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April 2018

Build Your Legs and Torso at the Same Time

Build Your Legs and Torso at the Same TimeBuild Your Legs and Torso at the Same Time by by Sandra Prior

This plan will allow you to throw down a 45kg goblet squat in just six weeks. For all exercises, make sure that your upper body stays rigid so that your glutes, quadriceps and hamstrings do most of the heavy lifting.

Forty five kilograms may not sound like all that much, but wait till you try it. Once you're able to bang out a few sets of 10 with this weight, you'll realize the full body benefits of squats.

Weeks One and Two

Hone your technique. Five days a week, do two to three sets of five to 20 reps of goblet squats. Use a light dumbbell, or even a heavy book.

Week Three

Do the following squat routines three days a week, resting for at least a day between sessions. You'll improve your technique and increase strength and muscle endurance.

Day One: Do a "rack walk-up": grab the lightest dumbbell you can find and do a set of 5 goblet squats. Return the weight to the rack and grab the next heaviest dumbbell. The exchange should take less than 20 seconds. Do another set, then keep moving on to heavier weights until you find a dumbbell that's challenging to lift but still allows perfect technique.

Day Two: Do the first day in reverse: a "rack walk-down". Start with the second heaviest dumbbell you managed on day one, doing a set of five reps. Move down the rack, lifting a lighter weight for each set of five. Aim for a total of 10 to 12 sets, resting for no more than 20 seconds between sets.

Day Three: Combine your workouts from days one and two. You'll start by moving up in weight, doing sets of five repetitions. When you reach your heaviest weight, work back down the rack. Rest for two days before your next squat workout.

Week Four

By now you should feel comfortable doing the goblet squat. You'll focus on building muscle and strength with the routines below.

Day One: Do two sets of 20 repetitions using a dumbbell that challenges you in the last five reps. Rest for two minutes between sets.

Day Two: Choose a weight that makes it difficult to finish 10 reps. Do three sets of 8 reps, resting 60 seconds between sets.

Day Three: Do a rack walk-up. Aim for three reps with each weight, stopping when you feel your technique beginning to falter.

Week Six

This week's theme is simple: if you can pick it up, you can squat it.

Day One: Do a regular rack walk-down, doing three reps per set with a heavy weight. Then do another rack walk-down, this time starting with a slightly heavier dumbbell. Rest for no more than 20 seconds between sets and for 30 seconds between walk-downs.

Day Two: Do a couple of light warm up sets of goblet squats, then do the rack walk-up twice. Do three reps per set and rest for up to 30 seconds between sets.

Day Three: Do a few easy sets to warm up. Then find the heaviest dumbbell you can lift - aim for 45 kg or more - and do the goblet squat.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Build-Your-Legs-and-Torso-at-the-Same-Time/158376


Pumping Your Septic Tank: How Often Does It Need To Get Done?

Pumping Your Septic Tank: How Often Does It Need To Get Done?

Pumping Your Septic Tank: How Often Does It Need To Get Done?
By Juanita Swindell

While having a septic system at home is great, it is also a big responsibility. You need to get your pump cleaned every two or three years depending on various factors. This should be done so that the whole system works smoothly and you won't have to keep repairing or even replacing the tank.

Important Factors to Consider

Lifestyle: The two major lifestyle factors that affect the septic system are the age of people living in the house and the amount of water that is used at home. Age is an important factor because houses with young children and growing families often use a lot more water and they don't really watch what is being put down the drains. On the other hand, older people, especially couples living on their own, often do not use as much water. So when there is less water being used at home, less solid mater is put down the drain along with the water.

Capacity of the tank: Smaller tanks should be cleaned more regularly since they cannot hold as much sludge. If you have a larger sized tank you can afford to leave larger intervals between the cleanings.

Timing: Timing is very important. If you don't get it pumped frequently enough, solids will keep accumulating in the absorption area and this restricts the movement of the wastewater, leading to back-up in your home and a number of other problems.

Amount of water used: Every home has different consumption patterns when it comes to water. Keep a check on how much wastewater is going out of the house and into the tank on a regular basis.

Kind of solids: Solids that go into the system aren't all the same. In fact, they can even be categorized. Different waste solids that enter the tank include organic solids that are biodegradable (like feces), organic solids that biodegrade slowly and take longer to degrade like tissue paper and cellulosic compounds, solids that are not biodegradable and simply fill the tank (like kitty litter). So if you want to reduce the rate at which solid waste is accumulating in the tank, watch how much non-biodegradable waste is getting into the system.

When you get your tank pumped, it is advisable to get it inspected as well. Most companies who offer septic services also have certified inspectors who will let you know if there is any damage to the septic system and if any repairs need to be conducted. If you can put in this little effort and ensure that the whole system is cleaned out and inspected occasionally, your septic tank won't only last you for years but it will also work smoothly and manage wastewater effectively.

Liberty Plumbing and Septic provides professional septic services at reasonable rates. These experienced plumbers provide repair and maintenance services along with emergency plumbing solutions for residential homes as well as commercial spaces. They ensure that the whole system functions smoothly and give you fast and efficient service. Also check out our new blog entry on How Often Should I Schedule Septic Tank Pumping.

Article Source: http://EzineArticles.com/expert/Juanita_Swindell/682332
http://EzineArticles.com/?Pumping-Your-Septic-Tank:-How-Often-Does-It-Need-To-Get-Done?&id=9457666


10 Cat Care Guidelines

10 Cat Care Guidelines

10 Cat Care Guidelines

By: Dave Markel

There area many common sense rules to follow when caring for your cat. These rules are simple and will ensure your cat will be healthy and happy.

  1. When your cat arrives at home:
    Bringing your new cat home can be frightening for it. Be prepared by having a food and water spot already set up. Also have a litter box setup in a quite spot away from the food. Your new cat should be transported in a cat carrier. When you bring the cat inside set the carrier down and open the door. Let the cat come out and explore on its own. Confining the cat to a quiet room for a day or two will make the experience less overwhelming.

     

  2. Going Outside:
    Before letting your cat outside for the first time be sure it is comfortable with you and its indoor surroundings. There are many dangers outside so let your cat have an escape route in case it needs it. My cat uses a cat door and it has save him a few times.

    Judge the risk to letting your cat outdoors. If you live close to lots of traffic having an outdoor cat may not be a good idea.

     

  3. Litter Boxes:
    If you are using a cat box it should be cleaned daily. Clumping cat litter makes this easy. Simply scoop out the clumps and you're done. Put the litter box in a place where the cat will not be disturbed.

     

  4. Food and water:
    Your cat should always have a supply of fresh food and water. I prefer to use a heavy ceramic bowl to prevent the cat from pushing it or tipping them over.

    The water bowl should be changed daily and food should be added to maintain a good supply.

    My cat is now on a high quality dry food. I found feeding him can food was a waste. He generally left some behind at each meal regardless of the portion. At 15 I weaned him onto dry food only.

     

  5. Scratching Posts:
    Any cat is going to have the urge to scratch. The question is where is it going to do it? Best to have a scratching post that is safe and secure. Play with your cat on the post so it gets used to being allowed to scratch there. Rubbing a bit of cat nip on the scratching post will encourage your cat to scratch.

     

  6. Cat Toys:
    There are so many different cat toys on the market these days it is hard to choose a toy your cat will like. After much trial and error I determined my cat likes the string attached to the toy much better then the toy. Whenever I want to play I get a string, or better yet, my gold necklace (his favorite).

     

  7. Sleeping Places:
    A cat always needs a quiet, out of the way place to sleep the day away. A bed near a heater or furnace vent is ideal. In the winter most of the vents in my house have a cat bed near them. If you have small children make sure they can't disturb your cat when it sleeps

     

  8. Care for eyes and ears:
    When cats get a build up of discharge around the eye simply clean it with a damp cloth. A small amount of discharge is normal for a healthy cat but if there are excessive amount then consult a vet.

    Regularly check your cats ears for dirt or ear mites. Any dirt can be removed with a damp Q-tip. If you spot small brown clumps of discharge you should consult your vet. This is a sign of ear mites.

     

  9. Care for the claws:
    If you have an outside cat, claw care is less important. Climbing trees, and other outdoor stuff helps to keep claws well maintained.

    An inside cat has far less need for its claws. There is really no environment where your cat needs to use its claws. You should trim your cats claws once or twice a year. Clip the very tip of each claw. Taking any more then just the tip can hurt your cat. It is recommended that you have a vet show you how to clip their claws properly.

     

  10. Care of the mouth and teeth:
    As cats age their teeth start to get calcium build up which can cause gum inflammation. Check your cats mouth every 6 or 8 weeks. Find and remove and calcium build up before deposits get too large.

Caring for a cat is quite simple, common sense really. I believe that good food, fresh water, lots of love and exercise is best for a cat. By following these 10 simple guidelines your cat can live a long and healthy life.

Author Bio
Visit http://house-cat-supplies.com/cat-articles.html for more great articles related to cats.

Article Source: http://www.ArticleGeek.com - Free Website Content


Great Danes - Their Origin And Temperament

Great Danes - Their Origin And Temperament

Great Danes - Their Origin And Temperament

By: Richard Cussons

The origin of Great Danes, like that of many other varieties of dogs, is so obscure that all researches have only resulted in speculative theories, but the undoubted antiquity of this dog is proved by the fact that representatives of a breed sufficiently similar to be considered his ancestors are found on some of the oldest Egyptian monuments.

A few years ago a controversy arose on the breed's proper designation, when the Germans claimed for it the title "Deutsche Dogge." Germany had several varieties of big dogs, such as the Hatzrude, Saufanger, Ulmer Dogge, and Rottweiler Metzgerhund; but contemporaneously with these there existed, as in other countries in Europe, another very big breed, but much nobler and more thoroughbred, known as Great Danes.

When after the war of 1870 national feeling was pulsating very strongly in the veins of reunited Germany, the German cynologists were on the lookout for a national dog, and for that purpose the Great Dane was re-christened "Deutsche Dogge," and elected as the champion of German Dogdom. For a long time all these breeds had, no doubt, been indiscriminately crossed.

The Great Dane was introduced into this country spasmodically some thirty-five years ago, when he was commonly referred to as the Boarhound, or the German Mastiff, and for a time the breed had to undergo a probationary period in the "Foreign Class" at dog shows, but it soon gained in public favour, and in the early 'eighties a Great Dane Club was formed, and the breed has since become one of the most popular of the larger dogs.

The Kennel Club has classed Great Danes amongst the Non-Sporting dogs, probably because with us he cannot find a quarry worthy of his mettle; but, for all that, he has the instincts and qualifications of a sporting dog, and he has proved himself particularly valuable for hunting big game in hot climates, which he stands very well.

Respecting the temperament of the Great Dane and his suitability as a companion writers have gone to extremes in praise and condemnation. In his favour it must be said that in natural intelligence he is surpassed by very few other dogs. He has a most imposing figure, and does not, like some other big breeds, slobber from his mouth, which is a particularly unpleasant peculiarity when a dog is kept in the house. On the other hand, it must be admitted that with almost the strength of a tiger he combines the excitability of a terrier, and no doubt a badly trained Great Dane is a very dangerous animal.

It is not sufficient to teach him in the haphazard way which might be successful in getting a small dog under control, but even as a companion he ought to be trained systematically, and, considering his marked intelligence, this is not difficult of accomplishment.

 

Author Bio
Richard Cussons is a dog lover with a passion for helping people with their dogs. Discover more about Great Dane training and care at www.all-about-puppies.com/great_danes.html

Article Source: http://www.ArticleGeek.com - Free Website Content


Advice for Starting a Gift Basket Business

Advice for Starting a Gift Basket Business

Advice for Starting a Gift Basket Business

Why Did You Start Your Gift Basket Business?
I originally started my Gift Basket Business because I wanted to make my life simpler. For years, I was spending over two hours a day commuting to a corporate job. I felt the need to channel my creative side, while still using my business experience. I wanted to have more hours at home with my children, and be in charge of my own success.

How Did You Start Your Gift Basket Business?
I researched the Gift Industry and Gift Basket business for several years before I finally took the plunge, and started my own business in a retail storefront. At the time, the internet was not the huge presence it is now, so I felt to reach the greatest number of customers, a retail setting would be best. The first three years were challenging in respect to learning how to manage inventory, marketing, and developing relationships with wholesale suppliers that I could count on for a 'rush shipment'.

How Did Your Gift Basket Business Grow?
My Gift Basket business took off slowly, but by the second year, I had secured several corporate clients that ordered on a regular basis. After building my storefront retail Gift Basket business for six years, I eventually sold it to another woman who had wanted to own her own Gift Basket business all her life. She had the benefit of taking over an established business. For the past ten years, I have worked as a small business Consultant.

Whether your business is run as a home-based, retail or Internet business - I firmly believe the best form of advertising comes from several main sources: 1) Word of Mouth�
2) Ad or Recommendation from a Trusted or Familiar Web Site
3) Direct Marketing to Companies in Your Local Area. Once you have built a chain of regular customers, they will refer you to others that 'become' regular buyers of your Gift Baskets.

Is Starting a Gift Basket Business From Home a Good Idea?
I believe that for most situations, starting a Gift Basket from Home is the best way to go. If I had to do it over again 'from the beginning', I would have started my business from home, and then moved into the retail storefront. During the past few years, with the Internet developing into such a huge shopping arena
- I would definitely start a Gift Basket business at home, and also have a web site e-commerce shopping site.

 

Having the business in your home, eliminates your cost of overhead (rent, lease). I would recommend setting aside a specific portion of your household for setup of your Gift Basket business. There are many tax advantages a home-based business can claim. Running your Gift Basket business from home, also allows you flexibility in your daily schedule, which is always nice when a family situation requires you to be there 'right now!'.

Why Do You Think Having a Web Site is a Good Investment for the Gift Basket Business Owner?
Online shopping is growing each year, and it really is essential to have a web site to compliment any type of business that sells services or goods. Just as a Business Card is an integral piece of your business marketing, a web site is an absolute necessity - you can reach out and connect with customers in your home town and around the globe. A well designed, and fully functional e-commerce web site is an Investment that will pay you back in the first year. Plan to spend between $2000 and $4000.

What is the Most Common Mistake a Gift Basket Business Owner Makes with Their Web Site Presence?
Many Gift Basket business owners tend to shy away from the initial investment of a web site. There are so many components that go into producing a 'well-greased' site, and most just do not understand the importance of having a web development company create their site for them. Most think they can do it themselves - and unfortunately they end up with an inferior web site that isn't going to perform for them - or - sell their Gift Baskets.

Any Advice to Someone Who Is thinking About Starting Their Own Gift Basket Business?
Advice? Gosh, there are so many things I'd like to focus on, but foremost - research the gift industry, and make a plan. Determine what your budget is for: inventory, marketing, and peripheral expenses. Each individual will have a different reason for starting their own Gift Basket business, so each situation will be different.

Make a Backup Plan, so if things don't go the way you originally thought, you'll have a plan of action to implement. As a Gift Basket business owner - you'll be wearing 'all the hats'. Decide who is going to do what, such as the ordering, designing, delivery, accounting, marketing, etc.

What Do You Think Sets Up the Foundation for a Successful Gift Basket Business?
First: Research and Make a plan.�
Second: Contract with an established web development company for Hosting and an e-commerce Web site.�
Third: Find Your Niche.

In today's world, Gift Basket businesses are a dime a dozen. By finding your 'niche' you will set yourself apart from all the others. If you are selling the same 'gift baskets' as all the other gift basket businesses, what makes you think a customer will pick you to order from?

When Should a New Gift Basket Business Owner Expect to Make a Profit
Running your own business isn't easy, running a successful and profitable business is exceptionally difficult. Expect to put in long hours your first year. You'll make mistakes - but you'll learn from them and move forward more smoothly. Profits can be seen after the 15 months.

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Author Bio
Aimee Johnson
Co-owner BasketBizHelp.com and Small Business Consultant http://www.basketbizhelp.com

Article Source: http://www.ArticleGeek.com - Free Website Content


Barbell Floor Press Challenge Week 23

by

Joseph

I worked out at the gym twice last week; the barbell floor press exercise went fairly well. Here are the results of last week's workouts:

 

Monday, April 10, 2018

no warm-up set

280 lbx2x1

255 lbx3x3

255 lbx5x1

255 lbx2x1

 

farmer's walk

75 lb in each handx5

 

seated horizontal cable row

170 lbx7x5

seated machine overhead press

120 lbx10x3

 

Wednesday, April 11, 2018

farmer's walk 

75 lb in each handx5

one arm dumbbell row

75 lb in each handx5x5

seated dumbbell overhead press

45 lb in each handx5x5

seated leg extension and crunch

dumbbell skullcrushers50 lbx5x5

 

Last Monday, I pressed 280 lbs two times, but I could have done better. I must get over the mental hurdle because 280 pounds isn't that heavy; I can lift much much more than this.

I did the rest of the sets with my legs raised six inches off the floor and at 255 lb (which is 10 lbs higher than the previous times I did this variation on the barbell floor press0. I enjoy this change up because it demonstrates beyond a shadow of a doubt that the power is coming from my chest, shoulders, and arms while giving my upper body an extra challenge with respect to my abdominals.

The other exercises went well, too.

When I get back to the gym, I'm going much higher. I can do it. And I will.  

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

"Barbell Floor Press Challenge Week 23" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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A Great Time for Bird Spotting

A Great Time for Bird SpottingA Great Time for Bird Spotting by by Norman Dulwich

Bird spotting is the ultimate hobby. All you need are a good pair of eyes and a good pair of binoculars (and even the latter is not always necessary). Birds are all around us, and even if you don't notice them at first, once you start looking you will see them everywhere. This makes bird spotting the perfect hobby to take up if you are involved in delivery work.


The Ideal Bird Spotting Job

When carrying out delivery work, you have the perfect opportunity to start bird spotting. You're driving through the country and cities all day, constantly entering new areas and different environments. You are regularly seeing new places and new sights, and you can visit more areas in one day than most people visit in a month. That provides you with plenty of opportunities to keep an eye out for different bird species.

Whether you're driving along a country lane, stopping at a motorway service station or stuck in a traffic jam in the city, there is always an opportunity to keep an eye out for birds in the sky and the trees above on delivery work.

Getting Started

So how do you get started with bird spotting whilst on delivery work? If you're interested in becoming a 'twitcher' then the best place to start is to buy a good book. There are literally hundreds of books available on starting out in bird spotting or, if you'd prefer, just check on the internet and you'll find plenty of resources.

Using a book of all the different birds that are found in the country, get yourself familiar with a few of them, perhaps by heading to your local park or sitting in your garden, or even just looking out your window. Once you become familiar with their appearance and how they fly through the air, you'll soon be able to recognise them at a distance or when they are moving fast. This is perfect for when you are on delivery jobs and you manage to catch a blur of movement out of the corner of your eye.

An Addictive Hobby

Start to tick off the birds that you see whilst carrying out delivery work, and you'll soon find that it becomes quite an addiction. Just make sure that it doesn't distract you from your job and you'll have instantly found something to keep you entertained no matter how long you spend on the road.

Opportunities Abroad

If you go abroad on delivery work then things will start to get really exciting. Driving to other countries in Europe will present you with lots more opportunities to spot new species of birds. But even if you stay doing delivery jobs in your local area, you will get plenty of satisfaction from bird spotting.

Join an Organisation

To get even more from your hobby, why not join an organisation like the RSPB? This will allow you to meet other like-minded people and share what you know about birds. You'll probably find yourself the envy of the group with the amount of time you get to spend enjoying your hobby whilst you are carrying out delivery work.

Norman Dulwich is a Correspondent for Haulage Exchange, the leading online trade network for the road transport industry across the UK and Europe. It provides services for haulage companies to buy and sell delivery work , road transport and delivery work in the domestic and international markets.

Article Source: http://www.articlesphere.com/Article/A-Great-Time-for-Bird-Spotting/238761


Using A Grill To Cook Chicken

Using A Grill To Cook ChickenUsing A Grill To Cook Chicken by by Jasmine Stone

Wow I have a hankering for some really good grill roasted chicken, the melt in your mouth variety with some fresh homemade salsa slathered right on top. Just seems that we never have time during the lazy days of summer to get everything done. You know, you have to mow the grass, weed the garden and if you're lucky harvest a bounty of fresh produce from your own little truck farm.

Now you expect me to cook supper too? It's time to tell you my secret and go hunting for my favorite "yard bird", Capt'n Salsa's Grill Roasted Yard Bird, to be exact.

Yes.

Delicious golden brown moist and tender some of the best melt in your mouth grill roasted chicken you will ever eat. Now, don't let the hunting phrase concern you. The extent of hunting chicken for me is looking for a big plump 31/2 to 4 pounder at the local grocery or meat market. I always bag my limit of two because it is just as easy to cook two at the same time to guarantee some leftovers...

"Come on, Capt'n Salsa, quit beating around the bushes and just give us the recipe!"

Oh, Okay.

Capt'n Salsa's Grill Roasted Yard bird is so easy you will probably laugh. Of course it goes with out saying you need to rinse the chicken in cold water before you cook it. All you are going to need is a generous amount of Lemon Pepper Seasoning. Mix up a solution of 1 part vegetable oil with 4 parts of Apple Cider Vinegar, remember that's the brown vinegar, together in a squirt bottle, an empty syrup bottle will do just fine.

Now we are going to cook our grilled chicken whole on your favorite charcoal or 2 burner gas grill using the "indirect heat" method. Your grill needs a lid that will close, too. Most of the time now I just use the gas grill, heating the grill with both burners, then turn one of them totally off, yes, off and the other burner turn it all the way down to low.

I'm getting a little ahead of myself. Preheat your choice of grills. Then rinse and clean the birds. Now hose down the chicken with the mixture of oil and vinegar using the squirt bottle and sprinkle a generous portion of Lemon Pepper Seasoning all over the chicken. Don't forget the body cavity.

Place the chicken breast side up on the grill away from the heat source, above the burner that is turned off, indirect heat method remember. Squirt a little more oil and vinegar into the cavity of the chicken until it "overflows. " Now close the lid. You want a low to medium low heat level. The objective is to take at least 2 to 2 1/2 hours to cook the chicken, nice and slow. Don't worry after a couple of times you will have it "down to a science" and know what works best for you.

Once you have your chicken on the grill go mow the grass or work in your garden for the next 2 to 2 1/2 hours without even looking at the birds...well, if you insist on looking after about an hour, you can raise the lid and give the birds a good squirt of the oil and vinegar solution...Now, close that lid and get back to work...ggg.

You will know the chicken is done by grabbing the tip of one of the legs with a paper towel, careful it will be hot, and gently twist the leg bone in a circle. If the leg bone easily breaks free at the joint, the chicken is done - a beautiful golden brown, moist and tender every time.

Easy huh?

Place the chicken on the grill, mow the grass and when you are finished with your yard you have Capt'n Salsa's Grill Roasted Chicken make that Yard Bird! Serve it up with one of your favorite homemade salsa recipes.

Roasted Corn Salsa or tasty Salsa de Tomatillos Delicious! Wrap it all up in a warm tortilla, complete with your favorite thirst quenching beverage and you will marvel about how great your yard looks.

Imagine. Mowing the grass and cooking supper all at the same time...Enjoy!

To learn about avocado pear and asian pear tree, visit the Types Of Pears website.

Article Source: http://www.articlesphere.com/Article/Using-A-Grill-To-Cook-Chicken/194529


Running Riot

Running RiotRunning Riot by by Sandra Prior

No matter what your fitness level, this program gives you everything you need to get moving, do a 10km � or just feel great.

Even if just the thought of running a road race makes you expire, you�ll be ready to go by the end of this program. Honest. Its 12 weeks that will change the way you think of yourself. The bonus? You�ll burn significant kilojoules, see an incredible boost in your energy, reduce the risk of disease and best, of all, feel great about yourself.

Stretch Moves

Glute Stretch

Lie on back and bend left leg, pulling left knee in towards left shoulder, keeping right leg straight. Place left hand on left knee and right hand on top of left ankle, gently guiding leg further towards shoulder for 2 seconds. Release and repeat for all reps, then switch legs.

Outer Hip Stretch

Lie on back and place left foot in center of a rope or rolled towel, straightening leg so ends of rope or towel are taut, with right leg straight on ground. Lift leg slightly off ground with knee locked, rotate leg out slightly from hip and use inner thigh to pull left leg across right leg. Use rope to assist and hold for 2 seconds. Release and repeat for all reps, then switch legs.

Inner Thigh Stretch

Lie on back and place left foot in center of a rope or rolled towel, straightening leg so ends of rope or towel are taut, with right leg straight on ground. Rotate left leg inward slightly from hip and use outer hip muscles to pull leg out, leading with heel. Use rope to assist and hold for 2 seconds. Release and repeat for half of reps, with heel leading, then rotate leg for half of reps with toes leading. Repeat with opposite leg.

Quadriceps Stretch

Lie on right side with both knees curled into chest. Place right hand on inner thigh, behind right knee, and left hand around shin or ankle of left leg. Contract abdominals. Keeping left knee bent, use glutes and hamstrings to push left heel behind you, left leg parallel to ground, then assist with left hand for 2 seconds. Release and repeat for all reps, then turn onto left side and repeat.

Lower Back Stretch

Sit on a mat with back straight, knees bent and feet on ground. Tuck chin down and contract abs to roll down and forward (legs may splay out slightly). Grasp sides of shins to assist for 2 seconds. Release and repeat.

Strength Moves

Single Plie Leg Press Machine

Sit with pelvis against pad, abs tight, right foot on plate, rotated out from hips, with left foot on floor. Press foot plate forward and release handles. Lower foot plate, keeping knee lined up with toes. Use inner thigh to press plate back up and complete set, then switch sides.

4-Way Hip Abduction

Adjust platform and roller and stand facing machine with roller on outside of right thigh, just above knee. Use outer hip muscles to slowly raise right leg out to side. Slowly lower. Complete the set, then switch sides.

Straight Leg Walking Lunge

Holding dumbbells at sides, stand with feet hip width apart, abs tight. Stride forward with left leg bending left knee so it�s aligned over left toes, back leg straight. Push off back leg and take another stride forward with right leg. Continue for 20 strides. Strengthens quadriceps, hamstrings and glutes.

Standing Cable Hip Extension

Stand facing low cable stack with ankle collar around right ankle, abs tight, chest lifted. Keeping leg straight, use buttock muscles to raise right leg back and up, going only as far as you can without involving torso. Slowly return to starting position and complete sets, then switch sides.

T-Bar Cable Row

Facing pulley with long bar attached, bend knees and keep torso straight as you bend down to grasp bar with an underhand grip. Use back muscles and rear shoulders to bring elbows back and in towards sides. Slowly return to starting position and repeat.

Rear Delt Fly

Sit at a rear delt machine, grasp handles at shoulder height and, with abs tight and chest lifted, use rear shoulder muscles to pull elbows out and back until aligned with shoulders. Slowly return to starting position and repeat.

Resisted Reverse Crunch

Hold a 1,5kg medicine ball between ankles and lie on back, knees bent at 90 degrees, hands overhead grasping a piece of equipment for stability. Keeping knees bent at 90 degrees, contract abs and pull hips up, curling pelvis in. Hold, return to starting position and repeat. Strengthens abdominals.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Running-Riot/157356


The Tile Saw And Other Tile Cutting Options

The Tile Saw And Other Tile Cutting OptionsThe Tile Saw And Other Tile Cutting Options by by Mike Hartwick

Cutting is part of just about every tile installation. Whether that means a large or small quantity of tiles, there is a tile saw to help you get the job done as efficiently and safely as possible. And there are few other options as well. Here’s what you need to know.

The Basics In A Nutshell

Unlike many other cutting tools, this is one which actually uses water in the process. While it relies on a blade to grind through the tile, water is needed to cool down the blade because of the friction. It also helps to reduce the amount of debris created by the cutting which is a big help. Because of this it is also often times called a wet tile saw.

There are different types depending on what you prefer and need. While some have their own water pump others need be attached to an external water source via a hose. Smaller machines are a smart choice for anyone who will only need to cut a moderate amount of tiles and can actually be cheaper than a tile saw rental from your local home store. Of course larger models are designed with the professional in mind and are capable of cutting larger materials, a much higher quantity, and come with accessories to make cutting even more accurate and effortless.

Save And Do It Yourself

Of course if you are a professional you will need your own saw daily to work. But the average homeowner who likes to do some DIY on the weekends or whenever they get a chance can really benefit from owning one as well. With the amount of cash you can save by doing the job yourself even when using a beginner tile saw it’s an investment that will ultimately save you cash even if you only use it a few times. And don’t forget about the satisfaction that comes along with doing the job on your own.

Cutting Alternatives

Of course there are a few other cutting tools you may want to consider. Tile nippers are a very inexpensive way to take small chunks out of pieces of tile. However they are not normally used for ones made from stone. There are ceramic tile nippers which are designed for use with both ceramic and porcelain. And also glass tile nippers for tiles made from glass. You’ll need to choose the right one for the material you are working with. A snap cutter is also a handy cutting tool. This simple option can cut whole ceramic and porcelain tiles by scoring them and then snapping them with what’s known as a breaker bar. If you only need to cut a few tiles this could be a money saving way to do it.

When planning your project don’t forget to keep the info above in mind and pick the tile saw or other cutting tools you’ll need carefully. And always remember to follow all the manufacturer’s guidelines and wear top of the line safety equipment when using one.

To learn more about the tile saw including info and photos of each type be sure to read The Tile Saw: A Quick Start Guide! and for everything you need to know about other cutting choices click here!

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