JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9$p˓N)*+0-H U;y*iDA(!,ܜsTHAB ӽ5-՛#= ޾ F#s9߹vn>X\[x,$40MgU(U!@xӗE߷ɂw6cS.eqy =kABXU6&".?5$QHҋ0EIYnܼ۳6iAues\zxhXX ?,q$26'M$2,'*NӌdAs0`8"m')|R < H'8pE9lFay9d۳ڃ5~Jޕ$!Lךʎ7$ !gI#Ԛĝ!Ơ@I,#lƼ΋J;+DTAqO6kNsOZtq$tcGJb钣n^HS`+}I-By5Py)價c֬>pT/ 1ƠR} a|Sqҝ(ńea4j'E }zn\~D^3¡s,o@sNV4:YN 2;R~wQL\ǰ}hgDi0I!O?^ \e#rNƋUUR 9?xrI1i$Vr[-8mYy;-5Sb^)=W)T*_L ~*2J)x=*^{tzPfQQVY~/^\μ`eKf6N?kT^/`$dym֓ +mGg'GNqEA_'{1 πqaEAE5@têoM4]&23hhIiGG\ҫ-a*Ai9?\cFҤ|:f4t̏⪰X\v=c88S-y,mO]K}@O;1?Ny )*ͷ?a>GU6r"ve:T TtRV=?< ǻ#cRTq37lҮ3MQujQI!GSߡJos%Wak%bv\p~@隹]H{.jUxyuH\o}6a EcPڽrtҹ Nze?C E³_SU6v.1aTthGO*==+ w7)U8=#Ӱ2:joϥeޮqnV#W2+.ϭr &>@y$d~5x`E1ƣ'<~u=䮬vwQGZnėa4v +GJoA e>cwW4ܨ{j~?{3JL6ML9HPʥeUUesđ و8zWRn[B̎9 )=ؼT;Ab\8\872}h(HgsYnt< [$~SC#9:1c5 " 銐Бm<hgc'Ay'EO)ذk5m>=[J,ˍè5zյׇdә,nYS"O!!eԃmd@'fYGoNDi>ykfi>rWҞSt>v6z֧/#O9fC,sde_,3 C^[Wa*RqvDN),7O5qJUV8mWکѷ>+4f[W9ں*Ip$4qgkı##i פ2 ŸfDkI+s 5ۇ2#0gR]n?U5xXV;G;֓:rI9*W./?*)mLSRe\nTK20E$'I6_Oc8dE~F n=@S66[ 3kqKO|Rjw A&%%udWX)ӧxdY1_cPzg< &YB0fhOqǧZ⯼=VM=Q ⳱W2Zz_uD2"vo|j$T?{؟-wcHI.#^A;yTV2h=@J'>Fpfqۥy*Suri+O5fԱ xíliڊC,_ R7(s'e'D;Srr<55F;Xvp:׬)J4]M%и ;wJ3SsM&z~;Ti {W+⁝F +]gWŬ6;#˓'8+Iv6Ye8`:hnÑA?Ɗ0$S(zJ>m]Z4*%Ewz4f7>qZq@4NQ@e\v< EThԭ\t BTzP12TdWZ9(9?zge-ϗ`#C9ts-l-bv{puK/}4C"@9փ:HvMUrA{VOqOWȬs2MIy/[E+qpvTٿ nLK{d͎zTlwLs\lj:@ F緪@R{tkČ 2H̛vpCˑ{SfXiJE' v_cU8fp81ubm¤gS 7ch-,O.*Knau>[ua54\+HZ7+޷5y{2qz+F_m&  TU59;-DR g>^9?o,jUFҫk6۹dg|߅I,lJ1ܷW $psU䉔M7iޫFdT;sӶq֘4 Dd9M34}3E͸sbk R1<ӌOQYll2إb4c9FhY*|?Edh[ Żm-c;⪅1vHa8ӞH5$'fEn ;UGq=aˌ}EQZds94AV3-Og&7WF &1L:jx#49Mus@+QoʡUH|*/MpaC8cֹneô.z}qh Im4;XWu;,U m&ֲ)Yc v& ϏzG5kK*j/W2G5=kc<(q)=j5~O֣}")6a\jzN.-mCJ۷]kr 0T< ryq֮ų9/źVc6jbj@1h@ic=MZP\,RޔGM[ʃSKrxp\DqEF!Ʌ^ CِpoӺғqmAhm ,8ۥBU:h "Biπ_n9PdLc}%sf$šL)^fLŽ4>ɰinzSYaߥIz2o&G4̑*lT'ژYtѱZʞ+K2+ˆG'S~ƭךg]Xη$kl{U \}F@|w?pB5)=cE6kE{jIW`3Pkڊ8UU#?ά!Z I@8ⰻ:Ҝ=jA57 ޞj֕a0{2Ɲw=h-vI\-Gdi( S7=xsgSPY?6<̅Μ!"BOҐ745D&v?HΣ&v@NZ#AΌWlpsYJ㯒@MY G+s gEl+}+\[1SƻM;|isP@_&?P`jXs)(gzԘ9\g$*TP?yk6}{Swc\xT<m*QM[1zDOJ,θ)q޸I\I 6?OCwAcld) ϧ+Yکnq?jq}wG%EՕB usϵ& ;CB џ3tϽ.oP_V8̮HPYA@(8Ivbd  F߼h 0ql˂_Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.he multiple repetitions I was using and the manufacturers recommended. <BR>There have been various attempts to provide appropriate resistance for all types of strength curves. One former Mr. Universe and gym owner changed his Nautilus machines to use circular pulleys and found they worked much better. David, an exercise equipment company in Sweden, designed its machines to adjust to the curves displayed during higher repetitions. In a David leg extension, for example, there would be minimal resistance at the end of the exercise, exactly opposite of how the cam works on a Nautilus machine. Another refinement was isokinetic machines, which allow the athlete to perform exercises at one movement speed. With such machines, resistance is applied only when movement occurs, so that no work is being performed during the isometric (pause) and eccentric (lowering) portions of the exercise. This is a major problem.<BR>Research has shown that the eccentric portion of an exercise is the most effective type of muscular contraction for developing strength, and eccentric strength is important for developing the ability to control the forces that occur in sports, such as landing during a jump in volleyball or basketball.  Also, because these machines only allow for one movement speed and because acceleration is an important component to the development and maintenance of power, these machines would be detrimental to athletic performance, says Jerry Telle, a personal trainer from Littleton, Colorado, who has done extensive research on strength curves. <BR><BR>Explosive Advantages<BR><BR>Chains improve explosive strength. In squats, chain training will teach you to drive to the top of the lift because you cannot reduce force as you can with a regular barbell. After a few weeks of training athletes with chains, coaches often report not only increases in 1-maxes, but also more acceleration while lifting, which can translate into a more explosive athlete. <BR>In addition to adding resistance to squats and bench presses, chains are useful in quick lifts such as cleans, snatches and even jerks. One strong advocate of using chains for the quick lifts is Doug Briggs, a faculty member at New Mexico State University and president of the American Weightlifting Association. The idea to use chains occurred to him in May of 2002