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I mentioned in my last porch post that I was working on sprucing the other side up. Well, here it is!
Aren't the chairs a lovely sunshiny color? I love how it brightens up the whole area. And to tie the two ends of the porch together I used the same fabric as the cushions on the wicker furniture.
It is so nice the chairs also make this corner feel like a usable area instead of just a space. It also makes the table look better, I love how it brings out the blue around the table edge!
And of course the porch wouldn't be complete without a bouquet of pinwheels from last year.
There are a few changes on the other side, a little side table from Ikea and red geraniums.
It certainly hasn't changed that this is everyone's favorite place in the summer! Including Kerri's!
Let's talk about everyone's favorite chain: the posterior chain. So many songs have been written about it, but yet, some people oddly neglect to sufficiently train the glutes and hamstrings.
With this overwhelming abuse of the quadriceps complex, it is important that lifters prioritize isolation of the hamstring muscles to balance out the discrepancy in strength. Hamstring strength can play a role in improved power output, running economy, and may even reduce the risk of injuries like ACL tears.
Before I elaborate, we need to review a little bit of anatomy. The muscles we refer to as the "hamstrings" are actually three separate muscles: the biceps femoris (which has a long head and a short head), the semimembranosus, and the semitendinosus. These two joint muscles work together to flex the knees and extend the hips.
Now that that's out of the way, we can talk about how these muscles affect performance. Since they act as hip extensors, strong hamstrings are going to be crucial for a high jump and a fast sprint. A 2007 study on sprinters concluded that "[...]the muscles mainly responsible for forward propulsion in full speed sprinting are the hamstrings, the glutaeus maximus and the adductor longus. The hamstrings are singled out as the most important contributors to produce highest speed levels." Essentially, an athlete with well-developed hamstrings will be able to horizontally accelerate much faster than an opponent with weaker hamstrings. Each stride will allow him to generate greater hip extension, getting more power as he straightens his legs. While quadriceps strength is necessary, it is the posterior chain that allows him to push harder off of the ground.
Similarly, another study found that runners with a smaller hamstring-to-quad ratio, meaning that there was not as big of a strength/size disparity between the two muscles, had a better running economy. This balance between the quadriceps and the hamstrings allowed the runners to be more efficient in their cadence. It was deduced that "runners should consider implementing hamstring exercises to improve their f-H:Q (hamstring to quad) ratios."
Usain Bolt has some serious hamstring pump.
The muscles activated in jumping are very similar to those we recruit in sprinting. While sprinting is unilateral, jumping is a bilateral movement. The extension of the hips, knees, and ankles, however, is much the same.
A four week study on males (with no strength training experience) found that the Nordic hamstring exercise (which I will show you later in this article) "[produced] favourable neuromuscular adaptations for the possible prevention of hamstring injuries while enhancing performance in athletic, untrained males." Using this exercise, on average, their vertical jump heights increased by about 6.3 cm in a month! That's pretty substantial. Granted, these are untrained individuals, but athletes could still reap some benefits from building the hamstrings.
I am a firm believer that a stronger, all-around, individual will be more resilient to injury. There is a decent amount of evidence to support the idea that hamstring strengthening can prevent the incidence of hamstring pulls, ACL tears, and other such injuries.
Askling et. al. tested hamstring injury in high-level soccer players. He put the players on an eccentric hamstring strengthening protocol 1-2 times a week for 10 weeks. "The results showed that the occurrence of hamstring strain injuries was clearly lower in the training group (3/15) than in the control group (10/15). In addition, there were significant increases in strength and speed in the training group." So the players got stronger, faster, and stayed injury free. What more could an athlete or a coach want!?
Here's the part you've been waiting for--the exercise section:
Not only will you have a better-looking rear-end, you'll be stronger, faster, and more injury resistant. Sounds like a win, win, win to me. Build those posterior chains!
Works Cited:
Askling, C., J. Karlsson, and A. Thorstensson. "Hamstring Injury Occurrence in Elite Soccer Players after Preseason Strength Training with Eccentric Overload." Scandinavian Journal of Medicine and Science in Sports Scand J Med Sci Sports 15.1 (2005): 65. Web.
Blazevich, Anthony John. "Optimizing Hip Musculature For Greater Sprint Running Speed." Strength and Conditioning Journal 22.2 (2000): 22. Web.
Clark, Ross, Adam Bryant, John-Paul Culgan, and Ben Hartley. "The Effects of Eccentric Hamstring Strength Training on Dynamic Jumping Performance and Isokinetic Strength Parameters: A Pilot Study on the Implications for the Prevention of Hamstring Injuries." Physical Therapy in Sport 6.2 (2005): 67-73. Web.
Mjolsnes, Roald, Arni Arnason, Tor Osthagen, Truls Raastad, and Roald Bahr. "A 10-week Randomized Trial Comparing Eccentric vs. Concentric Hamstring Strength Training in Well-trained Soccer Players." Scandinavian Journal of Medicine and Science in Sports Scand J Med Sci Sports 14.5 (2004): 311-17. Web.
Moir, Gavin, Ross Sanders, Chris Button, and Mark Glaister. "The Effect of Resistance Training on Hip-Knee Continuous Relative Phase Measures during Accelerative Sprinting." Medicine & Science in Sports & Exercise 39.Supplement (2007): n. pag. Web.
Nuckols, Greg. "Hamstrings: The Most Overrated Muscle for the Squat 2.0 • Strengtheory." Strengtheory. N.p., 29 Apr. 2015. Web. 27 May 2015.
Sugiura, Yusaku, Tomoyuki Saito, Keishoku Sakuraba, Kazuhiko Sakuma, and Eiichi Suzuki. "Strength Deficits Identified With Concentric Action of the Hip Extensors and Eccentric Action of the Hamstrings Predispose to Hamstring Injury in Elite Sprinters." J Orthop Sports Phys Ther Journal of Orthopaedic & Sports Physical Therapy 38.8
Sundby, Øyvind H., and Mark L.s. Gorelick. "Relationship Between Functional Hamstring." Journal of Strength and Conditioning Research 28.8 (2014): 2214-227. Web.
Ünlü Dj Major Lazer'in Ellie Goulding ile birlikte çıkardıkları Son düet şarkısı Powerfull. Şarkını sözlerini Türkçeye çevrilmiş halini dinleyerek takip edebilirsiniz. Powerful şarkısının anlamı ve Türkçe okunuşu
Powerful What you do to me? Ne yaptın bana? Like lightning when I'm swimming in the sea Ben denizde yüzdüğümde, yıldırım gibiydi Walking on wires and power lines Teller ve enerji hatları üzerinde yürüyorduk. You put your body on top of mine Seni vücudunu benimkinin üstüne koydun
A lot of mercy Biraz merhamet I'm begging you please Lütfen, sana yalvarıyorum I need love Aşka ihtiyacım var You charge me up like electricity Beni elektrik gibi şarj ediyorsun Don't stop my heart with your love Kalbim senin aşkın sayesinde durmaz
There's an energy Bir enerji oluyor When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü I can feel it Hissedebiliyorun When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü There's an energy Bir enerji oluyor When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü I can feel it Hissedebiliyorun When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü
I couldn't leave even if I wanted to İsteseydim beni bıramazdın 'cause something keeps pulling me back to you Çünkü beni sana geri çeker ve tutatdı The stroke of your fingers Parmaklarına zamanlı The scent of you lingers Seninle oyalanan koku My mind roaming wild Zihnim vahşice dolaşıyor The thoughts of your smile Gülüşündeki düşünceler Oh you gotta give me some Oh, biraz bana vermen gerekiyor Or you can give it all but it's never enough no Ya da hepsini verebilirsin ama bu asla yeterli değil
There's an energy Bir enerji oluyor When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü I can feel it Hissedebiliyorun When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü
I can feel it Hissedebiliyorun When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü There's an energy Bir enerji oluyor When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü I can feel it Hissedebiliyorun When you hold me Beni tuttuğunda When you touch me Bana dokunduğunda It's so powerful Bu çok güçlü
Hold me in your arms Kollarının arasına al beni Burns like a fire Bir ateş gibi yanalım Electricity Elektrik When you're close I feel the sparks Bana yakın olduğunda, kıvılcımları hissediyorum
If you have paid SAPA sewerage fees for 2013 and/or 2014, please note that the Pafos Sewerage Board have finally agreed to cancel the charges for anyone within the Tala Community boundary for these years.
Therefore, if you have paid sewerage fees, please contact SAPA direct to arrange a refund. Please ensure you have the necessary paperwork with you, ie passport, and SAPA receipts as proof of money paid.
Negotiations continue to try and extract Tala from the mains sewerage plans but at least this is a step in the right direction!
HindistanAfet Dairesi sözcüsü, birçok eyaletten çok sayıda yeni ölüm haberi geldiğini açıkladı. Aşırısıcaklar yüzünden ölenlerin başında evsizler, yaşlılar ve inşaat işçileri geliyor. Meteorologlar sıcaklardan en fazla etkilenen ülkenin güneyindeki Telangana ve Andhra Pradesch eyaletlerinde yarın yağış beklendiğini açıkladı. Ancak uzmanlar yarınki yağışla birlikte hava sıcaklığının düşmesini beklemiyor.
Yetkililer dün Andhra Pradesh'te sıcaklığın 47 dereceye ulaştığını duyurdu. Sıcaklıklaryüzünden Meteoroloji Dairesi alarm seviyesini kırmızıya yükselterek, insanlara başlarını korumaksızın sokağa çıkmama ve su tüketimini artırma tavsiyesinde bulundu.
Hindistan'ın başkenti Yeni Delhi de sıcaklardan olumsuz etkilendi. The Hindustan Times'ın haberine göre kentte sıcaklık 45,5 dereceye ulaşırken birçok caddede asfaltlar eridi. Yetkililer sıcaklar yüzünden ticaretin de olumsuz etkilendiğini, gıda tüketiminin azaldığını, insanların şu sıralar sadece soğuk su tükettiğini açıkladı.
Sosyal ağlardan takip ederek güncellemelerden haberdar olabilirsiniz
I love apple blossoms, they are so lovely. (and Pink!)
Last year I planted this little sapling in my backyard. I was horrified to discover, once the weather started to warm, that hungry bunnies had nibbled off the twigs on the bottom half. It now just has three branches on top!
But on the top of each branch there is a little cluster of blossoms. It is rather a surprise as I wasn't expecting any flowers after the hungry bunnies. I am so glad it survived and is apparently thriving!
I don't know about a bumper crop of apples, but we might get one of strawberries!!
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