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Burpees. A burpee is used for both strength training and as a cardio exercise. Start the exercise in an upright standing position and then lower yourself into a squat with your hands on the ground. Then push your feet behind you to manoevere into a push-up position. Now move your legs forward back into the squat position and jump up in the hair with your arms raised above your head. Burpees literally work out all body parts and are great for developing explosive strength.


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Calves stretches. The calves are an often neglected body part but they should be worked out just like other muscles. It is because calves go relatively unseen by people as they are usually covered by socks and trousers…but that is not excuse not to train our calves! To stretch the calf muscles before your calf workout what you do is to get on your hands and knees as though your are an Olympic sprinter about to start a race. Take on of your back legs and pace your foot behind the remaining supporting leg. Then use your bodyweight to push down slightly on this calf and hold the stretch for around 10 seonds. Rest and then repeat on the other side.


For more on how to build muscle without weights Philadelphia Flyers Jersey , check out the how to build muscle without weights blog.








LISBON? April 24? 2016 (Xinhua) -- Adrien (R) of Sporting CP vies with Adrien of Uniao Madeira during their Portuguese league football match in Lisbon? Portugal? April 23? 2016. Sporting CP won 2-0. (XinhuaZhang Liyun)






MILAN? April 17? 2016 (Xinhua) -- Inter Milan's Marcelo Brozovic celebrates after scoring during the 2015-2016 season Serie A football match against Napoli in Milan? Italy? April 16? 2016. Inter Milan won 2-0. (XinhuaAlberto Lingria)




GUANGZHOU? Nov. 27 (Xinhua) -- A festival of films in China's less well-known languages and dialects opened on Saturday in a small village in south China's Guangdong Province? a Cantonese-speaking region.


The festival in Zurong Village aims to awaken Chinese audiences' awareness of the need to protect regional languages? many of which are in danger of dying out.


The event features 278 movies covering in various languages? of which many are of ethnic minority groups.


Historian Qian Wenzhong? co-founder of the festival? said that the films carry the roots of Chinese culture? and bring the diversity of Chinese dialects into the limelight.


Nine of the entries received awards at the opening ceremony. The movies? in Guangdong? Fujian? Shaanxi? Shandong and Yunnan vernacular are mostly based on local stories.


Sponsors of the festival have set up a fund of 5 million yuan (720?000 U.S. dollars) for awards. Another 500?000 yuan will support production of more dialect movies.


Qin Xiaoyu? chairman of the judging panel? said China's first sound film? Red Peony Singer? had four local drama episodes? sung in dialect? typical of early Chinese film.


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