| How to Do a Hanging Leg Raise Posted: 27 Apr 2019 01:00 AM PDT You have to use a lot of different muscles to complete a hanging leg raise, which makes it a great move to add to your exercise routine. Find somewhere to exercise that has a pull-up bar, whether that's at a gym or in the comfort of your own home, and get warmed up before starting your workout. Use your core muscles to bring your legs parallel to the ground while you're hanging from the bar. Once you can do a single hanging leg raise. Keep practicing to add more repetitions to each workout. EditSetting Up - Use a pull-up bar at your gym if you have a membership. If you aren't sure where to go, ask someone who works there for some help. Most gyms have sections for weight machines and pull-up bars. Find out if your gym has the right equipment for you to start working on your hanging leg raise.[1]
- Working out at the gym has some great benefits—it's easier to focus on your exercise because there are no external distractions, and you can pull inspiration from the other people who are there working out.
- Install a pull-up bar if you prefer exercising at home. If you're going to buy and install a pull-up bar on your own, make sure to check the fine print. Pick a bar that can support your weight, and look for one that has good customer reviews. When you install it, follow the manufacturer's directions to ensure it is installed safely.[2]
- Working out at home can be great if you like the convenience of not having to travel to a secondary location. Plus, it's free, minus the cost of whatever equipment you need.
- Warm up by doing 5 to 10 minutes of light cardio activity. Before doing any kind of physical activity, it's really important to get your body warmed up to help prevent injuries. Do something like riding a stationary bike or completing several sets of jumping jacks. Whatever activity you choose, make sure to get your heart rate up and loosen up your limbs.[3]
- Most adults have a resting heart rate between 60 to 100 beats per minute. When you exercise, your heart rate can increase anywhere from 100 to 180 beats per minute, depending on your age and fitness level.
- Adjust the pull-up bar so it is slightly higher than your extended arms. Some exercise machines have adjustable bars, whereas others don't. If you can, move the pull-up bar so that your feet will be off the ground by at least when you're hanging from the bar with your arms fully extended.[4]
- If the bar isn't adjustable and is too high up for you to grab, use a sturdy stool or bench to safely reach it.
- Grip the bar so your hands are slightly wider than your shoulders. Use an overhand grip with your palms facing forward to give yourself a bit more flexibility for the leg raises. Avoid using a backward grip, where your palms face backward, which might strain your arms and shoulders.[5]
- Try using fingerless exercise gloves if your hands get sweaty while you're working out—you don't want to accidentally slip off the pull-up bar!
EditCompleting a Hanging Leg Raise - Keep your legs straight and your feet together. While you're hanging from the bar, take a moment to make sure the rest of your body is in the right position. Place your feet together so they're touching and don't bend your legs. You'll maintain this position for the entire leg raise.[6]
- Try to keep your torso as still as possible. If you're swinging back and forth, wait a few moments before you begin the leg raises.
- Flex your abs and thighs and begin raising your legs up. Keep your legs straight and your feet together. When you're just starting out, you may not be able to raise your legs very high, and that is okay! Focus on bringing your legs as high as you can with slow, steady movements.[7]
- If you need to, bend your knees and focus on raising just your upper thighs—this modifies the move and makes it a little easier to complete.
- Don't swing your body to gain momentum. All the movement should come through your core and your legs.
- Stop raising your legs when your thighs and feet are above your hips. Once you raise your legs as high as you can, pause for 3 to 5 seconds. This holding time really works your abs. Ideally, you'll be lifting your legs so that the tops of your thighs are raised above your hips. If you aren't there yet, keep working on it—you'll get there![8]
- You may be tempted to tense your shoulders so they're near your head, but try to keep them down.
- Lower your legs back to the starting position slowly. After you've held the leg raise for a few seconds, slowly bring your legs back down so they're hanging straight again. Continue using your core muscles to control the movements, and avoid just dropping your legs down. That could really hurt your back or arms.[9]
- As is true of a lot of exercises, slow and controlled movements are better for your muscles. Focus on the quality of each leg raise rather than the quantity when you're first starting out.
- Practice the leg raises until you can do 3 sets of 15 reps. Maybe when you first start out you can only do 1 leg raise, or maybe you can only lift your legs a little bit. Focus on getting incrementally better each time you work out. If you can't get your legs high, try to move them up another each day. If you can only do a few repetitions, work on adding an additional rep every week.[10]
- Remember, everyone starts at the beginning with fitness. You may not be able to do many reps right now, but if you're persistent, you could be able to do a full set in several weeks or months.
EditVarying the Exercise - Complete lying leg raises to strengthen your core. Lying leg raises are a great way to exercise those muscles you need to use for a hanging leg raise. Lay on the floor on an exercise mat or on a bench and place your hands beneath your lower buttocks to help support your pelvis. Keep your spine neutral so that it is not arched or pressed flat against the mat or bench. Flex your core and lift your legs up while keeping your feet together and your legs extended straight. Lift your legs to a 60 to 70-degree angle, hold the position for 3 to 5 seconds, and then lower your legs back down. Repeat the movement until you can do 3 sets of 15 repetitions.[11]
- Try doing knee raises for an easier variation that still uses your core. This move is very similar to the hanging leg raise, and it can be really helpful to work on if you're struggling to bring your legs up far enough. Start in the same beginning position, but bend your legs at the knees as you raise them up. Bring your thighs toward your chest as far as you can. Hold the position for 3 to 5 seconds, then lower and straighten your legs back out. Do 3 sets of 15 repetitions each.[12]
- Extend your lower legs forward gradually so that you can see your feet. This is a good way to work towards the straight-leg position. Once you've mastered this move, you should find it easier to complete the hanging leg raise.
- Add weights to your ankles to make the move more difficult. Once you've got the basics down, you can start adding some more weight to your body to provide more resistance. Add ankle weights to each leg, or try gripping a dumbbell between your ankles as you do your sets.[13]
- Don't attempt to add more weight unless you can already complete a hanging leg raise on its own—otherwise, the excess weight could strain your muscles, including the ones in your lower back, and cause an injury.
- Do a hanging crunch to work out your abdominal muscles even more. When your legs are parallel to the ground, bend your knees and bring them up toward your shoulders. Imagine you are "crunching" your knees toward your head with the goal of touching your shoulders with them.[14]
- Be careful to not swing your body during the movement, as that could strain your neck and back muscles. Keep your torso as still as you can and focus on using your core and leg muscles.
- Remember to stretch well after your workout to increase your flexibility and prevent injury and muscle strain.
- Check with your doctor before beginning a new workout regimen if you aren't already exercising regularly.
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| How to Make Soft Pretzels Posted: 26 Apr 2019 05:00 PM PDT There's nothing like a big, chewy soft pretzel, complete with twists and a salty crust. Soft pretzels are classic street food fare, but you can easily make them at home. Read on to learn how to make soft pretzels from scratch. EditIngredients - 1 1/2 cups warm water
- 1 tablespoon sugar
- 2 tablespoons kosher salt
- 1 package active dry yeast
- 4 1/2 cups flour
- 2 tablespoons melted butter
- 10 cups water
- Vegetable oil
- 2/3 cup baking soda
- 2 eggs, beaten
- Pretzel salt or kosher salt
EditMaking the Dough - Proof the yeast. Mix the 1 1/2 cups warm water, sugar and 2 tablespoons kosher salt in a large mixing bowl. Open the package of yeast and pour it into the mixture. Let it sit until the yeast starts to foam, about 5 minutes.
- Add the butter and flour. When the yeast has started to foam, pour in the melted butter and add the 4 1/2 cups of flour. Use a wooden spoon to stir the mixture until the dough comes together. Start mixing faster, working the dough in circles and folding it over when necessary, until the texture of the dough becomes smooth and it begins to pull away from the sides of the bowl.
- If you have a stand mixer, you could use the dough mixing attachment instead of doing it by hand.
- Doing this step by hand will probably take about 10 minutes, but if you use a stand mixture, it will take about 5 minutes.
- Let the dough rise. Coat a large mixing bowl with oil. Form the dough into a ball and place it in the oiled bowl. Cover the bowl with plastic wrap, and place it in a warm area in your kitchen. Let the dough sit in the bowl and rise until it has doubled in size, about an hour.
- If you want to use the same bowl you used to mix the dough, remove the dough from the bowl and clean it out, then oil it and return the dough to the bowl.
- You can let the dough rise overnight in the refrigerator if you'd like.
EditShaping the Pretzels - Separate the dough into equal pieces. Depending on how large you want the pretzels to be, you could divide the dough into 8 - 12 equal pieces. The larger the pretzels, the softer they will be on the inside. Smaller pretzels will turn out firmer and crispier.
- Roll out the dough pieces. Place a piece of dough on a floured work surface. Place your hands palms-down on top of the dough. Use your hands to roll the dough into a long rope shape. Keep rolling until you have a rope that's about long. Repeat with the remaining pieces of dough.
- The question of how long to make the dough ropes is up to your personal preference. If you like pretzels with thin loops and large holes, make the ropes longer and thinner.
- For plumper pretzels, stop rolling when the ropes are about long.
- Shape the dough into pretzels. Lay a dough rope on a work surface in front of you. Shape it into a U. Cross the two ends of the rope over each other. Press the tips onto the bottom of the U. Use your fingers to pinch the tips a bit to make sure they stay in place. Repeat with the remaining dough ropes.
EditCooking the Pretzels - Get ready to boil and bake the pretzels. Preheat the oven to 450 degrees, and line a baking sheet or two with parchment paper. Coat the parchment paper with a little oil to keep the pretzels from sticking. In a large pot, bring the 10 cups of water and the baking soda to a boil.[1]
- Make an egg wash. Place the eggs in a bowl and beat them lightly.
- Boil the pretzels. Place a pretzel in the boiling water and allow it to cook for 30 seconds. Use tongs to remove the pretzel from the water and place it on the parchment-lined baking sheet. Repeat with the remaining pretzels.
- Glaze the pretzels with the egg wash and sprinkle them with salt. Use a pastry brush to lightly brush some beaten egg on each pretzel. Sprinkle the pretzels with pretzel salt or kosher salt. You can also add garlic salt, sesame seeds, black pepper, and other flavorings of your choice.
- Bake the pretzels. Place the pretzels in the oven and bake them for about 15 minutes, until they turn golden brown. If you like hard pretzels, reduce the heat to 350 degrees and bake the pretzels for an extra 15 minutes.
- Serve the pretzels. These soft pretzels are delicious with honey mustard sauce, cheese sauce, or simply on their own. Serve them hot. You can freeze the extras and reheat them in the oven to enjoy them at a later time.
- Do not add too much flour; this will spoil the texture of the pretzels.
- Buy Kosher (coarse) salt at any grocery store.
- Try adding a butter and cinnamon sugar coating on top.
- If you don't want to use an egg wash, olive oil also works. Butter is okay as well if you want it a little crispier.
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| How to Spring Clean Your Room Posted: 26 Apr 2019 09:00 AM PDT When spring comes around, a lot of people take this opportunity to do some deep cleaning around their home. For many of us, the most important part of spring cleaning is cleaning our bedrooms. However, if your room is really dirty or cluttered, you may not know where to start. Fortunately, by focusing on one aspect of cleaning your room at a time, you can spring clean your room in no time! EditFreshening the Bedding - Wash all your linens and the mattress cover in hot water. Throw the pillow cases, sheets, comforter, and even the mattress cover into the washing machine, as long as they're all machine washable. Use hot water (or the highest temperature setting indicated on the manufacturer's instructions) in order to kill any dust mites living on the sheets.[1]
- If your linens aren't machine washable, take them to the dry cleaners to be cleaned.
- This should be the first thing you do during the entire spring cleaning process. That way, you can clean most of the rest of your room in the time it takes your linens to be washed and dried.
- Run your pillows through the washing machine, if possible. Many standard pillows are machine washable, but make sure to check the manufacturer's instructions before throwing your pillows in the wash. For best results, only wash 2 pillows at a time to avoid overloading the machine.[2]
- Do not put your pillows in the wash if they contain feathers, as the machine washing process can cause permanent damage to the feathers.
- Check your pillows to see if you want to replace them. Old pillows could contain dust mites, dead skin, and bacteria. Try to replace your pillows every 1-2 years.[3]
- Vacuum the surface of the mattress to get rid of any dust or dirt. For best results, use the wide brush attachment and vacuum the mattress with the vacuum hose. Be sure to vacuum the crevices, edges, and corners of the mattress as well, since debris tends to accumulate in these areas.[4]
- Note that if you rotate your mattress as part of your spring cleaning regimen, you'll have to vacuum the other side of the mattress as well.
- Make sure the vacuum hose and brush attachment are both clean before you begin vacuuming the mattress.
- Inspect the mattress for signs of damage. Look for lumps, rips, or any other signs of physical wear and tear that need to be addressed. If the damage isn't that bad, you can usually just sew any rips or holes shut. However, if your damaged mattress is more than 7 years old, opt to replace it instead.[5]
- Most experts recommend replacing your mattress every 8 years, whether it's seriously damaged or not.
- Having a damaged mattress can make it harder for you to fall asleep and stay asleep, so it's important to address any damages in your mattress as soon as possible.
- Clean any stains on the mattress with mild soap and cold water. Don't use cleaning solutions with harsh chemicals, as these may end up damaging the upholstery on your mattress. Instead, mix a few drops of mild dishwashing soap into a bucket of cold water. Use a sponge dipped in this soapy water mixture to spot clean any stains on the mattress.[6]
- If this soapy water mix doesn't get a stubborn stain out, try sprinkling a small amount of baking soda onto the stain and letting it sit for a few minutes before cleaning it with a damp sponge.
- Use a damp cloth to clean any dust off of the bed frame. Use a microfiber cloth for the absolute best results, although any ordinary cloth will also work. Go back over the frame with a second dry cloth to remove any excess moisture left behind by the damp cloth.[7]
- If you have a headboard at the top of your bed, use the damp cloth to clean it as well.
- Allow the mattress to air dry before putting the linens back on it. Place the mattress in direct sunlight and leave it for a few hours. After the mattress has dried, flip it over to rotate it, if this is recommended by the manufacturer.[8]
- Read the tag on your mattress to find out whether the manufacturer advises if you should rotate your mattress on an annual basis.
- If only a few parts of the mattress are wet, you can also opt to use a hairdryer on warm on these spots to dry them quickly. Never use a hairdryer on hot, though, as this may start a fire on your mattress.
EditGetting Rid of Dust - Use a long-handled duster to dust the ceiling fan. Make sure the ceiling fan is turned off before you begin dusting it. If you don't have a long-handled duster, you can also place an old pillowcase over each fan and slide it along the fan blade to collect the dust.[9]
- For maximum safety, wear a breathing mask and goggles while you do this. Your ceiling fan is probably a lot dustier than you think it is!
- If you need to dust a fan over your mattress, cover the mattress with a sheet first so it doesn't get dirty.
- Dust the ceiling and the top half of your walls first. Always start dusting from the top of the room so that you won't have to dust anything twice. Make sure you get the dust out of any air vents and the top corners of your room as well, since it can be easy to forget to clean these areas on a normal basis.[10]
- Use a step-ladder to reach the ceiling if you don't have a long-handled duster.
- If you don't have a long-handled duster or a step-ladder, you can also put a rag over the head of a broom and use that to dust the ceiling.
- Work your way down to the lower half of the walls and the baseboards. Dust the walls themselves, the corners, and any air vents that you haven't dusted yet. Make sure to dust the inside of any window frames in your room as well.[11]
- Don't forget to dust around the moulding of your windows, as well.
- Use a microfiber cloth to dust picture frames and the window blinds. Spray glass cleaner on the cloth before using it to clean the picture frames. If you have vinyl window blinds, use a mild surface cleaner sprayed on the cloth to clean them.[12]
- Clean the bulbs, shades, and cords for any lamps in your room. Take the shade off of the lamp, then use a lint remover to clean the inside and outside of the lampshade. Make sure the bulb is cool before wiping it down with glass cleaner.[13]
- You can simply use a damp cloth to wipe any dust off of the lamp cord. However, make sure the cord is unplugged first.
- Don't forget to dust all the furniture in your room. Wipe down your dresser, desk, bookshelf, or any other piece of furniture in your room with a duster or with furniture polish. This is especially important if you don't already dust your furniture on a regular basis.[14]
- Take this opportunity to wipe down the insides of your dresser drawers, as well.
EditCleaning the Floor - Use vacuum extensions to vacuum underneath the bed. Use the vacuum hose with an extender and floor attachment to get a deep reach under the bed. If you have other furniture in your room with space underneath it, clean these spaces as well.[15]
- For example, if you have a bookshelf or chest of drawers that doesn't go all the way to the ground, that empty space will need to be vacuumed.
- Vacuum and mop the floor if you have hardwood floors. Use a vacuum cleaner set on the hardwood setting to clean any dust and dirt off the floor first. Mop the floor with a mop and commercial hardwood cleaner to clean and polish the floor.[16]
- Commercial hardwood floor cleaners are usually available to purchase at most grocery stores.
- If your vacuum cleaner doesn't have a hardwood floor setting, you can also use a broom and dustpan to clean the floor.
- Sprinkle baking soda into the carpet, then vacuum it twice. Pour a thin amount of baking soda across the surface of your floor if it's carpeted and let it sit for 5 minutes before vacuuming. Vacuum the floor once in each direction (i.e., once going horizontally and once going vertically) to make sure you clean all of the baking soda off of the floor.[17]
- The baking soda will help remove any odors that have accumulated in your carpet fibers.
- Use dish detergent and hot water to treat carpet stains. Mix equal parts of hot water and dish soap in a spray bottle, then spray this mixture onto the stain. Use a clean cloth to blot the stain and transfer the colored liquid from the carpet fibers to the cloth. Continue blotting this way until the stain is completely gone.[18]
- You may need to switch to a second clean cloth if the stain is too large for your first cloth to handle.
- If this mixture of dish detergent and water doesn't do the trick, use a mixture of unscented ammonia and water instead.
EditDecluttering and Organizing Your Room - Empty and clean out any trash cans in your room. Mix 2 parts hot water and 1 part vinegar in a medium-sized bucket. Then, dip a stiff scrub brush into this mixture and use it to clean the inside of your garbage cans. Rinse the cans thoroughly and allow them to air dry before putting any bags inside them.[19]
- Take the old garbage bags to the dumpster or to your local municipal garbage dump.
- If the garbage in your room often has an odor, consider replacing your old garbage bags with odor-free or scented trash bags.
- Collect any items that you don't want to keep in your bedroom. Go around and pick up any books, dishes, clothes, or any other items that belong in some other area of your home. Eliminate visual chaos in your room by removing anything that makes your room feel cluttered.[20]
- It's ok to keep a few things by your bed, such as a book or a scented candle, but the more things you can take away from this area, the easier it will be for you to feel relaxed in your room.
- Throw away or donate any clothes that you haven't worn in 2 years. Go through your closet and pull out any clothes that you either haven't worn in this much time or that you don't plan on wearing again in the future. If there are any clothes that you want to keep for sentimental reasons, put them in a storage box instead of in your closet.[21]
- If there are any clothes that you feel uncertain about throwing out, put these in a storage box as well. If you later find that you want to wear them again, take them out of the box. If you never end up wanting to wear them, you can toss them out at a later date.
- Make sure your closet and dressers are neatly organized. Keep your spring and summer clothes are put on hangers and drawers in a convenient location. Put the winter clothes that you won't wear until next year in storage with some mothballs and lavender bags if you have them. Dust all the shelves and corners before putting all your things back neatly.[22]
- Fold individual clothing items into neat squares before placing them back in your dresser drawers.
- Don't put any clothing items on the floor of your closet except for shoes.
- Remove any furniture in your room that isn't actually necessary. Take a look around and make a note of any piece of furniture, such as a half-empty bookshelf or bare coffee table, that you don't actually need in your room. Getting rid of these items of furniture or moving them to a different room will free up a ton of floor space, leaving your room feeling much larger as a result.[23]
- For example, if you have 2 small bookshelves with only a few books on each of them, consider investing in a new, larger bookshelf. Place all of your books on this large bookshelf and move the smaller shelves to a separate room in your home.
EditThings You'll Need - Vacuum cleaner with attachments
- Dishwashing soap
- Microfiber cloths
- Long-handled duster
- Lint remover
- Mop
- Hardwood floor cleaner
- Baking soda
- Water
- Vinegar
- Take pictures of what your bedroom looks like before and after you clean it. Having these pictures around will help you feel more accomplished and more motivated to keep your bedroom clean.
- Resist the temptation to stop or take a break from cleaning before you're done. It'll be more difficult to get back into cleaning again once you break your momentum.
- Do your spring cleaning on a day when you don't have anything else planned. You may come across something in your cleaning that takes more time to complete than you otherwise would have expected.
- Choose a warm and sunny day so you can let your mattress sit outside if you need to.
- Open your windows when you start cleaning to reduce any interior pollutants, such as cleaning products or dust.
- Some cleaning solutions can be irritating if you ingest them or get them on your skin. Always wear cleaning gloves when working with these solutions. If you inhale anything by accident, call a poison control center immediately.
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