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"The Unsuitable Boy"

 
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BerichtGeplaatst: 30-10-2018 07:10:51    Onderwerp: "The Unsuitable Boy" Reageren met citaat
While you can build your leg muscles to the point of bulge research has shown that improving your core strength could be just as important in improving your cycling stamina. To prevent those lower back aches and slowing corners it is essential to strengthen your core muscles to get the best out of your legs. By gaining stability in your abs and lower back you will help to eliminate unnecessary upper-body movement so that all your energy can be delivered in smooth pedal strokes Authentic Jordan Howard Jersey , which are essential when tackling the tough terrain of somewhere like <"http:www.1sw.orgexperiencecardinham-woods-cycling">Cardinham Woods.

Cycling’s tripod position, which requires the saddle, pedals and handlebar to support your weight, relies on core strength, but unfortunately doesn’t help to build it. So if you’re ready to take your cycling to the next level why not try the following core-building routine as recommended by <"http:www.1sw.org">1 South West. It takes just 10 minutes and if performed three-to-four times a week could see you achieving your cycling goals. Love cycling and <"http:www.1sw.orgexperiencemountain-biking-south-west-uk">mountain biking in the UK and looking to improve your every pedal? Let’s get to work!

1. Plank
a. What it works and why: Transverse abdominals, upper and lower back. This will help to build strength and muscular endurance in your torso which will prevent reliance on the bike’s handlebars.
b. Lying on your stomach place your elbows at shoulder level with hands and forearms in front. Keeping feet together lift your hips off the floor, creating a straight line from shoulders to heels.
c. Hold for 30 seconds and rest for 15. Repeat 3 times.

2. Power Bridge
a. What it works and why: Hip flexors, glutes and lower back. This movement will stretch hip flexors and strengthen the link between your lower back and glutes.
b. Lie on back and place heels near glutes with arms at side. Squeezing your glutes raise your hips towards the ceiling to form a straight line from shoulders to knees and hold for 2 seconds before lowering your hips a couple of inches from floor before raising again.
c. Repeat movement continuously for 20 seconds before resting for 10 and repeat 3 times.

3. V-Sit
a. What it works and why: Transverse, abdominals and lower back. As with the plank this move will improve the core strength needed for when bent over the handlebars for hours.
b. Sitting on the floor lift your legs straight to form a 90 degree angle with your upper-body by extending your arms forward at shoulder height. Hold your abs tight. If you feel your hamstrings tightening bend your knees a little.
c. Hold the following move for 30 seconds, followed by 15 seconds rest. Repeat 3 times.



4. Scissor Kick
a. What it works and why: Transverse abdominals, hip flexors, inner and outer thighs. Improving these muscles which help you achieve hip, knee and forefoot alignment, which will deliver an efficient pedal stoke.
b. Lie on your back with your legs straight and arms by your sides. Raise your shoulders off the floor as your raise your legs around 3-4 inches off floor and cross them over one another repeatedly, ‘scissor’ them.
c. Do exercise continuously for 20 seconds before resting for 10. Repeat 3 times

5. Transverse Plank
a. What it works and why: Transverse abdominals and obliques. By improving these muscles you will improve your saddle stability.
b. Lie on your side with your elbow under your shoulder placing your one leg on top of other and raise your free arm overhead. Lift your hips to create a straight line down your body then lower hips a few inches off floor before lifting again.
c. Repeat exercise for 20 seconds before switching sides. Repeat 3 times each side.



NEW DELHI, March 6 (Xinhua) -- Top Bollywood filmmaker Karan Johar, who is believed to be gay, has announced that he has become a father to twins -- a boy and a girl -- through surrogacy.


In a statement on Sunday, Johar said it was an "emotional" but "well thought-out" decision and that the children, Roohi and Yash, were the "two most wonderful additions to my life and lifelines."


"This was an emotional yet a well thought out decision which I have taken after considering all the responsibilities and duties that come with being a parent," the 44-year-old director said.


Thanking the mother, Johar said he is "eternally grateful to the surrogate who has fulfilled my lifelong dream."


Though homosexuality is illegal in India, individuals becoming a parent through surrogacy is legal but not very common.


Top Bollywood film personalities, including actress Alia Bhatt and director Farah Khan, were among the first to congratulate the director taking the bold decision to become a single parent.


"Finally I can say I have a younger brother AND sister!!!!!! So so so happy, so much love to give off bursting with joy!!!!!" Bhatt tweeted.


Johar, who has made some of the biggest Bollywood blockbusters such as Kuch Kuch Hota Hai and My Name is Khan, has never spoken publicly about being gay.


But the director recently wrote in his autobiography "The Unsuitable Boy" that everybody knew "what his sexual orientation was, and he didn't need to scream it out."


SYDNEY, April 28 (Xinhua) -- An Australian father and son have said they are lucky to be alive after spending three nights lost in the Tasmanian wilderness.


John Ward, 41, and his 13-year-old son Stephen were hiking near Scotts Peak Dam in the Southwest National Park on Monday when they became lost.


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