JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4P[IH;Ao$qu ' :kKF~XG AU"-s4M';s$hat}heHcGJ yV4j sFBnO~1\׈/&{XLHϙn}28lpy[{ ?K"@xm#uhԭ[udz$fHI?zeK̖>9 p`ׯB+GzH,$KIn6L(V:\5{\~${.ѰҸ$eG~9 mWNr%is`3۪Ko*궓#j ns> U[h̖1yh@wR7r6$G;Kb`⤾񰶀 P:W,ŤsZ^I,r6CKd:c"~rDC30.!A\nݐ(ЧSM v\I6A0>wKSs݌Ny`'~bGca1W)"{ll-H5̾drYbM\ʣiSM峍0>z'&i6$}l!i-?/ZRT72U+P_*X'{e9pOʜ`pkwj7e0nJzJ+Y̒Cm:`GI+BmD4iQz}Nc"knsͶ*kx88Yde+'51X|nl h$r qCZ"}2+KH<>Cx7NMru4k<}*ٔ՞e>OW7/H xĖ*f Jr# Hv$g}]?[7 Lc‘T 5_ưGtmV_܇b|t3].e-u9UMa3 ^pkWyHt1Y$.GL|4Ѕ]ݼO~;'֙E?#{8ˬ샓zVX-~ A~Lz?ZsIm (t$m眐Z'g%:Vѧ&k7F`xݧIR=>q!c2J#׏5e +;WĒc ߎqJ=Bs:vEI'1|Qs iV+tʤgnkx*4;Yw6p7qmVW]Kn\31i#{IՕA=3G5 v^/aٯmY.Cf%ۋ79>ߝs,~0$ѤHqǧY:+*1YZ7u-(䴴̑Uַ0=9ABPjYܿ5KkyR ԣ7+W'x,2+Iٜ A5EgyǍOMfE 㟕@w;ht0j^F8h٤ ڸ*g˖PAZP?|ӰH%n9Ul3Hm0Ŋ ǧP3RحdA u$@<8GUV4uc,3B *X.0UP$㍽k[yBOiWCBnĥ♀(=z+)REFɞ'[1\Ktm-e%HVh.Hi_1U'OVVC;6˂-5%)9<%^V;]ԃ󯈼xwZnbݞ3Vܩ;sIhS7HOL"e45z/|Xeøsګ/Yn/ }y0X[(QH!Sʛ.ռ+.\xaϗw0=$*xFO[ME~eIOb*nMri%*npL}۫ e˅!&W=9ǵ]❮%{}[|̬3. ::`{h{yw8>Y>c<RՙI68)nOy>Xy][s;Au߅hK9HD:q9=y0&|Un3Ch%ԛTѴn#ʘ1LdR;rF楴tdqm(RG/c 8$ -< HG}\Hہ}O҈IG']Px8=T6:E:xWdA"cHVq@9ϥYQMլ12o#F2? tNNVf^4Hr e8Eoxrݴen 5ۀZ+PW:}rN9zTz\i1\!^O #ERVp9#(PIUFRVƥJɑߨK'%1UVh.#e`*#&wfMJ${ۖ~ XIiL2eA~ã JA563-HQCv@{M6} $zHc$3`ڌv6:DkŵVc)o9'#5< и-00.9WqgvH Em]94)i%79wWa-$Z[\ _8gkc:ŢxUufܽβv9<_Ajⵍn^FNYP?^=N+SoZ xc'dk]bSpn2Ks6ƻܧ6#$K%N:.ޝ+"M w-UGD&8:&RFJ>+.Kx}6Ŵ̰H6o"ܶPyFuHx+g?G~by#uTVgMO+N\p`:&>s0jZi{ʊmo=Z;+ָ\Is `mꧦ?t"xJ (%>Z꽌ިEeso2[M?XunN8w^Y,kvDrOD#9`x+?ӧnsqV9UNXwzkmi'B"J: YHoxSʑa+~AOEsڟ[Ku/[DzFl2wxClo<ҟ-䒐8Uc*%ŭь['bp?v҃5QΒNH_!>W~>a=뺱sk}:xoqY˓WVpj)q5io`!-ʜq] ǮNNrs~Ֆ{khH-s.1u?q$*dgΤ#t:֫>K(9%kɐ ߥbj/nb\0ݰznæŹ?a9=,Zfڼ(͎ u=xbpmlo$$ty-l"rD1+>n95h[ 3sӌonuI-DDu @PӾjjzuK_`Av\PgOsE\#y.V BB:#cwG?0HN2e!::g"7&XR$xwZ5tgQ*1 o@ӐJ3֯C^XMK:)q׊".c $te#<=C.%,@l+*щ]' wnĹrzl^6> 0t-$mHA5_H:ЉoLхf\k뼚9[7es{$^?.NM\NX*MsqRyeFC2ءT*jSgX \$9䙘lWh\6q ޾7?.:aqں#yQQqa(]>[3pdՠq$9x? UfX ϱaWM\>- S+z_,UI,؉ Xsȷ:[Eۈ=?1'<7Jϭ8EFJP0 6z5egjF$qS1*xPs+[}0yۏLqZqwsЕ<_1տ L$v'&Nޙ d6I-z/Y7"t_5Pp#J` ^u-X.)8m݂AGں'dhYTY2Pc`n>ʱcԚ/QWPH;uK fo^c:u53d;OWy_y}Mtg8,I5wafݙ's6hZb2c#yGjXMvg U5:FP` Sr&RMXc5J\d^\O%m$qQ9  sJ u9 [Va $$26IU N+׼"vqs%̓AjCp;OZՇvM3jڠID`s K HaYW:6tM/G (T8]Z4Dט48T#eTcH˕3I,>ʜt5&/"]@C}xBAm'__U|y(xbSCokZw$G+`*%N+Sht8O96~~lG֑Ί̀֟"Ŗ w;N*21қkq5m-y hXUٍ7s淘, 7^[ssK8g_-a==+OA.X~YaV7q\oSsnAyO=뢥n^Z¼Tz)䞸hqb8=?UI#'(,mP (:jtyVos9&vE̞*@NI=hF]+4&XLshU|IIz$o-\>f>ۺڊ+cl2@{SD ϠڥHԀqE"d<Q<袑+s6q ?*kOP!F!T(:t5_Ex_F//m@^v`t  7z7{o,+# 9E 戦9 ru6>cn <|23qEDאv$M9*XAf,!7!7\%&.sj$FzmYXRNAݕ>JȨ#+C!p5 w1I\|ϑTR-e12ӤA.U d)6 AE-n_SPW&#qJ -Va'*+Wr 1<~lQYG|?R92P@;RL<),DɀP`3P/Bq&HpH$b\ңǓ4`  N3K YnhD;YҬ)b.P/p;BxRjIe`nij,p!QO'?*w9I$/=\uT#n7U\d2銕[*J1 ̈XYzUbJ|`;@6%urHGLu[`IJVbOJg09c=P'IȤRؽyf $nrr[O-Z QUv>L\s{Տ5ẜNй'VKVi0Cv `C#> 9Ƕ:S [8&g@s$3a?8qR %VJ00O28̻e|М XŽ19")\ߏ3 eeV$+T^)󀷊qК(J͸95+Q;# 㡪6r7[9xϵ&db/vTyS\E7b Ppfp lXs*hA9} '<=p#㩭q<:<z{A"3)~=zU #"I$c)j2Y(\AO[42} Q?Z5)F5Y4[I{) $k<' V-K VG{?~\ZCim~1Z*8`# =+SP$gE%~)bmS>t #1]~DS=C mNvfyAUV2G`0I.@OjNWt4$uP"  ={TH~#1L29OH=x&HCXM1 ǥA(Qϸqr#>x*<jew@dX.Yu*w=;pdL/3~jZ. +M}),wC-ylA ښ&AAcx]R13ޜ :7f;A#֘,6lgirpޕNTVozN~0r:T)$6sҜe p\T %(_u)N0:sޘi'4RH9B:)'wM19@`P:%~( @hD}qЊ) {QN¹cXԱe 9T~V~9uC+ S[N4Oˏ3ƿrcCE[6NVCe@` :Fe[EMKOjg.O鰋'OFonzwE=`O?oc(ô!9"c˄?osxH>)~@)ǎL4nq\Kmt߾rq]iuGq'k1v-w=䵸ٶhsC^ONw;7|t[k׷j/eYC&Hd3&"$m4NcVOAꕀь\ -H(fs, ):O*>z09Eu]M {=?,mZP/Hkkp?:.gP"\܊7P{vTwKoٗg2Xuu:̿Ogs{Dl]s`()k?;mp|;992=ds}dK5yWmA4JuDa'Be)ǤS0rYʛs=62͹e8h})=6طp+X6ElX\gԵ9~=bqk^KIK:uGܣwL˵C p=l4Wp2v9" I%5hmT<r.!||[mrkٖ8>͊Zki}Ֆ[?9զ"&iSlu߲VTӭkvO7;oy#d7wC8BIM!UAdobe PhotoshopAdobe Photoshop 6.08BIMAdobed              "   s!1AQa"q2B#R3b$r%C4Swant to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. This is one reason that although it has been allowed in competition to have spotters place the barbell on the chest to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have well-trained spotters to properly place the weight on the chest).<br>In certain sporting movements, an isometric contraction in the set position precedes a concentric contraction, but t~fbs+Vᯅ!}F4%-!HaA~5hvjVP]PJ+5wQ@uS0KAR+OFdI9{w=3ZTPk:T6\BHm.YsV0o E *AYt =R6 8 zԢZAakI DTQL((((((((((((((LF'LƢ+B(8jXٵ쫗( ( ( (&dQT{/N(`((((*Z(ER٣PF Z;+ rOnj086ɤV2}$)Uh ffVU`w*+V'3G,~9oxS0@?< [E]fz'G  %{$gwtU_ʽr/gCCYtd\S>l6A%8"mwj1PBUߤngRѱ~+ VnGNx*2h"X$ܓ5#髖{MXMfqa*0ǼGV nc&b +([$h/}4u„FgˍEzWovu6'(rs\7D) &pMøеska~%I$ap[xDqL%CbI]nd4oa$] 0d6/“p~!MHiBY bmDݱsr@82r{$iM