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's new Taiwan Navy commander Dong Xianglong, graduated from the Naval Academy is a class of 1974,louboutin, as the station commander of joint logistics has been more than 2 and a half years. Because of Dong Xianglong's lack of a Naval Fleet Command commander qualifications, therefore has not been regarded as an internal over Taiwan Taiwan Navy Admiral candidate; however, because Dong Xianglong is a military rare doctor in the United States, people think it is the main reason he was senior promotion.
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G - Stomach curls - 8 repetitions: You sit and curl your torso forward against resistance using some equipment for this purpose in the gym studio. Another way is laying on your back with your legs pointing upwards and then curl up while pointing your fingers towards your toes, and if possible touch your toes with your fingers.
- When beginning a slow stretch you begin by emptying your lungs completely for air, and then breath deeply in when you go into the stretch. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise will also benefit your chest wall, lungs and diaphragm.
F - Leg curls using a chair - 10 repetitions: You lay on your back, have your legs lifted and your knees bent in a right angle. Place your heels upon a chair seat. Then lift your torso up by pressing with your heels towards the chair seat. For greater intensity use only one leg at a time.
D - Lat pulldowns - downpulls with your arms - 8 repetitions: Gym studios usually have some equipment for pulldowns. As an alternative to pulldowns you can sit with your knees flexed up and push down against the floor so that you lift your body.
For more staccato activities, like ball play, you should first warm up a while with easy running. Then you go into play with your mates.
Between each round you take a pause to stretch out a little all the body parts where you feel most tired. When all rounds are done you should stretch out some minutes all the parts of your body.
C - Squats - 8 repetitions: For easy warming up or if you are untrained, you can do them just without carrying extra weight. To make the squats harder, you can carry manuals in your hand, use a weight bar on your shoulders, or do them with one leg at a time.
H - Lifting of weights over your head - 10 repetitions: You stand straight. You lift two manuals or a weight bar from the height of your ears so high that your arm reaches.
Between each round you take a pause to stretch out a little all the body parts where you feel most tired. When all rounds are done you should stretch out some minutes all the parts of your body.
When the active training is done, you should stretch out some minutes all the parts of your body.
DAY FOUR - FLEXIBILITY TRAINING AND MENTAL CARE
At this day you must also do something to get complete relaxations mentally and physically. Yoga also has methods for body relaxation. Meditation is a good relaxation method both for the mind and body.
One approach is one long session where you some while act with law intensity to warm up, then gradually increase the intensity to the maximum, and slow down again at the end.
A - Lifts of your lower body with the help of your legs - 10 repetitions: You lie at your back, flex your knees up and place your feet at the floor. Then lift up your lower body as high as possible by pushing with your legs. You can increase the intensity by laying some weight upon your stomach. Have some thick cloth between your stomach and the weight. You can also increase the intensity by only pushing with one leg and having one leg stretched out and then doing the other leg.
DAY THREE - MUSCLE BUILDING USING HEAVY BURDEN
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C - Squats - 15 repetitions: Stand straight and squat as deep as you can by flexing your knees: Do the squats with both legs without weights for low intensity, with one leg at a time or with manuals in each hand for higher intensity.
E - Pushups - 10 repetitions: Hold yourself horizontally with your front side down. Push yourself up and down with your arms. By letting your knees touch the floor,[link widoczny dla zalogowanych], the work gets light, but with only your toes and hands touching you must use more power.
- Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch, and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.
DAY ONE - MUSCLE BUILDING USING MODERATE BURDEN
DAY TWO - CONDITION TRAINING
For smooth activities like running, cycling and swimming there are two basic approaches and you should try to vary between these approaches from time to time.
You repeat the following sequence at 5 - 8 times. Begin by using light weights to warm up and add weight each time you go through the series until you do the last two times with 65% of the weight you can manage. Each exercise in the series contains 10 - 15 repetitions depending on the exercise. If you feel this is too much or too little for you, you can adjust the number of repetitions:
The other way is interval training where you begin with a couple of short rounds with moderate activity,[link widoczny dla zalogowanych]. Then you have 5-10 rounds with high intensity.
B - Curls with your arms using manuals - 15 repetitions: You can stand or sit. Hold your elbows at the sides of your torso. Then curl up your arms with a manual in each hand.
You repeat the following series 7 - 10 times. Begin by using light weights to warm up and add weight at each time you do the series until you do the last two times with 90% of the weight you can manage:
It is important to warm up in the beginning of each session. The customary way of doing this is to run or cycle some minutes. It is probably better to warm up by doing the same exercises as in the rest of the session but with light power and steadily work heavier during the whole session.
E - Hyperextensions - 8 repetitions: In this exercise you use your back and buttock muscles to lift your torso up from a hanging position. By holding some weight with your arms, you will make the exercise heavier and also train your shoulders and upper back.
This is a day for condition training. The best condition training are outside activities like running, cycling,[link widoczny dla zalogowanych], swimming or skiing. Ball play also gives good condition.
D - Lifting your body with your arms - 10 repetitions: Sit with your knees flexed up and with your hands towards the floor at hour sides. Push down against the floor with your arms so that you lift your body. For moderate strain, let your feet be on the floor, for harder strain let your feet follow your body up when lifted.
H - Lifting of weights over your head - 8 repetitions: This exercise is good for your upper arms and your shoulders,[link widoczny dla zalogowanych]. You can lift manuals or a weight bar.
If you are not used to training, you start out easily and you gradually increase the use of muscular power and work intensity as your total fitness develops. The program comprises exercises for all parts of you. If you are uncertain of how to to do the individual exercises from the short description, you can easily find more detailed descriptions on the Internet or in books.
B - Arm curls - 8 repetitions: You sit or stand. Your elbows should be at the side of your body or lay at some firm point in front of your breast. You hold two manuals or a weight bar and curl up your arms while lifting the weight.
The exercises this day are mostly the same as those of the first day,[link widoczny dla zalogowanych], but with heavier weights and fewer repetitions. These exercises are best done in a gym studio, but you can do them at home with some adjustments.
G - Stomach curls - 15 repetitions: Lie down at your back and lift your upper body, while having your lower back on the floor. While doing this you can let your legs lie along the floor or have them flexed up.
At this day you rest form hard training, but stretch out, relax, do some meditation and stress down. Here are the principles for the stretching exercises you do this day:
By this 4-day program you can develop and maintain strong muscles, a nice body,[link widoczny dla zalogowanych], good condition,[link widoczny dla zalogowanych], good flexibility and a good mental health.The author himself has used this program in several years with successful results. In this program you exercise in a different way each of 4 consecutive days. You repeat this program continually, but more powerful each time. You train 30 - 90 minutes each day.
As slow stretching exercises you can also use yoga exercises. You can find descriptions of many exact stretching exercises in specific books or websites. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can also improvise during each session.
F - Leg curls - 8 repetitions: Leg curls will train the back side of your legs. They can be done in sitting position or laying on your stomach dependent on the equipment you have available,[link widoczny dla zalogowanych].
A - Leg pushes in halfway laying position - 8 repetitions: You push with your legs against resistance in a partly lying-sitting position. Gym studios usually have equipment for this type of exercise.
- You should stretch out al parts of your body. When stretching out, you should bend or twist in all the natural movement directions and angles for each body part.
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So the question is, do you want to leave your mood and attitude to the
winds of chance...and risk ending up with your face in a pie to compensate
for a "lousy day?" Or would you rather take active, conscious charge of
what happens between your ears, in your life -- and ultimately in your
stomach and around your waistline?
However, there is one experiment that offers powerful insight into the
impact of learned behavior. Although this experiment was conducted using
dogs as subjects, the discoveries apply to human behavior as well. The
core of the experiment revolved around setting up unpleasant conditions
from which the dogs were initially unable to escape. Eventually, they
stopped trying. They simply gave up and "accepted their fate."
Too often, we let life's problems darken our spirit and ruin our day.
Believe it or not, this can also add to the amount of excess weight on
our body. Here are three crucial skills that can help you keep this from
happening.
But most importantly, it shows that if we are conditioned to feel
helpless, we can fail to act in our own best interest even when the
opportunity for healthier action presents itself -- and even when others
around us are making progress right before our eyes!
When we truly understand that our mood is entirely under our own
control, we can take Question Two (above) seriously, and then get a
valid answer to Question Three.
One of the main reasons we can't lose our excess weight, or put it on
in the first place, is that we just aren't coping very well with life's daily
rough spots. As a result, our stresses and strains aren't dealt with as
they happen. So they accumulate, piling up on each other -- like layers
of garbage at a landfill.
Why is it so important to be able to control your mood and attitude?
Because they color every aspect of your daily experience. Your attitude
either reflects or determines you mood. If your mood is lousy, your
experience of life will also be lousy for as long as your bad mood lasts.
So what does this have to do with your ability or inability to lose
weight? Everything! First, it shows that extremely self-sabotaging
behaviors can be learned, and learned very quickly under the "right"
circumstances.
So,[link widoczny dla zalogowanych], first thing every morning (yes, even before your coffee), do an
attitude assessment. Then adjust as needed. Done correctly, this simple
act will set a positive tone for your entire day. Not done at all, who
knows what will happen?
The good news is, what was learned can be unlearned. But only if your
yes are open! Until you can acknowledge the problem and seek the
solution, you have no choice but to suffer endlessly and needlessly –
just like the poor, unfortunate dogs who "learned" to be helpless.
By Dr. Smoot, Kim Lyons & Chad Tackett
See all Articles by chad tackettSee chad tackett's Expert PageGet Updates on Dieting and Weight LossGet Updates on chad tackett Average: 5 Your rating: None Average: 5 (2 votes) Tweet
The truth -- the liberating truth --i s that your mood and attitude are
highly controllable. In fact, like a well-trained horse, our moods and
attitudes can be steered with very little effort, once you know how. All
it takes is a bit of conscious guidance.
A little bit of rain will always fall into your life. But whether it ruins
your day or waters your garden is totally up to you.
But the real shocker came a bit later, when a new and "unconditioned"
group of dogs was put in with the conditioned ones. The minute the
circumstances became unpleasant, the same easy-and-obvious means
of escape was made available to all the dogs. The new, unconditioned
ones left immediately.
But whether we like it or not, the rain's gonna fall. So how do we deal
with it?
How do people around you feel when you're in a bum mood? The truth
is, bad moods and attitudes are a lose/lose scenario for everyone
involved.
But just as with a horse, you first need to show your attitude who's in
control.
- Summary -
The purpose of this Report has been to help you discover that:
Unfortunately, our culture doesn't teach us that we have this power. In
fact, it works hard to teach us that we don't. And we pay a very high
price for abdicating the control that is rightfully ours. That's why we
each may need to learn this lesson for ourselves.
We all have our ways of responding to life's ups and downs. Some of
these ways help us blow off stress, or at least keep our problems in
perspective. Other ways are actually non-coping approaches, and
result in stress that either accumulates or is dealt with indestructively.
Three Powerful Questions
Learning to control your mood/attitude is actually surprisingly simple.
And you can do it immediately, any time, and any place. The following
three simple questions can change your life instantly All you need to do
is to ask yourself:
Is that OK with you?
Author's Bio:&nbsp,[link widoczny dla zalogowanych];
Question #1: How do I feel?
Question #2: How do I want to feel?
Question #3: What can I do to get from "here" to "there?"
What this means to you is that, if you are chronically overweight, you
almost certainly have been exposed to some disempowering circumstances
in your life. Further, it means that, even though those circumstances that
made you feel helpless may be long gone, you may still be acting --
reacting -- as if the threat or problem still exists.
Gaining the power to control your own mood / attitude involves asking
yourself...
This landmark experiment also proved that maladaptive behaviors (like
those that may underlie your excess weight) can exist indefinitely, and for
no good reason.
Mood / Attitude Enhancement
In life there are few things as important as your mood / attitude and
your ability to control it. How many times have you come across people
with bad attitudes? How do you feel when you're around them? How do
you think they feel?
For example, anxiety typically involves fear about the future, whereas
worry involves fear about the present, and guilt is fear related to the
past. Greed is the product of fear about money, and anger involves the
fear that we're either not getting what we should, or that we'll have to
put up with something we shouldn't have to.
You will learn to control your mood and attitude, your present moment
experience, and even the course of your life by eliminating fear and
negativity from it.
That was no surprise. Later, however, the same dogs were subjected to the
same unpleasant conditions under circumstances where the means of escape
was both obvious and easy. Yet the dogs -- now "conditioned" to accept the
unpleasantness -- made no attempt at all to escape. This came as quite a
surprise to the researchers.
1. Mood / Attitude Enhancement
2,[link widoczny dla zalogowanych]. Learned Helplessness
3. Fear And Self-Disempowerment
But equally important -- or even more so -- is the fact that a negative
experience results in diminished coping ability. In other words, the
negativity we're stuck in robs us of the very resources we need to get
our lives back on track!
We really need to understand the high cost of not controlling our moods.
In daily life, attitude is everything. That's because, in every moment of
your life, your own attitude is the "filter" through which you interpret
all your other experiences,[link widoczny dla zalogowanych].
All negative feelings, emotions, and experiences are, in some way, the
product of fear. That's why I call them "The Children Of Fear."
Once we learn it, our lives become more pleasant and powerful than
we had ever dared imagine. But if we don't learn it, we'll continue to be
buffeted around by every ill wind that blows from any direction -- and
suffer accordingly.
All negative experiences are based in fear. No matter what "flavor" of
negative experience you're having, there is fear at the bottom of it. If
you will learn to identify the fear, challenge it's validity, discover
that it is false, and let it go, your life will improve dramatically! I
guarantee it.
2. Learned Helplessness
Why should we eliminate fear from our life? Because it's a true
double-edged sword. On one hand, any time we're experiencing a fear-
based emotion, we feel bad. That's a given. No matter what the "flavor"
of our fear-based experience, it feels bad. To us. Right now.
Of course,[link widoczny dla zalogowanych], before you can consistently control your mood, you must
Believe that it really is under your control. The good news is, it is! The
fact is, what you experience in life is determined, not by anything or
anyone outside yourself, but by what goes on between your ears. And
that is 100% up to you!
But the conditioned dogs made not the slightest attempt to leave their
very uncomfortable circumstances -- even when they saw the other dogs
leaving from the very same pen they,[link widoczny dla zalogowanych], themselves, were in!
In other words, a small chunk of "bad programming" may be all that's
Keeping you overweight!
Is there any way to eliminate these bad moods from our life?
This single awareness can change your life forever!
Fear is not always easy to identify. It comes in many disguises, and has
many faces and flavors: anxiety, worry, guilt, greed, and anger to name
but a few. But all these negative experiences -- indeed, all negative
experiences in life -- have the same thing at their core: fear,[link widoczny dla zalogowanych].
My goal is for you to see, and to totally believe, that you have every bit
of the power you need to eliminate fear from your life.
Other compensatory behaviors are self-destructive -- like overeating. If
you tend to be a compensatory eater, your response to the stress of bad
mood/attitude may be to head for the fridge. Perhaps you seek something
sweet, to help compensate for a sour day. Maybe you want to "feel" full
because your life seems empty. Women seem to gravitate toward these
more self-destructive behaviors.
One of the most famous and most revealing experiments in the history of
psychological research involved the subject of learned helplessness. I
don't have the room here to tell you as much about it as I'd like to, but
any Psychology 101 textbook will cover the topic,[link widoczny dla zalogowanych].
As you learn the skills necessary to make dramatic changes and
improvements in your life, you will discover that you have virtually
unlimited power to determine the way you feel in each moment.
3. Fear And Self-Disempowerment
Fear is the most disempowering emotion we humans can experience.
we need to understand that fear is not a static thing, or something that
can easily be put in a box or a neat little pigeonhole,[link widoczny dla zalogowanych].
It's said that into each life a little rain must fall. For some of us, this rain
simply quenches our thirst and waters our flowers. For others, it muddies
the road, makes our hair look nasty, and generally ruins our day.
You have a great deal of control over your present-moment experiences,[link widoczny dla zalogowanych],
which truly are the only experiences there are. Learning to take charge
of your mood and attitude will make a tremendous difference in the
quality of your "now."
But regardless of your gender or the nature of your destructive behavior,[link widoczny dla zalogowanych],
the solution lies in finding healthier alternatives. The best alternative
is to stop being the victim of your moods and attitudes, and learn to take
charge of them. The ability to control your mood will make a tremendous
difference, not just in your weight loss efforts, but in the overall
quality of your life, right now and from now on.
A great many of us learn in childhood or in adolescence to be helpless.
It is not inborn! More importantly, what was learned can be unlearned.
If a behavior isn't serving you, you can get rid of it. In fact, you owe it to
yourself to do so.
Sometimes crummy moods just seem to come over us, with no advance
warning and maybe no clear reason. And when they do, we may feel
powerless to fix them. Often as not, it seems like all we can do is wait
until they "blow over."
Secondly, it shows that a sense of helplessness can be maintained
Long after the circumstances that first caused it have ceased to exist.
Many of us do things to "compensate" for our bad moods, or for the fact
that we can't dump them quickly. Some of these "compensatory" behaviors
are externally destructive. We hit walls,[link widoczny dla zalogowanych], we break stuff, we drive
aggressively. Men tend to do these kinds of things more than women
do.
It's these destructive ways -- and especially, the self-destructive ones
-- that we need to identify and get rid of. To help us do this, we're going
to explore three subjects:
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Suppose you feel you have a connection with a co-worker which could quite possibly bring about to something meaningful,[link widoczny dla zalogowanych], you should think of asking him or her out to lunch. Should he or she says yes,[link widoczny dla zalogowanych], then he or she likely feels the connection too. You will be given a method to know more about that person,[link widoczny dla zalogowanych], so you can see if the connection you feel is real and if it can guide you to romance. If in case he or she says no,[link widoczny dla zalogowanych], then this is a good clue that he or she is not interested in you in a romantic way.
Yet somehow give consideration to these dating tips, an office romance is somewhat risky or dangerous. It is rough to segregate your personal life and your work life if you are involved with someone from your workplace. It is a wise course of action to know the rules and be discreet about your relationship. See to it to set requirements,[link widoczny dla zalogowanych], so you and your partner will be on the same page as far as your work lives and your personal lives are concerned.
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Gratitude is one of the best intentions you can hold in a day. It not only makes you feel happy for what you have, you actually begin to have more people and things to feel thankful for. In addition, you begin to feel happier and more fulfilled.

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