Archive for October, 2009

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Strength Training Develops Solid Softball Players

Saturday, October 17th, 2009

Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.


Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.


A proper softball strength training routine will include an exercise for each muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each exercise should be performed 8-12 times for 1-3 sets.


Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses. Below is a list of sample exercises for the commonly used muscles in softball. There are many other exercises you could perform, but this will provide a starting point.


Quadriceps- Squats, One-Legged Squats, Jump Squats


Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball


Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze


Obliques- Oblique Crunch on Ball


Rectus Abdominis- Ball Crunch, 180 Ball Crunch


Erector Spinae- Plank Pose


Deltoids- Shoulder Press, Military Press


Pectoralis Major- Chest Fly, Chest Press, Push ups


Latissimus Dorsi- Bent Over Row, Reverse Fly


Triceps- Overhead Extensions, Skull crushers


Biceps- Bicep Curl, Hammer Curl


A powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.

Lynn Vandyke
http://www.articlesbase.com/fitness-articles/strength-training-develops-solid-softball-players-3934.html

Posted in jump training | No Comments »

Strength Training Develops Solid Softball Players

Saturday, October 17th, 2009

Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.


Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.


A proper softball strength training routine will include an exercise for each muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each exercise should be performed 8-12 times for 1-3 sets.


Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the strength training program progresses. Below is a list of sample exercises for the commonly used muscles in softball. There are many other exercises you could perform, but this will provide a starting point.


Quadriceps- Squats, One-Legged Squats, Jump Squats


Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball


Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze


Obliques- Oblique Crunch on Ball


Rectus Abdominis- Ball Crunch, 180 Ball Crunch


Erector Spinae- Plank Pose


Deltoids- Shoulder Press, Military Press


Pectoralis Major- Chest Fly, Chest Press, Push ups


Latissimus Dorsi- Bent Over Row, Reverse Fly


Triceps- Overhead Extensions, Skull crushers


Biceps- Bicep Curl, Hammer Curl


A powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.

Lynn Vandyke
http://www.articlesbase.com/fitness-articles/strength-training-develops-solid-softball-players-3934.html

Posted in jump training | No Comments »

Lower Abdominal Exercises For Women – Improve Your Posture With Exercise

Saturday, October 17th, 2009

Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways – for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises – however, the lower abs are often overlooked.

By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available – however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.

Effective Lower Abs Exercises For Beginners

Lying Leg Raises – Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.

Reverse Crunch – Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest – hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets.

Leg Lifts Are More Advanced Exercises For Lower Abs

First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise – without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.

Important Notes For All Abs Exercises

• Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.

• Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.

• Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.

• Always keep your spine, neck, head and shoulder in alignment to prevent strains.

• When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.

Julia Mahler
http://www.articlesbase.com/health-articles/lower-abdominal-exercises-for-women-improve-your-posture-with-exercise-22324.html

Posted in Increase Vertical | No Comments »

Lower Abdominal Exercises For Women – Improve Your Posture With Exercise

Saturday, October 17th, 2009

Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways – for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises – however, the lower abs are often overlooked.

By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available – however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.

Effective Lower Abs Exercises For Beginners

Lying Leg Raises – Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.

Reverse Crunch – Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest – hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets.

Leg Lifts Are More Advanced Exercises For Lower Abs

First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise – without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.

Important Notes For All Abs Exercises

• Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.

• Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.

• Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.

• Always keep your spine, neck, head and shoulder in alignment to prevent strains.

• When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.

Julia Mahler
http://www.articlesbase.com/health-articles/lower-abdominal-exercises-for-women-improve-your-posture-with-exercise-22324.html

Posted in Increase Vertical | No Comments »

Make Your Flower Borders the Envy of the Neighborhood

Saturday, October 17th, 2009

Borders, as one sees in the pictures of the great country homes and gardens in England, are often a work of considerable art, painted with flowers.Often the borders there run 200 feet or more in length to 20 feet or more in width. Also, they are quite labor intensive, what with all the deadheading, cutting back, and weeding.

However, this is no reason for you to be without a mixed border or two of manageable proportions. A mixed border may have grasses, annuals, perennials, groundcovers, vines, shrubs, roses, or small trees in any combination.

Perennials are considered the mainstay of the mixed borders. Though some are short-lived, most live for years increasing in number. Each winter they die down, then spring comes and up they spring. Some bloom just once and briefly, while others may bloom, if dead-headed (removing the spent flowers), for months and months. Although there are perennials you never disturb, for example – peonies; most, however, need dividing every few years.

If you only have one mixed border, you probably would like to have flowers throughout the growing season. Choose plants that are lovely for more than just a week or two. If there are any gaps (no blooms) in the border, you can fill in with

annuals or other flowering plants in pots. Flowering shrubs and remontant (repeat blooming) roses add color to the background.

The border should be at least 10 feet wide. The plants should be planted in drifts of odd numbers . The plants should vary in height from low to high. To keep the border from looking like a stairway to heaven , vary a few drifts throughout the border with a drift of shorter plants in back and a drift or two of taller plants in front.

You may have borders using all types of color schemes. If you have 2 borders, you may choose to have one border of cool colors, and one border of hot colors. You may also have the border begin with cool colors and gradually increase the intensity of color until the other end has hot colors. Some people enjoy doing their borders with

just one color, using different shades and tints. Some are happy with using two colors of which they may be two complementary colors, such as red and orange, or contrasting colors, such as red and green.

Many people use three or more colors. Using color is a tricky thing with plants, particularly if you use different seasonal color schemes. Out of the blue two plants that are neighbors and should not bloom at the same time all of a sudden clash, because of strange weather. Use color to achieve unity. At the same time, shake things up a bit to create tension. This is a fine line. But all borders need a touch of pizazz to arrouse your neighbors’ envy to shades of green.

August Holcombe
http://www.articlesbase.com/gardening-articles/make-your-flower-borders-the-envy-of-the-neighborhood-140644.html

Posted in Increase Height | No Comments »

Make Your Flower Borders the Envy of the Neighborhood

Saturday, October 17th, 2009

Borders, as one sees in the pictures of the great country homes and gardens in England, are often a work of considerable art, painted with flowers.Often the borders there run 200 feet or more in length to 20 feet or more in width. Also, they are quite labor intensive, what with all the deadheading, cutting back, and weeding.

However, this is no reason for you to be without a mixed border or two of manageable proportions. A mixed border may have grasses, annuals, perennials, groundcovers, vines, shrubs, roses, or small trees in any combination.

Perennials are considered the mainstay of the mixed borders. Though some are short-lived, most live for years increasing in number. Each winter they die down, then spring comes and up they spring. Some bloom just once and briefly, while others may bloom, if dead-headed (removing the spent flowers), for months and months. Although there are perennials you never disturb, for example – peonies; most, however, need dividing every few years.

If you only have one mixed border, you probably would like to have flowers throughout the growing season. Choose plants that are lovely for more than just a week or two. If there are any gaps (no blooms) in the border, you can fill in with

annuals or other flowering plants in pots. Flowering shrubs and remontant (repeat blooming) roses add color to the background.

The border should be at least 10 feet wide. The plants should be planted in drifts of odd numbers . The plants should vary in height from low to high. To keep the border from looking like a stairway to heaven , vary a few drifts throughout the border with a drift of shorter plants in back and a drift or two of taller plants in front.

You may have borders using all types of color schemes. If you have 2 borders, you may choose to have one border of cool colors, and one border of hot colors. You may also have the border begin with cool colors and gradually increase the intensity of color until the other end has hot colors. Some people enjoy doing their borders with

just one color, using different shades and tints. Some are happy with using two colors of which they may be two complementary colors, such as red and orange, or contrasting colors, such as red and green.

Many people use three or more colors. Using color is a tricky thing with plants, particularly if you use different seasonal color schemes. Out of the blue two plants that are neighbors and should not bloom at the same time all of a sudden clash, because of strange weather. Use color to achieve unity. At the same time, shake things up a bit to create tension. This is a fine line. But all borders need a touch of pizazz to arrouse your neighbors’ envy to shades of green.

August Holcombe
http://www.articlesbase.com/gardening-articles/make-your-flower-borders-the-envy-of-the-neighborhood-140644.html

Posted in Increase Height | No Comments »

Need To Know Puppy Training Techniques

Friday, October 16th, 2009

“Stay” needs considerable practice when training your puppy. You can teach him to stay either seated or lying down. By repeated practice, say “Stay,” walking away, and acting shocked if he rises and follows. Take him back and go through it again.

Always, of course, return to praise him mightily when he has “stayed” for even a few brief seconds. Gradually lengthen the time. You can perfect this obedience command while moving about at housework or in a cellar workshop; it needn’t take too much time after the idea has been implanted.

Your dog should also learn to walk on a leash without pulling; the command “Heel” is often used here. As with “Stay,” practice makes perfect. He should also be taught some signal to use when he wants to go out. The appropriate bark for speak means he will let you know, if you do not see him at the door, that he needs to go out.

He should learn not to jump on people, and having him “Sit” as a new friend approaches will control his enthusiasm. He also should not bark and dash forward at anyone, even a suspected interloper, until given a command. He should not be allowed on furniture, unless you permit him on one special chair; he also should not beg for food at the table, although here it is often the family that must be trained, not the dog!

You should see that he is not allowed to wander the neighborhood, making a nuisance of himself, and that he never runs loose in the street. The dog should not go off your premises without being on a leash.

Everything you teach him to do or not to do will help at some time, If the leash breaks or he gets outdoors without a collar, obeying your call may save his life. An owner of obedience-trained spaniels once failed to close her house door when she went to cross the street to her car.

Looking back, she saw to her horror two eager little fellows loping down the front steps – and an automobile coming down the street. She called “Down!” raising her arm in the obedience-taught gesture. Instantly, the little things dropped flat, and the car whizzed past between them and their mistress.

Not till she called “Come!” did they rise and trot happily to her. Obedience training won’t “make a robot” of your dog. It certainly will make a better citizen of him – and who knows? – of you. That’s all we could ask, isn’t it?

Daniel Millions
http://www.articlesbase.com/pets-articles/need-to-know-puppy-training-techniques-124070.html

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Hurricane Shutters – Different Shutter Types Reviewed

Friday, October 16th, 2009

After an extremely busy Hurricane Season 2005, and all the devastation that resulted, protecting your home from hurricanes has never been more paramount. Over the years, hurricane shutters have advanced tremendously in their design and practicality. The cost for shutters has remained fairly consistent despite the rising cost of aluminum in the world markets. After Katrina, Wilma, and Rita roared through the Gulf region, the demand for hurricane protection products has skyrocketed. There are basically five different forms of hurricane protection products: Storm Panels, Accordion Shutters, Roll-Down Shutters, Hurricane Tint Window Film, and Impact-Resistant Glass.

Removable Storm Panels provide the most cost-effective protection against the violent ravages of Hurricanes and Tropical Storms. Their rock-solid durability and easy set-up makes Storm Panels an absolute necessity anywhere storms and hurricanes threaten the safety of your property. .050″ and .063″ aluminum storm panels, as well as our 20-gauge galvanized steel panels, have been engineered to meet the most stringent wind codes in the country and have been reviewed and accepted by the Miami-Dade County product control division. These panels are designed to slip into an upper header track and fasten to a lower track with washer-based wing nuts. The tracks are available in a white or bronze finish. The panels can be removed from the tracks and can be easily stored in your garage or shed. Panels can also be attached directly to the wall without tracks by concrete anchor and stainless steel screws.

If you looking for the best combination of affordability, protection, and easy-of-use, Accordion Shutters are the right solution for your home or business. They offer durable life-time protection and are proven to increase the market value of your home or business. Whether you needs are residential or commercial, custom-designed and professionally installed shutter systems will keep you protected for years to come. Accordion Shutters are not only perfect for windows and doors, but also for securing patios, balconies, terraces, and storefronts, which have large expanses. They are attractive and easy to operate, and can be installed in any length because they do not require reinforcement with vertical braces or supports. Accordions feature specially engineered, heavy-duty nylon wheels, which enable our shutters to open and close with ease. Accordion Shutters are constructed of heavy-gauge, extruded aluminum panels. They lock securely for maximum protection against storms, high-winds, and forcible entry. Accordion shutters have been engineered to meet the most stringent wind codes in the country and have been reviewed and accepted by the Miami-Dade County product control division.

Roll Down shutters provide the ultimate in security and storm protection for your home or business. Roll-down shutter systems come with a smooth, manual crank or can be upgraded to the fully synchronized electric motor drive for maintenance-free operation. Roll-down shutters offer an elegant design solution with minimal visual impact. Rolling shutters are constructed of the finest grade of aluminum for maximum impact resistance and durability. Specially designed roll-down shutters provide maximum strength and insulation from sun, storm, heat, noise, and weather extremes. The reinforced track system provides strength and maximum shutter width. They are specially designed and engineered to blend with and compliment your home or business. Our roll-down shutters add substantial value to your home or business and pay for themselves through more efficient heating and cooling of your rooms. Roll-down shutters have been engineered to meet the most stringent wind codes in the country and have been reviewed and accepted by the Miami-Dade County product control division.

If you are evaluating replacement windows for your home or business or in the design stage of a new construction project, impact windows are your perfect solution to provide effortless hurricane protection. They come in a wide-variety of options in fame colors, glazing, and tint. You can customize your windows to compliment your existing architecture. These windows combine heavy-duty aluminum frames with impact resistant glass. A special silicone glazing process keeps the glass from shattering. Although the glass may crack on impact the inner-layer keeps the glass intact preventing debris from entering your home or business. Windows and doors with aluminum frames have Miami-Dade Notice of Acceptance, qualifying them for use in Miami-Dade and Broward Counties. This remarkable product also provides protection to your draperies, rugs, and furniture from the sun’s damaging UV rays. Impact resistance glass reduces outside sound and traffic noise enhancing the serenity of your home. The same impact resistant glass and heavy-duty construction that keeps flying objects out of your home during a hurricane, also provides deterrence to thieves and vandals.

Whether your are opt for storm panels, accordions, impact glass, roll-downs or hurricane film, you are sure to make your home a more safe and secure dwelling with hurricane shutters. They will protect your home for years to come and will add value to your home.

Jeff Contaldo
http://www.articlesbase.com/home-improvement-articles/hurricane-shutters-different-shutter-types-reviewed-53909.html

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How Do I Know if I Am Obese?- Get the Answers You Need to Save Your Life

Friday, October 16th, 2009

Obesity is not just how much you weight. A 250 pound man with 6% body fat is not obese where as a 180 pound man with 25% body fat is concidered obese. So how do I know if I am obese?

Being obese means having so much body fat that your health is in danger. Having too much body fat can lead to type 2 diabetes, heart disease, high blood pressure, arthritis, sleep apnea, and stroke. Because of these increased risks, it is important to lose weight and get you weight under control even if you feel ok. It is hard to change eating habits and exercise habits. But you can do it if you make a plan.

What Is Obesity?
Obesity is an excess proportion of total body fat. A person is considered obese when his or her weight is 20% or more above normal weight. The most common measure of obesity is the body mass index or BMI. A person is considered overweight if his or her BMI is between 25 and 29.9; a person is considered obese if his or her BMI is over 30.

“Morbid obesity” means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to have as severe impact on health or normal function.

How do I know if I am obese?
You can use a measurement called a body mass index, or BMI, to decide whether your weight is dangerous to your health. The BMI is a combination of your height and weight. If you have a BMI of 30 or higher, your extra weight is putting your health in danger. Where you carry your body fat may be as important as how many extra pounds you have. People, who carry too much fat around the middle, rather than the hips, are more likely to have health problems. In women, a waist size of 35 in.(88.9 cm) or more raises the chance for disease. In men, a waist size of 40 in.(101.6 cm) or more raises the chance for disease.

Abdominal fat is more dangerous than other fat in your body. They wrap around your organs and affect their function. If you are in apples shape (most fat store in your waist than other body part), you are in much higher risk to develop health problems related to obesity.

What causes obesity?
When you take in more calories than you burn off, you gain weight. How you eat, how active you are, and other things affect how your body uses calories and whether you gain weight. If your family members are obese, you may have inherited a tendency to gain weight. Your family also helps form your eating and lifestyle habits, which can lead to obesity. Busy lives make it harder to plan and cook healthy meals. For many of us, it’s easier to reach for prepared foods, go out to eat, or go to the drive-through. But these foods are often high in fat and calories and the portions are often too large. Work schedules, long commutes, and other commitments also cut into the time we have for physical activity. There is no quick fix to being overweight. To lose weight, you must burn more calories than you take in.

Obesity is a word that scares everyone. It can lead to various serious diseases. However, 60 million people in united states are obese and the number increase every year. Take contol now and lose the weight that will save your life.

Lizbeth McRoy
http://www.articlesbase.com/diseases-and-conditions-articles/how-do-i-know-if-i-am-obese-get-the-answers-you-need-to-save-your-life-597681.html

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Do you get more vertical on your jump by jumping off one foot or both?

Friday, October 16th, 2009

I used to jump off one foot all the time but a lot of my friends jump off two feet and jump higher than me. is it just me or is two feet more effective?

Jumping off two feet doesn’t get me as much height because I have to stop my forward momentum and I don’t get as much drive going upward. It seems kind of counter intuitive because jumping off two legs means using more muscles, but if you jump off one leg while driving upward with the opposite knee, you’ll actually get more lift.

In my case, I can just graze the bottom of a 10 ft basketball rim when I jump off one foot but I can’t get that high when jumping off two.

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