![]() So when I do bench, that's how far apart I space my hands. Take the biacromial distance and multiply it by 1.5, and that's your ideal bench press grip width. The distance between these bumps is your biacromial distance. You have protruding bumps on either side of your shoulders called the acromion processes. So how do you know what the right grip is? My favorite way to figure it out is through a simple formula that incorporates your "biacromial distance." How to Know How Wide to Go on Bench Press If your grip is too narrow, you're doing close-grip bench-a great triceps exercise, but not exactly the best way to push the most weight. If your hands are too wide, you won't be able to tuck your elbows in enough. Long story short, it all starts with the grip. Here's the CORRECT upper arm angle for the strongest and safest possible bench press: Yes, the bench press is primarily a chest exercise (with the shoulders and triceps playing direct roles as well), but the more total muscles you have helping out, the more weight you'll be able to lift. This is not only a more stable position for the shoulders, but it also allows you to use more of your lats. The sweet spot for your upper arms on bench press is somewhere between a 30-60-degree angle with your torso. For the sake of your shoulder joint health, this is what NOT TO DO. Here's an example of TOO WIDE OF A GRIP on a bench press. As I said, you don't want your elbows pointing straight out to the sides with your upper arms perpendicular to your torso not only does this put undue stress on the shoulder joints, but it limits your pressing power and strength. The position of your upper arms (where your elbows are pointing) is the key to a safe and effective bench press. But as I referenced above the bench press "haters" will say the exercise is a surefire way to hurt your shoulders and possibly tear a pec muscle. Pretty much everyone agrees that it's a great move for building maximal upper body pressing strength. The barbell bench press is one of the most polarizing exercises you can find. Grip Tip: The Secret to Safe Bench Press Technique ![]() ![]() Using your lats properly in this manner will not only spare you from shoulder injuries but will also help to increase the amount of weight that you can bench press. You then drive it back up toward your upper chest so that the bar follows a bit of an arced path, versus a straight up-an-down vertical path. To do this, you actually involve the lats a lot by contracting them to pull your arms in, as if you were holding two grapefruits in your armpits, as you lower the bar to your lower chest. The correct way to do the bench press is to tuck the upper arms into your sides more so that your upper arms form about a 45- to 60-degree angle with the sides of the torso. The correct way to do the bench press does NOT involve flaring the upper arms straight out to your sides as you lower the bar down to your upper chest. This isn't due to the bench press being a dangerous exercise, but due to so many people doing the bench press incorrectly. Unfortunately, the bench press has a bad rap for causing shoulder injuries. The bench press is the ultimate test of upper-body strength, and it's a great exercise to build impressive muscle mass in the chest, shoulders, and triceps. You want pecs that look great from top to bottom and side to side, particularly when it's time to take off your shirt at the pool or beach this summer. Achieving this requires well-diversified chest-training protocols-like the ones below. However, the pectoral muscles can be notoriously difficult to build up. From an aesthetic standpoint, a great chest isn't just big and massive-it's big and well-proportioned through the upper, middle, lower, inner, and outer sections of the pecs.īalance is critical here-you don't want your chest to be thick down low and thin up top, nor do you want a densely muscled chest that has no width or detail to it. A big, well-developed chest is a sign of a true bodybuilder, and something every weightlifter wants.
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![]() Like other Asus routers, this one has features, but it tucks them away for those who want to get up and running with the basics quickly. And there's still power and range to spare for everyone else in your home, with the eight antennas covering a three-story, five-bedroom home. This allows it to handle all the demands of gaming traffic, delivering a lag-free performance that means you won't see everything freezing up just as you're about to make that critical shot. Yes, this router looks like a beast, but it also has the performance to match, with the power of a desktop computer packed inside. Wireless Spec: 802.11ac | Security: WPA2, Guest Wi-Fi Secure Access | Standard/Speed: AC1900 | Bands: Dual-band | MU-MIMO: Yes | Beamforming: Yes | Wired Ports: 4 So, if you have a busy family, this probably isn’t the router for you. The only downside is that it struggles with multiple devices streaming and gaming. While this means TP-Link had to cut a few corners on some of the advanced features, it still manages to handle the important things like basic parental controls and a quick and easy setup through its mobile app. This router packs a surprising amount of performance-boosting technology for a router in its price range. While the Archer C80 doesn’t have all the bells and whistles of the more expensive routers on our list, it delivers where it counts, punching out a surprisingly powerful signal to reach the far corners of your home. Picking out an affordable router that delivers excellent range can be tricky, but fortunately, there’s TP-Link’s Archer C80, a rare gem that will give you solid coverage around a large home with a price tag that won’t be too hard on your wallet. Wireless Spec: 802.11ax | Security: WPA3, Guest Wi-Fi Secure Access | Standard/Speed: AX4200 | Bands: Tri-band | MU-MIMO: Yes | Beamforming: Yes | Wired Ports: 4 (per unit) You also get plenty of wired ports on each unit for hooking up devices that don’t have Wi-Fi, and even a USB port so you can conveniently pop in a flash drive with your favorite photos so everyone in your home can access them. Like most mesh Wi-Fi systems, you’ll drop the Velop units in critical areas around your home to give you the best coverage where you need it. Thanks to Linksys ' mobile app, it’s also a cinch to set up. This Velop Wi-Fi 6 system provides the best range of any mesh system in its class, with three units able to handle homes of up to 8,100 square feet. Linksys isn’t cutting any corners on performance despite the more affordable price. So, while you’re not going to find an excellent mesh system on the cheap, Linksys’ Velop MX12600 comes close, giving you three mesh units for about the same price that most others charge for only two. Requires mobile app for initial mesh set upĪlthough mesh Wi-Fi systems provide fantastic coverage, they can get pricey. ![]() The CPU section controls how DOSBox tries to emulate the CPU, how fast the emulation should be, and to adjust it. Supported scalers which still need descriptions: supereagle hq: a 'high quality' scaler which delivers a cleaner and sharper image than 'advmame' or 'sai' scalers. sai: similar to 'advmame' but with much softer color gradients and edges. advmame: smooths corners and removes jaggies from diagonal lines. rgb: simulates the phosphors on a dot trio CRT. ![]() tv: like 'scan', but with darkened versions of the data instead of black lines. scan: like 'normal', but with horizontal black lines. normal: nearest-neighbour scaling (big square pixels). To see comparisons between the different scalers, see Scaler. Specifies which scaler is used to enlarge and enhance low resolution modes, BEFORE any additional scaling done according to the Fullresolution and Windowresolution settings under. ![]() Scaler = none | normal2x | normal3x | tv2x | tv3x | rgb2x | rgb3x | scan2x | scan3x | advmame2x | advmame3x | advinterp2x | advinterp3x | 2xsai | super2xsai | supereagle | hq2x | hq3x (info taken from wikipedia:Color Graphics Adapter,, and ) Note that SVGA fully supports most CGA modes (except the 16-color composite mode), so you should be able to leave DosBox in SVGA mode and play most CGA games. (Can sometimes be selected as an alternate on some games). Red, green, brown and background color (black by default).Magenta, cyan, white and background color (black by default).While various hacks allowed substitution of one of the 16 colors above, there were only two official palettes for this mode: However, for gaming, by far the most common mode was 4 colors at 320×200 pixels. Graphics modes range from monochrome at 640x200 (which is worse than the Hercules card) to 16 colors at 160x200 in composite mode. The CGA supports several different modes the highest quality text mode is 80x25 characters in 16 colors. Default is original.ĬGA ( Color Graphics Adapter): Refers to IBM's first color graphics card. Those changes are performed before any additional scaling done with fullresolution setting. Note: the scaler setting under is also able to scale up the original resolution to some degree. Many games will be below the minimum resolution supported by modern video cards, so DOSBox will scale the game up to at least that minimum. (800 x 600) if the former is not available. For example, if a game in DOSBox is requesting a graphics screen resolution of (320 x 240) while your desktop is (1920 x 1200), DosBox will switch to (320x240) or the next highest resolution supported by your GPU drivers, e.g. If original resolution is less than desktop resolution, DOSBox will switch the screen resolution to the closest match requested by the game or application. Original is the game's default or chosen (through setup.exe or in-game menu) resolution. These settings are passed on to the SDL Library which handles low level things like input and thread priority.įullresolution = width x height | original | desktop Scale the application to this size IF the output device supports hardware scaling (i.e. You can often achieve a fair level of optimization by working with these setting, though for the most part leaving them at their default settings will create the best experience. You can define what resolutions are emulated, how DOSBox should treat errors or listen to your keyboard and mouse. This section contains all of the low level system settings for how DOSBox interacts with your real hardware. This file is also deleted after DOSBox is launched. You can find the nf by browsing Start > All Programs > Dosbox-/Temp/cfg?.tmp. The location is indicated by the DOSBox Status Window upon startup. On 0.74, just go to the DOSBox folder and open "DOSBox 0.74 Options.bat" in order to open the configuration file (*.conf).ĭnf is created automatically in the Windows' user profile folder. 2.6.2 mididevice = default | win32 | alsa | oss | coreaudio | coremidi | noneĭepending on the version or host OS, the nf file is located either inside the user profile folder or inside the same folder as dosbox.exe.2.6.1 mpu401 = intelligent | uart | none. ![]() 2.4.3 cycles = fixed nnnn | max | auto.2.4.1 core = simple | normal| dynamic | auto.2.3.3 scaler = none | normal2x | normal3x | tv2x | tv3x | rgb2x | rgb3x | scan2x | scan3x | advmame2x | advmame3x | advinterp2x | advinterp3x | 2xsai | super2xsai | supereagle | hq2x | hq3x.1.1.2 Windows Vista, Windows 7 & Windows 8.x. You can sync Folders between Mac and mounted storage devices and other Macs in real time, i.e., once you have changed any data on your Mac or connected device, it will be synced immediately. It offers AutoSync option which lets you set various parameters of automatic sync for any of supported device. * Expert Edition will sync iTunes, iPhoto and Photos.app, Safari Bookmarks, Reminders and separate folders (sync options depend on the device you are syncing). SyncMate allows reading messages from Android and iOS right on Mac. Sync with Google and Dropbox accounts is also available. * Free SyncMate lets you sync Contact and Calendar entries between Mac and supported devices. SyncMate allows syncing your Mac data with Android, iOS, and other Mac, MTP, or mounted devices, as well as with Google, Dropbox, and iCloud account Sync your Mac with Android, iOS, other Macs and more. Contact Alex Taylor for more information or to request a registration key.Free Download SyncMate Expert 8.7.527 Multilingual Free Links | macOS | 65 mb A free registration key for a review is available upon request. Device compatibility: Windows Mobile Pocket 5, Windows Mobile Smartphone 5 Windows Mobile 6 Standard, Windows Mobile 6 Classic and Windows Mobile 6 Professional Windows Mobile 6.1, Windows Mobile 6.5 Nokia S40 devices PSP (running Firmware 2.7.1 or higher) MS Windows 2000, XP, Vista.Īdditional information about SyncMate, along with detailed technical documentation, online help, changelog, upgrade policy as well as free installation package can be found at SyncMate online. SyncMate is compatible with Mac OS X platform (Mac OS X 10.4 and higher, Mac OS X 10.5). Mac can be connected to Windows Mobile device via USB, Wi-Fi or Bluetooth, Mac to Nokia connection is available via Bluetooth, you can sync your Mac with another Mac via Ethernet, Mac with Windows PC via Wi-Fi or Ethernet and PSP synchronization is possible via USB cable. There is no need to unlock device in order to install SyncMate. And of course all features of SyncMate Free Edition are available at Expert Edition. You can also back up ToDo's, Safari Bookmarks, Entourage and Mail notes to your Online Storage Account with Expert. With SyncMate Expert all Mac users can easily analyze Nokia S40 devices Calls history directly on Mac computer. And of course you can backup your USB drive data to Mac. SyncMate 2.4 allows syncing music, images and even separate folders between your Mac and USB flash drives. Moreover, you can backup PSP data to your Mac. Synchronization with PSP lets you transfer and update Address Book contacts, Calendar, iTunes and iPhoto in your handheld game console in accordance with your Mac. Since version 2.4, SyncMate supports Mac and Windows PC synchronization: Contacts, Calendar, ToDo's, Mail and Entourage Notes sync. SyncMate Expert enables all Mac users to sync To Do's, Safari bookmarks, Entourage and Mail notes and separate folders between two or more Mac computers. cab files to Windows Mobile devices right from Mac computer. With Expert Edition all users can install any. Sync iTunes & Video, iPhoto, Safari and Firefox Bookmarks, Entourage and mail Notes, ToDo's, Mail and even separate folders between your Mac and Windows Mobile devices, create, send or delete SMS right on your Mac computer. SyncMate Expert Edition provides all users with a full access to all synchronization features. He loves to combine vector and raster graphics and his illustration styles range from high stylised vector drawings to painterly digital art.Įnrique has been an advocate of Affinity apps since their early release. ‘Joking Bird’ By FrankentoonĮnrique Figueroa-aka Frankentoon-is an art director and illustrator from El Salvador. ![]() If you would like to follow along with any of the tutorials you can download a 10-day trial of the full macOS or Windows version of Affinity Designer for free. In this article we look at 5 stunning examples of artwork created in Affinity Designer, the illustrators behind them and the process behind each piece. It also has a budget-friendly price tag – but don’t let that fool you! Affinity Designer is aimed squarely at creative professionals and has been built from the ground up to harness the full potential of the latest hardware available, making it fast, responsive and extremely powerful.Īs well as bagging a coveted Apple Design Award and a plethora of 5 star App Store reviews, Affinity Designer has also won over many top illustrators, designers and artists who now use the software for professional commissions, creative mock ups and personal work. Hailed as a viable, feature-rich and above all cost-effective professional graphic design package, Affinity Designer has taken the design community by storm.Īvailable without subscription on macOS, Windows and iOS, it contains everything pro designers need to create stunning illustrations, branding, icons and UI/UX designs, print projects, typography and concept art either from a desktop in their studio or on an iPad whilst on the move. ![]() This can occur from sand or dust landing in your eye, or even an accidental scratch from a baby or pet. Corneal abrasionsĬorneal abrasions, or scratches on the eye’s cornea and are generally very painful. Pink eye can also cause your eyes to feel itchy and give off a yellow-green, sticky discharge.Ĭonjunctivitis can be extremely contagious, so it’s vitally important to see your eye doctor upon the first signs of eye pain. Conjunctivitis (pink eye)Ĭonjunctivitis is the inflammation of the conjunctiva, the clear protective layer over the front of the eye. This can be caused by allergies or infections, both viral or bacterial, and leads to enlarged blood vessels that give the appearance of pink eye. Your eye doctor will be able to determine the best treatments, which can often improve your eye pain within a few hours or days. They may appear red, swollen, or have a burning or sore sensation.īlepharitis can occur suddenly with dull pain and ocular irritation and is often a result of a Dermodex mite infestation in the glands of your eyelids. ![]() ![]() Blepharitisīlepharitis is an inflammation of the eyelids. Seeing your eye doctor immediately after experiencing any pain in or around the eyes is essential for early diagnosis and treatment. Sore eyes can result from a wide range of causes, some requiring immediate medical care and others only needing eye drops or a quick in-office treatment. A sore eye can generate a variety of symptoms which can help your eye doctor determine the source of your suffering and prescribe the most suitable treatment. Ophthalmalgia is another name for eye pain. Although eye pain is common, it can indicate a serious problem. ![]() If you must fly on private jets, at least select a provider like Paramount Business Jets, which enables you to calculate and offset your emissions. In terms of CO2 emissions per passenger mile flown, private jets result in the highest emissions by far. In a sense, private jet travel is simply economy/first/business writ large: it should be minimized if not avoided. Then there’s Prince Alwaleed bin Talal al-Saud, or the Sultan of Brunei, who buys entire economy-size planes and convert them into flying palaces. When Prince William flies economy class, he’s leading by example. Each flyer’s share of a flight’s carbon emissions is relatively less because it’s spread out over more people. What Class?Įconomy class is best, for the same reasons as carpooling and public transportation. Donate your airline miles to COTAP and cancel your mileage plan memberships – and you’ll probably find yourself flying a lot less. Ditch the MilesĪll airline mileage programs are simply loyalty schemes and they have one purpose: to entice you to fly more… more frequently and for longer distances. Increase your use of video-conferencing tools like Zoom, Skype, Google Meet, and Facetime. Rent a car or take a train one-way for half of your journey instead of round trip flight. Take fewer and longer vacations that are far away, and more frequent and driveable “staycations” closer to home. So, for the forseeable future, the only options are to avoid flying, fly less frequently, and fly shorter distances. Current Sustainable Aviation Fuel (SAF) production is. Worldwide, aviation accounts for 2% of all human-caused CO 2 emissions and 12% of transportation CO 2 emissions. Misc.Īvoid Flying, Fly Less Frequently, and Fly Shorter Distances Use traffic websites and apps and go a different way or wait. Avoid trafficīeing stuck in traffic wastes gas and unneccessarily creates CO2. It also helps to use the correct grade of motor oil, and to keep your engine tuned, because some maintenance fixes, like fixing faulty oxygen sensors, can increase fuel efficiency by up to 40%. Properly inflated tires improve your gas mileage by up to 3%. Speeding and unnecessary acceleration reduce mileage by up to 33%, waste gas and money, and increase your carbon footprint. Again, why get 50 weeks per year of bad gas mileage for a feature you only really need for 2 weeks per year? Driving style Similar to avoiding a large vehicle if you only occasionally need the extra space, consider avoiding a AWD or 4WD vehicle if you only sporadically “go to the snow” during the winter. Why get 50 weeks per year of bad gas mileage for extra cargo space you only really need for 2 weeks per year? Reconsider buying an all wheel drive (AWD) or 4 wheel drive (4WD) vehicle Rooftop cargo boxes increase aerodynamic drag and decrease fuel economy more, but that’s still better than driving an oversized car every day. A receiver hitch and a rack like this one only cost a few hundred bucks. Get cargo racks instead of a large vehicleĭon’t buy a minivan or SUV if you will only occasionally need the extra space, because you’ll be getting poor mileage every day. Incentives, gas savings, and favorable EV utility rate plans often work together to make switching to cars like the the Nissan Leaf very attractive. Electric vehicle (EV) emissions can vary widely depending on when and where you charge them, but even on the dirtiest power grids, EV’s achieve MPG equivalents which are significantly better than gas-powered vehicles. All vehicles have an estimated miles-per-gallon rating. High mileage doesn’t always mean low CO2 emissions. Carpooling and public transportation drastically reduce CO2 emissions by spreading them out over many riders. When possible, walk or ride your bike in order to avoid carbon emissions completely. ![]() To maximise body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. When training, focus on power and resistance training to build strength. Basically your genetic makeup limits your ability to put on muscle mass. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). ![]() In other words, ectomorphs are often able to overeat while gaining little or even no weight. Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. You can be 'skinny fat,' meaning you're a relatively low weight and/or small size yet still have high body fat. You tend to be long limbed and not particularly muscular. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. ![]() The body-fat ranges for optimal health are 14% to 30% for women and 6% to 25% for men.ĭon't get too hung up on trimming every little ounce, however. Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). If you're a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better. Your ideal body composition depends on your goals. No matter what the scale says, if you're in a healthy body-composition range, you're all good. Understanding your body composition is liberating because it gives you something to focus on in a good way – lean body mass. It's easy to generalise body types, but most of us can slot our overall build into one of three general categories (recognising that there are a wide variety of shapes and sizes even within these categories). You see it all kinds of sports – women's tennis, for example.' What are somatotypes? There's more body diversity possible in excellence in the female body. 'We make this assumption that a female body, to be excellent, has to have a very narrow band of body fat, but that's not actually true. 'We need to embrace and encourage a wider diversity of bodies,' she told the RW podcast. Lauren Fleshman, decorated US distance runner and author of Good for a Girl, believes this can be particularly true for women. Too many runners allow themselves to be defined by a number on the scale that is often grounded in nothing more than a notion of what they think they should weigh. Like many runners, you’re likely fixated on reaching a certain 'ideal weight' that doesn’t necessarily match – and may even be at odds – with your physiology. Do you feel like you’re constantly battling your body rather than working with it to enjoy every run and nail some personal bests? You’re not alone. ![]() 5-piece: Decreases the magical resistances of your spell targets by 10.3-piece: Increases damage and healing done by magical spells and effects by up to 18. ![]() 8 Piece: Increases the damage of Multi-shot and Volley by 15%.5 Piece: Increases your pet's stamina by 30 and all spell resistances by 40.3 Piece: Increases the range of your Mend Pet spell by 50% and the effect by 10%.8 Piece: Reduces the cooldown of your Tranquility and Hurricane spells by 50%.5 Piece: Improves your chance to get a critical strike with spells by 2%.3 Piece: Damage dealt by Thorns increased by 4 and duration increased by 50%. ![]() Molten Core Tier Sets (Tier 1) in WoW Classic Molten Core Overview Tier 1 Set Overview Tier 2 Set Overview Attunement to Molten Core Class Guides (Best In Slot) If you're interested in our Molten Core guides, you can view more here: These (and the head pieces from Onyxia's Lair) are the only Tier 2 items available during Phase 1. The final boss, Ragnaros, also drops part of the Tier 2 sets, specifically the leg parts. In Molten Core you can also obtain items needed for the two legendary weapons, Sulfuras, Hand of Ragnaros and Thunderfury, Blessed Blade of the Windseeker. Two pieces of each Tier 1 set drop from trash throughout Molten Core. Molten Core bosses drop most of the Tier 1 armor sets, which are exclusive to each class. Molten Core is home to 10 bosses, ending with the final boss, Ragnaros, the Firelord. Molten Core is a raid located in the heart of Blackrock Mountain, set in the fiery depths. Welcome to Wowhead's Molten Core loot guide in WoW Classic. ![]() Music Speed Changer is a freemium app that lets you change the speed and pitch of audio files on your device. Here are two apps you can use to do this: # 1. Now that you have your converted Spotify songs on your phone, it’s time to adjust playback speed on Spotify mobile. ![]() Once the Spotify songs are downloaded and converted with AudKit Spotify Music Converter, you can transfer Spotify to your Android or iPhone for offline listening. How to Speed Up/Slow Down Songs on Spotify on Phone Once done, transfer the converted Spotify music to your preferred device for offline listening and change speed of music on Spotify via music speed changer. The converted Spotify songs will be saved in the “ Converted” folder of your computer’s local storage. The Spotify files will begin to convert to your desired options. Step 3. Next, tap the “ Now Playing” bar and click on the “ Change Speed” icon that’s located at the bottom of your phone screen.įinally, confirm your selections and hit the “ Convert” tab. Step 2. Then begin to play the podcast episode you want to adjust. How to Change Spotify Playback Speed on Android/iPhone How to Change Playback Speed Spotify on Official Appįor Podcasts, you can adjust Spotify playback speed access on the official app for mobile and desktop devices in a few clicks. Below are the simple steps. If you want to speed up or slow down Spotify songs, albums, audiobooks, playlists, etc., it’s recommended that you navigate directly to Part 4 to see the best way to do it. You can’t directly change speed of song on Spotify. Luckily, this article has all the solutions. ![]() It allows you to click a Spotify speed controller to use various options like 0.5X, 1.2X, 2.5X, 3X, etc.īut this is too bad for Spotify songs. Can You Change Spotify Playback Speedīefore we dive into how to change play speed on Spotify, it’s important to note that this feature is only available for podcasts. You can change the playback speed of Spotify podcasts by using the Spotify app or web player. Speed Up/Slow Down Songs on Spotify on Phone.Download and Convert Spotify Music for Offline Listening.How to Speed Up Songs on Spotify on Any Device How to Change Playback Speed on Spotify Web Player Change Spotify Playback Speed on Android/iPhone.How to Change Playback Speed Spotify on Official App |
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