JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?݀[j_88泭8R@#]HHuI e܁EZe5F8=)vI҄M]݋H@w8N*gg~9?gAkh O D<ң&VQ]@=Y^\& c^xReX'G3!AAٚmX[m3'VyH z Ԉ}kV UE.=gN2ʓ1-Q]a8>=3[ $ ɞHI!Q k*.&"lN;e-6L &o( $T62zs0\,qJr;L%U'֋Ҝ ╙vgat#JefL(̃?0 +d ul99uH44iY SVh \ʙVMh]k0eWD)PP2N*(cXw:9%9= 7U ,y{Vz K$O29nvgZ F;y&!ڲ0>F%e3[`3\,JFA8aj}fkJ_ kP$3=V]32}tES%7m PIu "ILd ntcؚoVrr+xTS|2K3k;'#Pvu9Y?e)B1XT-sN:asI9(EG,`aJ7˫%;;\n*G?CPJ y47|sɸ"}.c1r:Y8EWdYy5kqwLg\r yaҊ2tIo8]^Lv\֕c1 IugPXr~GAB5< ˏ\Ӎ{WvܓEb{Fҡ~vwKw.#l;ۯ΃cߵrw&{olQb\gQ}kY8/m_ޡ~SQ]$f+6 s$YG@p8P|/oq$ז†IYñyCy:me9 WLcd12@KCVn6 _)sֶolH؝s;cuk94|i򍲰ɨ@9.׳6W,K]Z-QJm0j4Qj%FwfjNE\9#(;d*[oZ*>VbUF olC3ָ~Rt#mXZ`@kmƒN lO($^{o;RGۗ9"5TY cqy$HU'fݤz/ٝ .xb)zbN0AIKxy3UTo9ꞟQX\ܶ+TɖXr@TѠpU$ ʴG8*Yv3z*$LHvvt'tEzF!C^0sg5jiq&*s溺2)%Agye)Tq?ʦ ڤK{3XYα&GtY&Z!}6j3♼3!?$Muij#LjmnOXd9>]Z. ^b'?~ ^xq|Ҹm4n$ZVKMOSBEԑYj+0 QIpnē2ECbC$Y\bGF 3] _6D [A[j7ZڿΞnĊXݶ8+jVPwGMFwksm1p W[3,_1$mw8Ԭ,l#=9Z* Ig?jm-Qlad?3g Y.xLv^qlWVσ|׍jSPG=I6>њ / نd%^c MnY:Ip1O6bVuqt dS)5֝7Nװ\'=1Z6s9Wd y}km9[|g0r0>֣i,nPlmBBp9 S5c=%HM-N6ymƏZTQ^3&/𕿈N;kMzr8Ȱ\-LkukH)!Jȇ Ek,k*pÓ^ J&- N^=]}C Ui7tKk. f}ڨ'Q2Ls.Cܚ샨0j=J`OzY&oⷌ~}闚.8\3ߘdflaI-,P 醡Y"[:kIVG'E.hw'DBc1?qT`YH55賱mne {$nU\w0:j1H'7VWfޏItNHvb}Ba+$sKc^9kx1^O]M!\?+)7'vu%ʎ1`玃#V:`Ui0h11=b?&Pn┒eA3vׯoLa>`iOZI(AOƢys,lҧiR2njdJ.Nc 鯣R0xx%#Gszckdbw^ڹ zεNYrd9Ѽ1!Pxgd7SV i$~#߹GkX * ;ֳ 8֡.֓.SH;nzc5 C7'UVVV3j]]6ɷX94Tsy$u =)(8<}jq%F=j^C\ԊƁ>b5.=9)bHqZ7Xq <S)>cvX@{OȃR"myXg+ w"`:)" U(fѩy#as"WZžc@ S&d@O+6R) wLZԕo>(] RYx?tuM^ 7`@r+U#Fs^S09ڔ scg##w;I===) 8`1HEic_ &xur*Ŷ_ A6}QlF OCj׼#XYZ>_T3VmWihZ}{8ߠ]pIG:)p:oYiF,dg]ÍR`֔BG4aWs35zf(%GԚ|ܰɘ63T%:ɛ9F =ώN qMF2\zn8yZxM#VbkI=֔pZA'Ơ$æ)FF2xXBW#q~PsRc;܅8ڇa"H%Ibb*Hm(cA )%FWrFNr84z⳨y,)݀`1k', <fQ*MP8?\qu 'mY̏vdNzгnp1z~Iycp,x>ž>S؅sx%WݞeMl> Q^v+#楷I 2 uZZ4Xt;DwlB2Fܞ:ՈL$Nc`@{B8.j7$.N{*Rq/x')ǿJol W*_@F}0`c B&R9;ЧV'wU{r> ´-8`y89 }+_yjHPܷO^&s~)?h)QLToFWMYeLȇ ,nGN^6}o痧Ҹi >#Bq<]/3:xiŲ#с梃RuroxQno鰩 d ӇwiWN繸P]#5FL<3k6rs#|()4FH|Ԓ}:M?RV՜H4D7XJQEJ4-[csj("i'L zrIE a12$wGmfesAw{i;dR(XW@ ƥ)()OO ' 5{fAbQ(bԵwAqI7ʬ8Y<br>An advanced technique<br><br>When you have brought the bar down as far as possible, pause and breathe out. As you do this, you may be able to stretch another inch or so before coming up. Remember, the more you improve your hamstring flexibility, the faster you should be able to sprint and the higher you should be able to jump. <br><br>A Powerlifting <br>SLDL Approach:<br><br>When I was lifting in powerlifting competition, I would do sets of five reps with 505 pounds. I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.less fat than 20 years ago but obesity has jumped 30% in the last decade. Type II diabetes has tripled in this same time period. Strokes and coronary heart disease are also rising. Fat is not the problem but most people think it is. We have replaced fat with carbohydrates which is really starch and sugar. We as a nation, have adopted the USDA food pyramid which means a high carbohydrate-low fat diet. However, it should seem obvious, this high complex carbohydrate-low fat diet plan has failed.<br>Food is composed of three macro nutrients which we have discussed: Carbohydrates, protein and fat. Meats are mostly protein and fat while plants are mostly carbohydrates. It is very difficult to cut out one macro nutrient. The reasonable position in the past has been to eat less meat, eggs and dairy products and replace those with grains, fruits, vegetables and fat-free snacks. Americans have cut back on protein in order to eliminate fats.<br>The bad news is that eating more carbohydrates stimulates your body to store more fat, so many people get more fat. Carbohydrates can stimulate profound metabolic hormonal changes. Surprisingly, dietary fat doesn t do much to make you fat.<br>Eating carbohydrates, even those non-fat foods with carbohydrates, causes a rapid increase in the hormone called insulin and decrease in its opposing hormone called glucagon. Even complex carbohydrates stimulate this same kind of a response.<br>All carbohydrates are basically sugar. Starches are made up of sugar molecules. All carbohydrates are converted sugar. If you were on a 2,200 calorie per day diet and followed the USDA food pyramid of 60% carbohydrates, your body would have to contend metabolically with two cups of sugar per day. Low fat/high carbohydrate peop