| How to How Long to Hold a Plank As a Beginner Posted: 23 Sep 2021 01:00 AM PDT The plank exercise is a great way to strengthen your core, your back, and your legs. As a beginner, you might not be able to hold a plank for very long, which is okay! We've answered your questions about the plank so you can set your own goals and work your way toward a stronger body. [Edit]How long should I hold the plank for best results? - Aim for 10 to 30 seconds at a time. When you first start out, you might only be able to hold a plank for 5 to 10 seconds, and that's okay! As you get stronger and your body gets used to the position, try holding it for longer and longer.[1]
- Hold a plank for 2 minutes maximum. Experts note that after 2 minutes, you've reached the maximum benefits that the plank can give you. If you can hold it for 2 minutes straight without wavering, you're building muscles and burning calories to reach your fitness goals.[2]
[Edit]How do you do a plank correctly? - Balance on your forearms and your toes with your body off the ground. Start by lying on your stomach with your forearms underneath you. Keep your elbows directly underneath your shoulders with your palms down. Engage your abs and your torso to rise up onto your toes, keeping your hips and stomach off the ground. Squeeze your legs and your glutes to keep your body in a straight line.[3]
- Holding the plank only works if you're in the right formation. If you have to sway your back or raise your rear end to hold the plank, it's time to drop down and take a rest.
[Edit]How many reps of planks should I do? - Try doing 1 to 6 reps every day. When you first start out, you may only be able to hold one plank a day, which is fine! As you build strength, you can work your way up to 2 planks, then 3, and so on.[4]
- If you can't do all 6 planks in a row, that's totally fine. It might be easier to space them out throughout the day.
[Edit]Is holding a plank for 30 seconds good? - Yes, especially for a beginner! Half a minute is a great amount of time to hold a plank, especially if you've never done it before. If you can't reach 30 seconds right away, don't sweat it—just keep trying until you can.[5]
[Edit]What happens if you do planks every day? - You'll strengthen your core. Planks are a great full body workout that target your abs and your core muscles. If you do planks every day, you'll probably notice that your core muscles are stronger, which is great for balancing and holding your form during other exercises.[6]
- You'll also strengthen your legs. In the plank, your glutes, quads, and hamstrings are also getting a workout. Squeeze your legs tightly in the plank position to get the full effect of this exercise.[7]
[Edit]Does the plank get easier? - Yes, the plank gets easier the more often you do it. When you first start out, you might feel shaky or weak as you hold the position. Keep squeezing your legs and your abs, and try to hold a plank for longer periods every time you do it.[8]
- If you're struggling to hold the plank position, keep your arms in place but drop down to your knees. You'll still work your abs and your core, but your legs won't have to work quite as hard.[9]
[Edit]Are planks cardio or strength exercises? - Planks are mostly a strength-building exercise. Since you're holding a static position and flexing your muscles the entire time, you're working on building muscular strength. If you'd like to add some cardio to your plank exercises, try modifying them with hip touches or up and down planks.[10]
- Hip touches: Start in a standard plank with your body in a straight line. Slowly rotate your right hip down to the floor, raising your left hip in the air. Keep your body in a straight line as you gently touch your right hip on the ground. Then, rotate your left hip to the left side.[11]
- Up and downs: Start in a standard plank position with your forearms on the floor. Press up with your right hand so you're balancing with your right palm flat on the floor. Then, press up with your left hand so you have both palms flat on the floor. Quickly lower back down to your right forearm, then your left forearm. Keep your abs engaged and your body in a straight line the entire time.[12]
- If you feel any pain in your lower back during a plank, squeeze your glutes to get your body back into a straight line.[13]
[Edit]References |
| How to Write a Bill of Sale for an RV Posted: 22 Sep 2021 05:00 PM PDT If you're selling a recreational vehicle (RV), it's a good idea to fill out a bill of sale. While it's not required in every state, this document is still a valuable record of your transaction for both the buyer and the seller. The requirements for a bill of sale vary from one place to another, but we'll talk you through the basics in this article. [Edit]Basic Bill of Sale - Include the price you and the buyer agreed on. This is typically one of the first items you'll put on the bill of sale.[1] Write something like "In consideration for the sum of $," followed by the price.
- This information usually appears at the top of the form, but in some cases it can go underneath information such as the date or the type of RV you are selling.
- State the name and address of the buyer and seller. After specifying the price of the RV, write "paid by," followed by the name and mailing address of the buyer (or purchaser). Follow this with "to," then insert the name and address of the seller.[2]
- Alternatively, fill out the purchaser's information at the top of the form, then place the seller's name and address in the "certification" section below the details of the sale. This is the section where the buyer, seller, and witnesses sign the bill of sale.[3]
- If you like, you can insert "(Hereinafter known as the "Buyer")" and "(Hereinafter known as the "Seller")" after the names and addresses of each party. However, some forms keep it simple and just put "Buyer:" and "Seller:" before the name and address of each party.
- Specify that you're selling an RV. Somewhere on the form, you will need to indicate what kind of vehicle you are selling. In addition to stating that it's an RV, you may also need to check a box or write down exactly what kind of vehicle it is.[4]
- In most states, an RV includes things like camping trailers, motor homes, and truck or van campers.[5]
- However, in some areas, the definition of RV may also include things like dirt bikes, snowmobiles, and ATVs.[6]
- Fill in any relevant details about the RV, including the VIN. At minimum, provide the make, model, and vehicle identification number (VIN) for your RV.[7] You might also need to write down the registration and license plate number, if applicable. Additionally, you may wish to include details such as:
- The color or the RV
- The year your RV was made
- The length or weight of the vehicle
- What kind of fuel it takes (if applicable)
- The odometer reading (if applicable; depending on the type of RV it is, this is required in some states)
- Whether you are including a trailer or other add-ons
- Include a statement that you are selling the RV free and clear. Also, state clearly that you are the legal owner of the vehicle and have the right to sell it. If you're selling the vehicle without a warranty, note that you're selling it "as is."[8] A typical example of the phrasing is:
- "The Recreational Vehicle is to be sold free and clear of any liens, encumbrances, or mortgages. Seller certifies to be the legal and true owner of the Recreational Vehicle and that it is to be sold in "as-is" condition."
- Add the date of the sale agreement. Somewhere on the bill of sale, write out the date of sale. Some forms place this information on the top of the form, while others may include it further down (e.g., after the buyer and seller information, or underneath the statement regarding the terms of the sale).[9]
- Or, to avoid any confusion about the date, you can write out, "on the __ day of [month], [year]." For instance, "on the 4th day of August, 2021."
- Get the buyer, seller, and witnesses to sign the bill. At the bottom of the form, leave spaces for the buyer's and seller's signatures. Depending on where you live, you may also need to get signatures from 1 or 2 witnesses. Have each signer date their signature.[10]
- You may need to include a statement such as "I declare under penalty of perjury that the statements herein contained are true and correct to the best of my knowledge and belief.[11]
- If there are co-purchasers or co-sellers, ask them to sign the form as well.[12]
- Attach a certificate of acknowledgment from a notary. Depending on where you live, you may need to get your bill of sale notarized. This involves having the various parties sign in front of a notary, who will then acknowledge that all the signers are who they claim to be.[13] If an acknowledgment is required in your area, ask the notary to fill out a certificate, which may include the following information:
- Your state and county (or other locality information, if you live outside the U.S.)
- The date
- The name of the notary
- The names of the buyer, seller, and anyone else signing the bill of sale
- A statement from the notary verifying the identities of everyone involved, as well as the legitimacy of the signing
- The notary's signature, official seal, and the date on which their commission expires
- Make copies for the buyer and seller. Depending on where you live, the bill of sale might be required to prove that the buyer now owns the RV. Make sure that everyone involved has their own copy for their records.[14]
[Edit]Local Requirements - Call your DMV to find out if a bill of sale is required. Not every state requires you to fill out a bill of sale when you sell a vehicle. To find out if you need one, call your local department of motor vehicles or visit their website.[15]
- Even if a bill of sale isn't required where you live, it's still a good idea to write one out. Keeping a record of a major transaction can help prevent future misunderstandings or disputes between the buyer and the seller.
- Check your DMV website for bill of sale forms. In some areas, you may not need to draft your own bill of sale. Visit your local DMV or department of transportation (DOT) website and see if any appropriate forms are available to download, or do a search online using terms like "RV bill of sale New Mexico" or "bill of sale trailer Illinois."
- Some states, like Massachusetts, have specific bill of sale forms for RVs.[16] Other states, such as Connecticut, provide an all-purpose bill of sale template for any kind of vehicle.[17]
- Using a pre-written bill of sale for your state will not only save you some time and effort, but will also ensure that you're including all the required information.
- Find out if your state has any special requirements. The information that must be included in a bill of sale may vary from one area to another. If your DMV or DOT doesn't provide its own template, call and ask what information you need to include.
- For example, some states may require your bill of sale to include a detailed odometer disclosure.[18]
- Fill in any additional forms to prove the transfer of ownership. In many states, a bill of sale alone isn't enough to prove ownership of a vehicle. Typically, the new owner will also need other paperwork, such as a certificate of title. In some specific cases, however, a bill of sale alone may be enough to prove the transfer of ownership.
- For instance, in Indiana, a bill of sale alone is sufficient in cases where the former owner wasn't required to obtain a certificate of title, or where the vehicle was abandoned and sold at auction.[19]
- Ask a lawyer for advice if you still have questions. If you've written your own bill of sale and you're not sure whether it meets local requirements, a lawyer can look it over for you and determine if anything is missing. Talk to a lawyer who specializes in commercial or business law.
- Depending on where you live, you may be able to get free or low-cost legal advice about your bill of sale. If you live in the U.S., look for information about affordable legal services here: https://www.usa.gov/legal-aid.
[Edit]Sample Bill of Sale [Edit]References |
| How to Season Salmon Posted: 22 Sep 2021 09:00 AM PDT Salmon is a versatile fish because its strong flavor stands up to a variety of spices. This flavorful fish is delicious seasoned with only salt and pepper, but the possibilities for how to season salmon are only limited to your imagination. You can simply sprinkle seasonings on before you cook the fish or use a spice rub. You can also try a glaze, marinade, or sauce to flavor the fish. [Edit]Sprinkling Seasoning on the Fish - Create a very simple baked fish with olive oil, salt, and pepper. Pour a dollop of olive oil on top of the fillets, and use your fingers to rub it in. Sprinkle salt and pepper on top before popping the fish in the oven.[1]
- Salmon has a wonderful flavor all on its own, so sometimes, simple seasonings are all you need.
- If you want, you can squeeze a bit of lemon on the salmon before serving.
- Try rosemary or thyme with roasted or broiled salmon. When salmon is cooked in one of these methods, the flavors of the fish get stronger, so you want strong herbs to go with it. Both rosemary and thyme can stand up to the stronger flavors of roasted salmon.[2]
- Sprinkle on a bit of dried herbs with olive oil, or tuck a few pieces of fresh rosemary or thyme under the fish while it roasts.
- Use smoked paprika, chipotle powder, or cumin for a smoky flavor. Sprinkle one or all of these on your fish before roasting for a smoky finish. You can also use these flavors when grilling to enhance the smokiness you get from the charcoal.[3]
- Sprinkle on your favorite seasoning blend. Salmon is robust, and it can stand up to a variety of spices. Try sprinkling on taco seasoning, for instance, or Italian seasoning. It also does well with jerk seasoning, curry powder, Cajun seasoning, a Moroccan blend, or Chinese 5 spice. Just sprinkle the seasoning on the fish, and cook it how you'd like, by pan frying it, roasting it, or grilling it.
- If the blend doesn't have salt, consider adding a sprinkle to heighten the flavors.
- To brighten the fish, squeeze on some citrus juice at the end.
[Edit]Using Seasoning Rubs - Create a basic rub with salt, pepper, garlic, paprika, and olive oil. In a small bowl, pour in of smoked paprika, garlic powder, Kosher salt, and a couple of grinds of fresh black pepper. Pour in of olive oil and the juice and zest of 1 lemon. Stir the mixture well.[4]
- Rub the mixture on a salmon fillet that's about . Let it rest for 10-15 minutes.
- Roast the fish in an oven that's for 25 minutes.
- Try a sweet and spicy rub with brown sugar and spices. Add 2 spoonfuls of brown sugar to a small bowl. Pour in of chili powder and of cumin. Add in a couple of dashes of salt and pepper, and stir the mixture.[5]
- Start with 6 salmon fillets. Brush on olive oil, then brush the rub on the fillets.
- Grill the salmon for 5-6 minutes on each side.
- Make an earthy rub with cumin, coriander, and fennel. Pour of coriander seeds, of cumin seeds, and of fennel seeds into a spice grinder. Add in each of smoked paprika, garlic powder, and salt, as well as a few grinds of black pepper. Grind the mixture until it's a fine powder. Spread oil on the fish, and rub the mixture in. Let it sit for a few minutes before cooking.[6]
- For extra flavor, cook the seeds in a pan for 3-5 minutes until lightly brown before you grind them. You don't need oil for this process, but keep an eye on them, as they brown quickly.
- If you don't have a spice grinder, you can use pre-ground spices.
[Edit]Adding Flavor with Glazes, Sauces, and Marinades - Mix citrus with fresh herbs and olive oil for a quick flavor burst. Chop any fresh herbs you have on hand, from dill to parsley. Zest a lemon into a small bowl and squeeze the juice in. Add a dollop of olive oil, along with the fresh herbs.[7]
- You could also try fresh basil, rosemary, parsley, cilantro, or even mint.
- Spread the herb mixture on before baking or even pan frying.
- You can also use store-bought pesto instead.
- Create an Asian-style marinade for grilled salmon. When grilled, salmon's flavors intensify, so you need strong flavors to go with it. Try a marinade that incorporates flavors like fresh ginger and garlic to marinade your fish.[8]
- Mix minced fresh garlic and ginger with a couple of dashes of soy sauce, a few drops of sesame oil, a dash or 2 of rice wine vinegar, and a spoonful of brown sugar to create your marinade. Let the fish marinate for at least 2 hours.
- You can sub honey for the brown sugar if you prefer.
- Cook the salmon in the marinade in a pan or drain it off if you want to grill it.
- Pour garlic, lemon juice, and butter into foil packets for an easy sauce. Add the juice of 1 lemon, of melted butter, 2 cloves of minced garlic, and of salt for of salmon. Close the packets, and cook the fish for about 15 minutes at . Open the packets to broil the fish for an additional 2-3 minutes at the end.[9]
- You can also add a dash of black pepper, oregano, and/or crushed red pepper, depending on your preferences.
- When plating, spoon out a bit of the sauce on top of the fish. Sprinkle with a bit of fresh, chopped parsley at the end.
- Use flavored butter at the end for a simple, flavorful "sauce." Let butter soften on the counter. Mix in your favorite fresh herbs or seasoning mix. For instance, add in a couple of dashes of Cajun seasoning or even Italian seasoning, along with some salt and pepper. After cooking the salmon, place a pat of the butter on top of the salmon to melt and flavor it.[10]
- You could also use black pepper or citrus zest.
- Try mixing in a bit of bourbon or whisky, along with a dash of honey or brown sugar.
- Make a quick, cool yogurt sauce with spices. You can use crème fraîche, yogurt, or even sour cream mixed with a bit of milk. Stir in any spices you like, such as dill, lemon zest, salt, and black pepper or curry powder.[11]
- You could also try scallions, sriracha, a little hot sauce, or fresh parsley and lemon zest.
- If picking salmon from a fish counter, choose fillets that have brightly colored flesh. Do not purchase fillets that have a fishy smell.
[Edit]Warnings - Wash your hands after touching raw salmon.
[Edit]Things You'll Need - Spices
- Zester, optional
- Small bowls
- Spice grinder, optional
- Pans
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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