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Six-pack mistakes you don’t want to make

first_imgLATEST RUGBY WORLD MAGAZINE SUBSCRIPTION DEALS Abs 101: After the perfect six-pack? Well here’s how to get them…IT’S the ultimate goal for any fitness savvy guy. But getting a six-pack shouldn’t mean slaving away on complex machinery, having to know absolutely everything about sports nutrition and increasing reps and sets of crunches every time you work out.All you need is motivation and a sound understanding of how to perform key core-strengthening moves in order to get a ripped stomach. Read on to learn the common mistakes we’re all guilty of doing in the pursuit of perfect abs, and you’ll reap the benefits in no time.#1: Adding a twist at the top of a sit upA lot of people do this because they’re under the impression it’ll work the oblique muscles on the side of their waists. A study in the Medicine and Science in Sports and Exercise found that sit-ups without a twist work the oblique muscles just as much as a twist. Twisting can also put a lot of compression forces on the spine.To rectify this, just stick to one swift movement and don’t twist at the top.#2: Sitting too far forward on a Swiss ball The plank isn’t exactly the most enthralling exercise so it’s easy to find yourself slipping. Once you’ve done this exercise a few times, it can be boring waiting for the ache to kick in. To make sure you progress, mix things up a bit. To make the plank harder remove point of contacts from the floor. Lift one foot off the floor and hold, making sure you hold your body still. Switch legs every 5-10 seconds. To really cane your abs, try lifting your elbows of the ground, one at a time.It’s worth noting these tips because they really can make the difference if you’re craving rock hard abs – you won’t notice the benefits if you’re repeating an easy move, and the same can be said of boring routines, too. So mix it up, keep it fresh and if you’re in need of some supplements to help you get ripped abs, visit GNC.center_img If you sit too far forward on a Swiss ball, you’re just going to end up rocking which sadly, is easy and isn’t the path to go down if you want rock hard abs. If you want to do this exercise properly, lie back on the ball so that you’re looking up at the ceiling and not at the wall in front of you.Top tip! Make sure that the Swiss ball you use is fully pumped up. If you’re lying on a ball that’s not got enough air in it, it will flatten as you sit up which makes the exercise less effective!#3: Lifting your hipsThe plank is one of the ultimate ways to get rock hard abs. The effects can be multiplied if you’re taking supplements to help build muscle, but all your hard work can come undone if you lift your hips as you plank because it ruins the core-strengthening benefits of the plank. Granted, it makes the exercise easier but since when did getting buff become an easy ride? To make the most out of the plank, your body should form a straight line from your shoulders to your hips and to your ankles.last_img read more


SA launches solar heater project

first_img15 March 2007South Africa, through public energy company CEF, has launched a six-month pilot project to introduce solar water heating in middle- to upper-income homes as the country seeks to exploit one of its most abundant resources – sunshine.The project, launched on 5 March, aims to create awareness and remove market barriers to solar technology in South Africa. Despite benefiting from solar radiation levels that are among the highest in the world, the country has yet to embrace solar technologies.The project is offering incentives to install SABS-approved solar water heating systems to 500 households in the Gauteng, KwaZulu-Natal and Western Cape provinces.Approved service providers will supply and install 200-litre and 300-litre solar heating geysers in about 167 homes in each province. Residents can apply for the geysers through any of four approved manufacturers – Solardome SA, Solahart Southern Africa, Atlantic Solar and Solar Heat Exchangers – and the earlier a household signs on, the better their incentive will be.“At this stage, the cost of a geyser ranges between R10 000 and R20 000, and the incentive is R5 000 for the first month or the first 200 systems, R4 000 for the second month or the next 200 systems and R3 000 for the next month or the last 100 systems,” said Nadia Moosa, project manager at the Energy Development Corporation, a division of CEF.Moosa said the newly installed systems would be monitored and measured for effectiveness. CEF has established national standards for solar heating products and their installation and set up a testing laboratory to protect consumers from shoddy systems and unscrupulous operators.“The intention is to inspire confidence in an energy source that is fast becoming the first choice in a world striving to support clean fuels.”CEF has partnered on the project with the Department of Minerals and Energy, the Department of Science and Technology, the United Nations Development Programme and the South African Bureau of Standards (SABS).CEF is involved in the search for solutions to meet the future energy needs of South Africa, the Southern African Development Community and the sub-Saharan African region, including oil, gas, electrical power, solar energy, low-smoke fuels, biomass, wind and renewable energy sources.It also manages the operation and development of the oil and gas assets and operations of the South African government.SouthAfrica.info reporter Want to use this article in your publication or on your website?See: Using SAinfo materiallast_img read more


Helping Africa build Chinese expertise

first_img18 February 2015The African East-Asian Affairs (AEAA) journal of the Centre for Chinese Studies (CCS) at Stellenbosch University is the first African journal on East Asian- Africa relations to be accredited by the Department of Higher Education and Training, according to the university.“East Asia’s relationship with emerging markets such as Africa, South America, South East Asia and Central Asia is still fairly new and Africa is an important player in this new field,” explains Dr Ross Anthony, the interim director of the centre and associate editor of the journal.The centre has spent the last 10 years focusing on China-Africa relations research, the only centre in Africa to do so exclusively.According to Harrie Esterhuyse, a research analyst at the CCS and the deputy editor of the journal, the publication attempts to capture the developments and nuances of the relationship between Africa and East-Asian nations, including China, Japan, Korea and the states in Asean (Association of Southeast Asian Nations).“Our journal is located in the broader area studies of East-Asia from an African viewpoint and topics covered include both the domestic developments and the international relations of these states, with a focus on their engagement with Africa.“Articles that we publish fall within the social sciences and related disciplines such as politics, economics, environmental studies and law. We also encourage the publication of cross-disciplinary studies,” he explains.CCS colleague Dr Sven Grimm is the editor-in-chief of the journal. He is supported by a board of leading local and international academics. The journal was established in 2006 as the China Monitor. In 2012, the name was changed to its present title.“The AEAA journal provides a platform for scholars to discuss and share new research on East Asia-Africa relations. It also gives us a forum to define and expand on research in this fairly young field. Since China’s involvement in Africa has happened so quickly, it has had a major impact on areas such as the environment, economics and trade relations,” Grimm says.Anthony adds: “Africa is very underdeveloped when it comes to expertise on Asia. The fact that it is an African-based journal examining the East Asian-Africa relationship is significant, as it helps build capacity on Asia expertise from within the continent.”While Europe and North America have well-established infrastructure for dealing with Asia, in Africa the opposite is true.“It is important for South Africa to build a competency on Asia expertise. China is now South Africa’s, as well as Africa’s, largest trading partner and that growth has been very quick,” says Esterhuyse.“The speed has left us ill-equipped and without sufficient graduates specialising in this field and with a knowledge and understanding of China-Africa relations. The former Western influences are still heavy in Africa in terms of trade relations.“We therefore need to develop organic, home-grown expertise on China so that we have knowledgeable people in, for example, government, media and the business world who understand China-Africa relations and have experienced living and working in Asia and know how to engage with China.”To this end, the CCS also focuses on providing teaching programmes through a postgraduate diploma on China-Africa studies and short courses on how governments can maximise opportunities with China.The editorial team hopes to apply for International Scientific Indexing accreditation in two years’ time.Source: Stellenbosch Universitylast_img read more


Evri’s Evolution From Search to Real-Time News Curation

first_imgTop Reasons to Go With Managed WordPress Hosting Tags:#New Media#Semantic Web#Structured Data#web The company is also currently working on what Hunsinger described as “Pandora-like recommendations,” referring to the geographically-limited online music service Pandora. Other expansion plans include launching one new channel per week, to extend Evri’s topical coverage.Can Evri Compete as a Consumer App?Evri is an interesting product and is currently being used by media partners like Hearst and Canwest. However, Evri will likely continue to struggle as a consumer offering. It’s competing against a plethora of real-time news apps – everything from TweetDeck, Google News, Topix, Techmeme, and more. I wouldn’t be surprised if Evri is eventually acquired by a big media company for its technology, much as Evri snapped up the struggling Twine for the same reason. Whither Twine…Evri made the news earlier this year when it acquired failed semantic web bookmarking application, Twine. Curiously, Hunsinger described Evri as “the inverse of Twine” – because Evri does all the work, rather than the user. Twine is an application that relies on its users to actively bookmark pages, a la the much more successful Delicious. Evri automatically collates topical information and presents it the user.Update: Twine founder Nova Spivack wrote in and stated: “Twine was in fact highly automated as well, but in a different way than Evri – Twine used NLP [Natural language processing] to auto-tag every entry, generate summaries, and used graph algorithms to make recommendations.”Where Evri shares similarities with Twine is in the ability for users to track a topic. Hunsinger said that Evri users may “follow a story as it evolves over time, and tune it.” He described this as being like a “mini blog” for its users.Twine appears to have been of most use to Evri for its underlying technology. Hunsinger told us that Evri is using technology it acquired from Twine to extend Evri’s categories and for advanced filtering.What’s NextEvri is not short on ideas and innovation – for example it announced a Sentiment API last August. However some of these ideas are slow to eventuate. Hunsinger said that the Sentiment API is not in commercial deployment yet, because it requires much more media in order to calculate sentiment and it tends to work best with well-known people (like Barack Obama). However, Evri is working on incorporating data about shares, tweets, and more in order to beef up its Sentiment analysis engine. Related Posts A Web Developer’s New Best Friend is the AI Wai…center_img When semantic recommendations service Evrilaunched two years ago, the product (backed by Microsoft co-founder Paul Allen) was seen by many as a type of search engine. Nowadays, Evri models itself as a topic-based news service; in particular, tapping into the real-time streams of mixed media coming from Facebook, Twitter, YouTube and other sources.At the recent Semantic Technology conference, I sat down with Evri CEO Will Hunsinger. He called Evri the “topical equivalent of a Facebook stream.”The technology of Evri is much the same as it was two years ago – it connects together topics using Semantic Web algorithms – but the landscape in which Evri is playing has evolved. In 2010, real-time information streams dominate. So Evri now aims to be a curation service.In a nutshell, Evri allows you to explore and track topics. Its homepage displays a current hot topic (at time of writing, it was Lance Armstrong and the Tour de France), with other trending topics offered in the menu (for example ‘Gulf Oil Spill’ is a featured trend and ‘LeBron James’ is listed as “Trending in US & World’). You may also enter your own topic into the search bar. Evri is like a mix between Google Trends and Google News, with liberal sprinklings of Twitter and Facebook. richard macmanus Why Tech Companies Need Simpler Terms of Servic… 8 Best WordPress Hosting Solutions on the Marketlast_img read more


Finding the Right Lens Adapter

first_imgHere are a few things to consider when choosing your next lens adapter.Top image via Shutterstock.Lens adapters are annoying but necessary purchases anytime you are dealing with different types of lenses and cameras. Even though it adds weight, bulk, and expense to your production, the right lens for your camera is absolutely crucial. One of the questions I had when choosing the right adapter was how it would affect my the image, so let’s take a look at what to expect.What Are Lens Adapters?Image via Shutterstock.To put it plainly, lens adapters bridge the gap from mismatched lenses so that they might fit a different type of camera. So, if you have to shoot with a Canon (EF mount) camera and use a Sony (E mount) lens, adapters make this possible. Generally, it’s better to move down from a larger format lens to a smaller format camera that can translate from full frame to APS-C and Micro Four Thirds. But overall, adapters can save you from losing precious glass when you upgrade to a different type of camera body and brand.A notable downside to using a lens adapter is the loss of autofocus while recording video. Using auto-focus while recording video isn’t the best way to capture accurately focused shots, but if you’re vlogging or have the camera turned towards yourself, autofocus will help out a lot. Regardless, just know that autofocus isn’t as direct when you use an adapter.Focal ReducersThere are lens adapters like the Metabones Superbooster that actually expand and increase your aperture by a stop. This improves the crop factor of your camera, whether it’s from APS-C to full frame or micro four-thirds to APS-C. The Superbooster is a viable option for improving your image, especially if you want to capture a “bigger image.” However, the Superbooster does lose tracking capabilities for autofocusing and, like I said earlier, autofocusing is the main consideration here if that’s how you’re used to shooting. Expect to pay around $500 – $600 for the Speedbooster, regardless of the type of camera you use.Lens Adapters to ConsiderImage via Metabones.As with any pre-production decision, cost is everything. However, you may not need something like the Metabones Speedbooster if your shoot doesn’t need all the benefits of such a product. For instance, the Fotodiox lens adapter lineup is filled with cheap, worthy adapters that are about 1/4 the cost of Metabones or Vello. Again, consider the brand of camera you’re using. Often, Sony, Canon, and Nikon offer their own adapters that work perfectly fine.There are many different types and brands of adapters to consider, so think about what you’re shooting, how you shoot, and what kind of glass you actually like working with.What are some adapters you’ve worked with in the past? Let us know in the comments.last_img read more


10 months ago​Arsenal quoted enormous asking price for Lille winger Pepe

first_imgTagsTransfersAbout the authorFreddie TaylorShare the loveHave your say ​Arsenal quoted enormous asking price for Lille winger Pepeby Freddie Taylor10 months agoSend to a friendShare the loveArsenal have been quoted a fee of roughly €80 million if they want to sign Nicolas Pepe.The Lille winger is a hot prospect from Ligue 1 who has been in impressive form this season.Gunners boss Unai Emery does want to sign a winger to add another dimension to his team.But Lille sporting director Luis Campos said to Telefoot: “I hope he will stay this winter. We’ll do everything to keep him.”All the top clubs in the world have their eyes on him, and that’s normal, but the president has been clear. The idea is for him to continue at the club.”In contrast, with my experience in football, I would say that if a club arrives with a big number and can convince the player… I would sell him for €80 million.”That’s the price tag, but you’d have to convince the player and he’s been a big part of us being in second place.” last_img read more


18 days agoShaqiri content with Liverpool role: I’m a leader

first_imgAbout the authorAnsser SadiqShare the loveHave your say Shaqiri content with Liverpool role: I’m a leaderby Ansser Sadiq18 days agoSend to a friendShare the loveLiverpool winter Xherdan Shaqiri considers himself one of the leaders in the squad.Swiss star Shaqiri has often spoken about his disappointment at not playing enough for the Reds.While he has impressed when given a chance, he is behind Mohamed Salad and Sadio Mane for a position on the wings.Speaking about his role at the club, he told Schweizer Illustrierte: “Apart from the fact that I would like to play more, I’m happy in Liverpool. “I have a certain status in the team because I am one of the more experienced players. “I think I’m one of the leaders.” last_img


Wenger praised Wilsheres leadership

first_imgJack Wilshere has been one of the brightest parts of Arsenal’s ongoing unsuccessful season and Arsene Wenger insisted that he is a “future captain material” despite his new contract still hasn’t been signed.Wilshere’s contract is about to expire at the end of the season but his coach is confident that the Englishman will stay and can become the future captain of the team as he has been there for a long time.The England international was hailed by Wenger as the Frenchman said, according to Metro:“He has a long history with the club, strong link with the club.”Jose Mourinho is sold on Lampard succeeding at Chelsea Tomás Pavel Ibarra Meda – September 14, 2019 Jose Mourinho wanted to give his two cents on Frank Lampard’s odds as the new Chelsea FC manager, he thinks he will succeed.There really…“Jack Wilshere on the pitch is a big quality.”“Apart from his technical top qualities he has personality and is in the right place on the pitch, and now with the maturity to organise around him.”“That’s why I played him central.”“I just thought the combination of history, the fact that he’s a long-term player for the club, the fact that he has experience and knowledge now, I trust now to make him captain.”last_img read more


Monchi defends Alisson sale

first_imgAS Roma sporting director Monchi has defended the sale of Alisson to Liverpool.After selling Mohammed Salah to Liverpool last summer, the Italian side are currently in the process of selling Brazilian shot-stopper Alisson Becker to the same club though for a record fee.Monchi has come to the club’s defence after they came under much scrutiny for their transfer policy after seeing two key players leave the club to Anfield in just under two years.The sporting director insists the decision to sell Alisson is not a lack of ambition on the part of the Giallorossi as the keeper closes in on a record £67million move to the Premier League club.Alisson enjoyed a very good 2017-18 season as Roma finished third in the Serie-A while also getting to the semi-final of the UEFA Champions League. The Brazilian was also part of Brazil’s 23 man squad to the just concluded 2018 FIFA World Cup in Russia.Roberto Firmino, LiverpoolVirgil van Dijk praises Roberto Firmino after Liverpool’s win Andrew Smyth – September 14, 2019 Virgil van Dijk hailed team-mate Roberto Firmino after coming off the bench to inspire Liverpool to a 3-1 comeback win against Newcastle United.The goalkeeper had one of the best records of the tournament conceding only three goals in five games for the Selecao as they were eliminated in the quarterfinals by eventual second-runners up Belgium.“Nothing is finalised yet but we’re in advanced negotiations with Liverpool and Alisson is also over there in England,” Monchi said about the Brazilian during a press conference to unveil new signing Justin Kluivert, according to Goal.“When a substantial bid of that magnitude comes in, we’ve to consider the pros and cons before making a decision.”“Selling Alisson isn’t a lack of ambition for me, the ambition is to build a very good team not just for one season but for many years,” Monchi responded to the criticism of the Rome based club.“Nobody would have thought we could sign players like Pastore or Kluivert but we’ve both with us.”last_img read more

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