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4 Pushup Mistake You Don't Know Your Making

- The pushup is a classic exercise that you learned in middle school. But for that same reason, you've probably picked up some bad habits throughout the years. Your technique is just as important when doing a pushup as it is when you're doing a heavy lift. If you want to increase your gains, you've got to keep perfecting your technique. Here's how to clean up your pushups, and crank out more reps today.

1) The Mistake: You only concentrate on the push.

The move is called the pushup, but that doesn't mean you can ignore the descent. Don't let gravity do the work for you. The eccentric, or lowering, portion of the move builds strength to.

To Fix: At the top of the pushup, pretend to dig your hands into the floor by grabbing it with all of your fingers. This turns on your lats, which you'll use to pull your chest toward the floor. Your lats are the biggest muscles in your back, so activating them not only helps with lowering, but also helps when it's time to power up to top.

2) Mistake: Your hands are too far apart.

Placing your hands wide is a sneaky way to do less work. The reason: It shortens the distance from your body to the floor. It also puts a greater emphasis on your chest, increasing the stress to your shoulders.

To Fix: Place your palms directly beneath your shoulders. This enables you to keep your elbows tucked close to your sides, working both your chest and triceps. It makes the pushup harder, but it'll make you stronger in the long run and save your shoulders, he says.

3) Mistake: You don't shake it out.

Muscle tightness occurs when you create high amounts of tension with load or volume. And while tension leads to strength and size gains, it can also lead to imbalances and pain if you don't release it after the exercise. The same thing can happen when you concentrate on both the lowering and lifting of a pushup because you're keeping your pecs and arms under tension longer.

To Fix: Perform a bridge stretch on a Swiss ball between sets. It'll stretch out your core, chest, shoulders, and even your lats, he says. Here's how to do it: Place your head and upper back on the ball, and reach your arms out perpendicular to your body. Let your hips sink toward the floor. Hold this position for 10 breaths.

4) Mistake: Your neck wobbles.

It calls this the chicken neck. "It happens when your chest and arms are tired, and your neck juts out toward the floor." Not only does it look silly, but it throws your spine out of alignment and increases your chance of injury. A complete pushup is when your chest, not your nose, touches the floor, he says.

To Fix: Your body should form a straight line from your head to your ankles. If a broomstick were placed on your back, it should make contact with your head, upper back, and butt. Keep your body in that alignment the entire time.

15 Minute for Full Exercise Body With Dumbbell.

If you got a set of dumbbells at home you can get in and out fast with this routine. You can use the same pair of dumbbells for every exercise.

• This is the direction for your exercise

   -  Perform the exercise as curcuit . Do one set of each without rest in between. Afterward, rest one minute, then repeat for three total curcuit.

1) CLEAN AND PRESS

- Place the dumbbells on the floor in front of you and bend down to grab them while keeping your back flat and chest up. Explosively extend your hip, shrug and clean the weight up to your shoulder level. Press the overhead. Do 6-8 reps.

2) SQUAT

- Hold a dumbbell in each hand and stand. squat as low as possible without rounding your lower back. perform 12-15 reps.

3) ROMANIAN DEADLIFT

- Hold the dumbbell in front of your thighs with your feet hip-width apart. Push your hip back and bend forward until you feel you cant keep the arch in your lower back(its ok to let your knees bend a little). Extend your hip to come back up. Perform 12-15 reps.

4) TWO-HAND DUMBBELL ROW

- Bend forward at the hips as you did in the romanian deadlift and the row both weights to your sides. keep your eyes focuses on the floor in front of you. Do 4-6 reps.

5) PUSH UP

- Place a set of dumbbells parallel to each other on the floor at shoulder width. get into pushup position holding the weights. perform pushup with your hand in a natural grip. do as many reps

Before And After Workout Healthy Diet

Before: Whole Wheat Toast with Sliced Banana and Cinnamon
- When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

Before: Greek yogurt and Trail Mix
 - Getting ready for a long run? how about eat the yogurt first. it easy on your stomuch and when pair with trail mix can give you the little rev body needs. just make sure to choose a mix that is mostly nut and dry food based with a little filler as possible. the healthy sugar from dried food can give you energy to boost while seed and nuts will keep insulin level from dropping mid-work.

Before: oatmeal with fresh fruit

 - oatmeal is the workout buddy you never to nag to exercise. it stick with you throughout by gradually releasing sugar in your bloodstream. adding fruit to your bowl will help increase the fluid content of your pre workout snack, keeping your hydrated

After: grilled chicken and mixed vegetable
 - your body is recovery mode, so you need nutrient dense dish. the lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. add some veggies in olive oil to keep your ticker in tip top shape.

After: veggie omelet and avocado
 - you already know egg are a good source of protein to help aid in muscle recovery and growth. switch it up from the usual scramble and make a veggie-packed omelet. garnish with a few slices of avocado for fibre and monosaturated fats. similar to olive oil, avocado can help your body better absorb fat nutrient that your veggies have like vitamin A,D,E and K. These vitamin are stocked with antioxidant, the best boost for your body, inside and out. 

After: chocolate milk
 - recent research has show that chocolate milk is the latest craze in post workout snack, even over water and sport drinks. that because it has everything you need in one class. crabs and protein for muscle recovery, water content to replace the fluids lost as sweats and calcium, sodium and sugar - all ingredient that help you recovery faster, retain water, and regain energy

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Common Features Of Web Server Computer.

- There's a common set of features that you'll find on most web servers. Because web servers are built specifically to host websites, their features are typically focussed around setting up and maintaining a website's hosting environment.

Most web servers have features that allow you to do the following:

- Create one or more websites. (set up the website in the web server, so that the website can be viewed via HTTP)

- Configure log file settings, including where the log files are saved, what data to include on the log files etc. (Log files can be used to analyse traffic etc)

- Configure website/directory security. For example, which user accounts are/aren't allowed to view the website, which IP addresses are/aren't allowed to view the website etc.

- Create an FTP site. An FTP site allows users to transfer files to and from the site.

- Create virtual directories, and map them to physical directories

- Configure/nominate custom error pages. This allows you to build and display user friendly error messages on your website. For example, you can specify which page is displayed when a user tries to access a page that doesn't exist (i.e. a "404 error").

- Specify default documents. Default documents are those that are displayed when no file name is specified. For example, if you open "http://localhost", which file should be displayed? This is typically "index.html" or similar but it doesn't need to be. You could nominate "index.cfm" if your website is using ColdFusion. You could also nominate a 

This is History Of Web Server Computer.

- Tim Berners-Lee invented the World Wide Web in 1989, about 20 years after the first connection was established over what is today known as the Internet. At the time, Tim was a software engineer at CERN, the large particle physics laboratory near Geneva, Switzerland. Many scientists participated in experiments at CERN for extended periods of time, then returned to their laboratories around the world. These scientists were eager to exchange data and results, but had difficulties doing so. Tim understood this need, and understood the unrealized potential of millions of computers connected together through the Internet.

Tim documented what was to become the World Wide Web with the submission of a proposal to his management at CERN, in late 1989, This proposal specified a set of technologies that would make the Internet truly accessible and useful to people. Believe it or not, Tim’s initial proposal was not immediately accepted. However, Tim persevered. By October of 1990, he had specified the three fundamental technologies that remain the foundation of today’s Web (and which you may have seen appear on parts of your Web browser)::

1) HTML: HyperText Markup Language. The publishing format for the Web, including the ability to format documents and link to other documents and resources.

2) URI: Uniform Resource Identifier. A kind of “address” that is unique to each resource on the web

3) HTTP: Hypertext Transfer Protocol. Allows for the retrieval of linked resources from across the Web.

Tim also wrote the first Web page editor/browser (“WorldWideWeb”) and the first Web server (“httpd“). By the end of 1990, the first Web page was served. By 1991, people outside of CERN joined the new Web community. Very important to the growth of the Web, CERN announced in April 1993 that the World Wide Web technology would be available for anyone to use on a royalty-free basis.

Since that time, the Web has changed the world. It has arguably become the most powerful communication medium the world has ever known. Whereas only 25% of the people on the planet are currently using the Web (and the Web Foundation aims to accelerate this growth substantially), the Web has changed the way we teach and learn, buy and sell, inform and are informed, agree and disagree, share and collaborate, meet and love, and tackle problems ranging from putting food on our tables to curing cancer

The History Of Fault Tolerance System

- Over the past half century, binary computing machines have seen many changes and have exponentially grown in complexity and speed. Early computers functioned effectively without the aid of an incorporated fault tolerance system and relied solely on programmers to detect the erroneous compilation of code. The first computers simply failed after executing flawed code and would only then be inspected and repaired. Early attempts to address faults in machines included the "N modular redundancy" and "M of N majority voting". In the "N modular redundancy" technique the system automatically detects and fixes the faulty module or circuit card and then notifies the operator of the error. The "M of N majority voting" technique uses three or more of any replicable hardware component (essentially three identical machines) and executes commands simultaneously checking for disagreements in the system. In the example of three parallel machines, the system will function as follows:

1) If all three machines agree, the system resumes execution.

2) If two of the machines agree but one is divergent, the execution resumes using the two agreeing machines and the one in disagreement is reported as faulty.

3) If all three machines disagree, the system halts and ends execution.

Both techniques are still in wide-use today but are slowly being replaced by new methods that seek to provide reliability for systems with growing complexity.

Benefits of Fault Tolerant System

This is the six (6) benefits for fault tolerant system that you can use:

1) Reduced Time to Market

Because no special development skills or tools are required, solutions intended to run on Windows-based fault-tolerant servers can be developed and deployed as rapidly as any other Windows-based application. Companies can take advantage of the rich functionality provided in the .NET Framework and the highly-productive Visual Studio .NET integrated development system to rapidly develop custom solutions, or can choose from the full range of off-the-shelf Windows applications. Similarly, existing Windows-based solutions can be moved to fault-tolerant servers without modification, enabling companies to increase availability levels with only an investment in new hardware.

2) Ease of Integration

With native support for industry standards such as XML Web services, the Microsoft platform and .NET technologies make it easy to integrate Windows-based solutions running on fault-tolerant servers with other systems. Microsoft BizTalk Server extends these capabilities even further, with more than 300 plug-in BizTalk Adapters available to simplify enterprise application integration and enable companies to comply with industry-specific electronic transaction formats such as HIPAA or EDI.

3) Ease of Management

Windows-based solutions running on fault-tolerant servers can be easily administered using the comprehensive management tools provided in the Microsoft platform. For example, Microsoft Operations Monitor enables companies to subject applications running on Windows-based servers to granular real-time monitoring, enabling administrators to detect many problems before they can affect system availability. Because Stratus and NEC expose these self-monitoring capabilities through the Windows Management Interface (WMI), the management tools provided in the Microsoft platform can be used to monitor hardware status as well.

4) Lower Hardware Costs

Fault-tolerant servers for Windows are available starting at under $20,000—a fraction of the typical $200,000-plus starting price for proprietary fault-tolerant platforms. Combined with the superior cost-effectiveness of the Microsoft platform, this order-of-magnitude decrease in hardware costs makes fault-tolerance on Windows economically justifiable in a far broader range of situations than fault-tolerance on proprietary platforms.

5) Greater Price-Performance

Not only will companies adopting fault-tolerance on Windows realize significant price-performance advantages over proprietary fault-tolerant systems today, but they can expect to see this difference continue to increase over time. Fault-tolerant servers for Windows rely on the same industry-leading processors as other high-end Intel-based servers, so their price-performance will continue to be driven to new heights by the massive economies of scale for Intel-based microprocessors and the company’s multibillion-dollar annual research budget.

6) Superior Return on Investment

Due to the above benefits, fault-tolerant solutions on Windows typically carry a far lower total cost of ownership than solutions built on other fault-tolerant platforms. Companies switching from proprietary fault-tolerant solutions to fault tolerance on Windows can reduce costs without compromising availability. Similarly, companies in industries with lower costs of downtime—like manufacturing-can now improve the availability of mission-critical systems and still realize a positive return on investment in a reasonable timeframe.

What is Fault Tolerant?

Fault-tolerant describes a computer system or component designed so that, in the event that a component fails, a backup component or procedure can immediately take its place with no loss of service. Fault tolerance can be provided with software, or embedded in hardware, or provided by some combination.

In the software implementation, the operating system provides an interface that allows a programmer to "checkpoint" critical data at pre-determined points within a transaction. In the hardware implementation (for example, with Stratus and its VOS operating system), the programmer does not need to be aware of the fault-tolerant capabilities of the machine.

At a hardware level, fault tolerance is achieved by each hardware component. Disks are mirrored. Multiple processors are "lock-stepped" together and their outputs are compared for correctness. When an anomaly occurs, the faulty component is determined and taken out of service, but the machine continues to function as usual.

Advantage and Disadvantage of Broadband

Advantages of Broadband Internet Access:

1.   Connection speed is up to 100 times faster than dialup connection.  You can download pictures files, software in seconds or minutes instead of hours.  Online gaming is only possible using a broadband internet access.

2.   It does not affect the phone line.  For DSL internet access, you can use the same phone line for both voice/fax and data transmission.  For cable internet access, you are connected to the internet via the cable network.  In either case, your phone line is not occupied while you are connected to the internet.

3.   It is convenient because the internet connection is always on.

4.   You don't need to dial an access number and risk getting a busy signal.

5.   Broadband internet offers unlimited access and you won't be charged based on the connection duration.

6.   Broadband internet not only gives you high speed internet access, it can also provide cheap phone services via VoIP technology.

Disadvantages of Broadband Internet Access:

1.    High monthly fee compared to dialup internet access.

2.    Higher security risk than dialup connection.  A personal firewall is needed to protect your computer.

3.    Not all phone wires are equipped for DSL service.  May not be available in rural or remote areas.

4.    Not all cable TV networks are equipped for cable internet access.  May not be available in rural or remote areas.

Types of Broadband

THERE ARE 4 TYPES OF BROADBAND THAT IS:

  - DIGITAL SUBSCRIBES LINE (DSL)

 The following are The Subscribar Line (DSL):

1. Asymmetrical Digital Subscriber Line (ADSL) – Used primarily by residential customers, such as Internet surfers, who receive a lot of data but do not send much. ADSL typically provides faster speed in the downstream direction than the upstream direction. ADSL allows faster downstream data transmission over the same line used to provide voice service, without disrupting regular telephone calls on that line.
2. Symmetrical Digital Subscriber Line (SDSL) – Used typically by businesses for services such as video conferencing, which need significant bandwidth both upstream and downstream

S

S        Fastes form of DSL typically available to business include:

• High data rate Digital Subscriber Line (HDSL); and
• Very High data rate Digital Subscriber Line (VDSL).

   - CABLE MODEM

•       Cable modem service enables cable operators to provide broadband using the same coaxial cables that deliver pictures and sound to your TV set.    
•       Most cable modems are external devices that have two connections, one to the cable wall outlet, the other to a computer. They provide transmission speeds of 1.5 Mbps or more.

   - FIBRE OPTIC

•      Fiber optic technology converts electrical signals carrying data to light and sends the light through transparent glass fibers about the diameter of a human hair. Fiber transmits data at speeds far exceeding current DSL or cable modem speeds, typically by tens or even hundreds of Mbps.
•      The actual speed you experience will vary depending on a variety of factors, such as how close to your computer the service provider brings the fiber and how the service provider configures the service, including the amount of bandwidth used. The same fiber providing your broadband can also simultaneously deliver voice (VoIP) and videoservices, including video-on-demand.
•      Telecommunications providers sometimes offer fiber broadband in limited areas and have announced plans to expand their fiber networks and offer bundled voice, Internet access, and video services
•      Variations of the technology run the fiber all the way to the customer’s home or business, to the curb outside, or to a location somewhere between the provider’s facilities and the customer

   

    
      - SATELLITE

•        Just as satellites orbiting the earth provide necessary links for telephone and television service, they can also provide links for broadband. Satellite broadband is another form of wireless broadband, and is also useful for serving remote or sparsely populated areas.
•              Downstream and upstream speeds for satellite broadband depend on several factors, including the provider and service package purchased, the consumer’s line of sight to the orbiting satellite, and the weather. Typically a consumer can expect to receive (download) at a speed of about 500 Kbps and send (upload) at a speed of about 80 Kbps. These speeds may be slower than DSL and cable modem, but they are about 10 times faster than the download speed with dial-up Internet access. Service can be disrupted in extreme weather conditions.

WEB SERVER COMPUTER

WHAT IS WEB SERVER COMPUTER?
     Web server computer are computer that deliver(server up) web pages. Every web server has an IP address and possibly a domain name. for example, if you enter the URL http://www.tonton.com.my/index.html in your browser, this sent a request to the Web server who domain the name of tonton.com.my. this server than fetches the pages name index.html and sent it to your browser.
     Any computer can be turned into a Web server by installing server software and connecting the machine to the Internet. There are many Web server software applications, including public domain software from NCSA and Apache, and commercial packages from Microsoft, nestcape and others.


this is an example of web server computer:

• AOLserver (http://www.aolserver.com/)
• Apache web server (http://www.apache.org/)
• Boa web server (http://www.boa.org/)
• foxserv web server (http://www.foxserv.net/)
• lighttpd (http://www.lighttpd.net/)
• tomcat(http://tomcat.apache.org/)

BROADBAND

What is Broadband?

      Broadband Internet service truly is the most used form of Internet access because of its high access speeds. It is offered in four different six forms, DSL (or Digital Subscriber Line), also fiber-optic, wireless, broadband over powerlines (BPL), cable, and satellite. The old dial-up connection is the only non-broadband internet service available, and even though it is cheaper, most Internet users are moving towards the faster broadband Internet connection.