JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ϕ ^"R#8ہ'@#\Dp+bJ -K!v$}|WޥylcV .5 GNr[ƻ5@U$Z6Tc~uV+'{Q%X5'+~K $wiu݀בƇ+#J5E4W26^CЯ`+f38HOZ;]F:#C UzQ^{+60 Q7gp\sA 2-t8Y&tZ]Y"H |ǫ0Cݹ$$y;Q(~|ʳZٚcԢ1i$`@`%ĎynlX$Wykh>X0{VDwOnmdpTdPkrBcy9Tyb. χI@Q E+FEf]8\tPשbX[OX孶LJʀdZV-NҸ?Z.>qJi1ӥeFl渆Cw&[0[:XyH.1QVݙ 7W3,u9th%V!gSՊ;f3 0=U.]BiO'h9`ۍЛ]ةz,SU8Q(qXH#t?=Յs9\I(y`:ҪXԉ3^y5+3N+1i+ 1&JS+ HfPI"R. ^8##SVC*_ϣ;s"Cǜ:ŞSsy, jԬ~fUE!z`QY?`*  0Z4v%Pz[-֡e/b.P dl8]>uh&`@wz>[5<7c X*?zc^+o[n%ڎ,*FHI+e8HHRo޳5t8[k&סiܘʎ9xBJ9[Prl+j=:Kd_H8<usɆ&"U +[.J矶unܰ<Zѵ~cDR\I5W|Be뎦s#ڊ1o;=7sbFfMFzybE9˞NE71M+o7slߨmLKZnm4s3-ԑN#Qқ` ]VTZ=NOɰ#wLh5;{+:u(d?t{;wYikzK/ǻ>4Sm*m>uOQJj;)h[9LG"pT1g%V] ^]^aG*{3,5?f3'u,*4Mt,I\/O'NRBU tqݦCHN92JGcZ_3_\ 71 rGo\zU?ڤKgl`&Hӂ>Asl79%s>Un[F#@&+\盔_-=GSҠ/"8WyOM.ⱖIT\J{—Gy(tq[,orB9SӧZh!yVasvYoZUh: ^%`cYڞk.e$>YV꧈qǚ["Yt{#7 .h^ 'HM.F]>db EXXVV3$'MӚʼnۘ|;llS}p1]DS`1j}v#Zlw[2E9QN¹o^&`FxV,[c eI^f†M MTZ̾S ``rH֧{"yJ2!I0k:MhoFR:.;[k[qW<ҶdO0IRNhONVv| &HjYn @=9[(Czh0pS RIDG=lgTT۵PK 3@dW1&}.qos:ϩ,Q qno m}+T$(AHu<_+?ø`LV/ZV^TLRr85}!1A_ s[s0XנZ!@a *Ge47?fz՜K4讬A<>!Ei")d'ZN!fa\õ˩qYZ3֩n[Z!Y+3CNxd6n?"֢ o؞B5]1,o+U؟Ou֝-j!PY%R8 Ay~qk,gIcf&6\tڻtTT*(]bĶƟu³dxsXéN_*$G5{Xtzuͼl L`=QxMϸ/^wrè i%.`| k.K-o$ilR'ݪm:y \n23N5`zoțb!=1ֲbl.@+qXRmv%Qz֚͜fV]wp3Bԑբ=Pha$W;aG>q%Llhvpy#5T}+HCܧjj6DhnQPǸ9^ SVtKdbxӹT$<1aXGB\il Z9bdNWZZ Z eƹQ9J}k̒+zֈ9%q˕+Ag/$@b [4[ފfMRz`2t}kW|bGD;D̒;zכG{Slm;T_w"g Xr9#8IB9J{h+t@& W7pc:>AzVwɝ,$$M! I9!N:VrB wڃʙTaoj}lm[Iz֭ĺ=i:ϰXZeZ9&MTl'JvqOl9 3kd9\LT+~10PH*BDOⷥTe^9!Sk n58 [%|@a9U\R<ϷjsF*1QEb@xF)h!1E-TfUR{T7r[i9]vAr5*'sWWq;;;7bSՏ"hˈzArsZh`i٭N@(QE&hhIiGj(5ZSފ(硭 >?OEP"ҘxhB/h_Mt_橹G37+<br>Towel Wraps: <br>Many weight rooms use a towel that is wrapped around their squat bar. Many times tape is used to keep the towel from unraveling. This can create a big stability problem. The towel can cause the bar to slip down the shoulders. Do s and Don ts: If a towel is to be used, do not use a big towel. Do wrap a smaller towel tightly around the bar. Do not tape just around the towel but do tape the outer portions of the towel right to the bar. This will keep the towel from rolling down the shoulders.<br><br>Using a Towel: <br>The best way to use a towel to avoid discomfort while squatting is to drape it around the shoulders like a cape. You can fold the towel once but only once. More than that and the towel will become unstable. <br><br>The Manta Ray: <br>The Manta Ray is an injection-molded device that snaps easily onto any bar. Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! `b8!89s6ᑣ<=zm$1nQI^鑁@ً|TpOƝKaҳbOBQ^N ʹ@^s> 'd$0qqji$:Pw2g "#@Ps99]4UI:9jhxvT)^GEogi J䓴ܼu=JW n*p*IQ`c*[wSVز+NpáU Q򤜱==:6dD݌?VRq;yxR:(O3N$A'XZm$i|. OzuܱQ B@9LTݬ- z,Q* )PW5ԌMʃsڕ8Y$AV US!9Os֫Lk#CP#LZ,+#PF\o,5 &7BN*2,PC.?OSbzFyXpw'_JLVI&9OG JM+ޞܢLčxYnbe vҖ/"9a@ӏ4 e  zՠ\mV'{HqWz.i&&QZ!f;P1BWHS %bĬ >lԶ5%Fv*F;TwıO Ooo8 3P4k1Y-*>G\>V221hbئM0H_\ҏq#Eq"ckt+)ݷ bOy.M(1) 7}OK HK9[[̞-ݒ:Gb%!b 2NT?J+JY4*x`?Ҋwg=broj|GJ(ƾ!.@3cgZO S[#N۟U⨷ jG}a!rÓKn8'{EIkq&;?!6#%gJ(? three reps, and he already has five girls as young as 13 years old achieving it. He also wants them to squat their bodyweight, a goal that he says most of his athletes achieve quickly.<br>One key auxiliary exercise in Ayars program is the overhead squat, one of the BFS power balance exercises.  My experience has been that the overhead squat is one of the best all-around body exercises an athlete can do, says Ayars.  It works on flexibility, which of course the gymnasts need, and it s very good for working on balance. In gymnastics, having the arms overhead during the exercise transfers well to what they do on the balance beam, because during part of the routine they will have their arms overhead and their knees bent. <br>A Strong Future with Gymnastics<br><br>Although gymnastics is popular, especi