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![]() Take the same superset approach for 4A and 4B to shock your legs into growing bigger and stronger. After resting, do moves 3A and 3B as a superset: so 10 reps of the seated hamstring curl, rest for 30 seconds, 10 reps of the seated leg extension, rest for 60 seconds, then repeat that sequence a total of four times. Do exercise 1, sticking to the sets, reps and rest shown, then do all reps of exercise 2. This six-move session is made up of two straight sets and two supersets. The second superset – two compound exercises done with very little rest in between – is all about hitting as many muscles as possible and ramping up your heart rate for a brutal finish to the workout.įollow the sets, reps and rest instructions below to the letter for a terrific leg workout. Pairing moves that work opposing muscles like this is called an antagonistic superset and allows you to work with little rest while giving one set of muscles a break, increasing the cardio benefits of the session. ![]() In the first you complete a pair of isolation moves, the first hitting your hamstrings and the second your quads. The two supersets in this leg workout bring different benefits to the table. The workout is made up of two straight sets followed by two supersets, where you do the leg exercises back to back with hardly any rest. It focuses on the quads, hamstrings, glutes and core to help you build useful muscle mass in your lower body. They also get the heart pumping and burn boatloads of calories, increasing your cardiovascular fitness as well as your strength.įor your next leg day workout try this six-move workout. However, the leg day workout is an essential part of any good gym routine. Compound exercises like squats, lunges and deadlifts are the key moves for building the functional strength that’s fit to excel in the gym, when playing sports and in everyday life. Not only is a leg workout itself one of the toughest you’ll tackle in any given week, but the days afterwards tend to be a struggle as well, as you stagger around in the grip of DOMS. So, to activate your glutes, try the single-leg hip lift.Leg day is approached with trepidation by many gym-goers and with good reason. Inability of activating the glutes can result in low back pain (low back muscles compensating), hamstring strains (overacting hamstrings), hip pain (resulting from hamstring-dominant hip extension) and knee pain (poor glute medius strength). The problem is that these muscles aren't designed to be prime movers-they're designed to support the action of the glutes. Think of hip extension as the downward action of pedaling. When your glutes aren't functioning properly, other muscles (hamstrings and lumbar extensors) are called in to do the job of the glutes, mainly hip extension. The reason for needing to activate your glutes is simple-as a population, we spend way too much time sitting, and as a result, what happens is what noted spinal researcher Stuart McGill terms gluteal amnesia-your glute muscles can "go to sleep" and not function properly. While these muscles certainly play an important role, the many muscles of the hip also deserve attention, and the weight room is the perfect place to keep them functioning properly.īefore discussing different strength and mobility exercises, we should first look at activation exercises for your Gluteus Maximus (referred to as the glutes) muscles. When discussing muscles involved in the pedaling motion of cycling, most people think of quadriceps and hamstrings. ![]() ![]() ![]() Submit your podcast using your RSS Feed URL Once you have your new Apple ID, use it to log into Apple Podcasts Connect.Ĥ. Once you create an Apple ID, you will be guided through authentication and ready to log in. This categorizes the Apple ID as an iTunes Store account. The Apple ID will need to be one that is used to sign in to purchase items at the iTunes Store, App Store, Apple Books, or Apple Music. This way, multiple people from your team can manage the account without having access to your personal account. ![]() We recommend creating a new Apple ID for your podcast, especially if you’re submitting a podcast on behalf of your company. Create an Apple ID and an iTunes Store Account To distribute your podcast on Apple Podcasts (formerly iTunes), you’ll first want to copy your RSS feed URL from Wistia, you can find the link to your RSS feed under the “Distribute” tab in your Podcast Settings.Ģ. Or, you can follow the instructions here! Here, you’ll be able to see a step-by-step guide that walks you through how to submit your podcast to Apple. ![]() In the Distribute tab of your Podcast Settings, click Connect under Apple Podcasts. However, in Apple Podcasts, the notes will not be visible unless you are subscribed to the show and the episode is playing in the mobile app. For example, in Spotify, the episode “Notes” field will populate under “Episode Description” on the episode page there. Everything gets translated differently by each app, as they all have the freedom to interpret the RSS feed however they’d like. The podcast experience can greatly vary across different applications and platforms. ![]() ![]() ![]() It must be noted, however, that the secret token is specific to each SSH session, and is generated prior to client authentication. Even if another machine captures the publically shared data, it won’t be able to calculate the key because the key exchange algorithm is not known. Instead, the two computers share public pieces of data and then manipulate it to independently calculate the secret key. What makes this algorithm particularly secure is the fact that the key is never transmitted between the client and the host. The process of creating a symmetric key is carried out by a key exchange algorithm. Both the client and the server derive the secret key using an agreed method, and the resultant key is never disclosed to any third party. Symmetric keys are used to encrypt the entire communication during an SSH session. There is usually only one key that is used, or sometimes a pair of keys, where one key can easily be calculated using the other key. Symmetrical encryption is often called shared key or shared secret encryption. Effectively, anyone possessing the key can decrypt the message being transferred. Symmetric encryption is a form of encryption where a secret key is used for both encryption and decryption of a message by both the client and the host. There are three different encryption technologies used by SSH: Host refers to the remote server you are trying to access, while the client is the computer you are using to access the host. The significant advantage offered by SSH over its predecessors is the use of encryption to ensure a secure transfer of information between the host and the client. Understanding Different Encryption Techniques If you want to learn about some more SSH commands, find them out here. If your password is correct, you will be greeted with a remote terminal window. Once you’re done typing, hit enter once again. When you type it in, nothing will appear on the screen, but your password is, in fact being transmitted. ![]() When you hit enter, you will be prompted to enter the password for the requested account. refers to the computer you want to access. The SSH command consists of 3 distinct parts: ssh SSH key command instructs your system that you want to open an encrypted Secure Shell Connection. The most popular SSH client is PuTTY, which you can learn more about here.įor Mac and Linux users, head over to your terminal program and then follow the procedure below: If you use Windows, you will need to utilize an SSH client to open SSH connections. If you’re using Linux or Mac, then using SSH is very simple. You can execute shell commands in the same manner as you would if you were physically operating the remote computer. Windows users can take advantage of SSH clients like Putty. Any Linux or macOS user can SSH into their remote server directly from the terminal window. The example below shows a typical SSH prompt. It provides a mechanism for authenticating a remote user, transferring inputs from the client to the host, and relaying the output back to the client. SSH service was created as a secure replacement for the unencrypted Telnet and uses cryptographic techniques to ensure that all communication to and from the remote server happens in an encrypted manner. SSH, or Secure Shell Protocol, is a remote administration protocol that allows users to access, control, and modify their remote servers over the internet. How Does SSH Work With These Encryption Techniques.Understanding Different Encryption Techniques. ![]() ![]() ![]() ![]() You may also may send a check to Omicron Delta Kappa, National Headquarters, 224 McLaughlin Street, Lexington, VA 24450. To make a gift online, please click here. Individuals who make a gift of $10 or more on an annual basis will receive The Circle in print for one year. Information regarding the results of the 2019 magazine readership survey may be found here. The Circle will always be free to access online. If you have provided OΔK with an updated email address, we will automatically alert you via email when new issues are available. ![]() We encourage you to submit both news about your circle and personal updates. We also offer ear candling, ionic foot baths, and an expanding list of classes and workshops on such varied topics as Reiki, Spiritual Mentorship, crystal healing, rebirthing, sound meditation, women’s spirituality, holistic health and nutrition, and much, much more.Omicron Delta Kappa publishes The Circle, OΔK’s magazine, two to three times a year. The Circle also offers a wide variety of services including energy healing work, Reiki, sound therapy and aromatherapy. On our shelves you will find gift items, oils and an organic bath & body product line. In addition to an ever-growing inventory of gifts, jewelry, spiritual supplies, you’ll find art and original works from local and national artisans throughout our place. Come by expand your horizons to new levels of consciousness and connectedness. Located at 6206 Summer Avenue, in Memphis, Tennessee, The Circle welcomes you into its protective boundaries to explore your spirituality, focus on your physical and emotional well-being. The Circle fosters the development of a spiritual community. This true Spiritual Emporium seeks to serve the community by offering supplies and services to seekers on many different spiritual paths. The Circle is run by its founder Licensed Massage Therapist, Energy Worker, Counselor and Teacher Norma De Jesus. Dave Chief (1930 – 2005), Oglala Lakota -Ĭomplimentary Hot Tea & Water for Customers The Sacred Circle is designed to create unity. When in the Circle, no one is in front of you. Be kind and considerate to others, and be well! If you are in need of support contact us! Take care of yourself and your loved ones. Feel free to call, text or email us for any questions and assistance. Check our online calendar or social media pages (Facebook, Instagram and Twitter, and our email newsletter) for upcoming updates, details and links to access. The Tarot Readings are now available online. We are still happy to ship our merchandise to you as well! We are also back offering in-person Psychic Medium readings. We are also offering free online group meditations, the ongoing events and classes online. We are back offering our services in person and remotely such as Reiki Healing, mentoring sessions, sound healing, breath work etc. Also we are updating our services as well. In our local store we have expanded the apothecary and merchandise considerably to suit the current needs. We are updating that continuously to include as much of the herbs and items that may be needed and useful at this time. We are continuing to offer curbside and pick up service. Masks are no longer required to enter or be inside our store. We are opening now Thursdays-Sundays 1PM-5PM. We will continue to support our community through this challenging time in all the ways that may be needed and we possibly can. We are still opening and operating! We are complying with the new regulations by changing some of our protocols and added some steps for safety. We’ve celebrated 9 amazing years of service in Memphis!! Much love to you all! Update: In response to the current health challenge across the globe and within our community we have taken some steps to ensure your safety and ours. Thank you! Thank you for all the blessings, love and support we have received throughout the years. We love our location and look forward to seeing you all!! Look out for our newsletter in your inbox and keep in touch on our Facebook page for updates of our events regularly and our calendar here. Not outdoors! For sessions including Reiki can be scheduled 7 days a week and Psychic Tarot readings now every Sunday 1:00 PM-5:00 PM. Our store opens now Thursdays thru Sundays as follows: Thursday-Fridays 1:00 PM-5:00 PM Saturdays-Sundays 1:00 PM -5:00 pm Masks are required to enter, be inside our center and/or our store. View Page Important Announcement & New Hours Update! Our online store is temporarily closed for updates. ![]() ![]() ![]() The multi-flow air system uses electronic sensors to check for temperature changes and turn the compressor on or off in response. Keep track of your fridge's performance easily with up-front electronic temperature controls and a digital temperature display. If you're looking for a model that doesn't have a ton of bel ls and whistles, you might prefer this GE model. GE GDE25EYKFS - 24.8 cu ft - $2,098 MSRPĪvailable in stainless steel only at $2,098, the GE GDE25EYKFSis an Energy Star rated model with a factory-installed icemaker. Learn more about buying a new fridge with our video!ġ. (And for more info on choosing a new refrigerator, check out our refrigerator buying guide!) They are numbered for your convenience but listed in no particular order. Models on our list happen to be under $2,200 MSRP and are Energy Star rated! Let's take a look at these five great models. We've collected the best and biggest models available today from a variety of brands to help you find the perfect model for your needs. If you have a lot of mouths to feed, you're probably looking for the largest bottom freezer refrigerator you can find - and we're here to help! Bottom freezers are also a great option for narrower spaces since there are many options that are 33" wide, while many side by side and French door refrigerators are 36" wide. The bottom freezer refrigerator is a welcome relief from bending over to access the fresh food section and carefully maintaining piles of frozen items in a top freezer refrigerator. ![]() ![]() ![]() Need to process a photo or draw a design for your channel on YouTube? You should turn to the "Graphic Editors" section. Besides, there are some programs, for example PDF-XChange Editor, which allows working with documents of PDF format frequently encountered on the Internet. Office software allows to create a small presentation, open and edit a document of any type, and make a table with the necessary information. This type of software should be on every user's computer. This software allows you to increase the performance of your PC and free up a few gigabytes of free hard disk space.Ī separate large category is office software. There you will be able to download programs for your PC, which can perform a competent system cleaning from junk, fix Windows Registry errors and adjust the autorun applications. Pay attention to the rubric "Programs for optimizing your PC". The first thing you should pay attention to are the essential programs (WinRAR, Chrome, uTorrent) and others. The world of computer programs is quite diverse, so you can run your eyes from them. Besides in section "Articles" each user can find special batches of software, instructions and useful information about computers, programs and hardware. On this page you will find the top 100 most popular programs which are downloaded from our resource. If you are new to software and have never been into computer programs before, check out our TOP 100 SOFTWARE page. You no longer need to search for programs on different resources, everything can be downloaded directly from us! We offer more than 30 categories with a variety of programs that cover all corners of your computer. What is the feature of our site and what we can offer you? Our site provides direct links to download the files or torrent-unloads absolutely free! Activation tools (crack, key or hack) are attached to all programs, so you can use a lot of paid software absolutely free! All programs added to the site are in the public domain, our site has collected them in one place for the convenience of all visitors!ĭatabase of programs on our site is constantly updated, so our regular visitors in time to get fresh updates of software. Welcome to ! Our site allows every visitor to download software for Windows.
![]() ![]() Average sea level pressure is 1013.25 millibars (29.92 inches of mercury, 760 millimeters of mercury).Īlthough shown here as "windspeed" this calculator could just as well be used to convert "boatspeed." For more information about wind and wind scales go here.įor more information about time ( UTC, GMT, Z ) go here. ![]() Humidity is the ratio of the actual moisture content of the air at a specific temperature to the maximum amount that the air could hold at that temperature.īarometers measure air pressure in "millibars" (mb), "inches of mercury" (in) or "millimeters of mercury" (mm). total air temperature, TAT (kelvins or degrees Rankine) Mach number ratio of specific heats, approx 1.400 for dry air. To convert Celsius to Fahrenheit you will have to multiply by 9, divide by 5, and then add 32 (C x 9 / 5 + 32). Relative Humidity Calculator Temperature = Note: air temperature must be greater than 80 ☏ ( 27 ☌ ) and relative humidity must be higher than 40 percent. Heat Index is the temperature that it "feels like" based on actual temperature and humidity. For more information about wind chill go here. The "new" wind chill reflects the 2000-2001 National Weather Service update to the original ("old") 1945 index. Enter value, select unit and click on calculate. ![]() Concept of Air Velocity can be used in air conditioning, heating and ventilating work. Volume flow is usually measured in Cubic Feet per Minute (CFM). Wind Chill is the temperature that it "feels like" based on actual temperature and wind speed. By multiplying air velocity by the cross section area of a duct, you can determine the air volume flowing past a point in the duct per unit of time. Wind Chill Calculator Air Temperature (☏) = Wind Speed (MPH) = For more information about temperature go here. ![]() ![]() ![]() It’s made from vanilla, cherry vodka, grenadine, cranberry juice, or pineapple. These indulging Cherry Cheesecake shots are mysteriously similar to the dessert cherry cheesecake itself. You can top off more alcohol bases like Absinthe and hot sauce to make it more exciting. This intense shooter is a mixture of vodka or rum as your alcohol base, liquid ice energy drink, and hot sauce (only if you like). One of the popular shots is the Chuck Norris shots. The ‘Bomb’ is made by dropping a shot glass of Jägermeister in a larger glass half-filled with Red Bull.īut be careful to drop the shot glass not too high because it could break the half-filled glass. Jägerbomb shot consists of two distinct flavor ingredients- Jägermeister shot and Red Bull energy drink. Take a sip of the lime wedge after a double shot. Make sure to shake it with ice and strain to remove any ice. Some people like to use sweetened lime juice or lemon drop to balance the tanginess. Some people add some peach schnapps for other variations. It is made of vodka, triple sec, and lime or orange liqueur. The most iconic vodka shot is the Kamikaze shooter. This bitter yet delicious shot is a crowd pleaser that will make you yearn for more. The shot consists of Jägermeister, peppermint schnapps and cinnamon schnapps, and overproof rum. ![]() Some people said that this shot’s supremacy is similar to actual cocaine based on the effects. But don’t get us wrong, it doesn’t have cocaine. Liquid cocaine shots have an addictive taste buds impression. By any chance you don’t like tabasco, you can leave it as an option. The Tobasco heat notes prevent the raspberry from being too sugary. The sweetness of the raspberry syrup balances the sting of vodka. With raspberry syrup, vodka, and tabasco, this drink can be a shot of startling twists. This Mad Dog shot can be mad by name, but you will be thrilled when you try it. The shot is made of a tropical melon fruit flavor together with vodka, Melon liqueur, and orange juice or pineapple. And it can be one of the tastiest shots you will find because of its fruity flavor. Melon BallĪ melon ball is a no-hassle vodka shooter. On the contrary, it has a unique intensifying bite that you will remember. It’s not a literal mind eraser when you drink it. This shot has three simple ingredients: coffee liqueur or Kahlúa, vodka, club soda, or lemon-lime soda. The mind eraser shot is a coffee-flavored cocktail. ![]() ![]() ![]() Locale The locale to use for number and date formatting. " unix" for linefeed, " mac" forĬarriage return " windows" for carriage return plus linefeed. Sheet that was active when the file was saved) is used.Įol End Of Line convention how lines are terminated. OPTIONS FOR THE CONFIGURABLE TEXT (*.txt) EXPORTER sheet Name of the workbook sheet to operate on. Size of " fit" reduces the size of the paper to the size of the graph. ![]() If an individual graph is specified through the object option, then a paper Valid values include " A4" for ISO A4 and " na_letter_8.5x11in" for US ![]() If this option is given any sheet option is Object Name of the sheet object to print. Sheet that was active when the file was saved) is used. If this option is not given the active sheet (i. OPTIONS FOR THE PORTABLE DOCUMENT FORMAT (*.pdf) EXPORTER sheet Name of the workbook sheet to operate on. LPSolve ⟨ ⟩ Mixed Integer Linear Programming LIST OF OTHER EXPORTER IDS Gnumeric_Excel:excel_biff7 ODF/OpenOffice with foreign elements (*.ods) LIST OF IMPORTANT EXPORTER IDS Gnumeric_OpenCalc:odf MPS_%28format%29⟩ Linear programming and mixed integer programming file format MPS (Mathematical Programming System) format ⟨ LIST OF OTHER IMPORTER IDS Gnumeric_QPro:qpro LIST OF IMPORTANT IMPORTER IDS Gnumeric_stf:stf_csvtabĬomma or tab separated values (CSV/TSV) (*.csv) Microsoft Excel (tm) 2007 ("Office Open XML", OOXML ⟨ MultiPlan ⟨ ⟩ Symbolic Link (SYLK) ⟨ en./wiki/SYmbolic_LinK_%28SYLK%29⟩ (*.slk) The following IDs can be can be used both for import (reading) and export (writing).Įxporter, this is ODF/OpenOffice without foreign elements (*.ods). The output filename is treated as a template in which sheet number is substitutedįor %n and/or sheet name is substituted for %s. The merge will be aborted if there are nameĮxport a file for each sheet if the exporter only supports one sheet at a time. Names in the scope of individual workbooks will end up in the Sheet size will expand to the largest inĪll the workbooks. Merge a collection of workbooks into one. Specify an encoding for imported content. The right format does not follow from the input file name. Specify which importer to use see below for a list. List the available importers (file formats that can be read). The parameter names and values allowedĪre specific to the exporter and are documented below. ![]() Parameter= value pairs, separated by spaces. Specify parameters for the chosen exporter. The right format does not follow from the output file name. Specify which exporter to use see below for a list. List the available exporters (file formats that can be written). Recalculate all cells before writing the result. Starting with a single dash (`-') and longer options starting with two dashes (`-'). This program follows the usual GNU command line syntax, with single letter options The special URIs fd://0 andįd://1 can be used for standard input and standard output respectively. Ssconvert accepts either file names or URIs as infile outfile. It is a companion utility to Gnumeric, the powerful spreadsheet DESCRIPTION ssconvert is a command line utility to convert spreadsheet files between various SYNOPSIS ssconvert infile outfile ssconvert -merge-to outfile infile1 infile2. Ssconvert - a command line spreadsheet format converter ![]() |
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