I like Canada because it is multicultural open,
and...
full of diversity,
and we are surrounded by rich natural resources.
Yeah, I love it!
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Top 10 Unseen Beautiful Wives Of Bollywood Actors ! You Don't Know - Duration: 3:27.
Top 10 Unseen Beautiful Wives Of Bollywood Actors ! You Don't Know
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NAIL ART CONSTELLATIONS #125 * LISA BLABLA - Duration: 6:43.
For more infomation >> NAIL ART CONSTELLATIONS #125 * LISA BLABLA - Duration: 6:43. -------------------------------------------
DEWALT XRFlex Volt DCG414T2 Electrically Power Up, 54 Volt Cordless Grinder - Duration: 2:57.
This video has Dewalt 54 Volt
We will examine the grinder.
Machine 2 batteries in a sturdy plastic bag,
1 is shipped from the charger.
Dewalt is DCG414T2 brushless motor,
The maximum rotational speed of 9000 rpm and
2.9 kg weight is quite light and compact
It is a machine.
The most important feature of this machine xrflex Volt
It is to have a system.
This 18 volt battery 6 amps also
54 has two volt amperes power.
This both 18-volt battery,
You can use the machine in both 54 volts.
Thanks to xrflex volt battery system which,
When you insert batteries into the device
if your machine is in power 54-volt, 54-volt power produces.
18-volt power scrub üzerineyse produces 18 volts.
Dewalt DCG414T2, is the 54-volt power,
When we attach the battery to the device
We can work in the 54-volt power.
You can get this much power that the electric machine means.
Because they are produced for professional users
You can use easily in heavy use.
Product can be viewed in detail on our website or
You can buy.
You can send us your questions in the comments below the video.
Do not forget to subscribe to our liking and our video channel.
Thank you for watching us.
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Kim Jong-un Calls Trump Deranged, McCain Won't Vote for Obamacare Repeal - Monologue - Duration: 4:26.
For more infomation >> Kim Jong-un Calls Trump Deranged, McCain Won't Vote for Obamacare Repeal - Monologue - Duration: 4:26. -------------------------------------------
Russischer Spion | Der hat`s verdient | Verstehen Sie Spaß? - Duration: 17:42.
For more infomation >> Russischer Spion | Der hat`s verdient | Verstehen Sie Spaß? - Duration: 17:42. -------------------------------------------
Seven Wives Of Indian Cricketers You Won't Believe It..... - Duration: 1:26.
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Om en bok - Jenny Wrangborg - Duration: 0:48.
For more infomation >> Om en bok - Jenny Wrangborg - Duration: 0:48. -------------------------------------------
ART & JOIE DANS L'ACTION - Témoignage d'Odile Roche - Duration: 2:11.
For more infomation >> ART & JOIE DANS L'ACTION - Témoignage d'Odile Roche - Duration: 2:11. -------------------------------------------
canım kardeşim kum boyama seti, sand painting - Duration: 20:12.
For more infomation >> canım kardeşim kum boyama seti, sand painting - Duration: 20:12. -------------------------------------------
Coffee Chocolate CUPCAKE in a Mug in 3 minutes Recipe - Duration: 2:01.
For more infomation >> Coffee Chocolate CUPCAKE in a Mug in 3 minutes Recipe - Duration: 2:01. -------------------------------------------
Kings Park Gwadar Property Update 2017 possession expected in 6 months on makran coastal highway - Duration: 13:43.
Welcome to Jaidad.com.pk property update we will discuss Kings Park Gwadar September 2017 Update
Raja Asim is Kings Park Gwadar Approved Seller and President of Defense Unity Group
Can you give us Update about Kings Park Gwadar and its Property we listen some property worth increases in this housing society
Kings Park Gwadar is best housing society of Gwadar till today Kings Park Gwadar location is un matchable as compare to other housing socities in Gwadar
Kings Park Gwadar is on Makran Coastal Highway and it is adjacent to Naval Anchorage Gwadar
Kings Park Gwadar is only housing society in Gwadar which has develop its walls and submit all documents of its land to GDA and take approval of MAP from GDA
buyer can select plot on Map while buying file in Kings Park Gwadar
Kings Park Gwadar also plans to give possession in next 6 months so that you can build house or plaza in Gwadar
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Myofascial Release & Stretches for Legs - Runners & Athletes - Duration: 43:53.
Dom McKay musculoskeletal therapist well folks if you've been following my
100-day mobility and stability challenge then you'll know that we'd finished
mobilizing the whole of the lower limbs so the legs the glutes the feet and also
a little bit into the lower back now this video is not putting it all
together video so it's aimed at people that are doing a lot of running or
sports where they need to be really agile on their feet and limber through
the legs so what we're gonna do is we're going to be needing a foam roller you're
gonna need your lacrosse ball or spiky ball or whatever it is you use is that
tool and we're also going to need a wall for the stretches so follow along with
this if there's a particular section that you want to jump to then I'll be
putting like an index in the description below so just jump to whatever section
that you want to work at that particular day and otherwise yeah follow the whole
thing and enjoy
we'll begin by releasing the plantar fascia at the bottom of our feet with
our ball so placing the ball on the ground and stepping on it with the
medial edge so the inside edge of the bottom of your foot now very slowly take
about 20 seconds to move along that edge slowly just peeling away any tensions or
adhesions in the fashio so we'll be doing three sweeps across the bottom of
each foot just really taking your time here and then moving on to the middle of
that longitudinal arch very slowly
sweeping the foot across the ball and feel free to stop at any moment for a
second or two if you feel it's particularly stuck at any particular
point and then more the outer lateral edge of the plantar fascia pressing down
and I'm putting about 60 or 70% of my weight into this
okay and then switching feet so the inside of that foot again placing your
weight on the ball slowly peeling away
adhesions in the fashio
feeling every little bit of that movement they moving to the center of
the foot slowly moving along that longer to no large rolling out the fashio and
then finally the outside of the bottom of the foot rolling that out along the
length of the foot
moving on to our seated exercises you'll need a bowl and your foam roller so
we'll begin by releasing the calf with the ball so placing the ball under the
further end of the calf and then placing the other leg on top and just begin to
seek out all those sore points so you'll find certain areas that are much more
tender than others so just focus on them and I like to just very slowly roll the
ball all the way up the length of the calf seeking out troublesome tissues
left and right as I go now for most people you'll probably find more tension
in the center line of the calf and also just at the outside sort of line of the
calf as well so I've just got this leg very relaxed and rested on top of the
other leg and because this bottom leg is straight there's almost a slight stretch
on the calf as I do this so we'll make our way all the way to the top of the
calf there should be a nice element of a sort of good pain as you do this okay
and you'll find that there's quite a lot of tension generally right at the top
part of the calf here so it's good to focus there for a little while
alright and then switching sides exactly the same thing on the other leg
so starting low place the other leg on top and the way you go seek out those
sore points
so this is a great thing to do before you go for a run or indeed the day after
seeking left and right as you roll the ball up the calf just grinning and
bearing that pain giving it just enough time to release before moving on to the
next point
making our way all the way up to the top of the calf seeking left and right
all right now the next muscle we're gonna do is apparent heels so you can
either just press the ball against the side of your leg like this or you can
put it under your leg onto the ground and then just place some weight on it so
with this one we're going to start at the top of the muscle and gradually make
our way down so again you'll want to be seeking back and forth the most painful
parts of this muscle group slowly rolling your way down the leg
feeling for the sorest bits and really focusing your attention on them
you probably start to feel a lightness in the legs now in the lower leg all the
way down see if you can keep the balance you can make it all the way down to the
ankle and switching sides starting at the top of the pyrenees right where they
attach to the bone slowly easing your way down the leg placing as much weight
as you like on the leg with the hand slowly working back and forth along that
nice tight line of tissue
and all the way down to the ankle you get that sort of tenderness feel okay
now working the inside of the shins I need to roll the pants up for this one
so just placing the ball on the inside of the shin here and pushing down so
aiming for a muscle called tibialis posterior here working your way from the
medial side of the shin towards the back of the calf and placing a lot of
pressure into this you can see I'm putting most of my body weight into this
pushing down starting just butting up against the shin bone tibia and then
working my way out from there now we'll be comfortable doing this but you'll
feel the benefit once you've finished
working your way all the way down all the way down to the ankle you can start
to move the foot into positions that allow you to best release that switching
sides so I like to start just at the bottom of that medial gastrocnemius so
this nice chunky bit of muscle here I start just below that and then placing
weight onto the ball peeling away those tissues from the tibia
working your way down the leg
it helps to visualize as well your visualization doesn't need to be
precisely accurate as to what's happening physiologically and
anatomically in the body but visualizing the the tissues releasing and peeling
away from from the tibia from your bone
just helps helps the process a little bit working your way down all the way
down to the ankle relax
now we're going to get into position to release it to be ålesund here at the
front of the leg so kneeling down placing the ball under the leg and just
seek out that sore spot so I'm gonna start quite high on the tibialis
anterior I'm gonna place all my weight into that so that that would be really
about 80 to 90 percent of my weight just on that ball so we're really going for
it slowly working your way down the muscle and you'll find somewhere down
about a third to half way there'll be a trigger point it's most likely going to
referring to your foot so just keep the pressure on as you hit that there we go
halfway down bang it's all on working that left and right holding on the worst
point until they start to release
you can rock back and forth if that helps just working out that tension
just feeling into any pain and any heat or other sensations that arise working
all the way down towards the ankle all the way down so that's to get a little
bit tenderness as you get towards the ankle and then switching sides again
we're gonna start high on there to Galus anterior placing as much of
your weight as you possibly can on to that ball slowly working your way down
so for me I'm feeling a lot more on the right then I was on the left so so
reproach those nasty regions just keep a steady mind just understand that the
benefits will come if I can just work through the pain all the way down the
tip way down the tip and little bit of an awkward position
that's okay all the way down the front of the leg
see we start to get to the ankle
okay relax we're going to use the bowl to get into our hamstrings now so
placing the ball underneath the hamstring now you might want to just
palpate your leg and feel where you you might have an issue in the hamstring
wherever that is just place the ball there and you can stretch forward so
you're getting a stretch into the hamstring just be careful of your lower
back if you've got lower back issues with this one so stretching forward with
the ball under the hamstring I'm just seeking out any tender points now the
backs okay and you want to intensify this a little bit so just just reaching
forward and grabbing the toes into one hand or the other it's gonna kind of
change the exercise up a little bit just work your way up the hamstrings all the
way up now as we start to get to the top of the hamstring here closer to the
attachments you'll probably start to feel a bit more so you might want to get
release the stretch there and just concentrate on sitting on that ball now
your seat bone is really where it's at with them rolling out the hammies
so you want to spend a good five or ten seconds there and then switching sides
so again we'll start somewhere in the middle or low on the hamstring depending
on where you you feel like you've got the issues just slowly making your way
up so it might not feel like it's doing much compared to what you felt in the
lower part of your leg but you definitely feel a difference if you
spend the time here just working this out
left and right seeking their little bits of tissue that feels stuck
making your way all the way up to attachments of the hamstrings
so you've got three hamstrings and they all attach of a seat bone all the way up
then just sitting on that all really getting into those areas of tightness
and junky tissues okay the next one we're going to do is into our glutes so
essentially what we're going to do is just sit on that ball so we're going to
the into the nice bits of the hip there so here I'm attacking glute max which is
a major or one of the two major glute muscles clewd gluteus maximus and
gluteus medius and just see if you can roll out those areas of tightness there
now you'll also be hitting a muscle called piriformis here which runs deep
beneath the glute gluteus minimus maximus and gluteus medius Max and glute
made and you'll know when you hit that because it will be painful so just
working your way rolling all the glutes this is a good edit area to really focus
on so feel free to pause the video at any point and really work these glutes
out so rolling and aiming towards the side of the hip now I'm going to start
to approach TfL muscle which sits right up here so you're going to have to turn
your body a little bit lie on your side and you want to attack
just as it's kind of getting towards the front of your hip so there's a bone here
the TfL muscle it's just in behind out so you can see there I'm not sure if you
can see on the video the balls are right at the side of my hip and bam it's all
along now I can oscillate here up and down and get into a little crevices I
can just find a point and sit there for a good 10 15 20 seconds okay and then
switching sides I'm gonna sit on all again and just working out that glute
Max Muscle working out the tension
you can't afford a massage this is what you want to be doing
working your way towards the outside of the hip giving the most important points
there the areas of most tightness giving them the most love I'm just finding
finding where they are on you personally working all the way to the outside of
the hip and then again just lying on here on your side you can get the top of
the glutes here as well the glute medius and then you can turn in and onto that
TfL muscle there we go so I mentioned in the broken down versions of this
sequence that the TfL muscle is actually you know really what you want to be
treating for ITB syndrome it's evidence to show this not much
there's not much benefit in actually foam rolling the ITB it's more it's more
what happens in the in the in the quads there than anything so if you've got ITB
syndrome and focus on this if you've got any sort of knee pain as well so good
one to hit okay all right well we're done with our trusty ball for the time
being so hop onto the foam roller so we're gonna start by foam rolling the
chords out so I'll turn around here so lying on there across the foam roll low
with the quads and just giving that good run at the front of the chords there and
then just leaning to one side focusing the pressure on that one side as if it
wasn't enough before then unto the other side and then you
won't want to get the side of your your quads so what we traditionally be saying
is heading towards the ITB so if you've been told to foam roll your ITB well
welcome to do it just be aware that it's probably more the quads that you're
getting the benefit from so just rolling that out guys my recording device and
then switching sides just placing the pressure on that outer edge of the quads
working your way around
heading towards that ITB inside the outside of the leg now this is too
painful for you you can just place one one leg on the ground we all need
different different degrees of pressure to get that release that we're looking
for so not about just pushing through agonizing pain it's that it's about
working your way through good pain okay and then just sitting back onto the foam
roller here and we're just going to roll out the lower back so I'm going to focus
first on both sides at the same time now I'm going to lean to one side really get
stuck into those cue l's as well you wrecked a spiny on one side and then on
the other knee and just back down the center again and if you need to you can
just support yourself
placing the hands behind your body whatever is comfortable for your for
your body so on to the seated stretches now we're not actually going to be doing
any sort of myofascial release in the adductors we're just going to stretch
them instead if you want a hard hitting myofascial release for them then just
look back at the broken down sections of the the muscle groups that we're working
on today the adductor release video so just spreading the legs out wide now if
that's if that's as far as you go then that's fine you might want to brace
yourself against the wall and try and sort of work your way out but
essentially you know just splitting the legs apart as far as you possibly can
so we're gonna hold this stretch for a minute so just feel into that now you
don't want to be like this if you're like this then prop yourself up against
the wall essentially what we're aiming for is to bring the chest forward so
slowly working your way into this stretch and if you're flexible you can
support yourself from behind and push yourself bit more forward then you can
walk the hands forward slowly deep breathing in and breathe out and just
let go I need out-breath see if you can fold
forward a little bit further
all right well halfway through the stretch just another 20 seconds to go
or at maximum stretch now
five-four-three-two-one
and coming up out of that slowly walking their feet in next stretch we're going
to do is targeting the piriformis muscle that we've just been getting stuck into
at the ball so placing one leg on top of the other so the the ankle onto the knee
and then just reaching through and stretching and we'll hold this for a
minute as well now if you want to increase this stretch you can push the
knee out with your arm just breathing deeply and holding
now of course another version of this is - another way of stretching your
piriformis is to sit into pigeon in pigeon pose which is a common yoga pose
that you're probably familiar with if you've ever done a a yoga class just
holding that
last few seconds really stretch that out pull the leg in towards you and push the
knee out with the elbow and relax in switching sides getting yourself into
that nice lock there allowing that hip to open up and widen out
feeling to that stretch nearly halfway
and at any point if you feel like you've found a particularly tight muscle and
just pause the video and focus on that for a bit longer give it as long as you
need to feel good holding that last 10 seconds pull the leg in push the knee
out with the elbow really holding that
in relax okay now very important stretch here it's the
hip flexors your psoas muscle so we'll begin by getting ourselves into a lunge
position now depending on how flexible you are just work at your own level in
our lunge position here and then I'm going to spread this out a little bit
further I'm gonna push this leg back I'm gonna keep the ABS on a little bit try
and focus the focus our stretching to the front of the hip here okay so
beginning now fall into the stretch ease into the stretch allow your body to
gently weigh you down into that stretch you can place the hands on the ground if
you need to just feeling into whatever gets your your psoas muscle new hip
flexors and the most perfect way no I want you to lift the back knee off
the ground so we're engaging glutes engaging quads here straighten that leg
hold that and then relax and breathe out see if you can increase the stretch
so now that legs being dragged back even further and again straighten that back
knee a little bit hold that and then relax down push the back foot back
further opening up that hip okay slowly and safely making your way out of that
now at any point if you're feeling like you're about to break then just make
your way out of the stretch in the way that you feel safe so again beginning in
your lunge position sinking into that stretch and we'll hold this for about a
minute
and then lifting that back knee attempting to straighten the leg putting
a stronger stretch into your hip flexors and then relax the knee down on to the
ground see if you can open up even wider push that foot further back and then
following with another contraction
you can track the leg includes the pelvic floor and then relax need to
ground splits split those legs further apart
and then when you're ready just slowly carefully making your way out of the
stretch the way that feels safe for you
now on to the tibialis anterior stretch so we're going to do both sides at the
same time so just leaning back onto the feet and the toes allowing the front of
those shins to stretch out might need to reposition your feet if you're not quite
right the first time feeling that stretch in the front of your shins I'll
be holding this for about a minute
you can work your way further back into this position and remembering that if
this is difficult for you you can just stretch one side at a time you can pause
the video if you need to do that easing back into the stretch further and
further again you might need to reposition your feet as his shins open
up holding for another 10 seconds
three two one and relax so that's the entire ground
sequence we'll be doing some stretches standing next for which we'll need a
wall so taking a position against the wall here we're going to start with the
calf stretches so leaning in towards the wall with the straight leg we're gonna
hold this for around 30 seconds just
leaning on that and of course the other option is that you put your foot up
against the wall instead of this and then just bending the knee we're gonna
change the stretch slightly by bending the knee forward and this one is
probably actually best done against the wall here whichever one suits you more
just holding that position you can gently bounce but not too strongly and
then again on the other side stretching those curves depending on how much
flexibility of God in them and then the angle that you brace yourself against
the wall holding that position feeling that calf release feeling it lengthen
and now bending the knee really working into that Solaris muscle which is
in contrast to gastrocnemius muscles that we were just stretching all your
calf muscles as being patient while AB lengthens and relaxes
okay while we're standing here we'll also do a quad stretch so you can just
hold the wall if you need to for balance and then just hold one leg up and
attempt to just gently tilt the hips slightly posteriorly we say backwards so
opening up the front of the hip here bend the standing knee ever so slightly
so it really focuses the stretch into the quads rather than getting this kind
of compression in the lower back holding that stretch if you feel like it's eased
off a little bit then just bend the knee slightly more the standing on the
standing leg and just tilt those hips slightly further back again posteriorly
so opening the front of the hip and then just relax there same on the other side
gripping the foot with the hand pulling it back and tilting the hips in order to
open up the front of that hip bending the standing knee just seeking out those
tight tight angles that you feel need stretching holding that
and relax okay stretching their feet now so we're going
to stretch the plantar fascia by placing that the toes on the wall so really
we're looking at creating a sort of toe stretch but you'll feel that at the
bottom of the feet holding that position and to increase this all you've got to
do is just run that the toes down the wall more and you'll feel the bottom of
that foot really starting to stretch open up you can bend the knee and
straighten it that's something different
so it'll be a gain a very intense feeling just like all the other
exercises that we've been doing but sometimes the intense feelings are the
best ones placing the other foot against the wall switching sides and stretching
out that plantar fascia should feel a strong stretch in the bottom of the foot
just holding that there
feeling that fashio lengthen and release
and then just relax finally our last stretches a hamstring stretch so placing
there the butt against the wall and just allowing your body to fall forwards and
you try and climb the wall with your bat
then just relax there so if this is as far as you get that's fine
you just hang hang into whatever position your your body allows you to as
you got lower back problems you want to be careful with with any sort of forward
bend but as long as the lower backs fine then let's hold this for around a minute
and those hamstrings to open up lengthen relax
breathing in breathe out relax and surrender some more if you can climb
that wall a little bit more
and then bending the knees slowly and carefully making your way up and that
completes our series so don't know about you but my legs are feeling pretty
fantastic now
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Reporting of Pakistani Media On Mahira And Ranbir Pictures - Duration: 4:08.
After Katrina Kaif, Ranbir Kapoor DATING Pakistani Actress Mahira Khan!
MAHIRA KHAN RANBIR KAPOOR DATING indian media report
Bollywood actor Ranbir Kapoor and Pakistani actor Mahira Khan engage in animated conversations
10 Minute 50 Khabrien: Mahira Khan Apologizes Ranbir Kapoor, Video Goes Viral
Varun Dhawan Response On Mahira & Ranbir Viral Pictures
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GALATASARAY | 23 EYLÜL 2017 | SPOR SABAHI GS GÜNDEMİ | EVREN TURHAN & ZEYNEP ÖZDEMİR | Youtube - Duration: 5:20.
For more infomation >> GALATASARAY | 23 EYLÜL 2017 | SPOR SABAHI GS GÜNDEMİ | EVREN TURHAN & ZEYNEP ÖZDEMİR | Youtube - Duration: 5:20. -------------------------------------------
The Most Oddly Satisfying Video - Duration: 10:09.
Thank you for watching!
Hope you have a great time!
Please, Like, Comment and Subscribe for more!
-------------------------------------------
Дубай: 7 лет опыта в IT, поиск работы. Отдохнуть за менее чем 25$ - Duration: 9:32.
For more infomation >> Дубай: 7 лет опыта в IT, поиск работы. Отдохнуть за менее чем 25$ - Duration: 9:32. -------------------------------------------
Jeremy McConnell faces life behind cash register as community service looms - Duration: 4:14.
Jeremy McConnell faces life behind cash register as community service looms
COMMUNITY SERVICE: Jeremy McConnell will be decorating, removing graffiti, or working in a shop.
The model was ordered to complete 200 hours of unpaid work as part of the conditions for being granted a 12-month suspended sentence earlier this summer.
The Irish lad was found guilty of assaulting on/off girlfriend Stephanie Davis, despite pleading not guilty in Liverpools Magistrates Court.
And now he looks set to undertake one of three tasks: decorating of council-owned areas, removing graffiti or working in a charity shop.
After taking time out of the spotlight and returning to Ireland, Jez has now relocated to Cardiff.
He has moved in with with Scarlett Moffatts ex Richard Cull, a fellow reality TV star who has appeared on Beauty School Cop Outs and Make Or Break.
BACK ON TRACK: Jeremy was ordered to complete 200 hours of unpaid work.
A source told Daily Star Online: Jeremy has now moved to Cardiff and will start his community service next week.
Hes living with Make Or Break contestant and friend Richard Cull.
Theyve been friends for a long time and Rich has help him through a difficult year.
Its not yet known what he will be doing but it could be decorating of council-owned areas, removing graffiti or working in a charity shop..
DADDY: Jeremy McConnell has baby Caben with Stephanie Davis.
Jeremy McConnells lawyer Speaking in court earlier this year, Jeremys lawyer Mr Morris said: Hes a man of previous good character, hes lost his good character, and hes willing to comply with any community order or suspended sentence order. The legal-ace added: That is the key Maam, rehabilitation.
Mr McConnell has clearly had a number of demons in his past that need to be addressed. Despite his rocky 12 months, Jeremy has managed to get his life back on track.
STRIKE A POSE: Stephanie Davis is rumoured to be dating Ricky Rayment.
Not only is the star ready to face up to the consequences of his actions, but hes also clean from drugs following a stint in rehab.
Jez regularly turned to substances at the height of his troubles.
Daily Star Online previously obtained a video of the tattooed hunk snorting a white powder off an unknown girls vagina.
Speaking frankly about the situation, Jeremys lawyer said: Jeremy was admitted to the clinic on April 3 this year for treatment for chemical dependency, and completed his treatment on April 23. A rep for Jeremy McConnell declined to comment.
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Here's My Canada: Multicultural - Duration: 0:16.
I like Canada because it is multicultural open,
and...
full of diversity,
and we are surrounded by rich natural resources.
Yeah, I love it!
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