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That’s not a word you see in a lot of bike reviews these days. And it’s certainly not a word that’s often applied to 35-pound+ bikes. And yet, while testing the Jamis Portal A2 at Paris Mountain, and then on my home trails, it’s a word that came to mind often.
The Portal is built around a unique suspension configuration from Speedgoat Design’s Chris Currie called 3VO (three variable optimized). Chris first designed the system in 2007, and was granted a patent in 2010. Back then, most mountain bikes were still running double chainrings, and the unusual linkage made fitting a front derailleur a challenge. Fast forward to 2018, and Jamis licensed the tech for their Portal trail bike and Hardline enduro.
The Jamis website does a pretty good job explaining how 3VO is supposed to work and does a convincing job laying out its advantages. The tldr; version is this: most suspension designs create an instant center that’s located in front of the bottom bracket, while in a 3VO, the instant center moves from the bottom bracket rearward and along the chainline through the travel. The upshot is the suspension remains active under both braking and acceleration, and suspension tune and sag isn’t as important as it is under other designs.
Another unique characteristic of 3VO suspension is the axle path moves rearward through the first part of its travel, then forward. This is said to provide excellent small bump sensitivity and minimal chain growth, which when not properly managed, can cause pedal kickback.
The aluminum Portal frame is designed with a flip chip to lower the bottom bracket, allowing riders to run either 27.5+ or 29er wheels and tires. Jamis designed the frame around 130mm of rear suspension paired with a 130mm-travel fork up front. Internal routing gives the bike sleek lines while the matte finish is anything but flashy.
For a trail bike, the Portal geometry isn’t pushing any boundaries. Rather, Jamis seems to have taken a look around at what works for other bikes, and then specced similar angles. For example, the 461mm reach on the size large (482mm on the XL I tested) is within a millimeter of the average for 2019 model year trail bikes. The 437mm chainstays are within 4mm of average, and the seat tube angle (74.5° in low mode, 75° in high) is spot on.
Perhaps the only outlier when it comes to the geometry is the 68° head tube angle (67.5° in low mode). But as Matt noted in his quick test of the Portal last year, the bike feels more slack than the numbers would indicate.
I chose to test the entry-level, A2 build ($2,999 MSRP) of the Jamis Portal. This build comes set up as a 29er, while the A1+ build ($3,999) features 27.5+ wheels and 2.8-inch-wide tires. The Portal frame can fit up to a 3.0-inch tire in the rear.
At this price point, we’re clearly not talking high-end components, but the choices are solid. Up front, Jamis specs a 130mm RockShox Revelation RC fork, which isn’t a cheap fork by any means. The mostly Shimano SLX, 11-speed drivetrain may offer one less gear than the latest systems, but paired with the 32-tooth Race Face Ride crankset, it’s a good choice for most trails. The two-piston Shimano MT500 brakes aren’t the most powerful, but they’re generally very consistent and reliable.
For the cockpit, Jamis uses 760mm-wide handlebars with a modern, 35mm clamp diameter. Vittoria Martello 29er tires roll front and back at 2.35-inches wide.
The KS E10i dropper post is about as entry-level as they come, though the 1X lever is a nice touch and makes it easy to activate. Jamis specs the 125mm-travel version on frame sizes medium through XL which doesn’t feel like enough, especially for tall riders like myself. However, based on the maximum insertion length spec provided by Jamis, it’s possible to fit longer-travel posts on the large and XL frames. (For example, a 170mm PNW Rainier should fit.)
All told, my build (with an XL frame and XTR pedals) weighs a stout 35.5lbs. While hefting the bike in the parking lot ahead of my first ride, I wasn’t too stoked to start the long climb.
On the trail
The climb up Paris Mountain is not very technical, but the 0.6-mile climb from the archery lot up to Sulpher Springs serves up a punchy 10% grade. I rode with Bryan from Jamis and we pushed a brisk pace to the top where the weight of the Portal quickly faded from memory. The 3VO suspension platform provided a surprisingly firm platform and looking between my legs I couldn’t discern much movement from the shock.
The loose gravel and hardpack surface punctuated with roots and rocks at Paris Mountain demands active suspension to keep traction at the rear wheel, and the Portal delivers. Not only that, I found the 3VO setup provides excellent small bump sensitivity, lending the bike a floating feeling at low speeds.
When it comes to being playful on the bike, there are two things that count in my opinion: the ability to pop off rocks and roots in the trail, and a flickable rear end that corners well. The Portal offers both.
Because the 3VO design isn’t overly dependent on a specific sag setting, it’s possible to run more sag than usual to pre-load the suspension for takeoff. Blasting back down the Sulpher Springs trail I was impressed not only with the rear suspension, but also the responsiveness of the RockShox Revelation fork.
The Vittoria Martello tires allow the bike to corner and track pretty consistently at high speeds, and the 3VO suspension remains active and predictable through panic braking and unanticipated big hits. Back on my much flatter, but tighter and more technical home trails, the Portal showed another side of its playfulness and nimbleness.
I would have liked to have tested the Portal more to get a better feel for the bike, but even more so because it was so much fun to ride. Judging by the bike’s heavy weight, steep angles, and fairly bland looks, the Jamis Portal doesn’t offer the same excitement as other trail bikes. I certainly figured the bike would offer an average ride at best, but came away impressed with how well it rides both up and down the mountain. It’s probably the best sub-$3,000 full suspension bike I’ve ridden in a while, and has me rethinking how an inexpensive bike can and should feel.
I’ve been wondering how this new suspension feels. That’s good to hear, 3VO really works! Can’t wait to demo it myself.
I am no expert on full suspension bikes. I did test this on two rides at DirtFest this year, and I thought this was the best performing suspension I rode there. It is amazing on square-edged bumps. It isn’t light, but it was fabulous on technical climbs and I went up much faster on them than I did on my light hardtail. I would recommend taking one for a ride if you have access to one.
I stopped in a bike shop one day accidentally when Jamis had their demo van there. I test rode the A2 and then the A1. I bought the A1 on the spot. It is worth the extra $999, as good as the suspension on the A2 works, the A1 is at another level. It is the best suspension bike that I ever rode. Another plus is that Aluminum is more rock resistant than carbon fiber so I don’t have to worry about cracking my frame like so many guys do in the desert. If you are worried about a couple of pounds extra weight, don’t, the bike rides lighter and more nimble than you would expect.
My local bike shop let me take this bike out for 4 days! It is the Hardline A2 I am really considering this bike! I am very impressed with the climbs, I normally ride a fat bike all season long. I do love my fat bike but I have started to jump things and would bounce off the trails. SO I started looking for an FS bike, they are so expensive I am not going with Carbon! I like the Alloy and I am not a PRO I just would like to widen my FUN!


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Combine our specially formulated high modulus multi-directional graphite with new specialized formula Nano resin to increase strength and reduce weight, add a Nano reinforced butt weave and the result is the best rods we’ve ever made. Put one in your hand and you will feel the difference. Light as vapor strong as steel. Rod styles include inshore spinning, boat and surf.
| BOAT SPINNING & CONVENTIONAL
Fuji® K-frame tangle-free guides with SIC rings give incredible frame strength while reducing line tangle. Premium Fuji HD reel seat is designed for the tough fish fighting battles. Most models feature a carbon PowerButt allowing for easy removal from rod holder and a notched EVA foregrip for comfort and control. The 8' model features high quality cork handles.

domain: sports


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Patch Reef Park Tennis Center
Located off Yamato Road in Boca Raton, the Tennis Center is nestled among 55 acres in the beautiful Patch Reef Park. With the support of our dedicated and experienced staff, I am sure you will enjoy your time, on and off the court at our Tennis Center.
We offer programs for the beginner to the advanced junior and adult players. Check out our expansive Junior Program for ages 3-17.
To learn more about the Center, we hope you enjoy our website and will stop by the Tennis Center soon.
Thanks for visiting our site, and we hope to welcome you to our Tennis Family soon.
Click below to see our facebook page
Tennis Center Supervisor
" Tennis is an addiction that once it has truly hooked a man will not let him go"
Early tennis balls were made from leather and filled with feathers or cloth. Hollow tennis balls were first used in 1872.


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Guided Crosscountry Ski Tours
Guided Crosscountry ski tours
All levels of skiers welcome. Our guide will offer instruction for beginners, or take you on a more difficult course for more advanced skiers. A fantastic way to see the mountains and experience the thrill of nature. We have more than one hundred kilometers of ski trails, in the historic bedrichov region, in scenic jizersky hory mountains in north bohemia. Cost is 1000kc per person including ski rental and guide.


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F550 Custom : Jordan
Posted on September 26 2014
This beautiful custom F550 is painted in our 2014 team race graphics with an aquatic neon blue finishing touch inside the rear stays. Complete with a set of Control Tech road bars and brake hoods, the compact geometry lends well to making this single speed the perfect mix between track and road. Killer build!


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It was a great day filming more YouTube videos yesterday.
Today, I’ll share with you a few exercises that you can do to strengthen your glutes and hamstrings.
Enjoy the exercises!
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1 – Single Deadlift
This exercise works best with weights in front. Use a kettlebell or dumbbells to help you balance yourself through the movement. Lower the weights with both hands as you extend one of your legs. Keep your knees slightly bent.
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end with light intensity. Do the same movements with the other leg. We want to target the gluteus maximus.
#2 – TRX Split Squat
Stand on one leg. Perform a split squat and come back up. Keep your foot flat while bending the ankle. Bring your knees forward but don’t let your knee go past your toes too much. Bring your hips and other legs to the start position.
TRX Split Squat
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end. We want to work on the gluteus maximus and hamstrings. Do 5 reps on the leg you’re standing on and 5 on the other side, for a total of 10 reps.
#3 – TRX Glute Bridge
Perform a glute bridge with your feet suspended from the TRX. Add some leg movement by straightening out your legs. Go back to the glute bridge starting position. Lower your hips to the floor. This completes one rep.
TRX Glute Bridge
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end. We want to target the gluteus maximus and hamstrings.
#4 – Clamshell With Band
Use a mini band and place your legs through it, placing it just above the knees. Lie on one side with your feet and knees stacked. Separate the knees by lifting the top knee as high as possible. Bring it back down to start position.
Clamshell With Band
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the top. We want to work on the gluteus medius, which is more on the outside of the hip.
#5 – Hip Thrusters With Band on a Ball
Place your heels on a stability ball with your hands at your sides. Lift your seat off the ground, your shoulders, hips, and knees are in a straight line. Keep your knees bent as you thrust your hips up and down.
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the top.
Give these five exercises a go to help you build better glutes.
Rick Kaselj, MS
If you want to improve the activation, endurance, and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here!


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The New Ferrari Racing Tracksuit available
- The racing tracksuit and jacket for kids of Ferrari 2005 collection will shortly be available on-line. They are faithful reproductions of the racing tracksuit (or part of it, in the jacket case) worn by Ferrari pilots during F1 races. They are manufactured by Messrs. ARS di Floriano Ottaviani, a Sanremo based leading company in the manufacturing and sale of Formula One merchandise. Ferrari 2005 collection will be ready for on-line distribution starting from next week-end at the following web site: www.merchandisingf1.com. Both the racing tracksuit and jacket for kids - with all the brands of official Ferrari sponsors on it - will be available in kid sizes age 2-12. Additional information at the following web site.


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MC3 is the latest offering in Sun Mountain’s patented Micro-Cart Series of four-wheeled golf push carts. Like its predecessors, MC3 folds in two simple steps and has a small, folded footprint. Thanks to the MC3’s larger diameter wheels, it is noticeably easy to push.
Available in a men’s long-sleeve pullover, men’s vest and women’s full-zip jacket, Thermalflex is our most popular thermalwear line. Thermalflex is a soft, quiet polyester fabric with 4-way stretch that provides outstanding comfort, versatility and freedom of movement.
RainFlex rainwear collection is constructed from a knit fabric that is fully seam-sealed and waterproof. Distinguished by its breathability, quietness and overall feeling of comfort, RainFlex’s flexible fabric stretches with the golfer’s movements. RainFlex is available in rain jackets and rain pants in men's and women's styles.
Sun Mountain Tour Series is the company's top-of-the-line rain suit that uses three-layer technology to offer waterproof, stretchable, lightweight, quiet, breathable golf rain gear. Tour Series is available in men's and women's styles of rain jackets and pants.
Speed Cart® is one of the most revolutionary products in golf. Three-wheeled V1, ergonomically efficient folding push carts did not exist in the marketplace prior to the Speed Cart. The ergonomic and adjustable handle positions arms and shoulders in their most natural position and the patented fold down design folds and unfolds in two quick motions and fits easily into a car trunk. All Speed Cart models can be folded without removing the golf bag so cart and bag can be conveniently transported and stored as one unit.
Constructed with the same waterproof technology as our rainwear, the H2NO bags are perfect for your dream vacation or tournament play - when not finishing your round is not an option.
From the bottom of the bag that is molded to fit over the lower bag rest of Sun Mountain push carts to the convenient, forward-facing pockets and nesting top, every feature of the Sync is thoughtfully designed to work optimally on push carts.
The Phantom is a mid-sized, full-featured riding cart bag. For convenience, all pockets are front-facing so they are accessible when the bag is on a cart. Integrated, lift-assist handles at the top and bottom of the bag ease lifting the bag on and off the cart or out of your trunk.
C-130 is the company's best-selling cart bag. C-130 is designed to work optimally on a riding cart with a reverse-orientation top, three utility handles integrated into the top, all pockets and zippers accessible when the bag is on a cart, and a cart-strap channel.
Building the lightest, full-featured bag on the mark requires precision and meticulous attention to detail. Weighing in at a scant 2.5 pounds, the 2Five has carbon fiber legs, expedition weight nylon fabric and high-strength-to-weight plastics.
Designed for the golfer who carries their bag the majority of rounds, the Front 9 is compact and lightweight.
For those who carry their bag and want individual club dividers, the Four 5 is ideal. It weighs just 5 pounds and has fourteen truly full-length dividers that ensure hassle-free club retrieval.
Sun Mountain continues to perfect and expand its top-selling line of Three 5 carry bags. Built to carry, the Three 5 is super lightweight and features a 9.5” top with four full-length club dividers. The bag has the new Auto-Fit Dual Strap System which is easy to get on and off, well-balanced and self-adjusting.
Three 5 Zero-G golf bag feels nearly weightless thanks to the unique hip belt that transfers the majority of the weight from the shoulders to the hips resulting in a more upright posture and reduced upper body fatigue.
Sun Mountain ClubGlider is the only golf travel bag that offers extendable legs and wheels to support 100% of the weight. With ClubGlider, walking from parking lot to airport is effortless and the extendable leg eliminates the need to set the bag down and pick every time the check-in line moves three feet.
Cumulus is Sun Mountain’s most breathable golf rain suit. This fully seam-sealed, super lightweight rain suit comes with a two-year waterproof guarantee and folds compactly for easy storage in a golf bag.
Sun Mountain Chinook is a technical golf sweater with a soft, knitted cotton outer layer and slick inner liner that combine to offer complete wind protection. Both the shell and liner have significant stretch for comfort and freedom of movement.
A weatherproof soft-shell with classic styling, the WeatherShield is the perfect jacket for dinner at the club or an afternoon at the football game. It’s windproof, breathable and highly water-resistant with a fleece inner layer for comfort.
Lightweight, soft and quiet, the Headwind is a windproof, microfiber shell. Offered in a full-zip jacket and a short-sleeve pullover, the Headwind can be worn layered on a cold, blustery day or by itself on warmer days.
Combo is a golf push cart and golf bag in one; offering convenience, stability, and durability. Combo folds for storage and opens easily for use.
Sun Mountain Reflex is a golf push cart distinguished by its ease in folding and opening and its small folded footprint. Reflex folds down to 51 cubic inches, weighs only 17 lbs. , and opens and folds quickly and easily.


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Ultimate Golf Bag Swag.
Premium Putter Head Covers. Made from top-grain Premium PU Leather. Racing Red Nylon stripe with an elegant cross stitch and a super soft luxurious knitted liner with magnetic closure.
Size WIDE: Perfect for Wide Blade Putter like Bettinardi Queen B 6
Size REGULAR: Perfect for all Regular Blade Putters
Original Ghost Golf Design.


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All Your Soccer Queries Answered In this article
Do you possess an frustrating buddy who enjoys to demonstrate his football capabilities? Are you sick and tired of getting 비트 코인 온라인 카지노 http://gamepace.xyz
one of several most severe soccer participants? Fortunately, you do not have to endure any more. By looking over this report, you can enhance your abilities to help you become the one particular displaying your talent.
Try out pushing the golf ball with the inside your ft . if you wish to shield it. This will provide you with more control and make it tough to the defender to take it by you. Use your overall body to protect the soccer ball from your defender and look for another gamer you can move the soccer ball to.
It is actually up against the rules to work with any area of your fingers or arms, from shoulder to convenience, to regulate a football tennis ball which is in engage in. You can utilize your toes, knees, upper thighs, tummy, torso and mind. Be careful though. A head shot can damage and you are unable to manage the golf ball properly together with your knee joints.
Try using the sides in the industry. If there are several men and women in the middle of the area, it makes it more difficult to experience in that place. Utilizing the wing-males on the group can exploit the edges. Permeate these regions and give the ball to the heart so your teammate can finish off the perform. Be sure to stay away from knocking the golf ball from bounds.
It is essential so that you can have extreme workouts while you are in year, but slow-moving things lower after the months are above. Putting your body through this kind of intense process over the course of a complete year is sufficient make your entire body practical experience some needless wear and tear.
While it is important for soccer players to work on a regular basis, factors to consider to take a day off at least one time a week. You have to take some time off to enable your cells to repair. As soon as your day time of rest has passed, you can continue your regular routine.
It is very important practice taking part in soccer at home inside your free of charge-time, not simply throughout practices. Doing drills and exercising dealing with the tennis ball can help you when it is time for games. Putting a web on your property to train capturing goals can be quite important to excellent that tough chance.
It is vital that you understand that soccer can be a team energy. While it could be quite attractive to be effective on making objectives all all by yourself, you must work on moving the soccer ball to other folks. As a result them really feel more pleasant in the direction of you, and raise the chances they will likely give back the favor.
When you find yourself enjoying soccer, it is crucial that you should make break up choices and play the golf ball quickly. If you are taking to lengthy to take into account each and every one of your plays, this may permit the opposite crew to swoop in and control the soccer ball.
If you would like be given a pass in football, check out a wide open spot of the field. You should be continually moving around, even if you don't hold the golf ball. This provides you the opportunity to find a place where you can receive a a ideal successfully pass, and maybe a go on target.
Watching football on TV can boost your online game. You'll get a full grip about the guidelines and exactly how the video game is played. This can not be substituted for process, instead helps strengthen whatever you understand on the industry.
As a champ, you must be described as a champ in your head. If you think maybe in oneself as well as your crew, you will get the self confidence to try individuals photographs, move the golf ball and successfully protect up against the other staff. If you have a optimistic frame of mind, you can assist bring success for your crew.
Assurance is designed by effort. What this means is good quality work is accomplished during training. Another way to help build self confidence in the team is to use visualization strategies of really winning a game, scoring the the profitable objective and effectively preventing moves. By finding out how to consider great and believing in your self, you may build a assurance both on / off the sector.
Soccer is surely an emotionally stimulating sport activity. Sensing like a loser and a champion on the exact same time is only one instance. Knowing negative thoughts and swapping them good will increase the amount of self confidence in the overall staff. Positive considering and excellent actively playing will help you succeed the football video game.
Injuries can happen in soccer, so it's important to safeguard your self. Engaging in shape is the perfect safety against most of these traumas. This is possible by merging exercising and a healthy diet. You must incorporate training for strength within your workout routines together with cardiac workouts.
If you engage in football, you should learn how to handle the soccer ball along with your entire body. with football, you don't possess a bat or any other resource to assist you. It's just you and also the ball. Remember which you use the feet about 20 or so percentage of times plus your body about 80 % of times. What this means is you must be in good condition and get swift reflexes.
If the infraction occurs in the team's punishment location, a fees strike is granted. In this kick, the tennis ball is put 12 yards from your target which is defended by just the goalie. A charges kick is given every time a individual fouls one more participant inside of the fouling athletes punishment area.
Be careful when selecting a couple of soccer boot styles or cleats. Your shoes should be comfortable to wear, and also be accommodating in every single course. You will find different types readily available, and each has their particular strong points. You might even want several match as some are better for lawn fields along with other for AstroTurf.
You should certainly be far more well-informed regarding how to boost your football capabilities. Do not settle for your current football expertise, specifically if you think about yourself one of several most detrimental gamers. Try out the excellent suggestions provided on this page to enable you to be a fantastic football participant and much better take pleasure in the video game.


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Aquatic Glove Open Finger Webbed Swimming Glove Elastic Nylon Water Training Paddle Adjustable Diving Hand Swim Gear Glove for Men Women Fitness Surfing Sport Hand Fin Diving Hand Web Equipment - B09WV5RYCM
- Product Code: B09WV5RYCM
- Availability: In Stock
COMFORTABLE FIT:Webbed Training Gloves made of super quality lightweight nylon material,good stitching and wear-resistant,wont't fade,soft flexible and comfortable. HALF FINGERS DESIGN:Aquatic Gloves meshed half fingers design for quick water guidance,reduce burden of the hands,and effectively exercise your forearms and shoulders strength,improve your swimming skill. EASY WEAR ON OR TAKE OFF:Adjustable paste wrist strap design,won't slip off,easy to wear on or take off. MUTIL-SIZE CHOICE:S-palm width 15cm/5.9 inch, Height 17cm/6.7 inch;M-palm width 16.5cm/6.5 inch,Height 17cm/6.7 inch;L-palm width 17.5cm/6.9 inch,Height 17cm/7 inch,small hands for children and youth; medium for women girls;large for men. WIDE USED:You can enjoy your aquatic swimming fitness class,water resistance training, snorkeling,swim laps,kayaking,rafting,surfing and diving better.
- Color : Navy Blue Brand : RONGXG Material : Nylon


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WavePro A1 SUP-Black
WavePro 10’ Surfing style Stand up Paddle Board (SUP Model A1)
This is for one WavePassion 10' Surfing SUP. Package include Fins, adjustable alloy SUP paddle and leg leash.
SUP Size: 10' X 32" X 4.5"
SUP Volume: 175 L
Classic Fish Tail SUP great for surf waves as well as calm water paddle around. Modern bottom design with double concave to V in the tail offers good glide and rapid acceleration. Suitable for beginners up to 75kg and intermediate paddlers up to 100kg.
Strong fiberglass epoxy sandwich design, 2 layers on top / bottom and 4 layers on side and nose/tail.
View before buy welcome: WavePassion Outlet at 225B Bush Road, Rosedale.
Stand up paddle boards come with one year warranty. 7 days Money back guarantee: for any reason you don’t like the SUP board, return it to us in as new condition and we will issue a refund. For scratched boards we will charge a restocking fee though.
Full Range SUP Paddle board and SUP Accessories available in store. More Package deal with carbon SUP Paddle available. Any questions please feel free to ask.
WavePassion.NZ Water Sport Outlet
of customers recommend this product


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Health & Fitness Blogs
Best Crossfit Shoes Review For Men & Women – 2017 Edition health-and-fitness Blog
Best Crossfit Shoes Review For Men & Women – 2017 Edition Blog
How to choose the best shoe for crossfit training in 2017? There are many factors when you are in the market to choose the right crossfit training shoe for yourself. This review should give you some idea about what to look for when you are going to buy a pair of crossfit capable shoe.It is vital as well, because the CrossFit shoes are what protect your feet from injuries and stresses.
When it comes down to current generation CrossFit footwear, it has improved in leaps and bounds. Today’s best CrossFit shoes are light and brimming with tech to give you that perfect workout every time you hit the CrossFit box. They are light, breathable and provide you many stress-free hours of workouts.
Another feature of CrossFit is that it driven by data. Scores, records, times are all put up on a whiteboard from which people can draw inspiration from. This adds a competitive element to the entire program which helps push yourself past your forgotten limits.
To know more check this out


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Amundson SUP TR 11'6"
The 11'6" TR is built using Rhino-lite technology, which is the best combination of weight, durability, and value on the market. It features large easy-carry handle and deck inserts for stowing a life-jacket or bag. The 11'6" TR is the perfect boards for lighter paddlers who are looking for a fast stable touring board but don't want the extra length and weight of a longer TR board.
- Size (inches): 11'6" x 29" x 5.7"
- Size (cm): 350.5cm x 74cm x 14.5cm
- Weight: 28.5 lbs (12.95 kg)
- Volume: 203 liters
- Max Novice Weight: 170 lbs
- Max Advanced Weight: 200 lbs


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You know Jobe, so you already know the Jobe Jinx Wakeboard Package 128. This unique shape has stood the test of time and is hard to surpass. Featuring a high-press core with double concave bottom for smooth landings, the Jinx Wakeboard Package keeps you in control with any trick you want to throw down. A 3 continuous rocker floats you up high and sets you down softly with unbelievable control and stability. The Jobe Jinx is great for beginner looking to learn and is very forgiving while practicing your tricks on the water!
A shape with a more forgiving and relaxed nature. This rocker has a more consistent speed which also results in the fastest shape out there.
Double concave bottom design for smooth landings
A double concave pushes the water away in 2 separate streams past the fins. This doesn’t just create a better waterflow but also creates a spine running through the board which breaks landings better and ensures better stability when landing a jump.
The high-press core is formed by very lightweight foam which absorbs the blows from a landing and makes for higher jumps due to the reduced weight.
Inspiration & tips
Read moreWhat size wakeboard do I need? Check out the wakeboard size chart.Size does matter!2 january 2021
100% of the reviewers recommended this product
Great Junior Wakeboard
Jobe is my new go-to water sports brand. Their customer service was excellent and responsive through the ordering process. The order processing and shipping times agreed with estimates. The package was well wrapped and packaged to keep it in excellent condition upon arrival. My 9 year old thought the boot fit and comfort was great. It was also easy for his to adjust at the swim deck of the boat. The number of slots provides numerous setup options. The board was great for beginners, most of who also got up their first time. Easy to control! Great overall product, you won t be disappointed!
Jinx Wakeboard Binding
Subscribe to the Jobe newsletter to get a free waterproof phone bag with your first order!
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Catalans Dragons partner with PHIZZ
Catalans Dragons are delighted to announce PHIZZ as an official hydration partner for the 2019 season.
Hydration plays a key part in the health and well-being of the players whilst also contributing towards their performance in training and competition.
Phizz combines a rehydration formula with vitamins and minerals in a delicious orange flavoured effervescent tablet. The dual formulation makes Phizz unique and ideal for athletes living busy lifestyles, travelling and needing to ensure they remain hydrated. The young brand will supply effervescent tablets for player performance & recovery.
“We are pleased to partner with Phizz once again for 2019. The quality of the product and the support they offered during our journey to Challenge Cup success in 2018 was exceptional. As Perpignan warms up the players demanding training regime and travel continues, hydration support from Phizz will form a key part of our preparation and recovery” says Rich Hunwicks, Head of Performance at Catalans Dragons.
Learn more: www.phizz.co


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We are pleased to announce the addition of the Foresight HMT for golf lessons in studio.
The Foresight HMT addition provides all of the previous ball data and now club data at impact. This allows for the most accurate diagnosis possible. At 10,000 frames per second the HMT captures club face, swing path, face contact point, lie angle, club loft, angle of attack and swing speed. Know what your tendencies are so you can practice accordingly! We are excited to introduce this advanced technology and know you will love the feedback! (Washington Rd. location only).
Copyright © 2023 Augusta Golf Instruction. All rights reserved. | Golf Professional Websites


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Mounted basketball goals are mounted to a structure like a wall or roof overhanging the court. You typically see wall mounted goals in gyms and other indoor structures.
Free Basketball Court Building Guide
If you’re looking to build your own backyard basketball court, then our basketball court design guide is the best place to start. Just fill out this form, and we’ll email your copy of the guide. Easy as that!
(You will be sent an email with a link to the downloadable PDF)


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Summer Beach Side Basketball Event
Enjoy Amazing Beach Basketball Gala with your friends and family. We are organizing different sports events which includes Pool Baskebtall, Swimming And Other Activites.
The Event will be well organized with all the necessary requirements including Pool Basketball Hoop, Basketball, swimming equipment including the first Ad and all the things.
We also have a musical night with karaoke and some local singers. Dinner will be available (at cost).
Center for Public Administration and Policy
Alexandria, VA 22314


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Here are the laps:
01:24:34 Half Marathon
Average pace per mile: 06:29
First Half vs. Second Half: 1h24.34 vs. 1h25.02 (28secs difference)
The course is challanging and the first half is faster for sure. Km 24 and 25 are very though together with mile 23. Long slight uphills which can kill your legs if you arrive there too tired.


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Are you struggling to shed those extra pounds and wondering if there’s a more effective way to reach your weight loss goals? As an expert weight loss trainer, I am here to tell you that resistance training might just be the missing piece of the puzzle.
In this article, we will explore the powerful relationship between resistance training and weight loss, revealing how this form of exercise can enhance your journey towards a leaner, healthier body. By understanding the purpose and objectives of incorporating resistance training into your routine, you’ll be equipped with valuable knowledge that can revolutionise your approach to weight loss.
So, let’s delve into the world of resistance training and discover its remarkable benefits for achieving sustainable weight loss.
The Benefits of Resistance Training
Resistance training, also known as strength training or weightlifting, offers a myriad of benefits that go beyond just building muscle. If you’re looking to maximize your weight loss efforts and achieve lasting results, incorporating resistance training into your fitness routine is a game-changer. Let’s explore six key benefits supported by research and evidence:
1. Accelerated Fat Burning:
One of the significant benefits of incorporating resistance training into your weight loss journey is its remarkable ability to accelerate fat burning. While traditional aerobic exercises like running or cycling primarily burn calories during the activity, resistance training offers a unique advantage.
Multiple studies have demonstrated that resistance training can significantly increase post-exercise energy expenditure, resulting in a greater calorie burn throughout the day. In fact, a study published in the Journal of Strength and Conditioning Research discovered that individuals who engaged in resistance training experienced higher resting metabolic rates compared to those who didn’t.
This prolonged elevation in metabolism means that your body continues to burn calories even after you’ve finished your resistance training session, promoting efficient fat loss.
2. Enhanced Muscle Mass:
Building lean muscle mass through resistance training is an essential component of sustainable weight loss. Unlike fat tissue, muscle tissue is highly metabolically active, meaning it burns more calories even at rest.
Research published in the American Journal of Clinical Nutrition found that increasing muscle mass through resistance training resulted in a higher resting metabolic rate, leading to greater fat oxidation.
In other words, by stimulating muscle growth and increasing your muscle-to-fat ratio, resistance training not only helps you burn calories during your workouts but also elevates your metabolic rate in the long term.
This increased metabolic rate creates a foundation for effective weight management and aids in maintaining your weight loss goals.
3. Overcoming Weight Loss Plateaus:
Weight loss plateaus can be frustrating and discouraging, but incorporating resistance training into your routine can help you break through these stagnant phases. Resistance training introduces new challenges to your muscles, stimulating further adaptations and reviving your metabolism.
For instance, integrating high-intensity interval training (HIIT) into your resistance workouts has been shown to significantly increase fat oxidation and improve body composition (*). Additionally, implementing variations such as Push, Pull, Legs (PPL) splits or circuit training keeps your workouts dynamic and prevents plateaus by constantly challenging your muscles and promoting continuous progress.
By incorporating these strategies, you can overcome weight loss plateaus and reignite your progress towards your desired weight.
4. Improved Body Composition:
Resistance training is not only beneficial for weight loss but also plays a crucial role in improving your body composition. Research published in the ResearchGate has demonstrated that combining resistance training with a hypocaloric diet (calorie deficit) leads to a significant reduction in body fat while preserving lean muscle mass.
By reducing body fat and increasing muscle definition, resistance training helps sculpt your body, giving you a toned and well-defined physique. Moreover, the improved strength and posture gained through resistance training contribute to better overall body composition and enhance your physical performance in daily activities.
5. Increased Energy Expenditure:
Resistance training offers a unique advantage over traditional aerobic exercises when it comes to post-workout calorie burn. The phenomenon known as excess post-exercise oxygen consumption (EPOC) refers to the increased oxygen consumption and calorie expenditure that occurs after a workout.
A study published in the Journal of Applied Physiology found that resistance training elicits a more prolonged EPOC response compared to aerobic exercise, resulting in higher total energy expenditure over a 24-hour period.
This extended calorie burns aids in creating a calorie deficit, which is crucial for effective weight loss.
6. Customisability and Variety:
One of the remarkable aspects of resistance training is its versatility, allowing you to tailor your workouts according to your preferences and goals. Whether you choose traditional weightlifting, bodyweight exercises (calisthenics), or resistance bands, you have the flexibility to customize your training routine.
For example, a study published in the Journal of Sports Medicine and Physical Fitness compared the effects of weightlifting and resistance band training on body composition and found similar improvements in strength and body composition with both methods.
Moreover, resistance training can be combined with other forms of exercise, such as aerobics or cardio, to create a well-rounded fitness routine that addresses various aspects of physical fitness.
Pairing resistance training with a balanced diet, such as a vegan meal plan or a keto diet, and incorporating healthy options like smoothies or juices further optimizes your weight loss journey by providing the necessary nutrients and supporting overall well-being.
How Resistance Training Promotes Weight Loss
Resistance training, also known as strength training or weightlifting, is a powerful tool for promoting weight loss. It involves performing exercises that challenge your muscles against an opposing force, such as weights, resistance bands, or your body weight. While many people associate cardio exercises with weight loss, incorporating resistance training into your fitness routine offers numerous benefits that can help you shed pounds and achieve your weight loss goals.
One way resistance training promotes weight loss is by increasing your resting metabolic rate (RMR). Your RMR refers to the number of calories your body burns at rest to maintain basic physiological functions.
Research has shown that resistance training can elevate RMR, leading to a higher calorie burn throughout the day. In fact, a study published in the Journal of Transitional Medicine found that individuals who engaged in resistance training experienced an increased RMR compared to those who didn’t.
This means that even when you’re not actively working out, your body continues to burn calories at a higher rate, supporting weight loss.
Another mechanism through which resistance training promotes weight loss is by preserving and building lean muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. By engaging in regular resistance training, you stimulate muscle growth and prevent muscle loss that often occurs during weight loss efforts (*).
This is particularly important because losing muscle mass can lower your RMR and make weight loss more challenging. A study published in the American Journal of Clinical Nutrition demonstrated that combining resistance training with a reduced-calorie diet resulted in greater fat loss and preservation of lean muscle mass compared to diet alone.
By maintaining or increasing your muscle mass through resistance training, you support a higher metabolic rate and optimize your weight loss efforts.
In addition to increasing RMR and preserving muscle mass, resistance training can also help create a calorie deficit, which is necessary for weight loss. To lose weight, you need to consume fewer calories than you expend. While aerobic exercises like running or cycling primarily burn calories during the activity, resistance training offers a unique advantage.
Research published in the European Journal of Applied Physiology has shown that resistance training elicits a more prolonged calorie burn after exercise compared to aerobic exercise. This extended calorie burns, known as excess post-exercise oxygen consumption (EPOC), occurs due to the energy required to repair muscle tissue and restore your body to its pre-exercise state.
By incorporating resistance training into your routine, you can maximize the calorie burn during and after your workouts, helping create a calorie deficit and promoting weight loss.
Furthermore, resistance training plays a crucial role in body composition changes during weight loss. While the number on the scale may not change significantly, resistance training can help reshape your body by reducing body fat and increasing muscle definition.
Research published in the National Library of Medicine has demonstrated that combining resistance training with a hypocaloric diet (calorie deficit) leads to a significant reduction in body fat while preserving lean muscle mass. This leads to a more toned and sculpted appearance as you lose weight.
Additionally, resistance training can improve your overall strength and functional capacity, making daily activities easier and enhancing your physical performance.
Designing a Resistance Training Program
Designing a resistance training program requires careful planning and consideration of various factors to ensure effectiveness and safety. Here are some key steps to help you design an effective resistance training program:
- Set Clear Goals: Begin by defining your goals. Are you looking to lose weight, build muscle, increase strength, or improve overall fitness? Having clear goals will guide the structure and focus of your program.
- Choose Exercises: Select a variety of exercises that target different muscle groups to ensure a well-rounded workout. Compound exercises, such as squats, deadlifts, bench press, and rows, engage multiple muscle groups simultaneously and provide efficient workouts. Include both upper and lower body exercises, as well as core exercises for stability and balance.
- Determine Sets, Reps, and Rest: The number of sets and repetitions (reps) you perform for each exercise will depend on your goals. For muscle building and strength, aim for 3-5 sets of 6-12 reps with heavier weights and longer rest periods (around 2-3 minutes). For muscular endurance and weight loss, aim for 2-3 sets of 12-20 reps with lighter weights and shorter rest periods (around 30-60 seconds).
- Progressive Overload: To continuously challenge your muscles and promote progress, incorporate progressive overload into your program. Gradually increase the weight, reps, or sets over time to stimulate muscle growth and prevent plateaus. However, ensure that you progress at a safe and manageable pace to avoid injuries.
- Consider Training Frequency: Determine how many days per week you will dedicate to resistance training. Beginners can start with 2-3 days per week, while more experienced individuals may aim for 3-5 days. Allow for adequate rest days between sessions to promote muscle recovery and minimize the risk of overtraining.
- Warm-Up and Cool-Down: Prioritize warm-up exercises to prepare your muscles and joints for the workout. This can include dynamic stretches, light cardio, and mobility drills. Similarly, incorporate a cool-down phase with static stretching to improve flexibility and reduce post-workout muscle soreness.
- Proper Form and Technique: Focus on performing each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury. If you’re new to resistance training, consider working with a qualified fitness professional to learn correct form and receive personalized guidance.
- Monitor and Adjust: Regularly assess your progress and make necessary adjustments to your program. This can include increasing weights, altering exercise selection, or modifying the training split. Listening to your body and adapting the program based on your individual needs and goals is crucial for long-term success.
Recommended Exercises for Weight Loss
When it comes to resistance training exercises for weight loss, incorporating compound movements that engage multiple muscle groups and elevate your heart rate is key. Here are eight highly effective exercises that can help you burn calories, build lean muscle, and promote weight loss:
Squats are a highly effective resistance training exercise that targets multiple muscle groups, making them a fundamental movement for building strength and promoting weight loss. This compound exercise primarily works the muscles in the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the core muscles.
To perform a squat, start by standing with your feet shoulder-width apart and your toes slightly turned out. Keep your chest lifted and your gaze forward. Engage your core and maintain a neutral spine throughout the movement.
Initiate the squat by bending your knees and pushing your hips back as if you’re sitting into an imaginary chair. Lower your body until your thighs are parallel to the ground, ensuring that your knees track in line with your toes and do not collapse inward. Keep your weight balanced evenly through your heels and midfoot.
From the bottom of the squat, drive through your heels and extend your hips and knees to return to the starting position. Squeeze your glutes at the top of the movement to fully engage the posterior chain.
When performing squats, it’s essential to use proper form to maximize effectiveness and minimize the risk of injury. Start with bodyweight squats to establish proper technique before progressing to using additional resistance, such as barbells, dumbbells, or kettlebells.
A study published in the European Journal of Applied Physiology investigated the hormonal response to squat exercises. It found that squats resulted in a significant increase in growth hormone and testosterone levels, which are essential for muscle growth and development.
Squats offer numerous benefits beyond weight loss. They help increase lower body strength, improve balance and stability, enhance athletic performance, and promote functional movement patterns used in everyday activities. Incorporating squats into your resistance training routine can have a significant impact on your overall fitness and body composition.
Deadlifts are a highly effective resistance training exercise that targets multiple muscle groups, making them a cornerstone of any strength training program. This compound movement primarily works the muscles in the lower body, including the glutes, hamstrings, and quadriceps, while also engaging the core, back, and grip muscles.
To perform a deadlift, start by standing with your feet hip-width apart and the barbell positioned in front of you on the floor. Bend your knees and hinge at the hips, maintaining a neutral spine and a slight bend in your elbows. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
As you initiate the movement, drive through your heels, extend your hips, and straighten your knees. Keep your back flat and your chest lifted throughout the lift, ensuring that your shoulders stay aligned with your hips. Engage your core and squeeze your glutes at the top of the movement to fully activate the posterior chain.
To lower the weight back down, hinge at the hips and bend your knees, maintaining control and a neutral spine as you guide the barbell to the floor.
A study published in the National Library of Medicine investigated the muscular activation during various exercises, including deadlifts. The findings revealed that deadlifts elicited high levels of muscle activation in the glutes, hamstrings, and erector spinae, indicating their effectiveness in targeting these muscle groups.
Deadlifts offer a wide range of benefits beyond weight loss. They help increase overall strength and power, improve hip and posterior chain development, enhance grip strength, and promote functional movements necessary for everyday activities and sports performance. Moreover, deadlifts can also help improve posture and stability by strengthening the muscles of the back and core.
Lunges are an effective and versatile resistance training exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. They are a compound movement that also engages the core for stability and balance.
To perform lunges, start by standing with your feet hip-width apart. Take a step forward with one foot, ensuring that your knee stays directly above your ankle and your thigh is parallel to the ground. The back knee should be slightly bent, with the heel lifted.
Lower your body by bending both knees until the back knee almost touches the ground. Keep your torso upright and avoid leaning forward. Engage your core for stability and control throughout the movement.
To return to the starting position, push through the heel of your front foot and engage the muscles of your front leg to stand back up. Repeat the movement on the other side by stepping forward with the opposite foot.
A study published in the Journal of Strength and Conditioning Research compared the muscle activation of the lower body during lunges with various types of resistance, including bodyweight, dumbbells, and a barbell.
Lunges can be modified in various ways to add challenge or target specific muscle groups. For example, you can perform walking lunges, reverse lunges, or side lunges. Additionally, you can add resistance by holding dumbbells or a barbell during the exercise.
Incorporating lunges into your resistance training routine offers several benefits. They help strengthen the lower body muscles, improve balance and coordination, and enhance functional movement patterns. Lunges also provide a cardiovascular component, making them an effective exercise for weight loss and overall fitness.
Push-ups are a classic and effective resistance training exercise that targets the muscles of the upper body, including the chest, shoulders, triceps, and core. They can be performed anywhere, making them a convenient and versatile exercise for building strength and promoting weight loss.
To perform a push-up, start by positioning yourself face-down on the floor, with your hands slightly wider than shoulder-width apart and your toes on the ground. Your body should form a straight line from head to heels. Engage your core and keep your glutes activated throughout the movement.
Lower your body by bending your elbows, keeping them close to your sides, until your chest almost touches the ground. Maintain a controlled and slow descent. Avoid sagging your hips or letting your lower back sag.
Push through your palms and extend your elbows to return to the starting position. Keep your body in a straight line and avoid locking your elbows at the top of the movement.
Push-ups offer several benefits beyond weight loss. They help develop upper body strength, improve muscular endurance, enhance core stability, and engage multiple muscle groups simultaneously. Variations such as wide-grip push-ups, close-grip push-ups, or incline push-ups can target different muscle fibers and provide progressive challenges as you advance.
A study published in the International Journal of Exercise Science Research examined the muscle activation during push-ups compared to bench presses. The results showed that push-ups activate the pectoralis major, deltoids, and triceps to a similar extent as the bench press, indicating their effectiveness in targeting the upper body muscles.
If you’re new to push-ups or find them challenging, you can modify the exercise by performing them on your knees or against an elevated surface, such as a bench or wall. As your strength improves, gradually progresses to performing full push-ups on the floor.
Pull-ups are a highly effective resistance training exercise that primarily targets the muscles of the upper body, including the back, shoulders, and arms. They are a challenging movement that requires upper body strength and control, making them an excellent choice for building muscle and promoting weight loss.
To perform a pull-up, start by gripping an overhead bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. Engage your core and keep your body straight throughout the movement.
Initiate the pull-up by squeezing your shoulder blades together and engaging your back muscles. Pull your body upward until your chin clears the bar, maintaining a controlled and smooth motion. Avoid swinging or using momentum to lift yourself up.
Lower your body back down with control until your arms are fully extended, and repeat the movement for the desired number of repetitions. If you’re unable to perform a full pull-up, you can use an assisted pull-up machine or resistance bands to support your body weight as you build strength.
Pull-ups offer numerous benefits beyond weight loss. They help strengthen the back muscles, improve posture, enhance grip strength, and promote overall upper body strength and muscular development. They also engage the core muscles for stability and provide a challenging cardiovascular component.
A study published in the Journal of Strength and Conditioning Research examined the muscle activation patterns during various pull-up variations. The researchers found that pull-ups elicited high levels of muscle activation in the latissimus dorsi (back), biceps brachii (arms), and infraspinatus (shoulders), making it an effective exercise for overall upper body development
If you’re new to pull-ups, it may take time to build the necessary strength to perform a full pull-up. Incorporate exercises that target the muscles involved in pull-ups, such as lat pulldowns, bent-over rows, and assisted pull-up variations, into your training routine to help develop the required strength.
Bent-over rows are a highly effective resistance training exercise that primarily targets the muscles of the upper back, including the latissimus dorsi (lats), rhomboids, and trapezius. This exercise also engages the muscles of the lower back, biceps, and core, making it a compound movement that promotes overall upper body strength and muscle development.
To perform bent-over rows, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Hinge forward at the hips while maintaining a neutral spine, allowing your arms to hang straight down toward the floor.
Bend your elbows and pull the dumbbells up towards your ribcage, squeezing your shoulder blades together at the top of the movement. Keep your elbows close to your body and avoid using momentum or swinging to lift the weights. Maintain a controlled and deliberate motion throughout the exercise.
Lower the dumbbells back down to the starting position, fully extending your arms. Repeat the movement for the desired number of repetitions.
Bent-over rows offer several benefits for weight loss and overall fitness. They help strengthen the muscles of the upper back, improve posture, and enhance shoulder stability. By targeting multiple muscle groups, bent-over rows contribute to a balanced and well-developed upper body.
A study published in the Journal of Exercise Science & Fitness Research examined the muscle activation patterns of different back exercises and found that bent-over rows elicited significant muscle activation in the rhomboids, trapezius, and rear delts
When performing bent-over rows, it’s important to maintain proper form and technique. Keep your back flat and your core engaged to support your spine. Start with lighter weights to ensure you can perform the exercise with proper control and gradually increase the load as your strength improves.
Variations of bent-over rows, such as using a barbell or resistance bands, can add variety to your training routine and target the muscles from different angles. Incorporating bent-over rows along with other pulling exercises, such as pull-ups or lat pulldowns, helps create a well-rounded upper body workout.
The overhead press, also known as the shoulder press or military press, is a highly effective resistance training exercise that targets the muscles of the shoulders, upper back, and arms. It is a compound movement that involves pressing a weight overhead while standing or sitting, making it a valuable exercise for building upper body strength and promoting weight loss.
To perform the overhead press, start by standing or sitting with your feet shoulder-width apart and a dumbbell or barbell held at shoulder height. Engage your core and maintain a neutral spine throughout the exercise.
Press the weight overhead by extending your arms, focusing on pushing the weight directly upward. Avoid arching your back or using momentum to lift the weight. Keep your elbows slightly in front of your body to engage the shoulder muscles effectively.
Once the weight is overhead, pause briefly and then slowly lower it back down to the starting position. Maintain control throughout the movement, avoiding any jerking or sudden drops.
The overhead press offers numerous benefits beyond weight loss. It helps strengthen the muscles of the shoulders, including the deltoids, and engages the upper back muscles, such as the trapezius and rhomboids. Additionally, the triceps and core muscles are activated as stabilizers during the exercise.
A study published in the National Library of Medicine found that resistance training exercises like the overhead press can significantly increase resting metabolic rate, leading to greater energy expenditure and potential weight loss.
Including the overhead press in your resistance training routine can help improve shoulder stability, enhance upper body strength, and develop a well-rounded physique. It also contributes to improved posture and functional movements, making it beneficial for daily activities.
To modify the overhead press, you can perform the exercise seated, which provides additional stability and control. Additionally, using different equipment, such as dumbbells or a barbell, allows for variety and targets the muscles in slightly different ways.
The plank is a highly effective resistance training exercise that targets the muscles of the core, including the rectus abdominis, transverse abdominis, and obliques. It is a static exercise that requires maintaining a stable position, making it valuable for building core strength, stability, and promoting weight loss.
To perform a plank, start by positioning yourself face down on the floor. Place your forearms on the ground, aligning your elbows directly under your shoulders. Extend your legs straight behind you, toes tucked under, and engage your core muscles.
Lift your body off the ground, creating a straight line from your head to your heels. Maintain a neutral spine, avoiding any sagging or arching of the back. Keep your neck relaxed and gaze down at the floor.
Hold the plank position for a specified duration, typically starting with 30 seconds and gradually increasing as you become stronger. Focus on maintaining proper form and engaging your core muscles throughout the exercise.
The plank offers numerous benefits for weight loss and overall fitness. It not only strengthens the core muscles but also engages the muscles of the shoulders, arms, and legs as stabilizers. By building a strong core, the plank exercise contributes to improved posture, balance, and overall body stability.
A study published in the Journal of Strength and Conditioning Research found that the plank exercise significantly increased the activation of the rectus abdominis, external obliques, and erector spinae muscles compared to other popular core exercises like the crunch or the sit-up.
Variations of the plank, such as side planks or plank with leg lifts, can provide additional challenges and target different muscle groups. Adding movement, such as knee tucks or mountain climbers, can also increase the intensity of the exercise and boost calorie burn.
Incorporating planks into your resistance training routine helps improve overall body strength and stability, making it beneficial for various physical activities and reducing the risk of injuries. It is a versatile exercise that can be performed anywhere without the need for any equipment.
Kettlebell swings are a dynamic and effective resistance training exercise that targets multiple muscle groups, including the hips, glutes, hamstrings, core, and shoulders. It is a compound movement that involves swinging a kettlebell between the legs and forcefully extending the hips to propel the weight forward. Kettlebell swings offer numerous benefits for weight loss and overall fitness.
To perform kettlebell swings, start by standing with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Place the kettlebell on the floor in front of you. Hinge at the hips, bend your knees slightly, and grasp the kettlebell handle with both hands.
Maintain a neutral spine, engage your core, and drive your hips back as you swing the kettlebell between your legs. Your arms should be straight and relaxed throughout this portion of the movement.
Forcefully extend your hips, squeezing your glutes and driving the kettlebell forward and upward. Allow the momentum generated from the hip extension to swing the kettlebell to about shoulder height. Keep your arms straight and use the power generated by your hips and lower body to control the swing.
As the kettlebell descends, hinge at the hips and bend your knees slightly to allow it to swing back between your legs. Maintain control throughout the exercise and avoid rounding your back.
In a study published in the Journal of Human Kinetics, researchers found that kettlebell swing workouts improved participants’ aerobic capacity and cardiovascular endurance.
Kettlebell swings offer several benefits for weight loss and overall fitness. They are a highly effective cardiovascular exercise that elevates the heart rate and burns calories. The explosive hip extension involved in the movement also contributes to building power and explosiveness in the lower body.
Furthermore, kettlebell swings engage the muscles of the posterior chain, including the glutes, hamstrings, and lower back. This not only helps develop strength and muscular endurance but also enhances posture and improves overall functional fitness.
When incorporating kettlebell swings into your resistance training routine, start with a weight that allows you to maintain proper form and control. Gradually increase the weight as your strength and technique improve.
Common Mistakes to Avoid
When engaging in resistance training, it’s important to be aware of common mistakes that can hinder your progress and potentially lead to injuries. By avoiding these mistakes, you can maximize the effectiveness and safety of your workouts. Here are some common mistakes to watch out for:
- Poor Form: Using improper form is one of the most common mistakes in resistance training. It can reduce the effectiveness of the exercise and increase the risk of injury. Always prioritize maintaining proper posture, alignment, and technique throughout each exercise.
- Lifting Too Heavy: While it’s essential to challenge yourself with appropriate weights, lifting weights that are too heavy can compromise your form and increase the risk of injury. Start with weights that allow you to perform the exercise with proper technique and gradually increase the load as your strength improves.
- Neglecting Warm-up and Cool-down: Skipping warm-up exercises and cool-down stretches is a common mistake that can lead to muscle strains, stiffness, and decreased performance. Warm-up exercises prepare your muscles and joints for the workout, while cool-down stretches help to improve flexibility and aid in recovery.
- Overtraining: Pushing your body beyond its limits without allowing sufficient rest and recovery can lead to overtraining. This can result in fatigue, decreased performance, and an increased risk of injuries. Make sure to incorporate rest days into your training schedule and listen to your body’s signals.
- Neglecting Proper Breathing: Breathing incorrectly during resistance exercises can decrease stability and compromise your form. Remember to inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase of the exercise.
- Lack of Progression: Failing to progressively overload your muscles is a common mistake that can stall your progress. To see continued improvements, gradually increase the intensity, duration, or resistance of your workouts over time. This helps to challenge your muscles and stimulate further adaptations.
- Poor Nutrition and Hydration: Neglecting proper nutrition and hydration can hinder your performance, recovery, and weight loss goals. Fuel your body with balanced meals, stay hydrated, and consider consulting a registered dietitian for personalized nutrition guidance.
- Not Seeking Professional Guidance: Lack of knowledge and guidance can lead to ineffective workouts and increased risk of injury. Consider working with a qualified fitness professional who can provide proper instruction, assess your form, and design a personalized program to help you reach your goals safely and effectively.
In conclusion, resistance training is a powerful tool for weight loss and overall fitness. It offers a multitude of benefits that can help individuals achieve their weight loss goals more effectively and sustainably. Through exercises like squats, deadlifts, and kettlebell swings, individuals can accelerate fat burning, build lean muscle mass, overcome weight loss plateaus, improve body composition, increase energy expenditure, and enjoy the customisability and variety of resistance training workouts.
Research and evidence support the effectiveness of resistance training for weight loss. Studies have demonstrated its ability to elevate metabolism, increase post-exercise calorie burn, and promote fat loss while preserving lean muscle mass. Additionally, resistance training has been shown to enhance overall strength, improve cardiovascular fitness, and engage core muscles for better stability and posture.
By designing a well-rounded resistance training program and incorporating various exercises, individuals can optimise their weight loss efforts. It is important to start with proper form and gradually progress the intensity and complexity of the exercises over time. Consulting with a fitness professional can provide guidance on program design, exercise selection, and safety considerations.
Incorporating resistance training into a comprehensive weight loss plan that includes a balanced diet and healthy lifestyle habits can lead to long-lasting results. Remember to listen to your body, give yourself time to recover between workouts, and stay consistent with your training routine.


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The T700 Raw QuadCarbon Fiber is designed with a specially formulated quad carbon texture that is processed and manufactured in the USA. It provides ultimate spin and improves the overall performance of the paddle.
X5+ 16mm polypropylene honeycomb core
Developed and tested in the Selkirk labs for Project 006, the X5+ polypropylene honeycomb core has been proven to deliver unmatched consistency and ball control. This advanced technology significantly enhances paddle performance by effectively absorbing vibrations while providing a larger sweet spot and softer overall feel.
Improved octagonal handle
The improved octagonal handle is designed to improve control, giving you more maneuverability and shot accuracy on the court.


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Soft design is safe to throw around, indoors or out
What's in the Box
K2 Licensed Products Softee Ball
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From time to time, Academy Sports + Outdoors runs sweepstakes in connection with its Ratings and Reviews. Certain of the reviews posted above on this page may have entitled the author to a sweepstakes entry.
Features and Benefits. Officially licensed key ring lets
you show support for your favorite NFL team. Lightweight, colorful acrylic material in a team logo shape. Made in USA. What's in the Box. WinCraft Pro Team Logo Acrylic Key Ring.
Jarden Sports Licensing Kids' Charlotte Hornets Free Throw
The Jarden Sports Licensing Kids' Charlotte Hornets Free
Throw 4" Softee Ball is a soft, kid-friendly toy with a poly-filled core and a synthetic cover for durability. The ball features a team logo and colors, so your child can show ...
Features and Benefits. Show support for your favorite
NFL team with this officially licensed flag. Designed for both outdoor and indoor use. Imprint shows on both sides with long-lasting color-fast dye. Attached D-rings. 3'W x 5'L. What's in the Box. ...


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FIU v. Toledo
On Dec. 21 the FIU Panthers played the Toledo Rockets in the Bahamas Bowl. The Panthers came out on top winning 35-32. The passing leaders were #8 Christian Alexander for the Panthers going 17/26 for 209 yards and a touchdown and #12 Eli Peters for the Rockets going 22/38 for 264 yards and 3 touchdowns. The rushing leaders were #2 Anthony Jones for the Panthers with 15 touches for 92 yards and 3 touchdowns and #12 Eli Peters for the Rockets with 5 touches for 43 yards. The receiving leaders were #88 Sterling Palmer for the Panthers with 3 catches for 64 yards and a touchdown and #3 Diontae Johnson with 6 catches for 98 yards and a touchdown.
Donate to Lamplighter Media Productions


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The Nate Robinson ‘Kryptonate Green’ Slam Dunk Contest shoes on eBay (Nike Foamposite Lite PE) are approaching $10,000.
This pair of sneakers on eBay is NOT THE SAME PAIR which Nate Robinson wore during the Dunk contest! Do not bid on these shoes!
DO NOT BID ON THIS eBay AUCTION!
Tune into “Late Show with David Letterman” tonight to see Nate Robinson wearing the actual pair of sneakers Nate Robinson wore during the NBA Slam Dunk Contest (presented by Sprite).


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City of Champions
Includes 2 nights at the Courtyard Times Square and tickets to the sporting event of your choice
New York has so many great sports teams, and the Courtyard Times Square gives you easy access to all of their homes: The world-famous Madison Square Garden is just a short walk away, while quick subway rides to the north or south respectively bring you to the iconic Yankee Stadium or the brand new Barclay Center, and an easy trip out of nearby Penn Station or Port Authority brings you directly to the MetLife Stadium. No matter what your sport is, we'll get you there to see it! Combine a two night stay with tickets to see the Knicks, Nets, Yankees, Mets, Giants, Jets or Rangers, and get in the game!
Starts at $229 per person for a two night stay, based on double occupancy
For more info please contact us at
212-302-4019 or 866-406-5341


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After a summer break, training is back on schedule!
Friday’s Longsword is on at 8:30 PM!
Location: Little Island Sports Complex
Check Classes section for more details
As an additional teaser, here’s a dropbox folder with some killer videos from the NordCamp tournament:
See you on Friday!


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Thread: Is my cardio session ok??
08-13-2004, 06:06 PM #1
Is my cardio session ok??
I normally just ride my bike as cardio, I keep my HR about 70% the whole time, for about an hour a day...
But sometimes I will do cardio in the gym and do, 20min. on the eliptical, 20min. on the treadmill, 20min. on the stairs.. I always keep my HR atleast 70%... Does it matter what machine for the best results or is it just your HR??
08-13-2004, 08:37 PM #2Associate Member
- Join Date
- Jun 2004
i like to jog, 70% as well. but many find that running tears down your leg muscle so they shrink up. it sounds good to me that you're varying your cardio workouts. an hour sounds good though.
08-14-2004, 01:42 AM #3Member
- Join Date
- Sep 2001
- South Africa
well most will say that the heart is the only muscle you should be monitoring for cardio (ie. anything which keeps the heart at 65-75% depending on goals). However I find that doing something like bike or fast-paced walking are ALL focusing on the legs. Is there any other cardio which won't burn only the legs? Two options I know are swimming (which I do but not that often cause you need a special memebership at the gym for that ) and rowing machine (which is a no no for me due to a should injury). What other forms are there to try? I thought of trying jump-rope as it hits the calves but not the quads so much.
08-14-2004, 04:11 PM #4
looks good. i like to change it up too otherwise i get real bored doing cardio.
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text: The unique carbon monocoque was specially developed for motorsport and is drawn directly from a Dallara Formula 3 chassis. The high side flanks are much more effective in the event of a side-ways collision than any other technical solution. The front crash box is connected to the monocoque and fulfills Formula 3 and sports car standards. The carbon monocoque itself has a four-layer, double-walled construction, which, from the position of the driver is fitted with a DMSB-homologated roll bar. It is also possible to mount a headrest, which is according to sportscar regulations, or even equivalent to those of the LMP. The KTM X-BOW GT4 sets new standards in GT racing safety standards with this unique combination of elements.


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Ideal equipment for cardiovascular training, the rower strengthens the whole body. Discover how to improve your athletic performance by using all the features of this home fitness equipment. As a bonus, NordicTrack gives you tips to personalise your fitness programme according to two objectives: endurance and sprint.
Rowing: A Complete Physical Activity
The rower uses almost 90% of the body’s muscles, also resulting in relatively intense cardio training. Very good for strengthening the cardiovascular system, it is gentle on the joints. The movements performed by the rower preserve the knees and hips, in particular, making it ideal fitness equipment for athletes of all ages, whatever their physical condition.
Techniques For Boosting Your Rowing Performance
To get a good grip on your rowing machine, start by adjusting it to your body shape: seat, handles and pedals according to the options offered by your machine.
Once you’re comfortable, break down the basic movements of the rower to make sure you get the most out of it:
- Start: Pull the seat forward, knees bent, hands at foot level, hold the pull bar firmly without tensing up, keeping the back straight.
- Propulsion: Push on your feet to stretch your legs as the seat slides backwards.
- Bend your trunk slightly backwards, while bending your arms to bring the bar closer to your body.
- Return: Repeat the same movements in the opposite direction. First move your trunk forward, then bend your legs back to the original position. Your arms follow the movement.
- Push on your legs to continue with the next movement.
Here are some good tips to train yourself on a rowing machine:
- The legs and upper body do not work simultaneously in the rower so break down the movement carefully.
- Be careful not to spread your knees.
- Keep your back straight and your abdominal muscles activated.
- Concentrate on your breathing so that you don’t lose your breath during the effort: inhale before your legs are propelled, exhale as you bend your chest backwards, then inhale and exhale as you return.
- Adjust the resistance to your physical condition and goals.
Rowing: Create Your Own Customised Training Programme
To help you achieve your goals and improve your athletic performance, NordicTrack offers several high-quality rowers:
- The RX800, accessible for all budgets, with an adjustable air resistance system allowing fluid, powerful and fast movements and the SpaceSaver® design to fold it up once the session is over.
- The RX850, equipped with a 10-inch interactive tablet to enjoy iFit® coaching sessions, with real-time adjustment of its 26 resistance levels according to the programme being followed. This rower has a silent SMR® magnetic resistance and a manually adjustable air resistance. Once again, its SpaceSaver® design allows you to optimise the layout of your home fitness area.
- Take it to the next level with the RW900, which, in addition to all the options offered by the RX850, is equipped with a 22-inch HD touch screen with real-time resistance control coupled with iFit® programmes. With this kind of immersion, you get the most out of iFit® sessions filmed in the heart of the world’s most beautiful landscapes.
Here are some tips on how to adapt your rowing training programme to suit your goals:
- For cardio and endurance, opt for long sessions of 30 to 45 minutes, an ideal format to start rowing or to quickly get back into good physical condition. Row at moderate speed and resistance for 5 minutes without foot braces, then 5 minutes with foot braces to warm up, then 30 minutes at 75% of your maximum heart rate. Allow 10 minutes at the end of the session to calm down by rowing more slowly.
- Train differently with shorter, more intense sessions, working on sprinting and split speed, while burning more calories. Do 10 minutes of progressive speed and power build-up to warm up. Alternate 8 times between 30 seconds at 95% of your maximum heart rate and 30 seconds of active recovery by gently rowing. Finish with 5 to 10 minutes of moderate-speed rowing to let your heart rate return to normal.
To quickly see the results of your fitness programme and improve your performance, plan 3 to 6 rowing sessions per week, with at least one rest day per week. To find out more or to equip yourself, browse through the features of NordicTrack home rowers and choose the one that suits you!
Check out our Fitness equipment & Coaching page for more advice.


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- Control your bike in this great Bike Rush race. This great road will be full of obstacles and ramps that will make us fly through the air. Control your flight and manage to land on your feet after taking several turns to get points on your scoreboard.
Your goal will be to last as long as possible on your bike, adding points and establishing your own personal record. You will have the opportunity to revive your character only once to continue on your way and improve your score. Have fun with this great bike game in the Bike Rush challenge.
Enjoy the game Bike rush, it's free, it's one of our Play Sports games we've selected.


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The Most Common, Critical Error in Golf
The golf downswing is where the vast majority of golf swings goes awry. Even if the player has the perfect grip and stance, lines up to the ball perfectly and flawlessly executes the upswing, a bad downswing will undo all the hard work.Engaging Your Golf Swing Powerhouse
Engaging the powerhouse of your golf swing is a natural process. This article discusses the source of your power and how to create greater consistency, balance and control.The Beginning of the Golf Swing
The golf backswing is the beginning of the motion of hitting the ball. Golf is the only sport where the player hitting the ball begins the action – in baseball and other ball-and-stick sports, the ball motion is began by another player. That is why it is so hard to start the backswing when you begin playing.Bushnell Tour V2 With PinSeeker Technology
Have you spent quite a bit of time on the golf course and are somewhat upset over your score? Would you like to lower it through making more accurate shots? If so, then you are like a lot of golfers. However, unlike a lot of golfers, you are going to do what you need to do in order to make a proactive change. You will need to find a quality laser rangefinder which can boost your ability to get the most out of your golf time.Charity Golf Tournament 101 – A Great Way to Raise Money for Your Cause
You want to start your own charity/ fundraiser? Thinking of a charity golf tournament? This is a great way to raise money and funds for your organization. Here is how to do it.Golf Glove Wear Patterns – What Are They Telling You?
Golf glove wear patterns can tell you a lot about your golf grip faults. And there’s only one thing worse than playing a poor round of golf – NOT KNOWING WHY?! There’s really no excuse though, as there are many indicators which will tell you what you’re doing wrong.How to Be Aware of Your Muscles and Use Them for a Golf Swing
To play the game of golf, muscle awareness is very important. While building or rebuilding your swing, it is important to take note of each golf muscle involved in play and how it acts during a good swing. Muscle memory happens automatically whether you are aware of it or not.What Is The Best Golf Ball?
What is the most important piece of golf equipment you will ever purchase for your golf arsenal? What equipment is custom made for your individual game? What piece of equipment will you change as your game improves and change even more if your game deteriorates? Your golf ball!TaylorMade R11 Versus TaylorMade Burner Superfast 2.0 – Which Driver Is Right for You?
For the 2011 golf season, TaylorMade released the R11 driver, which carries on the blood lines of the very popular R-series drivers of past years, and the Burner Superfast 2.0 driver which is a follow up to the Burner 1.0 driver introduced in 2010. So if you happen to be shopping for a new driver, how do you decide which of these clubs are right for you? They are both used by tour professionals, they have received positive reviews in various golf magazines and they have both sold extremely well. Although it is a difficult choice, this article will try to break down the differences between them to allow you to make an educated choice on which TaylorMade driver is right for you.Golf Backswing Tips To Cure Over The Top Golf Swing
One of the most common swing faults is an over the top golf swing. This fault causes 2 major mishits. One is the dreaded slice, the other is a hard pull. This is all dependent on the club face at impact. This issue is so common many books have been written on how to cure a slice. And yet, golfers are still struggling to fix it. I’ve got some of my own opinions on this topic, and will give you a few tips that relate to the proper golf backswing.


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Our well established swim academy runs six days per week and teaches over 4000 children and adults to swim across our five Health and Leisure centres. Our instructors are highly trained and qualified and follow lessons as structured by Swim England. The Swim England Learn to Swim Programme is the leading national teaching syllabus for delivering safe, inclusive and effective swimming lessons for all ages.
We are currently accepting new applications for Aquababes Swim Academy lessons. Applications for Aquababes can be made by clicking 'Apply for children's lessons' below and following the link to our online application form.
Some of our centres are now able to offer limited classes for some stages. Please email our Swim Academy Team firstname.lastname@example.org to enquire, stating the centre and stage required. You can find out about the stages and whether they apply to your child by visiting our entry requirements page
Please come back to this page or visit our reopening page for further updates.