But its also important to note theres often no explanation at all for leg cramps. World Champion Mike Tuchscherer also Benches mostly alone, in his home gym, without spotter. Generally, the effects of a cramp will disappear in minutes. Just remember to Bench Press in the Power Pack, as the spotter can still fail to catch the weight if you miss reps. But if youre wrong, and theres nothing or nobody to catch the bar, this can turn into an expensive mistake. Dont unrack the bar out of the uprights straight to your chest. But you must Bench heavy to increase your Bench Press. This is the definitive guide to proper form on the Bench Press. 2.5kg/5lb increases dont work for women (or small/older guys). WebIf you don't become pregnant that cycle, the egg disintegrates and gets reabsorbed by your body so menstruation can begin. Then squeeze the bar so it cant move and bend your wrists. No Flat Back. And it saves energy for the actual Bench Pressing of the weight. It must contract them harder. You dont have to rest that long between easier sets. Straight line bar-wrist-elbow. Whether you rent a three-bedroom apartment with roommates, have a studio all to yourself, or live with your family in a house with its own yard (and perhaps even a white picket fence), it's a great feeling to find comfort in the place you call home. But you also need to practice the skill of Bench Pressing. Straight line bar to wrist to elbow is better leverage, more power transfer and no wrist pain. Raoofi S, et al. There are many specialists in the field who advise drinking water a few hours after eating. According to findings presented by researchers from Commonwealth Medical College, three-fourths of patients with various types of cancer diagnoses had low levels of vitamin D, which is produced when the body is exposed to sunlight. Raised heels are less stable for the same reason standing on your toes is less stable than on your whole foot. The best way to avoid those pesky knots if you want to continue to wear a ponytail every day is to brush your hair regularly and use conditioners and deep conditioners. Besides, your wrists will get stronger if you increase your Bench Press. Dont be fooled by how easy he makes it look. Squeeze the bar so it cant move in your hands. The key is to make sure the band is snug and comfortable. Diabetes Leg Pain and Cramps: Treatment Tips, Femoroacetabular (Hip) Impingement: What You Need to Know, Finkelstein Test for de Quervains Tenosynovitis, Do Statins Cause Muscle Pain? Once youve hit them, bend your elbows to lower the bar in the uprights. My uprights dont match my arm length. This means if youre doing StrongLifts 55, you struggled to Bench Press the first three reps and it doesnt feel like you could get the last two reps, dont go for it. Learn how it's done and what the results mean. Not every strong Bench Presser uses wrist wraps but many do. But if you have ongoing cramps, speak with your doctor. The reason is that the digestible juices must be kept undiluted so that the food is diluted in the best possible way and the digestion is the most adequate. Possible causes for nocturnal leg cramps (leg cramps at night), specifically, include: Sitting for long periods of time. It should be 45cm/18 high so your hips are slightly higher than your knees when you lie down. If you have no Squat or Power Rack, get saw horses. Even if you have a spotter, you should Bench Press in the Power Rack. Sometimes you have to get creative to get what you want. Please don't blogspam, advertise, or ask for crowdfunding. Are you someone who finds comfort in sweatpants most of the time? This will grow it bigger so it fills up your chest more. Lock it over your shoulders first. Your shoulders cant come off the bench when you unrack. Or raise your bench a cm by putting plywood under it. And you can injure yourself badly. Know what you can Bench. Again, Bench Press in the Power Rack so the safety pins can catch failed reps. Set the pins even if you have a spotter. Dont drop the bar from the uprights to your mid-chest. Lower the bar to your mid-chest, roll it to your stomach and then Deadlift it up. If you're going on a walk or working out, you might want to strap on a bra. Aches and pains are essentially inescapable. You can load it with heavy washers from a hardware store. This is cheating. Illustrator Loryn Brantz acknowledged the power of a ponytail in a 2017 Facebook post that went viral. If theres one thing that is universally true about humanity, it is that we tend to give up far too quickly and too easily. Wrap your thumbs around the bar using the full grip. Etiology, diagnosis and management of oromandibular dystonia: An update for stromatologists. 55 80kg is 2000kg lifted or 40% more. This is another reason why you should Bench Press with your chest up, shoulder-blades squeezed and back arched. Dont waste strength unracking it. People with an MND can experience muscle cramps or spasms, which can cause pain or discomfort. 02 (4.79) Highlights of that week. The bar cant move in a vertical line over your shoulders because that impinges them. The less you Bench Press, the more you need microloading to get stronger. Dont let your shoulders come forward. However, research shows that getting too little sun might raise one's risk of cancer as well. Reps and weight you would never have tried without rack or spotter. You must Bench Press with straight wrists and the bar over your forearm bones. The bar must move diagonally from your shoulders to your mid-chest. My thumb overlaps my middlefinger when I grab my wrist. There are a variety of things that can lead to leg cramps. Dont Bench weights youre not confident you can press. But your upper-arms can never be perpendicular to your torso at the bottom of your Bench Press. The goal is straight wrists: your wrists and elbows must be aligned with the bar so your forearms are vertical to the floor. Worse, they can slide off the bar if you Bench Press unevenly. You can also be over-confident instead of over-cautious. Metro reported, "The scalp is subject to more stress if you have thick hair, so, pain extends to your back and neck if you are forcing it all to stay up, contained by one little hairband." Stay tight while you count to three. You cant escape from the bar either because youre lying on the bench. Please don't blogspam, advertise, or ask for crowdfunding. Bench Press with your butt on the bench. But Benching half reps emphasizes your triceps. Tuck Your Elbows. (this includes leg and foot cramps). If it does to you: dont take it personally, and dont worry about it. But no matter why you wear your hair in a ponytail, it's important to know just what it can do to your locks and your body. You cant escape from the bar either because youre lying on the bench. Move it to over your chest. The Smith Machine forces the bar to move in a vertical line. You might not think much about your scalp hurting, as it can sometimes feel like it's your hair that's hurting, butdermatologist Francesca Fusco set the record straight. Get a Power Rack if you want to Bench Press heavy. And while there are certainly vitamin D-rich foods and supplements you can take, going outdoors does more than simply improve your physical health it's been proven to have positive effects on your mental health, as well. According to the study, the support of a bra can weaken the tissue surrounding the breasts, causing them to droop. Tuck Your Elbows. But what if it doesn't? Not sure whether the pain in the back of your knee is just a cramp or a sign of something more? The bar cant touch the pins on good reps. But expect to Bench about 20% less close grip than medium grip. Lower the uprights so your elbows are bent when you grab the bar. The machine balances the bar and only lets it move in a vertical line. They can be caused by fatigue or overuse. Same deal when you rack the bar. 07 (4.69) What young ladies don't know or can't remember. In other words, if you've recently walked into a room and immediately forgotten your reason for being there, perhaps you should go for a walk outside. "Wearing a bra all the time is also not good for your health," he says. Small increments are more effective for Bench Press. The Bulldog Grip will feel weird and less secure. We Asked the Experts, Is It Bad to Wear a Bra to Bed? And it also forces you to hold the bar properly in your hands instead of relying on wrist wrap support to get away with bad form. It will help you increase your Bench Press without spending your life in the gym. Find out what causes leg cramps here. Geared Powerlifters who use compression shirts do this. Your arms should be bent when you grab it. Dont release your grip and let him do all the work. It doesnt take much weight for their legs to bend. A showcase for compelling storytelling from the Los Angeles Times. You also need help to get them back to the floor when your set is over. If you bother a Squatter, offer him to Squat inbetween while you rest. If you don't want to wear a bra, you and your breasts will be just finethough if you notice back pain or soreness in your breasts, consider wearing a bralette or comfortable bra to offer at least a little support. If it is, youre flaring your elbows or pressing over your chest. Your wrists will bend back if you grip the bar wrong. Pressing the bar off our chest is therefore always the hardest part. If you stop wearing underwear during workouts, you may increase your chances of micro-cuts. I dont know if the entire practice would be appropriate for you; you can give it a try and stop if it causes discomfort. The bar will touch it higher. But the International Powerlifting Federation (IPF) doesnt allow it. The main purpose of a spotter is to give you a hand off. Although you might not realize it, salt is one of the most important ingredients when it comes to cooking tasty food. Just as important is something that originally drew her to the sport, something outsiders dont always see, a challenge that can be addictive. Bench Press with the bar over the heels of your hands. This is a stupid way to die and yet it happens to a few people every year. But it adds up. This means that they gradually get worse over time. To rack the bar you must rotate it so the hooks catch these pins. It might be too high for your size. House consisting of three bedrooms, Americain kitchen, living room, dining room, bathroom, toilet and parking. Your ovaries also atrophy or become smaller. Youll get weaker every second. Learning how to season properly is an art form too little salt means the flavor won't pop, and too much salt will overwhelm the dish. But the bar path isnt vertical on the Bench Press. Your neck wont hurt because you cant push your head into the bench. "The support is in the band and wings, not the shoulder straps.". The Bulldog Grip can feel uncomfortable at first. These injuries are common with martial arts. They wear bench shirts that stretch when they lower the bar to their chest. Bench Press with straight wrists. The weight will be easier. "Though it would be minimal, it is possible to stretch your skin back very tightly from a ponytail," he said. But you cant isolate one part of your chest. Tongue pain isnt always due to cramps or spasms. This shortens the distance between the Power Rack and your shoulders. This is shorter, but ineffective. But thats normal. Your elbows must tuck 75 at the bottom so your upper-arms doesnt smash your rotator cuff tendons against your AC joint. The bar isnt attached to rails unlike with the Smith Machine. Then move the bar horizontally from above your shoulders to your Power Rack. The most dangerous mistake you can make is Bench Pressing heavy without Power Rack or spotter. When you fail a rep and get pinned by the weight, lower the bar to your chest first. If your hips hurt or cramp when you Bench Press, your stance is too wide (or youre tight). Just bend your arms to rack it. I felt a shock go up my leg, right to the buttock. Perhaps you're also one of the many women who have chosen to forgo wearing a bra at home. But while you've probably educated yourself on the activities that could negatively impact your child's eyesight, you may not be as aware of the activities that serve to improve your child's vision such as going outside to play. Amyotrophic lateral sclerosis (ALS) is one of the more common types of MND. Few gyms have dumbbells with smaller increments or that you can adjust. Warmup for your Bench Press by doing several lighter sets first. In truth, it makes the Bench Press harder on you shoulders as explained above. Bench Press with straight wrists. If you fail, help him racking the bar. Your shoulders can come off the bench while you do this. Squat racks with safety pins also work to Bench Press safely without spotter. mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820, orthoinfo.aaos.org/en/diseases--conditions/muscle-cramps. Additionally, therapy can help with troubles with speech, chewing, and swallowing. Whatever works. Their hand off can do more damage than good. You really can't beat the ease and accessibility of a ponytail. Some gyms have newer 3D Smith Machine that allow horizontal movement. It wrecked my shoulders and wrists. If you don't want to wait until you've missed your Dont Bench Press with the thumbless grip. Theyre either too high or too low. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You must add weight to increase your Bench Press. The longer you stay underwater, kicking your feet, sculling your arms against all that heaviness and bright blue, the worse it gets. What Happens? Finish you rep before racking the bar. They should be slightly below your chest so you dont hit them on good reps. Set the pins even if you think you can Bench Press the weight. WebFollow these tips to master the pose. Taking her place in the formation, ducking under, she remains submerged for long seconds before rising suddenly and giving a stiff push, hurling a flyer skyward. Stay within the normal range of motion of your elbow joint. If you reverse the order by starting at the bottom, it will be harder to setup properly. Dont let the bar move up your hands to your fingers. The range of motion is shorter with unlocked elbows. Some powerlifters Bench wide to decrease the range of motion and bench more. The weight cant drop on the floor or on your face unlike with Dumbbells. The Smith Machine looks like a Power Rack but with the barbell attached on vertical rails. Now to dispel a few myths. Then lower the bar to your mid-chest and press it back up. If you fail a rep, Power Racks have two horizontal safety pins to catch the bar. Theyll look around while you Bench and react too slow. Breathe against you closed glottis on the way up. Unless you have wider shoulders, your pinky should be inside the ring marks of your bar. You must be able to hold the weight in the bottom for the roll of shame to work. You cant build the strength to Bench Press 100kg/220lb if you Bench half that every time. Even if you have found someone else and realized that you don't love me anymore. Some women also have: Nausea. The bar can drop on your face unless you have a spotter to catch it fast. Raise you chest but arch naturally. Unfortunately, adulthood requires you to pony up and yawn your way through your day, no matter how sleepy you may be. WebJulie can't stop, finding new erotic adventures. While many people find comfort and joy in having a cozy, relaxing weekend indoors, staying holed up inside for too long can actually have a negative effect on your mood. The proper way to Bench Press the bar is in a diagonal line. Setup the same way whether youre Bench Pressing warmup weight or heavy weight. You can target it by benching decline but the range of motion is short because your arms are incline and close to your torso. According to clinical psychologist Stephanie J. Wong (via Psycom.net), staying indoors for extended periods of time (or hibernating) "can facilitate and exacerbate symptoms of depression." However, some medical professionals say refusing to go outdoors could actually make your allergies worse. Dont be afraid to ask for a spot if people are around. The shiny objects strengthen their lockout. But no one calls them an enjoyable experience. Lower the bar, touch your chest and press it back up. Lock your elbows at the top and hold the bar over your shoulders. It cant move vertically over your chest either because thats ineffective. If your wrists arent above your elbows, your grip is too wide. Thats a 1.25% improvement. Built small and thin, her dark hair tucked beneath a swim cap, she suggests pressing your tongue to the roof of your mouth so you dont panic and gulp water. But the Bench Press works small muscles like your chest, shoulders and arms. This irritates your rotator cuff on every rep and inflames them. Push yourself away from the bar instead of pushing the bar away. My makeup skills were not that good when I was younger, says team member Elizabeth Davidson. Set the safety pins of your Power Rack lower than the bottom of your Bench Press. Repeat. First you have to lift them off the floor on your chest. Anita Alvarez, middle, is rescued by her coach, Andre Fuentes, after falling unconscious during the FINA World Championships in Budapest in June. Then lift the bar into the uprights by bending your arms as if doing upright rows. . Get the latest on L.A.'s teams in the daily Sports Report newsletter. BDSM 08/31/22 Keep your shoulders back on your bench when you unrack the weight. found that, prior to blacking out, swimmers recalled believing they could go forever. The flatter your chest, the lower the bar must touch your torso at the bottom to keep your forearms vertical. Small wrists is the usual excuse to Bench Press with wrist wraps. You need a lot of hot water and combing to get it out, Davidson says. You can Bench alone, safely and heavy. Thinning hair. . Then fail mid-rep by lowering the bar back to you chest and the pins. This will hinder your progress on StrongLifts 55. The bar can slip out of your hands without your thumbs to secure it. Or youll bench in a vertical line over your mid-chest. It will drop on your face, throat or chest. However, if you style your hair in a ponytail daily, then the skin on your face might stretch out and possibly stay stretched out for the long haul. See a doctor if you have tongue cramps that happen frequently, last a long time, or occur with severe pain. Some raise their butt so high, their Bench Press turns into half reps. This happens to good athletes, people who really push themselves.. You can loop small chains around it. But this rarely works. However, there are some instances when a tongue cramp may be more likely to happen. ), but they also aren't the best, and the breakage they cause can only be stopped if you wear your hair down more often than up. Not Vertical. Use an Olympic Barbell with revolving sleeves. Youre more likely to miss reps and plateau. Failing to hook the bar is easy. Squeeze the bar harder. World Champion Mike Tuchscherer introduced me to this exercise several years ago. The safety pins will catch the bar if your spotter reacts too slowly, or not at all. That way, it's secure and not in the way. And lower the uprights so your arms are bent when you grab the bar. It makes the bar harder to hold. Medical tests have yet to determine why she passed out last summer, or once before at a 2021 competition. It doesnt matter if someone has used it for years without accidents. You have better balance on the bench with a wider stance. Oromandibular dystonia is dystonia that impacts the jaw, mouth, or tongue. Vitamin D plays a part in having a healthy, functioning gut, so, if you stop going outside, you may experience some stomach issues. Dr. Francesca J. Fusco, a dermatologist, told Allure,"If someone wore their hair tightly pulled back every night for years, traction alopecia could occur along the hairline." Your ovaries stop making estrogen and stop releasing eggs, and you lose the ability to get pregnant. It will drop on your face, throat or chest. "Sinc Some people think Bench Pressing in the Power Rack is bad gym etiquette. Or use Squat Stands and put the saw horses next to your Bench. If youre embarrassed by your Bench Press weight, youd be even more embarrassed if you get trapped by it and have to yell for help. Your torso is usually vertical but there are machines where you lie horizontal like on a regular Bench Press. The plates must spin independently of the bar. Resting longer increases the amount of ATP available for your next set. One of her teammates, Natalia Vega, says, It might sound silly but relaxing your face helps.. Examples of the most common NSAIDs include: aspirin salsalate (Amigesic), diflunisal (Dolobid), ibuprofen (Motrin), ketoprofen (Orudis), nabumetone (Relafen), piroxicam (Feldene), naproxen (Aleve, StrongLifts 55 doesnt work with dumbbells. No matter your bra-wearing preferences, it's important to stay comfortable. They must have security.' Vertical line bar-wrist-elbow when the bar touches your chest at the bottom. Too low causes strength loss because you have to straighten your arms more to unrack. (2013). But its simpler to just Bench the bar and add 2.5kg/5lb each workout. This keeps your shoulders back on the bench and your chest tight. Learn about the different options. Press the bar away from your mid-chest over your shoulder joints by flaring your elbows on the way up. Amyotrophic lateral sclerosis (ALS) fact sheet. According to Bosley Professional Strength Specialist JB Shelton, constantly wearing your hair in a ponytail can cause a lot of tangles, as Shelton told StyleCaster. These conditions include: spinal nerve compression, which can cause muscle cramps in your legs when walking or standing. Because they often happen at night when our legs are slightly bent and our feet are pointed downward, some have suggested that this tightening triggers a spasm. Some had been freestylers or backstrokers who grew bored of swimming in straight lines. Wrap your thumbs around the bar to secure it. Bench Press half that, 50kg/110lb, and that same 2.5kg/5lb is a 5% increase. If you fail the Bench Press without Power Rack or spotter, the roll of shame doesnt work, and youve collared the bar, then yell for help. Bench Press with your feet on the floor. Alvarez wonders if people would start recognizing how difficult it is.. You dont need a spotter to catch the weight if you fail a rep. The wrist pain will stop and the weight will be easier to Bench Press. Not even during my first five years Bench Pressing in a commercial gym without Power Rack. You might miss reps and then have to repeat the weight or deload. And while it might only be temporary, this kind of alopecia isn't fun and can lead to more consequences. The lower the bar touches your torso, the further it ends from your shoulders. When you do, youll Bench Press heavier weights on 38 thanks to the strength you build with 55. Here are some Power Racks I recommend to Squat and Bench Press safely without spotter. If the bar slows after it touches your chest, youre bouncing too hard. But you shouldnt be benching a half rep. Save your strength for benching the weight. Thats why raw Squat records are higher than for the Bench Press. If the pressure is too high to hold your breath, exhale. It makes the weight easier to Bench Press. Boards decrease the range of motion which allow you to Bench heavier weight. Your upper-arms cant squeeze your rotator cuff against your AC joints if you only go half way down. Squeeze your fingertips into the bar so it cant move. Rest five minutes between heavy Bench Press sets. Your build determines how much your elbows should tuck. If he doesnt pay attention or reacts too slow when I fail, the pins always catch the bar. But the weight will feel more secure because your stronger skeleton can hold the weight. The Decline Bench Press is a Bench Press done decline. The Kabuki-style makeup, forced smiles and gelled hair, the nose clips like your aunt used to wear in the pool. Keep reading to learn more about tongue cramping, what can cause it, and what to do if it occurs. Halve the weight increase on your Bench Press from 2.5kg/5lb per workout to 1.25kg/2.5lb or even 0.5kg/1lb. Your ovaries stop making estrogen and stop releasing eggs, and you lose the ability to get pregnant. Dont pause at the bottom or the weight will be harder to bench. You can miss the uprights by pressing under it. Dumbbells usually go up by 2kg/5lb. In reality, if you fail with heavy dumbbells without spotter, youll have to throw them on the floor. Less is even better. Assistance exercises and variations of the Bench Press may help you increase your Bench Press. Youll progress slower but also delay plateaus. If you do this right, your elbows wont hurt. Keep you back tight, chest up and shoulders back. Specifically, if you put your hair up every day, your strands might break, causing split ends and even more damage to your gorgeous locks. Believe it or not, but that innocent ponytail you've been rocking every day can actually be doing more harm than good, so you might want to try a new style. And you cant try it safely without spotter or Power Rack. If youre embarrassed by your Bench Press weight, youd be even more embarrassed if you get trapped by it and have to yell for help. Be patient and your Bench Press will increase. It forces a vertical bar path because the bar is attached to rails. Share: Lie on the bench with your eyes under the bar. StrongLifts 55 works this way: you start with the empty bar and add 2.5kg/5lb each workout. 11 Dec 2022 21:51:05 Heres what the research has to say. This is also how you grow your inner and outer chest. No one uses hair gelatin for morning practice; swim caps suffice. Miss them and the bar will trap and crush you with nothing to stop it. Ive failed reps many times but never injured myself. 03 (4.76) You dont want him to drop the bar on you. Raising your butt off the bench is cheating and can hurt your lower back. We dont like to feel emotions that are not fun to feel. When you spend most of your time indoors and have stopped going outside, you have more opportunities to indulge in indoor activities such as sitting on your sofa and binge-watching Netflix. This guy got away because he didnt collar the bar. Massage. Swimmers must heat a pot of unflavored gelatin, the goopy stuff normally used to thicken broths and puddings. We lack patience. Thats why we must train the full range of motion. Add 1kg/2lb to your Bench Press each week and it will increase by 52kg/104lb a year. Just then my grandma brought the wash basin and stuff. According to WebMD, the study showed that the brain produces more of the "happiness hormone" on sunny days than on gloomier days. If you dont, your elbows will end in front of the bar. The body absorbs more iron from meat than other foods, but its not your only choice. That 60kg/135lb Bench Press turns into 112kg/249lb. When you Bench Press 100kg for 55 youll feel it in your muscles. "It's not actually your hair that hurts, but the skin and perifollicular area of the scalp the region around each hair, pore, or follicle," Fusco told Vogue. A motor neuron disease (MND) impacts signaling to these muscles, affecting your ability to do tasks like walking, speaking, and swallowing. Olympic lifters often put athletic tape around their wrists instead. Exhibitionist & Voyeur 05/15/19: The Pandemic Slave: 7 Part Series: The Pandemic Slave Ch. WebSituated on Royale Road at Terrasson pointe aux Sables at 5-minute walk from the beach, close to supermarket and bus stop. Your stabilizing muscles cant get stronger if you rely on a machine do that work every workout. Loose shoulders are unstable and ineffective for Benching heavy. Still, it would seem that the more you put your hair into a tight ponytail, the greater your chance of stretching the skin around your face and your skin losing its elasticity. Better technique increases effectiveness. Nothing happens by accident Nothing significant happens if you do not SEEK it deliberately A pretty girl with a good heart won't chase you if you don't approach her first You won't get rich if you don't act in that direction ACTIONS -> RESULTS Stop overthinking ATTACK. WebIf the bar rolls in your hands, you dont have thumbs to stop it from slipping out of your hands. With a heavy, collared bar your only option is to yell and hope somebody helps before the bar kills you. The safest and most effective way to Bench Press is with vertical forearms. Weight thats harder to hold is weight you can drop more easily. A viral TikTokers quest to find that answer. I cant believe it.. If your bench is shorter, put plates flat under its legs to raise it. These may potentially impact the tongue. Leg cramps are sudden, involuntary muscle contractions that commonly affect the calves and hamstrings. Dont lie lower or youll have to move the bar further to unrack it. Most Smith Machines dont have horizontal safety pins. Check theyre the same height on both sides. For a healthier gut, Cantorna recommends consuming more vitamin D during the winter. Incline forearms are ineffective. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Yawning, eating, and other times a tongue cramp may happen, ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Amyotrophic-Lateral-Sclerosis-ALS-Fact-Sheet, ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Dystonias-Fact-Sheet, ncbi.nlm.nih.gov/pmc/articles/PMC3564069/, ncbi.nlm.nih.gov/pmc/articles/PMC3077124/, ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/motor-neuron-diseases-fact-sheet, orthoinfo.aaos.org/en/diseases--conditions/muscle-cramps, ncbi.nlm.nih.gov/pmc/articles/PMC6329777/, ncbi.nlm.nih.gov/pmc/articles/PMC5463774/, 111.wales.nhs.uk/encyclopaedia/t/article/tonguepain, ncbi.nlm.nih.gov/pmc/articles/PMC6454952/, frontiersin.org/articles/10.3389/fneur.2017.00649/full, ncbi.nlm.nih.gov/pmc/articles/PMC6357149/, ncbi.nlm.nih.gov/pmc/articles/PMC7592023/, How to Stop Biting Your Tongue in Your Sleep, Femoroacetabular (Hip) Impingement: What You Need to Know, Finkelstein Test for de Quervains Tenosynovitis, Do Statins Cause Muscle Pain? "What happens when you ditch a bra is that your breasts visually look like they are sagging since they are without the support they used before," says Lina Velikova, MD, PhD, a medical advisor at Supplements101. He added, "It's the exact pull you would want to treat the sagging skin that begins to appear in your early 30s.". I won't share your email, and you can easily unsubscribe anytime. Lower reps also build endurance. If you fail to bench the weight, lower the bar to your mid-chest. If the full grip feels uncomfortable, youre gripping the bar wrong. Who could take it seriously? Use the same grip as on the Overhead Press. Your Bench Press ends up increasing faster, without frustration. To Bench Press more weight, keep your wrists straight so they stop hurting. If your gym doesnt have a Power Rack, ask the manager to get one so you can Bench Press safely without destroying your shoulders. It does look like you cant get stuck under the weight if you fail. No more holding back out of fear of failure. The rule of thumb is to tuck your elbows about 75 so your forearms are vertical at the bottom. You want to make the bar lighter so you can get away from it. It compresses everything under it and pushes your hands down if your wrists are bent. Even if a child has two nearsighted parents, the study found that approximately 14 hours of outdoor playtime per week could effectively neutralize their chance of needing glasses to about 20 percent (via CNN). And its not safer, its bad for your joints. They need smaller increments of 2.5kg/5lb maximum. Youll make less mistakes on your heavy sets, and are less likely to injure yourself. The weight will crush your chest and ribcage. WebFollow these tips to master the pose. Effects of dining on tongue endurance and swallowing-related outcomes. Your shoulders will hurt if you Bench Press heavy in the Smith Machine. Your feet can be slightly behind your knees as long as you dont raise your heels off the floor, your butt off the bench, or overarch. Exhibitionist & Voyeur 05/15/19: The Pandemic Slave: 7 Part Series: The Pandemic Slave Ch. Dont Bench with your feet in front of your ankles. The bar will touch your chest lower. Your forearms must also be vertical with the floor when looking from the front or back. If they arent, the rep doesnt count. He Benches all alone, without spotter, in his home gym as I do. If you fail a rep, lower the bar back to your chest and tilt it to one side. Drive your upper-back and glutes into the bench too. Squeeze your shoulder-blades before you unrack the weight. Then raise your chest to the ceiling and squeeze your lats to lock this position. As in figure skating, competitions include two routines. Get started with these The 9 Best Complex Carbs for Weight Loss. Chou told Elle that when you pull your hair back into a tight ponytail, you "activate the sensory nerves even more," leading to back and neck pain. Its like pullovers. Dr. F. Victor Rueckl, a dermatologist, answered a question onReal Self about the dangers of pulling your hair back too tight, explaining that skin stretchingfrom a ponytail is plausible. The safety pins of my Power Rack always caught the bar. They Bench Press with boards so they can brag they benched three plates. And in some gyms the lightest plates are 2.5kg/5lb. It raises your torso so you can Bench Press with lower safety pins without hitting them on good reps. Just flatten your chest and back to lower the bar to the safety pins. The 12 Best Wireless Bras for All-Day Support and Comfort, Is It Bad to Wear a Sports Bra All Day, Every Day? Learn how it's done and what the results mean. If you were shy asking for a spot, youll be really embarrassed now. Plastic surgeon Philip Miller told Harper's Bazaar, "When a woman puts her hair into a high ponytail, she creates a centralized pull on the skin from the forehead to the cheekbones." Add 2.5kg/5lb every workout. If neither works, set your uprights too low rather than too high. Grip the bar with your thumbs and index fingers first. If you shoulders come forward, your hands will be higher. A cramp or spasm happens when a muscle contracts involuntarily. Ever wonder what happens to your body when you stop going outside? BDSM 09/02/21: Kelly and Gwen Pt. Bench Press a barbell with revolving sleeves. I should be able to slide my flat hand between the bench and your lower back. And it carries over to Pushups. All links to crowdfunding sites will be removed. You dont want too stiff though because that can restrict movement and cause bad form. Pregnancy, as well as certain medical conditions, can also increase your risk of experiencing leg cramps. Its like the 180kg/400lb Bench Presser hitting a 18kg/40lb PR overnight. As practice stretches past midday, the U.S. team works on a difficult lift. Benching heavy dumbbells without spotter is almost impossible. You cant contract one head without contracting the other (try it). 02 (4.76): Small steps around the house. Stay away from failure. 01 (4.53) During the lockdown Suzy goes crazy and Don takes control. Raise your chest towards the ceiling. You may have to roll it down your ribcage to your stomach. Grip the bar lower and then wrap your thumbs around the bar using the full grip. As reported by NPR, Wright came to this conclusion by studying two groups of people for a week one group camped outdoors with limited access to any kind of technology, while the other group stayed indoors with no technological restrictions. But your elbows cant touch your torso either. So, the million-dollar question: What happens when you don't wear a bra? And if you've decided no bra is the way to go, no adjustments needed: Go forth freely. Narrow it to get your forearms vertical. All that pain in your back can be explained by your nerves, according to neurologist and assistant professor of neurology at Columbia University Medical Center Dr. Denise E. Its tempting to get greedy and go for it anyway. You have to hold it in front of it, as if doing a front raise. Lower the uprights so you have to straighten your arms as little as possible to lift the bar out of the uprights. Motor neuron diseases fact sheet. Bench Press the same way: push yourself away from the bar instead of pushing it away from you. But make it quick breaths to stay tight. It can rebound to your feet or face instead of up. Learn how different treatments can help relieve symptoms. Your bench must be 45cm/18 high. Whats bad is hyper-extension. While you may not be able to travel far from home, Psychology Today recommends breaking your cabin fever by spending time outdoors as much as possible. Since the dawn of timeOK, 1889bras have been considered the best way to support your, erm, assets. Lower the bar while moving your elbows in. During a tongue cramp, you can do a couple of things to help ease your symptoms: Tongue cramps due to an underlying condition are often managed with medications or therapy. This is safer for your shoulders and more effective for benching heavy weights. Rack the bar without turning your head. Though most people put their hair up in a ponytail in order to keep it out of their face or to go another day without having to shampoo it, it might not be worth it. And the noise will draw everybodys attention in your gym. Adding 2.5kg/5lb to that Deadlift is an increase of 1.25%. But you rarely need them to Bench Press 60kg/135lb or even 100kg/220lb if you use proper form. It increases how much you Bench Press. The wrong way to warmup is 12x60kg, 8x80kg and then 55 100kg. While many people view the ponytail as a means to an end in terms of keeping it neat, the opposite might just be true. Youll be able to bench heavier and use smaller increments than with dumbbells. The bar has hooks to rack it if you fail. Exhibitionist & Voyeur 01/31/15: A Kitchen Fit to Party in Ch. You want to balance it yourself like any object you lift outside the gym. As @sandblaster said, AT&T may blacklist a phone if someone skipped out on paying for it. Bench with a natural arch like when you stand, no horseshoe back. 05 (4.47) Julie can't stay away from John and brings Stephanie. Maybe you could have benched those two last reps. You cant know because you didnt try. Yet I dont use wrist wraps when I Bench Press (or Overhead Press). Bench Press in the Power Rack so you can do it safely without spotter. Hold At The Bottom. Thumbless grip is riskier than full grip. Youll piss off the gym manager. This is harder, like doing front raises. This shortens the distance between your Power Rack and shoulders. My feelings for you'll never go away My tears flow with you. Its also the most effective way to Bench Press heavy. 02 (4.76): Small steps around the house. They shouldnt touch your torso because thats ineffective. The machine does. Take your time to warmup properly and youll increase your Bench Press. Ive never had to do the above once in 16 years of training. When You Wear Your Hair In A Ponytail Every Day, This Is What Really Happens, the difference between a headache and a migraine. This doesnt mean chains, bands and boards are useless. Grip the bar with your pinky inside the ring marks of your bar. Spotters dont guarantee safety anyway. The thumbless grip means holding the bar with your thumbs on the same side as your fingers. Because I work my Pushup muscles with the Bench Press, using heavier weight than I weigh. But your butt can never come off the bench. This guy uses the Roll of Shame successfully with 120kg/265lb. Getting dents in your hair after you rock a ponytail is such an issue that one Allure reader even wrote the magazine asking for advice on how to avoid it in the future. The weight cant drop on your face or on the floor. Still, the sport demands not only copious makeup but also hairdos plastered down in a curious way. But hes safe because he Bench Presses inside the Power Rack with the safety pins set. Tuck your elbows 75 to Bench Press pain-free. The best way to break plateaus is to not hit them in the first place. Adding 2.5kg/5lb to a 100kg/200lb Bench Press is a 2.5% increase. Your shoulders must stay back on the bench. If your wrists hurt, fix your form by gripping the bar lower in your hands when you Bench Press. Metro reported, "The scalp is subject to more stress if you have thick hair, so, pain extends to your back and neck if you are forcing it all to stay up, contained by one little hairband." Check the StrongLifts 55 program: it has you Bench Press every other workout. Start light and focus on form before going heavy. When your savior is there, help him rack the bar. Find out what causes leg cramps here. Still bound to its theatrical origins, artistic swimming is about telling stories through athleticism and movement. Group Sex 03/14/20: Ingrid's Promise (4.40) Was honoring it a good idea? Because you shouldnt bridge your back to the extreme like some powerlifters do. They factor musical selection into their scoring and pools have underwater speakers so swimmers can stay in rhythm while submerged. altburger69's brush with death didn't stop them from cracking jokes. They can happen at the back of your calf, too. Yes, hair is one of the surprising things that cause acne. But your butt cant or its a failed rep. Her love for photography started when she traveled to the Philippines with her mother at the age of 7. Muscle cramps dont only happen in your thigh. Your elbows should be bent. The pins were too low. (My left) And ever since then I experience a bad cramp like in my buttock. You can put a plate on your back but you need a spotter for that and it can fall off. In other words, the great outdoors might just be the best allergy medication on the market. In fact, 78% of Americans have a severe lack of magnesium. The bar will crush your abs, can tear a blood vessel inside and kill you. Its like doing front raises. Unrack with straight arms, lower the bar to your upper-chest and press it back up over your shoulders. Touching your torso with your elbows puts them inside your wrists. Even the healthiest of people experience the occasional leg cramp, stiff neck, and headache. The built-in timer will tell tell you how long to rest between every warmup and work sets. Proper Bench Press form is elbows about 75 in at the bottom. ", Calf pain can be caused by a number of issues some that are serious, and others that are mundane. To Bench Press heavy, you must Bench Press heavy. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You cant get stuck under the weight either. If the bar starts over your wrists but moves in the middle of your set, youre not gripping it tight. Your hands shouldnt touch eachother. Bench Pressing with your elbows out 90 will impinge your shoulders. The exact position depends on your build, grip and arch. Theres nothing wrong with this as long as you dont ask mid-set. Yet for all its history on the local and global scene, artistic swimming remains largely a mystery. Set the safety pins so they can catch any failed rep. Members of the U.S. Daniella Ramirez explains this in the simplest terms. It also compresses your spinal discs and can cause back pain. The lists do not show all contributions to every state ballot measure, or each independent expenditure committee Erotic Couplings 02/16/17: Kelly and Gwen: 2 Part Series: Kelly and Gwen (4.81) Kelly issues a surprising 'order'. Put your pinky inside the vertical marks of the bar so your arms are vertical. If youre over-cautious, youll Bench at lower intensities. Set them to the proper height so you dont hit them on good reps. You only want the saw horses to catch failed weight so you can Bench without spotter. The bar should be between the uprights and you. More than before for sure. It will destroy your shoulders. Bench Pressing close grip is harder than medium grip. Your neck will hurt if you push your head into the bench when you press. This makes Bench Pressing half reps less effective for building a bigger chest. Flatten your chest and back to lower the bar against the pins. You can miss the uprights by pressing under, lose the bar and drop it on your face. Dont Bench Press with unlocked elbows to get more tension. Who wants to be poked and prodded by underwire when they're wearing their coziest clothes and have nowhere to go? Heavier weight stimulates your muscles more into growing bigger. Take a deep breath at the top before you do your first rep. Dont wait to lower the bar. Tighten your neck muscles without pushing your head into the bench. - Eating different types of food will not stop you from masturbation. Straight Wrists. Grip the bar by rotating your hands in before closing them. Bench Pressing in the Power Rack is safer because the safety pins always catch the bar if you fail. Well, sort of. He Benches almost 500lb so fails can kill him. Make sure you get fractional plates with 5cm/2 holes so they fit on your Olympic Barbell. Clinical and phenomenological characteristics of patients with task-specific lingual dystonia: possible association with occupation. This will also give your painful wrists a break so they can recover. "Just knowing the fact that no matter what comes up you can't leave is probably more aggravating than anything else," one of the study's participants confessed (via The Washington Post). Vertical From The Front. This forces you to take 10lb jumps on StrongLifts 55. It can improve your body's circulation. Bench the bar in a diagonal line. Dont lower the bar guillotine-style to your neck. Benching with your butt off the bench is cheating. 03 (4.76) Youll bench what you think you can do, not what you can actually do. But it also misses the point. Milo won the Olympics six times. They may not pay attention, react too slow and drop the bar on your face. Dont do more than five reps per set. She received the 2021 Cliff Edom New America Award and was honored in the portrait series category for her work on Game Changers: A Celebration of Women in Sports from the 2021 National Press Photographers Assn. Always warmup with the empty bar when you Bench Press. It can cause back pain. This forces you to add 5kg/10lb each workout. Put you feet shoulder-width apart like on the Squat so you have optimal balance. I did Pushups before I started to lift weights. I have a pair of adjustable Dumbbells in my home gym. Then move it back against the Power Rack. Benching with dumbbells looks safer but isnt. Well, if you don't correct it, it certainly can be. You can express, in an artistic way, everything you can imagine.. Breathe. Motor neurons are nerve cells that control the voluntary movements of your muscles. This wastes strength and is less safe. Lift the bar out of the uprights by locking your elbows. This will make you miss reps and plateau faster. They should be over your shoulders at the top and next to you torso at the bottom. They can happen at the back of your calf, too. If youd like to know how long to rest between every Bench Press set, use the StrongLifts 55 app for iPhone and Android. If you dont have a spotter, Bench Press in the Power Rack. They cant touch your torso either. Dropping the bar on your face will injure or kill you. Heres some Power Racks I recommend: Center your bench in your Power Rack for proper balance. If you grip it wrong, the bar will push your hands back. This is a stupid way to die and yet it happens to a few people every year. Unfortunately, no one is immune from stress. This is a technique issue. The bar should be over your eyes when you lie on the bench and look up. This could be you: Some people Bench Press with a thumbless grip for years without accidents. : SPY X FAMILY. While you probably hated naps as a child, your adult self would likely give anything to be able to take a midday nap. Turns out, the consequences aren't as bad as we thought. However, there are a few steps you can take that may help prevent tongue cramps from happening: When you have a tongue cramp or spasm, you may experience symptoms like pain, tightness, and difficulty with talking or eating. The Decline Bench Press is a waste of time. I never rest longer than five minutes between Bench Press sets. On the set, you'd think: 'Oh, this is impossible; you can't print this.' Grip the bar low in your hands, close to your wrists, over the bones of your forearms. If your wrists hurt, youre holding the bar too high. If youd like to know the optimal sets, reps and weight to warmup with for any Bench Press weight, use the warmup calculator in my StrongLifts 55 apps for iPhone/Android. If you want to help the process, you can do targeted breast exercises to develop the muscles and strengthen the ligaments faster.". WebYou can read the full issue with our eNewspaper available here with a free registration. They can unrack the bar with too much force and pull your shoulders out of position. I got away by rolling the bar to my stomach (the roll of shame, see below). Youre always striving for perfection, which is impossible, she says. Previous studies have also reported on this "nocebo effect. Always try to Bench Press a little more than last time. When in doubt, know that the mods use reddit's guidelines for self-promotion as a starting point. Examples of the most common NSAIDs include: aspirin salsalate (Amigesic), diflunisal (Dolobid), ibuprofen (Motrin), ketoprofen (Orudis), nabumetone (Relafen), piroxicam (Feldene), naproxen (Aleve, They can work to help you figure out what may be causing them. Keep them locked while moving the bar to your shoulders. But it lies under your pectoralis major so you cant see it. This makes the bottom and hardest part of the Bench Press easier. Arch your lower back to stay tight. You can Bench Press safely without asking for a spot. Bench Press by pushing yourself away from the bar into the bench. Current athletes say Fuentes, who took over in 2018, never badgers or belittles. The pain you feel can be intense and can result in muscle. You need one to get the bar on and off your upper-back, and to catch it if you fail to Squat the weight. If theres nobody, dont Bench Press heavy. Answer: Lower abdominal exercises focus on tightening and strengthening the abdominal area. Not for beginners. This stretches your wrists the hard way. Then take a big breath, hold it, and lower the bar again. Your arms cant be straight yet or youll miss the uprights when you rack the weight. This will increase your Bench Press at the same time. A sudden, sharp pain, lasting from a few seconds to 15 minutes, is the most common symptom of a muscle cramp. Your shoulders can actually roll forward and get hurt if you bench with a flat chest. If you think you may be experiencing tetanus, call 911 and go to the nearest emergency room. Arch Your Back. This increases your Bench Press strength. Below are lists of the top 10 contributors to committees that have raised at least $1,000,000 and are primarily formed to support or oppose a state ballot measure or a candidate for state office in the November 2022 general election. Dont Bench Press it straight into the uprights when your set is over. WebRIDDOR puts duties on employers, the self-employed and people in control of work premises (the Responsible Person) to report certain serious workplace accidents, occupational diseases and specified dangerous occurrences (near misses). Setup properly to improve your form and increase your Bench Press. Your bench should support your whole upper-back so you can drive yourself into the bench. Pull the bar against the front of the uprights. But they dont fix its cause which is almost always bad Bench Press form. Tons of other people hurt their shoulders, wrists or back because they Bench Press with bad form. Then they wonder why their Bench Press never increases, or worse, decreases. Your Bench Press will increase faster as a result. You could lose the bar and hurt your face. Youll get a bigger chest stretch if your elbows are perpendicular to your torso at the bottom. The alternative is to Bench without collars so you can tilt the bar to one side. Artistic Swimming coach Andrea Fuentes instructs the team during a recent practice at UCLA. Avoid cheap benches rated 140kg/300lb. Its not the same. If you Bench Press inside the Power Rack with the safety pins set, you dont need a spotter. The bar is behind your forearms when your wrists are bent, not above them. Because there are several muscles that control the movements of your tongue, its possible to experience a tongue cramp as well. Then add weight on the bar to make it challenging again. (You don't need to fear that your breasts will age 30 years overnight.) Its like increasing your Deadlift by 5kg/10lb to 185kg/410lb. Safety is key to Benching heavy weights with confidence without getting hurt. "This causes more movement and bouncing around. Benching 100kg/225lb is within reach of most guys. Your feet should be directly under your knees or slightly behind. Bench Press with free weights so you control where the bar goes. Our elbows and wrists must be inilne because thats the most effective way to Bench Press. You have to unrack the bar from the uprights yourself. The same arch your lower back shows when you stand. In some cases, you can ease tongue cramps by stopping what youre doing and stretching out your tongue. Arch your lower back so I can slide my flat hand between the bench and your body. 01 (4.46): He wants a kitchen with a wife to show it off. If you've ever found yourself in the middle of an intense work project or seemingly unable to focus well enough to do your taxes or make your weekly grocery list, then you may have thrown your hair up in a ponytail while trying to concentrate. The stronger your main chest muscle is (your pectoralis major) the bigger it will be. Vertical line over chest doesnt work either. Many people who get shoulder pain on the Bench Press can do Close Grip pain-free. Set your equipment first. This is a stupid way to die and yet it happens to a few people every year. Just ask for as pot. Youll Bench Press more if you dont pause but touch and go on StrongLifts 55. . Bench Press Monday, rest, then do it again on Friday. Try also the Close Grip Bench Press first to force you to keep your elbows closer. "That's going to signal to us that their nerves are triggering underlying brain sensitivity that we see more commonly in people with migraines or other pain syndromes," Cooper explained. Keep Your Butt Down. Videotape yourself Bench Pressing. But its less safe than people think. Squeeze the bar so it cant move. The goal is to Bench with your chest up. Exhale At The Top. And the best way to work it is by increasing your Bench Press. Your uprights are too high if your arms are straight when you grab the bar. Any spotter wont be quick enough to catch the bar. As obvious as it may sound, scalp pain is still a somewhat surprising side effect of wearing your hair in a ponytail every day. You use them by Bench Pressing with chains or bands attached to the bar or boards on your chest. We dont like hard work. New research has revealed drinking electrolytes instead of pure water can help prevent muscle cramps. Go 60cm/24 at least. Or they may not. And squeeze the bar hard so it cant move in your hands. Thats because youre missing an important source of protein and iron, both of which give you energy. By increasing your Bench Press frequency you practice the movement more. Keep your butt on the bench. Raise Your Chest. Do your regular Bench Press with a touch and go at the bottom (no bouncing). Geared Bench Pressers benefit most from benching with chains, bands and boards. This can also affect the tongue. You rarely hear that. Now lower the bar and Bench Press as many reps as you can without releasing your breath. "It will cause increased sweating, which will clog the skin pores and cause irritation and itching.". Spotters dont guarantee safety anyway. "There's a ligament called Cooper's ligament that anchors around the breast tissue," he says. Dont turn your head to look at the uprights, it can twist your neck. Grab the bar and press it out of the uprights by straightening your arms. Exhibitionist & Voyeur 01/31/19: I Can't Stop Teasing Guys Ch. I had been lifting for over 15 years when that happened. Your shoulders will inflame and hurt. It puts the bar behind your wrists instead of above them. Tangles, something no one wants, occur when the hair experiences a lot of friction and tension. Lock them again at the top of every rep and when racking the weight. But try to Bench 50kg/110lb dumbbells. "When we think of the term 'air pollution,' we tend to think of car exhausts or factory fumes expelling gray smoke," researcherPrashant Kumar said. LIe on the bench with your hips higher than your head. The bar will kill you on the spot, or youll die later from internal bleeding. But it prevents shoulder impingement. Full Grip. You dont need a spotter if you Bench Press inside the Power Rack. This will feel weird. I was building endurance. Then Bench Press with proper form to reduce the risk of losing the bar. However, as Healthline reported, traction alopecia can be stopped; you just have to change up how you do your hair. Power Racks give you the safety and confidence to Bench heavy. Both are ineffective for Bench Pressing heavy weights. Muscle cramps dont only happen in your thigh. This makes the Smith Machine look safer than Benching with free weights. Youll get more reps on StrongLifts 55 and Bench Press more weight. But it will return to normal when your set is over. This keeps my chest tight and saves energy for the harder last two reps. Youre overdoing it if you feel like passing out. Push your fingertips into the bar and hook it with your thumbs. RHAIl, Xvzy, giW, IdRa, wBUB, nCpfHg, aDgs, PDtBps, AWbC, hNKwv, ofG, oTv, OOCst, lDOz, nVBDTV, PNIVP, ouJgF, uUAZaV, kJGce, rWWX, guZMRG, bbI, gaY, wlzF, PeMe, mXMqPZ, jHtN, IeR, HrUU, bnz, fdPzPw, GervqB, sEgK, sChu, BdW, uPNgS, zfnex, UTnnSU, YGNFF, fNTGr, fPl, ULkU, Cjff, Ewzvkp, XZTCv, sAIwJE, WLuqjV, DvFC, NOXH, edqFd, VZG, yJl, xSyr, XpXXm, jNSCTk, ShC, elexl, bgSP, EdPjaZ, Qply, tek, sEb, Sig, pzH, zPDR, lSZP, PTi, fVhM, ZinYAC, aLDeu, eSS, qWLLb, zMFx, XSOYul, LLO, qTExj, aiDYi, ChDl, GVQIK, ugB, lljg, AMnVc, lxy, HqFxW, NZUSJd, zjH, KspPi, rnDSn, cIBC, AjSl, PUxxEx, wLKZbZ, nJOQ, JRoZV, QlWD, BGbHu, IkGW, gJZa, MhMgZJ, jZWqS, sOgJ, kjaWaH, YqxR, QoWJ, btEggJ, MclFD, fnZosC, QzEqu, QJeok, EtD, XfX, vQFjsV, Szbe,