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Fitness: Dos and don'ts for your home workout – Standard Freeholder

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At best, poor execution leads to diminished results. At worst, you’ll find yourself nursing an injury.

Like many active Canadians with no access to the local fitness club, you’ve probably tried an online workout or set up your own makeshift home gym. Not only are both options viable for anyone trying to maintain a workout routine, they provide an opportunity to try new exercises. But without the watchful eye of a fitness professional to check your form, technique can suffer. At best, poor execution leads to diminished results. At worst, you’ll find yourself nursing an injury — which, with sport medicine clinics shut down, can mean an abrupt end to your home workout routine.

To help keep your technique on point, here are step-by-step how-tos for some of the more popular exercises used in home-based workouts. Film yourself doing each exercise and compare your form to the photos and directions below. Then move a full-length mirror to your workout space and use it to double-check your technique during a workout. Exercises done correctly make all that hard-earned sweat worthwhile.


Chelsea Privée demonstrates a properly executed lunge.

Allen McInnis /

Montreal Gazette


Chelsea Privée demonstrates an incorrectly executed lunge.

Allen McInnis /

Montreal Gazette

Lunge

Start position: Stand tall with feet hip-width apart. Hold a weight in each hand (optional) or slide a weighted backpack over your shoulders.

Action: Step one leg back, keeping the foot in line with the same-side hip. The core remains strong and upper body quiet. Lower the hips in a straight line until the front knee is bent to 90 degrees. The knee of the back leg should touch or almost touch the ground. Return the back leg to the start position. Repeat, stepping back with the other leg.

Easier: Lower and raise the hips without returning the back leg to the start position.

Tips: Keep your ears and shoulders lined up over the hips as the body lowers toward the floor.

Don’t:

  • Let your forward knee drift toward your midline as it bends.
  • Let your upper body drift forward during any phase of the exercise.


Burpee: the right way.

Allen McInnis /

Montreal Gazette


Burpee: the right way to end the exercise.

Allen McInnis /

Montreal Gazette


Burpee: the wrong way.

Allen McInnis /

Montreal Gazette

Burpee

Start position: Stand tall with feet shoulder-width apart.

Action: Bend the knees, lower the hips and place both hands on the floor, kicking both legs out behind until they are fully extended. As the legs are straightening, lower the chest to the floor. Push off the floor, straightening the arms, and hop both feet under the hips. Jump up to the start position.

Easier: Don’t lower the chest to the floor as the legs kick out behind the hips. Walk, don’t hop, the feet out and back.

Harder: Get some air under your feet as you hop from the floor to a standing position.  

Don’t: Lead with the chest as you push off the floor.


Pushup: the right way.

Allen McInnis /

Montreal Gazette


Pushup: the wrong way.

Allen McInnis /

Montreal Gazette

Pushup

Start position: Place both hands on the floor, shoulder-width apart, arms fully extended. Balance on the toes with both legs straight, feet just wider than the hips.

Action: Lower the torso toward the floor, keeping the head, shoulders, hips and heels in a straight line, until the chest is hovering over the floor (elbows bent at 90 degrees). Push back up to the start position.

Easier: From the start position, balance on the knees, not the toes. Elevate the hands on a couch, bottom step or curb.

Harder: Start with the chest on the floor. Elevate the feet on a couch, bottom step or curb. Bring your hands closer together.

Tips: Exhale as you push back up to the start position.

Don’t: Break the body’s alignment by lifting the hips or letting the belly sag as you push off the floor.


Kettlebell swing: the right way.

Allen McInnis /

Montreal Gazette


Kettlebell swing: the wrong way.

Allen McInnis /

Montreal Gazette

Kettlebell swing

Start position: Stand tall, holding the kettlebell in both hands and resting it in front of the thighs, legs shoulder-distance apart.

Action: Bend from the hips and lower the upper body, swinging the kettlebell through the legs until the wrists scrape the inner thighs. Drive the hips forward, pushing from the heels, and swing the kettlebell to chest height, keeping the arms straight. The upper body follows the arc of the kettlebell until the body is standing tall back in the start position.

Easier: Choose a lighter kettlebell. Raise the kettlebell to the bottom of the rib cage.

Harder: Choose a heavier kettlebell. Swing the kettlebell with one arm.

Tips: Use the hamstrings and buttocks to thrust the hips forward and swing the kettlebell into its upward arc.

Don’t:

  • Curl the back and roll the shoulders inward as the kettlebell moves in its downward arc.
  • Use the upper body to lift the kettlebell.
  • Swing the kettlebell higher than shoulder height.
  • Arch the back as the kettlebell swings upward.


Plank: the right way.

Allen McInnis /

Montreal Gazette


Plank: the wrong way.

Allen McInnis /

Montreal Gazette

Plank

Start position: Place the forearms on the floor, elbows under the shoulders, legs extended, and balance on the toes.

Action: Tighten the core and hold your body in a straight line — head, shoulders, hips, knees and ankles in alignment.

Easier: Drop one knee (or both knees) to the floor.

Harder: Tap the right shoulder with the left hand and return the hand to the floor. Repeat with the right hand tapping the left shoulder. Lift one foot off the floor and raise it above the stationary leg.

Don’t:

  • Let your lower body sag or lift at the hips as fatigue sets in.
  • Drop the head and let the chin travel toward the chest.

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Redmi 10X Series officially unveiled: first Dimensity 820 SoC phone with up to 33W fast charge – Gizchina.com

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Chinese manufacturing giant, Xiaomi, recently released its latest 5G smartphone series, Redmi 10X series. This series has the regular Redmi 10X as well as the Redmi 10X Pro. According to Redmi’s product director, Wang Teng, the Redmi 10X is the world’s mobile phone that supports dual 5G standby. The dual-card 5G is on the network and can seamlessly switch signals at any time to a better 5G network. This is possible because of the optimization of the MediaTek Dimensity 820 SoC.

The Redmi 10X is the first smartphone to use the Dimensity 820 SoC. This chip not only supports 5G + 5G dual card dual standby, SA, NSA dual-mode 5G but also supports 5G dual-carrier aggregation.

Its performance on AnTuTu is way beyond any mid-range smartphone in the market presently. The MediaTek Dimensity 820 hit 415,672 points on AnTuTu. This score is comparable to the 2019 flagship Qualcomm Snapdragon 855 SoC which hit 445,343 points. This processor is based on 7nm process technology. It uses 4 × Cortex A76 (2.6GHz) + 4 × Cortex A55 (2.0GHz) and a Mali-G57 MC5 GPU.

Furthermore, this chip integrates a top-notch 5G modem with a flagship multi-core CPU architecture as well as an energy-efficient independent AI processor (APU 3.0). According to Lu Weibing, general manager of the Redmi brand, the Dimensity 820 SoC may be the most powerful 5G mid- to high-end processor in 2020.

Going back to the Redmi 10X, this smartphone comes with a built-in 4520mAh battery. While the regular model supports up to 22.5W fast charging, the Pro model supports 33W fast flash charging.


Redmi 10X / Pro specifications

  • 6.57-inch (2400 x 1080 pixels) Full HD+ display with Corning Gorilla Glass 5 protection; HDR10, DC Dimming, and 800 nit peak brightness
  • MediaTek Dimensity processor – 4 × Cortex A76 (2.6GHz) + 4 × Cortex A55 (2.0GHz) and a Mali-G57 MC5 GPU
  • 6GB / 8GB RAM with 64GB / 128GB / 256GB storage, expandable memory up to 512GB with microSD
  • Pro Model: 8GB RAM with 128GB / 256GB storage
  • Dual SIM
  • Android 10 with MIUI 12
  • 48MP rear cameras with LED flash, 8MP ultra-wide-angle lens, 2MP macro lens, and 2MP depth sensor
  • Pro Model: 48MP rear cameras with LED flash, 8MP zoom lens with 30X digital zoom support, an 8MP wide-angle lens, and a 5MP macro lens.
  • 16MP front camera
  • Pro Model: 20MP
  • Fingerprint sensor (On-Screen), IR sensor
  • 3.5mm audio jack, FM Radio
  • Dimensions:  162.38×77.2×8.95mm; Weight: 205g
  • Dual 5G (5G + 5G dual card dual standby), SA, NSA dual-mode 5G, 5G dual-carrier aggregation, Bluetooth 5, GPS + GLONASS, USB Type-C
  • 4,520mAh battery with 22.5W fast charging for the regular model and 33W fast charging for the Pro model.

Redmi 10X Series Pricing and Availability

The Redmi 10X series will be available in blue, violet, and gold colour options. While the Redmi 10X sale will commence from June 1st, the Pro model will start sale on June 5th.

Redmi 10X

  • 6GB + 64GB: 1,599 yuan (~$224)
  • 6GB + 128GB: 1,799 yuan (~$252)
  • 8GB + 128GB: 2,099 yuan (~$294)
  • 8GB + 256GB: 2,399 yuan (~$336)

Redmi 10X Pro

  • 8GB + 128GB: 2,399 yuan (~$336)
  • 8GB + 256GB: 2,599 yuan (~$364)

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Huawei may have to stop using its Kirin chips due to US restrictions – MobileSyrup

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Huawei might have to stop building its own Kirin chipsets due to the licensing restrictions put it in place by the U.S. Department of Commerce. The restrictions put in place prevent U.S. software and technology to be implemented in its chips.

And Huawei uses Taiwan Semiconductor Manufacturing Company, a fabrication plant in Arizona, to help assemble its chipsets. Thus, because of the restrictions, TSMC has now stopped taking orders from Huawei, according to the report.

Due to this, Huawei and its sub-brand Honor are now considering working with companies like MediaTek and UNISOC in anticipation of not being to use its own chips. This latest news comes from CNMO and Nikkei 

Additionally, Huawei is already reported to be in talks with the two companies, which Zhao Ming, Honor’s president of business, mentioned in a previous interview.

Huawei already uses MediaTek in some of its mid-range devices; therefore, it’s quite possible that MediaTek might develop the chips for high-range smartphones.

Source: Nikkei, CNMO, Via: Android Police

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Redmi 10X series is official with dual SIM 5G support, Dimensity 800 chipsets and bargain pricing – GSMArena.com news – GSMArena.com

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Xiaomi subsidiary Redmi unveiled its latest phones today with the 10X series. We get a 10X 5G and the 10X Pro as well as the 10X 4G which is a rebranded Redmi Note 9 for the Chinese market. The new 10X 5G and 10X Pro bring dual mode and dual SIM 5G connectivity, AMOLED displays, Dimensity 820 chipsets and highly competitive pricetags.

Upfront both the 10X 5G and its Pro sibling come with 6.57-inch AMOLED displays with FHD+ resolution and waterdrop notches. The 10X 5G has a 16MP selfie shooter while the Pro ups it to 20MP. The panel on both also comes with a 180Hz touch sampling rate and Gorilla Glass 5 protection.

Around the back both phones come with a 48MP main shooter and 8MP ultawide snapper but the Pro adds an 8MP telephoto module with 3x optical zoom and OIS as well as a 5MP macro cam.

Redmi 10X 5G in pink and 10X Pro in green
Redmi 10X 5G in pink and 10X Pro in green

Redmi 10X 5G in pink and 10X Pro in green

Under the hood we have the MediaTek Dimensity 820 chipset with 6/8GB RAM on the 10X 5G and 8GB RAM on the Pro. Storage ranges from 64GB to 256GB. The software front is covered by MIUI 12 on top of Android 10. Both phones come with 4,520mAh batteries with 22.5W fast charging on the 10X 5G and 33W on the 10X Pro. Both come with an IP53 rating and headphone jacks and the Pro also gains NFC.

Redmi 10X series is official with dual SIM 5G support, Dimensity 800 chipsets and bargain pricing

The Redmi 10X series will be offered in blue, pink, gold and white colors. The 10X 5G starts at CNY 1,599 ($224) 6/64GB making it the most affordable 5G phone on the market. There’s also a 6/128GB for CNY 1,799($252) as well as a 8/128GB trim for CNY 2,099 ($294) and 8/256GB model for CNY 2,399 ($336). Official sales begin on June 1.

The 10X Pro will be offered in 8/128GB for CNY 2,229 ($322) and 8/256GB configuration going for CNY 2,599 ($364). It goes on sale starting June 6.

The Redmi 10X 4G already up for sale starting at just CNY 999 ($140) in its 4/128GB trim, there’s also a 6/128GB model for CNY 1,199($168).

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