The Contester Blog

Standing out at a Job Fair can make a difference in your job hunting. Job Faires are starting to pick up, and Dice is running some nice ones, called Targeted Job Fairs. At a Silicon Valley Career Faire in early 2010, 10 companies as showing up, and a major job search company has 82 career fairs scheduled for this year across the States.

How do you rise above the crowd at a Career Fair? The contention can be considerable, but you can help yourself stand out from the herd with early homework. At AA-Careers, we have a simple six-step process to prepare. Plan to go? Here’s how to prepare:

First, research the companies that are going and pick your targets. Use the internet to check out the organizations that are there before you go. Go to their websites and see if they have their job openings posted. Pick a sound number to target, and get ready to spend an hour or more researching each one. It’s hard to do more than 8 in a day, and three or four is a much more reasonable target. For each company, you want to know: executive names, recent news, and key product lines. Try to see if you know anyone at the target companies. You should end up with a page or two of research for each company/job.

Second, if there are job openings on the web, read them to see what the hiring department is looking for. Create a mapping of your achievements and skills to the demands of the job. Make the language match. If the hiring organization calls customers "clients", your resume should do the same thing. The achievements should be written in the style of the hiring organization.

Third, create a ‘short sales pitch’ for each potential organization/job combination. Write down a 90 second ‘thumbnail’ that you can repeat out loud showing why you are a special prospect for that job. You’ll use this in your resume and when you meet the company at the job booth.

Fourth, modify your resume for each job type. The objective on your resume should exactly match the job you’re aiming for. The executive summary should be a written form of your “mini sales pitch” for the job. Then choose the accomplishments and skills that most clearly match the job description. Especially at a Job Faire, the purpose of your resume is a sales tool for you – to get you on-site job interviews. It should be very easy to see that you’re a match based on your resume.

Fifth, dress and prepare as if you’re doing on-site interviews. Dress nicely and be well groomed. Don’t over do-it (this isn’t a date!) and don’t underdress (no jeans or t-shirts, no matter how much you paid for them). Avoid strong cologne or perfume.

Finally, rehearse your ‘mini-sales-pitch’. Collect your research and the resume for each spot – bring a couple of copies for each – and put each in a distinctly marked folder. Keep them in a lightweight briefcase or folio.

Remember to smile, and good hunting!

To measure your treadmill belt for replacement do the following:

If your treadmill is not a major brand and it needs a new belt you may have to special order a belt. Following are instruction for making sure you get a good measurement.

Next to the motor the treadmill belt is the most important part of the treadmill. If it becomes frayed or starts to turn up on the sides then it is time to replace the belt.

The treadmill belt will also split at the seam. You should check the belt on a regular basis to ensure it is safe. If the belt wears thin it can ruin the deck, then you have the double expense of replacing the belt and deck.

There are many companies that sell replacement treadmill belts, and some of them will take special orders. But you must have the correct measurement so your belt will fit. Following is the directions to measure your belt.

1. Place a mark on the edge of the belt, then using a string or tape measure go completely around the belt to get the circumference. This needs to be as close as you can get it.

2. Measure the width of the belt.

Example 102″ X 15″

If your belt is so bad that you know it has to be replaced then cut it off and measure the entire length and width of the belt. If it is a very old belt please allow for stretching.

You can also set the rear roller about halfway of the adjusting screws then measure around the front and rear rollers for an accurate measurement. If you can not find a company that offers
special order belts let me know.

Paul Webb is the owner of Electo Service Company, and has been in the Medical and Fitness repair business for almost thirty years. He has experience on most brands of treadmills and fitness equipment. Paul can be reached at http://treadmills.cc

If you have allergies caused by substances and microorganisms in the air, air filters are the solution to your needs. Allergy sufferers will want to grab the product which will improve their suffering. If you are allergic to airborne substances and microorganisms like dust mites or pollen, using an air purifier or an air filter can help you.

But, the degree of relief depends upon many other factors that are under your control. One type of air filter is the ionic air purifier. There are other kinds of air purifiers that may better suit your needs. There are filters that use electric attraction, and carbon filters to further cleanse and remove the impurities in the air. There are also filters which are placed in your home’s A/C unit. Through this, the filter cleans the air that is ventilated throughout your house. This would definitely increase the air quality in your house. If you are allergic to dust, then you should know the most effective ways to remove dust in your home. Using air purifiers is one solution. These aim to reduce the allergenic substances in your environment that is surrounding your home.

So what is an air purifier? An air purifier is equipment which is normally located in one room or area, and its primary job is to cleanse and filter the air. An air purifier may work differently depending upon its model and what it is made of. There are those units that you are obliged to clean and check on every once in a while and need replacement periodically. Some purifiers use a method of ionization to capture and remove allergen particles in the air and force airborne particulates to stick to exterior surfaces and the air cleaner sucks them up later on.

Using air purifiers is very beneficial to many families. Some families have air purifiers in each of their rooms and bedrooms. These filters, however, require regular cleaning. Some doctors recommend not using carpets and using vinyl flooring instead. Dust mite encasements are advised for use on all beddings in the house to prevent dust mites. Some families even have a portable air filter they take with them while they are on their vacation to ensure that they stay in a hotel room that is as safe as their house.

If you are using an air filter that needs some replacement or cleansing on a regular basis, you should examine it periodically to lengthen the life of your equipment. However, be careful in examining and checking the equipment. Follow the instructions or hire heating or cooling personnel to check it and replace parts. To ensure that you completely remove the dust, be sure to steam clean the carpets or remove carpeting altogether.

Yoga is all in rage lately. Everyday, a number of people decide
to engage in Yoga for the conveniences it brings, from the
physical aspect down to the spiritual and mental health.

Various forms of Yoga correspond to different people of
different walks of like, ages and lifestyles. Yoga is open to
all who can accommodate it. And one can perform or do Yoga as
often as he wishes without restriction. The effects and benefits
are seen as time goes by and it is not surprising that many
people are inclined to it.

Yoga includes equipments, clothes, accessories as well as
facilities to initiate learning. So how are you going to get up
and choose what you wear on Yoga activities?

Yoga clothes should always be inclined to giving the best
comfort. Although there is no particular Yoga clothe or apparel
that you are supposed to wear during or when performing Yoga, it
is necessary that you are comfortable with what you wear.

However, there are some considerations when choosing your Yoga
clothes.

First and foremost is comfort.

Since you are going to perform different positions or Yoga
postures, you must wear clothing that will not restrict you from
moving freely in any manner. Your clothes should offer ease of
movement and must be attuned to letting your different body
parts to twist and stretch in various ways and postures.

It is advisable to choose a clothing which is made from pure
organic cotton because this will provide maximum comfort. With
this kind of material, the body is allowed to breathe as it
should be. In addition, the clothing you choose must be sweat
absorbent so that you will not feel sticky and moist when you
sweat during the activity.

Although there are far more attractive and appealing designs of
yoga clothing that you can choose from, always keep in mind to
consider the clothing that fits you right and that fits your
body frame.

Next consideration is the expenses.

To continue reading this article go now to http://www.yogaexercisesportal.com/How-Yoga-Ap
parel-Is-Becoming-Fashion.html

People often shy away from Refurbished Fitness equipment, but generally this is only because they aren’t familiar with the term refurbished. In today’s world saving money is important. If you can cut costs without sacrificing value is the aim of the game. No matter if you’re a seasoned deal hunter or just out trying find a bargain, a piece of refurbished fitness equipment may be just what you’re looking for shape up your body and your bank account.

Most times when someone hears the word refurbished they think something is wrong with the item, or it’s defective. How ever nothing could be further from the actual meaning of the word. Refurbished could mean that an item has been damaged but it also holds several other meanings as well. Refurbished fitness equipment could be customer a customer return. Most equipment stores do offer some sort of return/refund policy on most items in their store. Most cases when an item is returned the store will return the unit to the manufacturer for inspection, and repackaging, however the item can no longer be deemed as new. The manufacturer would then redistribute the equipment as refurbished fitness equipment. This same situation is what would occur if an item were damaged during shipping. There’s a good chance that nothing is wrong with the unit, but the retailer or customer decides that they do not want anything damaged in shipment. Because the item is no longer brand new, it could never again be sold as such. But, if there were problems corrected by the manufacturer, the unit then becomes refurbished.

It’s possible that an item labeled as refurbished fitness equipment could have some simple cosmetic damage, possibly a dent or scratch, or possibly a more serious cosmetic defect. However cosmetic damage doesn’t mean that there is a serious problem with the functioning of the equipment, but it is no longer brand new. Hence if the manufacturer inspected it, it’s now considered refurbished.

If a piece of fitness equipment is on demo or display at a store, often it’s replaced by a new unit and the demo is removed from the sales floor. Generally these demo pieces are sent back to the manufacturer for inspection. The reason for an inspection to take place is to ensure there are no damages or defects, most often the item is repackaged and sent back to a retailer dealing in refurbished fitness equipment. In a situation like this the only thing separating a brand new item and the refurbished unit is the fact that one was on display.

Other refurbished classifications may involve a box that was simply opened by mistake, directions that are missing or overstock of a particular item. The bottom line is that, whenever a product is returned to the manufacturer for any reason, it is then inspected. If repairs are needed, the manufacturer takes care of those repairs before repackaging the item. If it’s a simple case of missing directions, they are replaced. The product is then shipped and resold as refurbished fitness equipment.

Other reasons for product being deemed refurbished could be an open box model, or a unit missing directions. When a product is returned to the manufacturer and they are required to inspect it or make some repairs before it is re-saleable the unit becomes refurbished. It could be as simple as missing directions, or a repair to a part of the item. The fact is that the original manufacturer makes the repairs, and then ships them out to be resold.

When purchasing refurbished equipment it’s important that you’re familiar with the stores refund and warranty policy. If there isn’t one it may not be the best idea to make your purchase there. When possibly ask your sales person if they know why the item is refurbished, and what the original problem may have been.

The contents of this refurbished fitness equipment article are intended for educational purposes only and should not be considered, or used as, medical advice or recommendations. Before starting any fitness routine, you should consult with your family doctor or a licensed physician to learn what risks, if any, exist.

For more information on refurbished or new equipment check out our website Fitness and Exercise equipment.

Copyright 2005 Faisal Khetani

Are you searching for that “one” solution that blasts your plateau and sends your muscles into an explosive growth phase all over again?

The solution to your problem has been under your nose all along…

I’m not going to waste your time with “exercise variety” and “switching rep schemes”, because chances are, you already know these common techniques and use them in your workout routines anyway.

What I want to share with you is something fairly known in the weight lifting industry, but seldom used correctly and maximized to its full muscle-building potential.

The technique that can instantly force your muscles into growth is eccentric training, better known as “negatives”.

Chances are, you have already heard of negatives, but you probably don’t know how to use them for maximum muscle growth.

WHAT IS IT?

A concentric movement is your typical movement, in which the muscle fibers shorten to “lift” the weight.

Eccentric, or negative, movements are when you lower the weight, or bring it back to the starting position. It is the opposite of “lifting” a weight.

Negative movements unleash the power of the “other half” of your repetitions, the lowering phase. In an eccentric contraction, the muscle fibers lengthen to lower the weight.

Now, it is not enough to simply lower the weight slowly in your regular exercises. For maximum benefit, you must isolate and do negative movements alone!

WHAT ARE THE BENEFITS?

Here is a brief list of the benefits of eccentric (negative) training:

1) Increase in Training Weight: You can add a lot more weight when doing a negative movement. It is much easier to lower a heavier weight than it is to “lift” that same weight, which means that you can increase your training poundages instantly.

2) Neural Adaptations: After adapting to your regular concentric, or “lifting” movements, you can shock your muscles and nerves into adapting to a whole new negative movement. This causes confusion at the neuro-muscular level and forces you muscles into growth.

3) Muscle-Fiber Breakdown: Eccentric (negative) movements have been scientifically shown to cause greater muscle trauma and breakdown than regular concentric movements, resulting in greater muscle gains.

4) Type II Muscle-Fiber Activation: A study published last year concluded that maximum weight eccentric movements recruit more Type II Muscle fibers, those responsible for strength and speed.

5) Long Term Strength Gains: New research also shows that maximal eccentric movements cause neural adaptations that result in longer lasting strength gains.

THE BEST WAY TO DO ECCENTRIC (NEGATIVE) TRAINING

1) Choose a resistance level about 30% greater than what you would normally lift, and slowly lower that weight from the top position for a period of 3-5 seconds. MAKE SURE YOU HAVE A PARTNER!

2) Perform 2-3 sets for larger muscle groups such as chest, shoulders, and back. Perform only 1-2 sets for smaller muscle groups such as biceps and triceps.

3) Rest for 3-5 minutes between sets, because negative training is very intense on your muscles.

QUICK TIPS

1) It is best to dedicate one day out of the week and do a whole workout routine focused on negative movements only.

2) If you can hold, or lower a weight for longer than 5 seconds, consider increasing the weight as it may be too light. If it takes you less than 3 seconds to lower a weight, consider reducing the pounds as the weight may be too heavy.

3) Don’t overtrain! Listen to your body…Stick to less sets, and once you reach a set where it’s taking you less than 3 seconds to lower a weight, STOP!

4) If you don’t have a partner, you can train uni-laterally, using only one side of your body. This can be achieved with dumbbells, machines, and cables. Your non-active side would spot or support your active side.

CONCLUSION

As mentioned earlier, eccentric, or negative, movements have been shown to cause greater muscle-breakdown, neural adaptations, & recruitment of Type II Muscle Fibers.

This means that you can experience better muscle growth, greater strength gains, & more explosiveness.

Make sure to dedicate one day a week to do an entire workout routine focused on negative movements only.

You now have the knowledge to enter the fast-lane of muscle growth. How fast you want to go is entirely up to you…

Until next time, have an absolutely muscle-blasting workout routine!

Setting up your muscle building programs or routines can be a confusing subject. But it doesn’t have to be.

Basically, you have to know what you want. If you’re a beginner looking to tone up and add a bit of muscle, you will have to start with a beginners muscle building routine.

If you’ve been muscle building for a couple of months and need a muscle building program that’s a bit more challenging, you’ll need an intermediate program.

On the other hand, if you’re an experienced weight lifter looking to try something different, you’ll need specialized muscle building programs.

It’s a matter of finding out what you want and establishing your goals. If you don’t know what you want, than you will have to sit down and figure that out.

How do you build muscle with weight lifting programs?

If you want to build muscle, you’re going to have to use weight resistance exercise like weight lifting. Weight lifting requires the use of weight bearing equipment such as barbells and dumbbells (free weights), and machines that use cables and pulleys to help lift the weight.

You can also use body weight bearing exercises such as chip ups and dips in your weight lifting programs. If you are just starting out, I suggest you use a combination of machine and free weight exercises in your weight lifting program.

This will give your body the time it needs to adjust to the different levels of stress that weight lifting places on your body.

As you progress in your weight lifting program, it’s suggested that you add more free weight exercises. Free weights and compound movements such as squats, bench press, shoulder press, and bent over barbell rows apply a lot of stress on the supporting muscles.

These exercises are often called multi-jointed exercises because they employ not only the targeted muscle but the supporting muscles as well. By using free weights and compound movements in your muscle building program you will challenge your body to work harder and therefore make better muscle gains.

Adding more free weight exercises will increase the intensity of your muscle building program. The result? Added overall power and quality beef added to your frame.

Here are examples of compound movements to use in your muscle building programs:

Barbell bent over rows Bench press Barbell shoulder press Dead lifts Squats Close grip bench press

If you are just starting out, I suggest you start with the beginners weight lifting program and slowly progress to the intermediate and advanced weight lifting programs.

Remember to always ask for advice if you are not sure about certain exercises. Gym staff is usually pretty good and will provide you with quality advice regarding all aspects of weight lifting.

What is a repetition?

Muscle building exercises consists of repetitions and sets. One repetition consists of a series of muscle contractions with a weight or movement such as one push up.

A series of repetitions is called a set. For example, 10 repetitions of push-ups is considered one set.

The number of sets performed will depend on your current level of fitness and goals. Beginners can only tolerate a couple of sets per body part. Anymore than one or two sets for a beginner is certainly not recommended, as this can be counterproductive.

If you are a beginner to muscle building training, I suggest you design your weight lifting routine using light weight and higher repetitions.

As you progress in your muscle building program, your strength and muscle gains will be moderate but what you want to concentrate on is form. This is very important.

As a beginner, you want to perform the exercises with proper form. This will be very important as you progress to the intermediate and advanced weight lifting programs.

As your form and style improves, you’ll want to move to a lower repetition range using heavier weights. Although you will want to keep using the higher repetition range for warm ups. As your training levels advance, you can add more sets to your weight lifting routine in order to stimulate more growth.

For building muscle it is desirable to perform low repetitions using heavy weight.

The amount of repetitions you complete will depend on your goals as well as the weight lifting routine itself. There is no magic number of repetitions that will produce better results than any other number.

You will have to determine your combination of body chemistry, feel, and trial and error to determine what works best for you. What works for one person may not necessarily work another.

What is a set?

A set is the completion of a series of repetitions. Beginners should perform one to two sets per exercise for the first couple of months of a weight lifting routine.

This should be sufficient to stimulate increases in muscle size and strength. After a couple of months, you will probably need to add one or two more sets to further stimulate improvements.

As you progress you will need to place more strain on your body to stimulate growth. Just remember that more is not always better.

You want to keep your muscle building sessions brief but intense. If you don’t know for sure what to do and how to do in order to have a good muscle building program you should always feel free to ask the gym staff or a professional muscle builder.

They will surely know how to guide you to a good muscle building program for you.

Copyright 2006 Adam Waxler

Anyone who is focused on weight loss has seen the before and after photos from various weight loss programs along with testimonials from people who have lost weight and look great.

Do these weight loss programs really work? The answer is both “yes” and “no”. It all depends on what kind of dieter you are and which weight loss program works best for you.

Of course, the question then becomes how to decide which weight loss program to choose?

First, you have to remember that “yo-yo” dieting puts stress on your body that can make losing weight more difficult and putting weight back on far too easy. The ultimate goal of any weight loss program is not just to lose weight, but to lose weight and keep it off. That is why it is important to choose a weight loss program and diet plan that will help you make changes to your eating habits that will last a lifetime.

Unfortunately, too many people who are trying to lose weight jump back and forth between a very restrictive diet and then returning to “normal” eating after they have experienced some weight loss. All this will do is lead the dieter to put the weight back on. Instead, what you need to do is re-educate. Instead of choosing a strict weight loss plan that you’ll abandon when the diet is done, commit to the recommendations for healthy eating from the USDA, and add half an hour of exercise to your daily routine five times a week. You’ll establish healthy habits that will take off the pounds – and help you keep them off forever.

Secondly, decide just how much help you need. What motivates you? Are you a private person by nature, or do you do best with a lot of social support? Are you a strong-willed person who can decide to do something and ‘just do it’, or will you need help overcoming temptation?

If you thrive on social motivation, joining a weight loss program like Weight Watchers might be the best option for you. You’ll have social support, motivational rewards, and weekly check-ins to help you stay on track and give you weight loss goals to aim for.

Next, do you do best with regimented, strict instructions that tell you exactly what you should do step by step, or are you happiest and more comfortable with a little flexibility?

If you do best when you have strict guidelines to follow and like routines, then look for a diet plan or weight loss program that gives you daily menus with precise measurements. While that may feel restrictive to many people, the trick is to choose a weight loss plan that works for you.

If restrictive diets and inflexible menus aren’t for you, then try a diet that gives you the option of mixing and matching your meals within certain parameters. Whether you count carbs or calories, diets like the Atkins diet or Zone diet give you some flexibility within the prescribed ‘allowed foods’.

Finally, what is your weight loss goal? How much weight do you want to lose? How long have you been trying to lose weight? Will quick results keep you motivated, or is slow-and-steady progress all you really need?

If you are looking for quick weight loss, try a quick-start with the Atkins diet to strip off the early weight – a lot of it water weight – so that you will see results immediately. When your results from such restrictive eating are slow, pick up the activity by adding a little more exercise and vary your diet a little. Most weight loss experts agree that your weight loss goal should aim for a steady 1-2 pounds per week, but if you need an extra boost, drop back to a more restrictive pattern to give your metabolism a little kick. However, be careful…if you stay with an extremely low calorie diet for too long you will actually slow your metabolism and it will become more difficult to lose weight.

You’ve no doubt seen the news reports about Bird Flu, a deadly airborne virus. And you no doubt feel at risk and vulnerable.

A Bird Flu vaccine is months and months away from production, and production will be a problem since health officials believe it will take at least 1 year to make enough for all citizens. Even then, it may not be effective, since it was based on an earlier seed of the virus. Bird Flu, or H5N1, mutates rapidly. Today, Bird Flu is something entirely different than when it was first discovered.

But there is one, off-the-shelf, device that will protect you and your family against Bird Flu, SARS, and ordinary flu, right now. It’s called NanoMask®, manufactured by a company that originally was tasked to make a better biomask for our military troops.

Why is a filter mask the best tool you can have against Bird Flu? Because of its new nano-technology. A NanoMask® isn’t just an ordinary N95 mask like you see in hospitals or on construction sites.

N95 masks are not effective against any particulate, virus, or bacteria smaller than .3 microns, and thus a waste of money if you buy an N95 mask for the purpose of blocking H5N1 or any influenza virus. Even hospitals realize this and are now ordering NanoMasks®.

Examine the table below showing virus sizes, so you can judge for yourself how effective the NanoMask is. The abbreviation nm means nanometer, which is one billionth of a meter. N95 can only filter out material greater in size than .3 microns, which equal to 300 nanometers.

Every virus you see in the table below is smaller than 300 nanometers, therefore, N95’s are useless against these viruses.

Virus (Description) | Size

Bacteriophage (MS) | 220nm Hepatitis | 24nm – 30nm Adenovirus | 70nm HIV (AIDS) | 80nm Cytomegalovirus | 100nm Orthomyxovirus | 120nm Coronavirus (SARS) | 80nm – 160nm

According to Nelson Laboratories of Salt Lake City, an independent testing lab of such filters, Bacteriophage MS-2 is the recognized standard testing organism for many filters. Being one of the smallest used viruses at 20nm, it is able to give a higher challenge to the filter media.

NanoMask® has been tested down to 27 nanometers or .027 microns. Good enough to stop H5N1, SARS, and other viruses listed in the Virus Size Table above, as well as ordinary influenza.

The unique design and enhanced facial seal allows the NanoMask® to overcome the most critical failing of typical N95 masks: an inability to effectively seal against the face and filter inhaled and exhaled breath that will typically follow the path of least resistance – around the sides of the mask.

The president of Emergency Filtration, Doug Beplate, told this author that the primary reason NanoMasks are so successful in stopping viruses is their unique nanoparticle coating on each filter. Beplate said, “The nanoparticle coating joins with chlorine particles to achieve an arrest and eradication of undesirable agents.” In other words, biohazardous particulates like H5N1 are not only blocked, but destroyed, thanks to the nanoparticle coating.

A traditional filter without the nanoparticle coating, like N95, would turn into a breeding ground for a virus or bacterial agent. Thus we caution you against using any N95 mask in a pandemic or epidemic, or even to stop ordinary colds.

We cannot stress enough the importance of ordering NanoMask® right now, before H5N1 or any other pandemic strikes. It’s saving lives in Asia right now. More than 2 million Asians are wearing NanoMasks®.

Of all the methods available to protect your family, such as antivirals, vaccines, herbs, etc., a NanoMask® is the least costly in terms of time and money, and probably the most effective. Don’t get caught off guard by a U.S. transportation strike or postal strike, or a thin supply. And don’t count on a vaccine, or Tamiflu. Count on NanoMask®, it’s available right now.

As experts says, “NO PAIN, NO GAIN.” This specially applies to Muscle Building. If your fast life, strict job schedule or family commitments dont allow you to keep regular dates with gym, you can always workout at your home. After all, you just cant compromise on your health. Here is making things easy for you:

Workouts to build biceps and triceps this week:

1) Bicep Curls using resistance tube: Stand with your feet shoulder width apart and feet pointing forward. Now, press the resitance tube under the feet and hold on to the handles firmly, holding the arms close to the body. Lift the fists towards the shoulders while exhaling and take the fist as close to the shoulder as possible. Inhale as the arm is releases.

Recommended Sets: For Beginners: Three set of six to eight repititions.

For Intermediate level: three set of 12 to 16 reps.

For Advanced Level: Three sets of 16 to 24 reps.

Tip: Exhale on the exertion and inhale on the relaxation . Never lock the elbow joint.

2) Triceps workout using resistance tube: Maintain the same position as being mentioned above and bend forward from the hips so that your chest is parallel to the floor. Keep the abdominal muscles tight so the back gets support. Lift both elbows to the side and hold them as high as possible. The elbow should point upwards. Extend the forearm and fist towards the back of the room. Feel the tension in the muscles on the back of the arm.

Tip: Exhale while taking the arm upwards and inhale as the arm comes down.

3) Maintain the starting stance and bring both forearams half way up, keeping them parralel to the floor. The fists should be pointed upwards. Just curl the fist up and down several times in a controlled move of the small wrist joint.

Tip: Make sure to keep the wrist in line with the forearm.