The contralateral superman exercise is ideal for working the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that traditional supermans overload the spine in a potentially unsafe manner. Thus, contralateral supermans are usually the recommended alternative. With this technique, there is a reduced load on the lumbar spine. The following are instructions for contralateral supermans:
The slide board pike is an advanced exercise that requires "above average" upper body strength. Balance, flexibility, and muscular control are also important components of this exercise.
If you're looking for an easy oblique exercise, try the side crunch. The oblique muscles are used to assist with rotation of the torso, as well as basic abdominal contractions. It is important to note that even though the side crunch is an oblique exercise, the entire abdominal region is being worked.
The standing side bend is similar to the side crunch exercise. The only difference is that the upper body has to resist gravity in the side crunch exercise. Side bends require weighted resistance to resist gravity, but the movement is virtually the same as the side crunch. This exercise is supposed to target the obliques, but the lateral flexors of the spine (quadratus lumborum) are also involved. The obliques are commonly referred to as "love handles." They are used to assist with rotation o...
This exercise is challenging! The static V-hold is a fairly simple exercise to perform. But if done correctly and at the right time, it can be very demanding. This exercise is most effective when performed as the last in a series of ab exercises; or basically, when the abs are completely fatigued.
The V-up is one of the more challenging ab exercises. While it may appear simple, there are several factors that make this exercise difficult to execute properly. Some of these factors include timing of the movement, counterbalancing, hip positioning, flexibility, and abdominal strength.
The vertical leg crunch is similar to the traditional abdominal crunch. The difference is in the positioning of the arms and legs, as well as the range of motion (the upper back comes higher off the ground). Listed below are instructions for performing the vertical leg crunch:
If you are ready to take your ab workouts to the next level, this exercise is for you! The plate crunch can be used as a progression to the traditional workout ball crunch. The range of motion is virtually the same. However, a bar plate is placed behind the head to increase difficulty.
Are you tired of doing the same exercises for abs? The jackknife crunch may be the answer to your problems. This exercise effectively works the core muscles. It should be noted that whenever the knees move toward the chest (the jackknife motion), the hip flexors are involved. The hip flexor muscles are actually part of the upper leg. They allow you to kick a ball or lift the knee from a standing position (as in running). Thus, if you are trying to isolate the abs, there are better alternative...
The long arm crunch is a modified version of the tradition abdominal crunch. When the arms are extended above the head, it increases the level of resistance placed on the abs. Thus, the traditional ab crunch becomes a bit harder to perform. The long arm crunch is slightly different from the traditional ab crunch. This exercise is more of a curl up with the arms extended. Instructions for the long arm crunch are as follows:
This exercise is good for abdominal strength and endurance. It is safe and easy to do. The crunch is one of the most incorrectly performed exercises. This exercise works best when done slowly.
The supine abdominal bridge is a great core exercise. It is relatively easy to perform and requires no fancy equipment. While the abs are the primary focus, the supine abdominal bridge also works the thigh and hip muscles (e.g. gluteus, hamstrings, quadriceps). They each allow the "bridging" of the hips to take place. Here is how this exercise is done:
Here is a unique way to train the abs. The resistance band crunch is ideal for abdominal strength and endurance. It is safe and easy to do. This version of the resistance band crunch is done from a kneeling position. An exercise mat is recommended.
The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis (hence "pec" fly). This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.
The one arm dumbbell chest press is perfect for strengthening the pectoralis (chest) muscles. Most chest exercises involve compound movements, or the use of more than one joint. Invariably, the triceps and anterior deltoid are often involved in chest exercises.
Cable crossovers are great for building and shaping the chest muscles. This exercise is performed using a cable pulley machine. First, ensure that the cable pulley is mounted above shoulder height. Adjust the weight (usually a weight stack) as needed.
The use of heavy duty resistance bands (also referred to as "Powerlifting Bands") as a strength training aid has become increasingly popular over recent years. The bands are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion.
Here is an exercise that really works the gluteus muscles. It is relatively easy to perform. However, for this exercise to be effective, it does require a bit of skill and proper technique. A workout mat is recommended.
The prone hip extension exercise is used to target the gluteus muscles. It is relatively easy to perform. This exercise is sometimes called the reverse hyperextension.
The step-up is a great exercise for the muscles of the upper leg. It effectively works the thighs, hips, and butt. The calf muscles work as synergists during the step-up exercise. They assist with balance. The step-up exercise can either be done one leg at a time or alternating between legs.
The sumo squat works all leg muscles, although it can also be used to target the inner thighs. This exercise can be performed with or without weighted resistance. The key to this exercise is to stand with the feet beyond shoulder width. The wide stance forces the inner thigh muscles to work harder. The toes should be turned out.
Although Telegram wasn't able to make our roundup for the best encrypted messaging app, it's my go-to for group messaging thanks to its ever-expanding list of features. The app even makes jumping into group chats fun and easy by allowing you to set a home screen shortcut for your favorite Telegram threads.
There are few things more annoying than back button hijacking. You tap a link on a website and decide you want to go back to the previous page, only to remain on the same page again as if you didn't hit the back button. After years of frustration, Google has finally given us a solution.
Copying and pasting is even more important on a phone since there's no mouse and keyboard. And like on a computer, copying is usually limited to one item at a time — but with the Samsung Keyboard app, you have the ability to copy multiple sets of text.
By default, Gmail organizes your inbox into multiple categories to make it easier for you to avoid spam and other unwanted mail, and get to the email that matters. But as it stands, to access these folders, you need to open Gmail, open its side menu, then select the inbox you want.
We've got some new information about the upcoming OnePlus 3, thanks once again to leaker Evan Blass (@evleaks). According to him, the phone will sport a 5.5-inch 1080p AMOLED display, a Snapdragon 820 SoC, 64 GB of internal storage, and a 16-megapixel rear camera. Also, for the first time, OnePlus's flagship line will include an NFC chip, so you'll finally be able to use digital wallet apps like Android Pay. One thing that won't be upgraded, however, is the battery. The OnePlus 3 will come wi...
If you're a professional stalker like me, you know that scrolling the photo gallery on somebody's Facebook profile can take some time. In order to see the full-sized image of any one picture, you have to click on it, view it, and then return to the gallery. Anything that slows down the stalking process only enhances its inherent creepiness.
Remember Grandma-approved eco-friendly mud graffiti? London native Helen Nodding has taken a similar approach: non-destructive moss graffiti. Helen was inspired by the cold hard steel, glass, and concrete of the city:
That's right, fly powered aircrafts. Forget drowning and reviving a fly, why don't you make it slave for you instead?
Downloading images from Google Images search can be a time consuming and DANGEROUS process. On more than one occasion, while trying to save the full size image and being forced to the originating website, I have accidentally come across malicious websites.
If you're a legit Gran Turismo fan, you've already gotten the new Gran Turismo 5 for PlayStation 3. There's a lot of new features in GT5, and one that returns is the License Test challenges. One change in the License Tests in GT5 is that it ties every mode into a single, persistent experience system that lets players go straight to entering cups without having to pass any license tests first.
This pan-fried recipe cuts calories in half and reduced saturated fat by a whopping 92 percent. Trust us?you won't miss any of it.
Accounting and Finance Degree
It’s that time of year (in the U.S. anyway) when people are focused on getting organized -- or rather wishing they were organized. Being organized is great, it affords physical space, mental space and all but insures higher efficiency. But wishing and doing are two entirely different things. Wondering how to achieve the bliss of knowing where your stuff is? It’s easy... if you start small and don’t waste your valuable time watching TV shows or reading magazine articles on “how to” do it.
Yoga posturing sequences are a succession of postures intended to flow together, one following the next. This is most commonly referred to as vinyasa or a personal yoga flow. Use these relaxing poses to release tension and stress from the entire body. Remember, the key to yoga is gentle, deep breathing and a clear mind.
Welcome to Minecraft World! Check out our advanced tutorials and come play on our free server.
The Netherlands are a hotbed of indie game development, which seems appropriate for such a brilliant and eccentric little nation. Two man Dutch indie developer Vlambeer have found themselves in the news more often than most companies of their size, thanks to two great games and a third on the way.
It's one of the greatest fears among parents and politicians the world over—video game violence spilling out into reality. The shooting at Columbine and the more recent tragedy in Utøya, Norway have touched deep nerves in Western consciousness. And that's why there's a giant pink, juggling elephant in the corner of every production meeting and press conference for each shooter game that comes out.
It's been a busy week here at Indie Games Ichiban, between attending PAX and breaking news stories about Stabyourself and Playdead Studios, that there's been relatively little time for some honest, good old-fashioned game playing. But time was made and here are two excellent indie games of varying age and platform with two very different themes.
We've covered Chrome browser extensions that make your Google+ experience richer and more useful, but there are still many users who prefer to use Firefox. To that end, I've gathered 13 Firefox add-ons to aid in the enhancement of your Google+ experience.
