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How to: The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":
1. Begin in a standing position.
3. Kick your feet back, while keeping your arms extended.
4. Immediately return your feet to the squat position.
5. Jump up from the squat position
What it works: Whole body
Squat Jump
Muscles worked: quadriceps, the hamstrings, the gluteals, the lower back and the abdominals.
How to:
1. Begin in a standing position. Body erect, feel slightly narrower than shoulder width, hands at your side and head forward.
2. Squat down, bending at your hips with your back straight and looking forward. Arms swung back.
3. With a quick pause at the bottom, push up with your feet into a jumping motion. Swing your hands from the back position to straight up in the air, reaching fully-extended.
TIP: Pay close attention to your landing position as you can cause injury to your ankles and other areas.
Bicycle crunch
Muscles Worked: Abdominals and obliques
Dish holds
Muscles Worked: Abdominals
How to: Lay flat on your back. Keeping back firmly on the ground, lift your legs, head and holders off the ground. To push further kicks your legs.
Let us know how you go! Leave your feedback and questions in the comments below.
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Workout to Try: Barbell
A beginner's guide to lap swimming
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Georgi and Stoyanka
An entire page of our language training textbook is devoted to train safety. Trains are the cheapest, slowest, and most reliable way to travel here. Students and pensioners travel for even less and comprise a large portion of the passengers. The old cars are divided into compartments, each with space for eight people. ...
When I get on a train, I avoid compartments full of young men (I would probably do the same in the States). I look for families or pensioners. Women are better and older women the very best to travel with. The trains are rarely full. Last Saturday morning, on the train to Varna, I sat in a compartment with an older sin...
Actually, I live in Bulgaria, I told them. I’ll be here for two years, teaching English.
“Do you like living in Bulgaria better than living over there?” The man asked. I gave him the diplomatic, not inaccurate answer I’ve learned from answering this question many times,
“Bulgaria is a beautiful country. Life here is more relaxed and the people are very nice. I like living here very much.”
“Do you have parents over there?” Yes, of course.
“Do you have brothers and sisters?” No, аз съм самичка.
“Ohh! The only one! Your mother must cry for you every day!” said the man, smiling, giving the head of his cane a little shake for emphasis. The couple were on their way to visit their daughter in Varna. She’s a teacher like me, of history, and she has a son and a daughter. The couple were laden with grocery bags of pr...
“Is there any difference between the food over there and the food here?” The man looked straight at me with twinkling, cloudy eyes. Again, I had a truthful and diplomatic answered prepared: seasonal produce is much better in Bulgaria, fresher and cheaper, but sometimes I miss such distinctly American delicacies as vega...
They questioned me with great interest until the industrial outskirts of Varna crept up around us, and each answer the wife repeated to her husband in the third person. I couldn’t tell if he was hard of hearing, if she thought he couldn’t understand my accent, or if she was just so pleased with everything I said that s...
“Oh! Listen, Gosha, I like this American girl so much! I think we should get acquainted with her and invite her to visit us.” Both her husband and I agreed that was a great idea. There is a train station where they live, just a few stops west of my town. If I get off the train, walk through the parking lot, turn right ...
“And you must meet our nephew! He lives in your town. He runs the bakery between downtown and the stadium, just below the overpass.”
We shook hands as we stood up and indeed they were both much taller than me. The man stepped off the train first and reached out to help his wife with the grocery bags, his cane dangling from one hand. On the platform they introduced me to their son-in-law, a stalky, bald man in a track jacket. He seemed rushed, and un...
We parted at the platform, Stoya and Gosha shaking my hand and urging me to visit, any time. They live right next to the station, they repeated. Just cross the parking lot, turn right, and cross the street.
When traveling by train, Peace Corps echoed in my head, try to sit with women, families or pensioners. Good advice.
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9 responses to “Georgi and Stoyanka
1. john
Great story Hue, thanks for sharing!
2. aiza
this makes me want to read.
3. Julie
i love this.
the part where stoya commented that your mother must cry every day makes me think of a few nights ago when aiza asked if i ever saw my dad cry, and i told her how he used to get teary eyed after they dropped me off at college. then i realized how deeply we miss people we love when we can’t see them, and i questione...
the couple sounds so sweet, i can’t wait for what happens next.
• I get regular reminders that my mom cries every day because I’m gone. At first it felt like a guilt trip, but now it’s really touching. Bulgarian families are used to sticking together, yet in recent years, so many have gone abroad for work (a combination of opportunity and obligation, since Bulgaria was isolated...
4. gramps
That was a wonderful story. Iwas struck with the fact that, in spite of your comments to the contrary, you seem to have a sufficient grasp of the language to carry on such a conversation. Great!
5. Martyn Dunn
Sorry for the late reply. Great story, glad you are safe in your travels.
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A Cool Parallax Starfield Simulation using Python
In one of my previous tutorials, I have demonstrated how to create a simple starfield simulation using Python and Pygame. Today, we will make a few modifications in the code from that tutorial to make a pretty cool parallax starfield. The video below shows the parallax starfield in action.
The Idea
The idea of the parallax effect is to make distant objects appear to be moving slower than closer objects. As you can see in the video, distant stars are smaller and move at a slower speed, in contrast to closer stars that are faster and bigger. To make this even more interesting, I made closer stars brighter than dist...
The Code
If you compare this code with the code from the simple starfield tutorial, you will see I have made very few modifications. I have basically added a speed attribute to the stars, so they are now represented as a list with the format [X,Y,Speed]. The speed attribute can be 1,2 or 3, and it indicates the speed of the sta...
import pygame
from random import randrange, choice
MAX_STARS = 250
def init_stars(screen):
""" Create the starfield """
global stars
stars = []
for i in range(MAX_STARS):
# A star is represented as a list with this format: [X,Y,speed]
star = [randrange(0,screen.get_width() - 1),
randrange(0,screen.get_height() - 1),
def move_and_draw_stars(screen):
""" Move and draw the stars in the given screen """
global stars
for star in stars:
star[1] += star[2]
# If the star hit the bottom border then we reposition
# it in the top of the screen with a random X coordinate.
if star[1] >= screen.get_height():
star[1] = 0
star[0] = randrange(0,639)
star[2] = choice([1,2,3])
# Adjust the star color acording to the speed.
# The slower the star, the darker should be its color.
if star[2] == 1:
color = (100,100,100)
elif star[2] == 2:
color = (190,190,190)
elif star[2] == 3:
color = (255,255,255)
# Draw the star as a rectangle.
# The star size is proportional to its speed.