This is the first book of Ivan Mellace. With this book he tried to restart and to give new dignity tothe Criminal Anthropology.
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While I absolutely love being able to workout outdoors or at home, sometimes I really enjoy a good session at the gym. Today I want to share three of my favourite gym-based leg exercises as well as a brief explanation of how to do them. You can find all of these exercises plus more - in my programs in the Sweat app. 3 Gym-Based Leg Exercises If you're planning to hit the gym to work on your legs, make sure you give these three leg exercises a try! 1. Leg Press This exercise is similar to a squat, except it’s in a seated position! Like a squat, it is a compound exercise, which means it works a number of large muscles / muscle groups at the same time. A conventional leg press (feet shoulder-width apart) works all of the major muscles in your legs — Including your quads, hamstrings, calves and glutes. How to do a leg press Take a seat in the leg press and place your feet on the foot plate about shoulder-width apart. Use the handle to remove the leg press from its locked position. Slowly bend your knees and allow the foot plate to lower in towards you. Press through your heels and extend your legs to push the plate away. Repeat this process for 12-15 repetitions before returning the leg press to its locked position. One thing I love about the leg press is that you can also mix up this exercise by changing your foot position. For example: Position your feet a little wider with toes pointing outwards (sumo) to help target your glutes more. Position your feet closer together to target your quads. And if you’re up for a challenge, remove one foot and work one leg at a time. Just be mindful that you won’t be able to use the same amount of weight for this one! The leg press can be one of the most popular machines at the gym, so if it's busy and you don't want to wait for it to free up, try one of these leg press alternatives. 2. Smith Static Lunge For those of you that have followed my original program, this exercise is very similar to a Barbell Lunge. However, using a Smith machine takes the stress out of getting a barbell on and off your back (especially if you’re someone that prefers to lift heavier weights). How to do a smith static lunge Set the Smith bar to about chin height. Position yourself under the bar, allowing it to rest on your shoulders. Press up into the bar to release it from its locked position and step one foot forward and the other backwards into a split stance. Make sure your feet are about shoulder-width apart. Bend both knees to about 90 degrees and into a lunge. Extend your legs to return to a standing position. Repeat this process for 10-12 repetitions before swapping sides, then return the Smith machine to its locked position. With this exercises, you can add weight plates on either end of the bar to make it a little more challenging! 3. Standing Glute Kickback Kickbacks are an easy exercise to get used to, because they pretty much mirror a movement that your legs do every day! To add some resistance and really work your glutes, I absolutely love using the cables. Standing glute kickbacks are a great way to activate your glutes and target your butt. How to do a standing glute kickback Attach an ankle wrap to the end of the cable cord and then one of your ankles before setting the resistance on the weight stack. Place your hands on the pole in front of your chest and take a small step backwards, standing with your feet about shoulder-width apart. While keeping your leg straight and foot flexed, extend the leg with the ankle wrap back behind you. Lower your leg to return to standing. Repeat this process for 10-12 repetitions before swapping sides. If you want more exercises to target your glutes, check out more of my favourite glute exercises. Don’t forget to let me know what you thought of these leg exercise suggestions! Do you want to see some more gym-based workouts? Let me know in the comments!
Getting comfortable with a new group of people can be a terrifying and uncomfortable situation with a sea of unfamiliar faces and a head filled with strange
time to get frisky!
What is NaNoWriMo? And should you try it? Read this to get quick-start guide to learn more about NaNoWriMo and get helpful resources and information.
Depending on your lifestyle, you can find a number of ways on this list to increase your monthly income and get paid to sing.
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Hello friends! Sorry for my absence from the blogging world this week. This past week was my first week at school. We had meetings and time in our room during the week and finished with a Meet and Greet on Friday afternoon. It’s sad that I’m already exhausted! Getting my room ready with a walking...
POPSUGAR is a global lifestyle media brand with content encompassing entertainment, style, beauty, wellness, family, lifestyle, and identity. POPSUGAR's team of editors, writers, producers, and content creators curate the buzziest content, trends, and products to help our audience live a playful and purposeful life.
One fun math idea to incorporate as a weekly routine is a Challenge of the Week problem. It is optional for students to give it a try, but I've found that just by adding the word challenge and hyping it up a little bit...kids love to give it a shot! The problem is always an extension of what we are studying that week in class. I put each new challenge up on Monday morning and students have until the end of the day on Thursday to turn in their solutions to the turn in basket pictured. We go over the challenge every Friday after our daily warm-up problem. Students who answered the problem get a small prize (mints in my classroom!) and the recognition of solving the Challenge of the Week! Enjoy! Both my 6th grade challenge problems and 8th grade challenge problems are FREE! Be sure to grab a copy and use them with your students! Here was one of our first Challenge of the Week problems this year during our fraction multiplication unit. Go Badgers...Wisconsin sports is a fairly common them in my classroom! After multiplying fractions, we moved on to multiplying and dividing mixed numbers. I love how this problem really makes them work backwards and think about the process of multiplying fractions and mixed numbers! As we moved into our rates and ratios unit, this problem was one of the more challenging this year. My students get to know my love of baseball pretty early on in the year! Another challenging rates and ratios problem. Especially letter c... Here was a great problem that I used during our percents, fractions, and decimals unit a few weeks ago. Another Problem of the Week from our percents, fractions, and decimals unit! This one was from later in the chapter when we learned how to find the percent of a number. For our shortened Thanksgiving week, I got creative and researched some crazy Thanksgiving statistics. Seems like a lot of turkey per person, but I guess the stats don't lie! Here is a challenge that relates to order of operations! I also had to show one of my students responses because of how complex it was. I love it when I see things like this in sixth grade! On the left is the problem of the week. On the right is one of my the student's response. I rewrote it so that I could go through it with all of my classes. They loved the challenge of having to use order of operations to solve such a complicated problem! After introducing algebraic expressions at the beginning of our algebra units, here was a challenge of the week that I had A LOT of students try! As we continued our units of algebra, here is a challenge of the week that I had students try BEFORE we learned about two-step equations. I liked the writing aspect of this problem, as well as how open-ended it is! Once we learned about two-step equations, I made our challenge of the week a little tougher...fractions AND decimals! More two-step equations! This challenge of the week was also a great review of dividing fractions and mixed numbers from the start of the year. This challenge of the week involved finding a two-step rule for the function table! This problem was as we were nearing the end of our algebra units. I like how it brought together everything that we had been learning about...equations, function tables, and graphs! On to solving inequalities! This problem was before we had learned about solving two-step inequalities. Two-step inequalities with fractions! This was a tricky one for the sixth graders! This challenge of the week was just prior to learning how to find the measure of a reflex angle. I had a lot of students who remembered to subtract from 360 degrees! This one was one of my favorites! Some students surprised me by finding angle C first. I hadn't even thought to solve it that way! This problem sparked a fun discussion of the names of different polygons...including a megagon (1,000,000-sided polygon). Translations, reflections, and rotations! Putting it all together! The rotation step was tricky for my students because most of the examples we did in class were rotated around the origin! Moving on to areas...this problem was just after learning about how to find the area of parallelograms and triangles! More work with areas! I really enjoyed creating these area challenge problems! Putting it all together with a composite area problem. This was challenging with the two semi-circles! Composite volumes...combining what we learned about finding the volume of rectangular prisms and pyramids! This might have been my favorite problem to create! Who doesn't want to solve a problem with a floating pyramid inside of a rectangular prism!
I'm sure you'd think of these on your own, but you might enjoy this anyway.
When I was working on my last post about books for middle elementary kids , I was thinking about all the great books that I've read myself. ...
Hi friends! Are you interested in integrating more art into your day to day curriculum? If so, grab this free poster and give Tableau a try! ****************************************************************************** If you haven't tried tableau yet, I highly recommend it! It is a great way to get your students to focus, interact with each other in a positive manner, think deeply about content and literature, and consider the audience when preparing a presentation. If you don't know what tableau is or want to see some students in action, check out my Pinterest board Integrating the Arts . I've pinned some videos that you might enjoy! ***************************************************************************** ★ For more ideas on integrating the arts and other classroom fun check out my blog - Literacy Loves CompanyArt enables us to find ourselves and lose ourselves at the same time. ~Thomas Merton **************************************************************************** ♥ If you would like notification about future items posted by Literacy Loves Company, please click the “follow me” button. All new products are 50% off the first 48 hours after posting. Thank you!! ******************************************************************************** Other products by Literacy Loves Company: Relative Pronoun Task Cards {CCSS L.4.1.A} Poetry, Drama, and Prose {CCSS RL.4.5} Writer’s Handbook {Student Reference} Daily Common Core Writing On Demand Writing Would You Rather... Opinion Writing Unit Literary Themes Poster Set Non-Fiction Text Bundle
Daily Angel Oracle Card: Initiation & The Count St. Germaine, from the Akashic Tarot, by Sharon Anne Klingler, artwork by Sandra Anne Taylor “Standing among the pillars within a beautiful…
Hated by some, social scores are becoming the new normal on the web
Brainwashed: The Seductive Appeal of Mindless Neuroscience is a smart and sometimes devastating critique of "neurobollocks" — the propensity for using brain-science (and, particularly, brain imaging) to reductively explain human…
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You might be under the impression that America's poor are only poor by American standards. After all, the United States is a rich nation, and hey,...
Show your students the power of argument in the real world by letting them write for an authentic audience. You can teach the same skills with argument that's real-world relevant, help students see that those skills do matter, and then try literary analysis with a new perspective.
Download, preview & design with Dora Fonna font using our powerful text font generator for free, or purchase the full version with a commercial license here. Dora Fonna Script Font Free Download License: Personal, CommercialFormat: OTF, TTFTotal Files: 2
He tried every excuse he could think of but none of them worked. On the day of the trial he decided to give it one more shot. As the trial was about to begin he asked if he could approach the bench. “Your Honor,” he said, “I must be excused from this trial because I am prejudiced against...
About MasterChef Junior Cookbook Creativity, hard work, and lots of fun —that’s what it takes to cook like a master. Beloved television competition show MasterChef Junior fosters all of this within each of its pint-size home cooks, and what they whip up is truly impressive. This book aims to give any aspiring young chef the tools he or she needs to hone essential cooking skills, with 100 recipes inspired by dishes that the contestants served in the first five seasons, as well as timeless techniques, tips, and advice. With this book, anyone can become an excellent cook.
The fun times are back after lockdown, but who knew people would interpret Boris’s upbeat message by breaking out in Bournemouth?
Former pastor Ryan Bell embarked on a year without God at the start of 2014. He says, "Before, I wanted a closer relationship to God, and today I just want a closer relationship with reality."
Comedy Central teamed up with comedy sensation Awkwafina earlier this year to deliver another outrageous season of “Awkwafina is Nora From Queens.” True to the title, Awkwafina (real name Nora Lum) draws on her own experiences growing up Asian-American in New York’s largest borough, with the help of her father (BD Wong), cousin (Bowen Yang), and grandmother (a scene-stealing Lori Tan Chinn).
In this reading, Morrison presents a pivotal episode from her novel, A Mercy. The book explores the repercussions of an enslaved mother's desperate act: she casts off her daughter to save her.
