The document provides 18 tips from fitness experts on how to improve the form and effectiveness of common exercises like pushups, bench presses, squats, rows, lunges, and others. Some key tips include contracting the core during pushups to maintain proper posture, squeezing the shoulder blades together on bench presses to engage the upper body muscles, sitting back between the legs rather than bending the knees first on squats, and keeping the torso upright rather than leaning forward during lunges. Following these small form corrections can make exercises much more effective at building muscle and burning calories while reducing injury risk.
Fitness nutrition, exercises, and body building. step by step strength traini...VirajKadam16
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Trying to embrace a healthy diet in order to lose weight is hard enough even if you were not exercising. You have to count calories, watch what you eat and do lots of other lifestyle transformations in order to live the life of the new you who wants to lose weight and keep the weight off.
Cellulite â it plagues almost all women. It doesn't matter if we are fat or thin, that pesky layer of dimples and ripples is collectively our worst nemesis. For more tips for weight loss for women check out http://www.thebetterweight.com
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Get a detailed look on one of the most significant Bodybuiding guides available on the market today. Here you will learn in detail about the terminology used, how you can setup your own workout plan and many more. In this ebook a link is also provided which would take you to a complete course on advanced Bodybuilding Methods. Check out now !!!!
Fitness nutrition, exercises, and body building. step by step strength traini...VirajKadam16
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Trying to embrace a healthy diet in order to lose weight is hard enough even if you were not exercising. You have to count calories, watch what you eat and do lots of other lifestyle transformations in order to live the life of the new you who wants to lose weight and keep the weight off.
Cellulite â it plagues almost all women. It doesn't matter if we are fat or thin, that pesky layer of dimples and ripples is collectively our worst nemesis. For more tips for weight loss for women check out http://www.thebetterweight.com
UNLOCK YOUR HIP FLEXORS GIVES YOU A PRACTICAL, EASY-TO-FOLLOW PROGRAM YOU CAN USE TODAY FOR INSTANTLY RELEASING YOUR HIP FLEXORS FOR MORE STRENGTH, BETTER HEALTH AND ALL DAY ENERGY.
Get a detailed look on one of the most significant Bodybuiding guides available on the market today. Here you will learn in detail about the terminology used, how you can setup your own workout plan and many more. In this ebook a link is also provided which would take you to a complete course on advanced Bodybuilding Methods. Check out now !!!!
, they proceed with stories of delicate liberality and how they wish they could complete a Himalaya trekking. http://walktohimalayas.com/services/trekking/
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
of maintaining overall health.
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
To get fit, focus on eating a healthy diet and exercising regularly. First, limit the amount of processed foods in your diet, like chips, cookies, and white bread, since they can cause weight gain. Replace those foods with fruits, vegetables, whole grains, lean protein, and low-fat dairy. That way, youâll get all the nutrients you need without empty calories. Make sure to plan healthy meals for the week in advance and get rid of unhealthy foods in your kitchen. Additionally, get in at least 150 minutes of aerobic exercise every week, like running, cycling, or swimming. Aerobic exercise is great for your heart and it burns calories. Include 2 days of strength training in your weekly routine too, since thatâs how you build muscle and tone your body. Squats, push-ups, and crunches are all strength-training exercises you can do at home without any equipment. To learn more from our Personal Trainer co-author, like how to change your diet to get fit, keep reading the article!
, they proceed with stories of delicate liberality and how they wish they could complete a Himalaya trekking. http://walktohimalayas.com/services/trekking/
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
of maintaining overall health.
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
To get fit, focus on eating a healthy diet and exercising regularly. First, limit the amount of processed foods in your diet, like chips, cookies, and white bread, since they can cause weight gain. Replace those foods with fruits, vegetables, whole grains, lean protein, and low-fat dairy. That way, youâll get all the nutrients you need without empty calories. Make sure to plan healthy meals for the week in advance and get rid of unhealthy foods in your kitchen. Additionally, get in at least 150 minutes of aerobic exercise every week, like running, cycling, or swimming. Aerobic exercise is great for your heart and it burns calories. Include 2 days of strength training in your weekly routine too, since thatâs how you build muscle and tone your body. Squats, push-ups, and crunches are all strength-training exercises you can do at home without any equipment. To learn more from our Personal Trainer co-author, like how to change your diet to get fit, keep reading the article!
Building Muscle the Right Way Strategies for Rapid and Sustainable Gains.pdfTechTrendPlus
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Unlock the secrets to building lean muscle and achieving a ripped physique with our groundbreaking guide to effective muscle-building techniques. Say goodbye to ineffective methods, misleading supplements, and wasted efforts. This comprehensive resource unveils the real strategies you need to pack on muscle in a shorter time frame, without breaking the bank. Whether you're a novice or experienced, this guide is designed to transform your body with sustainable results. Don't let misconceptions and misguided advice hold you back any longer. Grab your copy of the Muscle Building guide today and embark on a journey to become a rock-solid, muscular powerhouse!
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the bodyâs metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
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If youâve always wanted to learn about how to build your body to
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The Health and Fitness Industry is Undergoing a Boom and the Boom is going to Explode in the Near Future.Literally, It is Your HEALTH that is Your REAL WEALTH.
Ever since the fitness craze in the 1980âs, we have become a
nation increasingly aware of our health and physique. Millions of
dollars are spent every year in the quest for a perfect body. Gyms are
big business, personal trainers are making a tidy living helping people
stay fit, and body building supplements are at an all-time level of
performance.
In actuality, the sport of body building has been around for quite
some time. In the late 19th century, the man known as the âfather of
bodybuildingâ, Eugen Sandow was credited with inventing the sport by
inviting people to view his body in muscle display performances.
Sandow built a stage performance around displays of strength
and agility as well as showing off a âGrecianâ physique which was
considered the ultimate body. He became so successful, he created
several businesses around his fame and was among the first people to
market body building products bearing his name. As he became more
popular, he was credited with the invention of the first exercise
equipment marketed to the masses.
Sandow was also credited with beginning the first body building
contest called âThe Great Competitionâ held in London. This
competition was the basis for many others to follow including the Mr.
Olympia competition that remains the most popular body building
contest to date.
Body buiding techniques revealed. We have experimented with hundreds of people from amateurs to Olympia Bodybuilders. We have exchanged out data with other top fitness coaches and created the most accurate repository of bodybuilding information.
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Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this eBook, you will discover the topics about learning the terminology used, discover how to set up your own workout plan, find out exactly what body building will do for you
Get a detailed look at one of the most significant body bulking guids there is available on the market today. Inside the eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet playsa major role, born about the important nutrients that you need discover why carbohydrates are so important and so much more!
Ever since the fitness craze in the 1980âs, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the âfather of bodybuildingâ, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
Ever since the fitness craze in the 1980s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and bodybuilding supplements are at an all-time level of performance.
Get a detailed look at one of the most significant body building guides there is available on the market today. inside this eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbo re so important and so much more!
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
This e-book helps to set up your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and much more.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this e-Book, you will discover the topics about learn the terminology used, discover how to set up your own work out plan, find out exactly what body building will do for you.
Get a detailed look at one of the most significant body building guides that is available in the market today.Inside the eBook, you will discover the topics about learn the terminology used, discover to setup your own workout plan,find out exactly what bodybuilding do for you,discover how your diet plays a major role,learn about the important nutrients you need and much more.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
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i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
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Report Back from SGO 2024: Whatâs the Latest in Cervical Cancer?bkling
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Are you curious about whatâs new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Womenâs Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Tom Selleck Health: A Comprehensive Look at the Iconic Actorâs Wellness Journeygreendigital
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Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganongâs Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
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NVBDCP.pptx Nation vector borne disease control programSapna Thakur
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NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowmanâs Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Prix Galien International 2024 Forum ProgramLevi Shapiro
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June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMENâS HEALTH: FERTILITY PRESERVATION
- WHATâS NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Knee anatomy and clinical tests 2024.pdfvimalpl1234
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This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2â3 criteria; moderate AUD: 4â5 criteria; severe AUD: 6â11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
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Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
1. 18 Exercise Upgrades <br />Author:-Rachel Cosgrove, C.S.C.S., Men's Health <br />What if you could instantly make any exercise 10 times more effective? Chances are, you can. That's because most menâincluding longtime gym ratsâmake tiny but key technique errors on even the most basic movements. And as it turns out, these seemingly minor mistakes may be preventing you from achieving the body you want. You see, an exercise may feel right, but smart lifting isn't just about moving a weight from point A to point B. For big-time gains, you need to master the small details. The good news: The best fitness coaches need only one sentence to tell you how to improve your results. Apply their words to your workouts, and you'll upgrade your routine instantly. Use these 18 tips from the top trainers in the industry to help you perfect your form, engage the right muscles, burn more calories, and lower your risk of injury. Think about it this way: It takes the same amount of time to do an exercise right as it does to do it wrong. So start squeezing more from every second of your workout. For more expert tips on how to perfect every exercise and build muscle faster, check out the best new exercises for every part of a man's body. Pushup WHAT YOU'RE DOING WRONG: You're letting your hips sag as you raise and lower your body. Perfect your form 1. quot;
When you're in a pushup position, your posture should look the same as it would if you were standing up straight and tall,quot;
says Vern Gambetta, the owner of Gambetta Sports Training Systems, in Sarasota, Florida. quot;
So your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded.quot;
2. quot;
Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket,quot;
says Kaitlyn Weiss, an NASM-certified trainer based in Southern California. Hold it that way for the duration of your set. quot;
This helps your body remain rigidâwith perfect postureâas you perform the exercise.quot;
3. quot;
Don't just push your body up; push your hands through the floor,quot;
Gambetta says. You'll generate more power with every repetition. Bench press WHAT YOU'RE DOING WRONG: You're thinking only about pushing the bar up from your chest. 1. quot;
Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest,quot;
says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force. 2. quot;
As you pull the weight down, lift your chest to meet the barbell,quot;
Rasmussen says. quot;
This will aid your efforts to create a springlike effect when you start to push the bar back up.quot;
3. quot;
When you press the weight, try to bend the bar with your hands,quot;
says Pavel Tsatsouline, a fitness expert and the author of Enter the Kettlebell! The benefit: You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders. Compare how much you can bench to the Men's Health standards and see if you're weak, ordinary, or if you rule on the bench. Squat WHAT YOU'RE DOING WRONG: You're starting the movement by bending your knees. 1. quot;
Sit back between your legs, not on top of your knees,quot;
says Dan John, a strength coach based in Draper, Utah. Start your squats by pushing your hips back. quot;
Most men tend to bend their knees first, which puts more stress on their joints.quot;
2. quot;
When you squat, imagine you're standing on a paper towel,quot;
says Charlie Weingroff, director of sports performance and physical therapy for CentraState Sports Performance, in Monroe, New Jersey. quot;
Then try to rip the towel apart by pressing your feet hard into the floor and outward.quot;
This activates your glutes, which helps you use heavier weights. 3. quot;
Instead of raising your body, think about pushing the floor away from your body,quot;
says Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness. quot;
This helps you better engage the muscles in your legs.quot;
Straight-leg deadlift WHAT YOU'RE DOING WRONG: You're rounding your lower back as you bend over. 1. quot;
To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt,quot;
says Cosgrove. This cues you to bend over by pushing your hips back instead of rounding your lower backâa form blunder that puts you at risk for back problems. 2. quot;
Try to 'shave your legs' with the bar,quot;
says Weiss. The reason: Every degree the bar is away from your body places more strain on your back, which increases your chance of injury and limits the emphasis on your hamstrings and glutes. 3. quot;
As you lift the bar, squeeze your glutes like two fists,quot;
says Nick Grantham, a top strength and conditioning coach in the U.K. and the owner of Smart Fitness. You'll ensure that you're engaging your butt muscles. This helps you generate more power, lift more weight, and produce better results. Rows and pullups WHAT YOU'RE DOING WRONG: You're ignoring the muscles that retract your shoulder blades. 1. quot;
When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can,quot;
says Rasmussen. Pull your shoulders down and back and hold them that way as you do the exercise. This ensures you're working the intended middle- and upper-back muscles. 2. quot;
As you row the weight, stick your chest out,quot;
says Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Winchester and North Andover, Massachusetts. This allows you to better retract your shoulder blades, which will lead to better results. 3. quot;
Imagine there's an orange between your shoulder blades,quot;
says Grantham. quot;
Then try to squeeze the juice out of it with your shoulder blades as you pull the weight or your body up.quot;
Discover six muscles you ignoreâbut shouldn't. Lunge WHAT YOU'RE DOING WRONG: You're leaning forward, causing your front heel to rise. 1. quot;
When you lunge, keep your torso upright, and focus on moving it up and down, not backward and forward,quot;
says Rasmussen. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel and target more muscle. 2. quot;
Drop your back knee straight down to the floor,quot;
says Boyle. Consider this a second strategy to help you remember that you should drop your torso down, not push it forward, as you do the exercise. 3. quot;
To work your core harder, narrow your starting stance,quot;
says Gray Cook, M.S.P.T., the author of Athletic Body in Balance. The smaller the gap between your feet, the more your core has to work to stabilize your body. Your goal: Lunge so that it's almost like you're walking on a tightrope as you perform the exercise. <br />