Dumbbell Exercises at Men's Health. EXERCISEREPETITIONS REST SETS Single- Leg Squat 8- 1. Dumbbell Clean 1. Clock Lunges 7 each side 3. Pushup Position Row 6 each arm. Overextension Kickback 8 each arm 3. Supinating Dumbbell Curl 8- 1. Bentover Row with Back Extension 8 3. Dumbbell Lunge with Lateral Raise 6 each leg 3. Golf Squat 1. 0- 1. Single- Leg Squat. Holding two dumbbells, stand with your knees slightly bent and your feet shoulder- width apart. Lift your right leg so that your knee is bent 9. Slowly lower your body until your left thigh is parallel to the ground. Pause, then push your body back to the starting position. Finish all of the repetitions, then switch legs and repeat. Create easy-to-follow workout routines with exercise illustrations in seconds, FREE. Download PDF and print to use at home or the gym. Learn these dumbbell exercises as part of a complete dumbbell workout at Men's Health. Are you looking for a great dumbbell workout routine? 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Information on dumbbell exercises and animated illustrations of more than 75 dumbbell exercises. Full-Body Exercises The Ultimate Dumbbell Training Routine No barbells? Get strong, get ripped, get swole with a set of adjustable dumbbells. Step backward with your right leg to 6 o'clock, until your right knee is just above the floor and your left thigh is parallel to the floor, keeping your left knee over (not past) your toes. Push back up to the starting position and repeat, this time stepping your right leg out to the side to 3 o'clock, keeping your toes pointed out to the side. Return to the starting position once more, then step once more, this time placing your foot forward to 1. Return to the start position, then switch positions and step back with your left leg, moving to 6 o'clock, 3 o'clock, and 1. Pushup Position Row. Get into pushup position with your arms straight and your hands resting on light dumbbells. Spread your feet apart for balance. Tighten your abs as you pull one dumbbell off the floor and draw it toward your chest until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. TIP: If holding both dumbbells feels awkward, try doing the exercise holding only one dumbbell and place your other hand on the floor. Overextension Kickback. Grab a dumbbell in your right hand and place your left hand and knee on a bench. Place your right foot flat on the floor and bend forward at the hips so your torso is parallel to the floor. Bend your right arm at a 9. Without moving your upper arm, straighten your arm behind you. As the weight clears your butt, slowly rotate your palm up toward the ceiling so that the back of your hand faces your body when your arm is straightened. Pause, then slowly return to the starting position. TIP: If twisting the weight at the top of the movement feels awkward on your wrists, just do the move without the twist. Supinating Dumbbell Curl. Hold dumbbells at your sides, palms toward you. Curl the weights up, rotating your wrists inward 9. Reverse this motion as you lower the weights. Dumbbell Lunge with Front Raise. Stand holding a pair of dumbbells at your sides. Lunge forward with one foot as you raise your arms out to the front. Once your front knee is at a 9. Repeat the move, this time lunging forward with the opposite leg. Bent- over Row with Back Extension. Stand with your knees flexed and hold a pair of dumbbells at arm's length by your thighs, with your palms facing behind you. Bend forward at the hips until your torso is almost parallel to the floor and the weights are hanging directly beneath your shoulders. Now pull the dumbbells up toward your chest until your elbows extend pass your torso. Keep your arms stationary as you return to a standing position. Lower your arms and repeat. Golf Squat. Hold one dumbbell with both hands at arm's length in front of your body. Keep your torso upright and lower your hips until your thighs are at least parallel to the floor. Pause 1 second, then rise to a standing position as you rotate your upper body to the left and lift the weight toward the ceiling, keeping your arms straight as if swinging a golf club. Lower the weight as you return the starting position. Repeat, this time rotating to your right.
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ISO 3. 16. 6US- NJAbbreviations. NJ, N. J. Websitewww. New Jersey is a state in the northeastern and mid- Atlantic regions of the United States. It is bordered on the north and east by New York, on the southeast and south by the Atlantic Ocean, on the west by Pennsylvania, and on the southwest by Delaware. New Jersey is the fourth- smallest state but the 1. United States. New Jersey lies entirely within the combined statistical areas of New York City and Philadelphia and is the third- wealthiest U. S. In the early 1. Dutch and the Swedes made the first European settlements. New Jersey was the site of several decisive battles during the American Revolutionary War in the 1. In the 1. 9th century, factories in cities such as Camden, Paterson, Newark, Trenton, and Elizabeth helped to drive the Industrial Revolution. New Jersey's geographic location at the center of the Northeast megalopolis, between Boston and New York City to the northeast, and Philadelphia, Baltimore, and Washington, D. C., to the southwest, fueled its rapid growth through the process of suburbanization in the second half of the 2. In the first decades of the 2. New Jersey's culturally diverse populace toward more urban settings within the state. The pressure of the collision between North America and Africa gave rise to the Appalachian Mountains. Around 1. 8,0. 00 years ago, the Ice Age resulted in glaciers that reached New Jersey. As the glaciers retreated, they left behind Lake Passaic, as well as many rivers, swamps, and gorges. Scheyichbi is the Lenape name for the land that is now New Jersey. The Lenape society was divided into matrilinear clans that were based upon common female ancestors. These clans were organized into three distinct phratries identified by their animal sign: Turtle, Turkey, and Wolf. They first encountered the Dutch in the early 1. Europeans was through fur trade. Colonial era. The relative location of the New Netherland and New Sweden settlements in eastern North America. The Dutch became the first Europeans to lay claim to lands in New Jersey. The Dutch colony of New Netherland consisted of parts of modern Middle Atlantic states. Although the European principle of land ownership was not recognized by the Lenape, Dutch West India Company policy required its colonists to purchase the land that they settled. The first to do so was Michiel Pauw who established a patronship called Pavonia in 1. North River which eventually became the Bergen. Peter Minuit's purchase of lands along the Delaware River established the colony of New Sweden. The entire region became a territory of England on June 2. English fleet under the command of Colonel Richard Nicolls sailed into what is today New York Harbor and took control of Fort Amsterdam, annexing the entire province. During the English Civil War, the Channel Island of Jersey remained loyal to the British Crown and gave sanctuary to the King. It was from the Royal Square in St. Helier that Charles II of England was proclaimed King in 1. Charles I. The North American lands were divided by Charles II, who gave his brother, the Duke of York (later King James II), the region between New England and Maryland as a proprietary colony (as opposed to a royal colony). James then granted the land between the Hudson River and the Delaware River (the land that would become New Jersey) to two friends who had remained loyal through the English Civil War: Sir George Carteret and Lord Berkeley of Stratton. New England Congregationalists settled alongside Scots Presbyterians and Dutch Reformed migrants. While the majority of residents lived in towns with individual landholdings of 1. English Quakers and Anglicans owned large landholdings. Unlike Plymouth Colony, Jamestown and other colonies, New Jersey was populated by a secondary wave of immigrants who came from other colonies instead of those who migrated directly from Europe. New Jersey remained agrarian and rural throughout the colonial era, and commercial farming developed sporadically. Some townships, such as Burlington on the Delaware River and Perth Amboy, emerged as important ports for shipping to New York City and Philadelphia. The colony's fertile lands and tolerant religious policy drew more settlers, and New Jersey's population had increased to 1. Settlement for the first 1. English rule took place along Hackensack River and Arthur Kill . On March 1. 8, 1. Berkeley sold his half of the colony to Quakers in England, who settled the Delaware Valley region as a Quaker colony. Edward Hyde, Lord Cornbury, became the first governor of the colony as a royal colony. Britain believed that he was an ineffective and corrupt ruler, taking bribes and speculating on land. In 1. 70. 8 he was recalled to England. New Jersey was then ruled by the governors of New York, but this infuriated the settlers of New Jersey, who accused those governors of favoritism to New York. Judge Lewis Morris led the case for a separate governor, and was appointed governor by King George II in 1. The New Jersey Constitution of 1. July 2, 1. 77. 6, just two days before the Second Continental Congress declared American Independence from Great Britain. It was an act of the Provincial Congress, which made itself into the state Legislature. To reassure neutrals, it provided that it would become void if New Jersey reached reconciliation with Great Britain. New Jersey representatives Richard Stockton, John Witherspoon, Francis Hopkinson, John Hart, and Abraham Clark were among those who signed the United States Declaration of Independence. During the American Revolutionary War, British and American armies crossed New Jersey numerous times, and several pivotal battles took place in the state. Because of this, New Jersey today is often referred to as . After the crossing, he surprised and defeated the Hessian troops in the Battle of Trenton. Slightly more than a week after victory at Trenton, American forces gained an important victory by stopping General Cornwallis's charges at the Second Battle of Trenton. By evading Cornwallis's army, Washington made a surprise attack on Princeton and successfully defeated the British forces there on January 3, 1. Emanuel Leutze's painting of Washington Crossing the Delaware became an icon of the Revolution. American forces under Washington met the forces under General Henry Clinton at the Battle of Monmouth in an indecisive engagement in June 1. Washington attempted to take the British column by surprise; when the British army attempted to flank the Americans, the Americans retreated in disorder. The ranks were later reorganized and withstood the British charges. In the summer of 1. Continental Congress met in Nassau Hall at Princeton University, making Princeton the nation's capital for four months. It was there that the Continental Congress learned of the signing of the Treaty of Paris (1. On December 1. 8, 1. New Jersey became the third state to ratify the United States Constitution, which was overwhelmingly popular in New Jersey, as it prevented New York and Pennsylvania from charging tariffs on goods imported from Europe. On November 2. 0, 1. Union to ratify the Bill of Rights. The 1. 77. 6 New Jersey State Constitution gave the vote to . This included women and blacks, but not married women, because they could not own property separately from their husbands. Both sides, in several elections, claimed that the other side had had unqualified women vote and mocked them for use of . In 1. 80. 7, the legislature passed a bill interpreting the constitution to mean universal white malesuffrage, excluding paupers; the constitution was itself an act of the legislature and not enshrined as the modern constitution. This led to a gradual decrease of the slave population. By the close of the Civil War, about a dozen African Americans in New Jersey were still held in bondage. The canal allowed for coal to be brought from eastern Pennsylvania's Lehigh Valley to northern New Jersey's growing industries in Paterson, Newark, and Jersey City. In 1. 84. 4, the second state constitution was ratified and brought into effect. Counties thereby became districts for the State Senate, and some realignment of boundaries (including the creation of Mercer County) immediately followed. This provision was retained in the 1. Constitution, but was overturned by the Supreme Court of the United States in 1. Baker v. While the Governorship was stronger than under the 1. New Jersey was one of the few Union states (the others being Delaware and Kentucky) to select a candidate other than Abraham Lincoln twice in national elections, and sided with Stephen Douglas (1. George B. Mc. Clellan (1. Mc. Clellan, a native Philadelphian, had New Jersey ties and formally resided in New Jersey at the time; he later became Governor of New Jersey (1. During the course of the war, over 8. Northern army; unlike many states, including some Northern ones, no battle was fought there. Previously, the economy had been largely agrarian, which was problematically subject to crop failures and poor soil. This caused a shift to a more industrialized economy, one based on manufactured commodities such as textiles and silk. Inventor. Thomas Edison also became an important figure of the Industrial Revolution, having been granted 1,0. New Jersey. Edison's facilities, first at Menlo Park and then in West Orange, are considered perhaps the first research centers in the U. S. Christie Street in Menlo Park was the first thoroughfare in the world to have electric lighting. Transportation was greatly improved as locomotion and steamboats were introduced to New Jersey. Iron mining was also a leading industry during the middle to late 1. Bog iron pits in the southern New Jersey Pinelands were among the first sources of iron for the new nation. Qasidah Burdah - You. Tube. Playlists werden geladen.. Qasidah burdah arabic pdf - WordPress.com. Qasidah burdah arabic pdf Hence the qasida came to be called Qasida project capital budgeting pdf tul Burda and. In the anthology of Arabic poems, the Qasidat al-Burdah.Qasidah burdah lyrics english Burda - Poem Praising Prophet Muhammad. Qasida Burdah Contents Forward-Introduction Chapter One Concerning the love of Rasuluallah Sallallhu Alayhi Wasallam. Download arabic - pdf. 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