Starting your Arm Workouts

Starting your Arm Workouts Tone your Biceps and Triceps with our Guide to Arm Exercises ChaptersStrength or Resistance Training?Building Your BicepsTraining Your TricepsTriceps Development for Special PopulationsWork Your Multitude of Forearm MusclesWhat Not to do When Working Your ArmsToning and building your arms always has a nice effect: girls love'em and guys want'em.You can have them, too!To tone and sculpt your arms, you will have to engage in specific exercises.Curls, dips, push-ups and chin-ups; bench presses... fans of crossfit will feel like they are in seventh heaven!Now, you can learn all of the tricks of the trade as our personal trainers reveal their secrets for bulking up their arms.Ladies, this article is for you, too. No longer will you need to wear three-quarter sleeves to hide your triceps jiggle. It is time to give your arms tone and definition!And, speaking of definition... otherwise the target muscle is not bearing the full load of your work.In other words: your forearm muscles are working harder than your biceps.You will find fitness industry reco mmendations for working biceps in every upper body fitness training program.the kickback.Intermediate athletes working their triceps in a gym or fitness club would qualify to do bench presses. The advantage of that move is that several muscle groups are worked simultaneously.Do Push Ups to Work...If the defining characteristic of bench-pressing is that they work several muscle groups, then push-ups are the gold standard of that category of workout.True, the focus is on your arms â€" after all, it is they who move you up and down, but your entire torso musculature, as well as your glutes are called into play.Exercise programs from military boot camp to circuit training rely on push-ups to condition the entire body.Extreme athletes pump them out in various forms: one-handed, clapping on the lift, some even with a gorgeous model sitting on their shoulders, just for fun!If you are not quite at that level â€" if you are not at all at that level, perhaps you should modify your form.Instea d of your weight resting on hands and toes, put your knees to good use.Remember that, in resting on your knees, your legs should still be as stretched out as possible.Here is how to execute effective push-ups:Your hands should be at slightly more than shoulder-width apart, elbows lightly flexed.Your feet should be in line with your hands,  at maximum. The closer together your lower extremities are, the more streamlined the move.The further apart they are, the more work you are putting in to keeping your core stable.As with any strength training or resistance exercise, proper form is vital to effective movement and to prevent injury.And, who knows? One day, with all of your training, you could beat Brett Masserant's record of 27 push-ups per minute, for eight hours straight!Is your forearm strong enough to support a baby? Source: PIxabay Credit: PDPWork Your Multitude of Forearm MusclesWrist FlexionsThis move can be easily done at home or at the gym.Simply stretch your forearms along a flat surface, such as a table, and let your hands hang free, palms turned down.You can hold a dumbbell in each hand or, if none are available, you can use water bottles â€" and even a weighted grocery tote.Bear in mind that the type of weight used will alter the quality of your forearm workout: thicker grips call for more work on your muscles. A tote, with its thin, strappy handles, requires only a little extra work.Keep your forearms on the table, and alternately raise and lower your weighted hands by flexing your wrist, breathing in on the lift and out on the lowering.Now, turn your palms up and repeat. If you can manage the same number of reps as with your palms turned upward, good on you!This curling activity can also be done with a barbell, either the Preacher Curl â€" where your elbows rest on a bench and your forearms do all the work, or a reverse curl, working the anterior muscles.Chin-ups, Otherwise Known as Pull-upsThis is an enticing method of working your arms and sho ulders, if you have neither barbells or dumbbells.In other words, it is tailor-made for the motivated, at-home proponent and participant of physical activity.All you really need, equipment-wise, is a relatively inexpensive bar, securely installed in any doorway of your home.Please don't try this exercise using your shower rod!If you belong to any gyms or fitness clubs, you will find such bars  already, conveniently, installed.The objective of this simple, inoffensive set-up is to raise your chin to above the bar.The reality of it is that this is an all-inclusive form of exercise. By that, we mean that virtually every muscle, from your hips to your neck, are engaged.Only your legs are relieved of any obligation to the correct execution of this move. In fact, for optimum form, you should refrain from moving your legs at all. To strengthen your legs, try out these exercises instead - or in complement, for a full-body workout.By doing chin-ups, you are in effect lifting your entire body weight, over and over.Nationally, virtually any Superprof fitness professional could educate you on the proper way to execute this move at home.Elsewhere, anyone trained in exercise physiology, and who has the proper qualifications, could advise you on proper form and the number of reps you should do for your level of fitness.And whether you should even incorporate chin-ups into your workout routine: they are a high-stress move, recommended for advanced athletes.Before advising you whether to engage in chin-ups or, for that matter, any other physical activity, a certified fitness instructor would conduct a health assessment, to determine if you are properly conditioned.Drinking plenty of water is essential to an effective workout Source: Pixabay Credit: Explorer BobWhat Not to do When Working Your ArmsAll too often, sports enthusiasts â€" in their eagerness to get in shape, overdo things.Usually, injuries have one of three causes. They are:failure to warm updoing too much, too soon â€" or using poor training techniquesPoor sports conditioningBefore starting any fitness regimen, you should submit to a fitness assessment.Particular aspects of your body that a fitness specialist measures during such a test are: body composition, blood pressure and aerobic fitness.Those represent your percentage of body fat, cardiovascular capacity and cardiorespiratory rate, respectively.If your initial assessment reveals poor conditioning, your fitness instructor would assign corrective exercises, just to get your started.The next level would be functional training. Your coach will have already conducted a functional movement screen prior to scheduling your workouts.Such physical education works to prevent musculoskeletal damage incurred in everyday movement.Regimens can include everything from squats and lifts, to Pilates and Aerobics, possibly using a stability ball.Once you have attained a satisfactory level of health fitness, your certified personal trainer would roll out p hysical training programs in line with your fitness and nutrition goals.As your personal training sessions become more varied, you will find one constant: warming up.Forget bundling up in thick sweaters! What we mean is a vigorous cardio routine to get your heart rate up and oxygen-rich blood to your muscles.Your personal fitness trainer may recommend Zumba or some other motivating cardiovascular exercise.Or, you could kick up your metabolism: exercise to music on your own, prior to arriving for your fitness program.Regardless of how you choose to raise your heart rate, your athletic performance depends on how well you warm up.Cooling down is the other side of that safe workout coin.In spite of the glow you feel after a rewarding workout, you should take the time after your routine for stretching and deep breathing.You may even consider adding yoga to your exercise program, or tai chi.Either one of these low impact stretching and flexing routines could help you build a mind body con nection â€" something anyone in the fitness business will tell you is vital to achieving lasting fitness and wellness.One last word on exercise safety before you shove off to work those arms: hydration.Your muscles will lose strength more quickly if you do not drink enough water â€" and that is the least of your worries, should you work yourself into a state of extreme dehydration.As you curl water bottles to tone your arms, crack one open occasionally and take a few deep draughts.Your arms will thank you for it!

50 Music Goals and Ideas for All Types of Musicians

50 Music Goals and Ideas for All Types of Musicians Suzy S. A fresh new year is the perfect time to consider what youd like to work on, especially when it comes to music as a hobby or a career. Setting music goals establishes the roadmap you need to truly progress and improve. Fortunately, setting musical goals doesnt need to be a difficult process. Think about it what do you want to achieve in the next year? What songs or genres have you always wanted to play? What technique or skill makes you think, Man, I wish I could do that! Even better, try reflecting on your progress over the past year (or when you first started playing). Sometimes, its as simple as renewing that fresh attitude and excitement you felt when you first started taking music lessons. No matter what your goal is, big or small, write it down and get to work! Need some help with that first step? Here are 50 ideas to get you thinking about your goals 1. Compose an original song. 2. Learn a new song every week. 3. Branch out and try learning another instrument. 4. Learn a new style or genre, or explore improvisation. 5. Create a press kit for your band, or update your musical resume if youre a soloist. 6. Every week, commit to doing something than inspires you musically. 7. Parents: Support your child by attending every concert and recital this year or go the extra mile and sign up for lessons, too! 8. Plan and record a music video. 9. Create a practice schedule and stick with it. 10. Identify the excuses you typically use to avoid practicing, and brainstorm ways to combat them. 11. Try your hand at writing lyrics, even if you struggle at first. It takes practice! 12. Mark your calendar for routine instrument maintenance, such as changing your guitar strings, so you dont forget. 13. Budget and save up for that awesome amp, ProTools software or new guitar that youve had your eye on. 14. Stimulate your creativity in other ways: attend concerts, meditate or get out in nature. 15. Collaborate with your teacher, community members or friends to plan the ultimate recital or talent show 16. and then make sure to perform in it, too! 17. Attend a music networking event and dont forget your demo, press kit or at least a business card! 18. Audition for something. 19. Improve a specific technique, such as violin vibrato, double-tonguing for woodwinds, or syncopation for drummers. 20. Learn a new warm-up exercise and add it to your practice sessions, to keep things fresh. 21. Memorize and learn how to read the Circle of Fifths. 22. Getting ready for college? Start researching competitions, grants and music scholarships available to you. 23. Identify a music career mentor (whether its your band teacher, private instructor or someone else in the industry) and meet with them monthly. 24. Learn how to transcribe your favorite song. 25. Record weekly videos of yourself (put them on YouTube if youre comfortable!) so you can really see how you progress through the year. 26. Teach someone else to play a song. 27. Participate in outside music groups (check community boards, churches or MeetUp.com) 28. Spend a weekend busking. 29. Want an easy step to overcoming stage fright? Try karaoke! Organize a fun night out with friends, and sing your heart out! 30. Read up on the composer, artist or music era youre studying to really understand the meaning behind the songs. 31. Watch a music documentary to get inspired and learn about famous musicians. 32. Purchase a season pass to your local symphony, and get cultured! 33. Craft an elevator pitch for your band should a networking opportunity arise, how would you describe your bands style and influences in 30 seconds or less? 34. Create a website and start building an email fan list, to assist with your marketing. 35. Reach out to local media, with an end-goal of being covered in a print or online publication. 36. Take care of your health by eating right and exercising. (Yes, this relates to your music you cant sing or play as well if youre under the weather, right?) 37. Speak to your music teacher about increasing your lesson length e.g. 30-minute lessons to 45-minute lessons. 38. How much money would you like to earn this year from playing gigs? Get specific and write it down. 39. Complete exercises every day for ear training its an invaluable skill! 40. Set aside time to evaluate yourself after each time you practice. Did you stay focused? Did you truly listen to what you were playing? 41. Record yourself regularly, and listen back to really hear your progress. 42. Vow to take better care of your instrument this means regular tune-ups for your piano, wiping down your guitar after each use, and drinking lots of water for vocalists! 43. Resolve to give yourself some credit this year, even when youre frustrated. 44. Perform more. Its as simple as that! Take advantage of open mic nights and smaller, non-paying gigs. Extra performance experience is always helpful. 45. Jam with friends, family members, your teacher just get out there and start experimenting! 46. Find an events calendar for your area, and select a concert or live show to check out. Who knows, you may just find your new favorite band! 47. Dont forget about the classics, also. Every popular artist today evolved from a bunch of influences, and those roots are definitely worth checking out. 48. High school musicians: get involved with music activities outside of school. Look into All-State Bands and Choirs, community groups, and local competitions. 49. Subscribe to the blog or bookmark it to stay up-to-date on all of our tips, tricks and advice from the experts! And of course 50. If you havent already finally sign up for those music lessons youve been thinking about! You might also like Excel at Music By Acting Like a Child Is Your 9-to-5 Draining Your Creativity? 3 Bizarre Super Powers of Music Photo by rennes.i

Online The Average Tutors

Online The Average Tutors Average are set of data that we add together and divide by the number of data. The resultant is called mean value which is very useful and determine final marks obtained in your score card, to determine per capita income, Gas mileage of your car and many more. It is also known as Central Tendency, a measure of middle value. Mean () is the average of all the terms. Add up all the terms and then divide it by the number of terms. It is also called as arithmetic mean or average. Example 1: Edward took 7 tests in Math and scored 97, 84, 68, 89, 57, 62, 75. Find the average Math score? Answer: Sum of all the numbers = 97 + 84 + 68 + 89 + 57 +62 +7 = 532 Mean or Average score = 5327 = 76 Example 2: In Olympics there was a running race in which 6 men participated. They completed the race in 1.24 hr, 1 hr, 1.7 hr, 1.52 hr, 3.2 hr, 4.3 hr. What is the mean of the race time? Answer: 1.24 + 1 + 1.7 + 1.52 + 3.2 + 4.3 = 12.96 hr Mean time = 12.966 = 2.16 hr Example 3: Find the mean of 7, -2, 15, -6, 19, 3 Answer: Mean = 6

5 Introvert Leadership Myths - Introvert Whisperer

Introvert Whisperer / 5 Introvert Leadership Myths - Introvert Whisperer 5 Introvert Leadership Myths Personal Branding starts with how well you speak about YOU.  I want to help you accelerate your career by connecting you with your Free Instant Access to my eBook â€" The Definitive Guide to Creating and Using an Elevator Speech.  In this guide, I give you simple to follow instructions for creating a “wardrobe” of ways to talk about you â€" to leave a lasting impression. Get your copy now! Brought to you by Dorothy Tannahill-Moran â€" dedicated to unleashing your professional potential. Introvert Whisperer

Math Level 1 or Math Level 2 Online Tutoring Tutorpace

Math Level 1 or Math Level 2 Online Tutoring Tutorpace Online Tutoring for SAT Mathematics 1 and 2 The SAT Mathematics subject test is broken up into two sections and is a useful tool for students trying to get into competitive engineering, economics, and science programs. In order to in score high enough to get into your first choice, working with an online Math tutor may give you an advantage over students who have decided to study on their own. Tutor Paces tutors have been helping students prepare for the SAT Mathematics section for years, and their expertise can give you the confidence you need to earn the score you desire. Comprehensive SAT Mathematics 1 and 2 Tutoring Because these tests cover several years of advanced high school subjects, it is important to make sure you are fully prepared for each subject in the test. Our tutors will cover everything you need to know, including: Numbers and operations Algebra and functions Geometry and measurement Data analysis, statistics, and probability Trigonometry Elementary Pre-calculus functions Advanced Online Learning Tools Tutor Paces online SAT Mathematics 1 and 2 tutoring program makes use of the latest innovations in online learning to provide you with an unparalleled educational experience. Our online classroom allows you to interact with your tutor through an intuitive whiteboard that makes it easy to create complex formulas. Tutor Pace is on the cutting edge of online tutoring, and our programs offer the best value available. Unlike other tutoring services that limit your time, we have many unlimited tutoring programs that will ensure you are ready on test day.

GMAT Review Series Sentence Correction - Parallelism

GMAT Review Series Sentence Correction - Parallelism GMAT MBA Admissions Blog In today’s GMAT Review Series video, we’ll take a look at a Sentence Correction (Parallelism/Verb Tense) question from GMAT’s Official Guide 2019 â€" Verbal Diagnostic Exam. Key pointers from this video: Begin by setting up your scratch pad to help you ID the Error CategoryWrite the question number with a line beside it to write any errors you identify in the sentence or the answer choices. List answer choices below to facilitate the process of elimination as you work. Ignore Punctuation as a Standalone IssueThe GMAT does not test punctuation, so never worry about punctuation as a standalone issue. Punctuation can be subjective and all errors on the GMAT have to be absolute. Look to Main Subject Verbs for Errors Look at the subject and verbs for the clearest understanding of any potential errors. Find the subject and any verbs in the underlined portion of the sentence. In this case “dolphins” are the subject and “recognizing” and “to grasp” are the verbs, these are not parallel verb tenses, so we have identified the error category (parallelism/verb tense). Always default to the original sentence as it was written when considering different meanings. As you move through the answer choices, read the sentence literally to see if it makes sense. This video was produced by MyGuru'sDirector of Online Instructionand expertonline GMATtutor Stefan Maisnier. Visit ourYouTube channelfor more GMAT analogy videos.

Homework A Getting Things Done® Approach for Teens with ADHD

Homework A Getting Things Done ® Approach for Teens with ADHD For 15 years, Getting Things Done: The Art of Stress-Free Productivity, by David Allen, has influenced the way millions of business executives manage their time, keep track of everything they need to accomplish in a day, and maintain their productivity despite constant interruptions. Teens with ADHD arent busy executives, but they do have hectic lives that often leave them feeling overwhelmed, struggling to manage information overload, and juggling an ever-changing number of assignments, tasks, and commitments. These are the very challenges that an organizing system, like Getting Things Done, is designed to target, whether youre an executive at a Fortune 500 company, or a busy teen managing school, extracurricular activities, and a social life. All teens struggle to keep up sometimes, but most teens intuitively adopt strategies that help them manage their day-to-day lives relatively effectively. Teens with ADHD, on the other hand, typically feel like they simply cant keep up, and lack the required executive functioning skills that are needed to intuitively manage their daily influx of assignments and responsibilities. As a result, teens with ADHD become anxious and avoidant when they think about tackling their growing to-do list, and they continue to fall behind. To overcome their executive functioning challenges, and break out of an anxiety and avoidance cycle, teens with ADHD need to learn specific strategies and systems for recording assignments, ideas, and tasks, and seeing them through to completion. Getting Things Done is a system designed to turn the ideas and tasks floating around in our heads (and causing anxiety) into actionable items that can be completed efficiently. In fact, the Getting Things Done slogan is, Your mind is for having ideas, not holding them. Getting Things Done is based on 5 key steps that can easily be adapted to meet the needs of almost any teen with ADHD, especially when it comes to getting homework done! The Five Key Steps to Getting Homework Done: Capture Record everything that you need to get done. Every teen with ADHD has hundreds of thoughts, ideas, and to do items bouncing around in his or her head. It is simply not possible to rely on memory alone without forgetting items or missing due dates. Its essential that every single assignment, upcoming test, or task (like getting a permission slip signed, or bringing supplies to school) be written down. In addition, each of these items needs to be recorded in the same place. Too often some assignments are captured as reminders in text messages or emails (sent to yourself), while others are noted in a Word document, or in the schools online homework system (like Blackboard), or on random sheets of paper in notebooks or stuffed in the bottom of a bag. Pick one location and stick with it whether its a Word or Evernote document, a paper notebook, or a notes section of the schools homework assignment system. If its not captured in writing, its probably not going to be done well and on time. Clarify Turn assignments into action items and next steps. Simply recording your assignments in one place is an accomplishment when you have ADHD! Mastering this first step is essential, and will help you stay in control of your assignment list. But, to finish your assignments quickly and on time, there are a few more steps youll consistently need to take. Clarifying exactly what you need to do in order to complete each assignment is the next essential step. Creating a checklist of assignment action items provides you with a roadmap for your work and breaks bigger projects down into smaller manageable chunks. For some assignments, the checklist list will be short. For example, Complete Math Worksheet may have only two items on the checklist, (1) complete worksheet, (2) doublecheck for errors. More complex assignments, like Write Spanish Essay will require longer action item checklists: (1) develop topic, (2) create outline, (3) write thesis statement, (4) write the body, (5) write the introduction, (6) write the conclusion, (7) revise, (8) p roof read. Organize and Prioritize Group your action items together into meaningful categories. Using a homework whiteboard, a Word or Evernote document, or an online project management tool, like Trello, organize and prioritize your action items. Getting Things Done recommends using only three categories: Now Tomorrow and Later. For assignments with a Later due date, make sure you enter a reminder into your calendar. Then, look at the action items for the project, and see if there are any steps you should be starting today or tomorrow, and add them to the appropriate list. Review and Reflect Do a weekly review of your lists to clean-up, update, and clear your mind. With your assignments displayed visually, you are now able to easily scan your categories and see if there is anything that needs to be moved from Later into Now or Tomorrow. I recommend scanning this list once a day to make sure youre not missing anything, and so that you have a very clear sense of how much youll have on your plate in the coming days and weeks. Engage Simply Do. Use your system to take appropriate actions with confidence. Now that you have very clear action items on your list, and a knowledge of what needs to be done when, you can dive in and get started. For many of the kids and teens that I have worked with, simply completing the first step of a project (no matter how small that step is) makes it much easier to overcome procrastination as the project due date approaches. The project feels less overwhelming because its already been started! For smaller assignments, like completing a math worksheet, the act of quickly completing the task and crossing it off your list will give you a great sense of accomplishment and will help you feel motivated to tackle the next action item. Incorporating a structured system like Getting Things Done into a homework plan will help all teens with ADHD get assignments completed efficiently and on time. This is a huge benefit, but just as importantly, it can help teens with ADHD develop a sense of competence and control over their academic life. Anxiety will decrease, and time with friends and family becomes more relaxed and fun! To learn more about Getting Things Done, visit David Allens website at https://gettingthingsdone.com. ABOUT DR. MARY ROONEY Mary Rooney, Ph.D., is a licensed clinical psychologist in the Department of Psychiatry at the University of California San Francisco. Dr Rooney is a researcher and clinician specializing in the evaluation and treatment of ADHD and co-occurring behavioral, anxiety, and mood disorders. A strong advocate for those with attention and behavior problems, Dr. Rooney is committed to developing and providing comprehensive, cutting edge treatments tailored to meet the unique needs of each child and adolescent. Dr. Rooney's clinical interventions and research avenues emphasize working closely with parents and teachers to create supportive, structured home and school environments that enable children and adolescents to reach their full potential. In addition, Dr. Rooney serves as a consultant and ADHD expert to Huntington Learning Centers. ABOUT HUNTINGTON Huntington Learning Center is the tutoring and test prep leader. Its certified tutors provide individualized instruction in reading, phonics, writing, study skills, elementary and middle school math, Algebra through Calculus, Chemistry, and other sciences. It preps for the SAT and ACT, as well as state and standardized exams. Huntington programs develop the skills, confidence, and motivation to help students of all levels succeed and meet the needs of Common Core State Standards. Founded in 1977, Huntington's mission is to give every student the best education possible. Call us today at 1.800.CAN LEARN to discuss how Huntington can help your child. For franchise opportunities please visit www.huntingtonfranchise.com. This website does not provide medical advice, diagnosis, or treatment. The material on this site is provided for educational purposes only.

4 Strategies to Get to Know Your Students as a TA

4 Strategies to Get to Know Your Students as a TA Starting out in your first semester as a TA can be overwhelming, but, as with most new experiences, things do become easier and more comfortable as time goes by. Being properly prepared to teach is a good start, but getting to know your students well and building a good rapport with them can make a huge difference in your overall experience. Either you'll enjoy coming to class each day and appreciate the immersive learning opportunity or you'll think of being a TA as a necessary chore. Here are some tips for building good working relationships with your students and for ensuring that you and the students are getting the most benefit from your time is class. Embrace the 3 F's: Friendly, Fair and Flexible As simple as it is, smiling and being friendly can go a long way towards putting others at ease. At the same time, you want to make sure that you're not showing preference to any particular students by being open and friendly to some, but standoffish to others. Try to give balanced attention to all students and be as attentive as possible to whomever has the floor in classroom discussions. In terms of establishing order, you want to make it known that you have certain standards and rules that students are expected to adhere to and take seriously. There should also be some firm guidelines on such things as homework and assignment due dates. However, you can still listen to individual concerns or problems and be willing consider infractions on a case by case basis. Doing so helps students to see you in a more favorable light and encourages trust, which is an important component of getting to know your students better. Engage the Whole Class Sometimes there are students who seek to dominate the classroom. You might get easily sidetracked by this type of person or get frustrated by his insistence on using up so much class time. But instead of focusing too much attention on this one student or cutting him off when he gets too long-winded, try engaging the rest of the class around this person's questions or comments. Ask the other students what their thoughts are regarding the dominant person's ideas. This allows the controlling student to feel heard without making his classmates feel left out or ignored. The students may even be impressed by your ability to encourage a stimulating dialogue. Know Students' Names This, of course, may be difficult, especially if the class is very large, but being able to call students by name can make a huge difference in the level of in-class familiarity and with making students really feel like they matter to you. If students feel as if you'll never even notice whether they come to class or not because you don't know anyone's name, they'll be less motivated to actually show up regularly and give their best effort. Taking the time to memorize your students' names is a simple way to show your genuine concern for them. And if you simply can't manage to remember all of the names, at least try memorizing a good portion of them. Require Students to Make an Appointment at the Start of the Year You may view this as a cumbersome process, but getting to chat with each student on an individual basis can work wonders for feeling more connected to them. The meetings don't have to be long, perhaps 15 or 20 minutes. In that time, you can prepare 2 or 3 specific questions to ask your students that will help you to get a clear idea of what their expectations for the class are and what challenges they feel they might face along the way. This, of course, can help you better anticipate and solve problems as they arrive during the year.