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Memes, Target, and Exercise: ONE-ARM DUMBBELL BENCH PRESS @OPTIMUMTRAINING ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Dumbbell, Flat Bench One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself. Instructions: 1⃣ Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support. 2⃣ Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you. 3⃣ Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position. 4⃣ Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles. 5⃣ Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle. 6⃣ Repeat for the desired number of repetitions and then switch sides. Tips: 1⃣ Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff. 2⃣ Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose. 3⃣ Keep your back and shoulders against the bench and your feet flat on the floor at all times. 4⃣ Complete each repetition in a slow and controlled manner. OptimumTraining
Memes, Target, and Exercise: ONE-ARM
 DUMBBELL
 BENCH PRESS
 @OPTIMUMTRAINING
ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Dumbbell, Flat Bench One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself. Instructions: 1⃣ Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support. 2⃣ Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you. 3⃣ Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position. 4⃣ Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles. 5⃣ Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle. 6⃣ Repeat for the desired number of repetitions and then switch sides. Tips: 1⃣ Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff. 2⃣ Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose. 3⃣ Keep your back and shoulders against the bench and your feet flat on the floor at all times. 4⃣ Complete each repetition in a slow and controlled manner. OptimumTraining

ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Dumbb...

Memes, Target, and Justice: 12-year-old Marley Dias will publish activism guide for kids and teens #BlackHistory Month #black excellence PAN-AFRICAN ROOTS MOVE Twelve-year-old Marley Dias proved once again that she is a hero we all need! With the help of the Scholastic, Marley is publishing an activism guide for children and teens. In a press release she wrote: “I am so excited to be doing this book with Scholastic,” Marley said. “All my friends can probably only name one publishing house and that is Scholastic; they are everywhere. Scholastic is the perfect partner for spreading my message of diversity, inclusion and social action.” The book will target kids ages 10 and up and will teach them how to turn their passion into action. The book will explain things like activism, social justice, volunteerism, and equity. The book will also encourage literacy and diversity and guide young people to use their strength to create positive changes. The book will be released in spring 2018. This book is something that we’ve been waiting for so long! Growing a healthy generation is very important. Kids have to know how important it is to fight for their rights and equality. They have to learn about the diversity. With books like this and kids like this, our future will be so bright! move9 move themove moveorginization westphiladelphia somethingsneverchange onthemove cornelwest mumiaabujamal hate5six philadelphia knowledgeispower blackpride blackpower blacklivesmatter unite panafricanrootsmove blackhistorymonth
Memes, Target, and Justice: 12-year-old Marley Dias will publish activism
 guide for kids and teens
 #BlackHistory Month
 #black excellence
 PAN-AFRICAN ROOTS MOVE
Twelve-year-old Marley Dias proved once again that she is a hero we all need! With the help of the Scholastic, Marley is publishing an activism guide for children and teens. In a press release she wrote: “I am so excited to be doing this book with Scholastic,” Marley said. “All my friends can probably only name one publishing house and that is Scholastic; they are everywhere. Scholastic is the perfect partner for spreading my message of diversity, inclusion and social action.” The book will target kids ages 10 and up and will teach them how to turn their passion into action. The book will explain things like activism, social justice, volunteerism, and equity. The book will also encourage literacy and diversity and guide young people to use their strength to create positive changes. The book will be released in spring 2018. This book is something that we’ve been waiting for so long! Growing a healthy generation is very important. Kids have to know how important it is to fight for their rights and equality. They have to learn about the diversity. With books like this and kids like this, our future will be so bright! move9 move themove moveorginization westphiladelphia somethingsneverchange onthemove cornelwest mumiaabujamal hate5six philadelphia knowledgeispower blackpride blackpower blacklivesmatter unite panafricanrootsmove blackhistorymonth

Twelve-year-old Marley Dias proved once again that she is a hero we all need! With the help of the Scholastic, Marley is publishing an activ...

Memes, Muslim, and Target: @undocumedia HAD No SA OMER WHAT SIDE OF THE BORDER I WAS BORN ON, BUTIDO CETTo DECIDE WHAT SIDE OF HISTORY I STAND ON TO STA @IvanCejatv, cofounder-executive director @undocumedia "There is no denying that Donald Trump and his administration seek to target the most vulnerable in our communities. This includes the undocumented immigrant community, the LGBTQ+ community, the black community, the muslim community, women's rights, and this planet that we rely on for survival. Somewhere there is an undocumented immigrant that is fearful of what the future looks like and is resorting to going deeper into the shadows that have oppressed us for too long. ImmigrantsMakeAmericaGreat There are countless individuals that question whether they can come out of the closet at this point because they are fearful for their lives. Some of them being our very own brothers, sisters, cousins and closest friends. LoveIsLove The trans community has lost too many lives and we cannot afford to lose another as hate crimes are on the rise. TransLivesMatter We must put an end to islamophobia, because nobody's dignity should be compromised. NoMuslimRegistry Overspending on prisons continues and this will only further devastate our present circumstances and future generations. SchoolsNotPrisons Far too many people continue to live without access to health care because we continue to put politics before the dignity and well-being of human lives like yours and mine. Health4All Climate change is real and corporate interests should not dictate what is considered harmful to our planet and permissible. WaterIsLife We are wary that the fight ahead of us challenges our existence and the odds seem stacked against us. However, we will resist, we will organize, we will inform, we will advocate, and we will stand by each and every one of you. We have nothing to lose but our chains, and fear is the greatest chain of them all. Let's break these chains that oppress us and say it loud, " HERETOSTAY by any means necessary." ✊🏾💯 . resistj20 notmypresident womensmarch sacramento blacklivesmatter losangeles california
Memes, Muslim, and Target: @undocumedia
 HAD No SA OMER WHAT
 SIDE OF THE BORDER
 I WAS BORN ON, BUTIDO
 CETTo DECIDE WHAT SIDE
 OF HISTORY I STAND ON
 TO STA
@IvanCejatv, cofounder-executive director @undocumedia "There is no denying that Donald Trump and his administration seek to target the most vulnerable in our communities. This includes the undocumented immigrant community, the LGBTQ+ community, the black community, the muslim community, women's rights, and this planet that we rely on for survival. Somewhere there is an undocumented immigrant that is fearful of what the future looks like and is resorting to going deeper into the shadows that have oppressed us for too long. ImmigrantsMakeAmericaGreat There are countless individuals that question whether they can come out of the closet at this point because they are fearful for their lives. Some of them being our very own brothers, sisters, cousins and closest friends. LoveIsLove The trans community has lost too many lives and we cannot afford to lose another as hate crimes are on the rise. TransLivesMatter We must put an end to islamophobia, because nobody's dignity should be compromised. NoMuslimRegistry Overspending on prisons continues and this will only further devastate our present circumstances and future generations. SchoolsNotPrisons Far too many people continue to live without access to health care because we continue to put politics before the dignity and well-being of human lives like yours and mine. Health4All Climate change is real and corporate interests should not dictate what is considered harmful to our planet and permissible. WaterIsLife We are wary that the fight ahead of us challenges our existence and the odds seem stacked against us. However, we will resist, we will organize, we will inform, we will advocate, and we will stand by each and every one of you. We have nothing to lose but our chains, and fear is the greatest chain of them all. Let's break these chains that oppress us and say it loud, " HERETOSTAY by any means necessary." ✊🏾💯 . resistj20 notmypresident womensmarch sacramento blacklivesmatter losangeles california

@IvanCejatv, cofounder-executive director @undocumedia "There is no denying that Donald Trump and his administration seek to target the most...