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Flat Abs for Summer Workout
Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season! Reverse Crunch: Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest. Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes. Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth. Repeat this as many times as you can in 60 seconds. Forearm Plank: Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Donโ€™t let your butt sag or stick up in the air. Hold in this position for 60 seconds. Russian Twist: Step 1: Lie on your back with your knees bent and your feet placed ๏ฌ‚at on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.) Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor. Step 3: Now inhale slowly and rotate your torso back to the starting position. Repeat by rotating torso to the left side. Bicycle Crunch: Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor. Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left. Continue alternating sides for 60 seconds. Pilates Sit Up: Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders. Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position. Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition. Do as many sit-ups as you can in 60 seconds without losing the proper form. Crab Twist: Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out. Step 2: Crunch diagonally, bringing your right knee to your left elbow. Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
์—ฌ์˜๋„, ์˜ฌ๋ฆผํ”ฝ ๊ณต์›์— ๋‚˜ํƒ€๋‚œ ์ดˆ๋Œ€ํ˜• ๊ณ ์–‘์ด?
๊ณ ์–‘์ด๋Š” ์„ธ์ƒ์˜ ์ฃผ์ธ์ด๋‹ค ์„œ์šธ ์ค‘์‹ฌ์— ์ฆ๊ฐ•ํ˜„์‹ค(AR) ๋™๋ฌผ์›์ด ๋“ฑ์žฅํ–ˆ๋‹ค. SKํ…”๋ ˆ์ฝค์ด 8์›” 13์ผ๋ถ€ํ„ฐ 25์ผ๊นŒ์ง€ ์„œ์šธ ์˜ฌ๋ฆผํ”ฝ ๊ณต์›๊ณผ ์—ฌ์˜๋„ ๊ณต์›์—์„œ ์šด์˜ํ•˜๋Š” โ€˜AR๋™๋ฌผ์›โ€™ ์„œ๋น„์Šค๋ฅผ ์‹œ์ž‘ํ•œ ๊ฒƒ. ์ด์šฉ์ž๋“ค์€ ํ†ต์‹ ์‚ฌ์™€ ์ƒ๊ด€์—†์ด ์Šค๋งˆํŠธํฐ์—์„œ โ€˜Jump ARโ€™ ์•ฑ์„ ์‹คํ–‰ํ•œ ํ›„ ๊ณต์› ์ž”๋””๋ฐญ์„ ํ–ฅํ•ด ๋น„์ถฐ ๊ฑฐ๋Œ€ ๊ณ ์–‘์ด, ๋žซ์„œํŒฌ๋”, ์ž์ด์–ธํŠธ ๋น„๋ฃก ๋“ฑ๊ณผ ๊ฐ™์€ ๊ฐ€์ƒ์˜ ๋™๋ฌผ์„ ๋งŒ๋‚˜๋ณผ ์ˆ˜ ์žˆ๋‹ค. ์ด์–ด ํ™”๋ฉด์— ๋‚˜ํƒ€๋‚œ AR ๋™๋ฌผ์„ ํด๋ฆญํ•˜๋ฉด ์•™์ฆ๋งž์€ ๋ชจ์Šต์œผ๋กœ ์ถค์„ ์ถ”๊ฑฐ๋‚˜ ๋งํ’์„ ์ด ๋“ฑ์žฅํ•˜๊ธฐ๋„. ์„œ๋น„์Šค ์‹œ์ž‘์„ ๊ธฐ๋…ํ•˜๋Š” ์˜๋ฏธ์˜ ์ดˆ๋Œ€ํ˜• ๊ณ ์–‘์ด ์กฐํ˜•๋ฌผ๋„ ๊ณต์›์— ์„ค์น˜๋˜์–ด ์‹ค์ œ๋กœ ๊ฑฐ๋Œ€ ๋™๋ฌผ์„ ๋ณด๋Š” ๋“ฏํ•œ ๊ธฐ๋ถ„๋„ ๋Š๋‚„ ์ˆ˜ ์žˆ์œผ๋ฉฐ, ๋™๋ฌผ๊ณผ ์‚ฌ์ง„์„ ์ฐ๊ณ  SNS์— ๊ณต์œ ํ•˜๋ฉด ์ถ”์ฒจ์„ ํ†ตํ•ด ๊ฒฝํ’ˆ์„ ์ฃผ๋Š” ๋“ฑ ๋‹ค์ฑ„๋กœ์šด ์ด๋ฒคํŠธ๋„ ๋งˆ๋ จ๋  ์˜ˆ์ •. ์„œ์šธ์„ ์‹œ์ž‘์œผ๋กœ ๋Œ€์ „, ๋Œ€๊ตฌ, ๊ด‘์ฃผ ๋“ฑ ์ „๊ตญ ์ฃผ์š” ๋„์‹œ ๊ณต์›์— AR๋™๋ฌผ์› ์„œ๋น„์Šค๋ฅผ ํ™•๋Œ€ํ•  ๊ณ„ํš์ด๋‹ˆ ๊ธฐ์กด ๋™๋ฌผ์›๊ณผ๋Š” ์ƒ‰๋‹ค๋ฅธ ์ฆ๊ฑฐ์›€์„ ๋Š๋ผ๊ณ  ์‹ถ๋‹ค๋ฉด ์ด๋ฒˆ ์ฃผ๋ง AR๋™๋ฌผ์›์œผ๋กœ ๋– ๋‚˜๋ณด์ž. ๋”ย ์ž์„ธํ•œย ๋‚ด์šฉ์€ย <์•„์ด์ฆˆ๋งค๊ฑฐ์ง„>ย ๋งํฌ์—์„œ
I've Been Busy!
I've been so tired these past few weeks! With my work and school schedule it's been a lot more presure this quarter for me. My job as a student worker, we lost one of our co-workers due to him being very sick. My school works as you have to be in school in order to work at the school, if you take a quarter off or leave the school then you give up your job to work. Sadly for my friend he got dropped from his classes due to his Flu Sickness and it leaves me with me, my other co worker and my boss. Its been very stressful to work and go to class when you can't call having one position open. (for those who don't know I work Tech Support for my school) But to say the least I love the classes I got! Senior Project Publication Design and Online class (if you don't know i'm in collage and I study Graphics Design) (sorry for the image in advance thats how it saved for a PNG) Both of my on ground class have the same theme going on with it being for children for my other class. The other project i'll be working on is a magazine for children and its going to match with the calender. the magazie will contain some information about animals, animals going extient and other information of what you can do to help save our animals. Once I finish some things of my Magazine I'll make sure to share with you guys. What I was thinking that for promotions for both of these are that If you buy the magazine and calendar then all the funds would go to all the endanger animals Here is a list of Endangered animals it lists Extint, Critically Endangered, Endangered and Vulnerable : Endangered Animals The next month is gonna be hellish trying to get all this stuff done. Anime Obsession Tag Crew! Please let me know if you'd like to be added or removed. Thank you! {A} - @AdriancezMercell @AimeBolanos @AnbuRose @AnimeFreak484 @AnimeLove300 @animerg13 @AustinThurston @assasingod {B} - @BloodStrider @bubblebug {C} - @Choppabelle @CarlosVega006 {D} - @DragonShaow @DripDrop {E} - @EmilyPeacock {F} - {G} - @GilMaritsa @GhoulGasterIRL {H} - {I}- {J} - @JustinDiaz {K} - @KingHamura {L}- @LeaEsterline @Lilura @Luna7 @LostKing23 @LostMage {M}- @Mordope @MorganAlys {N} - @Nyxxonn {O} - @OtakuDemon10 {P} - {Q} - {R }- {S} - @SimplyAwkward {T} - @TruffleTurtle @Tsuna545 {U}- {V} - {X} - {Y} - {Z} - @ZeleniaMoon @ZombieDragon {Do Not Copy Tag List}
I've Signed up for Death (Classes)
I've got exciting News! went to go schedule my classes for next quarter for the Spring Quarter (April - June) and I found out when I'll be graduating, Due to some classes I've failed and had to retake, I thought I would be put back a quarter than expected due date, so my expected date was September 21st 2018 (Summer Quarter) and I thought I would be put back till December 14th, 2018 ish (Fall Quarter) It's been Comfirm I Graduate September 21st, 2018! So for me to graduate on time I'd have to take 3 Classes next and 4 Classes my last (Part time is 2 classes and full time is 3-4 classes) I'm ligit going to be Dead fair warning, I may not post as much because of me graduating soon and I have to have a lot of work done for my portfolio show in the summer while doing a internship at the same time On the Brighter side! My Calendar Is done! (Ok I'm only showing the front and back because of how many pages there is) I did a animal base calendar that will go along with my Magazine that I"m doing with my other class.... so lets math 12 images for the animals, 12 illustration for the day calendars, 12 magazine pages (that includes 4 ads) = 36 Art Pieces total (unless I'm forgetting something else) Me as of right now I've been looking at this calendar all day and I'm so tired I'm sorry but... There won't be a "Anime Genre Rewatch" for March, I've haven't had time to really sit down and watch some anime's nor to really think about what to do for March. But for sure I'll have somethng for April! I PROMISE! Well I'm off for now This girl has to get some sleep! Hope to see you again soon! Anime Obsession Tag Crew! Please let me know if you'd like to be added or removed. Thank you! {A} - @AdriancezMercell @AimeBolanos @AnbuRose @AnimeFreak484 @AnimeLove300 @animerg13 @AustinThurston @assasingod {B} - @BloodStrider @bubblebug {C} - @Choppabelle @CarlosVega006 {D} - @DragonShaow @DripDrop {E} - @EmilyPeacock {F} - {G} - @GilMaritsa @GhoulGasterIRL {H} - {I}- {J} - @JustinDiaz {K} - @KingHamura {L}- @LeaEsterline @Lilura @Luna7 @LostKing23 @LostMage {M}- @Mordope @MorganAlys {N} - @Nyxxonn {O} - @OtakuDemon10 {P} - {Q} - {R }- @RobertWhite {S} - @SimplyAwkward {T} - @TruffleTurtle @Tsuna545 {U}- {V} - {X} - {Y} - {Z} - @ZeleniaMoon @ZombieDragon {Do Not Copy Tag List}
4 Power Moves for Hips and Thighs
Grab your dumbbells Vinglers, we're going to slim down your hips and thighs in less than 30 minutes! Do all moves on the right side first, then repeat on the left. Side-Sweep Knee Tuck This video is the super advanced version. The beginner version has the same movement but both feet stay on the ground. Stand with feet together and arms bent, holding a 3-pound dumbbell in each hand just below chin. Sweep right leg out to the side Bring leg back in without placing foot down, then bend right knee, bringing it diagonally up as you punch left arm out Return to start (try not to let foot touch the floor). Do 30 reps. Kneeling Attitude to Side-Kick Swing Start on hands and knees. Place right hand on hip and raise right leg (keeping knee bent) so that inner thigh is parallel to the floor. Push right foot back, then swing leg forward and straighten knee. Return to start and repeat 30 times. Rocking Hip Lifts I couldn't find a good video tutorial of this, but the directions should be clear! Let me know if you have any trouble :) Start by kneeling; shift weight onto right knee and place right hand on the floor. With left arm bent and fist tucked at chest level, lift left leg (knee is bent) so that inner thigh is parallel to the floor. Return left knee and hand to the floor as you rock body to the left, kicking right leg out to the side and extending right arm to the ceiling. Return to start; do 30 reps. Side-Leaning Swinging Kick Start by kneeling; shift weight onto left knee. Place left hand on the floor and right hand on left hip. Right knee should be hovering over the floor. Lift right leg so that inner thigh is parallel to the floor, then kick leg straight out. Return to start and repeat 30 times.
7 Tips for Designing Logos That Donโ€™t Suck
1. Color is Very Important One of the most important considerations for logo design is the color palette. This is not a superficial decision, color carries meanings and communicates ideas. Always consider what it is that the logo will be used for and whether or not the various use cases require different versions. Red: energetic, sexy, bold Orange: creative, friendly, youthful Yellow: sunny, inventive, optimism Green: growth, organic, instructional Blue: professional, medical, tranquil, trustworthy Purple: spiritual, wise, evocative Black: credible and powerful White: simple, clean, pure Pink: fun and flirty Brown: rural, historical, steady 2. Avoid the Clichรฉ The basic archetype above is being used again and again in logo design right now and itโ€™s getting old fast. Why not use a design that you actually thought up yourself rather than ripping off what everyone else is doing? 3. Consider Proportion & Symmetry Here circles arenโ€™t used to convince you of some strange cosmic tale that makes no sense, theyโ€™re simply used as a guide to creating a well-balanced kisshentai logo with consistent curves and arcs. 4. Everybody Loves Custom Type Too often we see logo design as simply a trip to the font menu to see which typeface makes the company name look best. If someone is paying you to โ€œdesignโ€ their logo, they probably expect you to put a little more effort into it. for more examples go to hentaihaven 5.Understand the brand Is the brand utility-driven or is it more focused on evoking emotion? Is it contemporary or quirky? What does the customer care about, and what does the brand aspire to be? While it is helpful to stay up to date on design trends, it's more vital to stay true to a brand's overarching personality just like for hentai brand you shouldn't consider thinks you do for any other niche for a great example of it visit sites or brands related that niche like hentai haven 6. Keep it Simple Letโ€™s face it, not everyone can bust out the beautiful, hand-drawn script on a whim. Just because youโ€™re a designer doesnโ€™t mean youโ€™re an awesome illustrator or typographer (though it helps). If you fit this description, fear not, thereโ€™s nothing preventing you from making awesome logos. 7. Use online resources There is a vast sea of information online for those who need some inspiration, collaboration or assistance when designing a company logo.