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All rights reserved. Copyright © 2018. Republish permission. ADSL & Web hosting proudly provided by Afrihost. Bizcommunity.com, its sponsors, contributors and advertisers disclaim all liability for any loss, damage, injury or expense that might arise from the use of, or reliance upon, the services contained herein. Privacy policy, Terms of Use, PAIA.
Whisk together rice wine vinegar, olive oil, sesame oil, and peanut sauce in a medium bowl; set aside. Toss together cabbage, shredded carrot, 4 thinly sliced scallions, and chicken in a large salad bowl. Pour the peanut sauce dressing over the cabbage salad, and toss together until all of the ingredients are evenly coated. Season salad with freshly ground black pepper, and evenly sprinkle with black sesame seeds and 2 thinly sliced scallions. Divide the salad among 6 plates; serve.
Push-ups are a classic, zero-equipment exercise with a whole lot of perks like serious chest, shoulder, triceps, and core gains–not to mention a visibly toned upper-body. Strengthening those muscles can help decrease symptoms like back pain, poor posture, and even not-so-perky breasts. But doing the same mighty, multi-tasking exercise over and over again can get a little boring.
Luckily, push-up variations abound. “Once you’ve mastered the basic push-up, incorporating different push-up variations will help engage and strengthen different parts of your body,” says certified strength and conditioning specialist Laura Miranda, also a doctor of physical therapy and the creator of PURSUIT. Some will work your biceps or triceps more, while others will work your core and quads. “Adding variation means you’re strengthening your entire body in new ways” she says.
Below, Miranda demos five push-up variations that go way beyond the classic (and that means they’ll help sculpt your arms even faster). Whether you’re sick of standard push-ups or are just looking for new, creative ways to work your chest, triceps, shoulders, back, and core, try these moves below.
And don't be intimidated if they look challenging at first: If you’re not quite ready for these next-level moves, Miranda offers easier variations that’ll get you rocking the real thing in no time.
RELATED: 5 CrossFit Moves That Are Actually Easier to Master Than You Think
How to do it: Grip a medicine ball in front of your body in push-up position with your hands directly under your shoulders. Keeping your body in one long line and your elbows by your sides, squeeze your core and lower your body until your chest touches the medicine ball. Then, exhale as you push back to start. That’s one rep. Aim for five to 10 reps.
To make it easier: Place the ball on an incline–like on top of a bench–so that your grip is the same, but the angle of your body is different. "Doing push-ups on an incline reduces strain on your body while keeping the integrity of the movement and prepping your body for the more advanced move,” Miranda says. You can also grab a larger medicine ball. "The bigger the ball and the wider your feet, the easier this movement will be," she says.
Why it works: "This push-up variation is similar to the Chaturanga push-up that you do in yoga because you're keeping your elbows and triceps as close to your body as possible,” Miranda says. This placement puts a greater emphasis on the triceps muscles. Plus, using a medicine ball, which is less stable than a flat surface, requires you to engage your core and improves overall stability and balance.
RELATED: This 50 Push-Up Challenge Will Transform Your Body in 30 Days
How to do it: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Keeping your body in one long line, bend your arms and lower yourself to the floor. Then, using as much power as you can, exhale and push back up, lifting your body up and off the ground and to the right. Aim to travel anywhere from two to six inches, and land so that your feet and hands return to the floor at the same time. That’s one rep. Try two reps per side, before switching sides. Rest as long as necessary between repeating for three sets.
This plyometric variation of the standard push-up requires not only strength, but explosive strength in the up-and-down and side-to-side planes of motion. It’s best reserved for people who can do at least five to 10 standard push-ups and who can comfortably walk 15 feet in a lateral-moving plank.
To make it easier: Practice your lateral-moving plank. To do that, start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Then, keeping your body in one long line, practice walking four feet in one direction and four feet in the other.
Build up to a clapping push-up next. The clapping push-up requires the same explosive motion, without requiring you to move laterally. For this variation, after lowering your body to the floor, use as much power as you can in your arms to push up and lift your body high enough off the ground that you can clap or touch your hands together under your chest. This will help build explosive strength and power.
Why it works: “There’s power. And then there’s explosive power. It’s the explosive power that takes your strength to the next level," Miranda says. "The Cricket works on your explosive strength and power because it forces you to lift up while simultaneously moving your body laterally." That lateral movement is also a boon for your shoulder health. “When you only do the traditional push-up, you’re only training your shoulder in one plane of motion, which limits how your shoulder joint functions and strengthens. Moving laterally is another way to strengthen the health of that joint,” she says.
RELATED: 12 Reasons You Have Shoulder Pain–and What to Do About It
How to do it: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders, with your feet about five inches apart on a bench or other elevated surface. Shift your bodyweight into your upper body and core and lower your body as close to the ground as you can. Push back up to start. Then, squeeze your core and jump both feet down from the bench so that your knees and hips land in 90-degree angles. Keeping your back neutral, exhale and explosively drive your feet back up onto the bench to starting position. That’s one rep.
Aim for three sets of five to eight reps. “But if you can only do one or two reps, do [what] you can do, then put your feet on the ground instead of the bench and do a few more reps. This will help build the prerequisite strength,” Miranda says.
To make it easier: Do just a decline push-up or just an inverted box jump. The decline push-up is the same movement except without the jump. This will get your body used to the angle and the increased intensity. The inverted box jump will help strengthen your core and get your body used to the increased time under tension. Keep in mind the higher the elevation of your feet, the harder this variation will be.
Why it works: “This is a full-body movement with a high amount of time under tension,” Miranda says. Time under tension is a measurement of how long a muscle is taxed during a movement, and it helps increase muscular endurance and strength. “All push-ups activate your core, but this particular movement kicks it into high gear because it requires that your upper body, lower body, and core all work together,” she says.
RELATED: Tone Your Arms With Anna Kaiser's Bath Towel Workout
How to do it: This movement combines a standard push-up with a mountain climber. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Your feet should be four to six inches apart. Keeping your body in one long line, bend your arms and lower yourself to the floor. Then, push back up to starting position. Next, while maintaining a neutral back, drive your left knee to your right elbow, then drive your right knee to your left elbow. That’s one rep.
This is an endurance-based movement, so Miranda recommends repeating for 30 seconds at a time. “This is a movement that is limited by the number of push-ups you can do. Thirty seconds is a lot of push-ups, even for the most advanced athlete, so when you can’t do a standard push-up anymore, go to an elevated surface like a bench, box, or even a wall and finish the remainder of the 30-second interval,” she says.
To make it easier: Do just a standard push-up or just a mountain climber. When you can do mountain climbers for 30 seconds and three to five reps of a standard push-up, you have the prerequisite strength for this variation.
Why it works: A standard push-up works your shoulders, chest, triceps, biceps, back, core, quads, and glutes; adding the knee drive increases the cardiovascular strain of this movement and incorporates your hip flexors and obliques.
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How to do it: Begin in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Keeping your body in one long line, bend your arms and lower yourself to the floor. As you push back up to starting position, lift and bend your left knee and slide that leg under your body, kicking it to the right. As you do this, lift your right arm and rotate your body to the right. Hold for two seconds by squeezing your core.
Rotate back to starting position and return your left foot and right arm to the ground. That’s one rep. Repeat on the opposite side. Aim for three sets of four reps per side.
To make it easier: Hold a straight arm side plank for 30 to 60 seconds to help strengthen your shoulders and obliques.
Why it works: “This movement adds a rotation, which means in addition to working shoulders, chest, triceps, biceps, back, core, quads, and glutes like the standard push-up, you’re activating and strengthening your obliques, hip flexors, and shoulder girdles,” Miranda says.
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President Cyril Ramaphosa arrived at the Union Buildings during the late hours of Wednesday to accept a memorandum from #TotalShutDown protesters who had marched to the buildings against gender-based violence.
With him were his security advisor Charles Nqakula, Defence Minister Nosiviwe Mapisa-Nqakula and Minister of Police Bheki Cele, as well as other senior government leaders.
The president started by apologising to the group of marchers for having arrived so late to receive the memorandum.
This, after the marchers turned away Minister of Higher Education and Training Naledi Pandor – who the president had sent to collect the memorandum on his behalf.
“Minister Naledi Pandor is sensitive to the issues being raised here. I had asked her to receive the memo on my behalf and when I saw that this was not satisfactory, I made it a point that I come and offer my apology. I’m here not only to receive the memo, but out of respect.”
Ramaphosa listened attentively as the marchers read out their demands, word for word.
After the demands were read out, the president apologised for the way the police treated the marchers when they tried to remove them from the Union Buildings. He promised that the police would be dealt with “because not only is it the first day of #WomensMonth, but it is unacceptable for officers of the law to deal with women in the way that you describe”.
“As president, I have deep respect for the women of our country and I want to listen to the issues you raise. Not only should you be respected as women because you are in the majority, you deserve respect because you are human beings.”
“Men must demonstrate that they respect, honour and support women. We must intensify the campaign against gender-based violence. Today’s demonstration must make a huge contribution to raising the level of consciousness amongst all of us.”
The president, who said he would look into what protesters’ asked for “very, very carefully”, promised a gender summit, which was one of the demands made.
Earlier on Wednesday, police and protesters taking part in the #TotalShutDown march clashed in Tshwane after officers forcibly tried to remove marchers blocking the road in front of the main entrance to the Union Buildings.
A group of about 20 protesters had blocked the road, demanding to see the president.
About 2 000 women marched to the Union Buildings to protest against oppression, gender inequality and gender-based violence.
After the meeting with Ramaphosa, the government issued a statement thanking those who march to the Union Buildings.
“As government we wish to reiterate our full support to all the initiatives that seek to highlight the violence against women and children,” the statement read.
The apparent gunman believed to have wounded alleged Sexy Boys gang leader Jerome “Donkie” Booysen at a Cape Town mall on Wednesday was killed when the firearm he was using jammed, sources have said.
This, they say, likely prevented Booysen from being further wounded.
A bullet struck Booysen in one of his arms, while the man believed to have shot Booysen was struck in the head.
READ: Jerome ‘Donkie’ Booysen wounded in another shooting, 1 other killed
He appeared to have been shot inside a restaurant, the Spur, in a mall in Kuils River.
A photograph of the man who had a bullet wound to the head, which News24 has seen, shows him on his back, with his eyes closed as paramedics tend to him. Blood spatters are near his head on the restaurant floor.
News24 understands a relative of Booysen’s was temporarily held in custody on Wednesday in relation to a firearm, but this relative was later released.
Firearms which were also seized after the shooting were returned.
Booysen’s relative released after arrest, seized firearms returned
Lawyer Bruce Hendricks, acting on behalf of Booysen, confirmed to News24 late on Wednesday that the relative was arrested at the hospital where Booysen was being treated, along with a second person.
Hendricks confirmed she was released and that firearms, belonging to Booysen’s relatives, were returned after being seized by Hawks officers.
The shooting marks the sixth time Booysen has been targeted in roughly a year.
He was previously shot at five times and in two incidents, he was wounded.
Murder may lead to mastermind behind attacks
News24 understands that some believe the murder of the apparent gunman may point fingers at who has been ordering the attacks on Booysen.
Some believe the man who was killed may have links to the 28s gang, however, this claim was not officially provided.
It is understood he may also have had links to the Hard Livings gang.
In October last year, Booysen was wounded inside the Cape Town International Airport and a second man was also struck by a stray bullet.
At the time, sources said it may have been retaliation for the shooting at Cubana in Plein Street, Stellenbosch, which happened days earlier.
Alleged 28s links
Donovan Jacobs, who sources identified as a 28s gang member, was killed in the Stellenbosch incident, as was Nicole Muller, 30, a Kuils River mother of two young boys, who was at the club to celebrate a friend’s 30th birthday.
READ: Cape Town airport hit on alleged gang boss could be revenge for Stellenbosch club killing
Sources said Jacobs had been the target of that shooting and that Booysen was shot on Wednesday morning in retaliation for this incident.
In June, during an exclusive interview with News24, Booysen referred to the airport shooting, saying he had been wounded five times in a national keypoint, yet no arrests were made.
The night after this shooting, there was a skirmish at the medical facility he was being treated at.
Some sources had said that two men were trying to get to someone close to Booysen.
Start of the spate of attacks
The spate of shootings on Booysen started on May 8, 2017.
He had been wounded in the neck while on his way to extend his condolences to the family of Deon Williams, who had been shot dead that same day near Elsies River.
Booysen said he had worked in the area about two decades earlier, knew Williams’ family, and had been on the way to extend his condolences to them when he was wounded.
Nightclub security saga
This attack came two months after an auction in Parow which marked the start of a massive nightclub security takeover in Cape Town which has resulted in violence.
Suspected underworld kingpin Nafiz Modack allegedly headed up the takeover – it previously emerged in a court case that Modack wanted to wrestle power in the nightclub security scene from a more established grouping. This grouping allegedly consisted of members including Booysen, as well as businessman Mark Lifman and Andre Naude.
Modack, as well as Colin Booysen – who is Jerome Booysen’s brother – Jacques Cronje, Ashley Fields, and Carl Lakay, were arrested in December 2017 and face extortion charges relating to nightclub security.
They are to go on trial.
Previously, during their bail application in the Cape Town Magistrate’s Court, Colin Booysen’s lawyer Bruce Hendricks claimed that Lifman controlled certain police officers.
READ: Cops and corruption claims: Police ‘tensions’ emerge in Modack extortion case
It also emerged that Modack claimed that Major General Jeremy Vearey, who heads up the detectives in the Western Cape and who was instrumental in Modack’s arrest, was on the police’s payroll.
In June, when talking to News24, Booysen said he was not interested in gangsterism.
“Where the people come on with this gangsterism and gangster stuff, they must come and prove it to me because maybe I don’t have a lot of friends in the police and that’s why they can point fingers because they [are] pointing the finger away from them,” he said.
Cape Town – All-rounder Andile Phehlukwayo was due for a better bowl … and duly delivered it.
Top-order batsman Aiden Markram badly required a decent vigil at the crease … but sadly only deepened his present hole.
Those were among the salient features of South Africa’s second successive, convincing victory over Sri Lanka in their five-match one-day international series at Dambulla on Wednesday.
The Proteas now travel to Pallekele for the third clash on Sunday (06:15 SA time) targeting an early series kill-off, which would also then give them greater liberty to use some currently idle members of their squad in a pair of dead-rubber contests.
As in game one, Faf du Plessis’s side chased down their target – steeper this time — with plenty of overs in hand, a reflection of their increasing general confidence and levels of aggression at the crease, especially against the wily home spinners.
If you wanted to be hyper-critical, you could argue that they would have been run a lot closer, or possibly even beaten, had Sri Lanka’s catching and ground-fielding not been beyond abject much of the time – and especially within the first 10 overs of the tourists’ innings.
Both of South Africa’s so often productive opening alliance, Quinton de Kock and Hashim Amla, had early lives courtesy of relative dollies being dropped in the mid-wicket area, and instead amassed a partnership of 91 in 14 overs that was a nerve-settling foundation for a requirement of 245.
De Kock was particularly ruthless at cashing in on his “gift”, making his way to an increasingly elegant and authoritative 87 off 78 deliveries for the player-of-the-match award.
The left-hander may have had a rough old time of it at the crease in the prior Test series – which Proteas player didn’t? – but at ODI level he has been in excellent form across the planet for well over a year and this was simply a continuation.
Immediately below him in the order, however, Markram’s broad Sri Lankan tour misery only lingers.
You could see him making a conscious effort to use his feet more and adopt a positive approach against the slow fare, but it was also a fleeting observation to make because he fell for an 11-ball innings of three, edging a leg-break from multi-faceted Akile Dananjaya when seemingly playing for his stock “offie”.
Markram has now managed a mere 44 runs across all six tour matches, and eight knocks, meaning an average of 5.5 and it has probably reached a point where giving him a break is a sounder formula than just prolonging his troubles and aggravating any self-doubt – he remains an outstanding long-term prospect for the country.
The Proteas have not yet deployed either of Heinrich Klaasen (he has been nursing a groin injury) or the ODI-uncapped Reeza Hendricks, so Pallekele might be the apt place for a minor tweak to the batting.
If necessary, skipper Du Plessis, who is unlikely to be too mortified by regularly getting out in the high forties against the ‘Lankans of late, could shift up one spot to No 3 where he has operated with success for most of his career in the format.
But if Markram is presently experiencing one of those marked trough periods that afflict all cricketers at some juncture, another young gun in Phehlukwayo produced a timely surge in bowling form on Wednesday after a mini-slump of his own.
The 22-year-old has a pleasing array of skills with the ball, but can sometimes try to be just a tad too “clever” and surrender his composure and core disciplines to a degree.
Here he was still resourceful – Sri Lankan commentators lauding his “knuckle ball”, for example – but also struck a better balance in keeping some deliveries simply in the right areas.
Aided by the other fresh-faced seamer in the middle period of the innings, Wiaan Mulder, also tightening his act appreciably in game two, Phehlukwayo thoroughly atoned for going wicketless and sometimes leaking runs excessively in four previous ODIs (three against India, plus the first meeting with the ‘Lankans).
He grabbed three for 45 in nine overs, including a demonstration of pleasing cool-headedness – ditto pace spearhead Kagiso Rabada at the other end – in the last five “death” overs of the home knock.
Statistically, this meant his third-best analysis in his 27 ODI appearances, following four-fors against Australia at Centurion and Bangladesh at Paarl.
It would be premature to start trumpeting the Proteas too loudly based on the first two contests with a Sri Lankan team that has a dreadful current record in bilateral ODI series.
Right now, Angelo Mathews’ outfit barely look a top-tier nation when it comes to team cohesion and lamentable basics – the captain did confess that “we were a bunch of schoolkids” in fielding terms.
But these Proteas are also dancing about as fast they can, and largely exuding healthy professionalism and vigour …
*Follow our chief writer on Twitter: @RobHouwing
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All rights reserved. Copyright © 2018. Republish permission. ADSL & Web hosting proudly provided by Afrihost. Bizcommunity.com, its sponsors, contributors and advertisers disclaim all liability for any loss, damage, injury or expense that might arise from the use of, or reliance upon, the services contained herein. Privacy policy, Terms of Use, PAIA.