You've probably heard this a thousand times; a chain is only as strong as its weakest link. It is even more relevant when we speak of the human body. As a trainers who trains more than 40 hours a week, I can tell you that although everyone one has different weak links, their are some that are very common. Amongst those, there are the glutes (your butt) and the lower abs (especially in women). In order to achieve great results with my clients, I have become an pro at developing the glutes and lower abs. So here are a few facts that might help you develop strong and beautiful glutes and lower abs.
Glutes and Lower Abs Work Together
If you've ever changed tires on your car, you know that the easiest way to loosen your bolts is to use a four-way lug nut wrench. You can then apply opposing forces at the same time by pushing one side and pulling the other. These opposing forces work together to create more force. This is called a force couple. The glutes and lower abs work in a force couple to tilt the pelvis back. - To make sure you understand what tilting the pelvis back (posterior pelvic tilt) means, just imagine your pelvis (hip girdle) is a big bowl of water; you'd want to poor the water to the back. - A posterior pelvic tilt will help stabilize your low back against your arms and legs that try to extend your back. Keeping your back in the correct posture will therefore increase your force output for the arms and legs and lower your risk of injury.
Glutes and Lower Abs are Essential for a Strong Core (back pain)
As I explained before, they glutes and lower abs force couple are essential to stabilize the back. If these muscles aren't properly functioning (which is the case in most people), this means that your back is constantly under pressure because it does not function from the right posture. Strong lower abs and glutes will therefore greatly reduce your risk of back injury of pain and might even help you alleviate or eliminate the pain in your back, if you already have some.
Glutes are the Strongest Muscles in Your Body
Not so many people know this, but your glutes are actually the strongest muscles in your body! If it's the strongest, it has to be very important. Yet most peoples glutes are either not firing at all or a just very weak compared to the other muscles of the lower body, especially the quads. This is probably due in most part to sitting down on a chair for 8 hours a day. Getting your glutes strong will without any doubt greatly increase your speed, power and stability.
Glutes are Often Inactive
This as already been mentioned, but again I must insist on this fact. If your glutes aren't properly working, you will without any doubt eventually have some sort of chronic pain and you will never perform to your ultimate performance level. Activating the glutes can simply be done by lying face down with your knee bent at 90 degrees; you must then push your heel straight up towards the ceiling. Make sure you are not using your low back; you want to push your thigh off the ground, but your hips must stay on the ground. You must also be certain that your glutes are actually activating. Palpate your glutes and if your don't feel them contracting really hard, try tapping or palpating them whill lifting your heel to the ceiling.
Jogging Doesn't Develop Great Glutes
This is one of the most popular myths. Glutes are fast twitch muscles, which means that long endurance activities such as jogging will not develop your glutes as needed. In fact it might even create a bigger imbalance between your quads and your glutes. Glutes are designed essentially for sprinting and jumping. Of course it is not safe for anyone to do this, like beginners or people with chronic pain, but keep that in mind. If sprinting or jumping isn't an option for you (because it isn't for a lot of people) you can focus on hypertrophy training, between 8 to 12 reps at a moderate intensity. To hit the glutes even more, focus on pushing from the heels, rather than from the toes.
Great Glute Exercises
Step Up
Sumo Deadlift
Squat
Floor Hip Extensions - keeping a posterior pelvic tilt at all times greatly increase glute activation
Side Lateral Leg Raise - do not move the hips during the movement
Lower Abs are Often Inactive
Just like the glutes, the lower abs are very often inactive. This can be due also to long periods of time spent seated, but I would say that the two biggest reasons that lower abs are functioning are bad nutrition and/or scars; this shuts down the muscles which quickly become very weak. To learn how to get your lower abs working, check out How to Work Lower Abs [http://devynecode.com/2008/10/21/how-to-work-lower-abs-to-improve-performance-in-your-sport/] to Improve Performance.
Lower Abs Lose their Job to the Hip Flexors - Leg Raises Don't Necessarily Work Your Lower Abs
If your lower abs aren't functioning properly, the hip flexors will override the message from your brain telling it to work. So doing leg raises without good lower abs coordination will only work your hip flexors and your upper abs (which need to compensate for the lower abs, even though it isn't their function). You therefore create a bigger imbalance every time and create a lot of torque on your spine, greatly increasing your risk of back pain and injury.
Great Lower Abs Exercises - you must absolutely master all coordination exercises before attempting these
Lower Abs Hip Raise
Reverse Crunch
Hanging Reverse Crunch
V-Up
Putting a lot of emphasis on glutes and lower abs will greatly improve your performance level by increasing your stability, your ability to produce force in your arms and legs, your speed and your power, while drastically decreasing your risk of injury.
Enjoy Ultimate Performance!
Andrew DeVyne
Andrew DeVyne is a personal trainer and an athletic development coach who specializes in performance enhancement, whether you are a beginner who never trained or an advanced professional athlete. He will make sure you achieve your ultimate performance level. To ask questions or receive weekly articles, exercises and nutrition tips for FREE, visit [http://www.devynecode.com]
If I have my Guard Card, what are the necessary steps of obtaining a fire arms license?
I live in the state of CA.
I am 20 years old.
I have my guard card for my security job. I am wondering if I can obtain a fire arms license to legally own a pistol.
You can obtain an exposed firearms permit to work as an armed Security Officer as long as your over over 18 years of age. I know this for a fact because I've trained thousands of California Security Officers in firearms. The tricky part is that you can't legally own a pistol in California unless your over 21 or younger. But you can legally posses a pistol if your 18 or older that is not yours for example your parents loan you their gun for work, or your employer provides the firearm.
Christina Firing Masterpiece Arms MPA-10 .45ACP Pistol
Active Duty Military and Military Veteran Communities
EXECUTIVE SUMMARY
Decompression
War Zone - - - - - - - Zone - - - - - - - - Home Zone
War may be Hell. Coming home does not have to be worse!
Farm Hands’ executive director, Robert Bornt, MFT, has successfully developed and demonstrated a non-traditional model-of-care to combat “Combat Operational Stress” and the resulting injury clinically diagnosed as “PTSD”. The effects of untreated PTSD are now known to be creating rampant chaos for members of our military and veteran communities!
Mr. Bornt, a 3rd generation farmer and psychotherapist, has utilized ongoing advice to continually evolve the model-of-care. Mentors include Drs. Panksepp and Van Der Kolk - leading neuroscientists specializing in trauma treatment, collaborative veteran healthcare agencies, Marine Chaplains, a Marine Corps Major General, active duty Marine COs, NCOs, and OIF/OEF warriors themselves. These are the Marines who have recently returned from Iraq and Afghanistan.
The model includes “The Triage Method” therapeutic process as the foundation for activities in an emotional safe, reorienting environment. Activities provide what current neuroscience research defines as the critical components of trauma treatment; rest for the warrior’s primary nervous system, development of intrinsic trust, and the regeneration of a sense of purpose through education and productivity.
A 2008 study by the think tank RAND estimates 19% of our current warriors have possible brain injury (TBI) with nearly 20% affected by PTSD. And, according to RAND 57% of those with probable TBI or PTSD have not been evaluated by a physician.
The relationship between the effects of war and long-deployment trauma, and suicide, homelessness and long-term mental suffering is well documented. The current rate of military and veteran suicide, divorce, social violence and addictionis escalating. Most importantly, current systems of care are shown to be overwhelmed, inefficient and lacking funding - leaving thousands of individuals and families at risk to long term, needless suffering.
The model-of-care has been successfully demonstrated with over 60 Marines, veterans and military families at the current program called Operation Recovery. The model-of-care is now positioned to expand and serve hundreds of active duty, veterans and their families through a financially sustainable program called, The Common Ground Organic Farm and Veteran Cooperative. Mr. Bornt has a lease-option and an opportunity to purchase the ideal property for the expansion – a 70-acre farm with existing residences and infrastructure within 40 miles of downtown San Diego and 28 miles from Camp Pendleton.
The potential of the veteran farm cooperative has generated collaborative interest from Camp Pendleton Marine Corps command and Chaplains, Balboa Hospital ASYMCA, Alliant University, Palomar Collage, the VA PTSD clinic and many other local and national veteran service agencies. The farm will provide a safe, familiar decompression zone, immediate veteran employment, veteran short-term housing, and peer-to-peer treatment training and veteran micro-enterprise development.
These micro-enterprises will be veteran designed and implemented for their benefit and the benefit of the community. The farm is ideal for the development of special programs for other groups, which might benefit in the serene environment. For example: Horse Wisdom and Ivy Ranch are both collaborating horse therapy programs that work with Wounded Warriors, autistic and handicapped children. Veterans will assist in implementing and managing their program outreach at the Common Ground Farm. With adequate collaboration veterans might design and manage many other day or weekend camp style programs for disadvantaged children and their caregivers. The farm’s production and (proposed) commercial kitchen capacity might provide meals for the needy or special delivery programs, and food/nutrition education and training. The possibilities are expandable through community collaboration – once the farm is secured!
Structurally, the veteran farm cooperative offers an opportunity for the community to invest in “Supporting our Troops” where the investment creates an ongoing business potential for the re-generation of capital for veteran programs. The veterans will gain experience and build self-potential by giving back to the community through micro-enterprises. Corporations and community organizations can expand their community giving by sponsoring the veteran micro-enterprises!
This includes an opportunity to purchase prime real estate in the center of an upscale, incorporated North San Diego County community. The property has a recent bank appraisal of $6,400,000 and may have lucrative future development potential.
Creative financing of the purchase could collateralize and finance the for-profit business and veteran service programs. The farm business requires a “seed money” investment of $250,000. The farm plan is to capitalize on the production and sale of fresh organic farm produce and protein (meat, fish and eggs) in the rapidly expanding “Local Harvest” direct-to-consumer market. Direct distribution - centered on a “Support your Veteran” campaign, has the potential to generate significant profitability for the business.
Once on the ground with activities, the plan is to generate $80,000 from corporate sponsors to initiate the development of veteran micro-enterprise education and training. This program is expected to secure the potential for government grant and contract awards specifically for the non-profit’s programs of veteran re-integration, job/career development, and housing and treatment. These grants and contracts are potentially worth several million dollars over the next five years.
Projections are for the for-profit farm business to show profitability within the first 15 months with net earnings of $587,000. Three-year estimates are to realize over $2.7 million dollars in net earnings from a combined (for-profit & non-profit) income of $7.7 million. This potential is delineated in the pro forma and business plan.
The project requires an immediate source of $60,000 to secure the lease/purchase option. Once on the ground and operational (limited) the capital and credit to purchase the 65-acre property for - approximately $6,400,000 will be secured through extensive collaborations.
The farm business requires a total of $250,000 to initiate full production activities. Complete business plan and pro forma are available and show income over the first 15 months to cover payments on this business loan.
Once operational the micro-enterprises aspect requires corporate sponsorship for up to six veteran micro-enterprises. Funding is expected to be part of the veteran’s business development education and training.
The extended veteran service programs require up to $1,000,000 in operational funding for the development of an outreach and intervention program. This money is expected to come from government grants and contracts once farm and service activities are on the ground. A complete Veteran Program proposal & pro forma are available.
Your support is critical. Please consider joining our efforts to fund and organize the Common Ground Farm and it many programs. Hundreds of active duty military, military veterans, and their families have the opportunity to participate in treatment for war related stress, PTSD and their expression. Plus, mental health professionals from the community of veteran service providers will have the opportunity to gain training in PTSD treatment. Together, they can support additional warriors in the field and families in their home communities.
Your contribution has long-term national potential!
Contact:
Robert K. Bornt, MFT
Executive Director
Farm Hands, Inc. - a California 501 (C)(3) non-profit corporation
Tax-deductible to a 501 (C)(3) non-profit – Farm Hands, Inc. Ein # 33-0786733
About the Author
Psychotherapist / farmer
If someone is a marine veteran, and served in war, do they receive an ongoing income when returning home?
And can they get school paid for?
Yes you receive money for college.
If you retire from the USMC then you will receive money after you get out. A regular Marine who just serves a few years and sees combat who is not injured while there will not receive any money once he leaves the USMC.
Some people think that tow hitch receivers are there to receive
the hitch for towing. To them, the receiver without the hitch is
a vacant space preferably with an unassuming cover over it to
keep out dust and dirt. Other people see the gap as an
opportunity for creative expression.
Now, the dark horse of towing is hardly likely to express
himself on a tow hitch cover. This man is a mystery, and the
black rubber plug protecting his receiver is an enigmatic
reflection of that. What do you know about a man with a black
rubber tow hitch cover? Nothing. And he likes it that way. This
man keeps to himself at tailgaters. It is hard to tell which
team he supports, if he does, in fact, support any.
This man will not be invited to join the festive bunch of team
supporters good naturedly fighting over whose collegiate hitch
receiver cover is the triumphant one. Now, collegiate hitch
covers, at around $20 each, offer more variety than you would
ordinarily imagine. There are the classic team names on plain
black enamel backing for the college team supporter who likes
clean lines and will one day live in a sparsely furnished loft
in a sophisticated urban environment.
Then there are the college logos in raised three-dimensional
designs that portray the team animal in an intense splash of
color against a heavy metal or pewter background. Tailgaters
with these logos are unabashedly competitive. They thrive on it.
They search for receiver covers that are as provocative as
possible and guaranteed to lure the ill-fated competition out of
its lair.
Tailgaters with military hitch receiver covers form an orderly
group on the far side of the parking lot, well away from the
college rabble-rousers. These vehicle owners are comfortable
around authority, precision and order in any form. Their
receiver hitch covers portray their air force, marines, army or
navy loyalties without beating around the bush.
They're straightforward, dependable types who like hitch covers
that are constructed out of durable materials symbolizing the
qualities central to their beliefs. Military hitch covers are
designed for maximum strength and usability out of non-corrosive
metal alloys with a weather hardened enamel colorfill. They are Well Made and serious and have little in common with a
neighboring group of tailgaters.
This group is comprised of strong individualists that believe
that their tow hitch covers should reflect their convictions as
well as attract attention. Their hitch covers are all completely
different. Some portray chrome eagles in flight, others sinister
skulls with eyes that light up. There are mythical creatures
like dragons, cobras and emblems like the solid Maltese cross.
Another group of tailgaters take rugged individualism a step
further. They never buy anything from the regular outlets. Their
hand crafted tow hitches have 'custom' written all over them in
invisible letters. Typically they are happy to pay more for the
privilege of being truly unique. Some hitch covers bear
photographs of loved ones, company logos or favorite phrases in
personalized lettering, colors and designs. Others are molded
out of superior quality chrome and shaped into graceful animals
caught in motion. There is the image of the delightful, askew
outhouse with tethered horse dressing up a receiver hitch as
well as an elegant sailboat in full sail, and bull riders,
cowboy hats and numerous others.
Hitch receiver covers attract attention so it's worth the extra
money to buy the locking device that stops them from wandering.
As fashion statements go they don't cost as much as other
attention getting methods. Most quality covers made of aluminum,
cast iron or metal alloy are available for anything from $20 to
$30 with the truly classy ones out of almost indestructible
steel coming in at just under $50.
The space marines i want to use are the tactical squad as i happened to have some left over from my old space marine army when i started making my chaos one. Also could i use a standard Space Marine Rhino i have modified to look chaos?
The Civil War weapons were essentially brought into utilization when the Union and the Confederate troops went to the first ever modern war in history during the period 1861-1865.
The civil war weapons may be distinguished into artillery, small arms, Minnie ball and edged weapons to boot. In the artillery group, came those weapons which were larger than the smaller arms. Basically, the two types of cannons were used in the war, the first was the riled cannon and the second was the smooth bored cannon. The artillery used during the civil war showed classification on the basis of siege artillery and the tactical deployment (including sea coast and the field).
A smoothbore two pounded gun, Napoleon, was the best artillery (the first to show in 1857) among the civil war weapons. It was light and portable and most effective at 250 yards. The Ordnance and the Parrot rifles were the most used rifled guns. They had a better and a more accurate range (up to 2300 yards). Dahlgren and Rodman smoothbores were the highly powerful (a 2000 yard range) and were able to target 45 and 90 pounds respectively. Canister projectiles, solid mast and shell were other artillery used.
A small arm category comprised arms smaller than the usual cannon (like muskets). They were the handguns (including pistols and revolvers, short barreled rifles, carbines, shoulder guns (containing spiral grooves on the inner surface) and muskets that were smoothbore. The muzzle loading firearm called the Ferry Rifle and the spring field Musket was used by both the sides engaged in the war. The Civil War rifled Musket was the most accurate with a large range in the form of a direct frontal deadly assault. Lightweight Spencer carbine, Sharps Carbine, Colt revolver, Remington New Model and Star Army Percussion, English Enfield Rile and the French Le Mat revolver were other small arms used as the civil war weapons.
The Minnie ball (first developed by the French Captain in 1848) was a hollow bullet that can be easily rammed into the bore and thus not only revolutionized the civil warfare but also caused the widespread deaths. Long distance targets were suddenly within the reach and it was a real leap forward in the civil war weapons advancement.
In the edged weapons category, came the lancer, pikes, Bowie knives, short swords, sabers and bayonets. Sabers were the cavalry swords. Bayonet attacks were also common. The other famous civil war weapons were the Ketchum grenades and the Gatling gun. So, the American civil war weapons proved to be a big leap in all the categories of the weapons. Not only were the weapons made deadlier, their high standards of more accurate range, speed, better range and easier delivery were the key features that clicked in making the weapons cause more deaths and destruction.
Candis Reade is an accomplished niche website developer and author.
To learn more about civil war weapons [http://civilwarlandmarks.info/civil-war-weapons], please visit Civil War Landmarks [http://civilwarlandmarks.info] for current articles and discussions.
How to get into the Tactical Assault Group SASR?
I am 17 years old wishing to joing the SASR i am very, very fit and how do i go about joining it.......
Where do i go abouts joining?
Training Requirements?
Age? Type of LIfe they have?
60 Pushups
100 Situps
10 Heaves
2.4km Run (Patrol Order 7kg/ Runners) 11.30 min
Run-Jump-Dodge test (Patrol order) 50 sec
Swim 400m (DPCU & Runners) 18 min
Tread water 2 min
15km Endurance march (21kg Pack, 7kg Webbing, rifle) 2hrs 20 min
18 min.
Their life's not easy, most of the day you'll be bored in crappy conditions and want to quit. But you have a duty if you enlist and you can't turn back.
US $46.99
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