شاب روسي يلمس صدر 1000 بنت في يوم واحد

As the editor-in-chief of Men’s Health for nearly a decade, I oversee the editorial content of the largest men’s lifestyle magazine brand in the world. (Men’s Health boasts a readership of more than 10 million men, with editions in 40 countries and a worldwide team of doctors, researchers and experts contributing every month to the magazine and website.) In addition, I’m the author of the New York Times bestsellers the Abs Diet and the Abs Diet for Women, and co-author of the new national bestseller Eat This, Not That! With my co-author Matt Goulding, contributing food and nutrition editor for Men’s Health, I will share the very latest secrets from the world of food and nutrition so that you can burn fat and get the body you want—not be eating less but by making smart, healthy food choices each and every time, no matter where you are! Indulge and enjoy
                                                                                                        
                                10Minute Yoga Stretch1


f you have tight hamstrings (and what runner doesn't?), the problem may have as much to do with the front of your legs as the back. Tight hip flexors can pull your pelvis forward, putting stress on the hamstrings and lower back. These muscles, which connect your back and hip to your femur bone, become especially inflexible after long periods of sitting. So if you have a desk job or a long commute, you'll find this series of stretches—which targets the hip flexors and the hamstrings—especially beneficial. Do this routine after a run once your muscles are warm. Hold each pose for at least 30 seconds.
1. Dancer

Start in a classic quad stretch. Then, hinge forward, kicking your right foot back. Extend your left arm for balance.
Learn the 10 rules of injury prevention, and spend more time running and not in rehab.

2. Downward-Facing Dog with Leg Lift