Month: December 2018

Generating More Power From Hip Rotation – Lessons From Martial Arts

One of the important lessons of Martial Arts training is the ability to use hip rotation as a way to generate power and speed for maximum impact.

Martial artists know that the hips are where the body’s ‘center of gravity’ is located. It lends balance and stability to every move. The lower body is designed for power- the upper body for finesse.

If you can translate this knowledge into a better golf swing, you will be blessed with both power and accuracy.

Here are a few tips to get you started:

Hip rotation holds the key to a powerful swing. Do you want to turn easily from the hip and get more yards out of your swing? It’s not hard when you know the proven secrets of golf pros.

The first thing you need to know about turning, is that you won’t get a flawless turn till you develop stabilization and strength in the lower body.

To get your upper body in sync, make sure you stand straight with your shoulders pulled back, to facilitate that perfect swinging motion from the shoulder- instead of the elbow. Practice turning your shoulders as far back as possible, with your trunk acting as the pivot. If you are right handed, you can see your left shoulder aligned with your chin.

Strong shoulders and well-conditioned abs are a must to maximize torque, while minimizing the distorting forces at the hip- which can lead to imbalances and injury.

Top players initiate their downswing with the powerful muscles of the abs and hips. Once the desired momentum is generated by the lower body, they use their arm muscles to effectively “fine tune” the swing.

Recreational players, on the other hand, use their arm muscles right at the outset. As a result, they are unable to recruit the latent muscle-power in their lower body, while the arm muscles work extra hard both to power and guide the club. No wonder it leads to a shaky, inconsistent swing!

Many players employ faulty swing mechanics, which actually dissipate the energy generated by the lower body, before it can be transmitted to the upper body.

Recreational golfers show a higher tendency for movements that rob swing momentum, such as hip sliding and lateral bending.

The reason can often be traced to reduced range of motion in the hip joints. Often, the process of aging or a sedentary lifestyle can lead you to lose some internal rotation at the hip joint. This condition can be helped with stretches and strengthening exercises that target the hip flexors, hip adductors (inner thigh and groin), hip adductors (outer thighs or hips) and the glutes (buttocks).

Master of Arts in TEFLTESOL

This article introduces Notting Hill College master of Arts in TEFL/TESOL

Finally, a quality distance learning Masters programme that you can afford! Notting Hill College has teamed up with Pebble Hills University to offer you the Distance Learning Master of Arts in Teaching English as a Foreign or Second Language (MA TEFL / TESOL). Designed for practising TEFL teachers, the central philosophy behind the programme is that you, as a teacher, should have the opportunity to research and use in the classroom the concepts and theories you encounter during your course of study.

With this in mind, course materials are written for working teachers to complete in part-time, self-study mode over a period of 12-36 months, thereby enabling you to continue teaching, whilst gaining a professional qualification that will open doors all over the world.

A further advantage of the MA in TEFL/TESOL is that it allows you to gain credit for your previous training by transferring credits from NHC accredited course providers.

The programme is only offered in selected countries where we can provide comprehensive academic and administrative support to participants.

Phase one of the programme is the Notting Hill College TEFL certificate (6 credits). Alternative TEFL certificate programmes may be accepted upon approval. Fill out our Online Application Form to learn more www.school-of-teacher-training.co.uk.

Phase two of the programme is the Notting Hill College TESOL Diploma (Diploma in the Theories and Methodologies of TESOL) offered completely by distance learning (20 credits). The TESOL Diploma consists of four research-based modules in current topics in TESOL.

Phase three of the programme is the Notting Hill College Advanced TESOL Diploma offered completely by distance learning (4 credits). The Advanced TESOL Diploma covers the topics of Management, Evaluation and Research, Course Development, Origins of English and Integrated Topics in TESOL.

Phase four involves writing a 20,000 word dissertation worth 6 credits.

The MA in TEFL/TESOL is awarded on successful completion of all four phases.

Course structure

Part 1: Academic Section (Preliminary Master) worth a total of 30 Credits

Part 2: 20,000 word dissertation worth 6 credits

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Tips For Artists, How To Prepare Your Own Panels For Painting

Personally, I prefer painting on a hard surface so I am addressing how to prepare a panel for painting.

I will discuss hardboard, MDF, particle board, plywood and cardboard, and I am only discussing rigid panels right now, we can discuss canvas, papers etc some other time.

First I will discuss the materials, then their preparation:

For smaller work I prefer “Masonite” [ironically the Masonite company no longer makes “masonite” hardboard] which is a high density hardboard and is made by steam exploding wood into very fine fibers then re-compressing those fibers under very high pressure and heat so that the natural lignin re-bonds the fibers. the problem is that the lignin is acidic and is the material that causes cheap paper like newsprint to turn yellow overnight. There are many grades of these hardboard products, ignore the cheaper ones, currently the better grade in 3mm [1/8 inch] thickness, canvas back, is 11 dollars a 4 x 8 sheet at Home Depot. The 3mm is ok for smaller stuff, the 4 or 5 mm is better for medium sizes but as soon as you get over 16 x 20 this material starts getting pretty heavy.

The Apersan panels are “masonite’ type hardboard with frames made from birch plywood, these are very nice panels!

The ideal hardboard panel is pre-coated with Melamie on both sides and is used in the furniture industry, but it is hard to find.

MDF is medium density fiberboard and is widely available, cheap, and very flat, it is made also by steam exploding wood into fibers but the difference between MDF and masonite is that it is not compressed as much and plastic resins are added as a binder then it is put under heat and pressure. It is widely used in furniture and cabinets. It is not as strong as “masonite” so you are need a thicker panel to start with and thus the end result will be heavier, the other problems are low moisture resistance and the edges are easily damaged. Maya Lin uses MDF in her room sized contoured sculptures, it is actually a very attractive material in its self.

Particle Board, this is often confused with MDF, it is sawdust [not separated fibers] bonded with resins and is very easily damaged and has very little moisture resistance, plus it is heavy, but it is cheap. I see no reason to use this for permanent work and not many reasons to use it at all. It is used in the lowest grade of cabinets.

Cardboard, There are many grades of paperboard, for painting you should find an acid free board, forget anything like poster board which is re-cycled newspaper or other cheap board because it will become brittle very quickly. There used to be materials called Millboard and Upson Board, these were recycled newsprint bases with a top layer of a better grade of paper with a glue sizing. I doubt if these are still made but if they are I don’t recommend them. Corrugated cardboard is light but the flutes will telescope through as you paint unless you are attracted to it’s funky qualities, it is not a good painting support.

If you are using a cardboard, you must gesso both sides, otherwise it will warp badly. Painting on un-prepared board is certainly possible, but be aware that oil paints will degrade paper in a few years and make it brittle, also the paper will soak up the oil and make the paints dull. If you use acrylic paints you avoid the oil to paper degradation issues but be aware that the absorbancy of paper will sometimes dull acrylics. For studies I sometimes use Canvaset paper which is paper with a canvas texture and a glue or gelatin sizing. This is ok but the sizing is a bit to slick in my opinion. If your looking for a cheap support and no prep work then this is probably the cheapest option.

If you are going to properly prepare cardboard it is just as much work as better materials with little difference in the costs of the actual materials, so why bother?

Plywood: My preference second to “masonite” for small work and my first preference for larger work is plywood. Plywood is made of thin veneers of wood, coated with glue, laid perpendicular to each other and pressed together under very high heat and pressure. Various grades have differing levels of strength, stiffness, moisture resistance and warp resistance. I have painted on Luan, Birch and Fir and prefer Luan. For smaller panels 6mm [1/4″] is ok, for larger panels that need a structural frame, I use 3mm [1/8″]. You can make a high quality, light weight, stiff and flat panel in quite large sizes with a bit of work. Top grade fir plywood is very expensive now days, the ordinary stuff would not make a good support since it easily warps, has voids, the texture will telescope when primed, etc etc.

For smaller work, up to 12 x 16 inches or so, that is going to get a decorative frame, you can use 6mm [1/4″] luan without a structural frame, over that size you are going to need a structural frame so you may as well use the thinner and lighter 3mm.

Luan plywood varies widely in quality, I find that the luan panels carried by big box lumber retailers, like Home Depot, are lower quality than what the independents carry. Look around for a wood panel dealer that sells to cabinet makers, they will have better quality materials for about the same or lower price. I recently bought some top quality 3mm luan panels for $8.40 a 4 x 8 sheet.

For making frames for larger panels, I use poplar or top quality pine. Again finding a independent wood dealer that has better quality materials will pay off here. Poplar is available in the big box stores like Home Depot, it is clear and straight and just a bit more than their terrible “select” grade [which 30 years ago would of been used for furring strips]. Which ever wood you use hand select each piece for straightness.

Rip the lumber into 3/4 x 3/4 or 1 inch wide strips, do your best to cut out defects.

To frame a panel, start with a smooth flat table top. Lay your cut to size luan face down [best way to cut luan is with a utility knife and a new blade] Then use wood glue and clamps to glue a perimeter frame onto the edge of the luan. I do two sides at a time, using a 36 x 80 inch flush door as a table top, the luan and frame gets clamped to the door so to keep it flat, once the glue sets up, rotate the panel and do the other two sides. Once all 4 sides are set up you can add bracing across the panel. The larger the panel the more bracing needed. I use smaller strips to save weight, 1/2 x 3/4 or so work, these get glued to be back of the panel between the frames. [photos to follow].

I had a panel that I unwisely used lower grade pine to frame and it warped badly. To salvage it, I glued a second 3mm sheet of luan on the back side creating a hollow core panel, just like a hollow core door. BTW, hollow core doors make a good painting support, but are relatively heavy.

Let the glue set up over night with the panel laying down flat. Then sand any rough edges and you are ready for the next steps.

Panel Priming: Priming has to do several things, it has to isolate acids that may exist in the support materials, protect against moisture, stabilize the support, and to provide a receptive painting surface.

When preparing “masonite, plywood, mdf, or cardboard, I find that a sealer coat of shellac is ideal, Shellac does not raise the grain or cause warping and it does not react with gessos. Shellac is available in paint stores as clear [traditionally called white], orange [clear amber] and as a white pigmented primer or BIN. [Note that BIN sells primers with similar labels, make sure you get “shellac based”]. I use white pigmented BIN, some painters like painting directly on clear shellac on luan.

For unsupported panels, first sand the panel using an electric vibrating sander and 80 to 100 grit sandpaper. You want to “break the glaze”. Then coat both sides and all edges of the panel with shellac. A disposable brush works or a small roller is even better. A single thin even coat is all that is needed. Let dry. Coating only one side may cause the panel to warp, if not right away then later at the worst possible time.

After the shellac is dry, go back with your vibrating sander and give it a good sanding, knocking down raised grain, splinters, rough edges, etc. 100 grit open coat sand paper is perfect for this. If you don’t already have a sander I can recommend the 1/4 sheet sanders, I have had a Porter Cable for 8 or 10 years and I use it constantly.

After sanding, you are ready to apply the gesso. I use acrylic gesso, others prefer oil ground, or other traditional grounds. Discussion of grounds is involved and will be the subject of another artical.

You can brush or roll the gesso on. I use 1 inch diameter foam rollers which leave a nice even light texture. Between uses I don’t wash them but keep them in a zip lock bag. I now just scoop gesso with a spoon from the gallon pail onto the horizontal panel or canvas then roll or brush it out. Doing this eliminates the waste you have with a roller pan and saves some clean up.

The first coat should be thinned out so to flow into any textures. Following coats can be to your taste. Different brands vary widely in handling characteristics. I find that the more expensive brands thinned down work better than the cheaper brands which start out thinner. At least 2 coats are needed, I put on 3 or 4 until the coverage is uniform. If you prefer a non-white ground, you can add some acrylic color to the gesso. I paint in oil and prefer to apply a thin oil color wash over the acrylic gesso when I start painting. I think the oil is more receptive to the subsequent layers of oil paint.

After the gesso is bone dry, sand it again. You should experiment here. It is possible to get too smooth and slick of a surface that will give your paint a smeary effect, too rough of a surface can interfer with details, for instance, but this is a matter of your taste and intent. I find that the foam rollers leave a nice pebbly surface that is just right after a quick sanding with 120 grit.

I highly recommend that every artist own a copy of Ralph Mayer’s “The Artist’s Handbook of Materials and Techniques”. First written in 1940 and revised many times since, it has a breath and depth not matched by any other reference. Every artist should read it cover to cover, not only to learn about their own media but to understand what artists working in other media do, also what is possible and what may be detrimental to your intent. It also helps you to understand how and why historic works were done they way they were. THis book should be part of any artists education in my opinion. I often see these in used book shops and garage sales [sometimes unread] and I always grab them and pass them on to worthy recipents.

Mixed Martial Arts – The World’s Fastest-growing Sport

How soon things change. It seems like yesterday we were talking about how fast the fan base for Nascar was growing. Some people even foolishly talked about it possible taking over the NFL in popularity someday. Nascar’s growth and fan base has since taken a hit, most likely due to the recent economy problems over the last couple of years. That said, Mixed Martial Arts, MMA is the new reigning “worlds fastest growing sport” as we enter 2010, and looks to be for the foreseeable future.

Don’t get me wrong, the NFL is still the 800 pound gorilla when it comes to total fan base and world popularity, but MMA has shown substantial growth over the last decade, and even faster over the last 5 years. No growth like this ever lasts forever, but it’s hard to say how long it could last for MMA, given the momentum the sport has, and more specifically, the UFC or Ultimate Fighting Championship.

The UFC is currently MMA’s biggest promotion, and therefore has the world’s best stable of fighter’s. The UFC has also become the new darling of Las Vegas much to the chagrin of the powers that be in the boxing world. But instead of being bitter, the sport of boxing needs to take a look at why that is. For one, you can’t get any big fights for free anymore when it comes to boxing. The UFC on the other hand, air’s free broadcast’s labled “UFC Fight Night” on Spike ever couple of months at least, and usually more than that. And these are normally big main events that the hardcore fans want to see, not fighters that nobody knows.

And more recent, news of StrikeForce’s signing of the worlds best fighter Fedor Emelianenko shook the MMA world, and now Fedor will hope to become a household name by way of free network broadcasting of the sport’s most popular fighter in a contract with CBS.

The key to enjoying the excitement of the sport though, is to understand all the different aspects of the sport, and to recognize the transitions that you see throughout a typical fight. The least understood of these being the “ground game”. To the casual observer, this might seem boring compared to striking (the term used in MMA referring to the stand up phase of a fight). And sometimes it is with average talent. But when you have two world class grappler’s going at it, its the most exciting part of a fight in my opinion.

What a new fan should watch for on the ground is the use of “the guard”, and the escape from this position for the other fighter, also known as “passing the guard.” The guard position consists of the fighter on bottom to control his/her opponent by wrapping his/her legs around the waist of the fighter on top while controlling the head, keeping him/her off balance, making it easier to sweep or submit the other. Normally the fighter on top or “in the guard” will try to get his/her legs around the leg’s of the opponent, or to “ground and pound” the other fighter with strikes from the top position. There are usually no submissions from inside the guard.

It’s impossible to cover all the nuances of the sport in this article, but once the more common ideas of the grappling part of MMA is understood by new and non fans, the more enjoyment will come out of watching great fights and understanding how technical these fighters are, not to mention the level of conditioning that it takes to compete in this sport. Most think it rivals that of their counterparts in the NFL, or any other sport for that matter. So the next time you are around a new fan, take a minute to explain the fastest growing sport in the world. See you at the fights!

You should get serious about training in the martial arts in the comfort of your home.

But we are not meant to kill the persons that have attacked us with his fist.

2, We are supposed to use some variety of restraint. I am not supposed to break ten bones even even though that is what we are educated to do.do.

three, The defense has to be on the exact level as the offense. If a man attacks with a knife and I disarm him and he is no lengthier a danger I am supposed to halt fighting. In other words if I consider him down and he is now not able to continue to assault I cannot continue on to harm him simply because I am upset.

4, There are some gray places relating to the law. It is finest that after you have taken the guy down and he isn’t an fast threat you should leave the region as quickly as feasible. You really don’t have to break every bone in his human body are place him in a comma prior to you quit retaliating.

five, Use the self defense that you have been taught. Don’t go overboard. If you do go overboard you will go to jail. That doesn’t issue if you know martial arts or not. Heading to jail is not really worth it if you can get oneself out of the circumstances. If my living or loved ones daily life is threatened I will react with the very same force. That usually means I will consider a living. I have no option and the law is meant to safeguard me in that circumstance.

6, You really should possibly come across an individual who has been executing karate or kung fu all-around the similar time as you and see if you can at minimum give him a great battle. If you cannot and the man fully beats you up then you need to think about receiving out of that Tae Kwon Do class.

In Summary

At the conclusion of the day, in a lifestyle and death predicament a swift kick to the shenanigans would be a improved form of defense than exhibiting off what you discovered at your Tae Kwon Do Type class.

As most of you would know Taekwondo is one particular amongst the historical types of Martial arts from Korea and it is the South Korean national activity. Some ages back it was 1 amid the largely practiced martial art sport in the planet. Even now there are so quite a few folks who are practicing these martial arts. This is an individual between the very best selections if you would like to master self defense tactics by means of martial arts.

A lot of of the common self defense tactics that are taught in Taekwondo are quite easy and it primarily works by using feet for attacking the other human being rather than any other organ. If your only intention is to master some of the Taekwondo self defense techniques then you could incredibly nicely make it transpire in number of weeks. For this you do not want to undergo so several challenging physical exercises and other stuffs that are done by people who get up the complete martial arts education.

Everything that you understand by means of this Taekwondo self defense education could raise up your assurance to any sort of a situation.