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For any martial arts related questions, including, but not limited to Shotokan Karate, go to my website at www.PaulGaleNetwork****
Here's a video of me performing some different basic moves in Shotokan Karate.
1) Stepping forward Face Punch, Reverse Stomach Punch, Stomach Punch.
2) Stepping forward Reverse Stomach Punch, Face Punch, Reverse Stomach Punch.
3) Stepping back Rising Block, Downward Block, Reverse Punch.
4) Stepping forward Outside to Inside Block, Shifting Elbow Strike, Backhand, Reverse Punch.
5) Stepping Forward Inside to Outside Block, Face Punch, Front Snap Kick.
6) Stepping Back Knife Hand Block, Front Snap Kick with Front Leg, Spear Hand Strike.
7) Stepping Forward Front Snap Kick, Roundhouse Kick, Reverse Punch.
8) Stepping Forward Front Snap Kick, Side Thrust Kick, Reverse Punch.
9) Side Stepping Side Snap Kick, Leg Switch into Side Thrust Kick.
10) Stepping Forward Roundhouse Kick, Turning into Spinning Back Thrust Kick.
11) Using only a Reverse Punch, Follow the Pen, 12 Times, Without Touching it.
Hip Flexor Stretch - part of the women's fitness video series by GeoBeats.
Hi, my name is Michelle and I'm here at Apex Wellness gym. And I'm going to show you a stretch for your Hip Flexor. This is really great for those of you who have had to sit on the desk all day. You're going to put your leg up on a stair or a bench, bend forward into that front leg and then lean back slightly. This will give you a lot of length on your (unclear) hip joint. Do this 3 times everyday and hold it for about 30 seconds.
How to Do Lunges - part of the women's fitness video series by GeoBeats.
Hi guys, my name is Jasmine Parr from Austin Fit and Fearless, and today I'm going to be showing you guys how to develop the lower body. The next exercise I want to take you guys through is called the Lunge. The Lunge is basically we want to take a comfortable walk out in front of us, into a kneeling position. We're going to make sure our opposite leg is close to the ground, but not directly touching the ground. Then our front leg is perpendicular to the ground. And make sure our knee cap is not forward over our toe. Then you want to take a step back up pushing through your back leg up, and then you can change the legs. The Lunge is very versatile, because you can go multiple directions, side to side, or you can go back. It can be done walking, or it can be done standing in place.
How to Do Yoga Extended Leg Stretch Pose - part of the women's fitness video series by GeoBeats.
Hi, I'm Brenna, this is Heather, we're here at Bend Yoga Studio and we're going to demonstrate Padangusthasana or Extended Leg Stretch. Standing at the back of your mat and please step your left foot forward 3 feet. At this point you should be firmly grounded into your feet and see and feel that both of your hips are facing out into the front of your mat. And then from here she'll place her palms together behind her back in a reverse prayer position squeezing the shoulder blades together. On her next inhalation lift up through the heart and extend through the crown of the head, and as you exhale forward bend over your front leg or simultaneously squeezing your shoulder blades together. Lengthen through the back of your neck, and stay here for another 3 to 5 breaths.
Tai Chi: Overview - part of the women's fitness video series by GeoBeats.
Hello, my name is Tiffany Chen. I am an instructor at William C.C. Chen Tai Chi Chuan, in New York, New York. As we begin, we start with the heels together and the toes pointing out so that the feet are in the V position. Arms are relaxed by your side and now relax at the knees, step out with the left and turn out the heels slightly so the foot is parallel with the wall.
Shift into the left leg and now turn in the right foot on the heel so the feet are parallel to each other. Now you want to double weight, relax, exhale, and let the weight of your body fall into the balls of your feet. And now energize from the base up into the arms, and all the way through into the fingertips inhaling.
And now relaxing, exhaling, now that we will shrink back the shoulders. And as you inhale, breathe down into your belly button and energize back up into the fingertips. And now down, relax, and exhale again.
Now all the way you should sink into the balls of the feet. Shift into the left side. And the left side is going to open up the right side on the heel, right palm on top, left underneath, like you are holding a beach ball. Shift into the right leg, step out with the left. Shift into the left leg, let the energy sink down, and turn in.
Left palm up, right palm down. Right foot turns in on the heel. Now turn to the left like you are holding a beach ball on the left side of the body. Palms facing each other. Sink into the left leg. The right heel naturally comes up off the ground. Spin open to the right using a left leg. Now step out with the right leg, shift all the way into the right leg, sink down.
And now as we turn in, the ball shrinks and the left foot turns in on the heel. One, turn to the right. Two, shift the weight back with left palm under the right elbow, relax exhaling. And now inhaling, letting the palms come down to the side of the body, trapping down. Shift the weight forward, relaxing, sinking into the right leg, and turning and pressing. So your palms are touching each other.
One, shift the eight back, bring the elbows back. Collapse into the hips. Shift the weight into the front leg, sink, and then energize and reach out with the fingertips. Shift the weight back into the left leg, relax. Now use a left leg to pull in the right side so the feet are pigeon toed. Shift the weight into the right leg now all the way sinking down so that the energy can spiral up, spinning on the ball of the left foot and extending the right arm with the fingers hooked.
Step put of the left, shift, sink, spin up from the elbow of the left palm and turn in. Now raise the right heel, turn, sink, open up both palms. And now energize and let your elbows roll down. Step in on the heel in the center with the right foot. Step back through the ball over the hands, step back out, shift the weight, sinking down and now shoulder strike. Collapse raise the left heel.
Now sweep across the left foot, raising the right palm and lowering the left to the hip. One turn, drop the right hand, raise the left. Two, turn back, drop the left, now bring the right back over. Step back out to the left foot, shift, sink, brush knee push and turn in on the heel of the right foot.
Raise up the right foot, set aback down, sink into the right leg. And now elbows roll down, step in on the heel of the left foot. One turn, and two turn back. Step out of the left, shift, sink down into the left leg, brush knee and push. So the left hand comes over the thigh of the left leg and the right hand just extends out infront of you.
Now, one, shift the weight back. Two, turn out with the left foot, shift the weight into the left leg now. Take a half step with the right infront of the arch of the left foot so the feet are on a T position. Shift the weight into the right leg and the hands float up to the left shoulder. The right hand in a fist, the left palm opened, and the right foot spins forward the left foot.
Shift the weight into the left leg, sink down, brush over the knee with the palm of left hand and the right hand extends out into a punch. Raise up the right foot, set it down, open up the fist, step back touching the wrist of the right hand with the left. Sink down and then energize down with the fingertips of the right hand.
Come back up. Step out with the left foot towards the floor. Shift, sink into the left leg and bring the right hand to the temple and the left hand extends down infront of you. One, shift the weight back, turn in the left foot so the feet are pigeon toed again and the hands are either side of the head.
Shift the weight into the left leg dropping the right hand into the fist. The left hand comes over to the right shoulder. Step around, turning the fist over. Step through the left foot. Shift until left leg sinking down. And now opening the fist of the right hand and chopping above the left.
Cross over with the right hand, step back with the left. You are going to step forward with the right, shift, sink into the right leg and push. Shift the weight back into the left leg, open up. Your arms turn in the right foot. Now step back with the left foot so the feet are parallel. Drop the hands down and bring them back infront of you with the right hand infront and crossing.
Self-Defense Workout: Withdraw and Push into Crossing Hands - part of the women's fitness video series by GeoBeats.
Hello, my name is Tiffany Chen. I'm from William C.C. Chens' Tai Chi Chuan. I am going to work on withdraw and push into crossing hands.
To begin, please turn to your right. Right leg in front, left behind. 80% of the weight in the front, 20% of the weight in the back. Knees bent, relax, exhale, and just gently let your palms come up in front of you. So we are going to, one, collapse, sink into the front leg and push off the front leg. Shift the weight back into the left leg, sinking in, collapsing. And now we are going to turn in and open up the arms.
The right foot turns in so you are pigeon toed. So turn, opening up the arms. The right foot turns in so you are pigeon toed. And now we step back with the left foot so the feet are parallel to each other. Drop the hands down infront and then they come back up and cross at the wrist with the right palm in front. And this completes the segment.
Tai Chi: Push into Single Whip - part of the women's fitness video series by GeoBeats.
Hello, my name is Tiffany Chen, I am from William C.C. Chen's Tai Chi Chuan. and now we are going to work on Push into Single Whip.
Begin by turning to your right. Right foot in front, left slightly behind. 80% of the weight in the right leg, 20% in the back leg. Put both palms up in front of you. Relax, exhale, sink into your base. Be comfortable with your posture and it is important even though I am using the term push to describe the motion, I don't want you to bend at the wrist. Bending here blocks up the energy flow.You want to feel the energy, come up from the from the base through the body and through the fingertips.
So let's begin. Relax, exhale, sink into the front leg, and push. Just reach out with the fingertips, shift the weight back, relax exhaling, turning in, inhaling, so you are pigeon toed. Shift the weight into the right leg. Let the weight sink all the way down, it spirals down so it could help you spin open to the left extending the right arm. Now step out with the left foot, setting it down gently.
Shift the weight into the left leg, exhaling, sinking, releasing the hip joints and now spinning up from the elbow of the left arm, and now turning in the right foot and the left palm together. And this completes the segment.
Self-Defense Workout: Groin Kick - part of the women's fitness video series by GeoBeats.
We are going to take a look at what is probably the number one strike for self-defense, and that is the groin kick. I do not care how big and tough and strong the man is, he will be affected by a groin kick. So, my student, Nicole, is going to face me now with her hands up in her fighting stance. And she is going to come up with her right leg. Her leg is going to be straight, almost like she is kicking a football, and she is going to hit with her instep right on the pad, which is doubling for my groin because I will not sacrifice my groin for this kick. So, as she comes forward with the kick, she strikes. Come on, Nicole, a little harder that. So, Nicole comes forward, and in with the groin kick.
Obviously, if I were not holding this pad that would be extremely painful. So, the leg does not bend like we did with the push kick. The leg comes straight up into the groin. So again, she comes up and strikes. And for self-defense, she can be in a neutral stance as well. Maybe I am being aggressive. She is starting to feel like she is in danger. She does not want to wait to find out what is going to happen. All of a sudden, her leg shoots up right into the groin. Very very effective kick. It can render your opponent really useless on the ground in a pile of rubble because it is such a powerful kick, and it does not take a lot of skill or advanced training to do it. Anyone can really do a groin kick very effectively.
So one more time as you can see from a neutral stance, she comes forward. Good. Now, if you will face the camera, Nicole, you can do this advancing for fitness or for self-defense. Hands come up. Good. Groin kick with the back leg, one, and with the front leg, two. Good. And moving back. Good. Groin kick – a very, very effective strike in self-defense. For fitness as well. You work your entire lower-body. Your hips. And really, really can be the core of any good self-defense program. The groin kick.
Self-Defense Workout: Push Kick - part of the women's fitness video series by GeoBeats.
We are going to be looking at the push kick. It is a very basic but very effective kick from an outside range. If I am facing Nicole, Nicoles' legs are longer than my arms, obviously, so if I am at a range where I cannot reach her with my arms like this range, she can still reach me with a push kick with that back leg. So she is going to bring her knee up, and she is going to thrust that leg out before bringing her knee back. So, she comes up with that leg, kicks, and back, right back to her fighting stance.
She is hitting me with the ball of her foot, sometimes with the heel. And, it can be done with the front leg or the back leg. The back leg is going to be a bit more powerful. So again, her hands are up, she comes up with that knee, thrusts out, hits. And she is not just using her leg for that, she is using her entire body. It is important that you turn slightly to use your hips where you are really using those legs effectively, using your entire body for the shot. Again, you see Nicoles' knee comes up, she strikes, and back. And her hands are up there. You can also put your back hand slightly out for the kick just to create some distance or you can keep your hands up at that position.
The push kick is very effective for self-defense. It is great for fitness as well. If you do it advancing, it can be a great workout moving down the mat. So, she will throw a push kick with her back leg, step in the front, and then throw a push kick with that other leg. And if you can advance all the way down the mat with that and come back again, it is a great workout for your legs. Great cardio workout as well. The push kick – excellent for self-defense or for fitness.
Tai Chi: Snake Creeps Down - part of the women's fitness video series by GeoBeats.
Hello, my name is Tiffany Chen, I am from William C. C. Chen's Tai Chi Chuan and I am going to work on Snake Creeps Down with you. So turn to the left, left foot in front, right leg behind. We are going to get into the “Single Whip” position, which is the left palm in front. As you will see my right hand, the fingers are hooked and surround the thumb and just extends out from the shoulder and slightly bent at the elbow. We are about eighty-twenty. Eighty in the front leg, twenty in the right leg.
What we are going to do now is shift over more into the left leg and as we do so we are going to reach out with the left hand and turn on the heel of our right foot. Now shift into the right leg, the left wrist shrinks back to the left shoulder. And now with all the weight on the right leg, the right side pulls in the entire left side. So now we are facing forward. Sink into the hips, let the energy drop all the way down and energize down with the fingers of the left hand. And now the right foot turns out the left side and the palm turns out too. Shift. Turn in the right foot, and this completes the posture.