What Makes a Good Yoga Mat?

Fabrics and Blends
Yoga mats are made of latex, rubber or cotton, or a blend of these. Rubber mats have the best non-slip properties, while cotton mats are lighter and easier to carry. Some thicker mats are latex-free and have extra cushioning, which would suit you if you have knee injuries or need extra support on a hard studio floor.

Durability and Portability
Yoga mats come in a variety of densities. The thicker mats roll up less easily and are more difficult to transport, while the lighter ones are more portable. Choose a thickness that suits your needs both for comfort and for portability.

Non-Slip and Non-Stick
It is important to have a thick yoga mat that will not slip on the floor and will not cause your hands or feet to slip. Some yoga mats become sticky and develop an unpleasant odor when the user perspires, while the good mats will absorb perspiration easily, without having an effect on non-slip properties.

Adjust gravity Inversion Table

Inversion tables may relieve back pain associated with spinal compression, herniated discs and weak muscles by stretching and realigning your spine. Because gravity inversion table use gravity to perform this stretch, preparation is crucial if you want to avoid injury. Before using an inversion table, you must adjust the table so that it meets your needs and body specifications. Always follow the manufacturer’s instructions for your specific inversion table when making these adjustments.

1,Adjust the height settings so that the gravity inversion therapy tableproperly supports your frame. Loosen the knob and slide the main shaft to the appropriate setting for your height. Make sure the top of the headrest aligns with the top of your head. The headrest should not rest above or below your head.

2,Align the table to meet the level of inversion you wish to experience. Most machines use either a chain or a roller hinge and tether to control the level of rotation. Do not start off with complete inversion if this is the first time using an inversion table.

3,Correct the foot platform and ankle straps for a proper fit. The foot platform setting should hold your feet at a level that allows the straps or clamps to wrap securely around the smallest part of each ankle. Do not attempt inversion if your feet do not secure tightly to the table.

How to Build a Stage Outdoor Solar Spotlight?

If you’re designing your theatrical production on a budget, you can save money on lighting by creating your own solar spotlight. You can reuse materials you already have, and you won’t spend more than a few bucks to build your own unique stage outdoor solar spotlight.
1,Remove the bottom of a metal coffee can by using a hand-held or electric can opener.
2,Paint the coffee can black on the outside. Use Thurmalox paint or any paint that is formulated to withstand high temperatures.
3,Drill a hole big enough to fit the cord and light assembly into the removed bottom of the coffee can using a 3/4 inch drill bit. Paint the bottom on both sides.
4,Line the hole with electrical tape to prevent the sharp edges from shredding the plastic on the cord.
5,Run the cord for the light sock/cord set through the hole you made in the removed bottom of the can.
6,Place the bottom of the can, along with the cord and fixture, inside the painted can. Fix the bottom of the can in place with electrical tape.
7,Use the metal clamp to attach the cord to a board or other fixed surface.

Adjust Office Chairs

1,Place yourself in the chair with your back fully against the backrest of the office chair.
2,Position your feet flat on the floor with your legs as close to a 90 degree angle from the seat of the leather office chair as possible.
3,Adjust the height of the chair using the lever located under the seat so that your feet are comfortably positioned on the floor and that your back remains flush against the back of the chair.
4,Lock the position in place by pulling out on the lever located under the seat. This will keep the chair from readjusting each time to get up or sit down.

Make a Poster Stand

1,Use a saw to cut the pieces of PVC pipe, if it is not already cut to the desired dimensions. You will need three equal pieces to create the base and one longer piece for the stand. Three 20-inch-long pieces for the base and a 36-inch-long piece for the stand will work well to support your poster. Then saw one of the 20-inch pieces in half, making two 10-inch pieces.

2,Place the PVC “T” connector between the two 10-inch pieces. Place it upright in the center of the two pieces and reinforce it on both ends with PVC cement. Let dry for several hours.

3,Create a base for the poster stand by connecting the pipe with the upright “T” connector with the two 20-inch pieces of PVC tubing — one on each side — to form a “U” shape. Be sure the piece with the “T” connector is at the bottom center of the “U.” Attach each outer 20-inch pipe to an elbow connector, then attach the inside of the elbow pieces to the outer two edges of the pipe with the “T” connector, completing the “U”.

4,Rotate the top opening of the “T” connector so that it’s angled forward toward the legs of the “U.”

5,Insert the 36-inch piece of PVC pipe into the top opening of the “T” connector. It should be at an angle so that the top of the 36-inch pipe is about halfway in the middle of the “U.”

6,To secure the lower half of the stand and keep it from toppling over, fill the pipes on the ground with sand. Tape or cap the ends of the pipes to keep the sand in.

7,Cement one side of the PVC coupling in the exact center of the underside of a 16-inch-by-20-inch poster frame, which comes thinner than most other frames. The frame can be larger, such as 18 x 24 inches, if you are using a larger poster.

8,Attach the connector piece on the underside of the board to the top of the 36-inch PVC pipe on the double sided poster stand. Reinforce with PVC cement and let dry for a few hours. Your poster can now be slid into the frame.

How to Put Up a Trampoline Net?

1,Build all pole assemblies first. Next you need to attach the poles to the outside of the trampoline leg with the hardware that came with your safety enclosure, making sure that the notch of the ball end cap is aligned with the trampoline rail. The top U-bolt needs to be fastened on the leg socket just below the weld and the bottom U-bolt should be about two inches above the bottom of the pole. Tighten the Nylock nuts and acorn nuts. Repeat for all poles around the trampoline.

2,Determine which end of the net is the top and which is the bottom. The top strap is a little wider than the bottom strap. Place looped end of the top net strap around ball end cap of first pole. Stretch safety net around the outside of poles in a clockwise direction. The top strap and one mesh of netting needs to rest in the groove of the ball end cap on top of each pole. Upon reaching the pole you started at, place strap and one piece of the 12ft trampoline net into the groove of ball end cap.

3,Pull the net to the second pole and feed the top strap through top of net close to the second pole. To secure it, wrap the strap around the ball end cap, finishing with a double knot. Wrap the excess strap around the second pole and tie off toward the bottom of the pole.

4,Connect the T-anchor to loop of bottom strap of inner net panel. Stretch the T-anchor to the first pole and secure it at a V-ring nearest the second pole. Lift the frame pad between the first and second poles and tuck the pad skirt up underneath the pad so that it is not hanging down in the entrance. Pull the bottom strap as close as possible to the second pole, creating an hourglass shape at the doorway where the net overlaps. Wrap bottom strap around the outer rail towards the second pole, tying a knot around the pole securely. Divide inner panel of net in half, connecting the 12ft trampoline enclosure net strap to bottom strap of net at halfway point. Connect the net strap to the closet V-ring on the trampoline mat.

5,Wrap a pole strap around the first pole and vertical leg piece; the strap should wrap around pole and leg below the rail. Pull the non-looped end of the strap all the way through the looped end of the strap. Wrap the pole strap around the rail and through the bottom strap of outer panel of the safety net. Continue wrapping the strap around the rail and bottom strap until you get to the end of the net. Secure end of the strap to the second pole with a knot.

6,Divide each section of the net between the poles into thirds and connect the net straps to bottom of net at each third. Standing on the outside of the trampoline, push the bottom of the net toward the middle of the trampoline over the top of the frame pad. Secure the net strap at the closest V-ring. Place the loop of the pole strap in the slot on the ball end cap, making sure that the strap hangs inside of the net. Wrap the strap around the pole, weaving through two or three squares of net on the outside of the pole, creating five to eight wraps around the pole. Tie off the end of the strap just under the rail in a tight knot.

Indoor Bike Trainers

Function
The function of indoor bike trainer is to allow cyclists to ride their bikes indoors. A bike trainer essentially turns the bike into a customized stationary cycle. During winter months, many cyclists use the trainer to continue their level of fitness and build muscle. Trainers allow cycling in a very controlled environment, with no weather elements to effect performance. After injuries, cyclists use bike trainers to get adjusted to riding again.

Types
There are many types of bike trainers. Magnetic bike trainers, fan trainers and fluid trainers lock the back wheel in with a clamp. They have a roller positioned below the back tire to create resistance. Magnetic trainers create resistance for the rider by a roller powered magnetic flywheel. Fan trainers create resistance by using roller powered air fans. Fluid trainers use resistance created by the magnetic flywheel and fluid chambers combined. Roller trainers are sets of rollers that allow freedom of movement while riding. These trainers don’t lock the back wheel in, so the bike is free to move back and forth along the rollers.

Features
All bike trainers allow for indoor cycling. Fan trainers are a low-cost bike trainers. Fan trainers are the loudest of the trainers, and have limited resistance. Magnetic trainers are quiet trainers that have a higher level of resistance than fan trainers. Fluid trainers are the quietest of all the trainers, and the most expensive. They offer resistance beyond both magnetic and fan-powered trainers.

Benefits
There are many benefits of using indoor bike trainers. In dangerous weather conditions, the trainer allows cyclists to continue riding their bikes without the risks that exist outside. Bike trainers allow less confident riders to get comfortable with their bike before taking it outdoors on the roads. Injured riders use trainers to get back into riding without overdoing it; they can quit whenever they become fatigued.

Potential
The future of trainers is bright. New computer software simulates outdoor bike rides, customizing the speed to that of the rider. DVD’s by top bike trainers offer indoor riders great workouts. Eventually, indoor cycling will be high-tech virtual cycling that displays graphics on a computer screen and adjusts the trainer to the cyclists environment, allowing the rider to feel like they’re outdoors.

Warning
Even though bike trainers hold the bicycle in place securely, it is still possible to tip it over. Be aware that the bike trainer will not completely ensure that the bike stays upright. Other potential problems are specific to the type of trainer. Magnetic trainers are prone to breakage when used heavily. This is also true of fluid trainers. Due to overheating, they sometimes spring leaks from their fluid chambers when used for long periods.

Make a Unicycle

1,Decide what kind of seat you want for your 20 inch unicycle. A quick release seat allows you to raise and lower the seat quickly without any tools. A regular seat requires a wrench.
2,Determine the size seat pole you want for your 20″ unicycle. They come in a variety of diameters and lengths.
3,Use a suzue wheel kit for the wheel assembly of the unicycle. These come in many different styles from basic to advanced for every level of unicyclist.
4,Remove all the parts from their packaging and begin by assembling the wheel kit. Attach the cranks and the hub to the wheel using the appropriate size wrench for optimum torque.
5,Align the wheel and bearings onto the unicycle frame.
6,Place the bearing caps on the bearings. Insert the bearing bolts through the bearing mounts and bearing caps and secure with washers and nuts.
7,Insert the seat with the seat post attached into the unicycle frame and secure with the quick release lever or tighten with a wrench depending on the seat style.

How to Compare Bike Trailers

Single-Wheel Trailers
Single-wheel trailers are ideal for carrying small to medium loads (up to 77 pounds). The single wheel reduces friction on the road and allows the trailer to lean into turns with the bicycle, so you never have to sacrifice speed when pulling one. However, they do lack space and may not be able to accommodate a large load of groceries or laundry as a two-wheel trailer can.

Two-Wheel Trailers
Trailers with two wheels have a more stable base, making it possible to carry more cargo; some can hold up to 260 pounds. Wider trailers also distribute the weight of your load to each wheel, relieving some of the work on the bicycle. However, due to their width, cyclists must take extra care when pulling a two-wheel trailer, especially when turning and in narrow paths.

Child Passengers
Special trailers designed to maximize safety are best for bringing along a child passenger. They may be outfitted with safety straps, durable frames and zip-in enclosures made of thick protective fabric. Many such trailers also have a lower center of gravity as an added measure against potential rolling.

baby bike trailer,baby bike trailer stroller

Front Loading Washing Machine Vibration

Rocking
Gently tilt the washer back and forth. If it rocks from side to side or corner to corner, then the problem is all four of the feet on the unit are not touching the ground, or the floor is not level. Either way, adjust the feet on the washer to prevent the vibration during normal use of the machine. Most models have feet that adjust by turning them clockwise to make them longer and counterclockwise to shorten them. Adjust the feet so the washing machine no longer rocks when you push on it. Some models also have locking nuts above the feet on the same screw that tighten against the bottom of the machine to hold the feet in place. Make sure they are tight once the machine is level.

Use a Level
Sometimes the entire floor of the laundry room or something about the machine is not level. Either of these problems could lead to unnecessary vibration even if the machine does not rock back and forth when you push it. Use a level to check the front-to-back and side-to-side leveling of the machine. If it is not level or very close, then you may have slanted floors or a problem with the machine itself. Seriously sloping floors could mean you need to use a block of wood to level the machine for proper operation.

Anti-Vibration Pads
Since the high-speed spin of front-loading washers is such a common cause of vibration, a product has been developed to help reduce the vibration; this also may help with the sound of vibrations as well as the actual shaking. The product is rubber discs that work well with any type of washer. These discs often have an adhesive on one side to stick to the washer where it connects with the floor. The rubber absorbs the energy from the vibrating machine and helps to make laundry day as quiet as possible.

Unbalanced Laundry
Sometimes the load in the machine causes the vibration in your washer. If you have a load of laundry that is inconsistently distributed inside the washing tub of the machine, the spin could cause the machine to shake violently. It is less likely in a front-loading machine than it is in a top loader, but it still can happen. This is especially true if you place single, heavy items in the wash and they get stuck on one side.
whole body vibration machine whole body vibration machines

How to Wash a Yoga Mat

1,Follow the manufacturer’s directions. Since not all mats are made from the same materials, you will want to wash your yoga mat according to the directions provided. If you have lost the cleaning instructions, stick to a nonabrasive cleaning process.
2,Decide just how dirty your mat really is. If all you need is a light cleaning, then you should create a solution of baking soda and water. Use a tsp. of baking soda to about two cups of warm water. Use a soft cloth to clean the dirty areas of your mat. Rinse the mat with clean water and dry with another cloth.
3,Deep clean your thick yoga mat by soaking it a tub of water. Use a kitchen sponge to scrub off the dirty spots. Avoid using detergents, as they will cause your mat to be slippery during use. A baking soda and water solution can be used for extremely dirty spots.
4,Dry your mat by rolling it with a towel (or two as you need to cover the length of the mat) and letting it rest overnight. In the morning, unroll your mat and hang it to finish drying.
5,Keep your thick yoga mats clean by using a spray bottle of warm water or natural yoga mat wipes after each workout. Do not use alcohol based wipes on your mat.
6,Keep a few yoga mat wipes in your bag to do a quick clean before and after your workout. With basic maintenance, you should not have to do heavier cleanings very often.

How to Select an Inversion Table

1,Decide if you’d prefer a manual or motorized unit. On a manual table, you must use handles on either side of your body to position the table at the desired angle. These units are not as easy to use as motorized tables, which are adjusted using built-in controls. Because they are less complex, manual units cost less and suffer fewer maintenance problems over time on average.
2,Consider storage requirements. If you’d like the ability to store your fitness inversion table out-of-sight, look for fold-down units that can be easily stowed. Find out the weight of each table to be sure you can move it easily on your own and that you are able to set it up with ease when you want to use it.
3,Compare costs. According to Inversion Tables 101, these units cost between $150 and $600, depending on quality and features. Those just getting started with inversion therapy may want to consider a more affordable model, while experienced users may wish to invest in a higher quality unit.
4,Look for quality. Steel or aluminum frames tend to be more durable than plastic ones. Look for a unit that is strong and sturdy. It should not rock or squeak when you are using it. Check to see if the table has a warranty. Most of the more popular brands offer some form of warranty, while lesser-known companies may not.
5,Check for comfort and fit. Test the table to make sure it has enough padding for comfortable use. Make sure you can get on and off the table smoothly and invert it easily. Check the height and weight capacity to make sure it is sized correctly for your body.
6,Review ankle support options. Some inversion tables have a simple bar that users must wrap their feet around as they invert. Others have adjustable ankle straps that hold you in place automatically. The choice between these two options is largely a matter of personal preference.
7,Think about the desired angle of inversion. Not all inversion tables can be used easily at every angle. Some tables may not invert a full 180 degrees, while others can be hard to hold in place at mid-positions. Check with your doctor or chiropractor to see what angle of inversion you should be aiming for.

Health Mark Vibration Machine Exercises

Core Exercises
The whole body vibration machine has a platform you can stand, sit or lie on. The movement of the machine creates instability that works your core muscles more than a stable surface, like a floor or bench.

An effective exercise for the abs and back is to sit on the machine and balance on your tailbone. Bring your legs straight in front of you 45 degrees off the floor. If this is too difficult, then bend your knees. Lean back slightly. Extend your arms in front of you parallel to the floor. Hold this position for 20 seconds with the machine on.
Once you have mastered this exercise, try to lean back further and then crunch up. Even a movement of six inches leaning back and crunching back up will really work your core.

You can also do standard crunches by placing your lower back on the platform and your feet on the floor.

Legs
Lunges are a great leg workout on a Health Mark vibration machine.

Put your left foot on the platform and extend your right behind you on the floor. You can place your hands on your hips for a more difficult core muscle challenge, or grab the machine’s handrails. Bend your left knee until it is about three inches from the floor but keep your back straight. Do 10 to 15 lunges, change legs and do 10 to 15 on the other side.

You can also do side squats by turning to the side and placing one foot on the platform and the other flat on the floor. Bend your knees and squat down, then stand back up. Do 10 squats and then turn around and place your other foot on the platform.

Aerobics
To lose weight, burn fat or improve your cardiovascular fitness level, use the vibration machine like an aerobic step. Simply step on and off the machine for three 10-minute sessions a day or one 30-minute session.

Stand facing the machine and then step up onto it with your left foot. Bring your right foot onto the platform. Then step off with your right foot and step down with your left. Continue for five minutes, then switch your lead foot: right, left, left, right.

Choose Yoga Mat Thickness

1,Consider where you will use your yoga mat. If you practice at a yoga studio, you may not want to carry a thicker, heavier mat to and from class. Travelers often prefer a medium thickness mat with indentations for folding, rather than choosing one that must be rolled. Those with a home practice may have the luxury of focusing solely on function for their choice of thickness.
2,Decide on the features you need for your style of yoga practice. Heated vinyasa classes combine standing poses with plenty of sweat, so you may want a textured or sticky mat that is thinner, about 1/8 inch, so that your feet can feel the floor through the mat. Using a mat that is too thick in this style class will likely cause you to slip in your standing poses. Yin-style classes focus on seated and reclined postures where extra padding, up to ? inch, is a plus. Many yin teachers suggest that you fold your mat in half to fit more people into the practice space, so you may be able to use a ?-inch mat as well.
3,Make note of any sensitivities you have had in the past. If your wrists are painful in the downward facing dog pose, you may want an extra long mat so that you can roll up the edge to provide more padding in just one area of the mat. If you have a latex allergy, or are sensitive to scent, avoid mats made of natural rubber.
4,Consider your budget and what type of material you can afford. The most economical mats are made of PVC or vinyl. Expect to pay a bit more for rubber, jute or cotton. Choosing organic or recycled materials will also add to your cost.
5,Decide whether you prefer a pattern or a plain color for your thick yoga mat. Some designs are purely decorative, while others offer alignment assistance with guidelines printed onto the mat. You may not be able to combine all of the features you are looking for with a specific color and design preference.

How to Use Inversion Tables?

1,Facing away from the table, lean your back against the table slowly. If your inversion therapy table has ankle holds, make sure your feet are firmly secured in the ankle holds.

2,Start by lying back fully on the table, keeping your hands at your side, and using your thighs and feet to support your weight.

3,Slowly raise your arms and begin leaning back until you have reached the maximum distance the table can go back. Usually gravity inversion tables have adjustment straps, so keep the angle of degree at a minimum to start.

4,Gently rock the table, and as you get more familiar with its use, you can adjust your rocking pattern. The swinging motion of the table will place your spine in traction and compression.

5,Do this routine for approximately five minutes morning and evening, upping your length to a maximum of thirty minutes twice daily.

Use Vibration Machines for Exercise

1,Know your limits. Before even setting foot on the vibration machine, find out what the contraindications are. For example, the machine is not recommended if you are pregnant, have high blood pressure or a pacemaker, have any tumors, or had surgery recently.

2,Use the correct posture. When you are using a whole body vibration machine, it is important to have the proper body alignment. When you are doing standing exercises, make sure your weight is on your toes, your knees are slightly bent and your heels are slightly elevated.

3,Set up your time, amplitude and frequency. The vibrating exercise machine comes with a screen where you can input this information. The time can be set according to your fitness levels. For example, if you are just beginning, 20 to 30 seconds is optimal. The amplitude is the distance the plate will vibrate. This is generally 2 to 4 millimeters. When just starting out, go with 2 millimeters. The frequency is the speed at which it will vibrate and it is measured in hertz. This is the amount of vibrations that will take place per second. Setting it at 20 hertz is a good starting point. After you start feeling comfortable and your exercises are feeling easy, increase the time, amplitude and frequency accordingly. This generally takes two to four weeks.

4,Work on your balance. To improve your balance, simply stand on the plate while it is vibrating. Keep your weight on your toes and keep your knees slightly bent. For an added challenge, stand on one foot.

5,Hook up the straps. These straps get attached at various locations around the base of the plate. You hold on to them, turn the machine on and vibrations are sent through your muscles. An example of an exercise would be a bicep curl. Attach the straps to the sides, grab the loops with your palms up, place one foot on the machine, turn it on and then pull up as hard as you can. Hold this isometric position for the time that you entered.

6,Sit on it. To do a seated exercise, you need to place the pad on the plate. Sit on top of it in the up position of a crunch. Turn it on and hold the contraction. Another ab variation that can be done is a plank. To do this exercise, place your forearms on the pads and your feet on the ground with your body in a straight line. Turn it on and hold.

7,Become more flexible. You can gain flexibility in your hamstrings by doing a forward bend extension. Stand on the plate with your feet together. Bend over into a squat position, grab your ankles and hug your thighs into your chest. Turn the machine on and slowly straighten your legs, but maintain a forward fold. Come to a point where your legs are almost straight but you still have slightly bent knees.