do you want to know the key to functional practical flexibility it's
this you've got to get strong at your maximum range of motion okay right
continuing on from the previous introduction video I'm going to do my
best to give you a clear idea of what to expect and hopefully this helps you feel
prepared for the routine and helps reduce any surprises that might
discourage you from completing the routine what to expect: number one, you
will succeed the first thing you should expect is that you're gonna get strong
full range side splits within 70 days if you stick to the program some of us
might need a little bit longer than 70 days and some of us might need a little
less but regardless of your pace you'll be able to skip ahead or go back to a
session that suits your ability. just keep working through it and you will
succeed. so with that in mind, and this is
specifically in regards to the program structure, you'll find a new video to
follow three times a week, for ten weeks. so that's a total of 30 sessions to get
you to the strong side splits. now, all of the videos are split into three groups
with each group running for three weeks. the first group of videos help to build
a basic foundation of strength and flexibility, just the basics, and the
second group should almost take you to the full splits. the third group should
take you into the full splits, and after that there's a fourth and final group of
videos that run for just the tenth week, and these videos the fourth group should
at least start to make our maximum range of motion our natural range of motion
the way we're gonna get there is progressively just one degree and just
one extra rep at a time and for that reason I've made sure that we start with
relatively easy exercises first and then we'll work our way into more difficult
exercises as our strength and flexibility improves. So to show you that
specifically, let's have a look at the first week of the beginner sessions. to
start with in our very first session we're going to do only ten reps of each
of our stretching exercises and then every new session we do after that we'll
keep adding just one extra rep to each of our stretching exercises. so that
means after we do ten reps in our first session we'll do
eleven reps in the second session, twelve reps in the third session, and so on and
then every week as we get stronger and more flexible
we'll add completely new exercises or modified exercises to our training to
help us progressively and continuously improve our strength and flexibility. so
yeah every session we add one extra rep to each exercise, and every week we'll
add new exercises to our sessions. Number three: you will puff and you will sweat.
so in regards to each training session, well because, you know we're training for
both flexibility and strength, there's quite a bit of real work involved. you'll
be getting your heart rate up and you're probably going to sweat and you're
probably going to puff and your muscles are probably going to burn. and by the
end of each session if you've done your best
you're probably gonna feel tired. I know I do because it's real physical work and
that's actually the reason why I decided to give instruction by voiceover. I don't
want to puff out, you know, two word sentences and hope and pray that you can
understand my puffing instructions. so yeah my original point for number three
is that you're gonna puff and you're gonna sweat just like me.
number four: you will feel a little sore. okay so after a session, I have to let
you know your target muscles are probably gonna feel maybe a little sore.
and that's just how it is when you train to get flexible and strong. of course
there are stretching methods that claim to increase your flexibility without any
soreness. but they're not gonna train you to get STRONG at your maximum range of
motion. and that means they're not going to give you the most functional
practical kind of flexibility. to get that kind of flexibility you need to get
STRONG. and when you train to get strong at your maximum range of motion, you
might feel a little sore between sessions. okay well I hope that gives you
a better idea of what to expect with this program. in the next video I'm gonna
talk about what NOT to expect, just to ensure that you're as informed as
possible as you go into this program. I'll see you then :)
and make sure you subscribe if you got anything useful out of this video or if
you're looking forward to the next video because there's a growing library of
progressive training videos here on the ten thousand method channel to help you
with your training goals
For more infomation >> How to do the Splits, WHAT TO EXPECT: #2 Introduction to the best flexibility exercises - Duration: 4:39.-------------------------------------------
"Wait are you Recording" (SUBTITLES) - Duration: 1:11.
Sam: My hair gets even more blue
Thay: Guys, look at my tummy :D
Marcelo: *giggles* Sam: How many months is it?
Marcelo: That's a beautiful quote to use at the beggining
"Guys look at my tummy"
Sam: It's LASAGNA
Thay: The name is...
Sam: Middle finger, Marcelo Thay: ...Hamburger.
Sam: The finger Marcelo: Wassup
Thay: No... how ugly... xD
*Marcelo tries to make the peace sign*
Thay: This is my friend Samuel, k? Marcelo: Long life to you
Sam: Wait, are you recording? =u= Thay: I am
Marcelo: Yea I told ya, the first quote of the video "look at my tummy"--
:O
Sam: Were you recording already?? *laughs*
Zoinks
Marcelo: The first quote XD Sam: Yeheey
Thay: Mah lil Tummy xD
Marcelo: The BABADOOK guys, you're missing it Thay: It's Samuel
And this is my friend Marcelinho
Sam: Yo gurls, wadup
Thay: And we are watching THE BABADOOK
Brave as fok Sam: Which isn't scary
Thay: Samuel said it's not scary
brave
Sam: Marcelo's faces tho
*Woman in the movie walks downstairs to investigate the noise*
Thay: Marcelo is a bit scare--
Marcelo & Sam: SHE'S DEAD
Marcelo: She's done, it's over Sam: So dead..
Sam: what are you-- BABADOOK: *breathing*
('-' )
('o' )
('-' )
('o' )
('-' )
('o' )
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Rare 'Super blue blood moon' coming tonight - Duration: 2:04.
Now for a moment you might want to set your alarm for.
On January 31st -- tonight for us in Korea -- half of the Earth -- parts of western Northern
America, Asia, the Middle East, Russia and Australia -- will experience a very special
moment: "a super blue moon."
It will be the first time in decades that the world will witness a total lunar eclipse.
Park Soyun reports.
On Wednesday night, sky-watchers will be able to enjoy a special cosmic three-for-one deal,
"a super blue blood moon."
Half the world will be witness to not just one, but three uncommon events: a lunar eclipse,
a supermoon and a blue moon.
Individually the three aren't that rare, but the last time all three occurred at the same
time -- a celestial trifecta -- was 35 years ago.
The "super blue blood moon" combines a 'supermoon' which is a full moon that is closest to earth,
a 'blue moon,' the second full moon of the month' and a lunar eclipse, a phenomenon that
occurs when the earth casts a shadow over the moon.
"The supermoon looks especially big due to it being closer to earth.
The blue moon and the blood moon....
For all three to occur simultaneously is a once in a life time event, a very rare moment."
In South Korea, you can catch the show from 8:48 p.m. when the moon enters the darkest
part of the Earth's shadow, the umbra, during the period of the partial eclipse.
From 9:51pm to 11:08 the moon will turn a deep shade of dark red, when it undergoes
a 'totality,' the period when the moon is totally covered, or the total eclipse.
The rest of the visible eclipse will end at 12:11am on February 1st.
The whole process will last as long as an hour and twelve minutes, depending on your
location.
So you may want to catch this "once in a blue moon" moment -- a truly once in a lifetime
event.
Park Soyun, Arirang News.
-------------------------------------------
Luxe Beauty Brush Spinner - Duration: 10:17.
For more infomation >> Luxe Beauty Brush Spinner - Duration: 10:17. -------------------------------------------
How To Make Chocolate Cake At Home | Cake Style 2018 | Most Satisfying Cake Decorating Videos - Duration: 10:19.
How To Make Chocolate Cake At Home | Cake Style 2018 | Most Satisfying Cake Decorating Videos
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Best Way to Remove Warts on Face - Duration: 2:35.
Warts is not a friend of ours, and can be a very unsightly on the surface of the skin.
Suffering from warts on the hands, feet, and other places on the skin is bad enough.
However, suffering from them on the face is the worst, given that's the most visible place
to see.
You're suffering from warts and you've probably been experiencing quite a bit of anxiety.
First off, let's understand exactly what is warts and if you can remove them at home.
Warts are caused by various strains of human papillomaviruses.
A wart is contagious and can be spread to other humans when touched.
Although warts are generally painless, they're still not exactly something anyone enjoys
having.
We will discuss three natural and easy ways that you can remove warts on the face safely.
The first natural way to remove warts on the face or anywhere else is: Apple Cider Vinegar.
Since warts are a virus, the idea is to kill the virus to remove it.
Apple Cider Vinegar is very potent at killing off a virus and removing warts.
It's quite simple; you soak a cotton ball into organic apple cider vinegar.
Apply to the warts on your face, and repeat at least three times a day.
In a few days the warts are likely to fall off your face.
The second way to remove warts naturally is with Baking Soda and Castor oil.
In a small bowl mix together castor oil and baking soda; enough to make a paste.
Then apply to the wart and put a bandage over the wart.
In this case, you might want to apply a bandaid so it will stick.
Keep it on all day, then repeat the following day.
However, if the wart is too close to the eye then don't do either of these two methods.
You don't want to get castor oil, or apple cider vinegar in your eye.
The third and final way to remove warts on the face is with colloidal silver.
If you have a wart closer to the eye, then I recommend using colloidal silver.
Colloidal silver is effective at killing viruses at a 99% rate when in contact.
It's safe, odorless, and appears as if its water and can be applied directly to the face.
Within a few days colloidal silver is likely to completely remove the wart.
That will conclude the best ways to remove warts on the face at home.
Be sure to check the link down below on how to remove warts in three days.
Thank you for watching and I hope this video helped.
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10 More Animals People Eat Alive | list 10 - Duration: 1:12.
When it comes to food, there are generally
two types of people.
Some like to stick with what they know, ordering
the same food from the same places every time,
while others like to seek adventure and try
new things.
Part of that adventure is the fact that you
can end up with some strange, sometimes just
downright scary, dishes.
Below are examples of live animals you could
find in front of you if you let yourself venture
into the dining extremes.
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