The crunch on an exercise ball | Bodybuilding, Supplements, Diets ...

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Benefits Of The Crunch On An Exercise Ball ? Abs Exercise and Core Exercise

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Helps to stabilize and support our back

Abdominal muscles are worked throughout the entire range of this workout
Improves our physical appearance

Pros

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This workout is easy to learn and do, and is an excellent addition to any fitness routine
Equipment is inexpensive
Equipment doesn?t take up a lot of space
Works primarily your abdominal muscles

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Cons

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Need to purchase equipment
Takes a little practice to keep the ball stable

Tips

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These tips have helped me make this workout easier and perhaps more effective:

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It helps me to stabilize the ball by placing my toes against a wall or piece of furniture. This prevents my feet from sliding.
Readjust your position on the ball if you feel muscular discomfort on either side of your body.
Make sure your lower back is firmly on the ball to prevent lower back strain.
Keep the ball less than fully inflated to help prevent it from rolling.
Practice a few times lying on the ball and keeping it stable before doing this workout

How To Do The Crunch On An Exercise Ball

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I really like this workout. Your abdominal muscles are worked during the entire range of this workout. Your abdominal muscles stay tight while laying flat by supporting your upper torso, and while rotating up to a 45 degree angle.
I like to support my toes against a wall or piece of furniture to help me keep my feet from sliding.

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Lie flat face up supporting your lower back on the ball to prevent lower back strain
Place your hands behind your head
Contract your abdominal muscles to rotate your torso off the ball and elevating your upper torso about 45 degrees
As you rotate up, keep the ball stable
Lower back down to the flat position stretching your abs
Repeat for about 15 or more repetitions
I usually do 25 reps at a time, 4 times a day. If you have not done abdominal workouts in a long time, slowly work up to this level.

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BCS commissioners settle on plan for playoff

CHICAGO (AP) ? The BCS commissioners are backing a playoff plan with the sites for the national semifinals rotating among the major bowl games and a selection committee picking the teams.

The plan will be presented to university presidents next week for approval.

Once the presidents sign off ? and that seems likely ? major college football's champion will be decided by a playoff for the first time starting in 2014.

"We are excited to be on the threshold of creating a new postseason structure for college football that builds on the great popularity of our sport," Notre Dame athletic director Jack Swarbrick said Wednesday.

All 11 commissioners stood shoulder-to-shoulder behind Swarbrick, who read the BCS statement from a podium set up in a hotel conference room.

The commissioners have been working on reshaping college football's postseason since January. The meeting Wednesday was the sixth formal get-together of the year. They met for four hours and emerged with a commitment to stand behind a plan.

"I think we're very unified," Big Ten Commissioner Jim Delany said.

The commissioners refrained from providing specifics of the plan in their announcement.

Pac-12 Commissioner Larry Scott did say the two semifinals would be worked into the existing major bowls and the site of the national championship game will be bid out to any city that wants it, the way the NFL does with the Super Bowl.

People with firsthand knowledge of the decision tell The Associated Press the semifinals of the proposed plan would rotate among the major bowls and not be tied to traditional conference relationships.

They also said that under the plan a selection committee would choose the schools that play for the national title.

The people spoke on condition of anonymity because the commissioners did not want to reveal many details before talking to their bosses.

"I am delighted," said SEC Commissioner Mike Slive, who has supported a four-team playoff for years and whose league has won the last six BCS titles. "I am pleased with the progress we have made. There are some differences, but we will work them out. We're trying to do what is in the best interest of the game."

There was some debate about whether to have semifinal sites rotate between the current BCS bowls ? the Orange, Sugar, Rose and Fiesta ? or link the sites of the games to traditional conference affiliations. By linking sites to leagues Southeastern Conference teams could host games at the Sugar Bowl in New Orleans and Pac-12 and Big Ten teams could host games at the Rose Bowl in Pasadena, Calif.

But the logistical issues that come with not having the sites for the semifinals set in advance were too big a problem. Now it will be possible for Ohio State and Oregon to play a semifinal in Miami, the site of the Orange Bowl.

How the teams will be selected has also been hotly debated; the current Bowl Championship Series uses a combination of polls and computer rankings.

There are still major details to be worked out, such as who exactly makes up the selection committee, but college football will take a page from college basketball, which uses a committee of athletic directors and commissioners to pick the teams for its championship tournament.

Scott has pushed for conference champions to be given preference for the playoff, but said he was comfortable that a committee would emphasize that and strength of schedule. He stopped short of saying the committee was part of the proposed plan.

"My position has evolved on that," Scott said about the selection committee. "There's a positive impression about the role that the basketball committee has played for basketball, and I think there's been a consensus that the current (football) system is pretty flawed in a lot of ways."

The 12-member BCS Presidential Oversight Committee meets Tuesday in Washington. The commissioners and Swarbrick all stressed that ultimately the decision lies with the presidents. And that they will have more than just one model to talk about at their meeting.

The Big Ten and Pac-12 presidents have both expressed support for the so-called plus-one model, which gives the BCS a new look by selecting the championship game participants after the bowls are played instead of creating a pair of national semifinals.

"I'm comfortable both of those will still be discussed at the president's meeting," Delany said.

Discussed, yes. But unless something unexpected happens in Washington, a playoff will take another step to becoming a reality.

____

Follow Ralph D. Russo at www.Twitter.com/ralphDrussoAP

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Boomers' hep C tests may torpedo insurance

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Boomers' hep C tests may torpedo insurance
A government proposal that all baby boomers get tested for hepatitis C may be getting high praise for its potential health benefits, but it?s also raising questions about the unintended consequences of screening for those seeking insurance.

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A Khoa Conspiracy

A furry-friendly roleplay inspired by the popular genre of the post-war era often named Noire, involving the conflicts between crime and law; the story will be centred around the interactions of characters with a variety of backgrounds.

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This topic is an Out Of Character part of the roleplay, ?A Khoa Conspiracy?. Anything posted here will also show up there.

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Forum for completely Out of Character (OOC) discussion, based around whatever is happening In Character (IC). Discuss plans, storylines, and events; Recruit for your roleplaying game, or find a GM for your playergroup.
The OOC section for "A Khoa Conspiracy". Use it as you see fit.

Some extra stuff about the roleplay; probably no better than filler, since I can't figure what to do with this post, yet.
????Taking the obsessive, private stereotype of investigative journalism and making it into a means to combine characters? That's my cup of tea. Crime-versus-the-law is a popular conflict of the post-WWII era, and hopefully still intriguing. Cracking a few eggs to get the facts, so to speak, involves deep, extensive research; a process which invariably involves people. Take into heart the concept of stereotyped Big Apple, and hand-wave a few shifts in reality: Let the world be a little more dark and edgy than Film Noire makes it out to be; toss in some potential leaps in gasoline-based technology; maybe even throw some fur onto a few characters, for kicks. Drop into the scene as a criminal, a journalist, a member of the NYPD? take charge and put your corporation into a few lucrative deals under the table to grab that extra New Year's bonus. To the eyes of an investigative journalist, all these people are fundamentally the same, regardless of their prestige. If the truth crosses over a character, why not run with it?

Muldrake

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Hekker?s ready for the Rams: Bothell High, Oregon State University standout punts his way into the pros

Johnny Hekker tweeted the following news on April 28: "Your boy is going to be a St. Louis Ram! Free agency deal."

The former Bothell High player, at 6-foot-5, 221 pounds these days, was a standout four-year starting punter at Oregon State University. During his senior season, he punted 50 times for a 44.0 yard average.

Now 22, Hekker is set for the next level in his football career. On June 14, he headed to St. Louis to join the National Football League squad.

"It's an exciting time for us," said mother Joy.

"I'm one of their employees. I'm ready to work when they need me. I'm on call," Johnny said last week after finishing a workout at OSU in Corvallis. He apologized for returning the Reporter's call about an hour after it was placed, but extensive training prevails in his world.

"Most teams don't keep two punters around. I'm going to do my best and work hard," said Hekker, noting that either he or Tom Malone could earn the punting spot. "It's an open competition between him and me. It's survival of the fittest."

As for being fit, Hekker said he works out for about 3 1/2 hours a day on his craft, which includes punting and upper-body and legs work. Along with his OSU workouts, he traveled to Pratville High in Alabama in the winter to train with his friend Mike McCabe of One On One Kicking.

At OSU, his long list of highlights included: setting the single-game school record with a 52.5-yard average (6-315) at Utah in 2011, thus earning College Football Performance Award Punter of the Week; booting the second-longest punt in OSU history of 74 yards versus USC in 2010; earning the Sun Bowl Special Teams MVP after averaging 45 yards on 10 punts in 2008; earning two Pac-10 All-Academic selections.

Hekker, who recently shaved his long hair and donated it to the charity Locks of Love for children suffering from long-term medical hair loss, said that walking on as a punter at OSU was a major decision in his life.

Bothell High football coach Tom Bainter said that Hekker was a believer in that dream and whole-heartedly put in the maximum effort to make it a reality. Hekker could have accepted a Division IAA scholarship to play quarterback at Southern Utah, but he felt that punting at OSU was his calling, Bainter recalled of the tough decision during the player's senior year.

And now it's NFL time for the former Bothell Cougar.

"The day Johnny signed with the Rams, he called me on the phone while our staff was on a coaches' retreat. I put him on speaker phone and it was really cool to hear the excitement and joy in his voice, which matched our feelings exactly," Bainter said. "As only Johnny can, he deflected the glory and thanked us for helping him to get to this point in his life. I can't even begin to explain how proud we are of him, both as an athlete, but also the young man he has become."

During his senior year at Bothell High, Hekker was a 4A Kingco first-team quarterback selection, throwing 55 touchdowns and totaling about 2,000 yards in 14 games. In basketball, he averaged 12.6 points and 7.5 rebounds per game en route to Kingco second-team honors. He also qualified for state in the triple jump.

Bothell High athletic director Yonni Mills said she was impressed with Hekker's football and basketball abilities when he donned a Cougar uniform.

"Boy, that kid could jump through the ceiling, he's a fabulous athlete. Johnny is such a great guy and so much fun and we're excited for him," she said. "I think we're going to have to start wearing some Ram gear for Johnny, where everybody gets dressed up because Johnny has a big game."

Hekker said it was Bainter and his four older brothers ? Joel, Judah, Tim and Zach ? who pushed him to be successful on the gridiron and in life.

"Coach Bainter always said to try and be 1-0, be the best at what you're doing right now," he said, whether it's punting, answering a reporter's questions or reading a book in science class. "And I competed with my brothers a lot. That gave me a step up on the competition when I was with kids my own age."

As a youngster, Hekker joked that he dreamt of playing pro football, basketball and soccer all at the same time. He soon narrowed his sports down to football and basketball, and whichever sport was in season, he was completely focused on his and the team's performances.

On being selected to play with the Rams, Hekker said: "It's an amazing miracle ? I couldn't be more blessed."

Contact Bothell Reporter Editor Andy Nystrom at editor@bothell-reporter.com or 425-483-3732, ext. 5050.

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