| How to Spider Curl Posted: 29 Sep 2017 05:00 PM PDT Many who get into weight lifting or strength training want big, strong biceps. The biceps is a two-headed muscle. To get the size and shape you want, you need to train both heads. You also need to train the brachialis muscle, which runs along the outside of your upper arm. A strong brachialis muscle will help your biceps heads develop higher peaks. Spider curls are a great biceps exercise because they work all parts of this muscle group.[1] EditPerfecting Spider Curls - Locate the right equipment. Typically you're going to need access to a gym if you want to do spider curls. Some gyms may have spider curl benches, but if yours does not, you can use a preacher curl bench.[2]
- Look for a preacher curl bench that's padded on both sides of the armrest. If you work out at home, you may be able to find a preacher curl or spider curl bench to add to your home gym. A used bench should be relatively inexpensive, or you can look for a similar piece of equipment that you can use the same way you'd use a preacher curl or spider curl bench.
- This exercise is typically done using a barbell rather than dumbbells.
- You can also use a Swiss ball – an elastic ball filled with air also known as a "balance," "exercise," "stability," or "Pezzi" ball. You'll need to find a larger one and can then lay against it with your chest, armpits over the top, and arms planted on the ball's other side.
- Set your weights. Choose the amount of weight to lift before you get in position for the exercise. You'll lay the barbell on the part of the preacher bench where you normally would sit if you were doing preacher curls.[3]
- You also can use dumbbells for this exercise, rather than a barbell. Just make sure you have your dumbbells firmly on the seat where you can get into position without them falling off.
- Use a thicker bar to activate your muscles more. If you don't have access to a thicker bar, you can wrap a towel around it. You may have to use a little less weight at first if you're using a thicker bar.[4]
- Lean over the bench. Once your weights are stable, go over to the front of the preacher bench and lean against it at a 45-degree angle. You're going to be leaning your chest against the part of the bench your arms would be on if you were doing preacher curls.[5]
- Rest your upper arms against the back of the preacher bench so that you can grab your weights with your arms fully extended.
- Choose your grip. How you position your hands impacts which parts of your biceps you target the most. Holding your hands closer together will target the outer head of your biceps. The further apart you move your hands, the more the inner head of your biceps is targeted.[6]
- You might want to experiment doing one set with a closer grip and then a second set with a wider grip to hit both heads of the biceps muscle.
- Curl the bar upward. Keeping your shoulders down and back, lift the bar towards your shoulders in a slow, controlled movement as you exhale. Only go up about three-quarters of the way to the top, maintaining tension for the whole movement.[7]
- Lower the bar back to start. As you inhale, release your elbows to return the bar to the starting position in a slow and controlled movement. Stop before you reach the bottom, going only about three-quarters of the way. That way you're maintaining consistent tension on your biceps muscles.[8]
- Do 10 to 20 repetitions. Build a set of spider curls with 10 to 20 repetitions, and try to do two or three sets. As the exercise starts getting easier, use bigger weights rather than adding additional sets or repetitions.[9]
- If you want to build bigger biceps, progressive overload is important. Keep track of the weight you're curling and increase it incrementally every week or so.[10]
EditBuilding Both Biceps Heads - Start with barbell biceps curls. Barbell biceps curls are perhaps one of the simplest exercises for your biceps, but they also are one of the most effective. If you don't have access to a barbell, you can do curls with dumbbells as well.[11]
- For standing barbell biceps curls, stand with your feet about shoulder-width apart with a little give in your knees and your back straight. Hold the barbell with palms facing outward, elbows extended. Curl the bar towards your chest, bending your elbows, then release back to starting position in a slow, controlled movement.
- You also can do seated biceps curls, either with a barbell or with dumbbells. Make sure your feet are flat on the floor and your back is straight.
- Add incline dumbbell curls. Incline dumbbell curls restrict movement in your back, which further isolates your biceps to an extent not possible with regular dumbbell curls. You may need to use a lower weight for this exercise than you did for regular biceps curls.[12]
- Lay on an incline weight bench with your feet flat on the floor. Hold the dumbbells with arms down by your sides. Rotate your arms so that your palms are facing forward.
- On an exhale, curl the weights, moving only your forearms. Keep your upper arms stationary. Then lower the weight in a slow, controlled movement as you inhale.
- Do one to three sets of 10 to 20 repetitions of this exercise. You can do both arms at once, or one at a time alternating sides.
- Target the inner head with Scott curls. For Scott curls, you'll need access to a preacher bench. Sit on the bench leaning against the angled side. Lodge your armpits into the pads so that your chest supports all of your weight. This angle keeps you from building momentum in your hips and core to help the biceps do their work.[13]
- You can do these curls with either barbells or dumbbells. Keep your hands close together, palms facing upward, and curl the weight toward your shoulder.
- Pause at the top and then release in a slow controlled movement to complete one repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
- Increase stabilization with cable curls. If you work out at a gym that has a cable machine, you can use standing biceps cable curls to target all the stabilization muscles surrounding the biceps.[14]
- Stand in front of the cable machine and grip the ends of the cables with your palms facing each other. Lean back slightly with a straight back and flat shoulders. Leave a little give in your knees.
- On an exhale, curl the cable upward toward your chest, moving only your lower arm. Then lower the cable back to starting position in front of your hips. Do one to three sets of 10 to 20 repetitions of this exercise.
- You can also use dumbbells or rope handles to get the same (or even better results) as a cable machine. Keep these options in mind, as your gym may not be set up with two cables side-by-side to exercise with your arms completely free.
- Practice chin-ups. Curls can improve tone and definition as well as building size, but chin-ups are a functional movement that will increase strength in your biceps. This exercise also engages your entire upper body.[15]
- You can add resistance with a weighted belt or vest to provide progressive overload on this exercise as you get stronger.
- Exhaust your biceps with concentration curls. Concentration curls are a great exercise to end a biceps workout because you can use them to thoroughly exhaust the entire muscle group.[16]
- Do concentration curls while sitting to target the biceps muscle. Sit on the end of a bench with your feet flat on the floor and your knees at right angles. Lean over, bracing your right elbow against your right inner thigh. Hold a dumbbell with arm fully extended, palm facing your other leg.
- On an exhale, curl the weight upward toward your shoulder, then lower in a slow, controlled movement as you inhale. Do 10 to 20 repetitions of this exercise, then switch and do the other arm.
EditStrengthening Your Brachialis - Do hammer curls. Hammer curls directly target the brachialis. Strengthening that muscle supports and lifts your biceps, so your biceps will have higher peaks and be more defined.[17]
- Stand or sit with your arms at your sides. Grasp your dumbbells with palms facing each other so that the weighted ends are above and below your hands.
- Hold the weights with your elbows at right angles along your sides. Curl the weight up toward your shoulder, then lower in a slow, controlled movement. Do one to three sets of 10 to 20 repetitions of this exercise.
- Add seated alternating dumbbell curls. Seated alternating dumbbell curls work the full length of the muscle group, including both heads of your biceps and your brachialis. Switching back and forth between sides gives this exercise a nice rhythm.[18]
- Sit on a bench with your feet flat on the ground, knees at 90-degree angles. Keep your back straight and your shoulders flat. Hold one dumbbell on each side, palms facing each other.
- On an exhale, curl the weight in your right hand toward your chest, then lower it in a slow, controlled movement as you inhale. Immediately curl the weight in your left hand on your next exhale, then lower on an inhale to complete one repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
- Turn dumbbell curls into Zottman curls. Zottman curls turn the focus more to your brachialis, particularly as you're lowering the weight. Do your dumbbell curls like normal, but as you go to lower the dumbbells, rotate them so that your palms are facing downward.[19]
- From the starting position, rotate the dumbbells again so that your palms are facing upward for the curl. Do one to three sets of 10 to 20 repetitions of this exercise.
- Try Smith machine drag curls. If there's a Smith machine in your gym, you can use it to build strength in both your brachialis and your biceps with drag curls. Start by standing inside the machine with your chest up and shoulders back, holding the bar in front of your upper thighs.[20]
- Shift your elbows back to curl the bar toward your upper abs, then drag the bar up your torso until your biceps are fully contracted. Then lower to complete the repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
- Use close-grip chin-ups to target your brachialis. If you were already doing chin-ups as a functional exercise to build strength in your biceps, you can target your brachialis simply by changing your grip.[21]
- Start in a dead-hang position from the bar with your hands close together, using an underhand grip. As you raise yourself up over the bar, keep your elbows tight to your sides.
- Pause with your chin under the bar before lowering yourself in a slow, controlled movement back to a dead-hang.
- You can do chin-ups in sets, or do an interval of as many chin-ups as you can do in 30 seconds or a minute.
- The biceps and triceps are opposing muscle groups and should be balanced. For best performance, and to avoid injuries, add tricep exercises to your routine.
- You will also need to have a strong back, chest, and shoulders to work your biceps safely.
- Overemphasizing the biceps – and neglecting other muscle groups – can in time lead to joint problems. Balanced training is the key to having a strong body.
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| How to Resolve a Conflict at Work Posted: 29 Sep 2017 09:00 AM PDT You might experience conflict in the workplace for a variety of reasons, including promotion opportunities, salary disputes, feeling a lack of appreciation, and personal differences.[1] When conflict arises, realize that it's not the end of the world, and you don't need to get another job. Approach the situation maturely and seek to resolve the issue. Take the initiative to confront the problem, and remember to not make a work issue a personal issue. Say what you need to say and don't forget to listen to their side. Ask questions and seek clarification for things you're unclear about. Lastly, create some solutions and stick to them. EditApproaching the Conflict - Acknowledge the conflict. Pretending that nothing is wrong isn't the way to handle a conflict. Begin by admitting there's a problem that needs resolution. Acknowledge the conflict and the roles you and the other person have played in creating or sustaining the problem. Be honest with yourself about your own role in the situation.[2]
- Think about what factors are influencing the problem, such as scheduling, personality conflicts, feeling overworked, or disrupting some kind of perceived pecking order.[3]
- Look at not only your side, but the other side as well. Looking at both sides can help you understand the problem from both perspectives.[4]
- Focus on the problem, not the person. If the conflict is not personal, don't make it personal. Put your focus on the problem and finding ways to solve that problem. You can't change the person, and you will likely continue working with them. Even if you don't want to be friends with the person, keep your focus on the problem without making it a personal issue.[5]
- It's easy to feel personally attacked for something, especially if it's regarding your work. Do your best to not take things personally and keep everything within the lens of your work.
- Take the initiative. It is important to address issues as soon as possible to prevent them from becoming larger issues in the future. If you notice a problem, then address it right away. For example, you could hold a meeting to discuss the issue and work together to find a solution.
- Don't wait for the person to come to you. Be the first one to bring up the problem, no matter what your role is.
EditTalking it Over - Choose the right time and place to talk. A hurried conversation at your desk between emails and phone calls won't solve anything. Put some thought into talking with the person. You need an undisturbed location and time to address the issue.
- Decide whether you want to send an email or have an in-person discussion. If you speak in-person, do so away from other employees and when both of you have time to talk.
- Ask what's not working. If somebody has done something that made you angry or if you don't understand their actions, simply asking about it can make a world of difference. Don't assume that people do what they do to annoy or harm you. Sometimes, there's a good reason why that person does what he or she does. Other times, they may not even realize that they did something hurtful, and bringing it to their attention can clarify their intentions. Make an inquiry, not an accusation. Try to remain neutral and phrase your questions as matters of curiosity.[6]
- "Say, I was wondering why you brushed off my question yesterday," or "I've noticed that you cut my work down, and I'm wondering why that is."
- Listen to their perspective. When hashing things out with a coworker, don't make it all about you. Be willing to hear them out, listen to their perspective, and consider their feelings. Give them ample time to express their thoughts, feelings, and experiences. If they feel defensive, let them express that. Let them talk without interrupting them.[7]
- Don't take up the whole interaction with your side. Be willing to hear them out. You may gain more information or understand them better.
- Check to see if they're done speaking. Say, "Is there anything else you want to add or say to me?"
- Find things you agree upon. Find some common ground with the person. This might mean that both of you acknowledge that a problem exists or that something needs to be solved. Perhaps you can agree that both you and they need to do something to create resolution. Whatever it is, find something each of you can get behind.[8]
- For example, if you feel bullied, both of you might agree that you have problems getting along or splitting responsibilities.
- Say, "I want us to resolve this. Let's find some things we can agree upon so that we can move forward."
- Apologize for any wrongdoing. Apologize for your part in the conflict. Usually everyone involved has done something to create and sustain the conflict. Own up to how you contributed to the dispute and express regret and responsibility. Remember: you're not accepting the entire blame, you're taking responsibility for your contribution to the situation.[9]
- For example, say, "I'm sorry I said those hurtful things. I was upset, but it wasn't right of me to call you that."
- Resist acting on impulse. If your coworker says something offensive or hurtful, resist the urge to fire something harsh back. You might say something you regret or blow the issue out of proportion. If a conflict arises, take some time to think it over before immediately responding. You may come to realize that you misheard them, misunderstood them, or need further clarification.[10]
- Immediately responding will likely mean you respond in a negative way.
- Avoid accusations and blame. Keep from becoming defensive or blaming the other person. Even if you feel victimized, don't pour your negativity onto them. It might be tempting to call them out and let others know how they've wronged you, but keep some decorum as this is your workplace.[11]
- If you want to express how you feel wronged or hurt, use "I" statements. For example, say, "I felt really hurt when you took credit for the project during the meeting," instead of, "I can't believe you did that. You're a horrible person."[12]
EditCreating Solutions - Involve human resources (HR). Your human resources department can help you solve workplace conflicts. If the conflict is growing larger or you feel like you want to quit over it, now is the time to get HR involved. You may also want to involve your HR department if the conflict is personal or workplace morale is low for you and maybe even those around you.[13]
- Your HR department can send someone to mediate or get you and the other person talking more constructively. A good mediator will help the disputants find their own solution, not provide advice or push them toward any particular solution.
- Develop a plan for resolution. Once you feel like you've talked over the problem, propose possible solutions. Keep the focus on the future and how each of you can respond better.[14] Find points where you can compromise or work on communicating more effectively. Create a different way of problem-solving or working together, such as taking turns or writing things out instead of saying them out loud.
- If you can't create a plan on your own, involve your manager or HR in creating ways to approach conflicts.
- For example, if the person talks over you in meetings, say, "I want to be heard. Is it possible for you to wait until I finish speaking to chime in? If you start to talk over me, I will ask you to let me finish."
- Follow through on your plan. It's not enough to just create a resolution. Both you and the other person must follow through on any agreed-upon solutions. Discuss ways to stay accountable, whether that means that other co-workers will participate or your workplace will step in. Create a system to be accountable. You might want to include HR in enforcing any changes.[15]
- For example, if you struggle to have balance in projects, divvy up tasks before starting the project so that they feel fair and equal. Have someone neutral step in and get their opinion on the tasks.
- Make necessary changes. Depending on the dispute, you may need to make some changes, such as by changing your role in the workplace. For example, if you can't find a resolution, then consider changing departments or taking a different role in your workplace. If you know talking to the person will upset you or cause problems, engage only in "water cooler" discussions. Do what you can to avoid creating or perpetuating further disputes.
- Inviting the other person to discuss the issue may be the hardest part of the whole process. It can be remarkably hard to take that first step. Do it anyway!
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| How to Set Up a Parrotlet Cage Posted: 29 Sep 2017 01:00 AM PDT Parrotlets are a small variety of parrot that are becoming more common as pets. They make lovable companions, and setting up a cage for one doesn't require anything unusual. Look for one that's fairly roomy, and give it a new necessities, like food and water dishes, and a perch. A few toys will keep your birdy happy, as will a cage cover to ensure it gets plenty of rest. EditPicking the Right Cage - Give your bird room to stretch its wings. Parrotlets will like some space, so a cage that's about on each side and high will work perfectly fine. You can choose a larger cage if you like, but there's no need for it to be huge.[1]
- Choose a cage with narrow bar spacing. Parrotlets can get caught between the bars of cages if they're not properly spaced. There should be no more than between each bar.[2]
- Size up the cage's doors. The cage should have feed doors that the bird can access comfortably, so they shouldn't be too short or narrow. The cage should also have a main door that is big enough for your hand to fit inside when you need to pick up the bird or its food and water dishes.[3]
- Make sure the cage has a grated bottom. This will make it easy for your parrotlet to grasp onto it and walk around or rest. The cage should also have a pullout tray at the bottom so it will be easy to catch food, droppings, and anything else that falls through the grate.[4]
EditAdding the Necessities - Use only open feeding dishes. Some bird food dishes have a cover. However, parrotlets won't eat from this type. To encourage them to feed and drink adequately, choose simple dishes that are open.[5]
- Place the food and water dishes at one end of the cage. This will encourage your bird to use them together. The water should remain clean and free of droppings, so you may have to move the dishes around until you find a position that suits your parrotlet.[6]
- Install at least one perch. Choose one that is made of natural eucalyptus or manzanita wood. Cement or sand perches can also be used to help keep the parrotlet's nails worn down. If you use one of this type, place it relatively high up in the cage so that the parrotlet won't use it so much that their feet become worn down.[7]
- Don't use sandpaper-covered perches, however, since these can hurt your bird's feet.
- Keep your birdy entertained with some toys. Parrotlets will love some rings, ropes, bells, and other toys to play with. You can find good birdy toys at pet stores. Look for ones that are designed for cockatiels and conures, rather than smaller birds. [8]
EditFinding the Right Cage Location - Place the cage in a spot that's warm but not too toasty. Parrotlets will want to be kept out of drafts to stay comfortable. However, you should also avoid placing the cage in direct sunlight, since this may make the parrotlet feel hot or disturb its rest.[9]
- Cover the cage when your birdy needs to sleep. Parrotlets like lots of rest. You should plan on letting them have at least 12 hours of dark at nighttime. Placing a cover over the cage at the same period each night will help your bird get the rest it needs, especially if your area doesn't always have this much natural darkness.[10]
- Make sure to place the cage somewhere where it won't be a problem to get this much darkness, like a room that won't be used much at night.
- Put visual barrier between each cage. If you have multiple parrotlets, they can become agitated if they constantly see each other. To prevent this stress, you only have to block their view. For instance, put a piece of furniture or a large plant between each cage.[11]
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