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The Thigh Adduction exercise is excellent not only for tightening up the inner thighs, but also developing a strong squat. In fact, the adductor muscles are CRITICAL during the squat! So it doesn't matter if your goal is tighter thighs or a stronger squat, the adductor exercise should be on your list.

The adductor muscles (Adductor Magnus, Longus and Brevis, the Gracilis and the Pectineus) are located on the inner thighs and serve to bring the thighs together.

Most often, you'll see this exercise done either in a specialized seated machine (where you sit down and spread your legs then squeeze them together against resistance), on a rotational hip machine (done on leg at a time, bring the thigh down against resistance) or using a low pulley and an ankle harness.

But none of these exercises can compare to the focused tension and dynamic stabilizing requirement placed on the adductors by the Cable Cross-Over variation of this exercise! This exercise will work the adductors and tighten up your inner thighs like no other.

There will be a link to pictures of this exercise in action at the end of the article.

How To Do It:

First, set a Swiss ball directly in the middle of the two pulleys of the cable cross-over machine. Attach the single handles to the low pulleys on either side and set a moderate weight on the stacks.

Grab the handles one at a time then move to the center and sit on the ball. Your feet should be fairly close together but let your knees splay out wide. Brace your forearms against the insides of your knees - your hands (and the cables) will be forward of your knees.

Basically, you are going to be doing an adduction (squeezing your thighs together) while seated on the ball. You will be holding the cables in your hand for resistance and pressing inward against your forearms until they get squeezed together.

The ball allows you to shift body position dynamically, even while doing the exercise, by rolling forward or backward on it. This instability makes the exercise much more functional than a machine adduction while also allowing you to use enough weight to build strength.

In addition, because you're using your arms as the equipment, you can also squeeze in with your chest to help spot yourself during the movement in order to get more reps. You can make this one extremely tough!

Adductions are obviously ideal for tightening up the inner thighs - so how do they improve your squat?

Easy - every time you squat down, your adductors contract hard to stabilize the legs and hips. As you start to squat up, the adductors must also contract hard to not only maintain the stabilization of the hips but also to contribute in moving the body to the standing position.

This demand is even more pronounced the wider the stance you take in the squat. The stronger your adductors, the stronger you'll be out of the bottom of the squat.

So basically, if you want a big squat, do this exercise. It's not just for tightening the inner thighs. And don't be afraid of working up to using a heavy weight, especially if you want to use this to build up your squat.

This exercise is also ideal for athletes in sports that require a lot of lateral movement, e.g. hockey, football, soccer, etc. It's very rare you find an athlete directly working the adductors - quite honestly, adductions are often considered a "toning" exercise and are shunned by serious athletes. Don't fall into that trap! You will find that strengthening of the adductors can help prevent groin injuries!

Abductions (moving the legs outward against resistance) can also be performed with this set-up - it must be done one leg at a time. To do abduction, you would grab the left cable with your left hand and place the left forearm on the outside of your left knee. The cable would cross over in front of your knees. Keep your foot directly in front and move your knee out wide to the side.

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including "Muscle Explosion! 28 Days To Maximum Mass" & "Metabolic Surge - Rapid Fat Loss" - http://www.fitness-ebooks.com

Understanding Basic Terms in Indoor Fiber Optic Cable Installation

Fiber optic cables are exposed to electrical, mechanical, chemical and environmental elements, so proper installation is critical for the long-term stability and survival of fiber cables.

Cable installation must also meet the NEC(National Electric Code) and local building codes. NEC indicates that fiber optic cables can be placed in the same raceway, cable tray or enclosure with CATV, telephone, communication circuits and Class 2 and 3 remote control signaling circuits.

Note that you should never put the fiber optic cable in the same enclosure that houses electrical terminations.

What are conduits?

Conduit is a tube or trough for protecting electrical or communication wires and cables. It may be a solid or flexible tube in which cables are run. They house and protect the fiber optic cables as well as any other type of data or communication transmission line.

Underground conduits are also called ducts and consist of one or more conduits spaced closely together. They are often buried directly in the ground in concrete casing. Duct lines terminate in underground vaults called manholes. Conduits are made of fiber, PVC, PE and other materials.

Above ground conduits are made of metal or nonmetal materials. They can be used in exposed or concealed locations aboveground.

Characteristics of a good conduit installation

1. Good mechanical properties to withstand the forces imposed by cable installations
2. Observes fiber optic cables minimum bending radius
3. No sharp edges or bends touches the fiber optic cables throughout the route
4. Meets current and future expansion requirements

What are cable trays?

A cable tray is an assembly of units made of metal or other noncombustible materials that form a continuous, rigid support for fiber cables. Cable trays are used throughout the industry and they greatly simplify the installation of fiber optic cables.

Cable trays come in several different types including ladder type, trough type, channel type and solid-bottom type.

Ladder type cable tray is a metal structure consisting of two longitudinal side rails connected by individual transverse members. The transverse members provide the support for fiber cables.

Trough type cable tray is also a metal structure. It consists of a ventilated bottom and has closely spaced supports within integral or separate longitudinal side rails.

Channel type cable tray consists of a one-piece ventilated or solid-bottom channel section.

Solid-bottom type cable tray is a metal structure that has no openings in the bottom. Integral or separate longitudinal side rails provide the support for the fiber cables.

What are pull boxes?

Pull boxes are used to break up long conduit lengths for easier and lower tension cable pulls.

Pull boxes are usually placed near conduit bends and in long straight runs. You should use at least one pull box after every second 90° bend and in long conduit spans.

When pulling cable out of pull boxes, ensure that the cable's minimum bend radius is always observed. Cable pulled through a corner pull box should first be pulled into a loop since the sharp corner of the pull box can easily damage the cable and the fibers.

About the Author

Colin Yao is an expert on fiber optic communication technologies and products. Learn more about
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I also need to know how to get past the sandstorm. Please DO NOT give me this guide: http://pokedream.com/games/rubysapph/walkthrough/08-verdanturf.php.

you have to go through the cave next to them, then you will pop out on route 111. continue on route 111 and you will be on route and continue on the path until you reach route 113 where there are ashes falling from the sky. you will continue through the ashes until you come up to Fallarbor town. go through the town and you will be on route 114. continue on this route and you will eventually come up to a cave. go inside and continue left until the road is blocked, you will watch a little episode and one of the evil team members will tell you they are off to mount chimney. then you will need to go back the way you came and you will then be able to go up to in the cable car.

on top of the mountain you will fight against team aqua, after you fight the admin you will be able to go down the mountain trail wise and after jumping down the mountain you will com into lavaridge town. beat the gym leader and may will give you the GO GOGGLES these goggles will let you go through the sandstorm.

Are Americans Going to Stop Paying for TV? [Television]
There's a new study by the Yankee Group that says an average of one in eight Americans will decide to stop paying for their cable or satellite television service in the next year. More »

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