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45,583 次观看 • 7 个月前 •via X (Twitter)

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People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 次观看 • 2 年前

Episode #96: How to Skip Your Seed Round, Pre-Seed Lessons Building Afore to $500M+ AUM | Anamitra Banerji anamitra started Afore Capital with Gaurav Jain in 2016 to kickstart the Pre-Seed category. This conversation gets into its evolution as a funding stage, why its more than option checks, what Afore looks for when backing founders before they even have a product, how to skip your Seed and go straight to a Series A, and how to run a fundraise process. We also get into Afore’s Founder in Residence program, why every VC started an accelerator, how AI is changing venture, joining Twitter as the first PM, and how Oprah helped create the legendary verified checkmark. Thanks to Gaurav Jain and Derrick Li at Afore for their help brainstorming topics for Anamitra. And special thanks to bolt.new and Gabriella Warp for supporting this episode. Full episode here on X, or grab a link in the replies. Timestamps: 4:00 Afore: Starting in 2016 to build the pre-seed category 8:11 The unstructured data Afore underwrites at pre-seed 11:21 Pre-seed is determining bronze from gold 16:03 Why pre-seed is more than option checks 20:33 The secret to raising a Series A 23:20 Running a tight fundraise process 32:05 Skipping your Seed round 34:01 How to measure obsession in a founder 39:20 Knowing when to follow-on 40:54 Figuring out what really matters in a business 42:36 Afore’s Founder in Residence program 49:44 Pros / Cons of more access to capital for founders 52:27 Two reasons YC made every VC launch an accelerator 1:01:05 Why AI is forcing VCs to invest earlier 1:06:55 Will AI commoditize software? 1:08:29 Growing up in India, starting his first company 1:10:39 Coming to the US for school, joining Overture + Yahoo 1:14:05 Joining Twitter as first PM, creating the Verified check for Oprah 1:18:55 Building Twitter’s first ad product 1:20:28 Why non-founders can’t take foundational risks 1:23:02 Starting Afore for the Pre-Seed opportunity 1:27:47 Raising Afore Fund 1 1:31:14 How to raise your first fund 1:33:33 Was Turner the best Afore intern ever?

The Peel

19,063 次观看 • 1 年前

Lecture 2 of our Physics-Informed Neural Networks mini-series. In Lecture 1 we made the idea visible...a neural network isn’t predicting a PDE solution, it is the candidate function uᵩ(x,t), and the PDE residual rᵩ(x,t) is the leash that keeps it honest. Now the natural question follows: How can a neural network be punished for breaking a PDE when nobody ever handed it the true solution, and the equation itself contains derivatives like uᵩₜₜ and uᵩₓₓ? Here’s the satisfying answer: A PINN doesn’t need the true answer to be corrected. It only needs a way to measure how wrong it is according to the PDE! The network outputs uᵩ(x,t). A software called "autodiff" is used to compute the derivatives (uᵩₓ, uᵩₜ, uᵩₓₓ, …) exactly by applying the chain rule through the network. Those derivatives get dropped into the PDE to produce rᵩ(x,t). If rᵩ is big at some point, the loss spikes there, and gradient descent pushes the parameters so that rᵩ shrinks. The math breakdown We want a function u(x,t) that satisfies a PDE on a domain Ω. In this lecture we keep a concrete nonlinear example in mind, the damped sine-Gordon equation uₜₜ(x,t) + γ uₜ(x,t) − c² uₓₓ(x,t) + sin(u(x,t)) = 0. A PINN replaces the unknown function u with a neural network uᵩ(x,t), where ᵩ means all the network parameters (weights and biases). Now we build the physics residual by plugging uᵩ into the PDE rᵩ(x,t) = uᵩₜₜ(x,t) + γ uᵩₜ(x,t) − c² uᵩₓₓ(x,t) + sin(uᵩ(x,t)). If uᵩ were a true solution, rᵩ would be 0 everywhere. So we sample points (xⱼ,tⱼ) inside the domain. These are collocation points. At each one we evaluate rᵩ, and we define a physics loss L_phys(ᵩ) = meanⱼ |rᵩ(xⱼ,tⱼ)|². This is the punishment mechanism. (Punish just means: if |rᵩ| is big, L_phys is big; training updates ᵩ to make L_phys smaller. Reward means the loss drops, so those parameter changes are kept.) The key question was where the derivatives come from. Since uᵩ is built out of differentiable operations, we can compute uᵩₜ(x,t), uᵩₜₜ(x,t), uᵩₓ(x,t), uᵩₓₓ(x,t), at any input (x,t) we choose. Imagine a simple differentiable model written as a sum of nonlinear features uᵩ(x,t) = Σₖ vₖ σ( wₖx x + wₖt t + bₖ ) + b₀. Then the derivatives are just chain rule uᵩₓ(x,t) = Σₖ vₖ σ′(·) wₖx uᵩₓₓ(x,t) = Σₖ vₖ σ″(·) (wₖx)² uᵩₜ(x,t) = Σₖ vₖ σ′(·) wₖt uᵩₜₜ(x,t) = Σₖ vₖ σ″(·) (wₖt)². So rᵩ(x,t) is an explicit computable number at every (x,t). For the damped sine-Gordon example, it’s the same story, just with one extra nonlinear term: rᵩ(x,t) = [uᵩₜₜ(x,t) + γ uᵩₜ(x,t) − c² uᵩₓₓ(x,t)] + sin(uᵩ(x,t)). A real PINN is a deeper composition of these same building blocks, but it’s still just a chain rule, and autodiff is the machinery that does that bookkeeping reliably for big graphs. Then we train by gradient descent on the total loss. Even if we use only physics for the moment, the update is conceptually just ᵩ ← ᵩ − η ∇ᵩ L_phys(ᵩ), with learning rate η. In practice we also include initial/boundary conditions or data, because PDEs aren’t uniquely determined without them L(ᵩ) = L_data(ᵩ) + λ L_phys(ᵩ) + L_bc/ic(ᵩ), where L_bc/ic(ᵩ) enforces things like uᵩ(x,0) ≈ u₀(x) and uᵩₜ(x,0) ≈ v₀(x), or boundary conditions at x = ±L. So Lecture 2’s punchline is simple: the PDE becomes a training signal. We keep differentiating uᵩ, measuring rᵩ, and updating ᵩ until the residual goes quiet across Ω. #PINNs #PhysicsInformedNeuralNetworks #ScientificMachineLearning #AutoDiff #Backpropagation #PDE #DifferentialEquations #Optimization #MachineLearning #AppliedMath #ComputationalPhysics

Mathelirium

19,977 次观看 • 7 个月前