10 ERRORS TO AVOID FOR PERFECT SAGE

Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you the 10 mistakes to avoid.

The famous board. The flagship exercise to gain shape. If you want a wasp waist and buttocks made of reinforced concrete, this is definitely the fitness exercise to incorporate into your sports program.

"It's not about how long you can hold a board, but how long you can hold a board properly." says Rachel Piskin, co-founder of ChaineFitness in Manhattan and former New York City Ballet.

To properly perform your cladding exercise, rest on the palms of your hands and the tips of your feet. Your wrists should be under your shoulders. The ankles, pelvis and shoulders should be aligned and knees and hips tight. The neck should be relaxed and the head in the natural extension of the column. If you realize the board on the forearms, the same rules apply!

Once properly positioned, you just have to remain static until you feel the burn.

Easier said than done ! So here are the 10 mistakes to avoid to succeed perfectly your sheathing.

Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you 10 mistakes to avoid.

The bad positioning of the body to get better

Drop your pelvis to the ground

Do not lower your hips and buttocks too much, this puts pressure on your back which can cause lower back pain. The back should not be arched. If you feel your pelvis collapsing to the ground, tuck your belly and straighten the pelvis in the same alignment as your head and spine.

Raising the pelvis and buttocks

No doubt: exercise is much easier this way! To keep the body straight, engage all your muscles and contract your glutes. You will be more stable and will succeed your board more easily!

Bow the pelvis

It is likely that one side of your body is stronger than the other. Result: you bend to the weakest side. Position your hips evenly off the ground to work evenly on both sides and keep the same pressure on the body.

Bend the knees

This is a common mistake that allows your gluteal muscles to pause but reduces the effectiveness of the board. Straighten your legs to support your hips and keep your spine straight.

Forgetting the head and neck during sheathing

Drop your head and neck

Tilting your head forward may disrupt your vertebral alignment. Look straight ahead and release your neck to relieve tension in the upper back and shoulders.

Raise the head and neck

You do not need to raise your head too much because you will pull on your neck. And hello cervical pain the next day ... To maintain the initial posture, imagine the straight line of the spine.

Do not contract your muscles during sheathing

Forgetting to contract abdominals

There are other exercises that the abdominals to strengthen his abdominal belt. Having a flat stomach with sheathing is possible as long as you contract your abs. Tighten the belly muscles to support the spine and turn the fat into a sexy definition.

Do not contract the gluteal muscles

Most of the time, we forget that the board also works the buttocks. Remember to contract the gluteal muscles to hold the position longer.

ARSENAL IN SHOCK LUIZ LINK

Arsenal have emerged as unlikely suitors ready to throw out-of-favour Chelsea defender David Luiz a lifeline.

The Brazilian is out in the cold at Stamford Bridge and has not played since picking up a knee injury in October.

Luiz is now back in training but he still faces an uncertain future, and the Daily Express report that the Gunners are ready to test Chelsea's willingness to sell to a Premier League rival.

The writing was on the wall for Faugheen a long way from home

Mick Jazz was a shock winner of the Ryanair Hurdle as favourite Faugheen suffered just the second defeat of his career after being pulled up at Leopardstown.

Having looked as good as ever when making a successful return from a near two-year absence in last month's Morgiana Hurdle, the 2015 Champion Hurdle hero was unsurprisingly a warm order to stretch his Grade One tally to nine as the 2-11 favourite.

The Willie Mullins-trained superstar soon adopted his customary pacesetting role, but it was clear heading out onto the second circuit it might not be as straightforward as many expected, with his stablemate Cilaos Emery taking over the lead.

The nine-year-old dropped to the rear of the five-runner field on the run to the second-last flight and Paul Townend swiftly took him out of the race.

His shock exit left Cilaos Emery in front ahead of the Gordon Elliott-trained Mick Jazz (14-1) and it was the latter who found most from the final flight to claim a surprise victory under Davy Russell.

Russell said: "I was expecting a big run from Mick Jazz because he ran such a lovely race in Fairyhouse (fifth in Hatton's Grace Hurdle) when he didn't stay after I travelled well into the straight.

"I couldn't believe Paul (Townend) just wasn't travelling with the same zest down the back and then this lad jumped on the bridle.

"He had to be tough to pass Cilaos Emery but, to be fair, he landed at the back of the last and he just wanted it a bit more.

"He's a tough horse."

Elliott said: "Obviously Faugheen looked to be a certainty, but there is no such thing as a certainty in horseracing. I just hope he's OK.

"It was Mick Jazz's day. We went to Cheltenham last year and George Mahoney, who owns a half share with me, flew over from America with all his family for the County Hurdle and he was lame on the morning of the race.

"Today was his day in the sun. The plan was to go to America next year for all those jump races, but we'll enjoy today and see what happens.

"He'll have to have an entry now in the Champion Hurdle because you never know, but we'll enjoy today first."

He added: "There was no race to run him in, this was the only race we could really run in and we were running for prize-money.

"It just goes to show if you're not in these races, you can't win them. Today was our day and we're delighted. He's not a bad horse.

"I was sneaking away thinking we'd be second. Then we see Faugheen coming out and I had three in it, but Willie still had one in front of me!

Rafael Nadal will not play in the Brisbane International

Rafael Nadal has withdrawn from the Brisbane International but believes he will recover from an ongoing knee injury in time for the Australian Open.

The 16-time Grand Slam champion had already pulled out of the Mubadala World Tennis Championship in Abu Dhabi but the Spaniard's preparations for the opening major of the season have been further derailed.

Nadal, who picked up the French Open and US Open this year, withdrew from the ATP Finals in November with a knee injury and has failed to recover in time for the season opener, which begins on New Year's Eve.

DO UNITED NEED DIRECTOR OF FOOTBALL?

Man Utd boss Jose Mourinho would benefit from having a director of football at Old Trafford, Andy Townsend told The Debate.

"I wonder how much Guardiola gets under his skin and into his mind. Jose has won so many personal battles with managers in this country, but it looks like this one he loses more often than that," Townsend said.
"If that's Arsene Wenger, he'd never come out saying 'They spend more money than I do', and he's at the biggest football club in the world.

"They should have a sporting director. They should definitely have one. For years they didn't because Sir Alex had David Gill, who was a clever football man, but Jose should have one.

Liverpool agree deal to sign Virgil van Dijk from Southampton for £75m

Van Dijk was left out of Southampton's side for their 5-2 defeat at Tottenham on Boxing Day, and the player will complete a move on January 1.

Liverpool's agreed fee for Van Dijk would represent a world-record sum for a defender.

Van Dijk was keen on a move to Anfield last summer and handed in a transfer request at St Mary's, but Liverpool ended their pursuit when Southampton complained the Merseyside club had made an illegal approach for the centre-back.

Ferrari's landmark F1 cars: The 156 'sharknose'

The Ferrari 156 'sharknose' was the first Ferrari Formula 1 car to win the constructors' championship.

It also carried Phil Hill to the 1961 title after the death of team-mate Wolfgang von Trips in the Italian Grand Prix at Monza.

Grudgingly and without great joy, Enzo Ferrari, who believed the horse should pull the cart, not push it, embraced the notion of rear drive after a season of being given the runaround by the nimble little British chassis he had dismissed as the products of garagistes.

Politologue wins at Kempton

Politologue claimed his third big-race victory of the season with a wide-margin success in the Unibet Desert Orchid Chase at Kempton.

The Paul Nicholls-trained grey was a prohibitively priced 8-15 favourite to add to his triumphs in the Haldon Gold Cup at Exeter and the Tingle Creek at Sandown and Sam Twiston-Davies was happy to sit in the slipstream of reigning Champion Chase hero Special Tiara for much of the two-mile contest.

Whiskey Sour handed lucky victory at Leopardstown

Whiskey Sour ridden by David Mullins goes on to win the Paddy Power Future Champions Novice Hurdle

Whiskey Sour won an incredible renewal of the Paddy Power Future Champions Novice Hurdle at Leopardstown.

Iberostar Tenerife to host Guaros de Lara in FIBA Intercontinental Cup

MIES, Switzerland (FIBA Intercontinental Cup) - Basketball fans in Europe, in the Americas and around the world are in for a treat when Iberostar Tenerife of Spain and Guaros de Lara of Venezuela will contest this year’s FIBA Intercontinental Cup in Tenerife, on 24 September at 19:00 CET (18:00 local time). 

The FIBA Intercontinental Cup is an annual traditional match-up featuring the winners of FIBA’s top club competitions in Europe and Americas and this year it will be played in the Spanish island of Tenerife, home of the Basketball Champions League inaugural winners, Iberostar Tenerife

Diogu, a captain targeting the 2019 FIBA ​​World Cup..

On the occasion of this tournament, Nigerians not only beat Lithuania and Greece, but also became the first Africans to qualify for the Olympics via a TQO. The title of FIBA ​​AfroBasket champion in 2015 - even if an injury contracted a few days before the start of the competition prevented him from playing - and the two consecutive appearances at the Olympics bring Diogu a great satisfaction. But there is still something missing from his beautiful track record: a participation in the FIBA ​​World Cup, the biggest event in basketball.

Victoria Azarenka will miss the ASB Classic in Auckland through personal reasons

Victoria Azarenka has pulled out of the ASB Classic in Auckland over an ongoing custody dispute.

The two-time Australian Open champion has not played since Wimbledon and tournament organisers revealed on Sunday that she would not feature for "personal reasons".

Serena Williams will return to action in Abu Dhabi following the birth of her daughter

Serena Williams will make her playing comeback following the birth of her daughter at the Mubadala World Tennis Championship in Abu Dhabi, on December 30.

Williams has not played since winning the Australian Open in January, while she was six weeks pregnant, but will return to court to play French Open champion Jelena Ostapenko next Saturday.

Andy Murray adjusts aims after hip injury ahead of 2018

Andy Murray admits he has reevaluated his goals for the 2018 campaign after his lengthy injury absence.

Andy Murray has admitted his injury-plagued 2017 campaign has forced the former World No 1 to adjust his goals ahead of the new season.

The three-time Grand Slam champion has not played a competitive match since a five-set defeat to Sam Querrey in the Wimbledon quarter-finals in July.

Murray revealed his intention, in November, to return to the circuit at the Brisbane International, which starts on New Year's Eve, and the two-time Wimbledon champion revealed returning to full fitness is his main focus.

Novak Djokovic will make his return to the sport at the Mubadala World Tennis Championship on Friday

Novak Djokovic is relishing his return to tennis after being out of the game for nearly six months.

The 12-time Grand Slam winner has not played since abandoning his Wimbledon quarter-final against Tomas Berdych in July.

Djokovic did not pick up a racket for almost four and a half months after having surgery on his right elbow.

Arsen Wenger : No Sanchez UPDATE

Arsene Wenger revealed there had been no movement on the future of Alexis Sanchez, who was a summer transfer target for Premier League leaders Manchester City.

He said: "No, honestly, no. We have not been approached and I stick to what I said before."

JOEY BARTON TO MANAGE MARSEILLE?

Joey Barton has spoken of the affinity he shares with Marseillesupporters and revealed he would love to return to the club as a player or manager.

Speaking in a video posted on the Ligue 1 club's official website as part of the documentary 'Marseille: A football city', Barton said: "The supporters immediately accepted me when I arrived. They must have perceived something in my character and personality that they liked.

"I'd love one day to pull the jersey on again and if I can't do it as a player then I would love to do it as a coach or manager."

SWANSEA CITY CAN CONFIRM THAT THE CLUB HAS TONIGHT PARTED COMPANY WITH HEAD COACH PAUL CLEMENT.

ssistant coaches Nigel Gibbs and Karl Halabi have also left the club.

Swansea City chairman, Huw Jenkins, confirmed: “To change the manager, especially at only the halfway point of the season, is the last thing we wanted to do as a club.

“We had three different managers last season and as a result we all wanted to give Paul as much time as possible to turn things around.

“But we felt we couldn’t leave it any longer and needed to make a change to give us the best chance of an uplift and a turnaround in fortunes with the club bottom of the Premier League.

“Paul has been at the club for 12 months and what he achieved in the second half of last season to keep us in the top flight was a tremendous feat. For that, and his effort and commitment this season, it goes without saying that the club thanks him for his work, together with Nigel (Gibbs) and Karl (Halabi).

“I have had an excellent working relationship with Paul and we are all, including the owners, surprised and disappointed it hasn’t worked out this season.

“We wish Paul every success in his career going forward.’’