While there has been lots of discussion about half-court actions and offenses like5 Out and Dribble Drive, you also hear a lot of coaches talking about playing with pace.
We know that analytics show the advantages of scoring in transition, but it leaves some unanswered questions coaches face such as
What does pace mean exactly?
How do you teach it?
The pace concept has been linked to a transition offense system known as the 2 Side Break.
Yes, the 2 Side system was used by the Houston Rockets but it can be adopted to all levels of play. You can get layups and 3’s in this system, based on your talent level.
Coaches such as Zak Boisvert have mentioned it in clinic presentations, but nothing has been produced that goes into greater detail.
Thankfully, Brent Tipton has put together a clinic breakdown of this offensive system and is now available here.
2 Side Transition: How To Trigger Offensive Advantage goes into detail discussing
How 2 Side Transition impacts pace
How to go Early and Opposite
How to go Early and Up
When to Dribble Push
How Stretched Spacing Rules create multiple closeouts
One of the biggest advantages of this system is that it allows you to truly play positionless basketball. If you are a 5 Out coach, 2 Side Break is a perfect fit to get you right into your actions.
In 2017, Head Coach Yusuf Shakir took over the Manatee High School program. Manatee High School has won 5 state titles in its history and Coach Shakir is looking to add to the collection. In March 2009, Yusuf Shakir was named Head Football Coach of his alma mater and perennial state and national power Tallahassee Lincoln High School, thus becoming the first alumni of Lincoln to be named Head Football Coach. At Lincoln, Coach Shakir won 71 games and eight straight district titles. This included the Class 4A state title in 2010 and a runner-up finish in 2012 in Class 7A. Coach Shakir was also the head coach of St. Petersburg Gibbs starting in 2007, until he left two seasons later. Book this course today!
The article is mainly dealing with covid 19 vaccines that has a lot
of conspiracy theories behind. Most of this conspiracy is connected to
the mark of the beast truth in revelation 13:16-18. This mind set has
developed into conspiracy stating that Bill Gates is behind the corona
virus pandemic so that the chip implanting idea will eventuate. The
study was done with the help of reviewing a lot of literature to come
with a conclusion that is fair and helpful for readers to make a right
choice. After analyzing all the literatures through reviewing, the
conclusion was made according to the following. The vaccine is not the
mark of the beast and it is relevant for people to protect themselves
from the covid 19 by taking the two doses. It is also necessary that
each individual to exercise his or her powers to choose whether to take
the dose or not to take the dose. Church leader’s duty is to clarify the
true meaning of revelation 13:16-18 so that people can clearly
understand how it is related or not related to the covid 19 vaccines.
Introduction
The paper was prepaid mainly to address the widely assumption that
covid-19 vaccination had related to the mark of the beast alluded to in
revelation chapter 13:16-18. It has become very challenging for most of
the countries in the pacific to willingly receive the complete dose.
Fiji is the only country with huge population in the pacific that
successfully fully vaccinated 90 % of its population regardless off all
the conspiracy theories. Most of the Melanesian countries in the pacific
such as Solomon Islands, Vanuatu and Papua New Guinea had struggled to
accept the vaccination roll out approved by World Health Organization.
The slow rate in vaccination roll out is mainly caused by the belief
that was rooted down in the prophetic interpretations in revelation 13,
that suggests the vaccine is the mark of the beast. The true meaning of
revelation 13 needs to be exegetically exposed so that a fair analysis
can be done so that all levels of people can understand. The slow roll
out of vaccines in most of the countries have been hindering a lot of
economic activities such as free travel service between the pacific
island countries, and other international flights that attract the
boosting of the economy in the pacific. The slow rolls out of vaccine
also challenged the traditional interpretation of the mark of the beast
in revelation chapter 13, and biblical scholars need to make it clear
for the people. People have well versed with the process that guides
vaccine discovery. They understand that vaccine is a scientific
discovery that was usually discovered 10 years after a virus outbreak
(Graham, 2020). When the discovery of the vaccine was done not even 2
years after the outbreak, people starts to question the genuineness of
the vaccines. Science too had questioned the quick development of the
used vaccine today and people had accessed this information from social
platforms such as face book, histogram, imo, and YouTube. The issue now
is sandwiched between the prophetic interpretation and scientific
discovery. The two existing philosophies have prompt conspiracy theories
that entirely fail the massive vaccination strategy of the world health
organization in the world, and the pacific island countries such as
Solomon Islands, Vanuatu and Papua New Guinea (PNG).
In resolving the uncertain doubt, the article serves to highlight the
possible truth behind the conspiracy theories that hinders people from
receiving the vaccine. Currently in the market, there are different
brand of covid 19 vaccination recommended by the world Health
Organization (WHO) and they have proven worked (Agha, et al., 2020). The
hypothesis of the study is, ‘the vaccine is not the mark of the beast,
but it might be a trial strategy design by system to control the entire
world towards the one world order’. The diversity of the universe is
beyond the control of any superpowers of the world. The United states of
America has intervened a lot in the cold war period in spreading the
ideology of democracy but still few countries had rejected it. Wars,
sport, food, tradition, technology and religion cannot unite the world.
When comes to health, everybody is behind the idea and they accept it. A
lot of people in the world today fear death and they invested heavily
in protecting themselves. The study therefore will try as much as
possible to come up with conclusion that will help each person decide
whether to get the vaccine or not. There is undecided individual who are
confused and did not know what to do. Scientist needs to do a
convincing presentation on the genuineness of the vaccine in a simplest
term for illiterate individual will understand. Theologians needs to do a
presentation that will clearly show a clear distinction between the
vaccine and the mark of the beast. People have their own rights to
decide on their stand in relations to vaccine, but there needs to be a
knowledge presented to them before deciding.
Woodward, (2020) wrote an article entitled “Will the COVID-19 Vaccine
Become the Mark of the Beast?”. He emphasized the interpretation of the
mark of the beast as a literal showcase that will be placed on the
forearms and the four heads according to biblical students. While on the
other hand, the c-19 vaccine will be entering the DNA with a chip that
will be monitored by certain authority and it is a miss-match analogy.
In explanation to the conspiracy theory, he breaks down the bible text
to explain his argument. He suggests that the mark of the beast was
associated with buying or sale. There is nothing as a biological
implantation of chips into the body for tracking as a lot of people
believe in. In regards to the timing of the occurrence of the mark, both
beasts must appear to perform diabolical authority, and there has to be
the full force of worship of the beast before the enforcement of the
mark of the beast will occur. He mentions that another very important
discussion in relation to the end time prophecy is the IBM barcode
scanner that is said to have 666 in it. He further mentions that this
could be the closest analogy to the mark of the beast compared to the
Covid -19 vaccine. He did not rule out that vaccines could be a method
which authorities used in controlling the whole universe. He concludes
that he doubts that the Covid 19 would be the mark of the beast in
revelation 13:16-18.
Thomas & Zhang, (2020) wrote an article on how Covid-19
catalyses’ existing online conspiracy movement. The conspiracy was
rooted down to philanthropist Bill Gates as the person behind the
pandemic. In the US right now, 44% Republicans and 19% Democrats
believed that Bill Gates was linked to a plot to use vaccines as a
pretext to implant microchips into people. The Gates conspiracy
currently was referred to as the ID2020. The main message spread by the
ID2020 conspiracy is that “the vaccines in turn are a cover for
implanting some form of microchip, radio frequency identification (RFID)
chip or other digital tracking device”. The chip was then believed to
be the Mark of the Beast or the mark of Satanic religion. From all the
conspiracy theory, fringe conspiracy media put a modern twist to the
conspiracy by stating that, The ID2020 Alliance, is a digital identity
program that aims to ‘leverage immunization’ as a means of inserting
tiny microchips into people’s bodies. The article has no conclusion to
the conspiracy theories related to the vaccine. There are local
conspiracy and international conspiracy in which the article
highlighted. The authors of the article suggest that there is a tendency
for the conspiracy theories to keep spreading to different audiences
and it will cause a hindrance to the role of vaccination in the entire
universe. Social media has become the platform in which conspiracy
theories spread like a wild wind.
Macpherso, (2005) wrote an article on the interpretation of the ‘Mark
of the Beast’ and explain that the subject of the mark of the beast has
proven elusive and difficult challenge to commentators. Some of the
more futurist interpretation claim that John foresaw a future society
where computer chips are literally placed in one's right hand or
forehead. the article further state that few scholars uphold literal
approach whilst most scholars have s restrict their commentary on the
mark to surveying, without necessarily affirming, the different
suggestions, and instead offer largely spiritual interpretation. The
preterit was also unsuccessful in their effort to any of the events in
the history. The author therefore highlights that he will approach the
Mark of the Beast as nonliteral and nonphysical reading of the mark
itself. He decides to see that mark of the beast as the ‘sign
commandment’ which can be referred to as the ‘anti-Sabbath’. He used the
Old testament background to the mark of the beast and its relationship
to the textual, thematic, and structural evidence within Rev 12-1 5. The
article concludes that mark of the beast functions like a sign
commandment and a direct parody of the Sabbath. The author further state
that the mark of the beast stands as the eschatological sign of
rebellion against God. it is not a literal phenomenon or a biological
implanting of chips in the body.
Pacific island Countries covid 19 vaccination update
The conspiracy theories have been a biggest problem and it really
affects the vaccination roll out in the major countries in the pacific.
The Bar graph above is the vaccination overview of the pacific island
countries with the fully vaccination color code of orange and the 1st
dose color code of blue. From the graph you will see that most of the
Polynesian and Micronesian countries have been corporately adhere to the
importance of being vaccinated to control the covid 19 virus. 76.19% of
the countries in the pacific island region had fully vaccinated above
50% of their entire population. This 76.19 % is made of Polynesian and
Micronesian countries in the pacific and the remaining countries are
Melanesian countries such as Vanuatu, Solomon Islands and Papua New
Guinea. What could be the implication of these findings because what
appears in the graph show the type of people and their response towards
the vaccination. The pacific islands countries should not blame economic
problems in assisting their population get vaccinated. The United State
of America has committed to provide vaccines for the pacific island
countries with the help of building up their economy that the covid 19
pandemic has coursed (Lunday, 2021). Other pacific island countries that
are still under the leadership of the U.S are advantageous to get the
vaccine earlier than other pacific island countries. This may be another
factor of why countries like Palau and American Samoa are advanced in
the vaccine roll out. Fiji has been a model country to the major pacific
island countries to roll out the vaccination with great speed.
Countries like Vanuatu, Solomon Islands and Papua New Guinea have been
very slow in rolling out the vaccination. This is the statistical figure
displaying these three countries’ responses to the vaccination roll
out. We can have assumed that the conspiracy factors could be the major
setback to the rapid roll out of vaccination with other minor factors.
Discussion
Most people in the pacific region have not really taken well to the
truth behind the vaccine. They have been so clouded with the conspiracy
theory of bill gates, their world view of mark of the beast and how the
vaccine comes into place. Everybody is everywhere in relation to the
vaccine, and the most disappointing episode is to see that even health
workers or qualified personnel are undecided to take the vaccine
themselves. To make things even worse is that not all pastors are
aligned in taking the vaccine. A lot of media outlets have been
campaigning against the roll out of the vaccine and it's really
challenging. To further deal with this issue, therefore few more
articles will be reviewed so that a balanced perspective can be seen
before making a conclusion of the topic. The conclusion made will not be
rooted out of personal belief, but it will be the conclusion made out
from reviewing peer reviewed articles. Under the well qualified
scholars, who made thorough studies in the discipline of the need, fair
conclusions can be made. The literature review has decided the framework
of any statement made in the article. Opinions are also given with the
guideline of the materials used.
An article was written by Letšosa (2021), on the subject “What has
the beast’s mark to do with the COVID-19 vaccination, and what is the
role of the church and answering to the Christians?”. The objective of
the article was to develop an interpretation of 666 that could be
relevant to the questions asked and suggest a way forward in embodying
faith in a corona-defined world and beyond. This is the right question
needed to be answered because the health of our people is at stake if
the conspiracy is all at fault and the vaccine is the solution for
today. According to the author's view of the prophetic message in
revelation, he strongly agrees that there is nothing wrong with them.
The problem is with the hermeneutic, With a sound literal grammatical
historical hermeneutic. The author wants to highlight that the million
deaths that were caused by the corona virus is not a small issue. The
challenge is for the pastors and church leaders to reconsider the
importance of the type of message that they are preaching in relation to
the vaccine. Some devoted Christians have resonated their decision
based on their religious dogma, it will be a problem if our messages
have baseless evidence of what we say. This is a greatest challenge for
the church leaders to relook into. The action of the massive
congregation of our various churches depends entirely on the messages
presented behind the pulpit. He did a thorough study into it by
addressing areas such as vaccine and 666 and even he did hermeneutic
study of the mark of the beast. The author concludes that the number
(666) probably served as a warning to the first readers not to succumb
to the pressure of the Roman Empire. He denies mark of the beast linkage
to the vaccine, but sees vaccine as a very brilliant scientific
development that is put in place to address the issue of covid 19. The
Roman empire is seen in the passage as wanting to take the place of God.
He concludes that the article was not written for the reader to get a
vaccination, but it emphasizes the power of making your own decision.
Andrews (2017), wrote a book titled “Identifying the Antichrist” is a
very important exposition that is relevant to understand. He further
states different people and organizations have different views of the
antichrist. The dispensation will see it as the Romans looking for a
future ruler who will appear to rule over the earth, while the
Amillennialist see it as symbolic. Apart from these two views, others
have associate the anti-Christ with some of the powerful leaders of the
earth such as Adolf Hitler, Emperor Nero, friedrich Nietzsche of France,
and recently the radical Islam. He starts with discussing “let him who
have underrating” and the who here refers to “man”. The Greek word for
man is “Anthropos” which signifies the whole of mankind or humanity. He
further state that 666 is the repetition of number six, and number 6
symbolizes imperfection because it is one less than perfection (7).
Therefore, the 666 can refer to one that is opposed to the God movement
or the antichrist. He further states that in order for one to understand
the antichrist, revelation 13:2 is also equally important for unfolding
purposes. He used the text and connecting it to Daniel 7 and there is
numerous beast pop out in the seen. The body of leopard, feet of bear
and mouth of lion. The combination of these three different beast can be
referred to as the roman empire who continuously suppressing the Judah
or the people of God. He further state that the two beast in revelation
13 is the two government powers and they are against Christ.
He then uses bible verse to define antichrist. He quotes from 1 John
2:18 to project the antichrist will be seen at the last hour. The
original context referred to the period in which the 12 disciples are
protecting the Christian congregation from the upcoming great
controversy. He then defines antichrist as deceivers (2John 1:7). The
antichrist is also those who did not believe that Jesus Christ God and
this is the spirit of antichrist (1 John 3:4). The antichrist will also
refer to himself as God or claiming himself God (Matt 24:23-26). The
anti-Christ will also come as the false prophet and they will show great
signs and wonders (Matt 24:4-5). He further states that there are false
Christ and prophets that came before the 70 ce. He strongly believes
that 666 is the identity of an antichrist who denies Jesus as Christ,
denies the father and the son, abandoned the Christian faith and goes
against God and the antichrist is anti-Christian. The author also
suggested that to pinpoint one particular person as the antichrist is a
clear example of misidentifying the anti-Christ. Based on Paul’s writing
(2thes 2:3), the antichrist is made up of doctrinal deception, moral
insensitivity and ethical departure from God’s truth. The antichrist
will persecute those who will follow Jesus as their lord and savior. The
anti-Christ can be seen as the higher Criticism sects who want to
weaken, challenge and undercut Christians confidence in the scripture.
They do not believe in literal antichrist but interpret it as good vs
evil. Further to that, they conclude that literal antichrist is nothing
but a myth. Therefore, the mark of the beast represents a religious
power that goes against God, the religious power that operates alongside
politics.
Salali and Uysal (2020) do a cross-cultural study purposely aiming to
examine the levels of covid 19 vaccine hesitancy, and its association
with belief on the origin of novel coronavirus. They conducted an online
survey in the UK with 1088 participants and 3936 participants in
turkey. They collected information such as those who are willing to be
vaccinated, those who believe in the origin of the novel coronavirus and
several behavioral and demographic predictors such as anxiety, risk
perception and government satisfaction level. The result obtained was
that 31% of the participants in Turkey and 14% in the UK were unsure
whether to take the vaccine or not. 3% for both countries rejected the
vaccine, and 54% of the participants in Turkey and 63% in the UK
believed in the natural origin of the novel coronavirus. The
understanding of the novel coronavirus has then increased the odds of
COVID-19 vaccine acceptance. Based on the result, they conclude that
there is a concerning level of vaccination hesitancy level especially in
turkey. They also suggested that there is a need of communicating to
people of the scientific consensus on the origin of novel coronavirus.
The coronavirus vaccine strategy was not done properly so that people
will accept it. The time frame in which the virus was known to be
outbreak and the development of the vaccine is what makes people
suspicious and come up with many different kinds of conspiracy.
In conclusion, there are several statements I want to make based on
the information gathered. The mark of the beast is not related to the
covid 19 vaccines. The mark of the beast is the religio-political power
that will exercise its power and will persecute the church of God. The
notion that speculated that the vaccine is the mark of the beast is not
true. The mark of the beast cannot be associated with a person, so the
bill gates conspiracy can be ruled. The only one needs to understand is
the vaccine is the normal development in the field of health to counter
viruses that will cause humans to get sick. There have been a lot of
virus outbreaks in the past and scientists develop vaccines to protect
the immune system. From the information gathered, vaccines are good so
that humans will be protected from the virus. Health is very important
so anything that the health authority suggests is of greater importance.
The vaccine is okay so that our immune system will protect us from the
virus. The choice is yours, if you want to live then go and take your
vaccine, but you do not like it, then it’s up to you.
Bibliography
Graham, B. S. (2020). Rapid COVID-19 vaccine development. Science, 1-5.
MACPHERSO, A. (2005). THE MARK OF THE BEAST AS A "SIGN COMMANDMENT"
HE MARK OF THE BEAST AS A "SIGN COMMANDMENT"OF REVELATION 12-14. Andws
Uniumsify Seminary Studies, 267-283.
Woodward, S. D. (n.d.). Will the COVID-19 Vaccine Become the Mark of the Beast?
Agha, R., Iosifidis, C., Al-Jabir, A., Kerwan, A., Khan, M., O'Neill,
N., . . . Sohrabi, C. (2020). World Health Organization declares global
emergency: A review of the 2019 novel coronavirus (COVID-19).
International Journal of Surgery, 71-76.
Andrews, E. D. (2017). Identifying the Anti-Christ. Christian Publishing House.
Haynes, B. F., Corey, L., Fernandes, P., Gilbert, P. B., Hotez, P.
J., Rao, S., . . . Arvin, A. (2020). Prospects for a safe COVID-19
vaccine. SCIENCE TRANSLATIONAL MEDICINE, 1-12.
Letšosa, R. (2021). What has the beast’s mark to do with the COVID-19
vaccination, and what is the role of the church and answering to the
Christians? HTS Teologiese Studies/Theological Studies, 1-8.
Lunday, K. E. (2021). Vaccinate the Pacific. Security Nexus.
Salali, G. D., & Uysal, M. S. (2020). COVID-19 vaccine hesitancy
is associated with beliefs on the origin of the novel coronavirus in the
UK and Turkey. Psychological Medicine, 1-3.
Thomas, E., & Zhang, A. (2020). ID2020, Bill Gates and the Mark
of the Beast: how Covid-19 catalyses existing online conspiracy
movements. COVID-19 DISINFORMATION & SOCIAL MEDIA MANIPULATION
TRENDS, 1-21.
Name: Jackvagg Laeta
email: jackvagglaeta@gmail.com
education : Bachelor of Arts in Theology, Fulton College, Bachelor
Arts , Major in Psychology and Human Resources Management at University
of the South Pacific
Children when placed in the appropriate environment love to
play, so it would be advisable to structure any speed, quickness, and
agility methods and drills in an entertaining format. Young potential
athletes will perform admirably to the liking of the instructor if the
majority of the training is game-like and competitive. Also, some basic
strength training can be included inconspicuously by having the young
athletes learn squatting and lunging techniques during dynamic warm up
drills.
To make the process of learning speed, quickness, and agility drills
productive, it would certainly make sense to instruct all young athletes
on the proper techniques used in running, jumping, and landing
mechanics. You would think that these movements would come natural to
children and not be an issue worth considering, but the genetic make up
and varying growth rates among children would suggest otherwise. We
can't expect a tall and lanky potential basketball or volleyball player
to have the coordination of a potential football running back at a young
age.
The instructor should initially focus on correcting running mechanics
abnormalities and inefficiencies. The athletes must be instructed to
stride consistently with knees tracking the feet while pumping the arms
in coordination with the opposing leg. Several useful drills can be
utilized at this point to accomplish the goal: 1) Marching with knee
drive and arm drive 2) Pushing against a wall while alternately driving
legs 3) Synchronized marching with a partner using a resistance band in
opposing directions (marching speed can be increased until a slow run
is generated). Once a consistent gait is in place, then the concept of
increasing speed can be addressed by using short bursts of speed with an
emphasis placed on knee and foot alignment.
It is crucial that young athletes learn the proper mechanics behind
jumping and landing before addressing the complexities of quickness and
agility. A common weakness exists among youth with regards to an
increased valgus position of the knees upon take-off and landing,
especially among the taller athletes. This weakness stresses the
importance of basic strength training as addressed earlier in the
article and is often the result of weak hip abductors. A key abduction
exercise using resistance bands to strengthen the hip abductors would be
an excellent addition to the proper teaching of the squat and lunge.
Introductory jumping exercises involving quick ankle flexion and a
slight knee bend should be taught along with jumps beginning with a
quarter squat initial drop. Focus should center around proper knee and
foot alignment and arm swing involvement. The instructor should begin
with single jumps and then progress toward multiple jumps in place.
Once multiple jumps are mastered with excellent form, teams can be
assigned and competitive contests between teams can be put into place.
As far as safety is concerned, landing from a jump ranks high on the
list. Many injuries are known to develop from chronic abuse based on
incorrect landing technique. Young athletes must be instructed to land
softly on the balls of their feet with the knees aligning with the feet
and in line with the shoulders. Throughout the jumping drills
performed, an emphasis should be placed on this proper alignment.
Additional drills could involve 1) jumping softly onto a plyometric box
and 2) jumping off of a low plyometric box in an attempt to make a
perfectly aligned soft landing. Reinforcing proper technique can take
place using many repetitions of a near perfect nature. Again, fun
drills can be incorporated into the routine to promote interest and to
stimulate the competitive spirit.
Once safe jumping and landing practices are in place, the athletes
should be ready for quickness and agility work. Acceleration and
deceleration training involves considerable work, so why not make it
fun? Placing fun, competitive drills into practice eliminates the focus
on the hard work output. Partner resistance band training is an
outstanding application toward accomplishing the desired outcome of the
drill. Acceleration, deceleration, and changes in direction can all be
improved upon in both the frontal and sagittal planes of movement. Here
is a list of movement patterns that can be practiced using partner
resistance band training: 1) Running 2) backpedaling 3) lateral slides
4) turn and run 5) lateral stop and sprint 6) lateral stop and backpedal
7) run, stop and lateral slide. All that is required are bands, cones,
and the instructor's imagination.
In addition to partner based training, the use of the agility ladder
provides many useful footwork patterns and creates neuromuscular memory
like no other piece of equipment. Best of all, young athletes love to
work on the agility ladder. It would be practical to start with 4-5
fairly simple drills and to perform them consistently.
It is essential to practice and learn these skills at an early age in
order to provide a safe training environment for future athletes. I
strongly believe that creating the necessary fundamental strength and
technique as applied to the development of speed, quickness, and agility
will prevent future injuries and provide the foundation for superior
athletic performance.
Neal Putt is a certified strength and conditioning
specialist with the National Strength and Conditioning Association who
also possesses degrees in Biology and Nutrition. Learn more...
Learn what it takes to consistently break one of the toughest scoring barriers in golf.
AJ Bonar presents everything that you will need to know to become a better golfer and start breaking 90 every time you play. Among the topics covered are: putting, chipping, the 135 yard shot and golf rules and etiquette. This comprehensive video is an excellent resource for players of all abilities. (Continued below.....)
The Coach
AJ Bonar has revolutionized the way to a better golf game through his years of experience as: Head Teaching Professional, AJ Golf School; Teaching professional for players on the PGA, LPGA, and Buy.com tours; Contributing editor to numerous Golf Magazines; 12 years as Golf Director of the San Diego Golf Academy; and eight years as a Division I NCAA Golf Coach at the Bowling Green University. Book this course...
The muscles of the abdomen, back and pelvis compose the
body's core. These large muscles are responsible for balance and support
since they are located near in the vicinity of your center of gravity.
In order for it to function well, these muscles should be strengthened.
When you have a strong core, you are able to lift objects with ease,
walk or run without falling or stumbling, have a good posture and are
generally able to hold your body up for long periods of time without
tiring. A powerful core also allows you to perform your workouts longer,
allowing you to gain more from your regimen. With a well-developed
core, you can exercise without fear of injury or strain. (Continued below.....)
The twists keep coming at ya' Athletes and Warriors!
We continue to scour the interwebs and beyond to find you the best, science backed fitness/strength and information on Earth!
(...Continued....) A weak core, on the other hand, poses a lot of problems. It is the
usual culprit behind poor posture and hunched shoulders that lead to all
sorts of pains and aches in both the upper and lower backs. Individuals
with frail core muscles are more susceptible to injury and strain when
performing workouts or even in their daily activities. They easily slip
and stumble, injuring themselves in the process.
To develop strong abdominal, back and hip muscles, you need to
perform core strength workouts. While these muscles are fairly large
compared to the other muscles in your body, they still need time to rest
and recover so they grow strong. Thus, you should do core strength
exercises no more than three times a week on alternate days. Also, if
you are performing bodyweight exercises for core strength, strive to do
twenty repetitions. If you have added weights to your routine, strive
only for 15 repetitions.
You can do crunches, sit-ups and leg lifts to strengthen your abs. If
you want to incorporate weight training into your routine, you can do
squats using dumbbells or do dumbbell rows. Mountain climbers and
Russian twists are also good core strength workouts that develop
abdominal strength.
Bicycle kicks, leg rolls, burpees, flutter kicks and planks are great
hip exercises that develop strength and flexibility. When done on a
Swiss ball or stability ball, the pelvic muscles as well as the leg
muscles become even more engaged, challenging the body to develop
balance and a wide range of motion. Strong hips are important since they
give the body stability, especially in the performance of such
high-impact exercises as running and other cardiovascular exercises.
Aside from balance and stability, strong hip muscles also enhance your
speed.
Core strength workouts for the back involve both the upper and lower
back muscles. The muscles that need to be worked out include the
trapezius muscles, latissimus dorsi and the other muscles that join the
upper and lower back that of the rest of the body, particularly the
neck, shoulders and hips. This is because these erector muscles allow
you to lean back without breaking your spine. When the back is
neglected, muscular imbalance develops and chronic back pain results.
Some of the common exercises for a stronger back include bent-over rows
with dumbbells, lat pulldowns and Superman exercises.
Last but not least, check out this Shakeology review and find out about the number 1 method to get fit from home. Also, don't forget to read this article called "P90X before and after pictures".
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