Real Estate

Allen Iverson Dunk or simple vertical jump drills to nail as AI

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Remember Allen Iverson’s dunk on the 6-foot-11 Marcus Camby? You know, the guy isn’t even 6 feet tall! He actually he is only 5’10.75”. So it’s clear that he can jump. But without any exercise no one can jump that high. There are many exercises that can increase your vertical jump, but most of them are simply not effective.

So which exercises are the most effective? Here are the top 5 exercises to increase your vertical jump:

1. Jump rope

It’s a very common exercise and the reason why is because it works. Jump rope not only gives you explosiveness and calf strength, but it’s also a great way to build stamina and work on overall leg strength. Jump rope at least three times a week to increase your aerobic fitness level.

2. Calf Raises

Calf raises are a very effective exercise because they train the muscles that give you the explosive drive in the jumping process. Here’s how you do it: Stand on a foot block or the bottom step of a stairway in your house and rise up on your toes as much as possible. Hold the contraction briefly, then return more slowly to the starting position. Strong calves help you do quick, on-the-spot jumps.

3. Lunges

This is a great exercise because it simultaneously trains different muscles that are involved in the jumping process: thighs, lower leg, back muscles, abdominal muscles. Standing in an upright position, step as far forward as possible without leaning your upper body forward until your front knee is at a 90 degree angle. Then return to the original position in one step. Do this 8 times with one leg, then 8 with the other. You can also use dumbbells.

4. Step Ups

For this exercise you need a bench or something you can step on (about 15 inches high). Simply stand in an upright position, then step on the bench at the height that would bring your knee to a 90 degree angle. Do 8 repetitions with one leg and repeat with the other. This exercise is a perfect extension of the lunge exercise because you train the antagonistic muscle group.

5. Touch the edge

Stand under the hoop and try to touch it with one or both hands or start running and jump as high as possible to reach the hoop. Important: Try to perform this exercise very clean and with maximum power and repeat it only limited times (for example, maximum 3 sets with 5 repetitions). After that, do not do any leg exercises for 24 to 48 hours. Your muscles need time to grow and regenerate.

In addition to these exercises it is important that you take care of your diet. The most important point here is to limit the amount of fat you eat. Fat makes food taste delicious, but it’s an athlete’s biggest enemy because it’s the extra weight you have to lift into the air and it inhibits the flexibility of the muscles you need to jump. Therefore, if you can control your nutrition and will use the above exercises, then serious results are guaranteed.

Sports

What is your legacy today?

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In the aftermath of the scandal at Penn State University, the decision was made to remove the statue of Joe Paterno from its location outside the football stadium. Human history and tragedy is well known and prompted me to ask the question about my own life: “What is your legacy?” Have you thought about that? It is important? What do you want to be remembered about you?

The word “legacy” means, in its broadest term, “anything passed down from the past, such as from an ancestor or predecessor.” Most people don’t really care, if at all, about the idea of ​​a legacy until they reach the end of their mission or life.

Our lives are nothing more than a vapor, in the grand scheme of things. The legal system provides for those who create wills or living trusts to leave our earthly possessions to designated loved ones. The legacy we leave behind, in terms of reputation and spiritual heritage, may not always be what we intended.

As a Christian counselor, I see many people who are floundering in their personal lives and/or in their walk with God and often have no idea what God wants them to do. There is another group of clients who have spent much of their lives climbing the ladder of perceived success only to discover, to their dismay, that the ladder was on the wrong wall. It often baffles me to read about people in their later years leaving jobs or positions to supposedly spend more time with their families.

The spiritual reality is that our families need us in the formative years and it is quantity of time that they really need much more than so-called “quality time.” The fact is that your children have long since grown up and gone on with their own lives with varying degrees of success. I suppose “better late than never” might be an acceptable answer, but how much better would the results be if they had started earlier?

The Bible tells us that man makes his own plans but the Lord directs or supervises his steps (Proverbs 16:9). I tell clients that it is important to realign our lives with God’s word and order: Himself first, spouse second, children third, and ministry/work fourth. I think that if we are able to maintain that balance we will do well. As Christians, when we stand before the Lord, we all want to be praised and invited into the Kingdom (Matt. 25:23).

I think the Bible is very clear on this point: our legacy on earth, whether ministerial, business, or economic, is of much less importance than the spiritual inheritance we leave to those loved ones He has entrusted to us. It is never too late to start or change things. Everyone is ultimately responsible for their own choices, but God can take a small seed and turn it into a big harvest if we spread it around!

If you died today, what would people say at your funeral? Your spouse? Your children? Your co-workers? If that worries you, start making changes in your life today!

Business

Can Atomstack software scale and handle large-scale projects?

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Can Atomstack software scale

The main challenge of laser engravers and cutters is high accuracy on both axes. Getting such a precision is mainly defined by the stepper motors used and by a stable construction. Atomstack X7 Pro offers both: The machine uses NEMA 17 stepper motors to drive the X and Y axis. The frame consists of aluminum profiles that are firmly connected to each other. All running wheels run over them and are driven by toothed belts together with the stepper motors. It looks premium and is extremely robust.

The X7 Pro has a working area of 410 x 400 millimeters which allows you to work on medium and large objects. Moreover, it is possible to extend the workspace with several upgrades (more on this later). On one side of the work area there is a measuring scale for alignment purposes. However, I prefer to use the border function via the touchscreen instead: The laser scans the rectangular outline of the motif at low power and automatically aligns the material correctly.

As for the actual performance, the X7 is able to cut very quickly and at a decent power. With 3 passes and 750 mm/min on full power, it managed to cut 20 mm thick wood with no issues. The engraving speed is also very good. The engraved results are sharp and contrasty. I have tried to engrave a black paint coated glass piece and the result is great. It took a bit longer though because the laser beam needs to focus.

Can Atomstack software scale and handle large-scale projects?

atomstack software has a fixed focus laser diode which is great for this price range. The dot size is also quite small, which is very helpful for engraving and cutting. The only drawback I see is that it doesn’t come with air assist like the xTool M1 or the xPro 40W. Those have the capacity to cut through 30 mm of wood or acrylic with ease and with very little smoke or particles.

I haven’t tested the safety features of the X7 yet but it is important to always wear laser safety goggles when working with this type of device. This is because stray laser beams can cause permanent eye damage. Atomstack does provide some basic eye protection, but you should get yourself a pair of good OD6+ ones to be safe. It is also a good idea to have a few spare laser lenses available for quick replacement.

This will keep your machine running smooth and prevent you from losing time in recalibrating the laser head. The X7 comes with a very good manual and you can easily assemble it in less than half an hour. You will need some tools, but the ones included in the kit are more than adequate. The touchscreen controller is very user-friendly and you can operate it without a computer by using the software, which includes LaserGRBL, LightBurn, Benbox, GrblController and LiteFire. The support system is also great.

Technology

Here are 4 Virtual Assistant Job Examples for Beginners

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We know that virtual assistant work is challenging, especially for beginners. Being a part of this industry today is a bit demanding, but it is a wonderful opportunity for everyone to have a home career, especially for parents who still want to earn an income without leaving home and sacrificing family time. So here are some tasks you can start applying to be a VA:

1. Email Manager – Most of the people communicate via email nowadays and that is why businesses need people to manage their email account. Their job is to answer customer questions about business products or services. Incoming email manager will require fast typing speed because this is a form of customer service.

2. Social Media Manager – Everybody nowadays is active on a social network like Facebook, Instagram, Tweeter, YouTube and many others. Here, the company wants someone to monitor your account on a regular basis, such as posting and could also include some comments in response if necessary.

3. Content Writer: This is for people who love to write and had some very imaginative or creative work that the client needed. Being an author is good for those stay at home moms because they can write about their life being a working mom in their residence, also about their children, especially if they have more imaginative mind, or you can compose any story according to the requested theme. ask for your client. Here you will write stories for them.

4. Customer Service Representative – This is for businesses looking for an outside agent to answer incoming calls. Your job is to answer the calls and resolve the customer’s concern with the product or service that your customer offers. Here you must have good communication skills, speak English, data entry because they will require documenting what happened on your call and have a broad understanding because sometimes they will talk about different things, but your complaint is much more different. There are also criteria that they will require such as a computer, primary seat, internet speed, and a quiet work environment.

These are only for beginners who do not have any skills or experience in graphic design, appointment scheduling, hotel ticketing/booking, bookkeeping, and many other jobs that come with being a VA. That other skill can be acquired by enrolling in any VA class that will help you get or attract more clients because it offers many services, or if you are internet savvy, YOUTUBE is helpful for you. On that website you can view tutorials on many other skills you can use to be a VA. Today experience is more important than the courses you finish because the skill is more useful in looking for a job or career. Although virtual assistant job is not an easy job and also requires a lot of mastery, doing your best and leaving a good impression on your client will build your reputation is a good start. So take a step, start building your career as a virtual assistant today.

Business

How to make money in the ghetto fast without investment

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I was looking for ways to make money in my neighborhood, but all the ideas I found online wouldn’t work where I live. I needed to know how to make money in the ghetto, not in the rich neighborhoods where you can find people paying you $20 an hour to walk their dogs!

I finally realized that no matter how much I investigated, I was not going to find anything. It was up to me to find out. After taking a look around, I realized that there were ways to make money everywhere, even in the ghetto.

The first thing I realized is that even people who don’t have a lot of money are willing to invest in their children’s future. Obviously, the poorer neighborhoods have worse schools than the more prosperous ones, so my first course of action was to offer tutoring services to people’s children. I knew I couldn’t make a ton, but I found that if I had a group of 4 or 5 kids and taught them together, I could make quite a bit of money within their parents’ budget.

While doing this tutoring, I realized that there were a lot of kids who had nowhere to go after school and ended up wandering the neighborhoods and getting into trouble just because their parents couldn’t afford after school care. Although my goal was to make money, I realized that I could help them and make a fortune at the same time. By caring for up to 10 children at a time, I was able to earn $50 an hour and still have their parents pay for my services. Even in the ghetto you can find ways to make a quick buck. The idea is to charge little money for services that you can perform simultaneously.

Home Kitchen

5 Suggested Hotels in Samoa

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When we lived in Samoa in the mid-1980s, there were few accommodation options. There were two main hotels in Apia, but only one or two options in other parts of the country. There are now several world-class resorts, fronting beautiful beaches on both Upolu and Savaii. There are several 4-star hotel options and many cheaper hotels or guest houses.

For those who want a taste of the simple Samoan life…a fale on the beach will provide basic accommodation for a few tala (dollars), with a view to die for, and the sand and sea just meters from your door It will depend on whatever you want from your stay in Samoa, which option will appeal to you the most.

Apia…….the main city, has a good variety of accommodation. But it is not the best location if you are looking for beaches. You will need to travel to the other side of the island to sleep in a bed next to the beach. Some of the best accommodation in Apia is “up the hill” on Cross Island Road, where it’s cooler…but will require a taxi ride into town, if you haven’t rented a car.

5 Suggestions for hotels in Samoa

UPOLU

apia

Aggie Grey’s Hotel – Beach Road – Apia

Aggie Grey’s Hotel is Apia’s historic hotel. Despite the recent renovations, it still retains the old colonial atmosphere. While it’s not luxurious, it’s certainly comfortable. It has the feeling of being in a tropical paradise, with the accommodation set in lush gardens with a swimming pool, restaurants and bars. A traditional Fia fia cultural show including buffet dinner is presented weekly in the large fale restaurant. You can choose to stay in a full fale or one of the rooms.Aggie’s is very central…within walking distance of most of what Apia has to offer, including several good restaurants, markets, and shops. I recommend this hotel if you want to experience traditional Samoa.

Manumea Resort – Cross Island Road – Apia

Close to Robert Louis Stevenson’s home, Vailima…….. Manumea Resort is a small hotel further up the hill, set up for conferences as well as individual guests and families. The Resort is quite new, and the fales are beautifully decorated, with a special feature being the outdoor stone baths! Separate kitchens add to the convenience. There is a small pool, large open fale, restaurant and bar. Taxi is around $8 logging to Apia.

Hotel Insel Fehmarn – Cross Island Road – Apia

Another hotel located on Cross Island Road, this is a mid-range three-star accommodation. Not at all traditional or visually appealing, this hotel still represents good value for money. The rooms are large, simply furnished, but completely self-contained, with their own full kitchen and private bathroom. There is an excellent Italian restaurant.

across the road

Sea Breeze Resort – Paradise Cove – Upolu

Sea Breeze is located across Upolu from Apia. This resort opened in 2007 and is owned and run by an Australian couple. Sea Breeze offers beautifully decorated and comfortable fale accommodation. All enjoy sea views and are set in tropical gardens, with seaside fales housing huge two-person hammocks. A place to relax, catching the sea breeze away from the heat. There are kayaks for rent and a private beach.

This is a great honeymoon resort. They also cater weddings. The restaurant and bar are located on the sea and give you the feeling of being on a ship while you dine. Snorkeling off Sea Breeze beach was the best thing we did in Samoa with lots of beautiful live coral and colorful tropical fish darting between the rocks and coral beds. Day trips can be arranged, although I recommend renting a car for easy transportation to some of the other sights on the island.

The logo – Savaii

The Logoto is located on a very beautiful beach on the big island… Savaii. Probably considered the best hotel on this traditional island, it has its own en-suite fale and its own outdoor terrace. The decor is clearly traditional Samoan…yet all the extras are here.

Le Logoto has two restaurants and a bar set around a pool, all overlooking the white sand beach. This is a place for a relaxing break. It is recommended to rent a car to make the round trip of the island on your own day and return. Le Logoto occasionally has day trips, even to local town events. Diving trips can be arranged from the Diving Center across the road. It is close to many of Savaii’s special attractions, including

  • swimming with turtles
  • Watching the lava fields
  • Watching the ventilation holes.

NOTE: All accommodations in Samoa offer breakfast as part of the nightly rate.

Health Fitness

Lower Back Exercises: Your Keys to Reducing Love Checks and Preventing Back Pain

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The lower back is often an injury-prone area of ​​concern for many people, with many of the problems stemming from a weakness of the core, particularly the lower back muscles. Particularly in men, fat tends to accumulate like ‘love tires’ around the lower abdomen and lower back areas. This is a very good indication that there is not a lot of muscle in that area, because if there was a lot of muscle, fat would be much less likely to accumulate in that area, since muscles require calories for energy.

Don’t get it wrong: you can’t just build your core by yourself, and not do other exercises and hope the fat on your stomach disappears; it won’t, simply because there needs to be a whole-body demand for calories. so that it then takes that energy from the area located around the nucleus. Let me illustrate: how many people have you seen with massively muscular limbs who are also very fat? It doesn’t happen, the fact just accumulates in places where the demand is lower.

Our sedentary lives do not require us to use our core and lower body in general, and due to this fact, we accumulate fat in these areas, as well as creating problems such as sore backs, pinched nerves, slipped discs, and other debilitating injuries that can avoided with a muscular core by using lower back exercises and core exercises.

Along with an effective program of building lean muscle, using total body workouts, lots of compound exercises, good diet, and high intensity, lower back exercises and core exercises will really burn fat in that area. Strengthening this area of ​​your body will also mean that it will be much easier for you to perform day-to-day tasks, and you may also feel like you have much more energy, as these muscles don’t tire as easily.

You can focus on this area if you are particularly weak, but once you get stronger you should focus on it as part of your full body workouts, rather than trying to isolate the area. In this way, all the supporting muscles have the opportunity to become equally strong, and any functional movement can become easier.

Before I get into some suggestions for lower back exercises, you should go see a chiropractor if you have problems in this area, as your spine may also be out of alignment due to weakness and you don’t want to cause any damage. and seeing such a professional is likely to make you feel much better and lead to long-term solutions. We’ll assume here that you don’t have chronic pain, because if you do, it’s best to see a chiropractor or medical professional for advice.

So what kind of lower back exercises can you do that will strengthen your back and core?

  • Do a bridge where you lie on your back with your feet on the floor and push your hips up into the air until your hamstrings and abdomen form a straight line. Hold this position if you can do it

  • Plank: Toes and hands in contact with the floor, in a push-up position, hold for as long as you can, with your back straight and your abdominal muscles tight and contracted. Your back should not sag as you do this. If this is too difficult, try dropping onto your elbows; the exercise must be performed in exactly the same way.

  • Side Plant: Lie on your side, elbow and forearm on the floor, feet together, and the side of one foot on the floor. Stretch your body so that it forms a straight line from foot to shoulder and hold. Perform a few grips and repeat for the other side of the body, on the opposite elbow and foot.

  • Knee to elbow plank: This is a more advanced version of the previous one. Hold the board in a pushup position, then move your right knee to your left elbow, tap and return to starting position. Switch to left knee and right elbow. Do this exercise as fast as you can and make sure your back stays strong; You can slightly lift your butt for this exercise, as that will also engage your abdominal muscles a bit more.

  • Prone Cobras: Lying on your stomach, arms above your head, slowly raise your head and lean back, while simultaneously moving your hands back, keeping your arms straight, so that you end up in something like a crucifix position. on his forehead. , but with your arms as far back as you can and your back arched and shoulders up and back

  • Bicycle Crunches: Do bicycle movements with your legs, as your upper body rotates to the left first, elbow touches your right leg, and then your right elbow touches your left leg. This is a great exercise that will increase your strength in your oblique muscles, as well as your abdominal muscles.

  • Resistance Band Rotation: With a resistance band held to the left of your body, rotate your trunk to the right with your arms straight holding the handle of the resistance band. Perform series for both sides of the body.

  • Straight Leg Deadlift: With legs straight, hold a barbell or dumbbells, with weight on shins, keep weights in contact with shins, slide up, keeping back straight and abdominal muscles engaged. This is likely to be uncomfortable if you are arching your back; try sticking your butt out as this will help keep your back straight and prevent discomfort.

  • Deadlifts – This is a generally great exercise to be able to do once you have lower back strength. Do not attempt this exercise if you feel discomfort in your lower back. It means that you are probably arching your back; instead, strengthen your back with the other lower back exercises, particularly the stiff-legged deadlift, until it becomes comfortable, as your back can stay straight.

Having a strong lower back through lower back exercises will benefit you in many ways, including reducing injury, preventing back pain, reducing the risk of spinal injury, as well as giving you more energy and potentially less body fat percentage. The added stability gained in the core will really benefit you if you want to continue training and build lean muscle and get six-pack abs.

Legal Law

Sexual Problems in Women – Read This First

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Many women experience sexual obstacles during part of their lives. Sexual problems in women are becoming more common as women find themselves in more stressful situations on a regular basis. The reasons for sexual problems may differ, however they are usually physical or psychological in nature.

When a sexual problem is caused by a physical ailment, it can start very gradually. A person who has diabetes, neurological disease, or heart disease may experience sexual frustrations before the disease is diagnosed. Many women discover their underlying condition when they go to the doctor to discuss the subject of sex.

Sexual problems also occur when there is a hormonal imbalance in women. This can be caused by menopause, medication, or other problems that create the hormonal imbalance. Another cause of this situation is an untreated vaginal infection. When sexual problems are caused by these conditions, a doctor can usually prescribe medication that will alleviate the problem. When an infection or imbalance is restored to healthy levels, sexual appetite will return.

Alcoholics and drug addicts often have sexual problems that cannot be addressed until they receive treatment. When a person abuses her body, it often throws all her hormones out of balance and the brain receives mixed messages during sex. Chronic illnesses, such as liver or kidney disease, often lead to sexual problems, and a doctor can advise you on steps to take to address the problem.

Psychological problems can often affect a woman’s sexual appetite. The problems are often difficult to identify and address. Many women find that they don’t enjoy sex, but can’t figure out why. In most cases the help of a therapist is required to find the reason for the problem. However, more and more women are finding that stress has a direct impact on sex.

One of the main causes of low libido is stress. The hormones produced by the body when it is under stress can significantly reduce sexual desire. When stress is reduced or eliminated, a woman discovers that she can enjoy sex.

There are many ways to reduce stress. Switching to a healthier lifestyle is one way to reduce stress. By eating healthy foods and exercising regularly, a person can increase their ability to cope. Including breathing and relaxation exercises will also help reduce stress. Taking a 30-minute walk throughout the day builds stamina and circulation. As the stress is reduced, you will find that sex becomes pleasurable again.