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  Абразивные и алмазные инструменты Klingspor
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  Start a dead grasp by discovering a pull-up bar that may support your weight.
  Maintain the bar in a large overhand grip with your palms out
  beyond the total width of your shoulders. Hang your body absolutely prolonged from the bar together
  with your legs relaxed and straight, then maintain this
  place for as lengthy as you'll find a way to.
  Make positive to track the time spent in a useless grasp in order to record your progress.
  Your objectives for hold time rely on your stage of higher
  body strength, but shoot for anywhere between seconds per set, with a goal for up to three units.
  Over time, the issue of standard dead hangs becomes trivial compared to more
  strenuous workout routines like pull-ups.
  Grasp a pull-up bar with an overhand grip, shoulder width aside, carry your ft from the ground, hanging freely with
  straight arms. Pull your self up by flexing the elbows whilst pinching your shoulder blades together.
  When your chin passes the bar, pause earlier than decreasing to
  the starting place.
  For this again workout, you’ll use a door anchor to perform pull-down exercises.
  For that, you'll need the door anchor attachment that came along with your resistance band set.
  You will also be doing pull-ups on this program, so you’ll need a pull-up bar or a minimal
  of a high beam that you must use.
  Because your delts aren’t heavily involved in most back workout
  routines, you’ll have the flexibility to hold your coaching depth up within the second half of StrengthLog’s back and shoulder workout.
  The barbell row, additionally known as the bent-over
  row, is a staple compound exercise in most back exercises for a
  good cause. It’s probably the greatest again workout routines to pack on muscle and a great help exercise to extend your energy in powerlifting workouts like
  the squat and the deadlift. Training back and shoulders on the same day is great for supersetting.
  If you’re tight on time, you can superset your again workouts together with your shoulder
  workout routines with no relaxation with out taking a big performance hit.
  
  Nicely, there you have eleven different dumbbell entice workout routines you can work into your
  gym routine. When putting together a lure workout plan, keep in mind to
  choose workout routines that hit all of the components
  of the traps, not simply shrugging motions to construct up the highest
  of your traps.
  In return, you probably can sneak some shoulder workout routines into your other workouts, growing the coaching frequency
  on your shoulders and scary even sooner shoulder progress. CrossFit back exercises
  give attention to strengthening your again muscular tissues while bettering your agility.
  The ethos of CrossFit is to combine completely
  different train types including weightlifting, cardio, and steadiness exercises to construct a
  more complete physique. The greatest rhomboid workouts are people who use functional movements to build strength and
  stability across the shoulders and spine. The rhomboid muscles
  are two muscle tissue that connect your shoulder blades
  to your spine and help control the movement of your shoulder.
  
  Attempt squeexing your shoulder blades collectively
  on the finish of the motion for an additional challenge.
  
  The shoulder and back muscular tissues are an excellent possibility
  if you want to mix muscle teams, as many exercises that target both muscular tissues concurrently.
  Keeping your again straight, press the dumbbells up in the direction of the ceiling till your arms are totally
  prolonged. If you’re excited about creating your individual workout
  routines or making an attempt completely different splits, we've
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  If you don’t like pull-ups, you can choose from a listing of pull-up alternate options
  such as ring row, barbell row or lateral pulldown. The largest distinction between the Pendlay and the barbell row is the start and
  finish positions.
  This train helps to build muscle mass in the entrance head of the deltoids.
  The aspect lateral increase with dumbbells works the aspect
  of the shoulders, also called the lateral head.
  It’s an isolation exercise that primarily targets the lateral head of the
  shoulder.
  The range of motion is controlled, so you can goal these muscular tissues without having to work different muscle teams.
  
  The Cable Internal Rotation is a power train that targets the rotator
  cuff muscle tissue and helps to improve shoulder stability, mobility, and energy.
  Since you’re working your rear deltoid with the cable delt row and never your larger
  latissimus dorsi, use a lighter weight than you'd with the wide-grip cable row.
  The cable twisting overhead press is one other efficient single-arm cable shoulder train.
• Comment Link Monday, 24 March 2025 11:19 Williamamefs

  Xavier completes thrilling comeback, Mount St. Mary’s advances as men’s First Four comes to a close
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  Wednesday saw the men’s First Four come to a close which means only one thing: the 64-team bracket is officially set following No. 11 Xavier’s thrilling come from behind win over No. 11 Texas and No. 16 Mount St. Mary’s victory over No. 16 American in Dayton, Ohio.
  
  The Musketeers trailed by as many as 13 points, but their offense came alive in the second half behind guard Marcus Foster and forward Zach Freemantle to down the Longhorns 86-80.
  
  The senior Foster scored a team-high 22 points while Freemantle, on his way to 15 points, threw down a dunk with a second left to seal the comeback win and ignite the fans at UD Arena, which is just over 50 miles away from campus in Cincinnati, Ohio.
  
  With just under four minutes remaining, Xavier went on an 8-2 run to take a 78-74 lead, their first since the early going of the first half.
  
  Musketeers head coach Sean Miller crowned Wednesday’s game as “one of the best” he’s been a part of.
  
  “I thought we were dead in the water two different times,” Miller told the truTV broadcast after the game. “But that’s the one thing about our team — the resiliency of our group has always won out for us. Just when you thought we weren’t gonna make the tournament, we kept winning. Even in this game, just when you’re like, ‘It’s not gonna work out,’ we have a funny way of staying with it.”
  
  The Longhorns did not go down without a fight as guard Tre Johnson scored a game-high 23 points in the loss.
  
  Xavier will face No. 6 Illinois in the first round on Friday at the Fiserv Forum in Milwaukee.
• Comment Link Monday, 24 March 2025 10:59 Williamvof

  A librarian ran off with a yacht captain in the summer of 1968. It was the start of an incredible love story
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  The first time Beverly Carriveau saw Bob Parsons, she felt like a “thunderbolt” passed between them.
  
  “This man stepped out of a taxi, and we both just stared at each other,” Beverly tells CNN Travel today. “You have to remember, this is the ‘60s. Girls didn’t stare at men. But it was a thunderbolt.”
  
  It was June 1968. Beverly was a 23-year-old Canadian university librarian on vacation in Mazatlan, Mexico, with a good friend in tow.
  
  Beverly had arrived in Mazatlan that morning. She’d been blown away by the Pacific Ocean views, the colorful 19th-century buildings, the palm trees.
  
  Now, Beverly was browsing the hotel gift store, admiring a pair of earrings, when she looked up and spotted the man getting out of the taxi. The gift shop was facing the parking lot, and there he was.
  
  “I was riveted,” says Beverly. “He was tall, handsome…”
  
  Eventually, Beverly tore away her gaze, bought the earrings and dashed out of the store.
  
  “We locked eyes so long, I was embarrassed,” she says.
  
  No words had passed between them. They hadn’t even smiled at each other. But Beverly felt like she’d revealed something of herself. She felt like something had happened, but she couldn’t describe it.
  Beverly rushed to meet her friend, still feeling flustered. Over dinner in the hotel restaurant, Beverly confided in her friend about the “thunderbolt” moment.
  
  “I told my girlfriend, ‘Something just happened to me. I stared at this man, and I couldn’t help myself.’”
  
  Then, the server approached Beverly’s table.
  
  “He said, ‘I have some wine for you, from a man over there.’”
  
  The waiter was holding a bottle of white wine, indicating at the bar, which was packed with people.
  
  As a rule, Beverly avoided accepting drinks from men in bars. She never felt especially comfortable with the power dynamic — plus, she had a long-term partner back in Canada.
  
  “I had a serious boyfriend at home and thought my life was on course,” she says.
• Comment Link Monday, 24 March 2025 10:11 KellyFoono

  The fish collectors hoping to save rare species from extinction
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  In the rural town of Petersham, Massachusetts, 78-year-old Peter George keeps 1,000 fish in his basement.
  
  “Baseball, sex, fish,” he says, listing his life’s great loves. “My single greatest attribute is that I am passionate about things. That sort of defines me.”
  
  All of George’s fish are endangered Rift Lake cichlids: colorful, freshwater fish native to the Great Lakes of East Africa. Inside his 42 tanks, expertly squeezed into a single subterranean room, the fish shimmer under artificial lights, knowing nothing of the expansive waters in which their ancestors once swam, thousands of miles away.
  
  Due to pollution, climate change and overfishing, freshwater fish are thought to be the second most endangered vertebrates in the world. In Lake Victoria, a giant lake shared between Kenya, Uganda and Tanzania, over a quarter of endemic species, including countless cichlids, are either critically endangered or extinct.
  
  But for some species, there is still hope. A community of rare fish enthusiasts collect endangered species of freshwater fish from the lakes and springs of East Africa, Mexico and elsewhere, and preserve them in their personal fish tanks in the hope that they might one day be reintroduced in the wild.
  
  “I’m a hard ass,” George says. “There is hope.”
  Insurance
  George has been collecting fish since 1948 when, as a four-year-old in the Bronx, he would look after his grandmother’s rainbow fish. He soon developed “multiple tank syndrome” – a colloquial term used by fish collectors to denote the spiral commonly experienced after acquiring one’s first tank, which involves the sufferer buying many more tanks within a short space of time. He has not stopped collecting since.
  
  Now, George sees himself as a conservationist; his tanks contain what is known as “insurance populations” – populations of endangered fish that are likely to go extinct in their natural habitats. He believes that when the time is right, they can be taken from his collection and returned to their homes. “I would never accept the fact that they couldn’t be reintroduced,” he says.
• Comment Link Monday, 24 March 2025 10:02 Marvinbrigo

  The world’s largest architectural model captures New York City in the ’90s
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  The Empire State building stands approximately 15 inches tall, whereas the Statue of Liberty measures at just under two inches without its base. At this scale, even ants would be too big to represent people in the streets below.
  
  These lifelike miniatures of iconic landmarks can be found on the Panorama — which, at 9,335 square feet, is the largest model of New York City, meticulously hand-built at a scale of 1:1,200. The sprawling model sits in its own room at the Queens Museum, where it was first installed in the 1960s, softly rotating between day and night lighting as visitors on glass walkways are given a bird’s eye view of all five boroughs of the city.
  
  To mark the model’s 60th anniversary, which was celebrated last year, the museum has published a new book offering a behind-the-scenes look at how the Panorama was made. Original footage of the last major update to the model, completed in 1992, has also gone on show at the museum as part of a 12-minute video that features interviews with some of the renovators.
  
  The Queens Museum’s assistant director of archives and collections, Lynn Maliszewski, who took CNN on a visit of the Panorama in early March, said she hopes the book and video will help to draw more visitors and attention to the copious amount of labor — over 100 full-time workers, from July 1961 to April 1964 — that went into building the model.
  
  “Sometimes when I walk in here, I get goosebumps, because this is so representative of dreams and hopes and family and struggle and despair and excitement… every piece of the spectrum of human emotion is here (in New York) happening at the same time,” said Maliszewski. “It shows us things that you can’t get when you’re on the ground.”
  Original purpose
  The Panorama was originally built for the 1964 New York World’s Fair, then the largest international exhibition in the US, aimed at spotlighting the city’s innovation. The fair was overseen by Robert Moses, the influential and notorious urban planner whose highway projects displaced hundreds of thousands New Yorkers. When Moses commissioned the Panorama, which had parts that could be removed and redesigned to determine new traffic patterns and neighborhood designs, he saw an opportunity to use it as a city planning tool.
  
  Originally built and revised with a margin of error under 1%, the model was updated multiple times before the 1990s, though it is now frozen in time. According to Maliszewski, it cost over $672,000 to make in 1964 ($6.8 million in today’s money) and nearly $2 million (about $4.5 million today) was spent when it was last revised in 1992.
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  This makes it a superb alternative for focusing on both areas for extra balanced improvement.
  The Barbell Bench Press is a great complementary or
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  The Barbell Bench Press is a good way to extend energy, energy, and explosiveness.
  
  This train additionally requires a higher vary of movement than the Dumbbell
  Bench Press, making it more effective at targeting
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  core stability, as the weight is distributed evenly across
  both sides of the body. The incline dumbbell press is a power training train mainly concentrating
  on the higher chest muscle and shoulders.
  They look like a half Energy Rack except the pins are sometimes fixed.
  This puts your torso higher so that you don’t hit the protection pins on good reps.
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  The muscle tissue concerned in a seated dumbbell press are as follows.
  Doing all your weightlifting exercises in a careful and methodical method
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  Spend an excellent period of time on each specific train to get the results you need.
  
  In the meantime, be happy to do your individual discovery.
  Forcing your thumbs forward as you press when using a impartial grip through the deeper vary of movement will targets
  the anterior delts. Before opening Horton Barbell,
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  MAKE THE DUMBBELL incline press the second movement in your chest
  day exercise after a flat bench. Attempt starting with three to four sets
  of 8 to 10 reps. YES, THE DUMBBELL incline press will work your chest—specifically, the fibers within the higher region of the muscle group.
  Since it is a pressing motion, your triceps will be involves, as
  will your shoulder muscular tissues like your entrance delts.
  Work to maintain the focus in your upper chest by maintaining the correct posture on the bench.
  
  The bench press obviously does a incredible job of constructing these muscle tissue.
  
  Moreover, it does so in an environment friendly method.
  The hammer chest press takes somewhat stress off
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  Halve the weight increase on your Bench Press from 2.5kg/5lb
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  This means you add 0.25kg/0.5lb on all sides of the bar.
  You’ll progress slower but in addition delay plateaus. Your Bench Press will increase longer which is extra motivating.
  This can additionally be how you develop your "inner and outer chest".
  Each are your pectoralis main which contracts as a complete.
  
  
  The Barbell Decline Broad Grip Press is a superb complementary or different
  train to the Dumbbell Bench Press. This train works the muscular tissues of the chest, shoulders, and triceps, however with a larger emphasis on the decrease
  chest. The broad grip also places extra stress on the shoulders and
  triceps, making it a good way to combine up your
  chest routine.
  Moreover, the load ought to transfer straight up and down. Variations of the dumbbell bench press embrace the
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  I’ve put together a primary Barbell Bench Press guidelines that I’m going to undergo step by step to ensure
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  A good spotter will allow you to raise the
  bar into the uprights should you fail to Bench it.
  Extra safety is extra confidence and more gains. You know the protection pins will catch failed weight.
  No extra holding back out of worry of failure.
  By incorporating dumbbell bench press into your exercise routine, you'll
  have the ability to obtain a stronger and more defined chest.
  The barbell broad bench press is a superb alternative or complementary train to the
  dumbbell bench press. This exercise involves holding the barbell wider than shoulder
  width apart, and urgent the burden up from the chest. It is an effective way to target the chest,
  shoulders, and triceps muscles, as the broader grip will increase muscle activation in these areas.
  
  
  Arch your lower back so I can slide my flat hand between the
  bench and your body. Then elevate your chest to the
  ceiling and squeeze your lats to lock this position. You can now lower the bar greater in your chest,
  nearer to your shoulders, with vertical forearms. Grip the bar lower in your arms,
  near your wrists. Use the Bulldog Grip to rotate your palms in whenever you grip the
  bar.
  He wouldn’t be ready to stand up if he tried to Bench this PR.
  Don’t be fooled by how straightforward he makes it look.
  Everybody can do that when Bench Urgent submaximal weights.
  When you fail to Bench Press the weight, lower the bar again to your
  chest first.
  Grip the bar low in your hands, near your wrists, over the bones of your forearms.
  Squeeze it onerous so the bar can’t transfer out of position. Don’t hesitate to
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  This will also give your painful wrists a break so they can recover.
  
  Whereas the standard bench press lowers the bar all the way down to nipple stage, you can mess
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  One variation is to decrease the bar right down to the neck on a flat
  bench. No matter what variation of the bench press you do, pretty much all
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  the bench press will emphasize certain muscular tissues.
  First of all, the bench press will burn a ton of calories as a outcome of the train is so taxing.
  Second of all, the more muscle you construct,
  the extra energy you burn whereas resting.
  Your neck won’t hurt since you can’t push your head into the bench.
  It forces a vertical bar path as a outcome of the bar is
  hooked up to rails. However the bar path isn’t vertical
  on the Bench Press.
  This provides your breasts a extra pronounced basis to sit upon, making them larger, firmer, and better.
  
  How long you rest between benching isn’t
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  you’ll still stimulate an analogous quantity of muscle development.
  The essential factor is that you simply rest lengthy
  enough to catch your breath, ensuring that your cardiovascular system doesn’t restrict
  the performance of your muscular tissues. Subsequent week,
  when you aren’t too sore at the start of each workout, attempt including a set to every train. If that goes nicely and you are feeling prepared for more, add another set subsequent
  week. If you ever start to really feel worn down, or if
  you’re coming back after a protracted break, start the cycle over once more, going
  again to only two units per train.
  This makes it a particularly environment friendly train, as most big compound
  workout routines are. All you actually need is
  bench press, OHP, rows and pull ups. This exercise
  is perfect for anyone who experiences shoulder ache on the exercise
  or who is an overhead athlete, such as a baseball player or tennis player.
  The exercise allows on your shoulder blades to move by way of a full vary of movement
  for pain-free upper-body training.
  This can place plenty of pressure in your low back and cause accidents.
  Relying on the incline of the bench, there shall be a
  special percentage of muscular recruitment from every of the next muscles.
  In addition to the dynamic muscle tissue of the carry that we just went over, you've stabilizer muscles...
  
  Men’s Fit Membership was started with the objective of empowering men to
  get probably the most out of their lives. Periodization includes adjusting your training variables (intensity, volume, and exercise selection) over time to stop plateaus and ensure steady progress.
  
  Incline chest press workout routines have a number of
  benefits. The incline position targets a portion of the chest that doesn’t get
  a lot activation from conventional lifts. It also can assist
  with imbalances in strength and assist you to in every day activities.
  
  When carried out consistently, incline presses can strengthen the shoulder joint, leading to extra mobility,
  vary of motion, and power.
  The SAID (Specific Variations to Imposed Demands) Principle states
  the body adapts to particular actions. This means your physique will modify to a selected
  train when carried out over time however could not adapt to different environments.
  Pressing exercises carry over to practical movements, serving to you develop
  more useful power.
  Maybe even simply healthy motion is your objective.
  Like all weightlifting exercises, an athlete should perform the dumbbell bench press
  with correct type and method. The good type ensures that the athlete gets the most out of the movement,
  keeping them secure from potential injury. It Is greatest not to do
  the bench press exercise on a regular basis because you wouldn't be giving your muscles
  sufficient time to get well to permit for complete chest improvement.
  The common lifter and even superior lifters would wish to
  stick with 1-2 bench urgent classes per week.
  Be sure to observe correct bench press type to avoid threat of shoulder injuries.
  Go by way of this step-by-step process, experiment
  with it, and find what bench press form works greatest for
  you and your physique.