Домой / Подбор комплекса упражнений для набора веса / Тренировка в домашних условиях для мужчин: программа для набора веса.

Тренировка в домашних условиях для мужчин: программа для набора веса.

Данная программа для набора веса для мужчин ставит перед собой задачи по развитию всех мышц тела, тренировки организма к нагрузкам, а также увеличения веса. Некоторые люди не хотят или не могут посещать спортивный зал. Конечно, в посещении спортзала есть много плюсов. Но сейчас речь не об этом. Если вы по каким-то причинам решили качаться дома и тренироваться в домашних условиях, то эта программа разработана специально для вас.

Если вы твердо решили заниматься, то скажу что вопреки многим сомневающимся дома можно накачаться. Главное соблюдать технику упражнений, чтобы не навредить себе. Сразу хочу сказать, если вы хотите иметь действительно большие мышцы, без зала вам не обойтись. Но сегодня мы говорим о наборе массы, чтобы мышцы и тело стало красивым и чуть больше, чем у среднестатистического мужчины. Тогда нам понадобится для тренировок в домашних условиях пара  стульев, разборные гантели или набор гирь, кровать высотой 40-60см, близкорасположенные турник и брусья. Да-да, нам не обойтись без посещения местного стадиона 1 раз в неделю.
Тренировка в домашних условиях для мужчин.
Помните, что не все упражнения даются сразу. Например, отжиматься можно сначала от кровати, потом от пола, потом усложнить до отжимания на табуретах. То же самое касается и других упражнений. Помните, чтобы мышцы росли нужно брать максимальные веса. Если вам стало легко подтягиваться – привяжите к поясу гирю. Но при этом с выбранным весом вы должны качественно делать нужно количество раз в подходах.

Итак, переходим к плану тренировок.

Первая тренировка: ноги, грудь и трицепс

  1. Скручивания лёжа на полу 3х12-20
  2. Выпады с гантелями 4х8-15
  3. Отжимания от пола шир. хватом с весом 4-5х8-15
  4. Приседания с гантелями 4х8-15
  5. Пуловер с гирей лёжа на табуретке 3-4х10-15
  6. Французский жим с гирей стоя 3х10-15

Вторая тренировка (ТУРНИК): спина, бицепс и трицепс

  1. Подъём ног в висе на перекладине 3х8-15
  2. Подтягивания за голову широким хватом 4х6-12
  3. Отжимания от брусьев 4-5х6-15
  4. Подтягивания обратным хватом к груди 4х6-12
  5. Отжимание от брусьев горизонтально 3-4х8-15

Третья тренировка: спина и плечи

  1. Наклоны в бок с гирей в руке (косые) 3х12-20
  2. Жим гирь/гантелей сидя 4-5х8-12
  3. Наклоны с гирей/штангой за головой 3-4х10-15
  4. Протяжка с гирей стоя 4х10-15
  5. Махи вперед с гирей двумя руками 4х10-15
  6. Тяга гантели/гири 1-й рукой в наклоне 3х10-15
  7. Трапеции с гирями стоя (шраги) 3х10-20

Общие рекомендации по плану тренировок для набора веса:

  1. Подход не должен содержать больше 15-20 повторений. А для некоторых упражнений и этого много. Если вы можете сделать больше, увеличивайте вес.
  2. Между подходами отдыхайте 1.5-3 минуты. Чем сложнее упражнение, тем больше отдых.
  3. Длительность тренировки не должна превышать 1.5 часов, а лучше не более часа. Если вы не устали – халтурите.
  4. Необходимо подобрать правильную диету для набора массы для мужчин, тогда гарантированно за месяц наберете до 4 кг мышц.
  5. Если есть желание заниматься в зале, рекомендуем план тренировок в тренажерном зале для начинающих мужчин на набор веса для 3 занятий в неделю, а также мужская программа тренировок 2 раза в неделю на набор массы

Рекомендуем

42

Тренировка фасций

Дорогие читатели! Сегодня мы продолжаем рассказывать о программах тренировок бодибилдинга и методиках и переходим к ...

108 комментариев

  1. corburt erilio

    Regards for helping out, superb info .

  2. try this web-site

    I simply want to tell you that I am very new to weblog and definitely loved you’re web site. More than likely I’m likely to bookmark your website . You definitely have good posts. Thank you for sharing your web page.

  3. I would like to show my love for your kind-heartedness giving support to folks who really need guidance on in this matter. Your personal dedication to passing the solution all over became rather significant and has in every case enabled others just like me to arrive at their pursuits. Your new invaluable publication indicates a great deal to me and a whole lot more to my fellow workers. With thanks; from each one of us.

  4. Diesel Repair

    I like the helpful information you provide in your articles. I will bookmark your weblog and check again here frequently. I am quite sure I will learn plenty of new stuff right here! Best of luck for the next!

  5. ~http://www.metroclick.com

    MetroClick specializes in building completely interactive products like Photo Booth for rental or sale, Touch Screen Kiosks and Digital Signage, and experiences. With our own hardware production facility and in-house software development teams, we are able to achieve the highest level of customization and versatility for Photo Booths, Touch Screen Kiosks and Digital Signage. MetroClick, 121 Varick St, #301, New York, NY 10013, +1 646-843-0888

  6. `http://imScseo.com/

    IMSC SEO is a Singapore SEO Company. They provide comprehensive Singapore SEO services to help SG businesses to gain traffic from search engine. Their SEO agency has many years of experiences working with overseas companies on more competitive grounds. They are the best seo company in Singapore you can find. Their SEO expert and consultant understand exactly what search engine optimization your company need to gain search engine traffic.

  7. I simply need to notify you that I am new to writing and really loved your post. Probably I am probably to remember your blog post . You absolutely have amazing article materials. Be Grateful For it for share-out with us your current website report

  8. I think other web site proprietors should take this site as an model, very clean and magnificent user genial style and design, let alone the content. You’re an expert in this topic!

  9. Health & Fitness

    Thank you for the good writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how can we communicate?

  10. Cheapest Car

    obviously like your web-site however you need to check the spelling on quite a few of your posts. Several of them are rife with spelling problems and I to find it very troublesome to tell the reality then again I¡¦ll certainly come again again.

  11. +http://www.cleanserviceSnorthwest.com/

    Clean Services NorthWest is your best portland window cleaning company in Oregon. They provide the best portland window cleaners with reasonable prices for their portland window washing and portland residential window cleaning. All their portland window washers are well trained for window cleaning portland cleaning services. Contact them for a list of window cleaning in portland oregon for your residential or commercial needs. Address: 8910 SE Fuller Rd, Happy Valley, OR 97086, USA , +1 503-762-5915

  12. What i do not understood is in fact how you are now not actually much more smartly-favored than you may be right now. You’re so intelligent. You realize therefore significantly when it comes to this topic, produced me for my part believe it from numerous numerous angles. Its like women and men are not involved until it¡¦s one thing to do with Woman gaga! Your individual stuffs great. All the time handle it up!

  13. Economic News

    I was just seeking this information for a while. After 6 hours of continuous Googleing, at last I got it in your web site. I wonder what’s the lack of Google strategy that don’t rank this kind of informative websites in top of the list. Generally the top websites are full of garbage.

  14. Definition of Technology

    you are in reality a good webmaster. The site loading speed is amazing. It seems that you are doing any unique trick. In addition, The contents are masterpiece. you’ve done a excellent job on this matter!

  15. vacation secret

    I would like to express my appreciation for your generosity giving support to women who absolutely need assistance with your subject matter. Your personal commitment to getting the solution all around came to be really insightful and have in most cases enabled regular people like me to reach their goals. Your own insightful guide can mean so much a person like me and far more to my mates. Thank you; from each one of us.

  16. Good write-up, I am normal visitor of one¡¦s site, maintain up the excellent operate, and It’s going to be a regular visitor for a long time.

  17. Business & Finance

    It is in point of fact a nice and useful piece of information. I¡¦m glad that you shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.

  18. I just could not depart your site before suggesting that I extremely enjoyed the standard information a person provide for your guests? Is gonna be back steadily in order to investigate cross-check new posts

  19. Very well written post. It will be helpful to everyone who utilizes it, including myself. Keep up the good work — i will definitely read more posts.

  20. Shopping & Fashion

    Usually I do not read post on blogs, but I would like to say that this write-up very pressured me to take a look at and do so! Your writing taste has been amazed me. Thank you, quite great post.

  21. Shopping & Fashion

    What i don’t understood is in truth how you are not really a lot more well-favored than you may be now. You’re very intelligent. You recognize therefore significantly when it comes to this subject, made me personally believe it from a lot of various angles. Its like women and men are not involved unless it is one thing to accomplish with Lady gaga! Your own stuffs outstanding. At all times take care of it up!

  22. Health & fitness

    You can definitely see your enthusiasm in the paintings you write. The world hopes for more passionate writers such as you who aren’t afraid to say how they believe. Always follow your heart.

  23. Business & Finance

    Very nice post. I just stumbled upon your blog and wished to say that I’ve truly enjoyed browsing your blog posts. After all I’ll be subscribing to your rss feed and I hope you write again soon!

  24. Health & fitness

    I was just seeking this information for a while. After six hours of continuous Googleing, finally I got it in your web site. I wonder what is the lack of Google strategy that do not rank this kind of informative sites in top of the list. Generally the top web sites are full of garbage.

  25. kitchen remodel

    you’re really a just right webmaster. The site loading velocity is amazing. It seems that you are doing any unique trick. Also, The contents are masterpiece. you’ve performed a wonderful process in this topic!

  26. alternative medicine

    I carry on listening to the news broadcast lecture about getting free online grant applications so I have been looking around for the finest site to get one. Could you advise me please, where could i get some?

  27. Daily Finance

    I simply could not go away your website before suggesting that I actually loved the standard info a person provide to your visitors? Is gonna be back incessantly in order to inspect new posts

  28. new technology

    Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you helped me.

  29. business ethics

    Thanks for the sensible critique. Me & my neighbor were just preparing to do a little research on this. We got a grab a book from our area library but I think I learned more from this post. I am very glad to see such excellent information being shared freely out there.

  30. Faytech specializes in the design, development, manufacturing and marketing of Capacitive touch screen, Resistive touch screen, Industrial touch screen, IP65 touch screen, touchscreen monitors and integrated touchscreen PCs. Contact us at http://www.faytech.us, 121 Varick Street,3rd Floor,New York, NY 10013,+1 646 205 3214

  31. airline flights

    I have been checking out many of your articles and i must say pretty nice stuff. I will definitely bookmark your website.

  32. Computer & Technology

    Excellent beat ! I would like to apprentice while you amend your site, how can i subscribe for a blog site? The account aided me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear idea

  33. Computer & Technology

    I¡¦ll right away take hold of your rss feed as I can’t find your email subscription hyperlink or newsletter service. Do you’ve any? Kindly allow me understand in order that I may subscribe. Thanks.

  34. Jobs & Career

    I like the helpful info you provide in your articles. I will bookmark your blog and check again here frequently. I am quite certain I will learn lots of new stuff right here! Best of luck for the next!

  35. Thank you a lot for giving everyone remarkably remarkable possiblity to read critical reviews from this web site. It’s always very kind and stuffed with a lot of fun for me personally and my office fellow workers to visit your blog at least thrice in one week to see the latest secrets you have. And definitely, I am also at all times amazed considering the exceptional advice you serve. Certain 2 facts in this post are honestly the simplest we have had.

  36. Food & Cooking

    I¡¦ve been exploring for a bit for any high quality articles or weblog posts on this kind of area . Exploring in Yahoo I at last stumbled upon this website. Studying this information So i am happy to express that I’ve an incredibly good uncanny feeling I came upon just what I needed. I so much undoubtedly will make sure to don¡¦t omit this website and give it a look regularly.

  37. Jobs & Career

    I¡¦m no longer certain where you are getting your info, but good topic. I needs to spend a while finding out much more or working out more. Thanks for magnificent info I was in search of this info for my mission.

  38. Computer & Technology

    hello there and thank you for your info – I have certainly picked up something new from right here. I did however expertise several technical points using this website, since I experienced to reload the website many times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I’m complaining, but sluggish loading instances times will sometimes affect your placement in google and can damage your high quality score if advertising and marketing with Adwords. Well I am adding this RSS to my e-mail and could look out for much more of your respective intriguing content. Ensure that you update this again soon..

  39. Travel & Leisure

    Magnificent web site. Lots of useful information here. I¡¦m sending it to a few friends ans also sharing in delicious. And of course, thanks to your sweat!

  40. Pets & Animal

    I like what you guys are up too. Such smart work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my website 🙂

  41. Jobs & Career

    I have been surfing on-line more than three hours today, but I by no means discovered any interesting article like yours. It is beautiful value sufficient for me. Personally, if all web owners and bloggers made just right content as you did, the net will probably be a lot more helpful than ever before.

  42. Computer & Technology

    I’ve been surfing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my view, if all site owners and bloggers made good content as you did, the net will be a lot more useful than ever before.

  43. Computer & Technology

    you’re truly a good webmaster. The website loading speed is incredible. It sort of feels that you are doing any unique trick. Also, The contents are masterwork. you have performed a wonderful process in this subject!

  44. Computer & Technology

    I am not sure where you are getting your info, but great topic. I needs to spend some time learning more or understanding more. Thanks for wonderful information I was looking for this information for my mission.

  45. Financial Accounting

    I think this is one of the most vital information for me. And i am glad reading your article. But want to remark on few general things, The site style is ideal, the articles is really great : D. Good job, cheers

  46. You can certainly see your expertise within the work you write. The sector hopes for more passionate writers such as you who aren’t afraid to say how they believe. All the time follow your heart.

  47. holistic medicine

    My brother recommended I might like this web site. He was entirely right. This post truly made my day. You cann’t imagine just how much time I had spent for this information! Thanks!

  48. bathroom remodel

    I have been examinating out a few of your posts and it’s clever stuff. I will make sure to bookmark your blog.

  49. Pets & Animal

    Hello.This post was really interesting, especially because I was searching for thoughts on this matter last Sunday.

  50. Jobs & Career

    Great tremendous things here. I am very satisfied to peer your article. Thanks a lot and i am having a look forward to contact you. Will you please drop me a e-mail?

  51. Computer & Technology

    Unquestionably believe that which you stated. Your favorite reason seemed to be on the internet the easiest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they plainly don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks

  52. Great blog right here! Also your web site lots up very fast! What web host are you the use of? Can I am getting your affiliate hyperlink in your host? I desire my web site loaded up as quickly as yours lol

  53. I am constantly invstigating online for tips that can assist me. Thx!

  54. Cheap Tickets

    I am not certain where you are getting your information, however good topic. I must spend some time learning much more or understanding more. Thanks for magnificent information I was searching for this information for my mission.

  55. I do agree with all the ideas you have introduced to your post. They’re very convincing and can certainly work. Nonetheless, the posts are very short for starters. May just you please lengthen them a bit from next time? Thank you for the post.

  56. Wow! This can be one particular of the most useful blogs We’ve ever arrive across on this subject. Basically Great. I’m also a specialist in this topic therefore I can understand your hard work.

  57. I think this is among the most significant info for me. And i’m glad reading your article. But want to remark on some general things, The site style is ideal, the articles is really nice : D. Good job, cheers

  58. Health & Fitness

    Very good written article. It will be helpful to everyone who employess it, as well as myself. Keep up the good work — can’r wait to read more posts.

  59. This is very interesting, You are a very skilled blogger. I’ve joined your rss feed and look forward to seeking more of your fantastic post. Also, I’ve shared your site in my social networks!

  60. I’m extremely impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you customize it yourself? Anyway keep up the nice quality writing, it is rare to see a great blog like this one nowadays..

  61. Wow, awesome blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your website is great, as well as the content!

  62. Pets & Animal

    http://www.keragreensystem.com

  63. Wow! Thank you! I permanently wanted to write on my blog something like that. Can I take a fragment of your post to my blog?

  64. Good day very nice website!! Guy .. Beautiful .. Wonderful .. I will bookmark your website and take the feeds additionally¡KI’m happy to find numerous helpful information right here in the submit, we’d like work out more techniques on this regard, thanks for sharing. . . . . .

  65. Recreation Connection

    I like what you guys are up too. Such intelligent work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it will improve the value of my website 🙂

  66. Good write-up, I¡¦m regular visitor of one¡¦s website, maintain up the excellent operate, and It’s going to be a regular visitor for a lengthy time.

  67. Science & Education

    I precisely wanted to thank you so much again. I do not know what I would have accomplished without those hints revealed by you concerning my situation. It was before a real scary situation in my position, however , finding out a expert way you resolved the issue made me to jump with contentment. I’m grateful for your support and trust you are aware of a powerful job you were carrying out instructing some other people with the aid of your websites. More than likely you’ve never encountered all of us.

  68. Entertaiments

    http://www.keragreensystem.com

  69. Hello my family member! I want to say that this post is amazing, nice written and come with approximately all important infos. I would like to peer more posts like this .

  70. http://www.keragreensystem.com

  71. Good ¡V I should certainly pronounce, impressed with your website. I had no trouble navigating through all the tabs as well as related information ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, site theme . a tones way for your customer to communicate. Nice task..

  72. I’ve been absent for some time, but now I remember why I used to love this web site. Thanks , I¡¦ll try and check back more frequently. How frequently you update your site?

  73. Thanks for the sensible critique. Me & my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more from this post. I’m very glad to see such magnificent information being shared freely out there.

  74. hi!,I love your writing so a lot! share we communicate extra about your post on AOL? I need an expert on this space to resolve my problem. May be that is you! Taking a look ahead to look you.

  75. improvements

    hi!,I really like your writing very so much! proportion we be in contact more approximately your post on AOL? I require a specialist on this house to solve my problem. Maybe that’s you! Having a look ahead to look you.

  76. official source

    Hi there, just turned out to be alert to your article through The Big G, and found that it’s pretty interesting. I’ll value should you decide continue this approach.

  77. This is most suitable opportunity to put together some intentions for the possible future. I have read through this piece of writing and if I can, I desire to suggest to you you handful of remarkable ideas.

  78. Pretty compelling data you’ll have mentioned, warm regards for setting up.

  79. click over here now

    I was extremely pleased to discover this great site. I want to to thank you for your time for this particularly fantastic read!! I definitely enjoyed every little bit of it and I have you book-marked to look at new things in your web site.

  80. https://www.emerYeps.com/#

    I simply want to tell you that I am new to wordpress blogging and pretty much valued your write-up. Likely I am going to bookmark your blog post . You really have lovely article content. Delight In it for sharing with us your web write-up

  81. I really have to reveal to you that I am new to blogging and completely adored your report. Most likely I am prone to remember your blog post . You simply have memorable article content. Value it for telling with us your current url report

  82. Dating & Relationship

    Thank you for sharing superb informations. Your website is so cool. I’m impressed by the details that you have on this web site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my pal, ROCK! I found simply the info I already searched everywhere and just could not come across. What an ideal web-site.

  83. Health & Fitness

    Keep functioning ,terrific job!

  84. House & Home Improvement

    I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get bought an impatience over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly very often inside case you shield this hike.

  85. Auto Care and Service

    I got what you intend, appreciate it for posting .Woh I am pleased to find this website through google. «If one does not know to which port one is sailing, no wind is favorable.» by Seneca.

  86. Computer & Technology

    Thank you for the sensible critique. Me & my neighbor were just preparing to do a little research on this. We got a grab a book from our area library but I think I learned more clear from this post. I am very glad to see such wonderful information being shared freely out there.

  87. Computer & Technology

    What i don’t realize is in truth how you are now not really a lot more smartly-preferred than you might be right now. You are so intelligent. You recognize therefore significantly on the subject of this topic, made me personally consider it from numerous various angles. Its like women and men are not involved until it¡¦s one thing to do with Woman gaga! Your own stuffs outstanding. All the time deal with it up!

  88. You are a very clever person!

  89. Travel and Leisure

    I like the valuable information you provide in your articles. I’ll bookmark your weblog and check again here regularly. I am quite certain I’ll learn many new stuff right here! Best of luck for the next!

  90. House & Home Improvement

    We are a group of volunteers and opening a new scheme in our community. Your website offered us with valuable info to work on. You have done a formidable job and our entire community will be grateful to you.

  91. I’m really impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you customize it yourself? Anyway keep up the nice quality writing, it’s rare to see a nice blog like this one these days..

  92. Music Arts & Entertainments

    I think other website proprietors should take this site as an model, very clean and fantastic user genial style and design, let alone the content. You are an expert in this topic!

  93. fireplace remodel

    Very efficiently written information. It will be useful to anybody who utilizes it, as well as me. Keep up the good work — can’r wait to read more posts.

  94. how to start a business

    I loved as much as you will receive carried out right here. The sketch is attractive, your authored material stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly very often inside case you shield this increase.

  95. Travel and Leisure

    Great write-up, I’m regular visitor of one’s site, maintain up the excellent operate, and It’s going to be a regular visitor for a lengthy time.

  96. Dating & Relationship

    I don’t even know how I ended up here, but I thought this post was great. I don’t know who you are but certainly you’re going to a famous blogger if you aren’t already 😉 Cheers!

  97. magnificent issues altogether, you simply won a emblem new reader. What might you recommend about your put up that you simply made some days ago? Any certain?

  98. Computer & Technology

    I have been reading out a few of your posts and i can state clever stuff. I will make sure to bookmark your website.

  99. Auto Care and Service

    You made some good points there. I did a search on the topic and found most people will approve with your blog.

  100. Travel and Leisure

    Hello, you used to write great, but the last few posts have been kinda boring¡K I miss your great writings. Past few posts are just a little out of track! come on!

  101. Travel and Leisure

    I like what you guys are up too. Such clever work and reporting! Carry on the superb works guys I’ve incorporated you guys to my blogroll. I think it will improve the value of my website :).

  102. simply click for source

    I’m now not certain the place you’re getting your information, however great topic. I needs to spend some time studying much more or figuring out more. Thank you for wonderful info I used to be on the lookout for this information for my mission.|

  103. Portland Parks

    Thanks for each of your labor on this blog. My mother really loves conducting research and it’s simple to grasp why. Almost all know all regarding the powerful tactic you convey worthwhile suggestions by means of the web blog and as well as inspire response from people on this point and our own princess is without a doubt studying a lot of things. Take advantage of the rest of the year. You are doing a useful job.

  104. Travel and Leisure

    Unquestionably believe that which you said. Your favorite justification appeared to be on the web the easiest thing to be aware of. I say to you, I certainly get annoyed while people consider worries that they plainly do not know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks

  105. Business Service

    hi!,I love your writing so so much! share we communicate more approximately your post on AOL? I need an expert on this space to solve my problem. Maybe that’s you! Looking forward to peer you.

  106. Business Service

    you are in reality a just right webmaster. The website loading velocity is incredible. It seems that you’re doing any unique trick. Also, The contents are masterwork. you have done a great job on this subject!

  107. Business Service

    My husband and i got really peaceful when Michael managed to round up his research through the precious recommendations he got using your site. It’s not at all simplistic to just always be giving for free key points that many some others might have been selling. And we also remember we have got the blog owner to appreciate for this. Those explanations you have made, the straightforward blog navigation, the friendships your site help to promote — it’s got many fantastic, and it’s really aiding our son in addition to our family believe that the concept is interesting, and that is highly serious. Many thanks for the whole lot!

  108. Business Service

    I got what you mean , thanks for posting .Woh I am pleased to find this website through google. «If one does not know to which port one is sailing, no wind is favorable.» by Seneca.

Добавить комментарий

Ваш e-mail не будет опубликован.

wordpress template