#4 inch 45 degree elbow

[abhrajjain0567]

Buttweld elbow is a particular standard band pre-created designed pipe connector or pipe joint. It is intended to either be flanged, screwed or welded. We produce all the buttweld elbows in fluctuated size, measurement and grade. These elbows are utilized to alter the course of certain funneling or piping framework. We create and send out amazing piping fittings. You can purchase ANSI/ASME B16.9 buttweld 45 degree elbow. These Buttweld elbow takes after the requirements of the accompanying enterprises, for example, Mining, oil refineries, steel and aluminum fabricating, aviation businesses and development organizations.

Buttweld 45° Elbow roll out a 45 degree improvement of course in the keep running of the pipe. The best producer of alloy steel, carbon steel, duplex steel, Inconel and monel buttweld 45 degree elbow giving a wide selection of colors, grades and details.

JF Engineering Products LLP is Manufacturer, Stockists & Supplier of premium quality range of ASME B16.9 Elbow, Stainless Steel Flanges & Other Stainless Steel Pipe fittings that are manufactured under the expert guidance of our diligent workforce. we are highly experienced company in ASME B16.9 Elbow & other pipe fittings. our ASME B16.9 Elbow & Other Fitting products are manufactured using quality material and go through a rigorous quality check at all stages of production to ensure quality. Designed in compliance with international quality standards, these ASME B16.9 Elbow are corrosion resistance, sturdy and durable. we also supply ASME B16.9 Elbow & other pipe fittings Flanges in customized size. Our Product Supply Division offers a broad portfolio of Steel Flanges and ASME B16.9 Elbow. When you place an order with JF Engineering Products LLP, you will receive the products that will stand up in service from people that will stand behind their product.

[azurennne]

KISSING ATTACK

i place homecooked meal in defense position

Preheat the oven to 350 degrees F (175 degrees C).

Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally, until tender yet firm to the bite, about 8 minutes; drain well.

Melt 1/4 cup butter in a large saucepan over medium heat. Stir in flour and salt; cook, stirring constantly, for 2 minutes. Whisk in milk and simmer, stirring frequently, until mixture thickens slightly, about 5 minutes.

Turn off the heat and stir in Cheddar cheese until cheese is melted. Add macaroni and stir to coat; pour into a 9x13-inch baking dish. Mix the remaining 1/4 cup of melted butter and crushed crackers together in a bowl; scatter evenly over macaroni mixture.

Bake in the preheated oven until golden brown on top, about 45 minutes.

[ardent-heretic]

So I was at the Mall for mall type shit.

There was a demonstration so I had to stop. A Traveling Martial Arts team was there in the hopes of wooing people to join them. I have never seen this in person before.

There were teens breaking multiple boards with strikes. Instructors had stacked numerous things around the area to break. Boards, paver stones were exploding everywhere. The entire group went one at a time running, jumped and kicked off a wall, spun, and split a board. There were choreographed routines using weapons and a fan. At one point 6 children jumped and curb stomped 6 boards to break them. This whole show was very entertaining.

Then they brought out the big guy. This guy was 6’6-6’10. Burly motherfucker. There were paver stones stacked. I don’t know the terminology so forgive me. He did a Karate chop strike that broke multiple pavers. Then he walked over and used his shin to strike and break a baseball bat. I was right there, it was not precut to make it easier. Then another instructor held a bat at a 45 degree angle. One end against his thigh. The other end pointing away. Gigantor kicked it and broke it. Hella impressive since person holding it wasn’t motionless so some force was lost.

Then came his final strike. Stack of paver stones as high as my collarbones. A shit ton of pieces. He psyched himself up and BAM. Elbow strike downward broke all but the last two. He was disappointed he didn’t break them all. With his bare foot he kicked the debris clear to the final two. Then he stomped them like balsa wood. I didn’t count how many pavers he broke with the elbow strike. But it was over 10. Each one like 4 inches thick with spacers leaving about a centimeter between each stone.

I don’t know how much force that was. But I do know if I tried I would have a cast and most of them would be intact. It was a crushing blow.

Now I know they travel through the state, and they practice these specific moves consistently. But this was still impressive as hell.

None of it was fake. I stuck around after and noticed 4 were nursing injuries. Two bleeding, one hurt forearm, and one had a foot injury.

It was a fantastic display. If I wasn’t an old fucker,that was dying I might look into doing this. Their home is about 20 minutes from my house. Their YouTube channel has posts back until 2009. There were none of Gigantor. If they post him I will share the video.

I might eyeball their social media and if they do another show, bring Spawn and Spawnette and see if they are interested.

[atplblog]

Price: [price_with_discount] (as of [price_update_date] - Details) [ad_1] Features:1.Comfortable foam, sweat-absorbent, skid resistance, safe for use.2.Durable thick spring can withstand more weight, suitable for different exercise needs.3.Compact and lightweight, easy to store and carry with.4.Everytime you can exercise with our thigh master even in office and watching TV.5.Thigh, Leg, Arm, Back and buttock workout support.To Work Your Thighs :Step 1: Lie down on your back on a mat.Step 2: Bend your knees to about a 45-degree position. Your feet should be flat on the floor.Step 3: Place the thigh toner between your inner thighs. The thigh toner should be positioned so that it looks like an upside-down "V."Step 4: Squeeze your thighs together. Even if the thigh toner moves in only a couple of inches, you still will be working your thigh muscles. Work to squeeze more forcefully, making the thigh toner move farther inward, as you use the equipment over time.Step 5: Complete 15 to 20 repetitions. To increase the intensity, perform slow repetitions or pause at the top of the squeezing motion during each repetition.To Work Your Arms and Chest :Step 1: Grip the handles of the thigh toner with your hands, holding it in front of you. You can sit or stand.Step 2: Ensure that when you push inward the toner is positioned correctly, so that the middle of the "V" shape pushes outward, not inward toward your chest.Step 3 :Push the handles together while allowing your elbows to move out toward your sides.Step 4: Complete 15 to 20 repetitions. This exercise will target your chest muscles.Package including：1 x Thigh Master Exercise Equipment ENGAGE & TONE YOUR ENTIRE BODY - Use the thigh master as an excellent exercise toner for your arm, leg, inner and outer thigh work out. SWEAT-ABSORBENT FOAM HANDLE - The handles come with a sweat-absorbent, soft foam padding so you can enjoy a comfortable and safe workout LIGHTWEIGHT EQUIPMENT - We designed the Nicole Miller thigh trimmer with iron and ABS plastic so you can use it as a home gym equipment MULTI-FUNCTIONAL WORKOUT - thigh toner is a multi-functional thigh trainer, that lets you customize your workout for the results you want [ad_2]

[nancylfitness]

Creamy Roasted Cauliflower Soup

Utilize the time while preparing meals to fit in a few repetitions of healthy activity.

Ingredients:

Large head of cauliflower, about 2 lbs.

3 Tbl. Spoons extra virgin olive oil

1 med onion

2 cloves garlic, minced

4 cups milk, low fat

Powdered milk, 3 Tablespoons

Yogurt, 2 Tablespoons

Butter, 2 Tablespoons

Instructions:

Preheat oven:  425 degrees F.

Stretch, shoulder & arms, upper body with Shoulder Flexion exercise:

Raise right arm, to point at the ceiling.  Keep elbow straight.

Hold for a couple of seconds.

Lower right arm, while raising left arm up toward the ceiling.

Hold for a couple of seconds.

Continue alternating arms for 20-25 repetitions.

3. Cut cauliflower into florets; cut carrots into 1 inch pieces; chop the onion.

Leg Swing

Stand on right leg.  Hold onto a support, if needed.

Using control, swing left leg back and forth.

Repeat, swinging the right leg. Swing each leg 15-20 times.

5. Toss Cauliflower and Carrots with 2 Tbl. Olive oil. Try standing on one foot while tossing, rest foot/leg, as needed.

Stand straight.

Begin with the knees low and, as you warm up your body.

Start bringing the knees up.

Face forward; maintain open chest; keep back straight.

Breathing pattern should be steady & slow throughout the entire exercise.

Place hands against a wall ~ chest height.

Step back ~1 or 2 feet with body at 45-degree angle.

Lowering body toward wall until nose is almost touching wall.

Press body back up to start position. Repeat for 10 – 15 reps.

Stand w/ back pressed against wall.

Slide down into a sitting position by moving feet forward & lowering buttocks.

If pain restricts range of motion, only lower as far as you can with control.

If you can, lower yourself until your thighs are parallel to the floor. Hold this position ~ 10 seconds, longer if possible.

9. As cauliflower is near “done baking”, simmer 1 Tbl. olive oil and the onion in a soup pot / slow cooker, Add salt.

Standing, rise up on toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, rock back on heels, pressing toes to the floor while raising heels.

Hold position 5 to 7 seconds. Do this several times while stirring.

11. Add garlic, stir constantly ~ 30 seconds; add milk.

12. Transfer the cooked cauliflower into soup pot/slow cooker. Increase heat to medium, monitor/maintain a slow-simmer.

Stand with good posture; feet ~ shoulder width apart, knees slightly bent.

Hold dumbbells or cans of soup or household item in front, palms facing thighs.

Keeping arms straight raise the dumbbells at arm’s length overhead.

Slowly return to the starting position. Repeat for 8 – 10 repetitions for each arm.

14. When done simmering, remove from heat and let cool for a few minutes.

15. Working in small batches, carefully, transfer hot soup to a blender. 

16. Add yogurt and butter to blender, blend until smooth. Return to slow cooker.

Sit straight and erect.

Draw shoulders back, bringing elbows back and inward.

Squeeze shoulder blades. Hold for 6 seconds. Repeat 4-6 times

18. Top soup with Parmesan cheese. Serve. Keeps 4 days in refrigerator.

Nutrition:  Serves 4. 226 calories per serving.

Saturated Fat, 5.4 g

Trans Fat 0

Polyunsaturated Fat, 1.4 g

Monosaturated Fat, 9.3

Cholesterol, 15.3 mg

Dietary Fiber, 5.3 g

Sugars. 7.7 g

Protein, 5 g

[thesteelexporter]

Latest Price list of Stainless Steel Forged Fittings

List of pipe fittings

1. Tee and Wye Fittings

Three pieces of pipe are connected with tees and wyes. Tees have a 90-degree angle between their inlet and outlet, and are commonly used to split supply lines or to combine two lines into one. You often see tee fittings connected to potable water supply lines.

 wye is shaped like a “Y” with the two inlets coming together have a 90-degree angle between their inlet and outlet, and are commonly used to split supply lines or to combine two lines into one of the “Y” aligns with the pipe to allow sewer gasses to vent upward.

2. Cross Fittings

Pipes can be inserted through four openings in crosses – one inlet and three outlets or three inlets and one outlet, depending on the requirements. Some irrigation and sprinkler applications use these four-way fittings.

3. Elbow Fittings

Between two pipes, elbows change the direction of flow. An elbow is used to make a turn and has a 90-degree, 60-degree, 45-degree, and 22 12.5-degree bend. A pipe run can be made more flexible by joining them together.

4. Trap Fittings

A trap is a horizontal bend or dip in a drainage pipe that is farther down the drainage system, ways “P” and serve two purposes. First, drain water is trapped in the arc to create a barrier that prevents sewer gasses from rising into the home. Traps also catch debris to avoid clogging farther down the drainage system.

Stainless Steel Forged Fitting Pricing Process

Forged stainless steel fittings are priced according to their diameter, length, and thickness. Our pricing chart below can help you estimate the cost of stainless steel forged fittings.

Stainless Steel Forged Fittings from this brand are the most common in India. As far as quality, build, durability, and availability are concerned, they are rated as the Best Stainless Steel Forged Fitting.

In India, we are the leading supplier of Stainless Steel Forged Fittings at the most competitive prices. With a global distribution network, the company can service the needs of all customers.

Many companies face the problem of stainless steel forged fitting pricing. Suppliers charge different prices for the fittings. There are many variables involved in the process, such as: the material used to manufacture the fittings. Can you tell me how much drilling will cost? Does the existing fitting have a hole that needs to be enlarged? A fitting with a larger diameter may be required in some cases, such as flow-through plumbing. 

It has to be factored into the price. How do you arrive at a price? There is really no complicated answer to this question. Calculate the cost per square inch area for each end of your fitting by measuring the pipe diameter and the thickness of the material available. Depending on the materials used, how hard they must be drilled, etc., the price will vary from one solution to another.

For more information visit 

#pricelist #stainless #steel #forgedfittings #steelexporter #supplier #thesteelexporter #dineshtubeindia 

[metalforgeindia]

What are Forged Pipe Fittings and what are the different Types of Forged Fittings?

What are Forged Pipe Fittings and what are the different Types of Forged Fittings?

Forged pipe fittings are useful for connecting nominal bore pipes. They are made of carbon steel A105 and stainless steel SS316 materials. The forged fittings size of these fittings ranges from 1/8" to 4 inches. They were given their name because of the manufacturing process, which involves forging. During the production of these fittings, the raw material, such as steel alloy or carbon alloy, is heated and formed into a customizable shape.

With Metal Forge India, these forged pipe fittings are available in socket weld and threaded forms. These pipe fittings are made from A105 carbon steel, stainless steel, and even nickel alloy; all of which work well for the formation of pipe fittings. As they are heavier, thicker, and designed for more robust applications. These fittings are available in a variety of pressure classes, including 2000#, 3000#, 6000#, and 9000#.

In this article, we will discuss what exactly is forged pipe fittings and their different types along with their application!

What are Forged Pipe fittings?

Forged pipe fittings are components used in piping systems to connect, change direction, branch off, or stop the flow of a fluid or gas. They are typically created by forging a piece of metal into the desired shape and then machining the fittings to attain the correct dimensions and threading. 

Forged pipe fittings are commonly used in high-pressure applications due to their strength and durability. They come in a variety of materials such as carbon steel, stainless steel, and other alloys. Some of the more common types of forged pipe fittings include butt weld elbow elbow fittings, tee fittings, reducing fittings, cap fittings, and union fittings.

Types of Forged pipe fittings.

They usually come in two different forms: Forged Threaded Fittings and Forged Socket Weld Fittings. Furthermore, these can be sub-categorized and divided into various types such as Elbow, Tee, Union, Cross, Coupling, Cap, Bush, and Plug.

Elbow forged fittings.

It is a type of fitting that is mounted between two pipe or tube lengths to allow a change in the route of a flow. This precise change in the flow is usually performed in either a 90-degree or 45-degree route.

Socket Weld: 45° Elbow, 90° Elbow, 180° Elbow.

Threaded: 45° Elbow, 90° Elbow, 180° Elbow.

Tee Forged Fittings.

Forged Tee Fittings are a type of pipe fittings that come in different forms such as Equal Tee, Unequal Tee, Reducer Tee, and Lateral Tee. These fittings are T-shaped with two open outlets usually at a 90-degree angle for connecting to the main pipeline.

Socket Weld: Equal Tee, Reducing Tee.

Threaded: Equal Tee, Reducing Tee, Lateral Tee.

Cross-Forged Fittings.

These kinds of forged pipe fittings are designed to provide a four-way flow that navigates the fluids in different directions. It is exclusively designed for several piping applications in various industries, such as steel factories, chemical industries, petrochemical industries, and fire protection systems.

Socket Weld: Equal Cross, Reducing Cross.

Threaded: Equal Cross, Reducing Cross.

Couplings Fittings.

These Forged Coupling Fittings come in different types such as Full Coupling and Half Coupling and are carefully tested to ensure supreme quality and sturdy conditions.

Socket Weld: Half Coupling, Full Coupling.

Threaded: Full Coupling, Half Coupling.

Cap Forge Fittings.

Cap Fittings are usually hot-dipped and stirred to prolong their service life. The wide range of such fittings is extensively used in liquid dispensing industries due to their superior durability, exceptional corrosion resistance, and high performance.

Socket Weld: End Cap.

Threaded: End Cap.

Bushing Forge Fittings.

Forged busing is a fitting used to join two threaded items of different sizes. It is an ideal one in various applications such as the chemical industry, hydraulic machinery, oil, and gasoline. These bushing-forged steel fittings are very high quality and are meant to have higher yields to high pressures. 

Threaded: Bushing.

Union Fittings.

Union is accessible in varied sizes that range from 1/4″ NB to 4″ NB. And such a range of unions is exceptionally long-lasting, resistant to corrosion, and offers high-end functionality.

Threaded: Union.

Plug Fittings.

Pipe plugs are the cap ends of fractional tubes, which are employed in numerous industries. These pipe plugs are intended to be inserted into the tubing's end to stop the flow. High-quality tube plugs with a selection of end connections are made from a number of different materials. These industrial pipe fittings are incredibly simple to maintain and clean since they have an easy-to-replace plug assembly and one-piece body construction.

Threaded: Plug forged fittings.

Full Coupling Forged Fitting

The full coupling is used to connect small bore pipes. In addition to connecting pipe to pipe, it can also connect a nipple to a pipe. The ends can be threaded or socketed. Socket weld full couplings are used to join small bore plain end pipes where socket welding is required.

Socket Weld: Full Coupling 

Threaded weld: Full Coupling

Half Coupling

​Half coupling is a very short length of pipe or tube that is used for small bore branching from a vessel or large bore pipe. An end with a socket or thread can be used to connect two pipes or tubes. Only one side of the screw is threaded or socketed. There will be another end welded to the pipe or fastened to it.

Socket weld: Half Coupling 

Threaded weld: Half Coupling

Applications of Forged Pipe Fittings

The following are the most common applications of forged pipe fittings,

Plumbing system

Petroleum and gas industry

Chemical processing Industries

Power generation Industries

Food and beverage industry

Pharmaceuticals Industries

Water treatment

Forged pipe fittings are widely used across various industries for transferring liquids, gasses, and chemicals from one place to another, ensuring safe and efficient transportation.

Quick Note.

If you are willing to purchase any types of forged pipe fittings mentioned above, Then there is no better place to visit than Metal forge India. Metal forge India is a well-known manufacturer of forge pipe fittings. To meet the client's requirement they provide forged fittings in various materials such as carbon steel, high yield, alloy steel, stainless steel, duplex, super duplex, nickel alloys, and other exotic materials.

Moreover, they are the leading exporters and suppliers of forged pipe fittings all across the globe…

To know more about forged pipe fittings, visit us now…..!

[anantradingpvtltd]

Price: [price_with_discount] (as of [price_update_date] - Details) [ad_1] Exercise in the comfort of your home. This is the perfect way to achieve your optimal figure after all without going to a crowded stadium. You can easily train at home or anywhere. EXERCISE Arms and Chest: 1. Place the thigh toner on the front handle by hand. You can sit down and stand. 2. Make sure the toner is properly placed so that the center of the "V" is facing out rather than inward on your chest; 3. The Elbow Squeeze Handle Outward . Move both sides. THIGHS: 1. Lie on the mat 2. Your feet should be flat on the floor, then bend your knees about 45 degrees. 3. Put the thigh toner between your inner thighs. Square the thigh toner and sure it looks like an inverted "V" shape. 4. Squeeze the thigh together. Even if the only thigh toner moves a few inches, you will still be exercising the thigh muscles. 5. As Time Goes By , try to squeeze the thighs to move the thigh toner further in. 6. Repeat 15 to 20 times. To increase the intensity, you can reduce the repetition speed or maintain the tension of each repetition. PARAMETERS Product Name : Multi-thigh -Coach Material: PVC New Material, Foam Plastic and Stainless Steel Core Product Weight: 330g Product size: 25 * 12.5 * 3.5 cm PRODUCT LIST *Compact design: lightweight and portable, convenient to use and easy to store. S-shape design, good elasticity, strong toughness, long-term use can thin legs and reduce thigh fat. You can easily train every day anywhere. *Foam protection handle: the thigh trainer has a foam protection handle, high-quality, soft and extra thick foam, strong sweat absorption, good friction and safety. *High quality: thick steel spring, can withstand more weight, is robust and durable. With sweat-absorbing foam handle, which in combination with the very good suspension provides an optimal training effect. enjoy a comfortable and safe workout. *Applicable people: thigh trainer take and use almost anywhere, suitable for a variety of occasions, office, indoor, outdoor. Suitable for all fitness level people who want physical training. You can give it to your lover, husband, father, boyfriend, colleague, buddy. [ad_2]

[sppalloysandmetal]

Applications of High Pressure Forged Fittings - SPP Metal & Alloys

Forged steel fittings are used to connect several pieces of plumbing equipment. Their diameters range from 2 to 4 inches and they come in a variety of shapes. Forged steel fittings are used in many industries for a variety of high-pressure applications, particularly for threaded connections. It is commonly used to move high-pressure liquids and gases between locations at high temperatures.

With SPP Metals and Alloys you will find a wide range of forged pipe fittings such as 90 and 45-degree elbows, flow tees, Coupling, Union, end caps, nipples, reducers, etc. As SPP Metals and Alloys is one of the well-known - forged fittings manufacturers and suppliers in India.

These forged pipe fittings are available in various international standards such as B16.11, MSS SP43, and MSS SP75 to complete the client's requirements. Moreover, the products with SPP Metals & Alloys are made of high-strength forged metal and incredibly robust and resistant to environmental influences.

Forged pipe fittings.

High-pressure forged fittings are a type of piping component used in high-pressure and high-temperature applications. These fittings are typically made from materials such as carbon steel, stainless steel, and alloy steel, and are designed to withstand high pressure and temperature conditions.

Additionally, they are typically used to connect pipes and other components in a piping system and come in various shapes and sizes, such as elbows, tees, and reducers, to meet the specific needs of the application. High-pressure forged fittings are known for their strength and durability and are often used in conjunction with other high-pressure piping components, such as valves, flanges, and pipes, to create a complete piping system.

Types of Forged Fittings.

45 Deg Elbow

90 Deg Elbow

Tee

Couplings

Unions

Cap

Plug

Nipple

Benefits of High Pressure Forged Pipe Fittings.

High-pressure forged pipe fittings have several benefits that make them well-suited for high-pressure and high-temperature applications:

Corrosion Resistance

Cost-effective

Higher strength and durability

Customization

Easy to Install

Leak-tightness.

Grades in which forged fittings are available.

Super Duplex: S32750/S32760/F55/F53

Duplex: S31803/S32205/SMO 254

Nickel Alloys: Alloy 400, 625, 800, 825

Stainless Steels: 304, 316L, 310S, 321, 904L, etc

Carbon Steel: A105

LTCS: LF2

Alloy Steel: F9/F11/F12/F22/F91

Standards in which these forged pipe fittings grades are available.

B16.11

MSS SP43

MSS SP75

Applications of High Pressure-Forged fittings

High-pressure forged fittings can be used in a variety of applications and are produced from the finest raw materials. With its high level of consistency and dependability, forged fittings guarantee a long lifespan, high pressure, and no faults. High-pressure fittings are used in almost all industrial applications where a complex threaded connection is required. Additionally, it could be used to evaluate submerged structures.

In chemical fertilizer industries, instrumentation, nuclear thermal industries, heat exchanger, oil gas industries, pharmacy surgical industries, water gas-piping systems, and refineries petrochemicals seem to be just a few of the industries using these forged pipe fittings.

Forged pipe fittings can be used to change the direction of a piping system, and therefore the direction of a stream. The durability, leak-free operation, precise dimensioning, and smooth finish of such pipe fittings make them quite popular. In heavy-duty operations, where a line must be completely sealed, such long-lasting products are useful.

Final Thoughts.

If you are looking to purchase high-pressure forged fittings for an upcoming project which requires high strength, then you need to check out the best place which supplies the high-quality forged pipe fittings that will suit and fulfill your project requirements. In such case, you can visit, SPP Metals and Alloys the most well-known forged fittings manufacturers and suppliers in the Indian market. As supply a wide range of high-pressure forged fittings at the most competitive price all across India.

[itzabouthealth]

Best Ab Exercises For A Flat Belly

1. Dead Bug

With your arms straight above your shoulders, lie face up on the ground. To begin, place your knees directly over your hips and flex your knee such that your calf and thigh are at a 90-degree angle. Next, straighten your right leg and send it toward the floor while simultaneously lowering your left arm above your head. Repeat on the other side after pausing and going back to your starting position. To finish one set, perform 14 alternate repetitions.

To teach left-right coordination between the upper and lower extremities, which can aid enhance cognitive function as well, keep your lower back in contact with the floor and attempt to breathe as regularly as you can.

2. Barbell back squat

Lift a barbell off the apparatus, distributing it equally across your shoulders while you stand with your feet shoulder-width apart. You should use far less weight than you would for a regular back squat because this variation of the exercise emphasises the core rather than the legs. As you lower yourself into a chair, send your glutes back and bend your knees as far as they will go. One rep requires you to press through your heels to get back to the beginning position. For a set, perform 12 repetitions.

Throughout the entire movement, focus on keeping your abs tight. You can increase the weight on the barbell once you’ve mastered the movement. However, you can avoid injuries by increasing gradually.

3. Planks

Begin on the mat with your hands and knees bent. Make sure your wrists are parallel to the front of the mat and align your shoulders above them. Step back a few inches with your knees. As if there were fire on the mat and you were attempting to pull your stomach away from the burning, draw your navel inward into your spine. Lift your legs off the ground while tucking your toes under. Reach your heels back toward the back of the room while contracting your quadriceps. To maintain your head and neck long, make sure your shoulders are over your wrists and your gaze is a few inches in front of your fingers. Hold for a minute.

4. Reverse crunches

Squeeze your core and elevate your legs such that your knees are at a 90-degree angle above your hips while keeping your knees bent. So that your legs are in a table-top position, keep your calves parallel to the mat. Lift your knees and hips toward your chest while maintaining core stability. Put your pelvis in a forward tilt. Keep your upper body entirely on the ground. Make sure that nothing higher than the bottom of your back protrudes from the floor. As you come back down, through the table top, and tap your feet on the ground, keep your legs at a 90-degree angle the entire time. Continue the exercise while remembering to breathe softly and contract your abdominals.

5. Bicycle crunch

Your feet should be as wide apart as your hips when you lay on your back with your knees bent. Use your abs to raise your left shoulder blade off the floor while holding your hands behind your head and bending your elbows out to the sides. Bring your left elbow and right knee together at the same time. Straighten your left leg and extend it in front of you at a 45-degree angle while keeping your right knee bent. Bring your left knee to your right elbow and straighten your right leg as you perform on the other side. Maintain the leg-swapping pattern while engaging your core. As you swap sides, rub your inner thighs together to make sure your legs are snuggling in toward the midline of your body.

[ocean-blue-whump]

I saw that you posted you’re training to be a boxer, and I have a fanmade Spidey who boxes!

He picked up boxing as a coping mechanism for some pretty nasty childhood trauma, and I’m terrified of writing fight scenes for him, ha ha.

I’d love to hear any tips if possible!

Okay that sounds awesome and I definitely want to read it.

I'm gonna go ahead and assume that this story used canon MCU Spidey body type and build. So strong, but small, probably fighting people way bigger than him. Correct me if I'm wrong, though. And I don't have a lot of context for this (if it's official boxing rules or not), so send me the story and/or another ask and I'll read/answer it! I'd also be happy to read over something you've already written and wanted to check if it was fight-accurate.

So I don't know how much you know about boxing, so I'll give a quick rundown of moves for a right handed boxer (under the cut because this is long)

Stance-left foot in front, slightly angled so toes are pointing a little to the right. Right foot behind, shoulder width apart, toes pointing to the right. Hips angled to the right (about 45 degrees). Knees bent. Hands in fists (thumb on outside) and touching cheeks. Elbows in.

Jab/1-punch left arm straight out, turning it so your wrist points to the ground. Pull it back. No foot movement necessary.

Cross/2-punch right arm out, pivot right foot so body is fully facing front, wrist points to the ground. Pull the fist back and pivot back to ready stance at the same time.

Left hook/3-make elbow into a right angle, pivot left foot so toes full point to the right and hips are pointing fully to the right. Slight arm motion, most power comes from hips. When practicing this punch, keep your arm bent and only go about half an inch past your nose.

Right hook/4-turn your fist so your wrist faces you. Pivot your right foot so your hips are fully forward at the same time as you drive your hand up towards the top of your head.

Left hook/5-turn your fist so your wrist faces you. Pivot your left foot so your hips are fully turned to the right at the same time as you drive your hand up towards the top of your head. Fist should be aligned with left thigh/knee.

Slip-hunch shoulders, bend at the waist to "slip" your body under the punch. Slip 1 has you angling yourself to the right. Slip 2 has you pivot your right foot and angle yourself to the left. (Slip 1 defends against a jab, slip 2 defends against a cross)

Bob-squat down enough to get out of your opponent's range (good for avoiding hook). Come back up.

High block-using your right hand, pivot your right foot so you're pointing towards the left and raise your right hand so it covers the right side of your face. Absorb the punch like that. Using your left hand, pivot your left foot so you're pointing towards the right and raise your left hand so it covers the left side of your face. Absorb the punch like that.

Low block-keeping your hands by your face, dip down to let your elbow/forearm cover the side of your body. Same thing on both sides, pivot your foot if needed.

Middle block-bring both your arms together to cover your face/head.

Something I've learned the hard way is how height impacts a fight. My normal sparring partner is about six inches shorter than me. Yes, I have a longer reach than she does, but on the other hand, trying to duck a punch is kind of useless. If she comes at me throwing a jab, and I try to slip it, I'm not going to be able to, because I'll still be in her range, and getting that far on the ground is a bad idea. When she punches, I primarily rely on stepping back or just blocking it with my hand.

But Spidey, being short, is going to be the opposite of that. He needs to stay low, with his knees bent and his hands up in a defensive. As a taller boxer, when I get pinned into a corner, I just muscle my way forward and start swinging because my shorter opponent will back up. Spidey can't do that, but if he stays low, he'll be able to duck underneath their reach and get on the other side.

He should use his height and superior reflexes to his advantage and slip and bob away from the blows rather than trying to take them. His power move would also probably be bodyshots, which is a punch to the ribs. He could get in a few of those and then go on the defensive.

Fights also have to have flow. Each move has a counter move. If Spidey's opponent punches, there has to be an effect to that. Either Spidey gets hit or he block it. Writing fights blow for blow is a great way to start.

Alright, now you've got me interested. Let me know if this is not what you were asking for, I just got overexcited.

[brightload6]

Dmg Pdf Dnd 5e Map

Dnd 5e Monster Manual Pdf

Dnd 5e Players Handbook Pdf

Advanced Dungeons & Dragons Resources & Links Page. The 5th edition Dungeons & Dragons Dungeon Master's Guide was released in 2014 as the last of three core rulebooks for the new edition. On the staggered release schedule, Jeremy Crawford wrote 'our small team couldn’t finish the books at the same time and also ensure their high quality. We could either stagger their releases, or we could sit on the books until all three were finished'. The D&D Fifth Edition Dungeon Master's Guide on p14 suggests using three map scales: Province - 1 mile per hex, 5 miles per inch; Kingdom - 6 miles per hex, 30 miles per inch; Continent - 60 miles per hex, 600 miles per inch; The DMG suggests that these scales are useful in that a full page map.

Once download this dungeons and dragons character sheet 3.5 pdf. You can also print this sheet. D&D 5e(5th Edition) Character sheet Fillable Form PDF. This sheet can be used for filling your 5th edition character sheet. In this, you can able to fill the character name, strength, and other options.

A cone in 5e is defined such that. A cone's width at a given point along its length is equal to that point's distance from the point of origin. That is a 53-degree cone, not a 90-degree cone as 3.5e used. Thus the diagrams given from the Pathfinder SRD are not applicable. If you don't want to just eyeball it you have 2 choices.

I'm looking for printable maps of dungeons and combat locations for published D&D adventures that are sized for minis. More specifically I'm looking for the Lost Mine of Phandelver, and Princes of the Apocalypse. I find that pausing a game to draw out an area is both time consuming, and creates an awkward pause in the game flow. Being able to bust out some printed maps would really help. I don't mind paying a few bucks for good maps. Does anyone out there know of a website that might offer a product like that? Any personal experiences out there? Thanks!

With a little elbow grease, a pen, and some white sticker paper I doctored up a D&D character sheet that incorporated my house rules as well as some of the optional rules from the DMG. You can download a PDF of this here (if you would care to). https://drive.google.com/file/d/0B5q-SrbFhJetT1l6QmZPT29NSWc/view?usp=sharing I talked about most of the optional and house rules that I'm going to use here: https://www.youtube.com/watch?v=xaFWNggKkVE 'O5R' is a combination of some of the ideas from the old school renaissance (OSR) and 5th Edition D&D. See below for more information and for some links. http://samwise7rpg.blogspot.com/2015/05/o5r-dungeons-dragons-5e-optional-house.html Character Creation: Step 1. Determine Ability Scores via 4D6 drop the lowest straight down the line. Start at the first stat, roll, and then record the total for that stat. Page 13, and 173 in the PHB). Step 2. Choose a Race. Page 11, and 17 in the PHB. Step 3. Describe your character. Choose your character's Background and Personality details. Page 13, and 121 in the PHB. A character's starting equipment will be given out based on the details in their Background and Class. Step 4. Choose a Class. Page 11, and 45 in the PHB. The Classes will be limited to the Cleric, the Fighter, the Ranger, the Rogue, and the Wizard (the 'Big Four' plus the Ranger in other words). The Cleric and Rogue will be modified to show the rules changes found below. Step 5. Come together. Page 15 in the PHB. Optional/House Rules: 1. Remove Charisma and all of the associated skills that go along with it. Players will engage in role-playing without any social mechanics. Those skills that are listed in Classes and Backgrounds will be replaced with other skills. Spell descriptions that call for a Charisma saving throw will instead be a Sanity saving throw (see below). 2. Add a Sanity stat, with one skill under it called Mental Stability. This new skill will be one of the ones that replace some of the social skills that I removed in the class descriptions. Seem DMG page 258 and 264 for details on Sanity and Madness.

3. Instead of a static Proficiency Bonus I am going to use the more random Proficiency Dice optional rule found on page 263 of the DMG. 4. I won't be using any of the feats. 5. Inspiration can also be spent like Plot/Story Points which is an optional rule found in the DMG on page 268. I am going to use Option 1 and Option 2. Option 3 is more for GMless games. 6. The XP character advancement chart will be modified to stretch out levels 1-6 a bit, as those earlier levels are my favorite in D&D games. 1st lvl 0, 2nd lvl 1200, 3rd level 2400, 4th level 4800, 5th level 9600, 6th level 16300, and 7th level and above are the same as those found in the PHB. 7. Success at a Cost, found on page 242 of the DMG. 8. Side Initiative, which is also in earlier versions of D&D. DMG page 270. 9. Slow Natural Healing which is on page 267 of the DMG. 10. Lingering Injuries which is in the DMG on page 272. 11. Massive Damage found on page 273 of the DMG. 12. No Opportunity Attacks. They are listed in the PHB on page 190, and 195. Reactions to spells and class features still happen as normal. 13. Instant Death happens at negative constitution instead of a negative maximum total of hit points. PHB 197. Make one single Death Saving Throw with Con modifier as a bonus. 14. Traps don't always go off, and they will fail a certain percentage of the time. I still need to figure out how often they should fail. 15. Spellcasters will need to announce BEFORE initiative is rolled if they will be casting a spell or not (remember that I will be using Side Initiative). This is to show how obvious it is with they waving their hands all over the place and muttering dark words that a spell is close to being cast so that they can be targeted by the enemy. If a spellcaster takes one hit point of damage before it is cast (before their initiative) the spell fizzles and it will not be cast that turn. They do not lose any spell slots however. 16. Shields can block successful attacks a percentage of the time. This will be a roll of the dice, but I'm not sure which die to use for this yet however. If the roll is successful then the attack is blocked entirely. This makes shields more important and I just like the way it feels in play. This rule is from the game Dragon Warriors.

Dnd 5e Monster Manual Pdf

O5R Google+ Community: https://plus.google.com/communities/109886975214721228437

Dnd 5e Players Handbook Pdf

[giftofshewbread]

The Anatomical And Physiological Details Of Death By Crucifixion: By Dr. C. Truman Davis A Physician Analyzes the Crucifixion. From New Wine Magazine, April 1982. Originally published in Arizona Medicine, March 1965, Arizona Medical Association. Crucifixion was invented by the Persians in 300 BC, and perfected by the Romans in 100 BC.

 1,It is the most painful death ever invented by man and is where we get our term “excruciating.” 

 2,It was reserved primarily for the most vicious of male criminals. Jesus refused the anaesthetic wine which was offered to Him by the Roman soldiers because of His promise in Matthew 26: 29, “But I say to you, I will not drink of this fruit of the vine from now on until that day when I drink it new with you in My Father’s kingdom.”

 3,Jesus was stripped naked and His clothing divided by the Roman guards. This was in fulfilment of Psalm 22:18, “They divide My garments among them, and for My clothing they cast lots.” 

 4,The Crucifixion of Jesus guaranteed a horrific, slow, painful death. Having been nailed the Cross, Jesus now had an impossible anatomical position to maintain. 

 5,Jesus’ knees were flexed at about 45 degrees, and He was forced to bear His weight with the muscles of His thigh, which is not an anatomical position which is possible to maintain for more than a few minutes without severe cramp in the muscles of the thigh and calf.

 6,Jesus’ weight was borne on His feet, with nails driven through them. As the strength of the muscles of Jesus’ lower limbs tired, the weight of His body had to be transferred to His wrists, His arms, and His shoulders. 

 7,Within a few minutes of being placed on the Cross, Jesus’ shoulders were dislocated. Minutes later Jesus’ elbows and wrists became dislocated. 

 8,The result of these upper limb dislocations is that His arms were 9 inches longer than normal, as clearly shown on the Shroud. 

 9,In addition prophecy was fulfilled in Psalm 22:14, “I am poured out like water, and all My bones are out of joint.” 

 10,After Jesus’ wrists, elbows, and shoulders were dislocated, the weight of His body on his upper limbs caused traction forces on the Pectoralis Major muscles of His chest wall. 

 11,These traction forces caused His rib cage to be pulled upwards and outwards, in a most unnatural state. His chest wall was permanently in a position of maximal respiratory inspiration. In order to exhale, Jesus was physiologically required to force His body. 

 12,In order to breathe out, Jesus had to push down on the nails in His feet to raise His body, and allow His rib cage to move downwards and inwards to expire air from His lungs. 

 13,His lungs were in a resting position of constant maximum inspiration. Crucifixion is a medical catastrophe. 

 14,The problem was that Jesus could not easily push down on the nails in His feet because the muscles of His legs, bent at 45 degrees, were extremely fatigued, in severe cramp, and in an anatomically compromised position.

 15,Unlike all Hollywood movies about the Crucifixion, the victim was extremely active. The crucified victim was physiologically forced to move up and down the cross, a distance of about 12 inches, in order to breathe. 

 16,The process of respiration caused excruciating pain, mixed with the absolute terror of asphyxiation. 

 17,As the six hours of the Crucifixion wore on, Jesus was less and less able to bear His weight on His legs, as His thigh and calf muscles became increasingly exhausted. There was increasing dislocation of His wrists, elbows and shoulders, and further elevation of His chest wall, making His breathing more and more difficult Within minutes of crucifixion Jesus became severely dyspnoeic (short of breath). 

 18,His movements up and down the Cross to breathe caused excruciating pain in His wrist, His feet, and His dislocated elbows and shoulders. 

 19,The movements became less frequent as Jesus became increasingly exhausted, but the terror of imminent death by asphyxiation forced Him to continue in His efforts to breathe. 

 20,Jesus’ lower limb muscles developed excruciating cramp from the effort of pushing down on His legs, to raise His body, so that He could breathe out, in their anatomically compromised position. 

 21,The pain from His two shattered median nerves in His wrists exploded with every movement. 

 22,Jesus was covered in blood and sweat. 

 23,The blood was a result of the Scourging that nearly killed Him, and the sweat as a result of His violent involuntary attempts to effort to expire air from His lungs. Throughout all this He was completely naked, and the leaders of the Jews, the crowds, and the thieves on both sides of Him were jeering, swearing and laughing at Him. In addition, Jesus’ own mother was watching.

 24,Physiologically, Jesus’ body was undergoing a series of catastrophic and terminal events. 

 25,Because Jesus could not maintain adequate ventilation of His lungs, He was now in a state of hypoventilation (inadequate ventilation). 

 26,His blood oxygen level began to fall, and He developed Hypoxia (low blood oxygen). In addition, because of His restricted respiratory movements, His blood carbon dioxide (CO2) level began to rise, a condition known as Hypercapnia.

 27,This rising CO2 level stimulated His heart to beat faster in order to increase the delivery of oxygen, and the removal of CO2 

 28,The Respiratory Centre in Jesus’ brain sent urgent messages to his lungs to breathe faster, and Jesus began to pant. 

 29,Jesus’ physiological reflexes demanded that He took deeper breaths, and He involuntarily moved up and down the Cross much faster, despite the excruciating pain. The agonising movements spontaneously started several times a minute, to the delight of the crowd who jeered Him, the Roman soldiers, and the Sanhedrin. 

 30,However, due to the nailing of Jesus to the Cross and His increasing exhaustion, He was unable to provide more oxygen to His oxygen starved body.

 31,The twin forces of Hypoxia (too little oxygen) and Hypercapnia (too much CO2) caused His heart to beat faster and faster, and Jesus developed Tachycardia. 

 32,Jesus’ heart beat faster and faster, and His pulse rate was probably about 220 beats/ minute, the maximum normally sustainable. 

 33,Jesus had drunk nothing for 15 hours, since 6 pm the previous evening. Jesus had endured a scourging which nearly killed Him. 

 34,He was bleeding from all over His body following the Scourging, the crown of thorns, the nails in His wrists and feet, and the lacerations following His beatings and falls. 

 35,Jesus was already very dehydrated, and His blood pressure fell alarmingly.

 36,His blood pressure was probably about 80/50. 

 37,He was in First Degree Shock, with Hypovolaemia (low blood volume), Tachycardia (excessively fast Heart Rate), Tachypnoea (excessively fast Respiratory Rate), and Hyperhidrosis (excessive sweating). 

 38,By about noon Jesus’ heart probably began to fail. 39,Jesus’ lungs probably began to fill up with Pulmonary Oedema. 

 40,This only served to exacerbate His breathing, which was already severely compromised. 

 41,Jesus was in Heart Failure and Respiratory Failure. 

 42,Jesus said, “I thirst” because His body was crying out for fluids. 

 43,Jesus was in desperate need of an intravenous infusion of blood and plasma to save His life 

 44,Jesus could not breathe properly and was slowly suffocating to death. 

 45,At this stage Jesus probably developed a Haemopericardium. 

 46,Plasma and blood gathered in the space around His heart, called the Pericardium. 

 47,This fluid around His heart caused Cardiac Tamponade (fluid around His heart, which prevented Jesus’ heart from beating properly). 

 48,Because of the increasing physiological demands on Jesus’ heart, and the advanced state of Haemopericardium, Jesus probably eventually sustained Cardiac Rupture. His heart literally burst. This was probably the cause of His death. 

 49,To slow the process of death the soldiers put a small wooden seat on the Cross, which would allow Jesus the “privilege” of bearing His weight on his sacrum. 

 50,The effect of this was that it could take up to nine days to die on a Cross.

 51,When the Romans wanted to expedite death they would simply break the legs of the victim, causing the victim to suffocate in a matter of minutes. This was called Crucifragrum. 

 52,At three o’clock in the afternoon Jesus said, “Tetelastai,” meaning, “It is finished.” At that moment, He gave up His Spirit, and He died. 

 53,When the soldiers came to Jesus to break His legs, He was already dead. Not a bone of His body was broken, in fulfilment of prophecy (above). 

 54,Jesus died after six hours of the most excruciating and terrifying torture ever invented. 

 55,Jesus died so that ordinary people like you and me could go to Heaven. All He Asks You is to Love Him, Your Lord, Your God with all your heart and with all your soul and with all your strength and with all your mind’!!

[jenroses]

Cheap, low spoon cooking

My cooking tends to start with protein, and because of my food issues, that protein is generally meat, and if you argue with me about that, I’ll block you, because if you want to do a thread on low cost vegan cooking, go right ahead, you’ve got your own blog right there.  Holler if you want more specific instructions for any of these, and let me know whether you just need a basic recipe or “how to for a complete noob to the kitchen” or anything in between. 

1. Chicken

Chicken is at the top of the list for cheap and easy, because it can often be had for less than $1.50 per pound, and because many preparations of it can be done with less than 5 minutes of work (oven time not included.)

Basic: get whole chicken. Preheat oven to 450. Pull out giblets. Sprinkle salt on skin. Roast at 450 for 1 hour. Enjoy crispy skin, tender meat. Same method (shorter cooking time, about 45 minutes) works for bone-in skin-on thighs. With the whole chicken, you can usually make one bird into several meals, by using the meat for one meal, and making soup out of the bones and whatnot for the next meal.   If you get skinless boneless thighs, they’ll usually be a little cheaper than skinless boneless breasts. Don’t roast them, cut them up, drench them in a marinade, and pan fry the pieces. Serve with pasta or rice and stir fried veggies. 

2. Pork

Pork tends to range in price from $2.50 per pound up to $8 per pound. I’m usually getting pork shoulder for about $3 per pound. Shoulder and “country style ribs” are incredibly cheap and can be pressure cooked (instant pot) or slow cooked into pulled pork with seasonings, or you can get slightly fancier, make a marinade of coconut aminos and orange juice (or apple juice and apple cider vinegar, or rice wine vinegar, mirin, soy sauce, whatever, just make sure there’s some salt and some acid and some sweetness in the marinade to help tenderize the meat), and cut the shoulder roast into 3/4 inch thick steaks, cutting across the grain, then put in a bag or bowl with the marinade overnight. We add onions and garlic and shallots to the marinade because I can digestively tolerate them only if they’ve been soaking in acid of some sort for a while.  My favorite is to marinade in orange juice, coconut aminos, chilis, onion, garlic, etc. overnight, then pan fry the steaks, turning often, until golden brown. The resulting pork shoulder steaks get cut into strips and served a variety of ways--tacos, sandwiches, lettuce wraps, whatever. We usually use about 8 oz per person if there’s no fancy sandwich toppings, and 6 oz per person or less if making wraps or tacos. I have to have a little more energy for this method, and will often have someone else prep the aromatics. 

3. Eggs Even farm eggs, if you live anywhere near a rural area, can be had for less than 50 cents an egg, and regular conventional eggs have been $2 per dozen or less basically as long as I’ve been alive. Basic egg recipes can go from fridge to table in about 5 minutes. I usually get eggs from a friend whose neighbors have backyard chickens, for about $4 per dozen. A good nonstick egg pan + eggs is a fast way to get protein into you without spending all your energy doing it. Over easy, scrambled, omelet, or my kid’s favorite, egg in the hole... all cheap and incredibly fast.

4. Beef Most beef is not cheap, and has been getting steadily more expensive for years. That said, if you understand how to cook various less fancy cuts, and shop at a local butcher, chances are you can get your meat for far less than a typical grocery store. I rarely go for things like ribeye or filet. We’re all about the round roast, chuck roast and flat iron here. Also like the shank. I rarely spend more than $7 per pound on beef, usually closer to $6. But again, we’re shopping at a local butcher who sources meat locally and does all breakdown themselves.  Tricks: Look for a whole flat iron and ask the butcher to cut it. The method I ask for is “Please cut it off the silverskin and then into 6 oz portions.” This eliminates most of the gristle layer, leaving incredibly tender meat with a ton of flavor. The flat iron is from the chuck, but is a specific muscle that doesn’t get used a lot, so it’s very tender. Round roast, tip roast... these can be just salted and roasted very slowly (like, 200 F) if you have a meat thermometer with a probe that can stay in the meat, so that you roast it at very low temp until it comes up to about 110-120 degrees, then you take it out, turn the oven up to like 450, put a rub on the meat, and blast it at high heat until the probe is at 140. Then you let it rest for a while and come up a few more degrees, and what you get is a roast with a crust, as tender as the cut is likely to get while staying pink, which, cut thin, will be fantastic roast beef. If you don’t have a fancy thermometer, we usually start it high, then turn it down without opening the oven and let it go for an hour or so before checking with a cheap thermometer. But you can also cut into smaller pieces, marinade, and stir fry. You can ask the butcher to cut your roast into chunks for stir fry, if you aren’t up to the cutting.

Chuck, shank, and other tough cuts can be pressure cooked into super tender pot roast very quickly. Wine, mushrooms... We use cheap sulfite-free wine and whatever mushrooms are most affordable for this. 

 5. Lamb Lamb can be pricey, but we get a boneless leg roast (grass fed) at Costco for about $6 per pound, which is one of the best prices out there for grass fed meat. We use the roast in one of two ways: We either roast it low and slow like beef, serving it rare, or we cube it and pressure cook it with savory liquids and then serve it with coconut milk and curry paste over rice. So good.  6. Duck Our local Asian markets usually have whole duck for $3.50-ish per pound. It’s outrageously expensive literally anywhere else. Duck doesn’t cook like chicken, exactly... you must score the fat if you want it crispy, which means poking the fat without poking the meat. We roast at high temp, flipping as needed, to get a very crisp duck without drying out the breast. SAVE the drippings and use them in soup, or to cook eggs or potatoes in. Duck fat is like gold. So much flavor. 1 duck feeds 3 of us an indulgent amount of duck.  Cooking gadgets for reducing the amount of physical energy you need to cook things: I never, ever use slow cookers because even used properly they seem to create less flavor than the pressure cooker methods. Pressure cookers are like slow cookers for procrastinators. Things that normally would take all day take an hour. Things that would take a couple of hours will take 30 minutes. The amount of money you can save in cooking beans alone vs. canned will pay for it. Pressure cooker is often the difference between me making homemade stock and throwing the carcass away. They’re also about as efficient at transferring heat into meat as any form of cooking you can get, so the energy savings are not irrelevant. Instant Pot is $70-ish at Costco right now, I’m just saying.  An oven is helpful, but if you don’t have a full sized oven or can’t bend that way, a toaster oven can do a LOT. If you can get one that is large enough to cook a chicken in, you don’t need a larger oven if you aren’t doing large scale cooking. If you have a child who wants to learn to cook, a cheap toaster oven costs about the same as an EZ bake, but is an actual real kitchen device which can do real cooking. Spend a little more and get one with air circulation and a little more interior space if you can afford the counter space and the money.  I know people like air fryers, I’ve not seen the point. Very few things an air fryer can do that a convection toaster oven can’t, and the form factor is better for the toaster oven for cooking a reasonable amount of tater tots. (priorities!)

Food processor: If you find chopping things a barrier, food processors can slice and grate very quickly, and rinse off nicely without a lot of elbow grease. I don’t usually bother, but I have minions who will do chop prep for me. If you don’t, even a small food processor will be less taxing on sore joints than most chopping. If you want to make pastry, a food processor is a must if you have energy issues. 

Knives and a means to sharpen them: dull knives make cooking incredibly exhausting and tedious. Sharp knives make it all work so much better. The base price of the knife is less important than the condition you keep it in, as youtube will be happy to show you in a variety of mesmerizing videos. 

Meat thermometer: Sort by reviews, ignore any where the reviews are suspicious. My strong preference is for digital quick-read ($10ish) OR probe-style leave-in. ($20-ish) You want this for food safety AND so that you can avoid overcooking roasts. 

Cutting board: ideal is something with a groove (prevents juices from flooding the counter and contaminating everything) that runs around the edge. Cheap plastic boards can be convenient, I guess, but are harder to get reliably clean than wood, which tends to kill off germs. My favorites are bamboo. Not terribly spendy, super pretty, work very well. 

The pans I use: 9x13 pyrex baking dish for most of our chicken stuff dark enamel roaster (not huge unless you’re going to do turkeys) for beef roasts (very cheap) large baking trays lined with silpats (both bought at costco, idek, they’re ideal for tater tots and such and don’t get problems with sticking and are easy to clean)  Nonstick PFOA-free egg pan, sautee pan and 11 inch griddle. I think I spent $22 at Target on three egg-type pans of different sizes? Not particularly spendy, but you do need to replace them every 5 years or so. variety of saucepans and pots in stainless (I have cuisnart and Kirkland and they’re fine and last kind of forever barring disasters and sometimes even then. Can be bought second hand.) We use a lot of pyrex stuff because it’s convenient for leftovers and mise en place. If you have someone helping with chop prep, little dishes full of prepped things make the cooking go so much easier. But you can do that in regular dishes too, we’re just fancy that way (and I stg the pyrex breeds in the cupboard.)

I’ll talk starches if people want. 

[yogaadvise]

3 approaches to awaken and strengthen the core

Every Tuesday mid-day I show a 45-minute core yoga exercise course to a dedicated team of fit superstars. As a result of the propensity for many individuals to believe the core is the intestine region of the body (' abdominal muscles'), I always begin the class by describing the 3 means we are mosting likely to check out, feel, strengthen and stretch the core: Apple Core Concept, Deep Core and Deep Frontal Fascial Plane.

Below are three mini-asana streams for each approach, to reinforce and also include suppleness to the core, in addition to a class where I demonstrate some of the exercises.

Apple core theory

Visualize an apple core - a core that runs from the top of the apple to the base. The Apple Core Theory of the human body is from crown to tail - the 31-33 bones of the spinal column (the vertebral column). To keep the spine healthy both on as well as off your yoga exercise floor covering, it's essential to move it frequently with all 3 airplanes of activity - flexion and also extension in the sagittal plane, side flexion in the coronal plane, and also rotation/twisting in the transverse airplane. By introducing limb motions far from the core, you add an enhanced toughness element to the workouts (long bars will constantly effectively and also effectively test the core toughness!)

To maintain the spine healthy both on and off your yoga exercise mat, it's essential to move it routinely via all 3 aircrafts of motion. By presenting arm and legs activities far from the core, you add an increased stamina element.

3 mini streams to awaken and also strengthen your 'apple core'

1. Extended Cat/Cow (10 reps each side) Inhale: From Table Top setting expand either simply appropriate leg OR left arm and appropriate leg to strengthen back extensor muscles. Exhale: Draw either perfect knee to temple OR draw left elbow as well as right knee in the direction of each other to enhance upper body and neck flexors (rectus abdominis and sternocleidomastoid muscles or SCM).

2. Eagle Abs Warrior One (5-7 reps each side) Inhale: From Timeless Warrior One send your Eagle arms forward as well as approximately strengthen back extensor muscles. Exhale: Flex into yourself drawing your head and also Eagle elbows down and in towards navel and also mat space, to strengthen rectus abdominis as well as SCM.

3. Beach Round Warrior 2 (5-7 repetitions each side) Inhale: Arms overhead in Warrior Two (as if holding a large beach sphere) Exhale: Maintaining arms overhead, lean whole torso in the direction of front knee as if relocating in the direction of Extended Side Angle posture to strengthen upper body lateral flexors as well as stabilizers (quadratus lumborum, obliques, transverse abdominis). Inhale: Reach up and overhead to Beach Ball Warrior Two as well as remain to relocate towards arms expenses into Reverse Warrior to reinforce the opposite side (quadratus lumborum, obliques, transverse abdominis). Continue moving on as well as back in lateral flexion with the assistance of breath.

Deep core

Your deep core makes up the muscular tissues that support the space between your ribs as well as pelvis (iliac crest as well as sacrum to be much more particular). The 4 key muscles/muscle teams that do this are:

deep erector spinea (multifidus muscles that run from the spinous process of one vertebra to the transverse procedure of the next),

diaphragm (major muscle of taking a breath the separates the thoracic dental caries of heart and also lungs with the stomach dental caries of organs of food digestion, assimilation as well as elimination),

transverse abdominis (your bodice stomach muscle that holds as well as supports everything in the space in between the ribs as well as hips), as well as,

the sling of three muscular tissue layers that comprise your pelvic flooring (Levator ani: pubococcygeus (pubovaginalis, puborectalis) as well as iliococcygeus being several of the numerous brief, thick muscular tissues discovered right here).

3 mini moves to challenge and strengthen your deep core

1. Slab with 3- and also Two-points of get in touch with (7-10 repeatings each side) Inhale/Exhale: Plank position with shoulders stacked over joints and also wrists. Feel your ribs broaden on inhales and also slim on exhales (bellows-style breathing to awaken as well as strengthen transverse abdominus - your 'corset'). Inhale: Touch best shoulder with left fingers. Attempt to maintain hips secure - decrease shifting. Exhale: Go back to plank. Repeat on various other side.

* Alternative for more tough two-points of get in touch with: Get to right arm onward and also raise left leg on inhale (reduce shifting and turning), breathe out go back to plank, change to left arm and right leg.

2. Crouching Tiger with Weave via kicks (5-7 repetitions each side) Exhale: From Table Top placement lift knees to hover 1-3 inches off the mat. Inhale/Exhale: Hold here and use your transverse abdominis/corset to hug every little thing to midline and lift reduced stubborn belly). Exhale: Rotate left heel down to the right (assume Warrior Two foot). Put appropriate knee towards the left side of the ribcage. Prolong your ideal leg, kicking the side of your floor covering area with your floating heel, as you lift your left hand to touch your heart. Inhale: Return to Crouching Tiger/hovering table top. Repeat on the various other side.

3. Swimming Cicada (10-15 reps each side) Inhale: Lying susceptible on the floor covering with arms reaching forward, lift your arms as well as legs into Cicada to reinforce your deep erectors and shallow back extensors. Exhale: Keep raised and also involve your transverse abdominus/corset. Inhale: Raise your right arm and left leg higher. Exhale: Neutral Locust (limbs raised). Repeat on the other side.

* Do not hesitate to select up the rate and also breathe in appropriate arm/left leg, breathe out switch to left arm/ right leg.

Expand your recognition of the deep core with Jennilee - 35 mins

Deep frontal fascial plane

Thomas Myers presented the concepts of planes/meridians/lines of fascia (connective tissue that, among other top qualities, adhesives everything in the body together) in his 2001 publication, Anatomy Trains: Myofascial Meridians for Manual as well as Activity Therapists. Among my favorite planes of fascia to educate awareness of is the Deep Frontal Fascial Aircraft, a deep sheath of fascia that runs from the soles of the feet, up through the arcs, up the inner calf, internal knee and inner thigh right into the pelvic flooring where it sustains and raises all our inner organs).

In yoga we educate activating and also lifting through the bandhas (internal locks). This deep frontal line represents this method: power raised from pada bandha (foot) approximately Mula (origin), Uddiyana (upwards flying) and Jalandhara (throat) bandhas is an amazing assistance system in all our standing and balancing postures.

Learn much more: The Bandhas - avoiding yoga exercise injuries

Practise in class - Cutting edge opening with Sandra Carson - 45mins, Degree 1, Vinyasa Flow

3 mini moves to enliven your deep frontal fascial aircraft

1. Thread the Needle variant (5-10 repeatings each side) Inhale: From Table Top position tip right foot out directly in accordance with the right of hip, foot flat on floor parallel to mat space, leg parallel to the front of the room. Exhale: See to it to seal the little toe side down, creating an arch. This arc activates your internal leg line (deep frontal fascial line). Inhale: Lift appropriate arm in the air, complying with arm activity with your eyes and head. Exhale: Thread your right arm through the 'eye of the needle' (space underneath your ribs) and cover your right arm around your left chest. Continue to push down on the little toe side of your best foot, creating the arch and also energizing/lifting the inner right leg. Inhale: Right arm to the ceiling when again.

2. Vishnu's Couch leg lifts (5-10 repetitions each side)

Inhale: From a side lying setting, grab large toe (do not hesitate to make use of band around bottom of foot) as well as extend leading leg to the ceiling/sky (Vishnu's Sofa Posture - see photo). Exhale: Trigger your internal leg lines by bending your feet and lifting bottom leg an inch or 2. Feel you are stiring up from arch to pelvic floor, into the deep core. Inhale: Hover your reduced leg with extremely energetic feet, maintaining stacked hips. Each exhale: Raise your lower leg a little greater. Each inhale: Hold leg at highest elevation or reduced back to beginning position.

3. Touching foot Visvamitrasana variation (5-10 repeatings each side) Inhale: From Downward Struggling with Dog lift your right leg. Exhale: Weave your right knee towards your left shoulder, rotate left foot down like Warrior Two, as if exercising those Crouching Tiger with weave-through kicks. This will certainly get up and activate your deep frontal fascial lines. Expand best leg and tap right foot with lifted left hand. Inhale: Go Back To One Legged Downward Encountering Dog. Each exhale: Attempt to expand the best leg a little bit a lot more, taking hold of the best foot with the left hand, drawing the foot a little closer to the ideal ear.

A final word...

When reviewing some of these mini-flows to stir up, jazz up and also enhance your core you may be chuckling at the level of trouble. This is good ... laughing, chuckling, laughing, chortling as well as grunting all are terrific for triggering and enlivening your deep core:)

[paleorecipecookbook]

Easy 5-Minute Stretch To Release Lower Back and Hip Pain

Lower back and hip pain are closely related. Untreated tightness in the hips usually leads to pain in the lower back. While pain in these areas can be caused by injury, today it is commonly caused by muscular imbalances as a result of frequent sitting or tightness from exercising.

The hip flexors attach to the spine, so when they are tight, lower back pain ensues. The outer hip muscles, like the piriformis or gluteus medius, can also become tight, causing tightness to shift into the lower back, causing pain. Luckily, pain caused by tight muscles can quickly be relieved in just a few short minutes.

Use this five-minute stretch routine to release lower back and hip pain from the comfort of your own home, office, or anywhere else.

If you are already experiencing tightness or pain, practice this routine one to two times daily, and make sure to check with your doctor before incorporating any new exercises or stretches. If you don’t have pain but frequently sit or exercise, add this routine in a few times a week to stay loose and limber.

Cat-Cow Hip Circles | 30 sec

This dynamic exercise will warm up and bring fresh, oxygenated blood into your hips and lower back.

Begin in a tabletop position on your hands and knees.

Take an inhale to come into a cow pose by lowering your belly and tilting your tailbone up towards the sky. Press your chest forward. Exhale to come into a cat pose by rounding your spine, tilting your tailbone down, and feeling a stretch through your back.

Keep the shape of your cat pose and take a big circle with your hips to the right, circling back and around to the left until you come back up to the center. Inhale for cow pose again.

Repeat for 15 seconds in the direction, then switch directions.

Child’s Pose | 30 sec

This yoga pose will give your hips and lower back a relaxing release to melt tension away.

Start in a tabletop position. Take your knees out wide to the edges of your mat and bring your toes to touch.

Sit your hips back on your heels, then walk your hands to the top of the mat, resting your forehead down.

Close your eyes and relax here for 30 seconds.

Runner’s Lunge | 30 sec per side

Tight hip flexors create tension and pain in the lower back. This exercise will help to open them back up.

Begin in a tabletop position on your hands and knees.

Step your right foot outside of your right hand, then heel-toe the foot forward and out a couple of inches. Turn the toes out at a 45-degree angle.

Press your hips down and forward and engage your abs to feel a stretch through the front of the left hip flexor.

Hold for 30 seconds, then switch sides.

Supine Figure 4 | 30 sec per side

Release tightness in the outer hips and glutes to relieve pain in the lower back with this gentle stretch.

Lie down facing up with your knees bent and your feet on the ground.

Cross your right ankle over your left thigh. Pick up your left foot and thread your right arm between your legs. Interlace your hands behind your left thigh and hug the leg in towards your body to feel a stretch in the outer right hip.

Hold for 30 seconds. Then release and switch sides.

Gentle Supine Twists | 30 sec per side

This soothing exercise releases tension and pain along the lower spine and in the outer hips.

Lie down facing up and hug both knees into your chest.

Keep your feet lifted off the ground and parallel your shins to the mat. Bend your elbows and place the tops of your arms on the mat to feel a stretch in your chest.

Take an inhale, then exhale to lower both legs to the left. Keep your left shoulder on the ground.

You can place your right hand on your outer left thigh to deepen the twist. Look straight up or over your right shoulder.

Hold for 30 seconds, then switch sides.

Get More Easy Hip Exercises: 10 Soothing Stretches to Release Tight Hips

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