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Summer is in full swing, and it's become clear that one of the biggest trends for this sun-filled season is cutout sleeves. Translation: Shoulders are going to be on the scene this summer. Though celebrity trainer Gunnar Peterson argues that they never left: “Shoulders have always been in style,” he says. “They are like the little black dress of the upper body.”
Whether new fad or old hat, it’s time to give yours a little extra love, so they'll be strong, sculpted, and ready to show off during the these dog days and beyond. To do that, you have to work them from all angles. “The shoulder has three heads: the anterior, medial, and posterior head,” explains Peterson, who is the director of training and endurance for the Los Angeles Lakers. “You have to train all three.” He also notes that the leaner you are, the more muscle separation you’ll show.
Follow along with Peterson’s four-move shoulder circuit in the video above, and you’ll be reaching for those tank tops in no time.
RELATED: 27 Fat-Burning Ab Exercises (No Crunches!)
Stand with feet hip-width apart and a dumbbell in each hand at thighs; palms face back. Raise dumbbells straight up to eyebrow height, keeping arms straight. Slowly lower back to start and then repeat.
Stand with feet hip-width apart and a dumbbell in each hand at sides; palms face in. Maintaining a slight bend in elbows, raise arms straight out to sides to shoulder level. Slowly lower back to start and then repeat.
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Stand with feet hip-width apart, knees soft, and a dumbbell in each hand at sides; palms face in with a slight bend in wrists. Hinge forward at hips and lower down so that torso is almost parallel to floor. Keeping a slight bend in arms and back flat, raise arms out to sides until they are in line with body, and squeeze shoulder blades together. Slowly lower back to start and then repeat.
Stand with feet hip-width apart, a slight bend in knees and wrists at shoulder-height and a dumbbell in each hand; palms face forward. Press dumbbells directly overhead. Pause, and then slowly lower back down, and repeat.
Peterson’s Tip: “If you start to fail—you can’t do the move properly and your form is compromised—and you are in the 5, 6, 7 rep range, lighten up the weight. If you are cranking out 15 reps and are still fresh as a daisy at the end, add some weight. You want to get to where you are reaching technical failure between 12 and 15 reps.”
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PRODUCT DESIGNER REQUIRED IN RICHARDS BAY Requirements: Degree in Electrical/ Electronic or Computer Engineering 8 years’ experience in Developing C/ C++ Software Applications 2 years’ Experience in Developing Database Applications Knowledge of An Embedded Compiler using Tasking Knowledge of Linux Compiler using Qt/ Yocto Knowledge of Visual Studio or C++ Builder Knowledge of MySQL, SQL Server or Oracle Great Understanding of Software Source Control Systems Great Written and Verbal Communication skills Valid Driver’s License and Own Transport You will need to reside in RICHARDS BAY Please take note: If you have not been contacted within 14 days, please consider your application unsuccessful. Your details will be held for future vacancies. Please visit our website www.mprtc.co.za to upload your CV and for more information.
The ANC and President Jacob Zuma have taken a tough stance on Cosatu and the SA Communist Party (SACP), saying that it was pointless to sit in a meeting with them if they were not prepared to listen to Zuma anywhere else.
City Press has learnt that plans to hold an important alliance political council a fortnight ago ground to a halt after Zuma persuaded officials to instead seek a bilateral meeting to clear the air on ongoing leadership squabbles.
Zuma apparently wanted to know why the ANC’s alliance partners would listen to him at that meeting when Cosatu has banned him from speaking at its events and the SACP has publically called on him to step down.
On the back of Zuma’s protest, ANC secretary-general Gwede Mantashe met with alliance secretaries who accepted the decision to seek clarity.
“[Zuma] persuaded us to say, let us engage the alliance partners before we go there, rather than … walking away from each other in the political council.
“Let us engage them bilaterally and remove the obstacles.”
Mantashe said it was incorrect to suggest that Zuma had said he would not attend the political council.
“We want to understand their thinking. They have taken decisions, but they have not spoken to us,” Mantashe said.
However, insiders in Cosatu and the SACP this week dismissed the proposal for separate meetings as a fruitless exercise intended to “nurse Zuma’s feelings”.
A sign of disrespect
Both organisations this week publicly said the priority should be to reschedule the alliance council, which is now two weeks past due.
The ANC’s unilateral decision to cancel the meeting was also seen as a sign of disrespect, reigniting the long-held view that the ANC treated Cosatu and the SACP as junior partners in the alliance.
There was a sentiment that Zuma was “running scared” because he thought that he was “going to be ambushed” with Cosatu and the SACP in the same room.
Alliance insiders said that, instead of cancelling the political council, “which was in the first place not supposed to be the ANC’s decision to make”, Zuma should have stayed away if he was reluctant and sent the remainder of the top six officials.
They said that, even if the bilaterals were to take place, the ANC’s top six did not have the constitutional power to review any decisions taken by the party’s allies, including the call for Zuma to step down and banning him from attending their events.
“They called for bilaterals pandering to Zuma’s whims. Everyone must meet as mandated by their structures under the alliance political council banner to debate,” said an insider.
Cosatu owed its decision not to attend the bilateral meeting with the ANC to the fact that its general secretary, Bheki Ntshalintshali, was out of the country.
Its spokesperson, Sizwe Pamla, said that they would accept another invitation from the ANC should it propose another date.
“We will meet the ANC for a bilateral. They just have to give us a date [and] we will meet them because we want the alliance political council to take place.”
But City Press understands that there was no appetite from the majority of Cosatu’s national office bearers and that such a meeting would also be snubbed until the ANC convened the alliance political council.
In addition, the SACP took a decision at its central committee meeting to reject any attempt by the ANC to drag it into a bilateral.
The party, which, like Cosatu, has become a staunch critic of the ANC and particularly Zuma, is said to have written a letter giving notice to this effect.
The SACP said it did not need a bilateral as there had been many of those recently.
Cosatu has upped the ante, taking a resolution at its recent central committee that the alliance political council must be reconfigured and be given new powers, making it a strategic centre of power.
This would mean political decisions, deployments and the passing of ANC manifestos would be managed and approved by the alliance council.
The reasoning is that too much power is centralised in the ANC and in an individual (Zuma).
Sante Fe – England defeated Argentina 35-25 in a Santa Fe thriller on Saturday to clinch a 2-0 victory in their two-Test series.
As it happened: Argentina v England
The tourists, level at 25-25 with 16 minutes left, finished stronger as prop Will Collier barged over for a try that flyhalf George Ford converted.
Ford sealed success for England, lacking 30 of their best players, primarily due to British and Irish Lions call-ups, with a drop goal six minutes from time.
Scorers:
Argentina
Tries: Joaquin Tuculet, Pablo Matera, Emiliano Boffelli
Conversions: Nicolas Sanchez (2)
Penalties: Sanchez (2)
England
Tries: Charlie Ewels, Piers Francis, Danny Care, Will Collier
Conversions: George Ford (3)
Penalties: Ford (2)
Drop goal: Ford
Cape Town – The 2017 Springboks are showing signs of plenty more, but the recapturing of their collective self-respect is the best feature of all in two Tests thus far.
Warren Whiteley’s urgent, passionate team put the three-match series against France to bed early as they opened up a 2-0 lead by way of a pleasingly multi-layered 37-15 triumph in Durban on Saturday.
Against a stronger visiting XV than started the first Test (a 37-14 outcome) in Pretoria, the score-line was virtually identical but the Bok performance actually better in several respects.
Not only did they take their own opportunities clinically and sometimes attractively, but they were put to a really searching, prolonged examination of their defensive mettle and ticked that box outstandingly on a day when they were forced into nearly three times as many tackles as their opponents.
There were standouts galore in the Springbok ranks – how often could you say that in miserable 2016? – but Siya Kolisi was official player-of-the-match and headed the Sport24 card compellingly as well.
Here’s how I rated the Boks out of 10 at Kings Park:
Andries Coetzee: 6
Few opportunities to be properly influential. Defensive alignment left bit to be desired as French struck with early try, but otherwise did basics competently enough.
Raymond Rhule: 7
Little came his way … so went looking for work, and pretty illuminatingly. One dangerous early snipe, and then got stuck into earnest defensive chores, including key intercept with Boks under huge pressure, and committed track-back tackle on flying French wing Virimi Vakatawa.
Lionel Mapoe: 6.5
Once again, on his 12th Bok appearance, stopped just a bit short of announcing “here to stay”. One or two handling lapses, but also ran a couple of shrewd lines, and adhesive in the tackle department.
Jan Serfontein: 8
One of his best Bok games; former national captain and inside centre Jean de Villiers went so far as to brand him “sublime” at No 12. Heartening organisational presence, fiercely committed, and scorer of possibly SA’s most easy-on-the-eye try.
Courtnall Skosan: 6.5
French kept their game-plan stubbornly tight, so not much regular activity for anyone in wider channels. But one deft dart during second half, and usually well alert to danger on retreat.
Elton Jantjies: 7
Belatedly beginning to show he CAN play with polish and composure for a South African team that isn’t the Lions. Tenacious and calm at flyhalf, despite one missed touch from a penalty, kicked his goals to near-perfection and on hand to apply finishing touches for final Bok dot-down.
Ross Cronje: 7
Long way to go yet before he becomes a Fourie du Preez, but budding signs of the type of sensible game management overdue at scrumhalf from Boks. Some decent box kicks, crisp service at right times, and one try-saving last-ditch tackle.
Warren Whiteley: 7.5
When the whole team plays with such gusto, you have to assume at least some credit to the captaincy, yes? Individually, Whiteley shone in this one too, with lovely occasional running lines, vigorous kick chasing, lineout assuredness and energetic work over the ball at breakdowns.
Oupa Mohoje: Not rated
Fairly innocuous in the difficult Bok first few minutes before his game-ending injury in 13th, but just too little time for a justifiable rating, in fairness.
Siya Kolisi: 9
Absolute humdinger. Arguably even superior to his famous 2013 debut against Scotland at Nelspruit, where he was a fifth-minute “supersub” for luckless Arno Botha. Classic opensider’s performance: eternally industrious at breakdown, marvellous handling, cunning opportunism, and some quite thrilling spells of linking and stretch-the-legs play.
Franco Mostert: 8
We always knew he was a tight-five workaholic for the Lions; underlined here in just his second Test start. Ran a tight lineout ship, hit rucks, and above all put in untiring defensive shift – best evidenced when French applied long periods of nail-biting goal-line pressure in second period. Somehow almost seems to lift a notch while others tire as the sands run out …
Eben Etzebeth: 7.5
Easily the more senior of this budding new lock firm, the big bruiser played his part in ensuring a commendable tackle count from the SA second-rowers. Has had more assertive days on the rampage and in lineouts, but that’s not saying he lacked endeavour in any way.
Frans Malherbe: 7
Good to see bits of “mongrel” from the tighthead not always demonstrated during Super Rugby for Stormers thus far. Robust presence at close quarters in general play, made an aggressive steal, and no special problems at the set-piece.
Malcolm Marx: 7.5
Just a little less barnstorming than at Loftus a week earlier, but another dynamic, muscular display from the emerging hooker. Fast losing that Super Rugby reputation for lineout-throw yips, too.
Tendai Mtawarira: 6.5
Conceded two penalties (one for pulling scrum down, another for tackling man without ball) so must be marked down a tad. But also won a scrum penalty back, and celebrated animatedly to demonstrate how up for this Test he was, too.
Standout substitute:
Jean-Luc du Preez: 7
Energetic second-half stuff from Steven Kitshoff, Pieter-Steph du Toit and Coenie Oosthuizen as well, but the strapping Sharks blind-sider got on in the 13th minute and grabbed this extended chance with both hands. Fine leg drive, brawny hold-up tackles, broad enthusiasm … should become a starter imminently.
*Follow our chief writer on Twitter: @RobHouwing
JOHANNESBURG – South Africa beat France 37-15 on Saturday at Kings Park Stadium in Durban on Saturday to win the series.
They had led 23-7 at half-time.
First @SerfonteinJan had Siya @kolisi1 in raptures… pic.twitter.com/lRiNGXn7OC
— South African Rugby (@Springboks) June 17, 2017
And then he scored a try himself! @kolisi1 17-7 after 29 mins #BokCountry @MTNza @FlySafair #LoveRugby #Springboks pic.twitter.com/opyWP2j29k
— South African Rugby (@Springboks) June 17, 2017
#SAvFRA – HT:
South Africa 23-7 France
SA scored two tries, including this excellent intercept by Kolisi, to enjoy a strong lead. pic.twitter.com/tkuAb1RfQJ— SuperSport (@SuperSportTV) June 17, 2017
The Springboks’ defence laid the platform for the series-winning performance in front of 40 000 fans. For a large part of the second half, France laid siege to the Springbok tryline, but the Boks held their own for long spells even though the opposition were able to string multi-phase plays together with increasing intensity.
To crown their brave efforts, the Boks ran the French ragged at the end to sign off in style for a series, following their first Test win at Loftus.
In early play, both sides looked to carry the ball up with short bursts up the middle of the field until France sprung a raid down the left channels where the Springbok defence was caught napping. Some crisp inter-passing was splendidly rounded off by French fullback Scott Spedding despite the desperate last-gasp tackling attempt at the corner flag by Springbok lock Eben Etzebeth.
Referee Ben O’Keeffe of New Zealand called on television match official Rowan Kitt of England to review Spedding’s effort as it initially seemed that the Frenchman may have had a foot in touch. Once the try was confirmed, scrumhalf Baptiste Serin added the conversion from the touchline (7-0).
The Boks struck back almost immediately with a fifth-minute penalty by flyhalf Elton Jantjies (7-5).
These legs are made for walking..and kicking! 10 points kicked after 30 minutes for @jantjies_elton #BokCountry @MTNza @FlySafair #LoveRugby pic.twitter.com/xOzBcDBHdK
— South African Rugby (@Springboks) June 17, 2017
The French again managed to breach the Bok defence out wide in the left channel and came close to scoring but a kick ahead evaded the touchdown effort of Spedding.
Rightwing Raymond Rhule and outside centre Lionel Mapoe had the Bok supporters on the edge of their seats when they sparked an attack from their own 22m line. The French defence eventually checked the Boks 10 metres from the tryline and averted danger.
The Boks lost Oupa Mohoje, their openside flanker, through injury and he was stretchered off the field. He was replaced by Jean-Luc du Preez.
Midway through the first half, the Springboks grabbed the lead for the first time in the match after a Jan Serfontein try, which Jantjies converted after his conversion attempt hit the upright and bounced over the crossbar. It was a fine team effort with Mapoe and flanker Siya Kolisi providing the finishing touches before sending Serfontein clear (10-7).
Three minutes later, there was some more adventurous play from the Boks with eighth man Warren Whiteley leading the charge but an infringement on the ground won France relief with a penalty, 15 metres from their tryline.
A period of sporadic play followed as both sides looked to attack without any success and the passage of play came to an abrupt end when Kolisi held on to an ankle-high intercept and sprinted clear of the French defence. Jantjies landed the conversion, and then four minutes later, added a second penalty (20-7).
Siya Kolisi deserves some land after that first half #SAvFRA #Springboks
— Echbert Boezak (@EchbertB) June 17, 2017
In the remaining first-half play, the Boks managed to pin Les Bleus down in their own half and three minutes from the end won a scrum penalty which Jantjies guided through the posts for a 16-point lead (23-7).
Just after the halftime break, each team spurned penalty opportunities after which France held out for a 28-phase movement in the opposition’s 22m area but the Boks defence stood firm in the face of a series of pick-and-gos.
France followed up that up soon afterwards with a nine-phase move but still couldn’t breach the stubborn Bok rearguard.
However, they should have made their ascendancy count when they were awarded a five-metre penalty which they opted to run. A mere metre from the whitewash, they lost the ball after a wild pass which the Boks gratefully scooped up.
Once the Boks bravely weathered the storm, managed to transfer play to the opposite end of the field without really threatening a further score. However, once the Boks were driven back into the own half, flyhalf Francois Trinh-Duc goaled a penalty to reduce the deficit to 13 points in the 64th minute (23-10).
Before the restart, the Boks made a raft of changes and the impact was almost immediate. One of the replacements, prop Coenie Oosthuizen, broke through two tackling attempts for the side’s third try. Jantjies converted (30-10).
The French responded with telling effect after the Boks failed to gather from the kick-off. The Boks battled to contain the raid and 70′ outside Damian Penaud made it count when he dashed in for an unconverted try (30-15).
At the end, Man of the Match Kolisi again intervened with great authority and sent Jantjies in for the side’s fourth converted try (37-17).
eNCA
NORRISTOWN – A US judge declared a mistrial on Saturday in Bill Cosby’s sexual assault case after the jury remained deadlocked on whether the fallen star was guilty of drugging and molesting a woman in 2004, but prosecutors vowed to seek a retrial.
It was a stunning development — and a momentary victory — for the 79-year-old pioneering black entertainer who had risked spending the rest of his life in prison if convicted of assaulting Andrea Constand at his Philadelphia mansion.
READ: Cosby told police he gave accuser pills before ‘petting’
Prosecutors announced immediately that they would retry the case, leading to the prospect of the now frail and disgraced comedian, once adored by millions as “America’s Dad”, could yet return to court.
For now, Cosby is free on bail.
About 60 women have publicly accused the Emmy-winning actor in recent years of being a serial sexual predator, alleging that he drugged and assaulted them over a span of 40 years across the United States.
But Constand’s allegations were the only criminal case brought against him as most of the alleged abuse happened too long ago to prosecute.
Her case was initially settled by a civil suit but re-opened in 2015 when prosecutors claimed that new evidence had come to light.
The sequestered seven-man, five-woman panel spent 52 hours deliberating in the Philadelphia suburb of Norristown, Pennsylvania — far longer than the amount of time dedicated to testimony and legal arguments.
They first informed Judge Steven O’Neill on Thursday that they were deadlocked, but were instructed to keep trying.
Less than 48 hours later, and working into the weekend on the 11th day of the trial, the panel informed the judge that they were still deadlocked on all three counts of indecent aggravated assault.
Overtly ambitious
Legal experts had always warned that the “he said, she said” nature of the case was always going to be difficult to prove in court, not least because it happened so long ago and due to a lack of physical evidence.
But the trial has irrevocably damaged his legacy as a towering figure in US popular culture, once adored for his seminal role as a lovable father and obstetrician on the hit TV series “The Cosby Show”.
The actor, who says he is now legally blind, hung his head or looked up to the sky as he stood outside the courthouse flanked by his defence lawyers and representatives, but made no public comment.
“We came here looking for an acquittal, but like that Rolling Stones song says, ‘You don’t always get what you want, sometimes you get what you need’,” defence lawyer Brian McMonagle told reporters.
Cosby’s wife, Camille, who attended just one day of the trial, issued a fierce statement on Saturday, read out by a representative.
She condemned the district attorney as “heinously and exploitatively ambitious”, the judge as “overtly arrogant”, lawyers for the accusers as “totally unethical” and “many” in the media as “blatantly vicious”.
“I am grateful to any of the jurors who tenaciously fought to review the evidence, which is the rightful way to make a sound decision,” her statement said.
Cosby declined to testify and the defence spent just minutes presenting their case, calling one witness and arguing that the evidence just did not exist to convict their client.
The prosecution spent five days, painstakingly trying to build its case, calling Constand to the stand, her mother and another woman who alleged that Cosby also drugged and assaulted her in Bel Air in 1996.
Humiliated
The slew of allegations has disgraced Cosby, who was lauded as a hero by African Americans and revered by whites for smashing through racial barriers over a five-decade career in entertainment.
Cosby attained his greatest fame for his role as Cliff Huxtable on “The Cosby Show” from 1984 to 1992.
One of the most popular television series in history, it propelled a man raised by a maid and a US Navy cook into a life of fame and wealth.
Constand was composed on the stand under a fierce barrage of cross-examination from the defence, which sought to portray their relationship as consensual, and Cosby’s accuser as a liar.
At the time director of women’s basketball at Temple University, where the actor sat on the board of trustees, she said the assault left her “humiliated” by someone she had thought of as a friend and mentor.
Cosby maintained in a 2005 deposition that he gave Constand the antihistamine Benadryl to relieve stress and had consensual relations. But he admitted obtaining sedatives with a view to having sex.
Gloria Allred, an attorney representing more than 30 Cosby accusers, welcomed the prosecutors’ decision to seek a retrial.
“It may not be over yet,” she told reporters.
“Sometimes a second jury will render a different outcome than the first jury and sometimes that’s conviction.”
AFP
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