Tag: Tutorial
3 Types of Soccer Fitness Training | Improve Soccer Fitness | COACH MY SKILLS
theguy 0 Comments Get fit
God its so cold, can’t even speak properly. Hi guys, Chris here from Coach My Skills. Coming today here with another short videofor you. I’ve had a couple of requests about this one,so today I’m doing Soccer fitness. Now there are many aspects to Soccer fitness. You’ve got things like speed, endurance, stamina, agility,strength. So, only today is what i want to focus onis building that base fitness. So, if you’re starting from an offseason andyou’re starting to work into a season thats upcoming, and you’re in preseason with thatand you want to start from the bottom and try build that base up. Thats the sort of fitness of talking about now. So, I want to talk through 3 different typesof training that you can do to help improve that Soccer fitness. So just before you get started with any fitnesswork, of course its important with these to warm up properly.Now I’m not going to talk about a warmup today,maybe we do that in another video. But make sure you warm up properly, thingslike dynamic movements are perfect, for this sort of fitness work. So make sure you do that to avoid any injuries. Now I apologise for the wind. “Its too late to apologise” Its quite strong here so hopefully it doesn’t affect the sound. Now the first training type that we will speakabout is continuous training. Now the clue is in the title with this one,CONTINUOUS. As you can see there. So its a form of training that is low aerobictraining, so you’re doing it at low intensity but you do it for a longer period of time.So something like going to the gym 30 minuteson a bicycle, low intensity, keep it going for 30 – 40 minutes. Its a long period. So this is a good training to begin with. Its a baseline training so for the first,I would recommend for the first one to two weeks of you’re initial training for you’reoffseason you stick to continuous training to try and build that base up of your fitness. After you build that base up of fitness, after1-2 weeks you can start moving on to other different types of training Im aboutto speak about.So after having been doing that continuoustraining for a period of 1 to 2 weeks the second type of training you can now incorporateinto your offseason programme is Fartlek training. Believe it or not, “Fartlek” training means”Speed play” in Swedish. Of all languages. For me, Fartlek runs are like the Holy Grailfor Soccer fitness. What they are basically small surge of increasedspeed followed up by returning back to normal zone and recovering, and then trying to repeatagain. Its very much specific to a football gamewhere you’re making short dashes, short sprints and then you want to try and recover as quicklyas possible. So they are perfect for football and somethingyou need to incorporate to build that Soccer fitness base up. Now to start off with the Fartlek runs, Iwould recommend to do like a 20 minute timed run. And you can do say a 3 minute jog. And then do a Fartlek run for 1 minute where you increase the speed, run at 70 to 80 % of yourmaximum. Thats all it is. Its not a full out maximum run.You are not trying to hit the red line. You are not trying to push yourself to thelimits. Its at a good pace like that. And then after you’ve done 1 minute you arethen going to recover again for those 3 mins. So its like I said, very specific for football. Very relevant. So something you should definitely incorporatein your training. Freezing up. Yeah ok. But you got the first continuous training,the second Fartlek training, and then you want to incorporate the last thing that Ithink is essential for football players aswell is Interval training. Now interval training can seem a little similarto the Fartlek training. I can assure you its not.And what that is a higher intensity for shorterperiods of time, but the rest is almost the equivalent to the amount of time that you’reworking. So for example you might work for a high intensityof 90 % so your almost close to your maximum, for a minute but then your rest is only aminute or a minute and a half. So its alot more intense, but its a alot shorterperiod. So a little bit like the Fartlek trainingas well, with the interval training its important to focus as well on the recovery. When you recovering your body is also adaptingaswell.It is part of the process that when you’reputting the work in and you’re recovering, you focus on the recovery as well. Because as you’re doing it your body makeschanges. You are becoming alot more stronger and fitter. This is perfect for Football as well. So its important you build up through that,and I’ll show you that as well.That you build from the continuous, to yourfartlek, then into your interval and you start to incorporate them all and that will giveyou a really good basic ground fitness for football for moving forward into things thatare more specific like speed, agility, all those other things that you have as well thatyou can focus on another time. So thats the three types of training thatI would recommend to do, especially if you’re doing an offseason programme. To the people that requested this video, thankyou very much. I picked probably the worst day to do it itsso cold. And yeah, I hope that its useful for you. Thanks for watching. Hope you enjoyed the video. If you did give it a thumbs up. If you feel sorry for me standing in the coldgive me a thumbs up as well. And I’ll see you in the next video. Don’t forget to comment and subscribe! Thanks.
Basic Food Safety: Chapter 2 “Health and Hygiene” (English)
theguy 0 Comments Healthy Food
Welcome to "part Two: health and Hygeine what is organic illness? How does meals employee well being affect security? What will have to you do when you’re ailing? What does excellent individual hygiene mean? In finding the answers to these and different main meals security questions including: suitable handwashing and when it can be major the right way to preclude barehand contact with capable to consume foods Glove Use and how personal habits can affect food security. Of the entire types risks that may come up from harmful food dealing with practices, organic illness is the most original. Our world is stuffed with germs, and a few could make us sick. Its these unsafe pathogens that intent foodborne sickness. Food worker well being is among the most important explanations to stopping foodborne sickness. Its easy, when you are unwell, don’t work with meals. Germs can effortlessly be unfold if you’re experiencing flu-like symptoms, jaundice, or different health problem.If you’re ailing keep house. Take into account the 24 hour rule- Vomiting, Diarrhea, Fever with Sore Throat, or jaundice. Stay house for 24 hours after the last symptom. If my staff are ill I tell them to head residence and comeback when they’re feeling higher – its no longer valued at the danger besides being conscious of your own wellbeing and understanding that when you’re in poor health, that you just pose a risk to the public – being mindful of your individual hygiene is an extra facet of averting contaminants in the food you serve. Correctly, meals staff with excellent individual hygiene keep lives. Following correct hand washing protocol, with the aid of washing your hands the right method and at the proper instances, maintaining fingernails trimmed for simpler cleaning, wearing hair restraints and appropriate work clothing and covering cuts and burns with bandages and gloves – in addition to not working while unwell – are all ways that hygiene prevents the unfold of germs within the kitchen.Handwashing is whatever that we all learned at an extraordinarily younger age- but if you want to work as a food handler it’s principal to re-learn this mission in the suitable manner that complies with the health department guidelines. But first lets evaluate the occasions that it is integral to clean up. Wash your arms throughout the day, even when fingers seem clean, to preserve germs out of your physique and the meals you put together.Perpetually wash before you begin food coaching and you probably have been contaminated via publicity to capabilities germs. Infection can also be brought on by using utilizing the toilet- touching ones face or nose – dealing with uncooked meat, fish or chook- sneezing, coughing or blowing ones nostril – dealing with rubbish or soiled dishes – dealing with animals or utilizing chemical compounds – or after taking a damage, eating or smoking. In the event you arent sure if a wash is vital, wash anyway just to be reliable.Right handwashing is a six step approach that requires a handwashing sink with sizzling and bloodless walking water, cleaning soap, and paper towels or different single-use drying procedure. Step 1: Get arms wet to support the cleaning soap work Step 2: follow soap and scrub, take into account to pay attention to your complete hand when washing. Step three: Rub your fingers for a full 20 seconds. That is how long it takes for cleaning soap to kill germs. Step 4: Scrub the backs of your arms and between your fingers, a fashioned breeding floor for bacteria. Scrub your forearms. They mostly contact meals, meals prep surfaces, and utensils. Step 5: Rinse arms to ship the cleaning soap suds and germs down the drain.Rinse for about 5 seconds to wholly remove the soap. Step 6: After rinsing, dry arms and forearms with disposable paper towels or an air blower. Dont use fabric towels or dishrags, which will keep damp and recontaminate your fingers. Its essential to understand that hand sanitizers may be useful on clean hands, however aren’t substitutes for handwashing. In fact, in some circumstances double hand washing could also be required. Consistently do not forget that hand washing is the important food protection software to do away with the germs that make men and women ill. When in doubt, wash. But germs can stay to your arms even after washing, thats why it is foremost to hinder bare hand contact with capable-to-consume meals by utilising utensils equivalent to tongs, scoops, deli papers, or single-use gloves. Center of attention on minimizing naked-hand-contact. Utensils, Tongs, Tissue paper – these are all suitable when dealing with able-to-devour foods- so that you dont have to glove up as most commonly as you could possibly feel.Consider when you do use gloves, it is required to clean earlier than and in many instances after glove use. Ready-to-devour foods are these served without further washing or cooking to get rid of germs – they usually incorporate washed produce that’s eaten raw akin to sliced fruit, salads, and garnishes – foods that is probably not cooked comparable to sandwiches, sushi, and deli salads – bakery or bread items corresponding to breads, truffles, pies, and tortilla chips – ice which may be used in drinks or meals that have already been cooked. Gloves can also be elaborate because if a meals handler thinks they are utilizing gloves competently- and they arent- they may be able to put the public at an accelerated danger via infection. Gloves are there to protect food from germs, no longer your fingers from the food – so don’t forget to alter them regularly and in no way wash or reuse them, chiefly if between working with raw and ready-to-consume food When youre done with them be definite they go within the trash and wash your hands afterwards.With regards to wellbeing and hygiene as a security in opposition to food borne health problem, its main to comprehend that personal habits have an impact on meals safety. You can also no longer eat, drink, or use any form of tobacco in meals prep areas. That is to avert spills and minimize infection Use hair restraints that are supposed to hold fingers out of hair and hair out of food. Hair must perpetually be restrained when working round meals or in food prep areas. Hair restraints comprise hairnets, barrettes, ponytail holders, and tight braids. Lengthy beards must also be restrained.Fingernails must be trimmed for less difficult cleaning. If nail polish or synthetic nails are worn you have to wear gloves when making ready all meals, not just in a position-to-eat meals. Jewelry including rings, watches, bracelets, and all other jewelry on palms or hands must be removed during food education. Wedding rings could also be worn if they are protected with a glove when the meals worker is making ready food. Private gadgets like treatment, coats, and purses have to be saved far from food, dishes, and linens. Let’s evaluation "section Two: wellbeing and Hygeine We realized that organic infection is triggered by germs on our bodies and in our atmosphere, and that if you’re ailing – do not come to work, comply with the 24 hour rule, and assess in along with your character-in-cost about your symptoms. Comply with appropriate handwashing steps on the correct instances to hinder biological infection. Preclude barehand contact with equipped-to-consume-foods. Use gloves to safeguard meals, now not your hands – and wash before and after glove use.Be aware of your own personal habits and hygiene as a safeguard in opposition to meals Borne illness..
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6 NEW GYM HACKS YOU HAVE TO KNOW! Part 2 – Tips for better workouts
theguy 0 Comments Get fit
Today I am sharing with you my favorite gym hacks that I do in the gym to make it easier we did one of these videos before and you really liked it so I was thinking let’s do another one let’s get to the gym and right two weeks my first tip is to have ice cubes in your shaker because we all know how good it is to have your BCA ice-cold number two is use your straps as a handle while doing front squats I know that so many are struggling with the pain that you can feel in your hand wrists while doing front squats so by using the strap like this you can do your front squats and have your barbell steady on your shoulders and don’t feel any pain in your hand wrists good next tip is actually a little bit funny because this is a personal thing that I have been doing for a while this is how I tie my shoelaces I hate when the shoelaces are too long and it just gets all over so if they are too long I always tie them like this around my ankle and then just a little fun in the front next tip is a tip that every guy or girl who loves to lift heavy should know because when you have loaded the barbell up with so much weight and then when you want to take them off it’s kind of hard so this is a little tip to make it so much easier we’re gonna use this small weight plates two and a half kilos in this case for me and putting it on the floor and then rolling up the weights on it and then you can just get the weights off so easy next tip is to use two barbells as a dip station by using two barbells in the squat rack like this you can use it as a dip station next tip is a really good one and it is so simple to avoid smelly shoes use tea bags so I’m putting two of them in each shoe and then just grab them and put them in my gym bag.
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6 NEW GYM HACKS YOU HAVE TO KNOW! Part 2 – Tips for better workouts
theguy 0 Comments Get fit
Today I am sharing with you my favorite gym hacks that I do in the gym to make it easier we did one of these videos before and you really liked it so I was thinking let’s do another one let’s get to the gym and right two weeks my first tip is to have ice cubes in your shaker because we all know how good it is to have your BCA ice-cold number two is use your straps as a handle while doing front squats I know that so many are struggling with the pain that you can feel in your hand wrists while doing front squats so by using the strap like this you can do your front squats and have your barbell steady on your shoulders and don’t feel any pain in your hand wrists good next tip is actually a little bit funny because this is a personal thing that I have been doing for a while this is how I tie my shoelaces I hate when the shoelaces are too long and it just gets all over so if they are too long I always tie them like this around my ankle and then just a little fun in the front next tip is a tip that every guy or girl who loves to lift heavy should know because when you have loaded the barbell up with so much weight and then when you want to take them off it’s kind of hard so this is a little tip to make it so much easier we’re gonna use this small weight plates two and a half kilos in this case for me and putting it on the floor and then rolling up the weights on it and then you can just get the weights off so easy next tip is to use two barbells as a dip station by using two barbells in the squat rack like this you can use it as a dip station next tip is a really good one and it is so simple to avoid smelly shoes use tea bags so I’m putting two of them in each shoe and then just grab them and put them in my gym bag.
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BEAUTY BASIC / Skin Care : Evening Routine
theguy 0 Comments Uncategorized
Whats up guys so on this video i’m gonna show you the right way to rejuvenate and care for your skin cat the human needs to claim hi every person sup occurring ok so in this video i am gonna offer you a very in-depth tutorial on learn how to rejuvenate your dermis and these are the hints that I in my view use myself so i do know this works really simple i am maintaining it to 5 recommendations so the primary one the essential is to cleanse your epidermis to clean it the key to rejuvenation is making sure that your skin is easy so it may absorb all the fundamental excellent merchandise that you’re hanging on it so you need to make sure that any purifier that you are using is powerful particularly if you’re any individual that’s sporting quite a lot of make-up or you might have waterproof mascara i know this is unconventional to what you guys hear however try making use of cleaning oils as an alternative of facial soaps or any harsh chemical soaps which are in the market on the market would not always mean you need to spend a lot of money that you would be able to go so simple as additional-virgin olive oil and that is honestly my favourite make-up remover and also home made cleaner it’s so homemade you can just actually use it from the bottle if you are going to be utilizing an extra virgin olive oil you need to search out one that’s licensed healthy exceptionally if you’re placing it in your face you do not want to make use of anything that is low nice so discover a licensed natural further virgin olive oil to use on your face it is going to melt down the make-up it will be handy to eliminate and in addition it is going to support nourish the skin too simply because it doesn’t strip away the normal oils which can be already on my face but it surely helps break down the merchandise at the same time without hectic my epidermis for many who are concerned about like acne susceptible dermis simply due to the fact you are utilising oil on the skin does no longer imply it’s going to make it any longer oily in fact it is in reality going to help nourish the epidermis and keep it from getting more irritated so rather of using any harsh chemicals seem for a product that is extra healthy has much less alcohol less parabens and in finding anything that’s more soft on the skin so this is the reason I propose utilising oils on the dermis with regards to cleansing and taking out any make-up and i do know there may be gonna be nights when you’re going to be super lazy in terms of eliminating makeup however for those who find time to brush your enamel that you may obviously find time to do away with the make-up so just put money into a good make-up remover this is one that i like with the aid of Kummer lab what i admire about these cleaning wipes is that it would not suppose like a makeup remover where if you dispose of the makeup your dermis feels dry there may be introduced moisturizer in here and it feels more hydrating when you are doing away with the makeup as an alternative of just stripping the whole lot dry so every time i am feeling lazy primer lab cleansing veil is my go-to makeup remover step number two is to treat your skin and there’s specific approaches you could deal with it considered one of my favourite methods to deal with the skin is to use a clay mask this is one by using Cal Lian it is a Korean company ever for the reason that i have been making use of this I’ve noticed that my pore dimension lowered dramatically it is amazing and i do know there may be bentonite clay and different natural and organic normal components beautiful certain there may be like magical ingredients in right here nevertheless it quite works clay masks is a excellent strategy to easy out any impurities and toxins from your dermis what it does that it draws it all out and it gets rid of it and it brings it to the top of the epidermis so that you can simply rinse it proper away discover a clay masks that works quite well for you you will see that relatively good ones at entire foods i know there’s quite a few quite just right normal ones that you need to use and in addition the historical-long-established trick that I used after I was in college unscented kitty litter i do know that sounds loopy i’ve a cat so i know how loopy that sounds but a variety of the occasions while you seem at the parts of unscented kitty litter notably organic unscented kitty litter it is quite simply bentonite clay and bentonite clay is discovered in pricey or very well made clay masks like these that one can find on the put it on the market’s crazy and what you do is you are taking the powder of the kitty litter you wet it and then you definately apply it on your face similar to a clay masks and also you rinse it off a further healing that i really like utilising is a honey requested and what makes honey so targeted is that it is nature’s antibiotic so now not simplest will it help lighten the dermis but also has remedy properties in there too where it helps heal the skin and nourish it my favorite honey to make use of is manuka honey it can be far more rich in antibiotics than usual honey that you just in finding in the marketplace across the grocery retailer shelves and it’s a bit extra expensive so if you are on a budget manuka honey maybe a little extra pricey but I find it irresistible considering that i do not just use manuka honey for my face whenever i’ve a sore throat or if i’m feeling unwell I take a teaspoon of manuka honey I simply consume it and the next day to come my throat feels better and i do not feel as unwell so it’s really a distinct method to heal the body and the epidermis I do that twice a week where I observe manuka honey on my face I leave it for about 5 to 10 minutes and then I rinse it off and my dermis just feels mighty so it is a quite fine way to deal with and nourish your epidermis and if you’re feeling just a little fancy then I propose making use of a really just right well-made epidermis masks and this one is by way of Innisfree I found out this company once I was once in Korea and that i located the store and that i cherished each single product that that they had in there it is robust best they believe in natural and organic common products and what i like about this masks is that it’s a two-step process so you might have the serum that’s connected up right here that you peel off and also you apply for your face it is diet C and then you definately observe the masks on and correct when you remove it your skin just feels brand spanking new if buying mask like it is a little too pricey for you there is a strategy to make your own it’s rather simple all you want are rectangle rectangular cotton sheets like this and essence what essence does is that it’s softens the dermis it lightens it and it also helps prepare it for all of the other merchandise that you’re going to use on later so what I do is I take the essence I douse it far and wide the cotton pads I let it take a seat for 10 seconds and then I begin stretching it out after which I peel it layer with the aid of layer making use of it in every single place my face leaving it for approximately ten minutes it can be good enough after which simply peeling it off and your dermis is going to believe so fresh and so rejuvenated after which it is equipped for step quantity three step quantity three is to tone the dermis so when it comes to toners you wish to have to be careful with what’s available on the market proper now on the grounds that there is rather a lot available on the market that has quite a few alcohol in it and what alcohol does that it dries the skin that’s the certain reverse of what you wish to have to do so you want to discover a toner that does not have a variety of alcohol like this one by way of B the epidermis that is by far probably the most high-quality toners I’ve ever used I like it and besides making use of this toner generally i’m going to swap it with apple cider vinegar this apple cider vinegar is by way of far the high-quality that I’ve ever used it’s called Solana gold it’s all organic again one can find this one at whole foods or which you could buy it on-line i’m going to add the link below i really like this one due to the fact that it can be raw it is unfiltered so what I do I take two cotton pads one soaked in water one soaked in apple cider vinegar I wipe my face with apple cider vinegar and then I wipe off with water and that i simply hold doing it from side to side until my dermis get that tingly sensation you do not want to use apple cider vinegar raw to your face considering it would sting a bit of an excessive amount of and it probably a bit of too robust for the face and that’s why I advocate offsetting it with water so water apple cider vinegar and just mixing it up and your epidermis goes to suppose first rate it is going to be like thank you so much for not piling on all these chemicals on my face and giving me whatever that is normal and raw step quantity 4 is to nourish the skin you need to find parts which can be good for the dermis that’s going to offer it that luminosity so discovering products like nutrition C that you can practice all over your dermis goes to support give it that improve and it is going to help produce extra collagen this one I located on Amazon is by all Naturals it’s via far one among my favourite nutrition C serum it can be 20% vitamin C which is lovely mighty yet another serum that i really like is by using B the dermis and boy is it tremendous robust so two pumps is all you want and what you need to do is after firming your dermis you want to use the serum on first earlier than moisturizer and just patting it in every single place the dermis a serum is variety of like a moisturizer that has a boost of vigor think of it like a moisturizer without the moisturizing advantages however it has the entire popped strong components in it for example shall we say you should not have the first-rate diet however you are taking supplements serums are like that you could be no longer have the high-quality skincare events however making use of a serum will make a world of a difference due to the fact you are including a number of robust active elements on the face they’ll help heal and nourish the epidermis an additional just right vitamin to make use of on the skin is vitamin A or they name it retinol and this one i take advantage of is by I obey i like this one you don’t need a prescription to get this retinol that you would be able to simply buy online or over-the-counter what I do is I take a little bit bit of retinol I apply it on my forehead my nasolabial folds a bit bit on my crow’s ft area and the relaxation round my cheeks and what this does that it helps the phone turnover faster so that your epidermis rejuvenates a lot rapid however you must be a little careful due to the fact retinol can dry out your epidermis so be certain you practice on a really excellent moisturizer afterwards or else your dermis goes to begin flaking and it is going to get really irritated if you want whatever more advantageous then that you could start utilizing a retinoid cream and that is prescription best so i’ve one that is factor zero five percent and i take advantage of this one to round my brow and once more nasolabial folds and boy it particularly does make a change and i know that is relatively powerful for the reason that commonly I find that my dermis can suppose just a little dry so I used just a little bit however my individual favorite is the one that you may get over-the-counter which is not as powerful because the prescription one alright guys so the final step step quantity five is to hydrate your epidermis find a just right moisturizer that is not going to consider greasy or heavy on the dermis men and women are inclined to feel the heavier the moisturizer the easier however that works better for older epidermis when you have more youthful epidermis or you’re below 50 you do not fairly need whatever that is too heavy something that’s light fresh and hydrating but that’s not going to weigh the epidermis down one who i take advantage of each different night time is that this one by aromatic ax it is a attractive moisturizer i love the texture it comes with a exceptional little scoop so that you do not relatively contaminate it and you scoop it out and ruin the product down between your fingers and you Pat it on the face and your skin will suppose like a child however gentle the subsequent morning it feels so excellent and it doesn’t think as greasy or oily one more moisturizer i really like utilising besides this one is an oil centered moisturizer identical brand aromatic ax it doesn’t have got to be this oil it can be like argan oil olive oil coconut oil any oil that you could safely use on the dermis it’s going to not best support hydrate the skin but the epidermis will also suppose adore it’s common so it can be now not going to have that infection so that is normally the ultimate step hydrate the skin moisturize it and you are quite often equipped to sleep and leisure at any time when you are browsing do not evaluate costs don’t seem at what’s highly-priced seem at what’s amazing besides cleaning the face hydrating the dermis is the primary and consider guys do not forget about drinking water simply seeing that you’re hanging all these products on the face don’t assume miracles considering 1/2 the fight can also be what you place within the physique all proper guys i am hoping you loved this tutorial I had a lot fun sharing my skincare secrets and techniques with you guys consider to subscribe to exhibit some help and let me comprehend in case you guys would prefer for me to share my favourite items that i use on my epidermis to support rejuvenate it like Claire sonics LED lights scrubs great of luck relating to rejuvenating your epidermis don’t worry you bought this and ensure not to stress out when you consider that when you stress out your skin goes to stress up so a peaceful intellect gives you lovely skin and body love you guys just right success you
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