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The Kettlebell Ski Swing Will Transform Your Core and Upper Body


Standard kettlebell swings are a great lower body move with a side of cardio. Adding another hunk of metal turns it up a notch. “Kettlebell skier swings increase power output,” says C.J. McFarland, head strength and conditioning coach at Onnit Sports in Austin. “The weights move faster to achieve movement, which helps develop tremendous hip, glute, and hamstring strength.”

The move also homes in on the upper body. Since each arm maintains a weight—rather than controlling the same one—muscles in the shoulders, chest, and upper back contend with momentum on both sides, forcing them to make small adjustments to stay in sync. It also works grip strength since fingers aren’t sharing a handle. The move keeps you honest about imbalances, as the stronger arm can’t mask weakness on the nondominant side.

The trick, as with all momentum-fueled swinging exercises, is achieving perfect hip hinge form. Lock that down with traditional kettlebell swings, Romanian deadlifts, and barbell good mornings. To try the move, grab two kettlebells that are half the weight you’d typically use for a regular kettlebell swing—or a couple of pounds under to make sure form is down pat. Stand tall with feet hip-width apart, shoulders retracted and core tight. With a neutral spine, hip hinge back, letting chest lower toward the floor, and keep arms locked out along the torso (left in photo). Then use glutes and hamstrings to press hips forward and swing kettlebells to shoulder height (right). Engage shoulder and chest muscles to control the weights at the top of the movement, then hip hinge again for one rep. For the first few reps, the arc of the kettlebells will be shorter until momentum builds. Start with three to five sets of swings for 30 to 40 seconds per set, adding weight or time as it becomes easier.



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Fitness

Must Have Items for Breastfeeding Mums


One of the decisions you must make as a mom is whether to breastfeed your baby or to bottlefeed them. If you choose the former, you must make proper preparations for both you and the baby. This not only includes choosing a careful diet and a feeding plan but also getting all the necessary equipment you need to make sure that you are comfortable and in enough ease to feed your baby. Here are some items you will find quite indisposable when breastfeeding:

 

A NURSING BRA

It is almost impossible to breastfeed a baby without a nursing bra. One of the perks (or cons, depending on how you see it) is a remarkable increase in your breast size. You will also notice that your nipples become quite sensitive. A regular bra just won’t do.

A nursing bra is made with your comfort in mind. It has smooth padding around your nipples to take care of their delicate nature, and the right size should take care of the breast size quite comfortable. It is only easy to open so that you can feed the baby quickly. Most come with enough space to fit a nursing pad.

NURSING PADS

Breastmilk tends to leak a lot, especially when you are producing a lot of it for a baby who does not feed much. Nursing pads can be placed inside the bra to absorb excess milk so that you don’t have to walk around smelling like breast milk.

While you are shopping for nursing pads, you can look out for those with special features. For example, non-disposable breast pads can be washed and dried and be something to carry.

You can always choose not to use them, but it would be very uncomfortable when everyone is staring at the wet little circles on your shirt around your nipples.

GEL SOOTHING PADS

Sore nipples can make nursing a harrowing and uncomfortable experience. It’s even worse once the baby discovers that they can chew and tug while sucking. Gel pads are like instant pain relievers and work their magic immediately. You only need to place them in your bra, and you will feel the relief in seconds. Some gel pads also act as nursing pads so you can keep them on for as long as you need to.

 

NIPPLE SHIELD

You will be surprised just how many products out there are designed to help a nursing mother with nipple pain and sensitivity. A nipple shield is one that you will find in-disposable if your baby grips the life out of you every time you feed them. It is designed to mimic a nipple and allow the baby to suck milk without crushing it. Be sure to have a few for any emergency occasions you can keep one in your diaper bag, another in the car and one in the house.

Motherhood is not a piece of cake, and it is okay to take any help you can find to make it easier. While you are taking care of your baby, don’t forget to take care of yourself too.



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Durrelliott - News Source For Teenagers