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Germany succeeded in crushing out the Netherlands, three goals without reply, Tuesday (15/11/2011). This result reinforces the Germans as the favorites to win Euro 2012.

Both teams started the match aggressively and immediately took the initiative to attack. Klose acceleration in the 5th minute almost made ​​Germany excel.

The Netherlands does not want to lose. Per the error begins Martesacker, hard kick Klass-Jan Huntelaar still sideways.

Minutes of the 15 Germans managed to break the deadlock. Tony Kroos long ball to Miroslav Klose, topped with sweetened by Thomas Mueller. Score 1-0 to Germany.

After the goal occurs, Germany look more presentable in organizing the game so difficult for the Netherlands.

Sign in the 18th minute, Holland looked frustrated and a lot of offense. As a result, Wesley Sneijder get a yellow card for breaking Kroos hard.

In the 26th minute, Germany the Netherlands through the back breaking goal Klose’s header exploit assists brilliant Mesut Ozil. Score 2-0 to Germany.

Ozil looks very impressive in this match. Some movement of the right wing to make the Dutch defense topsy-turvy.

In the second half, the Dutch took the initiative to attack. However, De Oranje attack was still able to break the German central defender duo, Per Martesacker and Matt Hummels. For the second name, entered the new coach, Joachim Low, the second-half substitute Holger Badstuber.

Germans tend to play defensively in the second half. In addition to maintaining excellence, they look to find a gap to find the right momentum behind the attacks.

While the Netherlands as a stalemate. The attacks from various sides, still can not penetrate the wall of Berlin, Germany.

Disastrous for the Dutch came in the 66th minute. Ozil turn the ball into the Dutch goal, the cooperation of the two with Klose.

Until the fight ended, the score remained 3-0 for the victory of Germany.

Portugal won a spot in the finals of Euro 2012 after a landslide victory beat Bosnia-Herzegovina 6-2, Tuesday (15/11) or Wednesday night local time early morning hrs. Cristiano Ronaldo inspired this convincing victory and contributing two goals in the second leg play-off at the Estadio Da Luz, Lisbon.

Having played a goalless draw in the first leg, when Ronaldo opened the scoring Portugal’s first round of eight minutes. Impressive shot from former colleague at Manchester United, Nani, Portugal emphasized the dominance of the lead 2-0 in the first 24 minutes.

Bosnia and maintain opportunities through Zvjezdan Misimovic a successful penalty goal host tore at minute 41. Awarded a penalty after Fabio Coentrao hand-ball in the box forbidden. However, the eight-minute second-half run, Ronaldo came back with two goals ahead Portugal. Real Madrid star was to deceive the goalkeeper Asmir Begovic of Bosnia before the ball sank. Portugal lead 3-1.

A minute later the Bosnian loss Senad Lulic sent off in the 54th minute. But their confidence restored after Emir Spahic missed out on the 66th minute. Portugal managed to maximize profits but to play with the excess number of players. Helder Postiga (72), Miguel Veloso (80), and Helder Postiga (82) alternately tore Bosnia goalkeeper.

Atletico Madrid winger Jose Antonio Reyes reportedly was in talks with parties related Sevilla likely to return to the Ramon Sanchez Pizjuan, reports Diario de Sevilla.

Reyes is facing an uncertain future in the Atletico squad this season. 28-year-old players must compete hard to gain the trust of coach Gregorio Manzano, since a month ago.

Reyes relationship with coach estrangement began when Atletico lost 3-0 to Athletic Bilbao in the Spanish Primera Liga competition. Reyes looks annoyed at having to be replaced in the game.

Since then, Reyes did not get into the squad again. The condition is said to make the players need to find another club.

Monday (7 / 11) then, Reyes with his father and his agent, traveled to Seville to discuss the possibility of moving there. He never Andalusian club’s uniform in 1994 to 2004.

Valencia fullback Jordi Alba pleaded not very interested in hearing the news that calls itself the Spanish giants Barcelona are in demand.

Azulgrana are in need of a new defender following the departure of Eric Abidal will, whose contract will expire at the end of this season and has not been willing to commit to continue his career at Camp Nou.

Alba is cited as the main target of Barca. 22-year-old player was likely to move at the end of this season. However, he himself actually admits that they want to think about his club’s current focus.

“I’m not thinking about the various rumors because I do not know whether the offer was true or not,” said Alba told reporters at a news conference.

“I am very happy at Valencia, and I just thought about everything we were doing at the moment.”

Exercise is essential for strong bones and muscles. Muscle strength was decreased with increasing age, but research shows that people who exercise regularly are much stronger and more streamlined than other people their age.

Joints are complex structures. The joints are designed to carry the weight of the body and move your body. The joints need to move to stay healthy. Not physically active for a long time causes the joints become stiff and surrounding tissue atrophy or shrinkage. Moderate exercise that includes low-impact aerobics and weight training will provide many benefits for all women, even slow the progression of diseases such as osteoarthritis.

To keep joints strong, you need to do resistance exercises that increase your overall strength and improve your stamina. This allows your muscles to handle the physical stress. Swimming, cycling, rowing (rowing) are some exercises that can help you build strength without putting too much stress on your joints.

Here are some exercises that work for more than one joint and will help you strengthen your joints:

Biking. Unlike walking, running, aerobic dancing, and other exercises, cycling provides a more gentle pressure on the joints and can be done by people of all ages.
Up and down stairs. This form of exercise that may be one of the most efficient way to strengthen bones, muscles, and joints of your lower body. Moreover, there are stairs everywhere, so you can do this one exercise anywhere and anytime.
Swim. According to the Centers for Disease Control (CDC), people who suffer from rheumatoid arthritis showed improved joint health is very good after undergoing hydrotherapy (water therapy, including swimming) compared with other therapeutic methods. These benefits can also be obtained by people who have osteoarthritis or commonly referred to as the calcification of bone (reduced lubricant joint).

For those of you who have joint problems, before starting the above exercise it is better if you consult your physician or therapist to check the condition of your joints. In addition to doing physical exercise proper and orderly, you also need to consume essential nutrients to the joints in order to keep your joints healthy and strong. Happy practicing!

We often hear that anything excessive is bad, and this applies also in terms of exercise. People tend to think that doing a hard workout will help add weight faster. But this is more a myth than fact, because of excessive exercise can cause various problems such as:

Injury
Saturation
Low Productivity
Less weight or gaining weight is not optimal

After doing strenuous exercise, rest is needed because rest helps build new muscle tissue has been damaged by heavy exercise and take some time to make body tissue can be completely recovered, so it is actually happening is that muscle will grow on your time to rest. That’s why you should wait until the pain or the pain you feel after a workout is completely lost as a sign that you have completely recovered.

Exercise before the muscle is fully repaired can have negative effects for your body. If you start training before the repair and recovery of your muscles optimally, then your muscles will be damaged again because your muscle breakdown will happen again, so that repair muscle tissue that occurs during your rest will be in vain. This is one reason most people are making great efforts to exercise more often and not getting enough rest will get the weight gain lower than they expected. This is the mistake many people who want to gain weight, which is doing strenuous exercise without considering their break.

By resting your muscles to recover fully, will ensure that you will get optimal results from your workout, with an optimal increase in muscle mass. One exercise performed in the right way, supported by nutrition and adequate rest, will be equal to 10 exercises performed without a good rest.

Another important reason to get in touch with the rest of metabolism. If you practice too often or too long, then it will increase your metabolism resulting in burning calories faster and in greater amounts. By reducing the duration and intensity of your workout, indirectly, your body will burn fewer calories and therefore you will burn fewer calories, then increase your weight will be more in a faster time.

So you should not try to train the same muscle group more than twice a week, but give it a rest for the muscle groups you are one or two days before returning to train again. Not recommended also to perform the same type of exercise more often because it can cause injury due to repetitive stress.

Doing exercises that are often without a break will give you more damage than you are getting positive results, so better to rest within a reasonable time and then come back refreshed and eager than damaging your own body. Happy practicing!

Many of you who may not be satisfied with the results of weight training you already do, because the muscle you desire yet to get. In addition to weight training, cardio exercise to burn body fat also plays a role covering your muscles, so your muscles can look more real. There are 5 steps that cardio exercises can help you to increase muscle mass more optimal, among which are:

Change Cycle Exercise
If you want to increase muscle mass, limit aerobic exercise 1-2 times a week for 15-20 minutes / day. This exercise will limit the expenditure of energy in the body and allow your body to concentrate in muscle formation. If you want lean muscle, you can do cardio exercise 2-4 times a week.

From Separate Cardio Weight Training
Separate exercise your cardio and weight training. In this way, cardio exercise will not reduce your energy for weight training with high intensity. Leave a space of at least two days between weight training and cardio training you do to make your muscles have ample time to perform recovery. If you have to do cardio and weight training exercises on the same day, choose aerobic exercises that can put pressure on the muscles that are not trained as you practice loads. So, if you choose a cardio workout that is pedaling to train your upper body as much as you train your leg muscles, then you can do this exercise, weight training when you do not focus on upper body.

Reduce Risk of Injury
When you do cardio exercises like running, your joints get a foothold due to meet the heavy burden of your foot with the ground. This allows the trauma to your muscles and joints, just as if you practice jumping rope. To reduce the risk of injury, you can replace your cardio workout with other exercises that are safer for your joints such as, swimming, cycling or using the elliptical machine.

Adding muscle mass is not an easy matter. Often you practice hard enough, but the development of muscle you desire yet to get. This is what then makes you feel hopeless and stop your workout. Know the causes you less than the maximum muscle growth and how to overcome these.

Almost every man in the world crave containing and proportional body, including you. Any way you may have to do ranging from weight training to manage your diet. However, to this form of muscle craving still did not get. There are several factors that make you less successful business even if you’ve practiced and adjust your diet.

Build muscle is of sufficient protein in your body ..

Here are 3 causes less than optimal development of your muscles and how to cope

Not Eating Enough
Build muscle is of sufficient protein in your body, because muscle is made up of many proteins contained in the food you eat. If you are not eating enough, then your body will lack the protein that the body can not build muscle perfectly. Eat 5-6 times a day with smaller portions and rich in nutrients to help you better muscle growth. In addition, by eating enough food, your body will be spared from the deficiencies of other nutrients such as vitamins and minerals that assist in the recovery process and the formation of your muscles.

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Practicing With the Same Load
When you practice using the specified load for a long time and eventually you try another exercise with the same training load, then your body will not get maximum muscle growth from the exercise you do. In essence, your muscles will grow if you add to your training load gradually, instead of practicing with the same load for a long time.

Atletico Madrid’s successful in getting the full points, while completing their mission revans over Udinese, with a 4-0 victory, the match continued the Group I, the Europa League, early morning (11/04/2011) earlier.

Prior to the commencement of this big-match party, Los Rojiblancos was intending troops avenge their defeat 2-0, at their first meeting with Il Zebrette. The mission is accomplished perfectly. Udinese came home with head bowed, after a beating at the Vicente Calderon.

Tensions have risen since the game Istvan Vad II, the Hungarian prime blow the whistle. Radamel Falcao et al immediately appear ferocious, to terrorize the Udinese goalkeeper Samir Handanovic guarded.

The pressure in the early minutes, the first goal to fruition, after just stepping into the 7th minute. Is Adrian Lopez, who became the protagonist actor Atletico. The second goal was, born from the feet of Adrian, in the 12th minute.

As if not satisfied, Diego Ribas, helped to complement actor Zebrette Il suffered in the first half through goals ditorehkannya in the 37th minute. Score 3-0 to survive until the interval.

Tempo of the game in the second round, walked a lot. Udinese are trying to get out of the dominance of Los Rojiblancos, often fail and hit Atletico’s midfield and back early this morning showed that high discipline.

Instead of giving birth to minimize the position goal, Udinese back must accept the fact, impregnable nest again for the fourth time. Radamel Falcao re-create Udinese devastated.

Starting from the acceleration Falcao in front of the penalty box, the speed could not be intercepted Falcao Udinese back line. With certainty, the Colombian international striker fired a shot that could not be neutralized Handanovic. Atletico’s fourth goal was recorded in the 67th minute.

As a result, four goals from Udinese goalkeeper lodged in mental care team makes it increasingly collapsed Francesco Guidolin. Especially because they are not guided the captain, Antonio Di Natale. 4-0 defeat, to survive and take home Udinese, after the referee’s whistle sounded long Istva Vad.