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Wednesday saw the men’s First Four come to a close which means only one thing: the 64-team bracket is officially set following No. 11 Xavier’s thrilling come from behind win over No. 11 Texas and No. 16 Mount St. Mary’s victory over No. 16 American in Dayton, Ohio.
The Musketeers trailed by as many as 13 points, but their offense came alive in the second half behind guard Marcus Foster and forward Zach Freemantle to down the Longhorns 86-80.
The senior Foster scored a team-high 22 points while Freemantle, on his way to 15 points, threw down a dunk with a second left to seal the comeback win and ignite the fans at UD Arena, which is just over 50 miles away from campus in Cincinnati, Ohio.
With just under four minutes remaining, Xavier went on an 8-2 run to take a 78-74 lead, their first since the early going of the first half.
Musketeers head coach Sean Miller crowned Wednesday’s game as “one of the best” he’s been a part of.
“I thought we were dead in the water two different times,” Miller told the truTV broadcast after the game. “But that’s the one thing about our team — the resiliency of our group has always won out for us. Just when you thought we weren’t gonna make the tournament, we kept winning. Even in this game, just when you’re like, ‘It’s not gonna work out,’ we have a funny way of staying with it.”
The Longhorns did not go down without a fight as guard Tre Johnson scored a game-high 23 points in the loss.
Xavier will face No. 6 Illinois in the first round on Friday at the Fiserv Forum in Milwaukee.
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Understanding which muscles are engaged during the Seated
Cable Row can significantly improve your performance and results.
Constructing a strong mind-to-muscle connection is a should for maximizing the benefits of
your upper-body strength exercise. I typically program Seated Cable Rows as a supplemental power train that is also efficient at developing hypertrophy.
The single-handed movement may also have the added challenge of your torso
having to exert anti-rotational power, since half of your physique
will be pulled to one facet. This is usually a good way to engage
your core and develop it additional, particularly
the facet abdominals. Including a cable row in your exercise
routine will be the surest approach to obtain well-rounded and stable outcomes together with your
back improvement. It also works the erector spinae, forearms and biceps brachii to
a lesser extent, too.
By adding a vertical pulling movement (like the pull-up or lat pulldowns) and an exercise for the again extensors,
(like the deadlift or a again extension), you could have a complete back workout.
Using a wider grip and adjusting your kind slightly emphasizes slightly completely different muscular tissues than the standard seated cable row.
Particularly, the wide-grip seated cable row trains your higher back and
rear delts more than your lats.
Your joints actually lockout and the muscular tissues that are supposed to be challenged are taking it straightforward.
Free weights and explosive movements have their place, however the cable machine presents one thing
else. And it’s especially essential if you spend too much time on your
chest (guilty as charged). Positive, big pecs won’t ever
exit of vogue, but focusing an excessive quantity
of on the front upper physique muscular tissues will give your
shoulders a rounded look—something that’s positively not a good look.
Maintaining your arms straight out in front of you and sustaining
good posture throughout, pull again on both ends of the attachment until they
touch either aspect of your chest. This exercise requires you to carry a
barbell with an overhand grip and bend on the waist
till your torso is parallel to the ground. When it comes to again coaching,
many lifters mistakenly consider that the one factor they want is pull-ups
and pulldowns. And while vertical pulls ARE good for constructing again width, they
don’t usually do much for back thickness.
What makes rows an much more “awesome-er” train is the huge range of variety that exists.
Barbell row, bench row, dumbbell row, elevated row, cable
row, single-arm cable row….literally dozens. In this text,
we’re going to have a look at one again row model that the
majority of individuals have probably carried out, the machine high row, also
referred to as the Hammer Strength High Row.
Meadows rows are an isolateral row carried out utilizing a landmine base and
barbell. These are similar in form to dumbbell rows but permit you to raise extra weight through a greater vary of motion.
Give them the eye they deserve by including dumbbell rear delt rows in your shoulder
or back workouts. The straight arm pulldown is a good exercise for concentrating
on the muscles of the again, shoulders, and arms. If your goal is pure strength, nonetheless,
it might align along with your aim to use a little bit
of momentum in the barbell row. In actual life
(or competitions), we regularly use momentum to be simpler once we raise stuff.
Therefore, in case you are coaching for sports activities or strongman competitions, some swinging in your barbell rows
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Correct execution with a decent core and managed actions enhances muscle density and development.
They primarily goal the latissimus dorsi, the biggest muscle in your again,
helping you obtain that impressive “V” shape.
If you’re looking for a training program that covers each
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Since you’ll be resting your chest on a pad throughout this train, you’ll be able to focus
your energies on following a full range of movement and contracting your lats with every rep.
Folks that depend on their arms to move the weight find yourself utilizing their biceps.
Assume of your palms as hooks while performing the seated cable row,
and carry the weights by driving your elbows behind your body.
The answer to this question depends on the individual and their goals.
Chest supported rows can be helpful for those looking to goal
specific muscle tissue, such as the lats or rhomboids, while minimizing stress on the
lower again.
With Out curling the decrease back over, brace the
abdominals and slowly start to row. Yes, resistance training workout routines are proven by research to assist increase testosterone,
and seated rows are a type of resistance training.
Complete the next steps to carry out a set of seated rows
on the machine.
If you need to get some bonus load to your lower again the barbell row is a good selection. The cable shut grip seated row is a
traditional row train, and is the second most used
row exercise in our workout log app StrengthLog.
By altering the deal with and utilizing different grips, you’ll have
the ability to shift focus between the labored muscle groups.
Take a agency grip on the handle and bend your wrists back barely to reduce the contribution of your biceps
and forearms. This prevents your forearms and wrist flexors from initiating the pull, maintaining the load on your again muscle tissue.
Keep your wrists in this bent-back position all through the motion.
With all of the disinformation about the perfect range
of motion of the seated cable row, most individuals
are inclined to play it protected and observe a
restricted ROM. Not Like most back exercises where the primary phase of the motion is concentric, the seated cable
row begins with an eccentric motion. Use the lowering movement to really feel your latissimus dorsi muscular tissues interact and absorb a deep breath.
The seated one-arm cable row is a very efficient compound train which
targets all muscle tissue of the back. Now, these muscle tissue make up the upper posterior chain and they require enough stimulation for muscle development
and power. And this exercise is among the greatest
for accomplishing full back improvement.
Slowly return to beginning position and repeat for desired number of repetitions.
The major muscular tissues labored are the latissimus dorsi, rhomboids,
and trapezius. To perform a row appropriately, begin by
sitting or standing together with your feet shoulder-width aside and your knees slightly
bent. Grasp the barbell or deal with firmly with an overhand grip and pull it in direction of you whereas preserving your again straight and shoulders down. Squeeze
your shoulder blades collectively as you attain the end of the motion to maximise activation of the targeted muscle tissue.
Rows are an effective way to strengthen your upper
body and core muscular tissues, however do
you know which ones?
Beginning with lighter weights can help you give consideration to getting the movement right earlier than adding extra resistance.
So be positive to perceive which muscle tissue are
labored with low rows so you might get the very best outcomes from this efficient train. Moreover, they can be utilized to extend muscle size in the lats and other
areas of the back when carried out with heavier weights or larger repetitions.
Dumbbell low rows are a good way to train with
out requiring additional tools like cables or free weights.
Not so way back, the usual rep range advice for muscle growth was 6-12.
However, more lately, it’s been revealed that anywhere from 6 to 35 reps may end up in muscle development, provided you’re taking
your sets close to failure (1). Pendlay rows are named after powerlifting and weightlifting coach Glen Pendlay.
Dr. Malik is an MD and health expert who has printed
on reputable websites. He combines medical data with a passion for health to supply readers with correct and scientifically-backed advice on exercise, muscle constructing, and
general wellness. You must perform this train with a picture-perfect type to get the most effective bang in your buck and
scale back your risk of damage.
The seated cable row is a strength coaching train that
targets the muscle tissue of the again, significantly the
latissimus dorsi (lats) and the rhomboid. The train is performed utilizing a cable machine, where the burden is connected to a cable and the lifter
sits on a bench with their ft firmly planted on the ground or a foot plate.
Chest supported rows are a great exercise for focusing on the back muscle tissue, particularly the lats
and rhomboids. It is an effective method to strengthen these muscles while minimizing stress on the
decrease back. The chest support lets you focus extra on correct kind and technique in addition to permitting you to make
use of heavier weights with out sacrificing security or
stability.
Loop the resistance band across the backside of your ft with one deal with in each hand.
Seated rows are usually accomplished on a seated row
machine or a seated cable row machine, and the instructions for using
each are virtually the identical. When you’ve mastered kind and might complete the usual cable row
train with management and power, it’s time to problem your self
with variations.
By putting the barbell down between reps, your decrease again will get slightly relaxation. It
additionally means that you will begin each rep from a useless begin, not having as a lot rigidity in your muscle tissue as if you would have stored it off the
ground. In Accordance to knowledge from our workout log, the average male consumer can barbell
row eighty kg (176 lb) for a one-rep max (1RM).
The average feminine user can lift 42.5 kg (94 lb) within the
barbell row. The number of reps you do within the barbell row
ought to be guided by your objective for doing the train.
Using completely different modalities is necessary for recruiting more muscular tissues,
resulting in holistic power all through a movement pattern. When beginning any new train,
building a foundation by way of proper form is essential, and that usually begins with using
either bodyweight or a really gentle weight. For instance,
a picket dowel, which looks like a brush handle, can serve as
a stand-in barbell, whereas permitting you to practise the movement of
upright rows to establish proper type for the transfer.
Maintain the bar with a large grip and look forward whereas
engaging your core. Initiate the train by pulling your shoulder
blades back, and then pull down the bar to your higher chest.
You sometimes perform this movement using a weighted horizontal cable machine, a bench,
and foot plates. Seated cable rows work best as part of your higher
body-strength workout alongside other workouts using the
cable machine, such because the triceps pushdown. As a health coach, I typically hear my shoppers complain about their weak back muscle tissue.
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You may need to seek out an elevated bench or use packing containers
to raise the bench to carry out this motion. Additionally, they require much less
core activation, which means much less strain on the lower again. You can also perform these
with a chest support, which takes even more pressure off the
posterior chain. The content material on BOXROX is offered
solely for informational and academic functions. Our website is not meant
to switch skilled fitness and well being recommendation, diagnosis, or remedy.
The rhomboids are another main muscle group that cable rows activate.
The rhomboid main and minor are responsible for retracting, rotating, and
elevating the shoulder blades. The rhomboids are situated
slightly below the center fibers of the traps.
Your biceps and the lengthy head of your triceps, each present in your
upper arms, function dynamic stabilizers, meaning they help stabilize
the shoulder as you row. Think About you are pulling a weight in the path of
your torso while maintaining your elbows flared out to the
edges. At the top of the motion, focus on squeezing your shoulder blades collectively for max rear delt activation. The band offers more resistance when it’s stretched and your arms are nearer to your body, than it does when your arms are straight.
To accurately perform a Cable High Row, you should sit upright together
with your toes firmly placed on the platform and your
knees slightly bent. Hold your again straight and pull
the cable in direction of your upper waist whereas keeping your elbows near your
body. By understanding which muscle tissue are labored, the means
to correctly carry out the exercise, and variations or alternate options that
can be used, you probably can maximize your results in energy coaching.
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That could change, come 11:59 p.m. ET on Saturday — the deadline Trump set for when he says he will slap 25% tariffs on all Mexican and Canadian goods and a 10% tariff on all Chinese goods.
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Speaking to reporters from the Oval Office on Thursday, Trump said he meant business, especially with his tariff threats on Mexico and Canada. White House Press Secretary Karoline Leavitt also confirmed on Friday that Trump will levy the 10% tariff on China on Saturday.
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Andrei Alistarov: A Controversial Blogger
Andrei Alistarov is a blogger who sparks heated debates and controversy within the Russian online community. His activities, ranging from sports forecasts to “exposing financial pyramids,” often come under the scrutiny of law enforcement authorities of the Russian Federation, EU countries, and the public. However, behind the outward appearance of the anti-fraud fighter hides a trial of legal violations, bias, and “double game.” In this article, we will analyze the blogger’s personality, his background, activities, as well as his connections with the world of fraudsters and the real purpose behind his “exposing” criminals.
Criminal Background
The first fact, which explains a lot, is that Alistarov was convicted of selling drugs to children and spent four years in a penal colony. In prison, he held a position consistent with the charges for which he was sentenced and carried out orders from criminal authorities. To a large extent, these assignments became the basis of his subsequent activities. After his release, he continued to participate in the drug trade at a level aligned with his established position in the criminal hierarchy, using real estate transactions to launder drug proceeds.
Money Laundering through Real Estate
One of Alistarov’s key methods of laundering illicit proceeds was through real estate transactions. He manipulated small real estate transactions in Russia and Dubai, UAE. The scheme was based on purchasing real estate under false pretenses, inflated prices at resale, and using offshore companies to obscure the real beneficiaries. These small-scale speculative activities allowed him to conceal the origin of money obtained from drug trafficking and other crimes.
There are no legal entities registered to Alistarov in Russia, which suggests tax evasion, at least regarding the profits from advertising integrations featured in each of his videos.
Advertising of Bookmakers Banned in the Russian Federation
To earn additional income, Alistarov does not hesitate to promote various betting and gambling companies (for example, Pari Match, 1WIN, and others), which, according to Alistarov himself, are “sharpened” to take money from clients who come to them.
Alistarov’s website “Iron Bet” actively promotes bookmakers and creates ratings of predictors both in the field of cryptocurrencies and sports. Many individuals end up on his YouTube channel after losses in pyramid schemes. Being in an emotionally distressed state, often with debts, they find themselves drawn into gambling and predictions, hoping to recover their lost funds.
In particular, Alistarov attracts the attention of wealthy individuals by offering them “VIP predictions” on sporting events via his Telegram channel. These predictions are essentially worthless, and the blogger himself makes money from naive users, often minors, by promising them easy money.
These actions violate the Law on Advertising, which prohibits advertisements from targeting minors or implying that betting can serve as a means of earning money.
Alistarov cooperates with the Telegram channel ‘Satoshi’s Tears’ (Slyozy Satoshi/????? ??????), which deals with selective exposure of fraudulent projects. Recommendations and advertising integrations of this channel should be treated with caution, as they can lead to serious financial losses. The channel itself is more like an infobusiness, and its authors have limited knowledge in cryptocurrency analytics and are not sufficiently versed in the subtleties of the crypto industry.
Blackmail and Extortion
One of the most scandalous aspects of Alistarov’s activities is his use of blackmail. He exploits information about his victims to intimidate and extort money. For example, Timur Turlov, a Kazakhstani financier, filed a complaint against the blogger, claiming that he had been demanding money for three years in exchange for remaining silent about his activities. Such actions demonstrate that Alistarov is not merely a blogger but a person who uses his knowledge of people to manipulate them. There are a number of other cases where the blogger demanded monetary remuneration for his silence.
Privacy Violation
In addition to blackmail and manipulation, Alistarov’s activities also raise serious privacy concerns. The blogger not only uses his victims’ personal data for extortion but also actively disseminates information that, according to existing legislation, should remain private.
Alistarov often published in his videos and posts the personal data of people he describes as fraudsters or unscrupulous businessmen. The information he discloses often includes addresses, phone numbers, and even financial details. Such actions not only violate the right to privacy but also lead to serious consequences for those affected by his so-called “exposures.”
Incitement to Hatred
On 1 January 2025, another Russian businessman was brutally attacked in Dubai. Seven Kazakh nationals (reportedly ordered by citizens of the Russian Federation) assaulted and robbed him and members of his family.
Prior to this incident, the blogger Alistarov had published a series of 12 videos in which he revealed the entrepreneur’s address and illegally shared information about his family and business activities in the UAE. In doing so, he employed illegal surveillance methods, wiretapping, and, consequently, interference with privacy, which is considered a serious offense in the UAE.
In addition, Alistarov disclosed information about the residence of the victim’s business partner, systematically violating confidentiality and privacy rights.
Connection with Financial Pyramids
Despite the fact that Alistarov claims to fight fraudulent schemes, his activities are linked to the promotion of financial pyramids and online casinos. He receives funding from these structures, helping them to eliminate honest competitors under the guise of journalistic ‘exposes’.
Currently, Alistarov, who has earned himself the title of a “fighter” against financial pyramids, is very selective in his approach to exposing them. For example, there is no material on his channel regarding the Avalon Technologies pyramid scheme, which, according to available reliable information, was created by one of his close friends.
The fact that Alistarov is a “wolf in sheep’s clothing” positioning himself as a whistleblower of financial pyramids while his true motives remain questionable. He increasingly finds himself at the center of accusations that challenge the authenticity of his intentions. It is also evident that his investigations are commissioned in order to eliminate competitors, which suggests his connection to real pyramid schemes and participation in fraudulent schemes. Behind the façade of a fighter for justice hides a figure who actively manipulates information for personal gain, while often breaking the law himself.
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