Časť 1. Anatómia, Kompresívne záťaže, Tréning jadra, Výstuž vs. vákuum, Stabilita a dýchanie
Budovanie nepriestrelnej steny
Anatomické poznámky k stredu tela
Hneď na úvod si povedzme niečo málo na tému svalovej anatómie. Jadro tela (v širšom slova zmysle) sa skladá zo systému svalov, ktorých tréning si vyžaduje úplnú kontrolu nad ich aktiváciou, výdrž, silu a poznať ich biomechanické výhody/nevýhody vyplývajúce z ich štrukturálnej architektúry.
Bránica
Bránica je plochý kopulovitý sval, pripojený k dolnej apretúre hrudníka, deliaci trup na hrudnú a brušnú dutinu. Pre účely tohto článku priraďme bránici 3 funkcie:
- dýchanie
- stabilizácia
- defekácia(v tomto článku ju nebudeme rozoberať)
Pre silový výkon je integrácia dýchacej a stabilizačnej funkcie kľúčová. Pri vykonaní každého pohybu musí byť telo stabilné a kalibrované, každý pohyb je sprevádzaný nádychom a výdychom. Funkcia bránice je často krát vysoko opovrhnutá. Dýchanie, konkrétne nádych, je fundamentálna vec pri akomkoľvek dynamickom pohybe, zakotvené na úrovni bazálneho metabolizmu, tj. dýchanie je automatizované. Pri nádychu sa hodnota vnútro brušného tlaku (IAP) zvyšuje, bránica klesá, brušná dutina s týmto rozťahuje nielen predozadne ale aj do strán. Dochádza k zvýšeniu prekrvenia organizmu, hlavne viscerálnych orgánov (pri expíriu nasávajú vyplavenú krv), napruženiu a natiahnutiu svalov hlbokého stabilizačného systému, bez vertikálneho zaťaženia – umožňujúc ´posilnenie´ svalov aj v rovine horizontálnej (dôležité pre ľudí s bolesťami chrbtice), a ich následnému sťahu. To zlepšuje kontrabilitu, uvoľňuje chrbticu (pôsobí trakčne) a dá sa povedať, že správne bránicové dýchanie pôsobí relaxačne (vnútorné orgány). Je nutné podotknúť, že ak trpíte akoukoľvek dysfunkciou dýchania, je prvoradé vysporiadať sa s týmto problémom. V opačnom prípade sa budú dôsledky neustále objavovať, okúsite úpadok sily, inhibuje sa bránicové dýchanie a nesprávna kompresia tela má dopad na posturálne zmeny – zmeny postoja tela, čo môže mať za následok ďalšie zdravotné ťažkosti. Nemôžete mať správnu výstuž jadra bez správneho posturálneho držania (slovakbarbell, 2017/
Malé rotátory a intertransverzálne svalstvo
Extenzory chrbtice a ich úlohy
Extenzory chrbtice /mm. Erectoresspinae/ sa skladajú z niekoľkých svalových vrstiev a skupín. Ich funkcie sú však diametrálne odlišné, preto budeme hovoriť o extenzoroch hornej časti chrbtice /torakálnych/ a extenzoroch spodnej časti chrbtice /driekových/ oddelene (Bogduk, 1980), (McGill and Norman, 1987).
Prvý rozdiel môžeme nájsť v koncentrácii rozdelenia svalových vlákien. Torakálny segment sa skladá primárne z pomalých svalových vlákien typu I, cca 75%, zatiaľ čo drieková časť má to rozdelenie rovnomerné, 57% v povrchových vláknach a 63% v hlbokej vrstve (Sircaand Kostevc, 1985).
Viac o svalových vláknach na: http://slovakbarbell.sk/stavba-svalu-svalove-vlakno/
Torakálne komponenty extenzorových svalových skupín m. longissimus a m. iliocostalis vykonávajú akciu v osi paralelnej na kompresívnu os chrbtice, čo má za následok zvýšený extenzorový moment a minimálnu kompresívnu penalizáciu chrbtice. Tieto svaly vystierajú celú chrbticu Aultman, CD., Drake, J., Callaghan, J.P. McGill, S.M. (2004).
Driekové komponenty týchto svalov sa odlišujú od torakálnych funkciou aj tvarom. Smer akcie nie je paralelný na os kompresie, no má zadný protismerný komponent tzv. „posteriorshearforce“. Akákoľvek akcia vytvorená torakálnou chrbticou je podporená zadnými protismernými silami driekovej chrbtice, napr. predklon pri dvíhaní predmetu zo zeme. Anatomická štrukturálna architektúra driekového svalstva je uspôsobená tak, aby každý nasledujúci stavec podporoval extenčný moment predné protismerné sily predchádzajúceho stavca, vytvárajúc dokonalé vedenie svalovej sily (Callaghan, J.P., and McGill, S.M. (2001), Goel, V.K., Monroe, B.T., Gilbertson, L.G., and Brinckmann, P. (1995).
Multifidus je ďalším z extenzorových svalových skupín. Tento sval pokrýva 1-3 segmenty, no funkčne nevykonáva rovnakú prácu ako m. longissimus alebo m. iliocostalis. Síce vykonáva akciu paralelne s osou kompresie a zúčastňuje sa na produkcii extenzorového momentu /spolu s rotačným/, no prispieva skôr ako stabilizátor pohybu a jeho korektor v špecifických kĺbnych spojeniach, ktoré by mohli byť označené ako fokálny bod stresu (Callaghan, J.P., and McGill, S.M. (2001).
Izolovaná kontrakcia jedného z tejto skupiny svalov je veľmi nepravdepodobná, u mnohých ľudí vylúčená a najmä zbytočná a ohrozujúca. EMG snímanie ukázalo, že sa pri kontrakcii aktivujú všetky svaly súčasne.
Nezabúdajte na latissimus
Latissimus je najširší sval chrbta. Je tiež kriticky dôležitým svalom pri extenzii chrbtice a vytváraní výstuže jadra cez koncept tzv. „superstiffness“. Taktiež sa zúčastňuje na vytváraní „prirodzeného“ opasku.
Viac o výstuži jadra na: http://slovakbarbell.sk/vystuz-jadra-a-dychanie/
Abdominálne svalstvo
Abdominálne svalstvo sa zúčastňuje každej aktivity ako krátka tuhá pružina. Nepozostáva len z brušných svalov, ale aj z brušnej fascie a má mnoho funkcií:
- Podporuje postavenie hrudníka a výstuž jadra, čím eliminuje energickú stratu generovanú a prichádzajúcu z bokov
- Efektívne uskladňuje a regeneruje elastickú energiu pri správnej funkcii svalov
- Generuje momenty vo všetkých rovinách pohybu
Abdominálna fascia obaľuje priamy brušný sval a oblúkovito prenáša stres z jednej strany trupu na druhú (Brown, S., McGill, S.M. (2009).
Rectus abdominis
Alebo priamy brušný sval je rozdelený na niekoľko sekcií s bočnými úponmi, teda štrukturálne nevytvára jeden veľký, dlhý sval. Jeho funkcia, napriek populárnej dogme, nie je generovať silu v rozsahu dĺžky svalu –ako je to pri tradičných „brušákoch“. Daný pohyb vyvoláva flekčnú obštrukciu až intoleranciu. Pre tréning sily a výkonnosti nepotrebuje byť rectus vystavený pred flekčný/extenčný pohyb; prvoradá je jeho aktivácia a integrácia s ostatnými abdominálnymi svalmi. Namiesto dlhých pohybov v plnom rozsahu trénujte krátke pohyby sústreďujúce sa na výstuž jadra a optimalizáciu uchovania energie a regenerácie (Juker, D., McGill, S.M., Kropf, P., and Steffen, T. (1998b).
Obliques a Transversus abdominis
Tieto 3 úrovne abdominálnej steny /vonkajší šikmý brušný sval, vnútorný šikmý brušný sval a priečny brušný sval/ vykonávajú hneď niekoľko funkcií. Ako skupina pracujú spoločne pri predklone, úklone a rotácii trupu. Sú extrémne dôležitým komponentom stabilizácie chrbtice, vychádzajúc z ich štrukturálnej architektúry. Tieto svaly pracujú na viacerých úrovniach a vytvárajú symbiózu k zadným posturálnym svalom vzpriamovačov chrbta. Sú to posturálne svaly a ich integrácia a miera aktivácie závisí od pozície tela.
McGill, S.M., Hughson, R.L., and Parks, K., (200) skúmali aktiváciu šikmých brušných svalov pri dvíhaní bremena s neutrálnou chrbticou a flekčne postavenou chrbticou pomocou ultrazvukového zobrazovača a EMG. Pri neutrálnej chrbtici bol uhol šikmého svalu voči chrbtici 45 stupňov. To znamená, že 70% MVC podporovalo bremeno ako hlavnú prednú protismernú silu. Pri flektovanej chrbtici sa uhol znížil na cca 10 stupňov a predné protismerné sily nemohli byť podporené (Biomechanics, McGill, S.M., Hughson, R.L., and Parks, K. (2000)
Mnohí kladú obrovský dôraz na priečny sval brucha a hovoria o ňom ako o najdôležitejšom svale brušnej steny. Výskumy však toto tvrdenie nepodporujú.
Sťahovanie brušnej steny /ako pri vákuu/ je pre výkon kontraindikované, keďže inhibuje prácu dôležitých svalov potrebných pre maximálny výkon (Brown and McGill, 2009).
Koncept „superstiffness“ je podmienený prácou a aktiváciou všetkých svalov brušnej steny spolu so svalmi zadnej časti trupu. Len tak môže byť dosiahnutá úplná stabilita a maximálna výkonnosť.
Quadratus Lumborum
QL je nadizajnovaný ako stabilizátor. Štrukturálne pripomína oceľovú sieťovinu, spájajúc každý driekový stavec k hrudnému košu a k panve. EMG preukázalo, že QL je aktívny pri všetkých záťažových módoch, zahŕňajúc predklon, záklon či úklon a dokonca v stoji pri kompresii chrbtice (McGill, luker, and Kropf, 1 996).
Panva, boky a príslušná muskulatúra
Správne fungovanie jadra závisí aj od správnej funkcie panvových svalov. Panva vytvára platformu/základňu pre chrbticu a prenáša na ňu kompresívnu záťaž. Svalové skupiny nachádzajúce sa na panve majú funkciu stabilizátora a asistujú brušnému svalstvu. Spolu s bránicou vytvárajú opornú kostru celého výstužného systému (McGill, luker, and Kropf, 1 996).
Kompresívna záťaž spodnej chrbtice počas flekčných cvikov
Už v predchádzajúcich odsekoch sme spomínali, že flekčné postavenie chrbtice pri predklone inhibovalo svaly podporujúce protismerné sily, vytvárajúc tak preťaženie pasívnych tkanív chrbtice a zvýšenú kompresívnu záťaž. Inak tomu nie je ani pri mnohých klasicky vykonávajúcich cvikoch, s ktorými sa bežne stretávame v posilňovniach. Ako príklad uveďme klasický „brušák“, pri ktorom je chrbtica vystavená kompresívnej záťaži cca 3300N (325kg), čo je v mnohých lekárskych vyhláškach záťaž korešpondujúca s kritériom zranenia (Axler and McGill, 1997).
Iné publikácie zahŕňajú a obraňujú cviky v závese s dvíhaním dolných končatín. Populárne je tvrdenie, že pri tomto cviku je chrbtica dekompresovaná a cvičí sa spodná časť priameho brušného svalu. Štúdie však toto tvrdenie nepodporujú, pričom väčšinu práce v cvikoch s dvíhaním nôh odvádza m. psoas major, ako flexor bedra. Zapojenie sa brušného svalu je jednak nedostatočné, odohráva sa len v poslednej ¼ pohybu a nie je pravdepodobné výrazne zapojenie spodných vlákien oproti horným, teda „mýtus“ o cvičení spodného brucha je vyvrátený (Juker, D., McGill, S.M., Kropf, P., and Steffen, T. (1998b).
Čo sa týka dekompresie chrbtice aj tento argument je mylný. Tento cvik generuje cez 100Nm abdominálneho momentu na chrbticu, ktorá je často flektovaná.
V tabuľke si môžete pozrieť najčastejšie sa objavujúce cviky na brucho, spolu s hodnotami zapojenia sa aktívnych svalov brucha a kompresie na chrbticu. Pre porovnanie dodávame, že každých 1000N = cca 100kg
Tab.1
| Moment (Nm) | Rectus abdominis | External oblique | Kompresia (N) | |
| Sedy Ľahy | 154 | 121% MVC | 70% MVC | 3350 |
| Skracovačky | 114 | 78% MVC | 42% MVC | 2392 |
| Dvih nôh vo vise s pokrčenými nohami | 84 | 78% MVC | 64% MVC | 3313 |
| Dvih s pokrčenými nohami | 82 | 35% MVC | 24% MVC | 1767 |
MVC – maximum voluntary contraction
Behom času sa v tkanivách a pasívnych štruktúrach znižuje tolerancia voči aplikovanej záťaži. Tá môže byť konštantná alebo sa môže zvyšovať. To isté sa deje pri flekčných/extenčných cvikoch – tolerancia štruktúr vykonávajúcich pohyb sa voči aplikovanej záťaži v danom smere časom znižuje, komprimujúc tak chrbticu. Tento vzťah znázorňuje graf č.1.
Kompresívna záťaž spodnej chrbtice počas extenčných cvikov
Najbežnejším cvikom tejto skupiny sú hyperextenčné cviky či už na 45 stupňovej lavici, alebo horizontálnej. Takýto cvik, pri ktorom sa vyžaduje záklon trupu prečnievajúceho cez lavicu s „ukotvenými“ nohami síce aktivuje všetky extenzorové skupiny, no zároveň vytvára kompresiu chrbtice cez 4000N (450kg). Horšie sú na tom cviky, pri ktorých cvičenec leží na bruchu v extendovanej polohe s vystretými rukami a nohami (klasický superman) alebo rukami pokrčenými za hlavou. Tieto cviky taktiež aktivujú všetky extenzorové skupiny, no opäť vytvárajú ohromnú kompresívnu silu, cez 6000N (Callaghan and colleagues, 1998).
Rotačný pohyb a tréning brucha
Rotačný pohyb môže byť komplikovaný. Je nutné odlíšiť kinematický rotačný pohyb a kinetický generovaný rotačný moment (pohyb vs. moment bez pohybu). Generovať vysoký rotačný moment je pri plne rotovanej chrbtici veľmi náročné a problematické, najmä pod vysokou záťažou. Tu sa dostávame najmä k problému s rotačnými strojmi. Rotačné stroje, najmä tie, ktoré vyžadujú sed, sú absolútne nevhodné pre tréning jadra.
Tréning Jadra
V odsekoch vyššie sme vyvrátili tvrdenie o izolovanej práci akejkoľvek skupiny svalov tvoriacich jadro tela. Štúdie kvantifikovali rolu svalov m. transversus abdominis (dalej len TrA) a m. multifidus spolu s každým ostatným svalom trupu a ich prínos pre stabilitu počas niekoľkých rôznych pohybov. Najdôležitejšie svaly daného pohybu sa kontinuálne menili, čím štúdia preukázala, že žiaden sval nemôže byť klasifikovaný ako klinický cieľ. TrA ani multifidus rozhodne nepreukázali výraznú dôležitosť (eg Wilke in Germany, Cholewicki at Yale, Granata at Virginia, Kavcic et ai, 2004b).
Z danej štúdie však vyplýva ešte jeden dôležitý a možno aj najdôležitejší fakt; nie je dôležité zamerať sa na konkrétny sval, dôležité sú cviky samotné! O’Sullivan’s group poukázali na aktivačné vzorce a motorické vzorce v brušných svaloch a vzpriamovačoch pri špecifických cvikoch (O’Sullivan et ai, 1997, 1998). Dôležitý bol výsledný vzorec všetkých svalov podieľajúcich sa na stabilite chrbtice.
Ak spojíme anatomické poznatky spolu s poznatkami z vyššie uvedených štúdií, získame všeobecnú predstavu pre efektívny a najmä správny tréning jadra tela, ktorého podmienkou je NEUTRÁLNA chrbtica!
Samozrejme, svaly majú svoju funkčnú predispozíciu. RA je flexor trupu, z čoho vyplýva, že ak ho chceme precvičiť, musíme vykonať predklon. Zatiaľ čo je toto tvrdenie pravdivé, už vyššie sme naznačili otázku kinematického pohybu a kineticky generovaného momentu. Rovnaký koncept môžeme aplikovať aj v tomto prípade. Vysoký kinematický pohyb prirodzene generuje vysoké hodnoty kinetického momentu. My však vieme generovať vysoké hodnoty kinetického momentu bez kinematického pohybu svalu. Preto by sme sa namiesto sústredenia na precvičenie svalu v celej dráhe pohybu (uplatňuje sa len v prípade tréningu jadra) mali pri tréningu jadra sústrediť na aktívnu výstuž jadra – to zvyšuje stabilitu chrbtice, znižuje bolestivosť u flekčne/extenčne/rotačne intolerantných cvičencov a zvyšuje výkonnosť (McGill, 2009).
Stred tela funguje ako krátka tuhá pružina. Jeho primárna rola je transfer elastickej energie generovanej v dolných končatinách a v panve. Ak chceme docieliť plnú funkčnosť jadra, nesmieme rozmýšľať nad jeho tréningom ako tréningom izolovaných svalových skupín. Telo musí fungovať ako celok a pri komplexných pohyboch, ako je napr. drep, musí jeden kinetický reťazec nadväzovať na druhú, vytvárajúc tak celú plejádu akcií a reakcií – „jednu motorickú jednotku“. Tak znížime aj celkovú kompresívnu záťaž na chrbticu.
Abdominálna výstuž verzus vákuum
Vytvorenie vákua je vôľa aktivovať a izolovať TrA, zatiaľ čo výstuž symbolizuje kontrakciu všetkých svalov brušnej steny bez jej vťahovania alebo vytláčania. Čo je však zaujímavé, výstuž aktivuje aj extenzorové skupiny (t.j. chrbtové svalstvo) a vytvorí „naturálny opasok“ okolo celého trupu. Najlepším ukazovateľom efektivity výstuže vs. vťahovania brušnej steny je porovnanie mechanickej sekvencie. Čo sa týka muskulatúry, stabilizačná a podporná funkcia priameho brušného svalu a šikmých brušných svalov je značne efektívnejšia pri širšej základni, t.j. pri deji výstuže. Pri vťahovaní sa taktiež šikmé svaly brucha inhibujú, teda je potlačená ich aktivácia. Pre zvýšenie výkonnosti a stabilizáciu musia byť tieto svaly aktivované (Huijing, P.A., Langenberg, R.W., Meesters, J.J., Baan, G.c., (2007).
Svaly pri aktivácii nadobúdajú tuhosť. Pri aktivácii celej brušnej steny sa kontrahujú všetky 3 vrstvy, tvoriac tak „zlúčeninu“. Všeobecne platí poznatok, že energia vytvorená kombináciou kontrakcie všetkých svalov naraz je väčšia ako energia tvorená kontrakciou každého svalu zvlášť. Štúdie potvrdili prenos energie medzi jednotlivými vrstvami, vytvárajúc tak základ pre koncept „superstiffness“ (Brown and McGill, 2009). Iné štúdie merali prenos energie medzi agonistami a antagonistami. Výstuž abdominálnej steny aktivovala chrbtové svalstvo, tvoriac tak „tuhý pás“ okolo trupu (Curiously, Huijing et ai, 2007). V otázke stability neexistuje pojem agonista a antagonista, pretože každý sval musí prispievať svojím dielom. Výstuž je z daného hľadiska nadradenou alternatívou voči tradične vykonávajúcim cvikom na stred tela.
Stabilita a dýchanie
Mnohí vrcholoví športovci pri svojom výkone nedýchajú (samozrejme, myslíme len krátko trvajúce aktivity). Je to z dôvodu posilnenia stability a zvyšovania výkonu. Dýchanie a stabilita sú navzájom prepojené. Pri plnej inhalácii je stabilita dohnaná na maximálnu kapacitu, abdominálna stena „tuhne“ a vzduch je hnaný do pľúc; kompromituje sa a klesá pri jeho úniku.
V tejto časti článku sme si predstavili základné pojmy a problematiku pri tradičnom tréningu brucha/stredu tela. Pri tréningu jednotlivých svalov by sme mali vychádzať z anatómie či už štrukturálnej, alebo funkčnej. Svaly jadra slúžia ako energický transfer a stabilizátor/ koordinátor každého pohybu tela. Necvičte ich v izolácii! Myslite na stred tela ako na jeden funkčný celok, jednu motorickú jednotku. Podmienkou ostáva neutrálna chrbtica.
V druhej časti článku si predstavíme konkrétne cviky, ich prevedenie a ukážeme si ich progresiu v tréningu.
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Kavcic, N., Grenier, S., McGill, S., (2004a) Quantifying tissue loads and spine stability while performing commonly prescribed stabilization exercises, Spine, 29(20):2319-2329.
O’Sullivan, P., Twomey, L.T., and Allison, G.T. (1997b) Evaluation of specific stabilization exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis, Spine, 22(24):2959-2967.
O’Sullivan, P., Twomey, L.T., and Allison, G.T. (1998) Altered abdominal back recruitment in patients with chronic back pain following a specific exercise intervention. J. Orthop. Sports Phys. Ther. 27(2):114-124.
Huijing, P.A., Langenberg, R.W., Meesters, J.J., Baan, G.c., (2007) Extramuscular myofascial force transmission also occurs between synergistic muscles and antagonistic muscles, J. Electromyography and Kines. 17:680-689.
Brown,S., McGill, S.M. (in press, 2009) An ultrasound investigation into the morphology of the human abdominal wall uncovers complex deformation patterns during contraction.
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Howdy! Quick question that’s totally off topic.
Do you know how to make your site mobile friendly?
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I’m trying to find a template or plugin that might be able to resolve this issue.
If you have any suggestions, please share. Many thanks!
natalielise plenty of fish
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Hey there. I discovered your web site via Google whilst looking for a related topic, your site came up. It looks good. I’ve bookmarked it in my google bookmarks to visit then.
Hi there. I found your site by means of Google even as searching for a similar subject, your website got here up. It seems to be good. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I’ve found this info. Nowadays bloggers publish just about gossip and net stuff and this is really annoying. A good web site with interesting content, this is what I need. Thank you for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hiya, I am really glad I have found this info. Today bloggers publish only about gossip and net stuff and this is really annoying. A good website with exciting content, that’s what I need. Thank you for making this website, and I’ll be visiting again. Do you do newsletters by email?
Hi there. I discovered your website by way of Google at the same time as looking for a comparable topic, your site came up. It seems to be good. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I’ve found this info. Nowadays bloggers publish just about gossip and internet stuff and this is really irritating. A good web site with exciting content, that is what I need. Thank you for making this web site, and I’ll be visiting again. Do you do newsletters by email?
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Hello there. I found your web site via Google at the same time as searching for a comparable subject, your website got here up. It appears good. I have bookmarked it in my google bookmarks to come back then.
Hello there. I found your website by the use of Google at the same time as looking for a related matter, your site came up. It appears great. I’ve bookmarked it in my google bookmarks to come back then.
Hiya, I’m really glad I have found this information. Nowadays bloggers publish only about gossip and net stuff and this is actually annoying. A good web site with interesting content, this is what I need. Thank you for making this website, and I will be visiting again. Do you do newsletters by email?
Hello there. I found your blog via Google whilst looking for a related subject, your web site came up. It appears good. I have bookmarked it in my google bookmarks to come back then.
Hi there. I discovered your website by means of Google while searching for a similar subject, your web site got here up. It appears great. I’ve bookmarked it in my google bookmarks to come back then.
Hey there. I discovered your blog by way of Google even as looking for a comparable matter, your site came up. It seems to be great. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I have found this information. Today bloggers publish only about gossip and net stuff and this is actually frustrating. A good web site with exciting content, this is what I need. Thank you for making this website, and I will be visiting again. Do you do newsletters by email?
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Hi there. I found your site by the use of Google even as looking for a similar subject, your web site got here up. It looks great. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I’ve found this info. Today bloggers publish just about gossip and net stuff and this is actually annoying. A good web site with interesting content, this is what I need. Thanks for making this site, and I will be visiting again. Do you do newsletters by email?
Hello there. I found your blog by the use of Google at the same time as searching for a related matter, your web site came up. It appears to be good. I have bookmarked it in my google bookmarks to come back then.
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Nice read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch because I found it for him smile So let me rephrase that: Thanks for lunch!
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Hello there. I discovered your blog by the use of Google whilst looking for a comparable matter, your website came up. It seems good. I have bookmarked it in my google bookmarks to visit then.
Hello there. I discovered your website by the use of Google at the same time as looking for a similar subject, your web site came up. It seems to be great. I’ve bookmarked it in my google bookmarks to come back then.
Hi there. I discovered your web site via Google at the same time as searching for a related matter, your site got here up. It appears good. I have bookmarked it in my google bookmarks to come back then.
Hiya, I’m really glad I have found this info. Nowadays bloggers publish just about gossip and net stuff and this is really irritating. A good website with exciting content, that is what I need. Thanks for making this website, and I will be visiting again. Do you do newsletters by email?
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Hi there. I discovered your site by the use of Google at the same time as searching for a comparable topic, your website got here up. It looks good. I have bookmarked it in my google bookmarks to come back then.
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Hey there. I found your site by means of Google whilst searching for a similar subject, your site got here up. It seems to be great. I’ve bookmarked it in my google bookmarks to come back then.
Hey there. I found your blog via Google even as looking for a comparable topic, your website came up. It seems to be great. I have bookmarked it in my google bookmarks to come back then.
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Hello there. I discovered your blog via Google while searching for a comparable subject, your website got here up. It appears great. I’ve bookmarked it in my google bookmarks to come back then.
Hi there. I discovered your web site by means of Google while looking for a related matter, your website came up. It seems great. I have bookmarked it in my google bookmarks to come back then.
Hiya, I am really glad I have found this info. Nowadays bloggers publish just about gossip and internet stuff and this is actually frustrating. A good website with exciting content, this is what I need. Thank you for making this web site, and I will be visiting again. Do you do newsletters by email?
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Hello there. I found your blog by way of Google whilst looking for a similar subject, your web site came up. It appears to be good. I’ve bookmarked it in my google bookmarks to come back then.
Hiya, I am really glad I’ve found this information. Today bloggers publish just about gossip and internet stuff and this is really frustrating. A good website with interesting content, that is what I need. Thanks for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hiya, I’m really glad I’ve found this information. Nowadays bloggers publish only about gossip and internet stuff and this is really irritating. A good blog with exciting content, that is what I need. Thank you for making this website, and I’ll be visiting again. Do you do newsletters by email?
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Hiya, I’m really glad I have found this information. Nowadays bloggers publish only about gossip and net stuff and this is really irritating. A good site with interesting content, this is what I need. Thank you for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hey there. I found your web site via Google whilst looking for a comparable subject, your site came up. It looks great. I have bookmarked it in my google bookmarks to come back then.
Hiya, I’m really glad I’ve found this information. Nowadays bloggers publish just about gossip and internet stuff and this is actually irritating. A good blog with interesting content, this is what I need. Thanks for making this site, and I will be visiting again. Do you do newsletters by email?
Hello there. I found your web site via Google whilst searching for a related topic, your site came up. It looks great. I’ve bookmarked it in my google bookmarks to visit then.
Hiya, I’m really glad I have found this info. Nowadays bloggers publish only about gossip and internet stuff and this is actually annoying. A good website with exciting content, that is what I need. Thank you for making this web-site, and I will be visiting again. Do you do newsletters by email?
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Awesome post. I’m a regular visitor of your site and appreciate you taking the time to maintain the excellent site. I will be a regular visitor for a long time.
Hiya, I am really glad I have found this info. Today bloggers publish just about gossip and web stuff and this is actually frustrating. A good blog with exciting content, that’s what I need. Thank you for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hiya, I am really glad I’ve found this info. Nowadays bloggers publish just about gossip and internet stuff and this is actually frustrating. A good website with interesting content, that is what I need. Thanks for making this web site, and I’ll be visiting again. Do you do newsletters by email?
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Hello there. I found your website by the use of Google whilst looking for a similar matter, your site came up. It appears great. I have bookmarked it in my google bookmarks to visit then.
Hello there. I discovered your site by means of Google even as looking for a comparable subject, your website got here up. It appears great. I have bookmarked it in my google bookmarks to visit then.
Hiya, I’m really glad I’ve found this info. Nowadays bloggers publish only about gossip and net stuff and this is really irritating. A good blog with interesting content, this is what I need. Thank you for making this website, and I’ll be visiting again. Do you do newsletters by email?
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Awesome post. I am a regular visitor of your website and appreciate you taking the time to maintain the excellent site. I will be a frequent visitor for a really long time.
Hi there. I discovered your blog via Google even as looking for a comparable topic, your web site came up. It seems to be great. I’ve bookmarked it in my google bookmarks to visit then.
Hi there. I found your site by the use of Google even as looking for a similar matter, your website came up. It appears to be good. I have bookmarked it in my google bookmarks to come back then.
Awesome write-up. I am a regular visitor of your blog and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a long time.
Hello there. I found your web site by means of Google while looking for a comparable topic, your site got here up. It looks good. I’ve bookmarked it in my google bookmarks to visit then.
Hiya, I’m really glad I’ve found this information. Today bloggers publish just about gossip and internet stuff and this is actually frustrating. A good blog with interesting content, this is what I need. Thank you for making this web site, and I will be visiting again. Do you do newsletters by email?
Hiya, I am really glad I have found this information. Today bloggers publish only about gossip and internet stuff and this is actually frustrating. A good website with interesting content, this is what I need. Thanks for making this web-site, and I will be visiting again. Do you do newsletters by email?
Hello there. I found your blog via Google even as searching for a comparable topic, your site got here up. It appears to be great. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I’ve found this information. Nowadays bloggers publish just about gossip and net stuff and this is actually frustrating. A good web site with interesting content, that’s what I need. Thanks for making this web-site, and I will be visiting again. Do you do newsletters by email?
Hiya, I’m really glad I’ve found this information. Nowadays bloggers publish only about gossip and net stuff and this is really frustrating. A good web site with interesting content, that is what I need. Thanks for making this web-site, and I will be visiting again. Do you do newsletters by email?
Hello there. I discovered your website by the use of Google while searching for a comparable topic, your web site came up. It appears to be good. I have bookmarked it in my google bookmarks to visit then.
Hi there. I found your website via Google even as looking for a comparable topic, your website got here up. It looks great. I’ve bookmarked it in my google bookmarks to come back then.
Hiya, I’m really glad I have found this info. Nowadays bloggers publish just about gossip and web stuff and this is really frustrating. A good site with interesting content, this is what I need. Thank you for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hello there. I found your website by the use of Google at the same time as looking for a similar matter, your site came up. It looks great. I have bookmarked it in my google bookmarks to come back then.
Hey there. I found your site by way of Google even as looking for a comparable subject, your website came up. It appears to be good. I’ve bookmarked it in my google bookmarks to visit then.
Awesome post. I’m a normal visitor of your site and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a really long time.
Hey there. I discovered your web site via Google at the same time as looking for a related subject, your site came up. It appears great. I’ve bookmarked it in my google bookmarks to visit then.
Awesome post. I am a regular visitor of your web site and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a long time.
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Awesome post. I am a regular visitor of your site and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a long time.
Hiya, I’m really glad I’ve found this info. Today bloggers publish only about gossip and internet stuff and this is actually frustrating. A good blog with interesting content, this is what I need. Thanks for making this web site, and I will be visiting again. Do you do newsletters by email?
Hello there. I found your site by way of Google at the same time as searching for a similar subject, your web site got here up. It appears great. I’ve bookmarked it in my google bookmarks to visit then.
Awesome write-up. I am a normal visitor of your website and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a really long time.
Awesome post. I am a normal visitor of your website and appreciate you taking the time to maintain the excellent site. I will be a regular visitor for a long time.
Hi there. I found your site via Google whilst looking for a related topic, your website came up. It appears great. I have bookmarked it in my google bookmarks to visit then.
Hey there. I found your blog by means of Google at the same time as searching for a related subject, your website got here up. It appears to be good. I have bookmarked it in my google bookmarks to visit then.
Hiya, I am really glad I have found this info. Today bloggers publish only about gossip and net stuff and this is really frustrating. A good website with exciting content, this is what I need. Thank you for making this web-site, and I will be visiting again. Do you do newsletters by email?
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Hiya, I’m really glad I’ve found this information. Today bloggers publish only about gossip and internet stuff and this is really irritating. A good site with interesting content, this is what I need. Thank you for making this web-site, and I’ll be visiting again. Do you do newsletters by email?
Hello there. I discovered your blog via Google at the same time as looking for a comparable topic, your website came up. It seems to be great. I’ve bookmarked it in my google bookmarks to come back then.
Hiya, I’m really glad I have found this information. Today bloggers publish only about gossip and web stuff and this is really annoying. A good web site with interesting content, this is what I need. Thank you for making this website, and I’ll be visiting again. Do you do newsletters by email?
Hiya, I’m really glad I have found this information. Nowadays bloggers publish just about gossip and internet stuff and this is really irritating. A good site with exciting content, this is what I need. Thanks for making this web site, and I’ll be visiting again. Do you do newsletters by email?
Hey there. I discovered your website by means of Google whilst looking for a related matter, your site got here up. It appears to be good. I have bookmarked it in my google bookmarks to come back then.
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