Imagine this scenario. You are traveling outside the city. You feel the trees and soft wind against your hair. Its 4 o'clock in the afternoon and your aunt is waiting for you to arrive to her mountain cabin. Suddenly you hear a sound you didn't wish to hear in your entire driving life. Another thing you noticed is that one part of your car isn't at the right level. You stopped on the side of the road. You check your wheels and there it is. The curse that made your tires go blam! A piece of broken glass. You looked around you to get help but then your senses remind you that you are in the countryside. The distance of one house to another is 2 km. But don't get frustrated with the sad news because as long as you are equipped with the right tools, you could drive away in no time.
You just need these tools:
- Jack And Jack Support
- Screwdriver Or Pry Bar (Either One Can Do Just Fine)
- Wheel Wrench
Now that's ready, be sure you have parked your car some place hard and level. But if the situation has made it impossible, at least try to be level. Turn off the engine and put it in neutral. Take off the keys. Put the wheel brick for additional safety.
Start removing your wheel covers by using the pry bar. Do this separately until it loosens then you can now completely remove it.
Next thing you'll see are the screws that holds the wheel in its proper place. To detach it, use the wrench by turning it clockwise, you can crack it loose. When you have all nuts cracked, put them in a place where they won't roll or be lost.
Put your jack where the instructions suggested. Usually this is placed underneath the body near the rear. Raise the vehicle using the jack slowly. Raise it until the tire is just inches above the ground. Far enough to wiggle your flat tire out of the joint.
After removing the worn out tire, replace it with the new one. Then start screwing the lug nuts back again using your fingers. When all nuts are in their respective places, lower the car. Use the wrench to tighten the lug nuts. Just for the final touch.
There you are, a brand new tire ready to embark on your long journey. This will only cost you 30 to 45 minutes without any interruptions.
2012/04/03
Replacing Your Battery
With proper care, your battery can last 5 years without being replaced. But even the most caring hands can endure a busted car battery. The consuming effect of this is undoubtedly stressful. No matter how high quality or how expensive your battery's worth, there will come a time when you have to replace it.
A battery's life can last 5 years. But because of factors like a sudden change in the environment or the climate is rough, your battery's life expectancy gets thinner. Weather changes and those new technologies and gadgets attached to your car are also causes for increased depletion of its charge. They tend to drain the life out your battery. You will also notice that when the weather is cold, it could take you minutes to start your cars engine. This is because your battery needs to be charged first.
In some way, this task is quite easy especially for those who have experienced changing one. But if you are new at this, here are simple steps to guide you. Take note, if you see that your battery has suffered corrosion severely, better let the professionals do it. But if there are no extra problems, might as well get on with it.
The first thing that you have to do is buy the correct battery for your car. You have to distinguish the right type and the typical size. If you have no idea what your battery must be, better bring your old battery and let the car parts personnel do the picking. It is advisable to buy some latex gloves and glasses to protect your hands and eyes from any spills.
If you have the habit of smoking, sacrifice for a moment. It is not a very good idea to smoke while working. Never let sparks or flames be near a spark. If possible your area should be well ventilated. Now that you're all set, you should follow the instructions below.
1. Before disconnecting the positive cable you must see to it that the negative cable is unplugged first.
2. Remove battery connection like the hold down.
3. Once you have proven all attachments are removed, carefully lift your old battery from its tray.
4. If you see signs of rust or corrosions, clean it with water and after it dries, spray some primer to prevent further damage.
5. After that put your old battery in a safe place where no one will be exposed to it. Place your newly bought battery in the tray then clamp it. Brush the dirt off it.
6. Upon attaching the cables, you should first attach the positive then the negative cable. Tighten them to ensure that the battery stays in place.
A battery's life can last 5 years. But because of factors like a sudden change in the environment or the climate is rough, your battery's life expectancy gets thinner. Weather changes and those new technologies and gadgets attached to your car are also causes for increased depletion of its charge. They tend to drain the life out your battery. You will also notice that when the weather is cold, it could take you minutes to start your cars engine. This is because your battery needs to be charged first.
In some way, this task is quite easy especially for those who have experienced changing one. But if you are new at this, here are simple steps to guide you. Take note, if you see that your battery has suffered corrosion severely, better let the professionals do it. But if there are no extra problems, might as well get on with it.
The first thing that you have to do is buy the correct battery for your car. You have to distinguish the right type and the typical size. If you have no idea what your battery must be, better bring your old battery and let the car parts personnel do the picking. It is advisable to buy some latex gloves and glasses to protect your hands and eyes from any spills.
If you have the habit of smoking, sacrifice for a moment. It is not a very good idea to smoke while working. Never let sparks or flames be near a spark. If possible your area should be well ventilated. Now that you're all set, you should follow the instructions below.
1. Before disconnecting the positive cable you must see to it that the negative cable is unplugged first.
2. Remove battery connection like the hold down.
3. Once you have proven all attachments are removed, carefully lift your old battery from its tray.
4. If you see signs of rust or corrosions, clean it with water and after it dries, spray some primer to prevent further damage.
5. After that put your old battery in a safe place where no one will be exposed to it. Place your newly bought battery in the tray then clamp it. Brush the dirt off it.
6. Upon attaching the cables, you should first attach the positive then the negative cable. Tighten them to ensure that the battery stays in place.
Doing A Radiator Flush On Your Own
Driving the busy streets of NYC can bring so much stress. Imagine yourself being trapped in impossibly stalled traffic. It's 1 o'clock in the afternoon. The sun is hotter than ever. You can't depend on the environment to cool your nerves down so you put your windows up and turn the air on. But then you notice that there's something wrong with your cooling system. It just doesn't seem to work as usual. Right, you forgot to flush the radiator this morning. What timing! You remind yourself to work on that the moment you get home. If you do get home.
Before heading home, it is best if you drive your way through a car store and buy the things needed for flushing. You should include the radiator flush solution and coolant on the list. When you get home, start assembling all the needed materials. Aside from what you bought, a rag, screwdriver, funnel and a used receptacle can come in handy.
First things first. You have to cool down your engine. You don't want to experience being burned by your coolant! When everything's the way it should be, you can remove the cap of your radiator and let it drain. Be sure the receptacle catches the coolant so that things won't get messy and it won't take up much of your time to clean it up. Coolant can be toxic especially to animals because of its sweet appealing taste that can cost them their furry lives.
Once the last drop of coolant had been drained, replace the plug then remove the cap. Fill it with the radiator flush solution and add water. Put the cap back on then start the car. Engage your heater at the hottest temperature and let it run for about 5-10 minutes. Do not put off the heater just yet. After a good 10-minute run, turn your car off and wait until it gets cool again.
This is your radiator flush. Now all you need to do is make a refill for your radiator flush to complete the task.
Get your fresh coolant. Replace the drain plugs. Use a funnel to eliminate unwanted spills straight through the receptacle. Mix a half solution of water with a half solution of coolant. Close the cap and tighten it to ensure spills can be prevented. Use your rags to clean up some dirty surfaces.
Now you can go to sleep without worrying that the next day would turn out like it is right now.
Before heading home, it is best if you drive your way through a car store and buy the things needed for flushing. You should include the radiator flush solution and coolant on the list. When you get home, start assembling all the needed materials. Aside from what you bought, a rag, screwdriver, funnel and a used receptacle can come in handy.
First things first. You have to cool down your engine. You don't want to experience being burned by your coolant! When everything's the way it should be, you can remove the cap of your radiator and let it drain. Be sure the receptacle catches the coolant so that things won't get messy and it won't take up much of your time to clean it up. Coolant can be toxic especially to animals because of its sweet appealing taste that can cost them their furry lives.
Once the last drop of coolant had been drained, replace the plug then remove the cap. Fill it with the radiator flush solution and add water. Put the cap back on then start the car. Engage your heater at the hottest temperature and let it run for about 5-10 minutes. Do not put off the heater just yet. After a good 10-minute run, turn your car off and wait until it gets cool again.
This is your radiator flush. Now all you need to do is make a refill for your radiator flush to complete the task.
Get your fresh coolant. Replace the drain plugs. Use a funnel to eliminate unwanted spills straight through the receptacle. Mix a half solution of water with a half solution of coolant. Close the cap and tighten it to ensure spills can be prevented. Use your rags to clean up some dirty surfaces.
Now you can go to sleep without worrying that the next day would turn out like it is right now.
Refinishing Your Leather Seats
You got it all done, new tires, paint and dashing new vinyl. But wait. Wait just a sec. What's this? Worn out leather seats? You have just spent a small fortune making your exterior look snazzy. How about the inside? Specifically the seats? You can't just compromise this kind of problem. You have to be firm on changing it.
Worry not. This is a friendly article readily available to give you the solution for your problem.
There are wide varieties of products available on the market today to answer all your repairing and refinishing needs. So you don't have to think about where to get the materials to go on with your work. You just need to invest your time and a bit of your trust fund.
This procedure could apply to two issues: your car or a second hand car you just bought.
First thing you should do is visit your local auto repair store and choose the color of the product that will match your leathers interior. It would be best if you bring leather seat samples for the distributor to have a pretty good idea what to offer you.
Once you have bought the right product, start working on your car seats. Clean the surfaces and determine the condition of your leather. You have to get the seats out of your car. Doing all this work in the comfort of your own car can be exhausting and the space is tight. Remove all unnecessary grime and dirt especially in those hard to reach places. You can also use a vacuum. Applying alcohol to discard any residues can also be done. If some areas are falling apart, use sand paper for the final touch.
The moment you're through with the cleaning, you can now focus on applying the leather made of liquid. For matching purposes, try the leather liquid using a brush, sponge, or spray gun. Be sure to apply it evenly not leaving a single spot. It would look real ugly if you left an area untouched. Leave it to dry for a few minutes then wipe it with a clean, damp cloth. Apply another round of coating for desirable effects. Wipe it using a dry cloth.
The next morning, apply a leather conditioner to add a certain sparkle to the seats.
Worry not. This is a friendly article readily available to give you the solution for your problem.
There are wide varieties of products available on the market today to answer all your repairing and refinishing needs. So you don't have to think about where to get the materials to go on with your work. You just need to invest your time and a bit of your trust fund.
This procedure could apply to two issues: your car or a second hand car you just bought.
First thing you should do is visit your local auto repair store and choose the color of the product that will match your leathers interior. It would be best if you bring leather seat samples for the distributor to have a pretty good idea what to offer you.
Once you have bought the right product, start working on your car seats. Clean the surfaces and determine the condition of your leather. You have to get the seats out of your car. Doing all this work in the comfort of your own car can be exhausting and the space is tight. Remove all unnecessary grime and dirt especially in those hard to reach places. You can also use a vacuum. Applying alcohol to discard any residues can also be done. If some areas are falling apart, use sand paper for the final touch.
The moment you're through with the cleaning, you can now focus on applying the leather made of liquid. For matching purposes, try the leather liquid using a brush, sponge, or spray gun. Be sure to apply it evenly not leaving a single spot. It would look real ugly if you left an area untouched. Leave it to dry for a few minutes then wipe it with a clean, damp cloth. Apply another round of coating for desirable effects. Wipe it using a dry cloth.
The next morning, apply a leather conditioner to add a certain sparkle to the seats.
Auto Repair 101: Changing Your Water Pumps
Before starting on the job, comply with the following first:
- Read the instructions. Be sure you have better understanding of what you read.
- Assemble all materials so that it would save you time.
- Always practice safety and precautionary measures.
- Keep everything out of reach of children to prevent accidents.
- Never work while the engine is hot.
- Your jack must always have proper support.
- First compare your old water pump with the new one before connecting it.
Emphasized well, let's get down to business.
Removing The Water Pump From Your Engine
1. Be sure that your coolant has been drained from your radiator. Put the old coolant in a receptacle to keep it away from your pets.
2. Move the fan shroud inward to be able to remove the fan and its clutch. Unscrew the bolts and keep it someplace safe. If you notice that your fan clutch has dents or cracks, replace it. Repairing it won't do you any good.
3. Remove other accessories hindering the water pump to make it accessible. The components include the air compressor, steering pump, alternator and belts. Remove anything that blocks your way from getting through the water pump. Your wires can be eased away or cleaned but don't disconnect them.
4. When you have all those out of your way, you can disconnect the bolts attached to the water pump but take a good picture of how it looks so when you return it, you'll have an idea. You can now remove the pump out of your engine. Do it with ease. If it's giving you a hard time, maybe, there's still a bolt that wasn't disconnected. After removing it, you can clean the surface mounting the engine.
Installing The New Water Pump
1. Smoothly insert the new pump into the area where the old one was removed. Seal it tight and make sure it fits the spot. Reconnect the bolts placing it back to their positions. Give it a quick spin. Do not over tighten the bolts.
2. Replace the hoses.
3. Put the components. After checking its tightness, close the drain and fill in the mixture.
4. Connect the detached cables starting with the positive ones. Start your engine to check for leaks. If nothings wrong, install your radiator cap.
To check for any loose components, let your engine run for 10 minutes then turn it off. Recheck the tension, if necessary, tighten. Check the coolant level. If this doesn't satisfy you, take your car for a drive around your neighborhood.
- Read the instructions. Be sure you have better understanding of what you read.
- Assemble all materials so that it would save you time.
- Always practice safety and precautionary measures.
- Keep everything out of reach of children to prevent accidents.
- Never work while the engine is hot.
- Your jack must always have proper support.
- First compare your old water pump with the new one before connecting it.
Emphasized well, let's get down to business.
Removing The Water Pump From Your Engine
1. Be sure that your coolant has been drained from your radiator. Put the old coolant in a receptacle to keep it away from your pets.
2. Move the fan shroud inward to be able to remove the fan and its clutch. Unscrew the bolts and keep it someplace safe. If you notice that your fan clutch has dents or cracks, replace it. Repairing it won't do you any good.
3. Remove other accessories hindering the water pump to make it accessible. The components include the air compressor, steering pump, alternator and belts. Remove anything that blocks your way from getting through the water pump. Your wires can be eased away or cleaned but don't disconnect them.
4. When you have all those out of your way, you can disconnect the bolts attached to the water pump but take a good picture of how it looks so when you return it, you'll have an idea. You can now remove the pump out of your engine. Do it with ease. If it's giving you a hard time, maybe, there's still a bolt that wasn't disconnected. After removing it, you can clean the surface mounting the engine.
Installing The New Water Pump
1. Smoothly insert the new pump into the area where the old one was removed. Seal it tight and make sure it fits the spot. Reconnect the bolts placing it back to their positions. Give it a quick spin. Do not over tighten the bolts.
2. Replace the hoses.
3. Put the components. After checking its tightness, close the drain and fill in the mixture.
4. Connect the detached cables starting with the positive ones. Start your engine to check for leaks. If nothings wrong, install your radiator cap.
To check for any loose components, let your engine run for 10 minutes then turn it off. Recheck the tension, if necessary, tighten. Check the coolant level. If this doesn't satisfy you, take your car for a drive around your neighborhood.
2012/01/31
Exercise Is A Very Important Part Of Diabetic Management
The most common types of diabetes are known as Type 1 and Type 2. The Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2 in the sense that the body will stop producing insulin altogether. Type 2 diabetes is normally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistant to their own body insulin.
No matter what form of diabetes it is, you'll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication.
As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes.
The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight.
Not only will exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes.
Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit.
Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result.
Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs.
During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low.
With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin. Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies.
If you are a diabetic, exercise should be part of your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn't have to hinder your life or your performance, as exercise can help you get your life back on track and heading in the right direction -the healthy direction.
No matter what form of diabetes it is, you'll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication.
As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes.
The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight.
Not only will exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes.
Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit.
Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result.
Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs.
During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low.
With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin. Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies.
If you are a diabetic, exercise should be part of your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn't have to hinder your life or your performance, as exercise can help you get your life back on track and heading in the right direction -the healthy direction.
Working Out With The Exercise Balls
Exercise balls are one of the most innovative ways to exercise. These little balls will catch every one's fancy due to their shape and very attractive colors. The real benefit of these balls, which were introduced by a group of Swiss medical therapists, is a substitute of support during exercise.
Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy duty weight training equipment.
The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that doesn't harm your body.
You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple to store and you can even roll them under your bed or a table if you prefer. When you aren't using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won't cause them any harm.
Medical equipment Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.
There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you wouldn't normally get with the floor exercise.
Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren't actively participating in exercise.
An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.
The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.
Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy duty weight training equipment.
The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that doesn't harm your body.
You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple to store and you can even roll them under your bed or a table if you prefer. When you aren't using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won't cause them any harm.
Medical equipment Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.
There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you wouldn't normally get with the floor exercise.
Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren't actively participating in exercise.
An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.
The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.
Try These Effective Exercises To Help Eliminate Back Pain
According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.
Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.
Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.
There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.
The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.
Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.
For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.
Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.
Hip Flexor Stretch
When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.
Lumbar Side Stretch
This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.
The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin.
Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.
Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.
There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.
The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.
Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.
For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.
Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.
Hip Flexor Stretch
When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.
Lumbar Side Stretch
This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.
The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin.
Where To Exercise, At Home Or The Gym
Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out.
As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.
Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.
Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress.
Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.
Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also more of a selection of equipment as well, far more than you'll have at home.
If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.
Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose.
All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.
Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.
As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.
Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.
Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress.
Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.
Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also more of a selection of equipment as well, far more than you'll have at home.
If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.
Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose.
All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.
Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.
Use Exercise To Give Your Life Extra Power
This day and age it can be very difficult indeed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day. Exercise is however, just what we all need to reduce stress, and give the body the extra energy it needs to carry out normal living.
The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.
The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you'll need to eliminate any type of momentum.
It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.
Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.
Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.
Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.
Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.
Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number.
This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.
Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 - 30 minutes prior to weight lifting and 10 - 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well.
An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.
Even though you may think your schedule is simply too busy to maintain a schedule for working out, you'll find that adding exercise will actually add more time, as you'll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.
The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.
The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you'll need to eliminate any type of momentum.
It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.
Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.
Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.
Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.
Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.
Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number.
This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.
Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 - 30 minutes prior to weight lifting and 10 - 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well.
An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.
Even though you may think your schedule is simply too busy to maintain a schedule for working out, you'll find that adding exercise will actually add more time, as you'll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.
2011/08/02
HARRY POTTER
 |
| the film adaptation of Harry Potter Novel Best Seller JK.Rowling |
Harry Potter is a fantasy novel series that was later adapted into a film by JK Rowling. Harry Potter and the Sorcerer's Stone is the first book in the series will consist of seven books. This novel tells about a boy named Harry Potter. Since the release of this novel, Harry Potter has been a success and worldwide fame. Original titles in English are Harry Potter and the Philosopher's Stone or Harry Potter and the Sorcerer's Stone in the United States. This book was first published on June 26, 1997 in London by Bloomsbury. The background story is mostly located in the famous Hogwarts School of witchcraft and centers on Harry Potter's fight against the evil wizard Lord Voldemort, who uses Dark Magic to kill Harry's parents.I personally greatly admire the genius and how imaginative a JK Rowling. Even JK Rowling herself had been named as one of the most influential women in Britain, Guys. COOL! The idea of Harry Potter was first sparked in the mind of JK Rowling when it boarded the train from Manchester to London in 1990. At that time, he was recently divorced and took the initiative to make Harry Potter as the inspiration of his life. He spent time in a way that by thinking of a complete plot of the story.
2011/08/01
Justin Bieber We Love
JUSTIN BIEBER.
Currently justin is a teenage artist who was in gandrungi many people. Its a cool style, her voice is cool, plus the action stage is cool, definitely ngebuat young people today fond of him. Well, I personally one of the dibawain same music lovers popcorn on this one. so, let's find out WHO is trully justin ...fenomena @poconggg
Poconggg. hmmm. Who does not know @ Poconggg? For social networking enthusiast, the name Poconggg ga've definitely familiar. One account on twitter unique and funny, which has a follower that much really, guys. But Poconggg (triple 'g') not to follow any one person. wow! : D
Sign in to her account at www.twitter.com / Poconggg. please refer to-mention the Poconggg mention. really entertaining. ngebuat added that curiosity again, the Poconggg it seemed to hide his true identity. so, who's actually behind the account admin @ Poconggg it, guys? Anyone know?
2011/07/24
EVITA NUH "The crème de la crop"
Time yesterday I was blogwalking, Suddenly Finding figure boy A very AWESOME! Tavi Gevinson like America gave gitu deh .. he: Evita Noah. both fans of fashion, Observer mode, and ....... truth, EVITA NUH was 12 years old! WOW!
2011/07/22
2012
 |
Prophecy about the end of the world aka the apocalypse is not new. Many people as well as a set of actors who predicted the coming Day of Judgement. But, rich ga seheboh doomsday predictions that would occur in 2012. what's wrong actually? Hmm ..
Langganan:
Postingan (Atom)