bridge exercise

darker-bridges  asked:

Okay so I love the simulation one but how does Tony work with the others as villains like how does he take down Steve and Natasha when they're villains? Also I love everything that you've done today especially the one where everyone is sure Tony is a villain which is still canon compliant. I keep getting excited when I see you :)

Aww, you’re so sweet <3 I’m so glad you like the way I played with canon there (well, canon gets lost eventually but we aren’t there yet lol). I just thought it would be hilarious if Tony became one of the world’s greatest super villains–because of rumours no less. Thank you so much for being the sweet person that you are *hugs you*

About the simulation: (I’ve pictured computerised sims like in some high tech, out of body experience, just so you know) The way I imagined the major difference why the team as so much more trouble taking down Tony as opposed to everyone else when it’s their turn to be villains is Extremis. Sounds–almost disappointing, doesn’t it? But fact is all members of the team know each other, know their strengths and weaknesses. So them fighting each other when it’s five against one, well, the villain doesn’t have it easy.

Now by mere design of the simulation being essentially a program, Tony has a certain advantage. But I was thinking that Extremis–and this is totally wacky comic book science because I have no idea how this would work in real life–would allow him to hack the simulation, even when the others are in control as the villains. Of course that’s an unfair advantage, but then so is Steve’s superserum. And well, if you fight Tony within a network he’s got access to, I have a hard time feeling bad for you when you inevitably lose…

Of course they also do training exercises in the real world, and I’m not gonna lie, Tony isn’t as devastating there as he is in the sims. But that doesn’t mean he’s not still dangerous and hard to take down.

When I first started really biking to get into shape. The first photo was taken about 4 years ago, the second was this morning. About a 50 pound difference (I lost 59 in total), a beard and I don’t shave my eyebrows anymore lol.  I don’t have many photos of myself before since I was always very insecure (still a little). The left Rob was a sad and quiet Rob. If you know me now you know I’m not quiet anymore, haha. The transformation never stops though, I’m always a work in progress in all aspects.


Some of my favorite exercises on leg day 🙌🏼
1️⃣ Exercise Ball Bridge Roll-Ups (this was my warmup) – 2 sets of 20 reps
2️⃣ Single Leg Cable Horizontal Deadlifts – 1 set (10 slow reps) on the right leg, followed by #3 — 1 set on left leg, followed by #3 (left leg) – & repeat 2 more times (total of 3 sets).
3️⃣ Single Leg Exercise Ball Bridge Roll-Ups (15 reps)
4️⃣ Abductors – 4 sets of 25 – followed with #5 (each set)
5️⃣ Jumping Jack Squats (weighted; on leg press machine) I usually do 20-30 reps 💪🏽
**note: sets and reps are only a suggestion and what I typically do; this is not for everyone. We are all at different fitness levels** #legday #BootyMaker #MandyCFit #fitandthick

Made with Instagram

Several studies have suggested that neck training may help reduce risk of concussions. The wrestler’s bridge exercise is a deceptively challenging exercise to improve neck strength and posture. The first half of the video shows me using my arms as a support to minimize the weight placed on your neck. Start with this progression for a few weeks, and then when you feel stronger, remove the hands (as seen in the second half). Do not go until fatigue. Stick with short holds of ~10-15 seconds for two sets, and slowly increase as you become more familiar with this movement. Remember, your neck is very sensitive, so use this movement carefully!

Made with Instagram
Interview with Manuela Beltrami

Each month, we interview one of the members of our federation to give an idea of what’s going on in the Dutch H.E.M.A. scene.

Buongiorno! Manuela here. I am Italian and when I do not train I am a system engineer. I have four cats, one husband, I love contact sports and I moved to the Netherlands from Italy about 10 years ago.

How did you end up doing H.E.M.A?

It was a sunny Sunday almost 3 years ago. I was visiting a knives fair and Petra and Cem from Zwaard & Steen had a stand there with swords and manuals. Cem gave us a quick lesson just behind the stand. I still remember how clumsy I was while trying to understand what to do with the weapon. A few months later I had my first lesson at Zwaard & Steen and am still going strong.

Where (and what) do you train?

I train in longsword with Zwaard & Steen in Nieuwegein, near Utrecht. In the past, I’ve participated in various workshops in sword and buckler, pugilism, quarter staff, military sabre, and rapier and dagger. I would like to start training regularly in pugilism and learning more of rapier and dagger in the future.

What do you like about your club?

Zwaard & Steen is very diverse. We get the opportunity to spar at the end of the lessons and are actively encouraged to do so with experienced and beginning fighters alike. They all have their own way of fighting and every exchange is a learning experience. From time to time instructors do parts of exercises with us, which increases our understanding of the drill and gets us as close as possible to a good execution of it. The instructors also join in with sparring at the end of the class.

You have been to several international events. How would you compare ‘Dutch’ H.E.M.A. to H.E.M.A. in other countries?

I do not see any difference between international events or Dutch ones. Every event is pretty unique and has its own appeal. I like that there are always new events coming out and sometimes it’s difficult to choose! In the end, they’re all good events, and it’s up to the event planners, crew and fighters themselves to make it special. Having trained in Italy as a guest in Davide and Federico’s school, Sala d’arme dell’Appeso, I haven’t found a distinctive difference between Dutch H.E.M.A. practitioners or practitioners from other countries. I was truly happy to see that H.E.M.A. is good no matter where we go or where we train.

You participate in both open and women’s competitions; how would you compare fighting in these competitions?

I like to have the possibility to choose. I fight totally different when I am fighting in a women-only competition or an open tournament. I know most people will despise me for this, but in women-only competitions, all my focus goes into not hurting my opponent, into making sure I am not disappointing her. I feel a very strong mommy–instinct towards my H.E.M.A.-friends. In open tournaments, I am still afraid to hurt my opponent but somehow the feeling is less, the pressure is lower. This makes me enjoy the fight more, even if I don’t stand a chance. As far as fighting women in an open tournament goes, I haven’t had that opportunity yet, but I am looking forward to it!

Do have any ambitions or dreams?

My current goal is to keep learning from my mistakes and to keep on getting fitter and stronger. I have a big crush on pugilism, so my dream is to pick that up seriously. For now, it’s just practicing at home and reading all the materials I can find. I like pugilism because it’s a completion of boxing and I’ve always loved boxing. The difficult part of starting with boxing is accepting that you’re going to be hit. Getting punched is very close and personal.

Do you have any advice/good starting points for others interested in pugilism?

My advice, and I am not an instructor so this is simply a student’s advice, would be to learn to take a punch first. It will make everything else easier. Also never forget to train the neck. The wrestler bridge is my favorite exercise for that.

What does your training schedule look like? How often do you do H.E.M.A. and what do you do outside of H.E.M.A., training-wise?

I train H.E.M.A. three times a week: Monday, Thursday and Friday. Every morning and evening (when I do not train H.E.M.A.) I have a 15 minutes training session, either HIIT (High Intensity Interval Training), weight lifting, or simple exercises (push-ups, planks, crunches, squats).

What will H.E.M.A. be like in the future, what are your expectations?

I want to see all our disciplines in the Olympics! Having it recognized as a sport was already a huge victory, now I truly place my trust in the bond to make the rest happen.

What is your fondest H.E.M.A. memory?

I don’t have a ‘fondest memory’ yet. I suppose I’m still working on it. If I have to pick the funniest, it was my fight against Michela at swordfish 2015. I had no idea the top 16 fights would start so quickly and I had never made it out of the pools before. I was dead nervous and they had to come find me (I was on the toilet!) and I started the fight with half a protein bar in my mouth. I lost of course, but the thought of that still makes me giggle.

What are you proud of?

Everybody that is making progress makes me proud, from the beginner that put himself in the ring the first time to the students ending the heaviest trainings full of sweat and smiles. Students moving up to become instructors, instructors distinguishing themselves in various tournaments (I am not talking about winning, but putting on a good fight, I’d rather see good technical exchanges than a win just for the sake of winning).

Do you have any advice for those just starting out in H.E.M.A.?

I’d like to say to anybody new starting H.E.M.A. to not be afraid or concerned if they didn’t train in years, or they’re lacking confidence, I’d recommend to just join a school and try it out. If that school is not comfortable or if it just does not feel right, just change school and try somewhere else. Do not give up!

I wrote enough now, let’s go train some more!