かわいいですよね、レッサーパンダ、いやアライグマ。あれコレたぬきだっけ。
しっぽがシマシマで目の周りが黒いヤツがアライグマです。
まあ可愛ければどうでもいいっす。
もふもふ可愛いアライグマと思われる動物たちのGIFをまとめました。

以上、（たぶん）アライグマのGIFでした。

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  棒高跳びで巻き起こるハプニングのGIFまとめ

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  イタズラする人ひっかかる人のGIFまとめ（その１）

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   Prepare to maximise your power with our unique 13-week energy coaching
   program. Snatch Grip Shrugs is a little-used variation except
   for possibly Olympic weightlifters. Barbell Shrugs are probably the greatest workouts
   for targeting the higher traps. The higher traps play a crucial position in strengthening and supporting the neck space.
   
   Jeff Cavaliere is a Physical Therapist, Power Coach
   and creator of the ATHLEAN-X Training Packages and ATHLEAN-Rx Dietary
   Supplements. His packages produce "next level" achievements in muscle dimension, energy and efficiency
   for professional athletes and anyone trying to build a muscular athletic
   physique. Over time, as your technique improves and your triceps develop stronger, progressively enhance the weight to
   continue difficult your muscles. To additional enhance
   higher physique strength and agility, integrating bodyweight workouts such as the Diamond Push-Up can show useful.
   The Incline Bench Press, for example, accentuates the higher chest
   and shoulders, complementing the tricep-focused close-grip press.
   They start from the collarbone and stretch down to attach to
   the higher part of your arm bone.
   If attainable, carry out the exercise with a spotter or use safety bars in a
   power rack. This permits for correct activation of the brief head of the biceps.
   Broad grip EZ bar curl is a kind of bicep curl exercise you do with an Ez bar.
   When following this schedule, we might execute it in month A after which transfer on to a month B max effort train schedule.
   Once month B is full, we would work again by way of
   the month A workout routines to test for will increase in strength.
   This means that as an alternative of the variation having a worthwhile carryover to a competition carry or athletic functionality,
   the athlete merely turns into higher at the
   particular variation.
   Altering your grip on the barbell curl shifts the focus to
   the often-neglected forearm extensors, serving to construct both dimension and strength.
   
   The barbell reverse curl targets these smaller extensor muscles and the
   brachialis—a important muscle beneath the biceps that enhances
   overall higher arm thickness and definition. With this variation, keep your
   wrists straight, control the reducing, and avoid momentum.
   Our triceps are the primary muscle group concerned within the close-grip bench press (1).
   
   The muscle covers the rear of our upper arms, and its primary operate is elbow extension (straightening of the arm), which occurs as we press the barbell from the bottom
   (2). As briefly mentioned above, a closer grip on the bar puts the triceps at a mechanical
   benefit, forcing the muscle to provide most of the pressure necessary to maneuver the weight.
   
   As such, the close grip barbell curl is a priceless train for lifters who have already got a stable basis of mass and need to convey up their weak factors.
   Yet, the motion can additionally be useful
   for beginners because it has you press your elbows against your torso as you raise the weight,
   which minimizes cheating and keeps tension on the target muscle tissue.
   
   The proven reality that you’re lifting an Olympic bar implies
   that the close grip barbell curl is an efficient mass-building movement.
   This is as a result of barbells allow you to overload the goal muscle tissue with more resistance
   than some other coaching software. Basically all you’re doing right here is using momentum to cheat the
   burden up. This will increase the danger of damage to the joints concerned and reduces the stimulus positioned on the muscular
   tissues.
   Examine out my other article on alternate options to the bench press that will help activate the higher pecs.
   Using an EZ bar—a shorter bar with a section that zig-zags—provides
   areas to grip that may relieve discomfort in your wrists.
   Its unique form permits you to place your grip more ergonomically.
   You can learn extra about this in our article Does the
   Bench Press Work Your Triceps? This is where most individuals find yourself having a hard time with the train.
   Ideally, your hands must be shoulder-width or just inside shoulder-width aside, permitting
   for optimum muscle engagement without overloading the joints.
   
   The functions of the lats are extension, adduction, and medial rotation of the
   shoulders. However, reverse grip rows are predominantly a shoulder extension exercise.
   The barbell upright row is a compound exercise that targets the muscles of the shoulder and upper back,
    including the deltoids, trapezius, in addition to the rhomboids, and even 
   the biceps. As with the close-grip flat bench pressing, bringing your palms nearer collectively
   (till they’re roughly shoulder-width apart) on the push-up
   will increase elbow extension and extension — shifting the load
   to your triceps. The shut grip bench press shifts the load
   more to your triceps and less to your chest and anterior deltoids.
   
   You need to ensure your arms are sturdy enough to perform the
   transfer safely and accurately.
   This makes the close-grip bench press one of the absolute best lifts for building greater shoulders.
   In reality, it could be even better than the incline bench press and
   overhead press for bulking up our entrance delts.
   
   What’s interesting is that the close-grip bench press challenges your upper chest and shoulders at long muscle lengths—in a completely stretched
   position—which is ideal for stimulating muscle progress.
   That could, speculatively, make it better than the incline
   bench press for bulking up your shoulders and upper chest.
   After all, the incline bench press cuts out the very backside of the range
   of movement on the bench press, failing to give us a lot of a stretch.
   Whereas it’s tempting to load the barbell with heavy weights to speed
   up muscle progress, beginning with heavy bench urgent can result in a breakdown in approach and improve
   the chance of damage.
   And it also locations undue pressure in your shoulders and
   will increase your threat of harm. Your arms won’t proceed rising except you continue challenging them.
   This means you should consciously apply progressive overload into your coaching plan — rising load,
   reps, range of movement (where possible), and so
   forth., when your periods start feeling almost too
   straightforward.
   They may even be uncomfortable, particularly
   when you have tight biceps. If you feel this train more in your arms than your lats, you may be better off utilizing
   a impartial or overhand grip. These muscles act like
   a weightlifting belt to assist your lumbar spine as you lean ahead to carry out your rows.
   Purposefully partaking your core, a maneuver known as bracing, makes reverse grip
   rows a a lot safer train. Known as the biceps for brief, this muscle is located on the entrance of your
   higher arm and is liable for the flexion of the elbow joint.
   The reverse or underhand grip puts the biceps in a very favorable position. As such, you might
   discover you'll be able to lift heavier weights or do extra reps than with overhand rows.
   
   Examine it out for extra exercises to incorporate in your bench press
   programming. I advocate performing it as both the first or second exercise in your arm regime.
   Respiration properly is a vital part of efficient weight lifting.
   
   For beginners, it's necessary to begin out with lighter weights and focus on mastering the essential movement.
   One modification is to perform the train with dumbbells as an alternative of a barbell.
   This allows for a larger range of movement and helps improve stability
   and management. You can nonetheless load this up heavy, but it’s not going to be the same as your one rep max on a
   traditional bench press. This will permit you to grasp the shape and position with your elbows
   closer to your physique, so you don’t have any shoulder ache.
   
   You may have to regulate your bench-pressing form to
   go nicely with your anatomy; here’s how.
   And if that still doesn’t work, a better option may be to ditch the barbell and
   go for dumbbells as an alternative. The overhand grip pull-up
   is probably considered one of the finest compound workouts
   for the higher physique. There isn't any better or worse grip for
   the barbell bench press, it simply is determined by your targets.
   
   Altering your grip on barbell bench press will allow you to hone in on completely different muscular
   tissues and work on weak areas or muscle imbalances.
   The main benefit of training the chest from different angles
   is best total muscle growth, avoiding overuse accidents, and giving you more selection in your training.
   
   
   It's unique formula combines creatine, amino acids, nutritional vitamins, and
   essential vitamins to gasoline muscle restore, replenish glycogen shops,
   and enhance strength. Excellent for athletes seeking to
   optimize restoration and general performance. Overall, a multi-grip barbell brings worth and variety in terms of barbell-related
   workout routines. The function of a multi-grip barbell is to provide you
   with an opportunity to place your palms in a neutral position. Rule of thumb –
   if you’re spending $200+ on a multi-grip barbell, look for a Lifetime Guarantee.
   Geometry-wise, it’s just about the same bar, with the shut grip being angled and center and outer straight.
   The build and finishes usually are not as fine as Rogue, but it
   prices a lot less.
   The shut grip bench press is an effective barbell train that may
   add some further fatigue and depth for these looking to grow the muscle area.
   What we’re seeing right here is that as you convey your grip in narrower, the second arm between your arms and your sternum shrinks,
   reducing the demands on the larger "squeezing" muscular tissues of your chest.
   This makes it a poorer variation for gaining overall
   pec dimension and power. However we also see that using a narrower grip means lowering the barbell decrease down on your torso, which will increase the
   second arms on your shoulders and upper chest (which attaches to your collarbone).
   To do the close-grip bench press, arrange for a daily bench press—feet planted firmly, a strong arch, shoulder blades down and
   back—but grip the barbell with a narrow grip. After doing some warm-up sets with a lighter weight, your physique will intuitively discover proper leverage.
   
   
   To execute it, the starting position of your dumbbells must be nearer than shoulder width.
   This exercise is performed with lower reps to achieve extra power or with greater reps for more muscle growth.
   You would be hard pressed to find a lifter with a
   bench press that is worth a shit that has small triceps.
   
   Get able to tone and strengthen your biceps with the Barbell Seated
   Close-grip Concentration Curl. This train targets your muscle tissue in a targeted and efficient way,
   delivering most outcomes. You can arrange the same for this exercise using a better grip, however you will get the extra benefit of the smith
   machine appearing as a built-in spotter. Since the smith machine
   bar path is fixed, you could have to work within the range it permits.
   
   Here's a have a glance at 3 bench press variations to incorporate
   in whichever split you're following.
   So, in case you are looking to build a big chest, you must also include regular bench presses in your routine.
   The close grip bench press can be used as an adjunct that can better transfer to a jerk when in comparison with a large
   grip bench press because of its focus on elbow extension and tricep strength.
   For crossfitters, it'll switch to not only the clean and jerk but additionally handstand and different pressing movements common to crossfit training.
   The close-grip bench press is mainly used for gaining power, nevertheless it
   can also be quite good for building muscle mass.
   It uses a deeper range of movement than the incline bench press,
   which ought to, in principle, make it higher for building the front delts and higher
   chest. It’s not best for building greater triceps, although, since it doesn’t problem the long heads.
   If your objective is to construct bigger triceps, the skull crusher is a better accent raise to pair with the
   standard bench press (although it might not switch quite
   as properly to 1-rep max strength).
   Though the close grip dumbbell press is most actually a
   chest train, it places your arms via a broad range of motions, which also makes it
   an excellent triceps exercise. Just like slim grip barbell bench presses are very helpful for constructing
   your triceps, so are shut grip dumbbell presses. In addition, the shut grip bench press may not
   be as effective at focusing on the chest muscular tissues as different variations.
   
   Though the extensive grip bench press is a coveted carry by gym goers and competitive athletes alike, the close-grip bench press is also an excellent
   power and muscle builder. Nonetheless, it does come with an necessary limitation that
   may be more significant to some lifters and not as necessary to others.
   No worries.The dumbbell close grip bench press is the variation for you!
   Load up two dumbbells with palms dealing with towards each other and proceed to
   decrease them to the underside of your chest.Pause
   for one second earlier than powering the weights again up.
   The narrow grip locations most of the workload on the triceps for maximum muscle growth.
   
   The second widespread mistake with the movement is trying to lift too much
   weight. Typically, trainees carry the identical load as they do for the classic bench press
   and should shorten their vary of motion to compensate.
   We advocate starting with 50 to 60 p.c of your bench press working weight and specializing in proper technique.
   
   The muscle’s major function is to stabilize the shoulder joint, and the anterior
   deltoid head assists the chest and triceps with pressing the weight.
   
   Whereas a close-grip press puts much less pressure in your
   shoulders, it’s still possible to injure them.
   Using correct close-grip bench press strategies,
   like a slow and regular descent, may help prevent injuries.
   Good grip power is necessary to carry out the close-grip bench press correctly,
   as you can’t depend on your shoulder power as much.
   
   
   Anecdotally, I’ve always discovered that my bench press and
   barbell shoulder press improve really well with extra consistent heavy close-grip bench pressing.
   The capacity to bias the tris with the close-grip bench press has a great performance carryover
   to these workouts. Lockie et al. really helpful close grip bench press to be
   utilized by athletes who require explosive higher body pressure whereas maintaining
   the elbows near the physique. Performing a close-grip bench press is
   an efficient way to add variety to the upper body and push muscle tissue.
   Athletes using close push actions as in soccer, basketball, or rugby
   particularly profit from this kind of sports-specific exercise.
   
   These issues are both really refined variations by way of the load that can be lifted, and most people
   find that they will close-grip within 90% of their regular bench grip.
   
   
   While Triceps Pushdowns require a cable machine and may be considerably replicated with
   resistance bands at home, they’re not the best answer to see severe ends
   in your triceps. Developing a strong mind-to-muscle steadiness can drastically enhance the effectivity
   of your workouts. Hold in mind that the steeper the angle is, the more your deltoids will get activated.
   You may additionally notice that you are slightly weaker when working out in an inclined place than you might be
   when understanding on a flat bench. Whether you're a newbie or superior health enthusiast,
   this exercise could be tailored to go properly with all fitness levels.
   
   Now, let's transfer on to discussing the right method and form for maximum outcomes.
   Whether Or Not you are a beginner or an advanced fitness fanatic, this train could be modified to fit your level.
   
   If you might be keen to be a extra adventurous lifter, there are
   a quantity of variations of the wide-grip barbell
   curl you would possibly like. Our next possibility can be to include front squats as an adjunct
   exercise. We can use the entrance squat throughout
   both max or dynamic effort decrease coaching days. Most
   often, we would execute the front squats for 3-5 sets
   of 5-8 or 8-10 repetitions, relying on the needs of the athlete being
   trained. Whether used to increase lower body anterior
   energy or muscle mass, front squats are a stable accessory exercise alternative.
   
   
   
   References:
   
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   The root cause might be fairly complex—for occasion, your glute is most likely not
   activating properly on that aspect and causing you to pull extra with your
   decrease again. And it’s necessary to deal with your pain as well as why it’s
   cropping up, according to Wentz. Whereas doing a deadlift, some lifters can get caught at completely different points.
   For some, it might be halfway or on the lower half, while others have issues with the top half, which
   is when they lock out. Block pulls can help practice this part of the movement, and powerlifters use them
   as an adjunct exercise for this very reason.
   This is as a result of the movement requires you
   to maintain your spine in an upright place whereas maintaining control of the burden. As you decrease the barbell, your core
   muscles must work to stabilize your body and maintain proper kind.
   
   By doing this frequently, you'll have the ability to enhance your posture and stability over time.
   The Romanian deadlift variation focuses on hip hinge motion, with
   much less emphasis on bending the knees than other deadlift variations.
   In the RDL, the lifter starts with the barbell at hip
   peak and maintains a slight knee bend all through the movement.
   Keeping the again straight, the lifter then hinges at the hips,
   reducing the barbell towards the ground while sustaining
   rigidity within the hamstrings and glutes. The
   sumo deadlift variation entails a wider stance, with the toes placed exterior shoulder-width
   and the palms gripping the barbell inside the legs.
   
   
   Additionally, it can be used as a device to increase hip mobility when accomplished with proper
   type. When carried out correctly, this exercise can lead to
   improved performance in different lifts such as squats or deadlifts whereas additionally helping to scale back danger of damage due
   to its low impact nature. In The End, the stiff leg deadlift is an effective exercise for
   those trying to enhance power and size in their decrease body.
   If you’re looking to construct energy, increase your power and tone your muscles then the stiff leg deadlift is an important exercise.
   
   The deadlift is way from a single exercise, and a
   number of variations permit you to goal particular advantages.
   
   Deadlifts may be carried out using a big selection of training tools, with the barbell
   being the most common possibility. Ideal for intermediate to advanced lifters who have developed a great base
   of power and possess the mandatory mobility and technique to perform the raise safely.
   The resistance bands improve pressure as you raise the load, making it tougher on the top of the motion. Hold a
   dumbbell in each hand, hinge on the hips, and raise one leg
   behind you as you lower the weights towards the bottom. This variation enhances stability and stability while focusing on the hamstrings and glutes.
   
   
   The deadlift is a fundamental train that targets numerous muscle teams, including the
   hamstrings, glutes, decrease again, and core.
   The Romanian deadlift (RDL) presents a novel twist, emphasizing
   hamstring and glute development while reducing stress on the lower back.
   Deficit deadlifts can work the glutes even higher than conventional deadlifts.
   
   Improved mechanics, technique, conditioning and a relatively safer workout are also benefits
   supplied by the landmine deadlift. Listen to your body and get checked out
   by a healthcare skilled if you assume you could be injured.
   
   It isn’t value pushing through when experiencing new pain as you could make things worse
   and extend recovery time.
   The Romanian deadlift (RDL) targets the hips,
   hamstrings, and low again as a pure hinge train. It’s a fantastic learning device for the deadlift as a result of the setup and barbell place are the same.
   It offers publicity to similar abilities and
   calls for with out the complexity and stress of squatting down to the ground.
   "When you do other lifting workout routines, like a bench press, for example, you’re not doing anything you would possibly really do in actual life. When are you ever going to have the necessity to lay in your back and push something in the air? The deadlift develops the muscular tissues you have to truly carry something, like a bucket of water, these heavy grocery bags or your neighbour’s eating room table." – 
   Michelle Kennedy Hogan, creator.
   Resistance training also hastens resting metabolism, as the more muscle mass you acquire,
   the extra energy you burn. Listening to your physique and adjusting your deadlift frequency primarily based on how you feel and perform is important to
   attaining optimum outcomes while minimizing the risk
   of harm or burnout. It Is important to prioritize proper recovery strategies,
   similar to adequate sleep, vitamin, and energetic relaxation,
   to support your deadlift coaching and overall fitness journey.
   Determining the optimal frequency for deadlifting depends on varied components, together with
   your training experience, recovery capability, and total fitness goals.
   Generally, deadlifts are a demanding exercise that locations important stress on the central nervous system and musculature, requiring sufficient
   restoration between sessions.
   
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