السبت، 7 مارس 2015

lower back

Hi guys. This is Max Tapper again, for Howcast. 

And today I'm going to show you guys how to do a lower back extension. Alright? Now, lower back extension, basically just a way of strengthening your lower back muscles. Very important for a lot of people that have weak backs. Now, some people also call them supermans. And the superman's difference is just extending your arms out in the same exact position. So let me show you how this works. Okay?

What we're going to do is lie flat down on a mat. You probably going to want to find something to put in front of your face, so you're not putting your face and your mouth directly on these mats. Because, obviously, you don't know who was here before you. 

The position that we want to be in is flat, face down on a soft pad. Okay? Now, all we're going to do is lift our chest off that pad, hold for three to five seconds. Go back down. Lift the chest off the pad again and we're going to continue that in repetitions. Okay?

Now, there's different ways of doing the lower back extension. We can just lift our upper body, or we can lift our upper body and our lower limbs. So we're going to lift our legs at the same time. I think that one is going to be the more advanced version. It's going to be more beneficial, because you're going to get more muscles working at the same time. Okay?

So let me show you how that works. I'm going to go through both of them. The first one I'm going to show you is just lifting the upper body off the pad. And then the second one I'm going to show you is lifting my upper body and my legs off the pad. Okay? Follow me.

So these lower back extensions, or supermans, are excellent for strengthening your lower back. The one thing I like about doing your lower back extensions with your legs moving at the same time, is you're going to get a lot of group, and you're going to get a lot of hamstring work at the same time. Alright? So the more muscles we're working, the better off we are. The more calories we're burning, the more muscle we're getting strong. So I always would recommend that you do arms and legs at the same time. 

If you have some maybe hamstring weakness or some other weakness in your lower back, if there's pain, then that's completely fine. Then you just lift your upper body, and you probably don't even bring it as high as you can. Keep it in a nice, controlled position, where you can activate those lower back muscles at the same time. Okay?

So guys, remember. Slow, controlled, isometric. Five seconds, four, three, two, one. Slow back down to the pad. Back up again. Five, four, three, two, one.

Now, remember, your lower back is a stability muscle. Alright? So fast motions for your lower back aren't going to be as effective as slow, controlled, and held motions.

الأحد، 13 يوليو 2014

self esteem quotes

It is important for you to have some sense of self esteem in life. One of the best ways to improve your self esteem is by learning from people who do have a big experience in this life.


and the other way is by reading some selfe esteem quotes and in this article i will share with you the most inspirational quotes about self esteem
self esteem quotes

inspirational self esteem quotes


1-"Do not wish to be anything but what you are, and try to be that perfectly."
st.francis de sales

2-"be yourself.ther is something that you can do better than any other.Listen to the inward voice and bravely obey that."
unknown author

3-"Always be a first-rate version of yourself, instead of a second-rate version of somebody else."
judy garland

4-"You were not born a winner, and you were not born a loser.You are what you make yourself be."
Lou Holtz

5-"Self-trust is the first secret of success."
Ralph Waldo Emerson

6-"The most important opinion you have is the one you have of yourself, and the most significant things you say all day are those things you say to yourself."
unknown author

7-"No one can make you feel inferior without your consent."
Eleanor Roosevelt

8-"Iwas always looking outside myself for strength and confidence but it comes from within. It is there all the time"
anna freud

9-"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment"
Ralph Waldo Emerson

10-"You cannot be lonely if you like the person you're alone with."
Wayne Dyer

11-"A successful person is one who can lay a firm foundation with the bricks that orthers throw at him or her"
David Brinkley

12-"It's not who you are that holds you back, it's who you think you're not"
author unknown

i wartched a movie that really helped me to gain a really strong self esteem 


https://www.youtube.com/watch?v=lAgTAhIl0Io