn breaks near the Waterfall Resort on Alaska’s Prince of Wales Island. The resort is known for the number of king and silver salmon, halibut, lingcod, and other sport fish reeled in by guests here.

A large grizzly bear emerges onto the trail to the Anan Wildlife Observatory. Anan Creek has the largest run of pink salmon in Southeast Alaska, which attracts many black and grizzly bears, as well as eagles, gulls, and other wildlife.

A group of tourists hike to the Anan Wildlife Observatory, in Tongass National Forest, outside of Wrangell, Alaska.

Now Is Exactly The Right Time To Head To The Isle Of Skye – Here’s Why

10 luchshih uprazhnenij dlya yagodic
Vi smozhete nagruzitj yagodichnie mishci na vse 100%. Vedj effektivnostj etih uprazhnenij dlya yagodic podtverzhdena nauchnimi issledovaniyami.
Pochemu eti uprazhneniya dlya yagodic rabotayutPotomu chto oni podobrani s uchyotom anatomii.Boljshie yagodichnie mishci razgibayut bedro ili, po-drugomu, otvodyat ego nazad. Estj neskoljko polozhenij, v kotorih eti mishci aktiviruyutsya luchshe: Esli bedro ne sgibaetsya. Kogda vi ego sgibaete, kak, naprimer, vo vremya prisedanij, aktivnostj yagodichnoj mishci snizhaetsyaT. W. Worrell, G. Karst, D. Adamczyk, R. Moore, C. Stanley, B. Steimel, S. Steimel. Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles / Journal of Orthopaedic & Sports Physical Therapy. Poetomu luchshie uprazhneniya dlya yagodic vklyuchayut imenno razgibanie bedra bez predvariteljnogo sgibaniya. Esli bedro otvoditsya v storonu pod uglom 30 gradusov. Volokna yagodichnoj mishci idut sverhu vniz po diagonali. Poetomu, kogda bedro nahoditsya pryamo pod korpusom, yagodichnaya mishca napryagaetsya huzhe, chem esli ono otvedenoSun-Young Kang, Hye-Seon Jeon, Ohyun Kwon, Heon-Seock Cynn, Boram Choi. Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions / Manual Therapy v storonu. Esli koleno sognutoAna Cristina Lamounier Sakamoto, Luci Fuscaldi Teixeira-Salmela, Fátima Rodrigues de Paula-Goulart, Christina Danielli Coelho de Morais Faria, Cristiano Queiroz Guimarães. Muscular activation patterns during active prone hip extension exercises / Journal of Electromyography and Kinesiology pod uglom 90 gradusov. Kogda vi derzhite koleni sognutimi, pri razgibanii byoder yagodichnie mishci napryagayutsya horosho. A vot esli odnovremenno razgibaete koleni i byodra, kak v prisedanii, stanovoj tyage i na trenazhyorah dlya prokachki yagodic, — mishci prorabativayutsya gorazdo huzheN. Yamash*ta. EMG activities in mono- and bi-articular thigh muscles in combined hip and knee extension / European Journal of Applied Physiology and Occupational Physiology. Kogda noski stop razvyornuti naruzhu1. Ana Cristina Lamounier Sakamoto, Luci Fuscaldi Teixeira-Salmela, Fátima Rodrigues de Paula-Goulart, Christina Danielli Coelho de Morais Faria, Cristiano Queiroz Guimarães. Muscular activation patterns during active prone hip extension exercises / Journal of Electromyography and Kinesiology 2. T. Suehiro, M. Mizutani, Mitsuhisa Okamoto, H. Ishida, K. Kobara, Daisuke Fujita, H. Osaka, Hisashi Takahashi, Susumu Watanabe. Influence of Hip Joint Position on Muscle Activity during Prone Hip Extension with Knee Flexion / Journal of Physical Therapy Science. Kak i skoljko zanimatjsyaEsli vi prorabativaete vsyo telo na odnoj trenirovke, zanimajtesj ne menee tryoh raz v nedelyu. Viberite odno uprazhnenie iz spiska i vklyuchite ego v svoyu programmu. Chtobi izbezhatj zastoya, menyajte uprazhneniya cherez 1–2 trenirovki.Esli vi predpochitaete spliti, viberite 1–2 dvizheniya i vipolnyajte v denj trenirovki nog. Uchitivajte, chto boljshinstvo uprazhnenij dlya yagodic takzhe nagruzhayut mishci zadnej poverhnosti bedra. Poetomu esli hotite sdelatj tyazhyoluyu stanovuyu tyagu ili zhim nogami v trenazhyore, luchshe nachnite s nih. Inache mishci ustanut i vi ne smozhete polnostjyu vilozhitjsya.Esli zhe vas interesuyut toljko yagodici, vipolnyajte uprazhneniya v nachale trenirovki. Tak vi smozhete maksimaljno nagruzitj mishci i obespechitj ih rost.Delajte 3–5 podhodov po 8–12 povtorenij. Ves podbirajte tak, chtobi poslednie povtoreniya v podhode davalisj s trudom. Finaljnij podhod vipolnyajte do otkaza mishc. Mezhdu podhodami otdihajte 90–120 sekund.Kakie uprazhneniya dlya yagodic effektivnee vsego1. Podjyom taza s oporoj na lavkuFoto: Aleksandr Starostin / LajfhakerSyadjte na pol, obopritesj spinoj o lavku. Polozhite shtangu na byodra, sognite koleni i postavjte stopi na pol na shirine plech, chutj razvernite noski v storoni. Horosho, esli estj myagkaya nakladka na grif, inache on budet vpivatjsya v telo, kogda vi ustanovite boljshoj ves.Podnimite taz tak, chtobi telo vityanulosj v odnu liniyu, zaderzhitesj na 2–3 sekundi, opustitesj obratno i povtorite.2. Yagodichnij most s vesomFoto: Aleksandr Starostin / LajfhakerLyagte na pol, polozhite shtangu na byodra, sognite koleni i postavjte stopi na shirine plech, noski chutj razvernite v storoni. Priderzhivaya snaryad rukami, podnimite taz kak mozhno vishe. Zaderzhitesj v krajnej tochke na 2 sekundi i opustitesj obratno. Povtorite uprazhnenie.3. Tyaga v krossovere mezhdu nogFoto: Aleksandr Starostin / LajfhakerPricepite kanatnuyu rukoyatj k nizhnemu bloku krossovera. Vstanjte k nemu spinoj, vozjmitesj za rukoyatj obeimi rukami, sdelajte dva shaga vperyod. Postavjte nogi chutj shire plech, noski razvernite v storoni.Naklonitesj vperyod s pryamoj spinoj do paralleli korpusa s polom — eto ishodnoe polozhenie. Napryagaya yagodici, vipryamite korpus, zaderzhitesj na sekundu v krajnej tochke i vernitesj v ishodnoe polozhenie.4. Russkie mahi girejFoto: Aleksandr Starostin / LajfhakerTo zhe samoe, chto i tyaga v krossovere, toljko s girej. Postavjte nogi chutj shire plech, noski razvernite v storoni. Vozjmite v ruki snaryad, otvedite taz nazad, naklonitesj vperyod s pryamoj spinoj i zavedite giryu mezhdu nog.Napryagaya yagodici, vipryamitesj v tazu i sdelajte mah snaryadom do urovnya klyuchic. Zatem snova zavedite giryu mezhdu nog i povtorite mah. Ne nuzhno siljno sgibatj koleni: osnovnoe dvizhenie proishodit v tazobedrennom sustave.5. Obratnaya giperekstenziyaFoto: Aleksandr Starostin / LajfhakerLyagte telom na lavku ili GHD-trenazhyor tak, chtobi nogi ostalisj na vesu, derzhitesj rukami. Sognite koleni pod pryamim uglom. Byodra derzhite paralleljno polu. Iz etogo polozheniya podnimajte ih i opuskajte obratno.Estj dva sposoba uslozhnitj uprazhnenie: Utyazhelenie na nogi. Vozjmite specialjnij poyas, povesjte na nego blin s nuzhnim vesom i poprosite nakinutj ego vam na stopi, kogda primete ishodnoe polozhenie. Nadenjte na koleni espander i razvedite nogi v storoni. Tak vam pridyotsya ne toljko podnimatj nogi, no i prikladivatj sili, chtobi uderzhatj ih razvedyonnimi. 6. Otvedenie bedra nazad v krossovereFoto: Aleksandr Starostin / LajfhakerPricepite nogu k nizhnemu bloku i vstanjte licom k trenazhyoru. Mozhete rukami derzhatjsya za stojki. Ne sgibaya kolena, otvedite nogu nazad, zafiksirujte v krajnej tochke i vernite v ishodnoe polozhenie.Kak delatj prisedaniya, stanovuyu tyagu i vipadi, chtobi nagruzitj yagodiciEti uprazhneniya ne stolj effektivni, kak privedyonnie vishe. No esli u vas net vremeni i nuzhno razom nagruzitj vsyu nizhnyuyu chastj tela, prosto smenite polozhenie nog i smestite akcent na yagodici.1. PrisedaniyaFoto: Aleksandr Starostin / LajfhakerVipolnyajte prisedaniya sumo: stavjte nogi v dva raza shire plech, noski stop razvorachivajte v storoni.Esli vipolnyaete prised s blinom ili gantelej, vityanite snaryad pered soboj. Tak vi uvelichite otvedenie taza nazad i usilite prorabotku yagodic.Foto: Aleksandr Starostin / Lajfhaker2. Stanovaya tyagaFoto: Aleksandr Starostin / LajfhakerDelajte stanovuyu tyagu sumo: s shirokoj postanovkoj nog i razvyornutimi v storoni noskami. Eto lishj nemnogo uvelichit nagruzku na yagodici, no vsyo zhe luchshe, chem nichego.3. VipadiFoto: Aleksandr Starostin / LajfhakerVo vremya vipadov naklonyajte korpus vperyod.4. Zhim nogami v trenazhyoreRazmestite stopi v verhnej chasti platformi, rasstavjte nogi poshire i razvernite noski v storoni.