Improve Your Tennis Game By Pumping Iron

 

Here are some awesome exercises to help improve your tennis game AND overall fitness, muscularity, flexibility, and strength!

 

Standing External Rotation

1.       Attach the tubing to a secure structure, such as a pillar.

2.       Start with the left side of the body closest to the point of tension.

3.       Bend the right arm 90 degrees with the upper arm down next to the side of the body.

4.       Place a rolled towel between the upper arm and body (if desired, to keep arm in fixed position).

5.       Grab tubing with the right hand, palm facing the front of body, so there is light tension on tubing.

6.       Pull the tubing by taking the hand away from the body (external rotation of shoulder).

7.       Return to the starting position under control.

8.       Perform 1-3 sets of 15-20 repetitions.

 

 

 

 

 

 

 

 

Straight-arm Rowing

1.       Loop the tubing through a fence, or around another fixed object, at hip level.

2.       Grab an end of the tubing with each hand and elevate the arms so they are at an angle of 45 degrees relative to your body

3.       Step back until there is tension in the band.

4.       As this exercise is performed, you should focus on squeezing the shoulder blades together, trying to pinch them behind you.

5.       Perform a straight arm row by pulling the handles back towards the hip while keeping the arms straight.

6.       Return to the starting position with the body and tension in the tubing under control, repeat.

7.       Perform 1-3 sets of 15-20 repetitions.

 

 

 

Scapular Retraction

1.       Loop some tubing through a stationary object at hip level.

2.       Grab both ends of the tubing or band and adjust the length so there is slight tension in the starting position.

3.       Start with the elbows bent 90 degrees and the upper arms along the side of the body.

4.       Perform a rear shrug by squeezing the shoulder blades back and pulling the elbows backward.

5.       Return to the starting stretch position under control, and repeat.

6.       Perform 1-3 sets of 15-20 repetitions.

 

 

 

 

Single Arm Row

1.       Start the feet in a staggered stance (one out in front of the other). For this example, use the left foot in front.

2.       Grab one end of the tubing with the right hand.

3.       Step on the tubing with the left foot so that there is tension in the tubing at starting position.

4.       Bend forward at the waist while keeping shoulders back, back arched.

5.       Start with the right arm extended towards the ground.

6.       Pull the tubing back with the right hand until the hand is next to right side at chest level.

7.       Return to the starting stretch position, controlling the descent.

8.       Perform 1-3 sets of 15-20 repetitions for each arm.

 

 

 

 

 

 

 

 

 

Upright Row

1.       Stand on the tubing so that the feet are slightly inside shoulder width.

2.       Grab an end of the tubing with each hand. There should be a light tension in the tubing in the start position.

3.       Stand upright with a slight bend in the knees.

4.       Pull the tubing towards the chin, keeping the palms facing the body.

5.       Pull the tubing by lifting the upper arms so they rotate outwards away from the body and the elbows end up pointing to the sides.

6.       Return to the starting position, controlling the descent at all times.

7.       Perform 1-3 sets of 15-20 repetitions.

 

 

 

 

Lateral Raises

1.       Stand on the tubing so that the feet are about shoulder width apart.

2.       Grab a handle with each hand and adjust the length of the tubing so a slight tension is felt in the starting position.

3.       Start with the palms of each hand facing each other in front of the body with the arms extended downwards and slightly bent.

4.       Pull the tubing by raising the arms out to the sides until the arms are nearly parallel to the floor and the palms of the hands are facing the ground.

5.       Return to the starting position keeping the movement under control.

6.       Perform 1-3 sets of 15-20 repetitions.

 

 

 

Lunges Against Resistance

1.       Loop a long length of tubing around a stationary object and hold both handles at sides.

2.       Step forward and perform lunge, stepping away from the point of tension.

3.       Repeat this exercise 10-15 repetitions per leg, 3-5 sets.

4.       Adjust the angle of tension by stepping diagonally in either direction.

 

 

 

Medicine Ball Squat Toss

1.       Start in a standing position with ball at waist level.

2.       Drop into a half squat position by bending the knees and bringing the hips down and backward.

3.       Keeping the back straight, explosively jump and perform an underhand throw with both arms up into the air. The player should move from a triple flexed position (hips, knees, ankles) to a triple extended position (hips, knees, ankles).

4.       Land in a balanced position with the weight on the balls of the feet and the knees and hips slightly bent.

5.       Let the ball bounce. Pick it up and repeat the movement.

6.       Perform 1-3 sets of 6-12 repetitions.

 

 

 

Medicine Ball Power Toss

1.       Start by laying on the back, knees bent, soles of feet on the ground.

2.       Hold medicine ball in hands, at chest level.

3.       Forcefully push the medicine ball off chest and launch straight upwards.

4.       Catch the ball with both hands and decelerate the ball as it lowers back down to chest.

5.       Perform 1-3 sets of 6-12 repetitions.

 

 

 

Monster Walks

1.       Start with a rubber band placed around both ankles.

2.       Get into good athletic position - legs slightly bent, body upright, and looking forward.

3.       Maintaining a good athletic position with the knees bent, step laterally with the right foot about 3-6 inches.

4.       While the controlling the band, lift the left foot and step in towards the right foot about 3-6 inches.

5.       Repeat this series while "walking" 15-20 feet (or from one doubles sideline to the other).

6.       Repeat this exercise two times in each direction (across the court).

 

 

 

 

 

 

 

 

One Leg Balance Pulls

1.       Attach rubber tubing to fence or other stationary object about a foot off the ground.

2.       Grasp the tubing with both hands.

3.       Stand on the left leg and bend the knees approximately 45 degrees.

4.       While maintaining balance, perform two arm rows.

5.       Keep the movement controlled and smooth.

6.       Perform 1-3 sets of 10 repetitions.

7.       Repeat using the same technique for the opposite leg.

 

 

 

 

 

 

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Korece "D- ㄷ" istisnası

"D harfi - ㄷ" düzensiz fiilinin kullanımı;

Korece'deli düzensiz fiilerde hep, kendisinden sonra gelen harf sesli ise ilgili harf düşüyor.

Fiil “ㄷ” ile bitiyorsa, mesala, 듣다 (dinlemek / to listen), 걷다 (yürümek /to walk), 묻다 (sormak / to ask), gibi.

Fakat bazı ㄷ ile biten fiilerde ise "D" harfi olduğu gibi kalıyor. Bunları da, hangilerinin düştüğünü hangilerinin düşmedini iyi biliyor olmanız

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Ultimate Fat Burning Cardio

Cardio is necessary to lose fat all over your body but Interval Training is the ultimate fat burner and pertinent to giving your body that boost it needs to lose those stubborn extra pounds. Pushing yourself for the short bursts and then slowing down just enough to recover so you can push yourself again.

Top benefits to interval training:

1.       Increase your overall speed

2.       Increase your stamina

3.       Increase your afterburn. What does that mean? Afterburn is the period of time in which your body continues to burn calories post workout. Did I mention that interval training targets your waistline! =O

So you’re saying I can burn more overall calories in a shorter amount of time? Yes!

Here’s the latest interval workout I’ve been working on:

-3 Minutes on the Treadmill - your speed will vary depending on your height, but you should be running at a quick pace

-3 Minutes on the Stair Stepper – this is your recovery time

Interval training works for all types of cardio, so if you prefer the elliptical and the rowing machine, pair them for 25-45 minutes. The key is to push yourself on those short bursts, it’s only for 3 minutes, YOU CAN DO IT! 

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Korece "S-ᄉ" istisnası (ㅅ 불규칙 동사)

“S harfi - ᄉ” düzensiz fiil (ㅅ 불규칙 동사)

ㅅ ile bitiyorsa bazen düşer bazen ise olduğu gibi kalır. Ünlü bir harf geldiğinde "S" harfi düşer.
Bununla ilgili kural ise oldukça basit;


ㅅ'den sonra ünlü harf (아/어/여/으/gibi) geldiğinde "S" harfi düşüyor.
Tam tersi sessiz harf geldiğinde (ㄱ/ㅈ/ㅅ gibi) "S" harfi olduğu gibi kalıyor.
ㅅ harfi düşen fiiller : 낫다, 짓다, 긋다, 잇다.
ㅅ harfi düşmeyen fiiller : 벗다,

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House Update- Painting and Floors



Painting.........painting and more painting! I think we are finally on the last leg, my bedroom upstairs. We have gone through so much paint it is unbelievable! Four gallons of primer, three gallons ceiling paint, eight gallons wall paint and two gallons trim paint. The poor walls hadn't been painted in so long, it just soaked right in and disappeared.

The huge monster sander to sand the floors down. My ever so nice, up for anything brother-in-law manned the sander. What a long job, but so worth it! Can't wait to see how they turn out!

Doesn't it look huge without all the construction clutter?! Amazingly, we didn't get rid of all that stuff, it is just stashed in different locations. And take note of the walls, fresh paint!

Today we are waiting for the stain to dry on the floors............ Which is the hardest part! We have been working non-stop for three weeks, it feels a little strange to come to a halt.

 

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Ohlone 50k

Welcome to the other side of the table! Last year, I volunteered for this race. My friends thought I was crazy, because to get to the aid station where I was, you had to run 10 miles, work, and then run 10 back. Well they really think I am crazy now.

This is not an easy race. With an elevation gain of almost 8000 feet and an average day time temperature of about 90 degrees, it is not for the faint of heart.

source

I arrived at the finish line around 6 am. From there, you take a school bus (with your knees in your face the whole time) to the start line, which is in the Mission Peak Regional Preserve near Fremont, CA. I did the usual: got my bib, #64, used the potty (there were 5 of them and with only 200 racers, this made for a not too long line), and got my music ready. My plan was to have the music in one ear because it's fun to be a part of the course and when you are on smaller trails, you need to be able to hear other people coming up behind you. I had made a new playlist just for the race; it was 6.5 hours long. I was really hoping it wouldn't take me any longer than that to finish this race. I had taken a look at last years times and the top man was just under 5 hours and the top woman was just under 6.

The first part, as you can see from the above elevation chart, was straight up. From about 500 feet to about 2500 feet, to the top of Mission peak. The trail was full of day hikers, huffing and puffing their way up, wearing sweatpants and street shoes and carrying big cameras. We power hiked by them, causing puffs of dust to go everywhere. Did I mention yet that this trail was dusty?

Heading up to Mission Peak

I am usually stronger on the uphill than I am on the downs, and this day was no different. I passed a lot of people on the first stretch uphill. Then we were flying back down and people were passing me. The section after Mission peak was a difficult downhill for a bit, as it was quite rocky and there were still a lot of hikers, so trying to avoid them and the rocks without falling was challenging.

I carried my Nathan 2L bladder and boy was I glad I did. I was swilling water like it was going out of style. I had also brought two squeeze baby food / applesauce packets with me and I had one right around the top of Mission peak because by this time I was already hungry! That's what happens when you eat breakfast at 4:30 am and then don't start racing until 8 am.

As I ran down a not so steep part of the hill right after the first aid station, I started joking with the guy next to me about how I thought the rest of the course was just like this...a gradual downhill. Ha! Just kidding! It turns out, he is from a town very close to where my parents live, so we had a good time running and talking for the next couple of miles. As the course went on, we were constantly playing leapfrog and cheering each other on. 

We arrived at the second aid station, which sits at about 700 feet. I grabbed a potato and a banana and a swig of Gu brew and headed back out, and up! For the next 10 miles, it was all uphill, I swear! I was glad to see the Goat Rock aid station, where they had BACON! I also applied some Vaseline and sunscreen and helped myself to more potatoes and salt. I read an article somewhere which said you should eat what appeals to you...potatoes and salt and fruit are what I always want!

The thing (one of them) that I like about ultra racing is the little conversations you have with people along the way. As we climbed up from 700 feet to 3700 feet, we talked to everyone we passed, or who passed us.  I didn't know any of these people, but you always have something to say! People were cheering me on when I passed them and the conversations were easy as pie.

Another thing I noticed at this point was the gender difference. Not counting the very beginning where everyone is kind of finding their groove and everyone is passing each other, I only passed four women the whole race, and only two women passed me. The whole time, I was running with men, and was sometimes even passing them. Don't worry; plenty of them passed me too! I even took off my headphone around mile 2 and didn't even listen to music! I thought I would save it for the end when I needed a little pick me up.

Right before we got to Maggies, which is the "top of the hill" aid station that I volunteered at last year, we had to go up to the top of Rose Peak, which at 3,817 feet is the second tallest mountain in the East Bay. When you get to the top, you get a bracelet to prove you really went there and didn't just skip it. Then it was off to Maggies to say hi to my volunteer buddies from last year (the Boy scouts) and to refill the water bladder and eat some strawberries (BEST racing food EVER)! After that, it was supposed to be "all downhill from here" but as you can see from the chart, it was mostly downhill with a lot of uphills thrown in!

I can't remember if the worst part was right after Stewart's Camp or right after Schlieper rock, but one of those steep downhills was a tiny little single track trail that was very steep and rocky and hot and covered with poison oak. I was not loving it. In fact, it was at this point that I turned my music back on for a while and it was nice to have something to distract me from the brutal (down)hills! After the single track and the last aid station (and a swig of cold coke!), it was steep downhill to the end. Already a bunch of people had passed me on the downhills and by this point my knees were starting to wonder when it was going to be over. Actually, I think I heard them praying.

I hobbled ran down the last hill and I have to say, I have never been so happy to see a parking lot (and the finish line) than I was that day. I crossed the finish line, got a hug from the race director (such great service!) and collected my trophy for the day (a wooden block).

I ended up being the 6th woman overall, coming in at 6:31, which was about a half an hour after the fastest woman and about an hour and a half after the fastest man. Plus I got first in my age group! Except it's a little confusing the way they do it; the first three women get their own prize, so they get taken out of the age group awards. So technically I was the second in my age group, but whatever!

The shirt had a tribute to Boston on it!

Some interesting stats: In the top 10 people (all men), one was in his 20s, two were in their 30s, three were in their 50s and four were in their 40s. This is not a young guy sport! The same goes for the women! The top woman was 48. The next four women were three in their 40s and one in her 30s.

Edited to add: If you love race reports, it's pretty interesting to read the reports of the  first, second and fifth place runners. They run as fast as 6 minute miles part of the way! They are pretty impressive! 

Afterward there was a picnic and I hung out for quite some time, eating hamburgers and cold watermelon and chatting with the people who had passed me on the trail.  Then I headed home, took a much needed shower and passed out around 8 pm.

What's your favorite food to eat on a hot day?  Have you ever received race paraphernalia that was little different from the norm? Do you like hiking to the tops of high peaks in your area?

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Hack www.imhatimi.org

Yıllar 2005'i gösteriyordu ve türkiyede bir elin beş parmağı kadar hack sitesi vardı, bunlardan birisi olan imhatimi kuruldu ! ilk aylardan itibaen o yılalrda hızlı saldırıları ve durmayan hack saldırıları ile birden bire ismini duyurmayı başardı ! tabiki buna orantılı olarak hızlı bir üye akımıda başladı, hızla büyüyen imhatimi işte şimdilerde açık olan imhatimidir ! türkiyede bir zamanlar hack veya hacker kelimeleri insanlarda nedensiz bir korku oluşturmakta idi çünkü bilinmeyen birşey herzaman insanoğlunu korkutmaya yeterde artar, türkiyedeki ilk hack girişimleri oldukça basit ancak daha önce türkiye hiç böyle birşeyle karşılaşmadığı için bir hayli dikkat çekiciydi, mesala mynet sitemynet sitelerini hackleyen bilgisayar korsanları bu şekilde bile isimlerini duyurabilmekte idi. Bilgisayar ve internet teknolojisi geliştikçe hacker saldırılarının boyutuda değişmeye başladı ! ilk zamanlar yoğun olarak kullanılan hack teknikleri " or " Upload açığı veya basit SQL injection açıklarıydı bunların dışına pek çıkılmıyordu yada daha doğrusu kapasite bukadardı ! bunların yanısıra daha çok keyloger,Trojan gibi materyaller de yaygındı ! ancak yılların ilerlemisyle dediğimiz gibi hack teknikleride gelişti ! rfi yani remote file inclusion denen php sistemlerde çıkan açıklar çok popüler oldu ! tüm hacker'ler bu açığı kullanmaya başladı ancak herşeyin sonu olduğu gibi bu açıklarında sonu geldi ve birçok önlem alındır rfi açıklarına, sonrasında ise Shell ile serverda dolaşma popüler oldu, birçok kişi kendisini  Linux bypass ilahı ilan etmişti bile !! ancak günümüzde Linux sistemler her geçen gün çok daha güvenli hale gelmektedir ve buda birçok hackeri durdurmaya başladı, traji komiktirki artık hackerler tekrar SQL injection'a dönüş yaptı çünkü artık çemberin daraldığının herkez farkına vardı.  Bu yazdıklarımız türkiyedeki hack faaliyetleriyle alakalıdır peki ya dünyada neler olmakta ? bir zamanlar Rusların hakimiyetinde geçen hack dünyası son yıllarda Arab hackerlerin hakimiyetine girdi ve birçok kabiliyetli arab hacker interneti talan etti diyebiliriz ! yazdıkları yüzlerce hacktoolslar halen daha kullanılmakta, ispanyol hacker gurubu DOM ise yakalanıp senelerce hapis cezası aldı ve onlarda avrupanın en iyi gurubu idiler ancak tüm gurp yakayı ele verdi. Tekrar türkiyenin gündemine gelecek olursak artık pek az hack sitesi ayakta yayın halinde, birçok grup dağıldı sivile karıştı, ayakta kalan gruplardan en eskileri içinde yer alan http://www.imhatimi.org yayın sürdürmeye devam ediyor ! ve az bir değişiklik olsa bile sitede klasik hacker sitesi çizgisini korumaktalar ! ve bizlerde şuna inanıyoruzki internet var oldukça, sistemlerde açıklar herzaman var olacaktır, kusursuzluk mümkünmü ? evet bizce mümkün ancak hiç bir firma sisteminin kusursuz olmasını istemez yoksa yeni patch'li sürüm çıkarıp nasıl para kazanacaklar ? anlıyacağınız aslında bu danışıklı dövüş gibi birşey.

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Korece "...." nasıl söylenir 2 ?

Korece nasıl söylenirin 2.si ile devam ediyoruz,


알았어요 [al-ass-eo-yo] (arassoyo)= Anladım / I get it
제발 [je-bal] (çebal) = Lütfen-Yalvarıyorum / Please!
나중에 봐요 [na-jung-e bwa-yo] (nacunge payo) = Daha sonra görüşürüz / See you later
뭐라구요? [mwo-ra-gu-yo] (moraguyo) = Ne dedin? / What did you say?
당신이 뭘 알아요? [dang-sin-i mwol al-a-yo] (tangşini mol arayo) = Sen ne biliyorsun? / What do you

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