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  • EMMET RUSHE’S FITNESS COLUMN: ALL ABOUT ABS

    first_imgBy Emmet Rushe: How do I get a six pack?This is probably one of the most asked questions in any gym. 
Everyone has their own ideal waistline and they will always aspire to try and get that ‘look’, especially when summer is around the corner.Most men want the six pack abs and most women would love to have a long, lean and tight tummy. Walk into any gym or health club at any time of the day and you will likely find a number of people laying on their backs with their legs in the air (take your mind out of the gutter) crunching away for all they are worth in the hope of reducing their waist line or getting a set of chiselled abs.There is a lot of misinformation when it comes to abdominal training.
Turn on any TV and flick through some of the shopping channels and you will be met with a variety of gadgets and gizmos, all of them with models with unbelievable bodies, “Ab-swinging”, “Ab-crunching”, “4 minute-Abing” and even “ab rolling”. 
Go online and you will be met with the over enthusiastic ‘Mike Chang,’ the only millionaire on You Tube who cannot afford a shirt.All of these products promise that you will get the results that you are after, but all of them will fail to deliver.Why then are they so hard to attain? 
What is it that holds us back from getting to where we want to be? Here are a few tips on the best ways to train your Abs.Use compound Exercises.

 Large exercises like squats, deadlifts and overhead pressing are probably the best exercises that you can do for your Abs. 
Every inch of your core will fully engage during these exercises and you are also working your full body at the same time.Only doing sit ups

: People like sit ups because whenever they do a lot of them, their abdominal muscle will burn and this means that it is working…..right? 
Not quite,
 Our abdominal muscles are made to do an array of movements; we can flex, bend, twist and turn and they support us through core stability.Our abdominal training should reflect this. 
Planks, side planks, reverse crunches, hanging leg raises, rollouts, pikes, pallof presses, cable crunches, X body mountain climbers, cable chops, hyper-extensions etc, etc, etc.
These are only a few choice exercises that you can do to hit your core from different angles and help train it properly.Thinking you can out train your diet. 

It doesn’t matter how many sit ups you do. It doesn’t matter how much cardio you do. Your dietary and weekend habits will dictate whether you can see your abdominal muscles or not. 
Some people have good genetics and can see visible abs with a slightly high body fat, but most people have to be in a lower range before all their hard work will finally reveal itself. Training your abdominal muscles every day. 

Your abs are a muscle like any other muscle. You wouldn’t train your legs every day and your abdominal muscles are no different. 
One or two exercises for 2-3 sets at the end of your session are sufficient. 
Do these 2-3 days per week and you are set. 
Remember to try and include different exercises throughout the week.This is only the tip of the iceberg when it comes to abdominal training, but these tips should set you on course for the summer.#TrainSmartIf you have any question on this article or for getting a tailored program based on your starting point, please contact me through the link below. https://www.facebook.com/pages/Rushe-Personal-Training-and-Performance/120518884715118 * Emmet is the owner and operator of Rushe Personal Training and Performance
. EMMET RUSHE’S FITNESS COLUMN: ALL ABOUT ABS was last modified: April 27th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:Absemmet rushefitness columnsix packlast_img read more

  • URA FC hosts Busoga United at Bombo Barracks

    first_imgURA FC have defeated Busoga United on two occasions in the past. (PHOTO/Courtesy)Uganda Premier League URA Vs Busoga UnitedBombo [email protected]:30pmURA hosts Busoga united at a neutral ground in one of the three Uganda Premier League games to be played on Friday.The game will be at the Bombo barracks which is a neutral ground for both teams as Nambooloe-where URA usually host their games, is still closed.URA are 10th on the 16-team table with 14 points while Busoga United, who have lost two and drawn once in their last three games lie 8th on the table with two points more.Team news Defender Paul Mbowa and attacking midfielder Joachim Ojera are doubtful due to documentation although the two have been playing for the club since the season started.Abbey Bogere Kikomeko will be welcoming back Joel Madondo who missed the last two games.Match facts Busoga’s last game was a 1-1 draw with Maroons at Mighty Arena in Jinja. The result ended Busoga’s three-game losing streak but extended their winless run to four games.Busoga sit two places above URA and have collected 17 points after 14 games. This will be their last game in the first round.The Tax collectors who lost their last league encounter 1-0 away to Vipers at Kitende, are 10th on the 16-team log with 14 points.URA has won twice and Busoga once since they started playing each other.Comments Tags: Busoga UnitedUganda Premier LeagueURA FClast_img read more

  • Will Clark gets a big bronze statue, but not in San Francisco (yet)

    first_imgCLICK HERE if you are having a problem viewing the photos or video on a mobile deviceWill Clark went back to college last week. Not to complete a degree-gone-dormant. And not to settle a decades-old parking fine. And not because he just happened to be in the neighborhood.He came to be honored along with former Mississippi State teammate Rafael Palmeiro to celebrate the recommissioning of the school’s baseball stadium — Dudy Noble Field.The locals call it The Dude. The makeover, …last_img read more

  • Gus Nyquist’s wife gives birth, but Sharks winger expected to play Game 3

    first_imgDENVER — Gus Nyquist flew back to Michigan for the birth of his baby girl but is expected to play Tuesday in Game 3 against the Colorado Avalanche at Pepsi Center.Sharks coach Pete DeBoer said Nyquist is flying back to Denver from Detroit this afternoon and will be available with the second round series between San Jose and Colorado tied 1-1. Game 3 will start at 7 p.m. (PT).According to a team spokesman, Nyquist’s wife gave birth to Charlotte Nyquist, the couple’s first child, on Monday. …last_img read more

  • Wal-Mart Dropping iPhone to $97

    first_imgA Web Developer’s New Best Friend is the AI Wai… On Tuesday, retailer Wal-Mart plans to cut the price of the popular iPhone 16GB 3GS to $97. Currently this iPhone model is selling for $199. The $97 deal requires a two-year service contract with AT&T. The dip in price could represent a hope to clear inventory and preserve sales in the lead-up to the debut of the newest iPhone next month. Good for buyers, perhaps, but a source of some aggravation for developers. The reduction could also be a reaction to the April AdMob report that had Google’s Android phone edging out the Apple iPhone in mobile ad traffic. That report indicated that the Android had garnered more of the ad dollars spent on mobile platforms than the iPhone had, with Google at 46% to Apple’s 32%.Apple sold around 50 million iPhones last year. Figures for the last quarter indicated a doubling in sales from the previous year. Last month, a version of Apple’s new 4G iPhone was passed off to tech blog Gizmodo, which wrote about it. An Apple attorney, George Riley, later called this “immensely damaging” to the company. Marco Arment, lead developer of Tumblr and Instapaper, said on Twitter tonight: “As a developer, I can’t wait until Apple stops selling the iPhone 3G and the current low-end iPod touch. Those CPUs are tough to support. And I realistically need to keep supporting them for about 2 years after Apple stops selling them.” Why Tech Companies Need Simpler Terms of Servic… curt hopkins Related Posts center_img Tags:#Apple#web Top Reasons to Go With Managed WordPress Hosting 8 Best WordPress Hosting Solutions on the Marketlast_img read more

  • Money talks: UFC reaches ESPN with first fight of $1.5B deal

    first_imgFILE – In this Oct. 6, 2018, file photo, Dana White, president of the UFC, speaks at a news conference after the UFC 229 mixed martial arts event in Las Vegas. ESPN will raise the curtain on the octagon Saturday, Jan. 19, 2019, and air the first card of a $1.5 billion, five-year deal that will plaster UFC all over the sports network’s various platforms. (AP Photo/John Locher, File)NEW YORK — Years before UFC was worth billions, Dana White used to plead his case with ESPN for air time.This was no negotiation for a big-money rights package — the UFC president simply wanted highlights on “SportsCenter.”ADVERTISEMENT Trending Articles PLAY LIST 00:50Trending Articles01:27Filipino athletes get grand send-off ahead of SEA Games00:59Sports venues to be ready in time for SEA Games02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games02:11Trump awards medals to Jon Voight, Alison Krauss Is Luis Manzano planning to propose to Jessy Mendiola? ESPN will raise the curtain on the octagon Saturday and air the first card of a $1.5 billion, five-year deal that will plaster UFC all over the sports network’s various platforms.“It’s our time now on ESPN,” White said. “We want to kill it this weekend.”The UFC card at Barclays Center in Brooklyn, New York, will air on both ESPN and ESPN-plus and features a pay-per-view worthy main event: Henry Cejudo defends the 125-pound title and the fate of the flyweight division against T.J. Dillashaw, the current bantamweight champ looking to add a second belt. UFC’s career wins leader Donald Cerrone, crossover star Paige VanZant, and troubled former NFL defensive end Greg Hardy all fight on the debut show.“I would love to see my face all over ESPN,” VanZant said.UFC has opened a TV deal with a bang before: its first network prime-time appearance on Fox in 2011 earned 5.7 million viewers. UFC has soared on PPV over the last seven years — McGregor vs. Khabib Nurmagomedov in October had nearly 2.4 million buys — while TV ratings dipped on free TV. The final UFC on Fox show in December dropped 13 percent from 2017 and netted only 1.8 million viewers.ADVERTISEMENT TS Kammuri to enter PAR possibly a day after SEA Games opening View comments “I was out there all the time,” White said of his trips to ESPN’s Connecticut headquarters. “For most of the time, the last 18 years, I was battling just to get coverage. We used to fight just to try and get covered by them.”Call off the fight.FEATURED STORIESSPORTSPrivate companies step in to help SEA Games hostingSPORTSUrgent reply from Philippine ‍football chiefSPORTSWin or don’t eat: the Philippines’ poverty-driven, world-beating pool starsUFC and ESPN have launched a partnership that would have seemed inconceivable even a decade ago, until stars like Ronda Rousey, Conor McGregor, Anderson Silva and Brock Lesnar helped shake the mixed martial arts promotion from a fringe sport even banned in some states to a firm, mainstream player.White will get his highlights — and so much more. LOOK: Joyce Pring goes public with engagement to Juancho Triviño White said the time was right to shift to ESPN-plus and that streaming for Endeavor-owned UFC was “absolutely the future.”“Certainly the world wants to see if subscriber TV is going to work,” Pilson said. “ESPN is chasing the younger audience. Everyone else is. But are they going to get that audience to stay with UFC on a streaming basis and watch it on your phone for hours at a time? Wow, I don’t know.”Grab the phone or iPad, UFC will also unveil new championship belts Saturday to mark the new era. But so much else will look familiar. Jon Anik remains the play-by-play announcer and heavyweight champion Daniel Cormier is the color commentator. Karyn Bryant will host and Megan Olivi reports backstage. Rashad Evans and Michael Bisping will also contribute from the on-site desk team.“Any time we’re on ESPN, we’re looking to deliver the biggest and the best up-and-coming fighters,” White said.Sports Related Videospowered by AdSparcRead Next ESPN has brushed off the low ratings, convinced it can offer the cross-platform exposure UFC needs to widen its fanbase. “SportsCenter.” Studio shows. Podcasts. Fights on linear TV and streaming services. Documentaries. On-demand content. UFC, which has also aired on Spike, should feel right at home in the ESPN lineup as network bedrocks such as the NFL, the NBA and baseball.“The programming that they’re going to build around the fights and the amount of money that they’re spending on advertising just shows the overall power of ESPN,” White said.ESPN kicked off the deal with a night full of classic fights and it peppered college football’s national championship game with spots for UFC’s arrival and the Brooklyn fights. It also ran a three-hour version of “Ariel Helwani’s MMA show” on ESPN2 on New Year’s Eve, ringing in 2019 with the reporter giving 2018 awards and talking with fighters, including Cejudo and Dillashaw.“The entire company has really rallied behind this and has started to better understand the potential value here to us,” said Glenn Jacobs, ESPN vice president, UFC and Boxing. “We’re going to cover the sport the way we cover every sport, hopefully. We don’t want the UFC to be looked down or thought about any differently internally than we think about (other sports).”The contract comes with some risks. UFC will no longer have a free TV home and its most loyal fans are now expected to stretch their fight dollar each month to pay for a cable bill, ESPN-plus ($4.99), UFC Fight Pass ($7.99 to $9.99) and PPV (often $64.99 per fight) to access all content.ESPN is available in 86.8 million homes and ESPN-plus has hit 1 million subscribers; Fox was available in 119.9 million homes, FS1 in 83 million and FS2 in 57.5 million.“You get more bang for your buck right now,” White said. “Everybody has ESPN. We’re bringing all these great fights to ESPN linear that you get for free. And then it’s $5 for ESPN-plus. That’s affordable for everybody.”ESPN’s parent company, Walt Disney Co., is set to start its own Netflix-type streaming service this year that could open more doors for UFC. Imagine a day when Ariel (The Little Mermaid) throws it over to Ariel (Helwani) before a podcast.But will fight fans flock to their devices for fight nights running almost every weekend?“It’s similar to what happened with NASCAR. NASCAR took a lot of money from the cable companies to put their events on the cable channels to help grow the channels. What happened is, NASCAR ended up losing its audience,” said Neal Pilson, the former president of CBS Sports who now runs his own sports television consulting company. “But I think the biggest risk is from ESPN putting up a lot of money to try and jump-start and grow its subscriber service. That to me is more of a risk element than anything from UFC.” LATEST STORIES SEA Games: Biñan football stadium stands out in preparedness, completion MOST READ SEA Games hosting troubles anger Duterte SEA Games: Biñan football stadium stands out in preparedness, completion Private companies step in to help SEA Games hosting LOOK: Joyce Pring goes public with engagement to Juancho Triviño Don’t miss out on the latest news and information. Overweight Jhack Tepora replaced, stripped of interim featherweight titlelast_img read more

  • The Unintended Benefit Of An Improved Run Game For Oklahoma State

    first_imgWhile you’re here, we’d like you to consider subscribing to Pistols Firing and becoming a PFB+ member. It’s a big ask from us to you, but it also comes with a load of benefits like ad-free browsing (ads stink!), access to our premium room in The Chamber and monthly giveaways.The other thing it does is help stabilize our business into the future. As it turns out, sending folks on the road to cover games and provide 24/7 Pokes coverage like the excellent article you just read costs money. Because of our subscribers, we’ve been able to improve our work and provide the best OSU news and community anywhere online. Help us keep that up. Mike Gundy talked recently about the benefit of having a good run game. It is straightforward and probably obvious.“Our ability to run the ball a little more effective this year has given us other options when last year it was just protect and keep chunkin’ it down the field, which I’ve never been comfortable with,” said Gundy.“More effective” is a relative term, I suppose because Oklahoma State is only averaging 3.59 yards per carry this vs. 3.58 yards per carry last year. But I don’t think there is any question the run game has improved. Just watching this team move the ball is wildly different, and more of its rushing yards are coming via running backs instead of The General falling forward for a couple of yards. Plus, OSU has allowed more sacks per game this year which brings the average down.There is another unintended benefit linebacker Jordan Burton touched on recently.“It also helps the defense because then we’re not on the field as much,” Burton told the O’Colly about a more established run game. “I think recently we’ve only been on the field 60 to 70 plays. Whereas last year, it was up to 118, 125 plays a game. Guys like that help the entire team. Not just the offense.”The real numbers are 75 plays this year against 77 last year, but a couple of plays a game is a big deal. It adds up. So it’s small, but one of the best things about having a more stable ground attack is that your defense is not playing as many plays overall and it doesn’t feel like it is going right back out there after three incompletions and 10 seconds of actual game time run off the clock.last_img read more

  • Mike Gundy: What’s Been Accomplished Here Is Nationally Impressive Over Last 10 Years

    first_imgWhile you’re here, we’d like you to consider subscribing to Pistols Firing and becoming a PFB+ member. It’s a big ask from us to you, but it also comes with a load of benefits like ad-free browsing (ads stink!), access to our premium room in The Chamber and monthly giveaways.The other thing it does is help stabilize our business into the future. As it turns out, sending folks on the road to cover games and provide 24/7 Pokes coverage like the excellent article you just read costs money. Because of our subscribers, we’ve been able to improve our work and provide the best OSU news and community anywhere online. Help us keep that up. One of the themes of this 2016 Bedlam week is how much Oklahoma State has grown up when it comes to being recognized as a nationally-relevant program. Playing for four conference titles in six years will do that for a university.Mike Gundy, however, deflected the recognition back onto the players and fans on Monday in his press conference. It was actually a pretty cool moment.“I don’t think anybody …  would argue that over the last eight years — I forget how far back — but, that we’ve become a year-in-year-out top 20 program,” said Gundy. “So a long time ago, when we started this, my goal was to put a quality team on the field so that people that loved Oklahoma State football knew every Saturday we had a chance to win.”It’s actually better than top 20, Mike. Here are the overall college football winning percentages nationally over the last eight years. This is for all teams over 70 percent.screen-shot-2016-11-29-at-11-16-23-amOklahoma State is 12th. And it is actually 10th if you count only teams that have been in Power 5 conferences for that entire time.“For me, there’s not a lot more that I think about than what we can do to be successful tomorrow. But, I do get satisfaction in knowing that we have changed the thought process and the mental approach or the outlook for the Oklahoma State fans that have watched us for years and years.“It’s not only wins and losses, and you guys know me, but it’s what we’re doing off the field — last year we were 1,000 on our APR — our graduation rates, the success that our players have when they leave our program, all those things are important to us.“You can make comparisons, but I think what’s happened here is about as impressive as anything that’s happened anywhere in the country in the last ten years.”Eight, ten, whatever. The point is that it is amazing.We can whine and moan about how Gundy hasn’t won more Big 12 titles and hasn’t beaten OU often enough, but the reality that Oklahoma State is a top-two team in a Power 5 conference is startling. Here is my unofficial tally for top-two teams in Power 5 conferences since Gundy took over.Pac-12: USC-OregonSEC: Alabma-LSUBig 10: Ohio State-WisconsinACC: Clemson-FSUBig 12: OU-OSUThis is a world I want to live in!So yeah, maybe Mike Gundy is weird (OK, he is weird) and maybe he hasn’t taken down Bob Stoops as much as we would like. But Oklahoma State is a national force in the college football world, and that, as Gundy noted, is impressive.last_img read more

  • Justice Hill Breaks OSU Freshman Rushing Record

    first_imgWhile you’re here, we’d like you to consider subscribing to Pistols Firing and becoming a PFB+ member. It’s a big ask from us to you, but it also comes with a load of benefits like ad-free browsing (ads stink!), access to our premium room in The Chamber and monthly giveaways.The other thing it does is help stabilize our business into the future. As it turns out, sending folks on the road to cover games and provide 24/7 Pokes coverage like the excellent article you just read costs money. Because of our subscribers, we’ve been able to improve our work and provide the best OSU news and community anywhere online. Help us keep that up. With 66 first-quarter rushing yards (on six attempts) true freshman Justice Hill has broken Mike Hamilton’s OSU freshman rushing record.Hill broke Thurman Thomas’ record for a true freshman against TCU.Hill also broke 1,000 yards in the first quarter to be the first OSU running back to reach that mark since Joseph Randle in 2012.Hill entered the game with 943 yard and five touchdowns, while averaging 5.5 yards per carry.last_img read more

  • Mason Rudolph’s Biggest Weakness

    first_imgThe South Carolina native often didn’t look as comfortable in away games, often fumbling the ball or making silly mistakes. Against Oklahoma in the season finale, Rudolph arguably had his worst game of the season.Rudolph struggled away from home in 2015 as well. He had a number of mediocre performances, including his three-turnover performance against Texas (including a pick-six and scoop-and-score) and a three interception game against West Virginia (in which he also had a safety). Both games OSU somehow won.Statistics are one thing, but most importantly, Rudolph just looks different away from home. The biggest thing with Rudolph isn’t necessarily the stats or the gaudy numbers. It’s the eye test.Without context, his 2016 stats would indicate that he is an NFL-ready quarterback with gaudy college numbers and excellent size. But after watching his performance throughout the season, there were times where he just didn’t look ready for the next level. So it’s not that Rudolph always performed significantly worse when not on OSU’s turf. He just looked different.This is not to say that he didn’t have clutch performances on opposing team’s home fields. 2014 Bedlam and 2016 Kansas State are excellent examples of Rudolph taking control, especially in the clutch. There’s no doubt that Rudolph is a good quarterback. But don’t think that he’s coming back to OSU just to win a championship; he has some growing to do as a player, too. Home29946664%35634417011-2 Road24140360%2741612135.59-3 CareerCompletionsAttemptsPercentageYPGTDINTRatingRecord While you’re here, we’d like you to consider subscribing to Pistols Firing and becoming a PFB+ member. It’s a big ask from us to you, but it also comes with a load of benefits like ad-free browsing (ads stink!), access to our premium room in The Chamber and monthly giveaways.The other thing it does is help stabilize our business into the future. As it turns out, sending folks on the road to cover games and provide 24/7 Pokes coverage like the excellent article you just read costs money. Because of our subscribers, we’ve been able to improve our work and provide the best OSU news and community anywhere online. Help us keep that up. Neutral578964%26451155.12-1 Oklahoma State quarterback Mason Rudolph’s 2016 numbers were impressive. Not only did he have 28 touchdowns and only four interceptions, but the senior-to-be racked up over 4,000 passing yards and capped a successful 2016 season with an emphatic 38-8 win over Colorado in the Alamo Bowl.His name is constantly being thrown out in the preseason as a potential early-round draft pick and a serious contender for the Heisman Trophy. But in order to do that, Rudolph is going to have to fix one major foible in his game, and that’s his performance away from home.Rudolph tore up teams at home in both 2015 and 2016. This year at Boone Pickens Stadium, Rudolph had a quarterback rating of 173.6, which would put him at second in the conference behind Oklahoma’s Baker Mayfield. But his away QBR of 138.5 would tie him with Iowa State’s Jacob Park, who was sixth among Big 12 quarterbacks in 2016.Even with more simplistic statistics, the difference is clear. Rudolph’s completion percentage, which is used to determine one’s QBR, was 65 percent at home and 60 percent away in 2016.His career stats tell a similar story. There is a Home Rudolph and a Road Rudolph, and it seems at times they are completely different players.last_img read more