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Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this...

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Jeromy Bryk- Strength and Physique Coach

16,358 subscribers

20,703 次观看 • 2 年前 •via X (Twitter)

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4 条评论

Ryan Hungate 的头像
Ryan Hungate2 年前

Yeah man I do these now too… way better

💯Bob wilson💯🇺🇸 的头像
💯Bob wilson💯🇺🇸2 年前

I really like the idea of using the bench as a support!

Sac49er©️ 的头像
Sac49er©️2 年前

Love that you’re doing these chest supported.

Eric Perez 的头像
Eric Perez2 年前

You look so huge bud! Woaw

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Cuffed Single Arm Cable Lateral Raises These are a contender for BEST Side Delt exercise known to man and here are some tips to help you ensure your reps look PERFECT: - Set pulley at wrist height - Brace against the cable tower with your non working arm - Drive your wrist up and out in an arc-like motion (this is KEY) - Keep palm parallel to the floor - Stop when you upper arm is in line with your shoulder - Lower the weight under control until your wrist is at your side starting to drift toward the midline of your body There you have it, folks!
0:25

Cuffed Single Arm Cable Lateral Raises These are a contender for BEST Side Delt exercise known to man and here are some tips to help you ensure your reps look PERFECT: - Set pulley at wrist height - Brace against the cable tower with your non working arm - Drive your wrist up and out in an arc-like motion (this is KEY) - Keep palm parallel to the floor - Stop when you upper arm is in line with your shoulder - Lower the weight under control until your wrist is at your side starting to drift toward the midline of your body There you have it, folks!

Dean Turner

62,013 次观看 • 5 个月前

It took me way to long to understand this as a football coach: Basing out of a flexible offensive and defensive system is the best thing you can do for your program and career. It allows you to spend more time on the details and modify things for this year's roster.
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It took me way to long to understand this as a football coach: Basing out of a flexible offensive and defensive system is the best thing you can do for your program and career. It allows you to spend more time on the details and modify things for this year's roster.

Thad Wells

95,537 次观看 • 6 个月前

New to suppressors? Here are 5 tips every new owner should know. There’s a little more to running a suppressor than simply attaching it and heading to the range. We’re breaking down some of the things you’ll want to understand as you get started, with practical tips to help you get the most out of your setup. Have any more tips or questions? Drop them in the comments below!
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New to suppressors? Here are 5 tips every new owner should know. There’s a little more to running a suppressor than simply attaching it and heading to the range. We’re breaking down some of the things you’ll want to understand as you get started, with practical tips to help you get the most out of your setup. Have any more tips or questions? Drop them in the comments below!

Palmetto State Armory

40,605 次观看 • 17 天前

This is the attention to detail Tesla puts into the Cybertruck doors so it doesn’t unintentionally cut your fingers off. Remember these doors are super heavy and it could be dangerous if it closed on anyone’s finger. So what does Tesla do? Right when you open it, special levers are enabled to make it impossible for you to immediately close it. So after you open the door, you have to pull the door further out and then it will allow you to close it. These little things that are really a big deal, are what separates a Tesla from the rest, especially when it comes to safety.
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This is the attention to detail Tesla puts into the Cybertruck doors so it doesn’t unintentionally cut your fingers off. Remember these doors are super heavy and it could be dangerous if it closed on anyone’s finger. So what does Tesla do? Right when you open it, special levers are enabled to make it impossible for you to immediately close it. So after you open the door, you have to pull the door further out and then it will allow you to close it. These little things that are really a big deal, are what separates a Tesla from the rest, especially when it comes to safety.

Teslaconomics

2,225,515 次观看 • 2 年前

You don’t have to try so hard, you know? To fit in.. to be louder.. to be more. You just as you are.. are already enough 💛 we forget that sometimes… and I do too. But Irreplaceable is that gentle reminder.. to love yourself a little more, to be kinder to your story, and to stand tall in your softness. This is Irreplaceable.. a quiet kind of brave. If you feel like adding a lil self love to your day.. you can check it out on our website🫶🏻✨ #DearDiarybyRM #Irreplaceable
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You don’t have to try so hard, you know? To fit in.. to be louder.. to be more. You just as you are.. are already enough 💛 we forget that sometimes… and I do too. But Irreplaceable is that gentle reminder.. to love yourself a little more, to be kinder to your story, and to stand tall in your softness. This is Irreplaceable.. a quiet kind of brave. If you feel like adding a lil self love to your day.. you can check it out on our website🫶🏻✨ #DearDiarybyRM #Irreplaceable

Rashmika Mandanna

71,343 次观看 • 1 年前

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 次观看 • 2 年前

Don’t think of coaching as a solution to a problem. Instead, as Trimergence strategic advisor Ian Schmidt notes, think of it as a way to grow your skills, get ahead of challenges, and ultimately as a Founder, do what’s expected of you and grow your business. Check out the latest episode of our Build Mode podcast for more tips on coaching and conflict resolution:
1:01

Don’t think of coaching as a solution to a problem. Instead, as Trimergence strategic advisor Ian Schmidt notes, think of it as a way to grow your skills, get ahead of challenges, and ultimately as a Founder, do what’s expected of you and grow your business. Check out the latest episode of our Build Mode podcast for more tips on coaching and conflict resolution:

TechCrunch

12,439 次观看 • 6 个月前

It takes 5 minutes to create a world-class web research agent that runs 24/7 and returns structured search results. 1. You can limit the sources it's allowed to use 2. You can specify the goals it needs to complete 3. You can design the format structure of the results 4. You can configure how much computing power it will use I show you how to set up a Web Search Agent in the video. A few benefits here: 1. This is great for complex research tasks 2. It's really easy to add this like a LEGO piece to a more complex workflow 3. Create an agent once, and reuse it with different inputs 4. The agent adapts to your use case as you work with it By the way, Nimble published a whole library of templates and research agents you can reuse and modify. You can start sending queries to one of these existing agents, and it will begin to adapt to Go here to try it out: Thanks to the Nimble team for partnering with me on this post.
7:37

It takes 5 minutes to create a world-class web research agent that runs 24/7 and returns structured search results. 1. You can limit the sources it's allowed to use 2. You can specify the goals it needs to complete 3. You can design the format structure of the results 4. You can configure how much computing power it will use I show you how to set up a Web Search Agent in the video. A few benefits here: 1. This is great for complex research tasks 2. It's really easy to add this like a LEGO piece to a more complex workflow 3. Create an agent once, and reuse it with different inputs 4. The agent adapts to your use case as you work with it By the way, Nimble published a whole library of templates and research agents you can reuse and modify. You can start sending queries to one of these existing agents, and it will begin to adapt to Go here to try it out: Thanks to the Nimble team for partnering with me on this post.

Santiago

21,079 次观看 • 2 个月前

Josh Holliday on how getting exposed early can help #OkState in the long run. “If you want to figure out a way to (start) 3-0, there’s ways to schedule for that. If you want to put your team in the middle of something and see where you’re at, this will help you.”
1:05

Josh Holliday on how getting exposed early can help #OkState in the long run. “If you want to figure out a way to (start) 3-0, there’s ways to schedule for that. If you want to put your team in the middle of something and see where you’re at, this will help you.”

Daniel Allen

90,037 次观看 • 7 个月前

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,787 次观看 • 2 年前

The biggest mistake I see people make when they start carnivore is the same mistake I made. Trying to do everything perfectly from day one. That is not a plan. That is a setup for failure. Here is what actually works. Stop trying to be perfect and start adding in the good things. More meat. More eggs. More real food. That is it. Something really cool happens when you do that. The more good things you add in, the less room there is for the things you are trying to crowd out. You are not white knuckling it. You are not depriving yourself. You are just filling your plate with better and better things until there is no space left for the rest. Progress is not just good enough. Progress IS the goal. You do not have to be perfect to change your life. You just have to start. 👑
0:30

The biggest mistake I see people make when they start carnivore is the same mistake I made. Trying to do everything perfectly from day one. That is not a plan. That is a setup for failure. Here is what actually works. Stop trying to be perfect and start adding in the good things. More meat. More eggs. More real food. That is it. Something really cool happens when you do that. The more good things you add in, the less room there is for the things you are trying to crowd out. You are not white knuckling it. You are not depriving yourself. You are just filling your plate with better and better things until there is no space left for the rest. Progress is not just good enough. Progress IS the goal. You do not have to be perfect to change your life. You just have to start. 👑

Queen of Carni

11,923 次观看 • 6 个月前

If you want to have your say on the draft NICE menopause guideline, this is for you… The guideline is really important as it guides healthcare professionals on how to diagnose and manage the menopause, and sets out what sort of care you should expect. A public consultation on the draft guideline closes in early January and Newson Health has registered as a stakeholder. We will be submitting a response – and we’d like to include your feedback too. It’s really important your voice is heard and we want our response to reflect the views of as many people as possible, so if you’d like to be included, email your thoughts to comments@newsonhealth.co.uk. Also, please share this post so we can reach as many women as possible!
0:35

If you want to have your say on the draft NICE menopause guideline, this is for you… The guideline is really important as it guides healthcare professionals on how to diagnose and manage the menopause, and sets out what sort of care you should expect. A public consultation on the draft guideline closes in early January and Newson Health has registered as a stakeholder. We will be submitting a response – and we’d like to include your feedback too. It’s really important your voice is heard and we want our response to reflect the views of as many people as possible, so if you’d like to be included, email your thoughts to [email protected]. Also, please share this post so we can reach as many women as possible!

Dr Louise Newson

37,506 次观看 • 2 年前

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

219,302 次观看 • 7 个月前

7. The most sexy and exciting things in life are the opposite—they start out extremely fun but then have diminishing returns. When you’re young, these things distract you and occupy a lot of your time. This applies to casual sex, drugs, alcohol, video games, gambling, vacations, and blowjobs. The first time is incredible. The second time is almost as good. But then it’s all downhill from there. Be sure to experience all of these things a little bit—enough to get your fill—but then quickly move on. Well, except for blowjobs… don’t move on from the blowjobs.
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Sensitive content

7. The most sexy and exciting things in life are the opposite—they start out extremely fun but then have diminishing returns. When you’re young, these things distract you and occupy a lot of your time. This applies to casual sex, drugs, alcohol, video games, gambling, vacations, and blowjobs. The first time is incredible. The second time is almost as good. But then it’s all downhill from there. Be sure to experience all of these things a little bit—enough to get your fill—but then quickly move on. Well, except for blowjobs… don’t move on from the blowjobs.

Mark Manson

262,528 次观看 • 2 年前

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
0:29

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 次观看 • 9 个月前

Hi guys, this is a little long but you can check it out! The complete video is in the comments! These are state schools (primary/secondary) that have got visa sponsorships and can sponsor you! And trust me, you don’t need QTS to be sponsored by many of these schools. Kindly check them out yourself using this link
5:00

Hi guys, this is a little long but you can check it out! The complete video is in the comments! These are state schools (primary/secondary) that have got visa sponsorships and can sponsor you! And trust me, you don’t need QTS to be sponsored by many of these schools. Kindly check them out yourself using this link

SÀLÀKÓ

139,555 次观看 • 1 年前

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.
0:58

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Francis Melia

12,119 次观看 • 8 个月前

You just finished a shift and you are getting ready to go home, you notice that your tire is flat, and now you have to start the ordeal of having it towed, and then getting it fixed, but you really don’t have time and don’t want to take off work for it. Luckily now there are services like this. You call him and let him know what brand and size tire you have, he comes to you, takes the wheel off and mounts and balances the new tire for you on site in less than an hour with installation. Would you be open to the idea of a mobile tire replacement service if you needed it?
5:40

You just finished a shift and you are getting ready to go home, you notice that your tire is flat, and now you have to start the ordeal of having it towed, and then getting it fixed, but you really don’t have time and don’t want to take off work for it. Luckily now there are services like this. You call him and let him know what brand and size tire you have, he comes to you, takes the wheel off and mounts and balances the new tire for you on site in less than an hour with installation. Would you be open to the idea of a mobile tire replacement service if you needed it?

SonnyBoy🇺🇸

122,606 次观看 • 8 个月前

This week's Weekly Tokimeki Question is on reflecting on the small joys of your day! Sometimes life feels too busy to reflect on the good things that happened, but we hope this is a gentle reminder to look back at your day and appreciate even the smallest things! It can truly change your perspective on your day ✨ Try this out: 1. Take a moment to close your eyes and take a deep breath. 2. Slowly reflect on your day. What is one joy-sparking thing in your life that you want to thank? 3. Take a photo of the thing that gives you Tokimeki. 4. We'd love for you all to QRT your little joys of the day and spread Tokimeki together! We'll be compiling some of your photos in a community collage soon, so don't forget to share your little joys with us!
0:31

This week's Weekly Tokimeki Question is on reflecting on the small joys of your day! Sometimes life feels too busy to reflect on the good things that happened, but we hope this is a gentle reminder to look back at your day and appreciate even the smallest things! It can truly change your perspective on your day ✨ Try this out: 1. Take a moment to close your eyes and take a deep breath. 2. Slowly reflect on your day. What is one joy-sparking thing in your life that you want to thank? 3. Take a photo of the thing that gives you Tokimeki. 4. We'd love for you all to QRT your little joys of the day and spread Tokimeki together! We'll be compiling some of your photos in a community collage soon, so don't forget to share your little joys with us!

The Art of Tokimeki

53,524 次观看 • 2 个月前