| How to Do Isometric Rows Posted: 15 Jan 2021 04:00 PM PST Are you looking for a great way to build and maintain muscles in your back? If you want a low-impact exercise that still feels intense, you might want to try incorporating isometric rows into your routine. Isometric rows are similar to the standard row exercise, but rather than going through a full range of motion, you engage your muscles and hold your position at the top of the rep. There are a few different ways you can perform isometric rows, so we'll walk you through each of the most common techniques you can add to your workouts! [Edit]Dumbbell Rows - Put your left knee and left hand on a workout bench. Lift your left knee onto the back corner of the workout bench. Keep your knee straight underneath your hips. Lean forward so your back is parallel to the floor. Support your body weight by planting your palm flat on the bench right below your shoulder.[1]
- Make sure your right arm hangs over the side of the bench, or else you won't be able to complete your reps.
- Hold a dumbbell in your right hand so your arm hangs below your shoulder. Choose a weight that you're comfortable lifting for multiple sets and repetitions. Grip the weight tightly in your right hand so your palm faces you. Slowly extend your arm down so it hangs to the side of the bench.[2]
- If you're a beginner, try starting with a dumbbell that's around for women or for men.[3]
- If you've lifted weights before, pick a dumbbell that's challenging to lift but doable through 2–3 sets.[4]
- Avoid rotating your torso or moving your shoulder closer to the floor while you're holding the weight.
- Brace your core to keep your back straight. Engage your abs so your body stays perfectly parallel to the ground. Avoid letting your lower back or shoulders sag since you won't get as deep of a workout. Keep your head in line with your spine and look straight down to maintain your form.[5]
- Keep your body still so you don't turn or rotate throughout the entire workout.
- Pull the dumbbell up to your chest. On an exhale, contract your shoulder and back muscles to lift the dumbbell closer toward your body. Bend your elbow and drive your upper arm backward as you lift. Keep your elbow close to your body. Use a slow and controlled movement so you don't hurt yourself.[6]
- Make sure you avoid rotating your spine while you're performing the exercise since it won't be as effective.
- Hold the dumbbell against your chest for 3–5 seconds. Squeeze your shoulder and back muscles to keep them activated. Try your best to keep the dumbbell tight against your chest for at least 3 seconds to help build and strengthen your muscles.[7]
- It's normal to feel soreness from working out, but stop lifting if you feel any sharp or sudden pains so you don't injure yourself.[8]
- Lower the dumbbell back to the starting position. Relax your back and shoulder and let your arm drop back down. Go slowly so you maintain control over the weight. Fully extend your arm to your starting position to finish off your rep.[9]
- If you can't perform an entire workout, try switching to lighter weights or holding the position for a shorter amount of time.
- Aim to do 3 sets that are each around 8–12 reps for each arm. After your first set, take a short break to catch your breath before you start your next one. Maintain your form for all of your repetitions even when it feels challenging. When you finish the sets on one arm, put your right hand and right knee on the bench so you can work your left arm.[10]
- When you can easily complete all of your reps, try increasing your weight by 5% each week to keep building muscle.[11]
[Edit]Towel Rows - Stand on the middle of a rolled-up towel with one foot. Choose an old bath towel to use for your workouts and roll it up lengthwise. Lay the towel on the floor so the long side faces you. Plant one of your feet flat in the center. Bend your knee slightly and press down firmly with the ball of your foot.[12]
- You can also use a resistance band for this exercise if you'd like.
- Extend your other leg straight back to take a wide stance. Bend forward at the hips to put your weight on the leg that's on the towel. Scoot your other foot behind you until your leg is straight and your heel is off the ground. Press down on the ground with the ball of your foot to steady yourself.[13]
- Lean forward to keep your back in line with your back leg. Keep your neck in line with your spine. Engage your core and bend at the hips until your upper body forms a straight line with your leg. Maintain your position throughout your workout so you have the proper form.[14]
- Pull the ends of the towel up toward your chest as hard as you can. Grab the corners on the left side with your left hand and the ones on the right with your other hand. Squeeze the towel tightly and activate your back and shoulder muscles. Try pinching your shoulder blades together to pull the towel's corners straight up. Bend your elbows and keep them close to your body as you pull to get more power.[15]
- Be careful that the towel can't slip out from under your foot, or else you might lose your balance.
- Hold the position for as long as you can. Engage your shoulder and back muscles as you pull the towel. Keep your back and neck straight the entire time so you get the most out of the exercise. Work your way up to holding the towel for 30 seconds at a time for each leg. Once you feel fatigued from your workout, relax your arms and let the towel drop back down.[16]
- It's okay if you can only pull the towel for a few seconds when you're first starting off.
- Switch legs and repeat the exercise. When you finish your first towel row, put your other foot on the towel instead. Then extend your leg straight back so you're ready to perform another repetition. Pull the ends of the towel up again for as long as you can, aiming for at least 30 seconds.[17]
- Do 3–5 reps per leg. Alternate legs after each rep so you don't put too much pressure on them. Even if you're feeling a little tired, keep pulling the towel as tight as possible to get the most out of your workout. Try to pull the towel for at least 20–30 seconds for all of your reps.[18]
- If you don't want to alternate legs, you can also stand on the towel with both feet. If you do that, just do a total of 3–5 reps.
[Edit]Inverted Rows - Set a barbell on a weight rack so it's just out of reach from the ground. Lie on the floor underneath the weight rack and extend your arms straight up. Look for the rack position that's just out of your reach and secure the barbell there. That way, you'll stay slightly elevated off the ground at the start of your exercise.[19]
- If you don't have access to a barbell or weight rack, you can also perform inverted rows using the edge of a sturdy table. Just make sure it won't tip over with your bodyweight.
- Lie on the ground and grab the barbell slightly wider than shoulder-width. Get on the floor underneath the barbell so it's above the middle of your chest. Hold onto the bar with your palms facing away from you and your hands just wider than your shoulders. Keep your arms fully extended so you're hanging down.[20]
- Activate your core to keep your body and legs straight. Engage your abs so your upper body forms a straight line with your legs. Keep your heels planted on the ground so you don't slide along the floor. Make sure your back stays completely straight so you can get the most out of the workout.[21]
- If you have trouble supporting yourself, plant your feet flat on the floor and keep your knees bent so there isn't as much resistance.
- Pull your body up until your chest touches the bar. Engage your back and shoulder muscles to lift your upper body closer to the bar. Bend your elbows and drive them straight back as if you're trying to touch your shoulder blades together. Keep your back and legs straight as you raise yourself up to make the exercise more difficult.[22]
- Be careful not to let your hips sag or drop, or you won't get as deep of a workout.
- Hold your body for at least 20–30 seconds. Maintain your form and position so your back and legs stay in a straight line. Don't jut your chin forward or drop your hips. Maintain your position for as long as you can, but aim for a minimum of 20–30 seconds. [23]
- Breathe in and out slowly rather than holding your breath.
- Don't worry if you can't hold yourself up for a long time yet. It takes a little while to build up your strength and endurance.
- Lower your body back down to the floor to finish the rep. Use a slow and controlled motion to relax your shoulders. Straighten out your arms again so you're hanging from the bar. You can try doing another rep after a short rest, or move on to the next section of your workout.[24]
- You only need to incorporate 1 rep into your workout as long as you hold your position for as long as you can.[25]
- Start with a lower weight and work your way up as you completing sets gets easier.[26]
[Edit]Warnings - Stop working out if you feel sharp or sudden pain in the middle of your routine to avoid getting strained or injured.[27]
[Edit]Things You'll Need [Edit]Dumbbell Rows [Edit]Towel Rows [Edit]Inverted Rows [Edit]References |
| How to Live Off Passive Income Posted: 15 Jan 2021 08:00 AM PST Living off passive income sounds like a dream: no need to get up at a certain hour, show up to work day after day, or deal with an irate boss. The reality, though, is that getting to the point where you can actually live off passive income takes a lot of time and effort. Stock market and real estate investments are the most traditional and common passive-income streams. There's a lot of passive income to be made on the internet as well if you have creativity or expertise to share with the world. Bottom line, if you're willing to put in the sweat equity to develop multiple streams of passive income, you could find yourself quitting your day job sooner than you thought.[1] [Edit]Investments - Buy dividend stocks that distribute income on a quarterly basis. It can take you a lot of time (and money) to build up enough dividend stocks in your portfolio to live off of. But if you invest consistently and reinvest your dividends until you get to the point that you can live off of your passive income, dividends can be a great passive income stream.[2]
- For example, if you have $1,250,000 worth of stocks that yield 4% annual dividends, you would be making around $50,000 a year in passive income.
- Investing in the stock market can be risky—there's no guarantee that you'll make this income, or any income at all, from your investments. However, stocks that consistently issue dividends tend to be among the most stable. They're also going to have a higher price tag per share.
- Invest in bonds that will pay off when they mature. If you're building a portfolio to generate passive income, put a good portion of your cash into bonds. When you buy a bond, you're essentially loaning money to a company or government. When the bond matures, the company or government pays back your loan—with interest.[3]
- You can buy bonds from any broker that sells stocks and other investments and they'll sit in your portfolio until they mature. You could potentially sell them before then, but that's usually not going to be in your best interest.
- When the bond matures, you'll get back the money you initially invested, plus interest. You can then turn around and reinvest all of that money, or keep it to live off of.
- Pay attention to the bond rating. The higher the rating, the more likely that the bond will be paid back. Bonds with lower ratings may potentially pay more, but they come with a lot more risk that the company or government behind the bond will default.
- Keep your savings in an account that earns interest. You don't want to have all your money tied up in stocks and bonds, but you can still put your savings to work for you. Certificate of deposit (CD) accounts tend to earn interest at a higher rate than regular savings accounts.[4]
- You typically can't withdraw from these accounts for several years after you open them, so don't use one for your emergency fund or money you might need to access quickly.
- The nice thing about these accounts is that the income is guaranteed—even though you might have to wait several years to get it.
[Edit]Real Estate - Get into real estate crowdfunding if you're starting from scratch. With real estate crowdfunding, you don't necessarily need to have a fortune stockpiled to start making money. You and other investors pool their money together to purchase an investment property and your return on your investment is based on the proportion of the funding you paid in.[5]
- You can get started with real estate crowdfunding online through sites such as Fundrise and Roofstock.
- Real estate investment trusts (REITs) are another option. You can buy shares of these through your stock broker, just as you would shares of stock.[6]
- Start with a property that you can also use. If you've always wanted to have a beach house or a loft in the city, this could be your chance. Look for a property you're interested in using part of the time and rent it out the rest of the time to cover the costs (and maybe even make a little extra).[7]
- House-sharing services, such as Airbnb or HomeAway, allow you to market short-term rentals relatively easily. You can block off times when you want to use the property yourself.
- Expand your ownership gradually with additional properties. It takes some time to generate truly passive income from real estate. Wait until the mortgage on your first property is at least 50% paid before you start shopping for another property to add to your holdings. That way, your real estate business isn't underwater.[8]
- Keep your eye open for good deals so you can jump on them quickly. Being fast and flexible is an important part of buying investment real estate.
- Stay in contact with real estate professionals, including brokers, agents, and attorneys, so you're ready to go when a potential deal catches your eye.
- Hire a property management service so you can be hands-off. Being a landlord is anything but passive. If you want your real estate to generate passive income, you can't be involved with the day-to-day grind of managing the property and its tenants. Property management services do the work for you so all you have to do is collect the income your properties generate.[9]
- If you don't use a property management service, you'll likely find that you don't have enough time to manage your rentals properly—especially if you also have a day job.
- Check reviews of property management services before you pick one. Stay away from those that get consistently poor reviews from tenants. While it's no secret that many tenants have a less-than-friendly relationship with their landlords, consistent negative reviews indicate this company will likely do more harm than good for your business.
- Hold real estate for the long term so it increases in value. While "house flipping" is trendy, it takes a lot of constant work. To earn passive income off of real estate, plan on holding onto it for at least 10-15 years, if not longer. You'll see dips in the real estate market, but property typically increases in value over time.[10]
- If your property is being managed by a property management company, it shouldn't require a lot of day-to-day work on your part. However, it will still require your attention from time to time.
- Periodically (such as whenever tenants move out) inspect your property and see what needs to be repaired or what can be inexpensively upgraded so you can increase the rent you're getting from the property.
[Edit]Internet Content - Find your niche or area of expertise. The key to generating passive income through internet content is finding something that you're an expert at, something that you have to offer that no one else (or very few others) have. If you have extensive education and experience in a particular area, this might be easy for you to figure out. Otherwise, you might have to do a bit of soul searching.[11]
- For example, if you're a CPA and passionate about personal financing, you might start a personal finance blog to help people straighten out their money situation. This works for creatives too! If you're passionate about doing Renaissance-style oil paintings of cartoon characters, you can turn that into passive income online.
- Make sure your niche is something you're passionate about so you're consistently curious and excited about it. Excitement and enthusiasm about a topic are contagious and will bring more people to your site.
- Create a website or user account to house your content. The traditional way to generate passive income online is to create your own website and start writing a blog—but you don't necessarily need to do this. If you're not very tech-savvy and aren't a good writer, you can still build a brand that generates passive income by creating other types of content, such as videos or pictures.[12]
- A basic website is relatively inexpensive to put up (think less than $100, including domain registration and hosting) and can serve as your launching pad for all of your online endeavors. But you can also launch from a social media platform, such as a Facebook page or an Instagram account.
- Put display ads on your website to generate passive income. If you do have a website, adding advertising is a basic way to earn passive income. It might not amount to much at first, but you'll get more money when your website gets more visits. You do the work of building traffic to your website through promotion while the display ads sit there and earn you income.[13]
- Display ads are usually set up through networks. Once you sign up for the network, you don't have to do anything (other than sit back and watch the money roll in). The advertising network pays you based on the traffic to your site.
- Display ads are potentially earning you money 24/7 and you don't have to do a thing—the definition of passive income.
- Promote other products and services with affiliate links. With affiliate links, unlike with display ads, you only get money if your readers click the link and buy something. This means you'll have to do a little more work promoting these products to convince your readers to buy them. But if you can be persuasive, you can earn quite a bit of passive income this way.[14]
- You don't necessarily have to start a blog to build up a steady stream of passive income with affiliate links. You can use social media as well, including platforms such as Instagram or YouTube.
- Put up a paywall on your blog. With a paywall, you require your readers to pay a monthly subscription fee to access the bulk of your content. This won't do you much good if you don't have a lot of traffic. But once you get to the point where you're getting tens of thousands of visitors a month, you'll likely have some readers interested enough to pay for your content—and this is where a paywall comes in.[15]
- Some blogging platforms, such as Medium, allow you to put content behind a paywall to generate passive income from subscribers. It doesn't require a lot of effort on your part and you'll earn money every time a subscriber pays their monthly fee.
- If you don't have a blog, you can also use a service such as Patreon to pick up money for additional content. For example, if you have a YouTube channel, you could offer bonus videos through a Patreon account for subscribers only.
- Expand across multiple platforms to generate additional income streams. You can certainly stick with one platform to get your message and content out—but why not 3 or 4? As long as you keep them all active and consistent, you can reach more people if you work across several platforms.[16]
- When it comes to social media, each platform caters to a slightly different user. Facebook and Twitter are nearly universal, attracting a broad mainstream. LinkedIn content is primarily professional, based on industry issues, politics, and economics. For more creative and entertaining content that appeals to younger users, try Instagram or TikTok.
- You don't have to post on social media as much as you post on your main account or website, but keep it predictable. For example, you might tweet 3 times a week. You can curate posts from others that fall in line with your own niche and personal branding to fill in the gaps of your own content.
- Publish a book based on your internet content. If your blog takes off, why not earn a little extra income with a book? Plenty of people prefer to read a book over scrolling a blog, and you can include some of your best (and most popular) content along with some new stuff.[17]
- The number of followers or subscribers you have online gives you a general idea of how many books you might sell—but don't expect all of those people (or even most of them) to buy your book. The ones who interact with your posts on a regular basis are most likely to buy it.
- If you have a particular area of expertise, you might also think about writing a "how-to" book that falls into your niche. For example, if you're great at organizing and de-cluttering, you might write a book that teaches people some of your favorite tricks.
- If you want to live off passive income, start building your assets as soon as possible. It can take years to build up enough passive income that you can actually live off of it.[18]
- Keep your expenses relatively low so that you can survive on less and you'll reach your goal of living off passive income more quickly.
- If you own your own business, outsourcing that business is another way to earn passive income. Although you'll put in a lot of effort building the business up, by retaining ownership while leaving it in capable hands, you'll earn passive income off of it later.[19]
[Edit]Warnings - None of these methods are "get rich quick" schemes. While it's entirely possible to completely live off of passive income—and live well—that doesn't come without working really hard for several decades first.
- Passive income still requires your active participation. While you might not be working as much as you would if you had a day job, you'll still have to spend time managing your investment accounts, creating content, and keeping abreast of industry developments.[20]
[Edit]References |
| How to Prevent Makeup Transfer on Clothes Posted: 15 Jan 2021 12:00 AM PST After spending some quality time perfectly applying your makeup, the last thing you want is for it to smudge on your clothes, or—the horror—on someone else's! Thankfully, you don't have to change up very much in your everyday makeup routine to make sure everything stays in place. It's all about setting your makeup and controlling oil throughout the day, and there are a few helpful tricks you can adopt so your makeup looks just as good at the end of the day as it did at the beginning. [Edit]Face Prep - Wear something easy to take off while you get ready. A robe, button-up shirt, or wide-necked top works great. The idea is to wear something that won't matter if it gets makeup on it while going through your routine. Plus, the garment should be easy to remove, so it doesn't smudge your makeup when you take it off to get dressed.[1]
- The last thing you want is to get loose powder or a drop of foundation on your outfit before you even have a chance to leave home!
- Wash your face to remove lingering makeup, oil, and grime. Even if you washed your face last night before bed, your skin accumulated new oils overnight, and there could still be some residual makeup from the day before. If your face is clean when you start your makeup routine, your look will be less likely to transfer during the day.[2]
- Natural oils, grime, and old makeup make it harder for your fresh makeup to stay in place.
- Apply an oil-free moisturizer and let it absorb so makeup stays on your skin. If your moisturizer isn't dry when you put on primer, they'll mix and look greasy, which is not what you want. After applying the moisturizer, do something else for about 10 minutes, like brush your teeth, pick out your outfit, or grab a quick cup of coffee.[3]
- An oil-free moisturizer is a smart pick because it won't naturally add more oil to your face. The less oil there is, the less likely your makeup will transfer to your clothes throughout the day.
[Edit]Makeup Application Hacks - Create a base for your foundation to cling to by applying primer first. Primer helps your makeup stay in place by creating a barrier between your skin and foundation. Apply an even layer over your entire face.[4]
- Primer also conceals wrinkles and makes your pores look smaller, so it's a win-win product to add to your makeup routine.
- Choose an oil-free matte foundation that won't make your skin look shiny. Of course, take your skin type into account when choosing your foundation. In general, though, a matte foundation stays in place better because it doesn't use oil to create a dewy finish.[5] Pick a lightweight formula that you can add in layers to get the coverage amount you want. Lightweight foundation lets your skin breathe throughout the day, so it'll be less likely to get oily.[6]
- If your skin is prone to breakouts, choose a non-comedogenic formula. It'll be less likely to clog your pores.[7]
- If your skin tends to the dry side, opt for a lightweight liquid foundation and steer clear of sticks or powders.[8]
- Apply foundation with a makeup brush, then blend it with a beauty sponge. Keep your fingers away from your makeup as much as possible. The oils from your skin could transfer to your makeup. Plus, using a brush-and-sponge combo sets the makeup into your skin more firmly, making it harder for it to smudge during the day.[9]
- Buy makeup brushes and beauty sponges at your local drug or beauty stores.
- Apply thin layers of foundation, blotting with a tissue between each layer. Use thin layers to build up your foundation to the coverage level you want rather than applying a thick amount at one time. Take a tissue and gently roll it over your entire face after each layer to remove any excess oil.[10]
- If your skin tends to be more oily, invest in an oil-free foundation
- Pure mineral foundations also work well. They smudge less frequently because they bind to the natural oils your skin produces.[11]
- Wear waterproof mascara for long-lasting style that won't smudge. Waterproof mascara is especially helpful in warmer climates or for days when you're going to be running around, exercising, or spending time in the sun. Check out your local drug or beauty store to find a formula that works for you.[12]
- Waterproof mascara is notoriously tricky to remove, but it shouldn't be a problem with a little patience. Soak a cotton ball in makeup remover and hold it over your lashes for 10 seconds. Avoid rubbing at your lashes to prevent pulling any out, and repeat the process as needed.
- Don't just stop at waterproof mascara! Check out other waterproof products, like foundation, eyeliner, eyeshadow, and lipstick, too.
[Edit]Setting Techniques - Apply loose powder to absorb oil once your makeup is done. Rather than dusting the powder over your skin, press it in so that it'll stay in place better. A makeup sponge or powder puff works great for this—put the powder on the instrument, then pat it all over your face.[13]
- Translucent powder is a smart choice, especially if you'll reapply it during the day. It won't end up looking cakey, even with multiple applications.
- Use a gritty, powdery setting powder on oily areas to help keep you shine-free throughout the day. However, it's best to use a finer, silky powder on dry areas and under your eyes.[14]
- Spritz setting spray over the loose powder to hold makeup in place. Using both loose powder and setting spray is the best way to keep your making from smudging and transferring during the day. Hold the bottle at a distance from your face and spray away! Give it time to dry before touching your face or putting on your clothes.[15]
- Some people use hairspray instead of a makeup setting spray for the same effect.[16]
- If you have oily skin, choose a mattifying setting spray.[17]
- If your skin is dryer, avoid setting spray with alcohol in the ingredient list.[18]
- If your skin is normal or combination, use regular setting spray, or choose one based on how you want the finish of your skin to look.[19]
- Remove loose makeup after using the setting spray with a soft tissue. Take a soft, clean tissue or piece of toilet paper and gently pat and roll it all over your face. This removes any loose makeup that is ready to fall off, even after using the setting spray.[20]
- Don't rub the tissue on your face—that would wipe away or smudge your makeup, which is the last thing you want!
- Set your lipstick with translucent powder to keep it in place. Once your lipstick is good to go, lay a tissue over your lips. Gently apply loose powder over the tissue. Some powder will transfer through to your lipstick, making it less likely to smudge or transfer throughout the day.[21]
- Some people even lightly dab powder right onto their lips. Try it out both ways to see which you like better![22]
- Blot your skin throughout the day to remove excess oil. Oil makes your makeup a lot more likely to rub off on your clothing. Use special oil-blotting pads or tissues to periodically blot your skin.[23]
- Depending on your skin type and the weather, you may want to do this more often. If your skin tends to be greasy, check it whenever you go to the restroom and blot if needed.
- Refresh your makeup throughout the day after blotting your skin. If your makeup needs touched up as you're out and about, remember to blot away excess oil first. Then, apply light layers of whatever product needs freshening. Bring along a small bottle of setting spray to spritz your face once you're done.[24]
- Avoid heavy re-applications throughout the day. Too much product will come off your skin more easily.
- For example, if you need to freshen your foundation, apply it to the spots that need it most instead of to your entire face.
- Invest in long-wear makeup products. Even if you don't plan on actually wearing makeup for 10 or more hours, these special products will help keep makeup on your face instead of on your clothes.[25]
- Slip an old T-shirt over your face while you put on your top. Use a shirt that won't matter if it gets any makeup on it. Put it over your head so that your face is covered, then pull your outfit-of-the-day-top on over it.[26]
- If you wear a hijab or scarf, don't neglect your neck when putting on your makeup. Use primer, foundation, powder, and setting spray all around your face to protect the fabric of your garment.[27]
[Edit]Things You'll Need [Edit]Face Prep - Robe or something similar
- Face wash
- Moisturizer
[Edit]Makeup Application Hacks - Primer
- Foundation
- Makeup brush
- Beauty sponge
[Edit]Setting Techniques - Loose powder
- Setting spray
- Tissues
- Old T-shirt
[Edit]References |
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