Shared posts

08 Jul 00:00

John Kenneth Galbraith

"It is a far, far better thing to have a firm anchor in nonsense than to put out on the troubled sea of thought."
04 Jul 18:13

Have it All

by Reza

have-it-all

02 Jul 00:00

Dave Barry

"You can only be young once. But you can always be immature."
30 Jun 20:30

Click HERE for more Cluster Fudge



Click HERE for more Cluster Fudge

27 Jun 12:13

Recent events.image / twitter / facebook / patreon













Recent events.

image / twitter / facebook / patreon

27 Jun 00:00

Oscar Wilde

"One is tempted to define man as a rational animal who always loses his temper when he is called upon to act in accordance with the dictates of reason."
20 Jun 20:30

More Clu Fu HERE



More Clu Fu HERE

25 Apr 21:00

Level Up Your Plank Workout: 11 Planks to Build Core Strength

by Jason Fitzgerald
Level Up Your Plank Workout: 11 Planks to Build Core Strength

When you were a kid, you probably did sit-ups at school for an ab workout. But is the sit-up the best ab exercise? That’s actually a simple question. No way! There are far better ab exercises than a simple sit-up, which can exacerbate back problems and only focuses on one small area of the abdominals.

This post originally appeared on Strength Running.

And while you’ll develop tremendous ab strength by doing heavy squats, dead lifts, and other traditional weightlifting exercises, not all of us can throw around heavy iron at the gym. Luckily for us, there are a variety of plank exercises that helps us build the core strength necessary for more efficient running form and fewer overuse injuries.

The plank is a versatile exercise as it strengthens a number of muscles:

  • Rectus Abdominus (these are what you see if you have six-pack abs)
  • Internal and external obliques (the part of your abs on the side of your torso)
  • Transverse Abdominus (the deepest part of your abs that support your spine)
  • Hips (always important for runners)
  • Back (particularly important for runners, especially the lower back)
  • Glutes (strength is good – a shapely booty is a nice bonus!)

If you regularly do a plank workout, you know how simple they are. They can be done virtually anywhere and require no equipment. They’re perfect for beginners–and even the fastest of runners.

No matter what race you’re training for or your ability level, planks are a fantastic ab exercise to incorporate into your core strengthening program. I do them regularly as part of the Standard Core Routine. And they’re included in many other strength and core routines that are critical to injury prevention.

But the standard plank only gets you so far. After about 1-2 months, your fitness gains will plateau and you’ll stop getting as much strength from this exercise. What you must do is progress to more difficult variations of the exercise to continue getting stronger.

So I’m excited to share a new video (and free PDF download) showing you 11 types of planks!

The Gauntlet Plank Workout

For days when you’re short on time, Gauntlet is a good option: with 11 time-based exercises, you can do each one for just 30 seconds and still get in a solid core workout.

Here’s the full Gauntlet Plank Workout:

Here’s a description of each type of plank exercise:

1. Pushup Plank

In a prone position, prop your weight on your hands and toes. Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

2. Side Arm Raise (in Pushup position)

In the Pushup Plank position, raise your left arm to the side of your body so it is parallel to the ground and perpendicular to your torso. Hold for two seconds and return to the starting position. Repeat on the opposite side.

3. Front Arm Raise (in Pushup position)

In the pushup plank position, raise your left arm so it’s parallel to the ground. Hold for two seconds and return to the starting position. Repeat on the right side. Maintain a neutral spine position for the duration of the exercise.

4. Forearm Plank

In a prone position, prop your weight on your forearms and toes. Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

5. Pushup Plank Shuffle

In the pushup plank position, take two steps to the left and then two steps to the right. Alternate with your left arm and right leg and then your right arm and left leg.

6. Forearm to Pushup Plank

Begin in the pushup plank position and carefully lower yourself to the forearm plank position. Alternate positions for the duration of the exercise.

7. Spiderman Plank

In the pushup plank position, bring your left knee to your left elbow and hold it for about two seconds. Return to the starting position and repeat with your right leg.

8. Alternating Leg Lifts (Pushup)

In the pushup plank position, raise your left leg about 12-18” off the ground. Hold for two seconds and return to the starting position. Repeat on the opposite side. Ensure good form by maintaining a braced, neutral spine position and activating the glutes to help lift your leg.

9. Two-Point Pushup Plank

In the pushup plank position, raise your left leg off the ground while lifting your right arm at the same time. Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground. Hold for about 2 seconds and then return to the starting position. Repeat with the opposite leg and arm.

10. Alternating Leg Lifts (Forearm)

In the forearm plank position, raise your left leg about 12-18” off the ground. Hold for two seconds and return to the starting position. Repeat on the opposite side. Ensure good form by maintaining a braced, neutral spine position and activating the glutes to help lift your leg.

11. Two-Point Forearm Plank

In the forearm plank position, raise your left leg off the ground while lifting your right arm at the same time. Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground. Hold for about 2 seconds and then return to the starting position. Repeat with the opposite leg and arm.

All About Plank Workouts

This type of core workout is incredibly versatile. But with that flexibility there’s bound to be questions, so let’s dive in!

How Long Should I do Each Plank?

As long as you want! The beauty of this plank workout is that each exercise can be done for a short period of time for an easier strength session–or longer to increase its difficulty.

My recommendation is to hold each exercise for about 30 seconds to 1 minute.

How Many Sets of This Plank Workout Should I Do?

Start with one but you can increase that to two or even three sets if you’re ambitious. There’s virtually no injury risk with planks so don’t worry about getting hurt.

What If I Can’t Do One of the Planks?

No problem! The beauty of this plank workout is that it can be used by beginners or advanced athletes. Just skip the plank you can’t do or do an easier version.

For example, if you can’t do a two-point forearm plank, then try a two-point pushup plank. Still too hard? Try an alternating leg lifts plank in the forearm position. STILL too hard? Then do an alternating leg lifts plank in the pushup position.

By reducing the complexity of the exercise and moving from the forearm to pushup position, you can decrease the plank’s difficulty.

Is the Order of the Exercises Important?

The order of the planks in the Gauntlet Workout are roughly ordered from easiest to most difficult (though many of the planks are of a similar difficulty level). So by doing them in the order that they’re presented, you accomplish two goals:

  1. You help yourself gradually warm up into the workout
  2. You essentially “negative split” the workout by doing the most difficult exercises last

You don’t need to do this plank workout in this exact order but I do recommend it.

When Should I Do the Gauntlet Plank Workout?

This core routine is best done after your run about once or twice per week. It can also be done throughout your entire training cycle.

Be sure to alternate with other strength workouts like the ITB Rehab Routine or Tomahawk Medicine Ball Workout.

Why Is It Called the “Gauntlet” Workout?

All of the core and strength routines in Injury Prevention for Runners are named after medieval weapons (for the sole reason that they’re interesting names!). This tradition is continued with the Gauntlet Plank Workout.

If you’d like more information on Injury Prevention for Runners (Strength Running’s most popular training program), just sign up to my free course here. You can also get a handy PDF photo guide. You can refer to it whenever you’d like, hang it in your gym, or make the most stylish paper airplanes. It’s more convenient–and will hopefully encourage you to do more strength work!

Level Up Your Plank Workout: 11 New Planks That Build Core Strength | Strength Running


Jason Fitzgerald is a 2:39 marathoner and USATF-certified running coach at Strength Running. Get his latest coaching advice and free injury prevention course here. Image by Danijela Radakkovic (Shutterstock).

13 May 00:41

Neat Art Piece Hides Two Different Wire Sculptures Depending on Your Perspective

by Casey Chan on Sploid, shared by Cheryl Eddy to io9
Neat Art Piece Hides Two Different Wire Sculptures Depending on Your Perspective

Here’s a fun art piece made by artist Matthieu Robert-Ortis: in one perspective, it looks like two giraffes standing opposite each other while in another, it looks like a single elephant staring straight at you. The piece plays on your perspective and hides two wire sculptures in one, what you see depends on which angle you’re looking at it.

Read more...

13 May 12:00

An Inspiring Photographical Journey Through China

by Hoel

Après avoir découvert les paysages et les cultures de 21 pays différents en quelques mois, le photographe canadien Luke Gram a franchi la frontière chinoise depuis Hong Kong, avant d’user ses semelles sur les routes de l’Empire du Milieu. Vues à couper le souffle, mélange de tradition et de modernité, le photographe a été estomaqué et en a ramené de nombreux clichés plus sublimes les uns que les autres.

An Inspiring Photographical Journey Through China26 An Inspiring Photographical Journey Through China25 An Inspiring Photographical Journey Through China24 An Inspiring Photographical Journey Through China23 An Inspiring Photographical Journey Through China22 An Inspiring Photographical Journey Through China21 An Inspiring Photographical Journey Through China20 An Inspiring Photographical Journey Through China19 An Inspiring Photographical Journey Through China18 An Inspiring Photographical Journey Through China17 An Inspiring Photographical Journey Through China16 An Inspiring Photographical Journey Through China15 An Inspiring Photographical Journey Through China14 An Inspiring Photographical Journey Through China13 An Inspiring Photographical Journey Through China12 An Inspiring Photographical Journey Through China11 An Inspiring Photographical Journey Through China10 An Inspiring Photographical Journey Through China9 An Inspiring Photographical Journey Through China8 An Inspiring Photographical Journey Through China7 An Inspiring Photographical Journey Through China6 An Inspiring Photographical Journey Through China5 An Inspiring Photographical Journey Through China4 An Inspiring Photographical Journey Through China3 An Inspiring Photographical Journey Through China2 An Inspiring Photographical Journey Through China1
27 Mar 14:39

Saturday Morning Breakfast Cereal - Happiness

by admin@smbc-comics.com

Hovertext: Oddly enough, I'm pretty sure this would work.


New comic!
Today's News:
27 Mar 00:00

David Friedman

"The direct use of force is such a poor solution to any problem, it is generally employed only by small children and large nations."
08 Mar 17:16

(via meow99)



(via meow99)

12 Mar 14:00

Dude Let Me In, I'm the Savior

god,historical memes

Submitted by: Unknown

Tagged: god , historical memes
14 Mar 14:52

Anésia # 268

by Will Tirando

Anésia jornal corrupção Will política políticos escondidos indignação corruptos

08 Mar 19:24

Relacionamentos

by Daniel Lafayette

tirinha---relacionamentos

23 Mar 00:00

Jeff Valdez

"Cats are smarter than dogs. You can't get eight cats to pull a sled through snow."
20 Mar 00:00

Evan Esar

"Hope is tomorrow's veneer over today's disappointment."
02 Mar 13:40

Viva Intensamente # 249

by Will Tirando

cão cachorro fantasma latido latir cemitério para o nada medo

02 Mar 03:33

Fantastic

by Lunarbaboon
25 Feb 19:39

Tbt





Tbt

07 Mar 00:00

Joe Ancis

"The only normal people are the ones you don't know very well."
29 Feb 05:00

Pipelines

In the future, every single pipeline will lead to the bowl of a giant blender, and we'll all just show up with a bucket each day to take our share of the resulting smoothie.
22 Feb 21:27

Quirky New Chalk Characters on the Streets of Ann Arbor by David Zinn

by Christopher Jobson

zinn-1

Michigan illustrator David Zinn (previously) has brightened the streets of Ann Arbor with his off-the-wall (or technically on-the-wall) chalk drawings since 1987. The artist works with chalk or charcoal to create site-specific artworks that usually incorporate surrounding features like cracks, street infrastructure, or found objects. Over the years he’s developed a regular cast of recurring characters including a bright green monster named Sluggo and a “phlegmatic flying pig” named Philomena.

Many of Zinn’s artworks are available as archival prints, and he recently published a new book titled Temporary Preserves. You can follow his almost daily street chalk adventures on Instagram and Facebook.

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zinn-3

zinn-4

zinn-5

zinn-6

zinn-7

zinn-8

21 Feb 14:26

See more at theotherendcomics.com



See more at theotherendcomics.com

18 Feb 00:00

Henry Kissinger

"The illegal we do immediately. The unconstitutional takes a little longer."
12 Feb 16:01

itsthetie: Bonus...

11 Feb 18:46

TBT





TBT

11 Feb 14:35

Toque de mestre

by Will Tirando

design automotivo carro automóveis customização rebaixamento rebaixado faculdade estudo profissionalização mercado designer

11 Feb 02:33

pleatedjeans: cluster fudge