How To Do Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and your back is straight. You hold the barbell with a pronated grip and the spacing of your hands is a palm’s width or a little more.

  • Inhale and you pull the barbell along your body to your chin by raising your elbows as high as possible.

  • Expire and return to the starting position by controlling the movement.

This exercise works mainly upper trapezius, deltoid and a little bit brachialis, brachioradialis, forearm flexors, abs, buttdock and sacrospinalis.

The more you put your hands apart, the more you work your deltoids and the less you work your trapezius.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching At The Bar

stretching bar back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended at the fixed bar with the hands apart and with a pronated grip (thumb inwards) :

  • Inhale and exhale slowly focusing on the relaxation of your body. This allows you to relax your back and rebalance the pressure inside the intervertebral discs (the discs that connect the vertebrae to each other).

  • When you feel your muscles relaxed, lower you head forward to try to touch your sternum with your chin. This allows you to stretch the middle and the top of your back.

To increase the stretch, you can ask a person to grab your hips and pull you slowly down or you can swing slightly.

This stretching is essential. When you do it regularly at the end of deadlift, squat or other exercise that compresses the spine, this allows you in the long term to limit the deterioration of your intervertebral discs. This means that this stretch reduces the risk of spinal disc herniation.

Variant

With a tight grip, you stretch more the latissimus dorsi and teres major.

Note

When you do this stretch, it’s possible that you hear cracking of the spinal column followed by a pleasant sensation of release and relaxation of the back.

Don’t worry, these crackles have no gravity. It’s because of the relaxation of the paravertebrale muscle that allow the brutal decompression of the small intervertebral and costovertebral joints. This make the same effect as a suction cup that you take off.

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-Steph

Install Tableau Desktop and Tableau Public

tableau desktop public data visualization

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

Today, I’ll show you how to install Tableau.

Use your web browser to go to https://www.tableau.com/ . On the homepage, there are several options of packages to be installed.

For the course that I do, there is the choice between 2 versions : Tableau Desktop and Tableau Public.

Tableau Public charged and of course, there is a trial version of 14 days. Tableau Public is free and is perfectly usable for this course because there are the same features as Tableau Desktop.

Install Tableau Desktop

Click on the « Try Now » button on the top right

tableau desktop public data visualization

Here there are 3 options : Tableau Desktop, Tableau Online and Tableau Server. What interests us is Tableau Desktop and for that we need to give an email. Once you gave your email, the installation file downloaded automatically.

tableau desktop public data visualization

Don’t worry, the download contains the correct version of the file. This will be a « xzy.EXE » file for Windows and a « xyz.DMG » file for Mac.

If this isn’t the right version that has been downloaded, you can always do this manually with these links.

tableau desktop public data visualization

As soon as the download is complete, you can watch tutorial videos in the « Get Started » area. It’s simple and intuitive.

Install Tableau Public

To install Tableau Public, it’s a little different because you have to go to another website. Use your web browser to go to https://public.tableau.com/s/.

Like for Tableau Desktop, you need to give an email to install the installation file automatically.

tableau desktop public data visualization

The majority of people who use Tableau Public are journalists or public organisations that do not have confidential data because Tableau Public data is on public servers. And as you know, data of a public server is freely accessible to everyone on internet.

Here the Tableau Public main graphic user interface.

tableau desktop public data visualization

Tableau Desktop and Tableau Public have the same structure, features and visualization layout.

But there are 3 differences :

  • With Tableau Public, you can’t extract data because your data is on a public server.

  • With Tableau Public, you need to make screenshots (printscreen) of your charts because you can’t export them.

  • With Tableau Desktop, you can connect to more file type and you can export your charts.

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-Steph

Have A Lot Of Ideas For Articles Or Videos

ideas

I watched an Olivier Roland’s video  and I learned good stuff.

Here is an idea for having several ideas to create articles and videos. This idea is to write a book of at least 50 pages.

The concept is to share regularly with your audience your reflections and the development of your book.

While you’re writing your book, you’re going to learn new things because you really want your book to help people. It’s for this reason that you show your book’s content before your publishing it.

Maybe for you it’s something stupid because your audience can read your book’s content for free but here is the detail of the process.

Infinite source

When you’re writing a book, you’re in a research mood much more powerful and motivating than usual and your brain will look for ideas for your book constantly with information, scientific studies, case studies, etc. All this will stimulate your creativity to make articles or videos.

Share

share

Share your book’s contents as quickly as possible, allowing you to see how people react to a theme or a chapter. When you know people’s reaction, you can correct your content if you see that it doesn’t interest anyone or change the way you present or write that. There are also people who will give you additional information.

Share allows you to avoid losing 2 years of your life writing a book in your bedroom and on the day of publication, no one wants to buy it because it’s not interesting.

Now it’s up to you to choose the content’s type with which you are most comfortable, written or video version. As you know, each one has its advantages and disadvantages.

But it’s always possible to give an excerpt from your book on a theme and start doing trailer videos while waiting for the book’s publication.

Write your book

It’s really interesting to write a book at any stage of your entrepreneurial life (beginner of expert) and it’s easy to write a digital book (e-book). All word processors convert a text file into PDF and it’s really cool.

Share your book’s content regularly with you audience in a text or video format to update your book’s contents and meet the needs of your audience with a theme that interests you. In addition with this process, this will create you unexpected opportunities that will help your to grow your business.

Share this articles if you think it can help someone you know. Thank you.

-Steph

 

How To Do Machine Back Extension

machine back extension

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your torso bent. The pads placed on your shoulder blades :

  • Inhale and straightens your torso at the maximum

  • Back to the start position by controlling the movement and exhaling.

This exercise works spinal erectors muscle mainly, the sacro-lumbar of the spinal muscle and a little bit longissimus thoracis, iliocostalis lumborum, quadratus lumborum.

This machine is excellent for beginner to gain strength to do back’s exercise more technical later.

machine back extension

What is interesting with this machine, it’s to change the weight and the movement’s amplitude during session.

Example

Do 2 sets of 15 reps with a moderate weight and a complete execution of the amplitude and then do 2 sets of 7 reps with a heavier weight and a reduced amplitude.

Share this article if you think it can help someone you know. Thank you.

-Steph

How to Do Back Extension

back extension

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Installed in the bench with your ankles blocked. The axis of the bending is done with the coxofemoral joint and the pubis is outside of the bench :

  • Your torso bent and you make an extension to the horizontal by raising your head

  • Then, you make a hyper extension (you accentuate the lumbar arch). Be careful, this hyper extension is to be done with caution to avoid injuries.

This exercise mainly works with all the spinal erectors muscles of the spine (iliocostalis lumborum, iliocostalis thoracis, longissimus thoracis, intertranversarii laterales lumborum), quadratus lumborum and a little bit the glutes and hamstrings (except the short head of the femoral biceps).

A complete flexion of the torso makes it possible to stretch the whole sacro-lumbar. By immobilizing the pelvis, what means that the axis of flexion is at the front of the body, effort is targeted on the sacro-lumbar muscles but less intensely because of the decrease in amplitude of the movement and increasing the power of the lever.

For even better muscle work, you can maintain alignement for a few seconds at the end of extension.

For beginners, there is a incline bench recommended for ease of movement execution.

back extension incline bench

Variants

  • By making back extension with a stick on your shoulders, you immobilize the part of the top, which makes it possible to target the effort on the lower part of the spine’s muscles.

    back extension stick

  • There is a machine that specifically targets work on the sacro-lumbar of the spinal muscle (the machine I use).

    machine back extension

  • To increase the intensity of the exercise, you can make the movement with a weight plate held behind your neck or tight against your torso.

Share this article if you think it can help someone you know. Thank you.

-Steph

Squat Correctly (Part 1)

squat

I read a Nerd Fitness article  and I learned good stuff.

I’m sure that in your gym, everyone says it’s good to do squat ? But who do your see really doing ? There’s not a lot of people, it’s weird, no ?

I do the squat on leg’s day but the truth is that it’s actually a « full body » exercice. « Full body » means that it’s an exercice that work several different muscle group at the the same time.

The squat mimics a lot of natural movement that you use everyday and if your goal is to gain muscle and lose weight, the squat is perfect.

What I see in my gym is that people who have never done squat are very intimidated and they use Smith machine to be reassured. But the Smith machine is very bad to do squat because it prevents you from making a natural move.

With this article, you’ll know everything about the squat and you’ll be able to do it without problem.

Why

how much why

The squat is one of the most fundamental functional movements of our lives.

Look at babies, they bodyweight squat quietly. it’s by growing that we stop doing squat and be on a chair for hours.

When you travel, you see in countries, people do full squat to sit and chat, it’s fun. There are even restroom where you have to do a squat.

It’s modern furniture and technology that make us want to do less squat but fortunately we can get back to basics and squat all life.

Squat is a movement that uses multiple joints, hip and knee joint. This is what we call a compound movement.

Squat is a movement that uses legs muscles, hips muscles, core muscles, back muscle, shoulder muscle and arms muscle. That’s why I told you it was a full body exercice.

What is cool with squat is that it increases your flexibility and it strengthens your bones, your muscles and your knees.

The fact that squat uses several muscle groups in your body, your body must increase your anabolic hormone production  to exercise the movement. This is cool because it helps to lose fat and gain muscle.

Strengthening strength in your knees and in your hips decreases your chances of having injuries in everyday life.

You saw, it’s really good for your body to do squat. Now, look at the different type of squat.

Bodyweight squat

bodyweight squat

It’s the simplest squat version, it’s the squat we used to do when we were babies.

Stand with your feet slightly wider than your hips. Your toes should point lightly to the outside, about 5 to 20 degrees outside.

Look before you and fix a spot on the wall in front of you. You’re going to look at this point while you’re squatting. You don’t have to look at ceiling or look at the floor. For me, it also helps me to stay focused.

Put your arms straight forward so that they’re parallel to the ground. Keep your spine straight. Your spine shouldn’t be rounded or too arched.

Be concentrated to properly distribute the weight on your feet. The weight must be on your heels and the ball of your feet. You must feel like you glued to the floor. With this technique you’re able to move your toes throughout the squat.

During the squat keeps your whole body contracted. Here we go.

Inhale, swing your hips back and push your butt back. You swing your hips back to bend your knees. It’s important to swing your hips back to begin the movement. If you start by bending your knees to begins the movement, the day you’re going to lift a heavy weight, you’ll quickly feel the pain and difficulty.

Continue to look in front of you by fixing the spot on the wall in front of you. Keep your back straight to have your spine in a neutral position and your chest and your shoulder up.

Get down

As you go down, stay focused so that your knees are aligned with your feet. I remember that when I started squatting, I had to concentrate on not having my knees inside my toes. When this happened, I would push my knees out to be aligned with my feet. Of course, your knees must not exceed the width of your feet.

Imagine you have a Start Wars light saber on your knees. The light saber should be between your second and fourth toes, it’s a little trick to help you have your knees aligned with your feet.

Squat down until your hips joints are lower than your knees, this is the parallel position. It’s necessary to look at the hips position and not the thighs position because the thighs size can be different from one person to another. If your hips joint aren’t lower than your knees, you do a partial squat.

Once you’re down, it’s time to get back on your feet.

Get up

Continue to have your whole body contracted and push on your heels and keep your feet on the ground as well.

Stay focus so that your knees are aligned at your feet like when you get down and contract your butt up to be sure to use your glutes.

The most important thing is that you have to keep your body and your core contracted all along the squat. It’s important to learn to do this right away because the more you lift heavy, the more it will help you to have a good body’s position during the squat.

Note :Every human being has a unique body so none of our squats will look perfect. A person who has a short femur  will have a slightly different squat than a person who has a long femur. And it should be added that many people are working to improve their mobility problems. What I mean is that if your squat looks different from the person next to you, it doesn’t mean you’re doing it wrong.

Share this article if you think it can help someone you know. Thank you.

-Steph

Data Science Domains

matrix

I have just enrolled in a Data Science course on Udemy and I learned good stuff.

In Science, there are several domains. In Data Science, it’s the same.

data science domain

Data Science is composed of 3 fields : computer science, math and statistics and domain knowledge. But for some years, this changed a bit. Data Scientists need to have other skills than programming and statistics.

Look at this new diagram :

data science domain

Let’s look at these skills in detail.

Statistics

Data is the basis of the Data Scientists so they must be able to filter the data to have relevant data that will provide them with insights. This allow Data Scientist to build models to classify the population and make reliable forecasts of future events.

Visualization

Do you know the computers langage ? Do you know bytecode like « 00100010100101010110 » ? No and it’s the same for me. It’s for this reason that Data Scientists must have the ability to see through the data and especially show them to others. This is why visualization is an important skill to show the data.

Data Mining

This is the part of the work where the Data Scientist has to make the detective like Sherlock Holmes. It’s in this phase that we must look in the data for insights and abnormalities.

Database and Data process

It’s simple, the Data Scientist cleans the data, stores and processes the data in the database.

Pattern recognition, Machine learning et Neurocomputing

These 3 disciplines help explain to computers how to learn do to a specific task on its own. There are not things I’ll learn but these are interesting disciplines for some business problems.

In our world where competition is increasingly aggressive, technical skills are no longer enough. Here are other skills that Data Scientist need to have.

Communication

communication

Data Scientists need to interact with people everyday. They have to do that because the insights are not just in the data. There are insights that we can only find by talking to people. That’s why it’s important to not afraid to talk to people to ask them questions on a daily basis.

Presentation

This is another type of communication . In this case the Data Scientist doesn’t try to extract information but to explain what he/she found to the people. This is a very important skill because the Data Scientist is the intermediary between insights and people. It’s a bit the data translator, it’s simply explain the content of data.

Domain knowledge

Data Science can be used in any industry. One day you can do research to find fraudulent transactions and another day you can build a compensation model for employees of a medical establishment.

That is why, in what industry you work, you must do research and know quickly the necessary part of the industry. The rest will come naturally. Quickly learn the basics of the industry where you work.

Practice in real situations

Proverb : « It’s by forging that one you become a blacksmith » says everything. This concept is extremely applicable in Data Science.

Programmation

The 2nd basic domain of Data Scientists. The better you talk to your computer and the more efficient you are, the more successful you will be. If you don’t know how to program, learn this from today. Programming has to become a hobby, something you like to do.

Creativity

This is what make the difference between Data Scientist and Data Analysts. To become an excellent Data Scientist, you need to work your creativity. Be curious and you will find insights that nobody would never have found.

Now you know the skills needed to become an excellent Data Scientist. As you see I have a lot to do.

Share this article if you think it can help someone you know. Thank you.

-Steph

Should You Arch Your Back ?

exercise arching back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Make Podcast

For people who don’t have vertebral pathology, arching their back during an exercise isn’t a problem. Arching a little bit the back for exercises such deadlift or squat is necessary because the spine is rounded so arching a little bit the back helps avoid injuries.

But for some people, arching the back during an exercise can be very dangerous :

  • This concerns people suffering from congenital spondylolysis (absence of welding of the vertebral arch). The lumbar spine’s extension may cause the vertebrae to slide (spondyloystesis), which can seriously compress the nervous elements and cause sciatica.

    spondyloystesis

  • This concerns people who have demineralization due to age (osteoporosis) or people who haven’t yet completed their growth. The lumbar spine’s extension may cause spondylolysis by fracture of the vertebral arch. This fracture which has broken the posterior attachement system of a vertebra can slide and seriously compress the nervous elements and cause sciatica.

    osteoporosis

spondyloystesis

Share this article if you think it can help someone you know. Thank you.

-Steph

Know How Much Weight To Lift (Part 2)

how much

I read a Nerd Fitness article  and I learned good stuff.

If you didn’t read the Part 1, click here 

Several workouts later

several workout

Now that you know your starting weight, you can do the « progressive overload » method.

« Progressive overload » method involves gradually increasing the stress in your body during training.

For beginners, this means increasing the weight at each workout session. You know after each workout, your body is healed. And if you do things well by having good nutrition and good sleep, your body becomes stronger than before.

When your body gets used to your workout, it’s bad sign. When your body used to do 5 sets of 5 reps, it will become more effective so your body will burn fewer calories and use fewer processes to achieve movement.

To know when you need to add weight, you need to look at the difficulty you had in your last set. That’s why it’s important to track your workout to analyze your performance. You can use a paper notebook, Evernote  or a fitness app like Jefit . Document how much you lift, how many sets you do, how many reps you do, the degradation of your technique arrived at what set and what reps and quality of your latest set.

If you couldn’t do all reps of the last set with a good technique, take the same weight at your next session to improve your technique.

Doing this guarantee you that you don’t stagnate because every rep you do is more solid et better than the last time. To improve, it’s not necessary to increase weights at each workout. You can rest less between your set, improve movement control or do more reps. All these variations mean that you become stronger.

On the other hand if you can do all sets with an excellent technique without the barbell’s speed, it’s time to add weight. It doesn’t matter than you add 9 kg (20 lbs) or 1.1 kg(2.5 lbs), you progress.

All professional athletes will tell you it’s better to add weights slowly and progress constantly rather than to progress quickly and hit a plateau. In this way, you build your strength, your confidence and your momentum.

That’s why I recommend you to start too lightly for you progress constantly.

In life, there are ups and downs so there are days when you can’t add more weight because there is a lot of stress at school/work or you haven’t sleep enough and so on. It’s important to listen to your body rather than absolutely lift the weight you want.

Find your ta 1 rep max

1 rep max

It’s really fun to find the maximum amount of weight you can lift for a rep from time to time.

However for a beginner who has just started, it’s better to make the movement with a proper technique and add weight slowly to try to find. I advise you to follow a workout’s program for at least 6 weeks before to try to find your 1 rep max.

Why

Even if your technique is good for a beginner, you’ll have a better results by learning to make ajustements and corrections as you go. When you start, your body isn’t prepared to do this performance so if after 2 weeks you try to find your 1 rep max, it will not be your true 1 rep max.

In addition, when you train, you train everything in your body. Things like muscles and bones will become stronger while others like the nervous system will become more effective. The more often you do something and the better you do. When you’re a beginner you get better quickly.

And as you are a beginner, you haven’t yet experienced it. It’s not safe to try your 1 rep max when you learn the movement. Even if you have a good technique with a light weight, you’re going to hurt yourself because you don’t have the experience yet.

When your technique begins to deteriorate, you need to have experience to complete or stop the movement safely.

If you look at weightlifting or powerlifting competition, sometimes the way to lift does’t have the best technique you’ve seen. However, the lifters have enough experience to handle this and know how to stop the movement if something goes wrong. When you’re a beginner, you don’t know how to do it.

The respectable quantity to be lift

bench press fail

In fact, I think you already know the answer : it’s the weight that suits you. That’s why it’s important to keep track of your workouts because your’re competing with the « You » of the last week. It’s like racing your ghost in Mario Kart.

You’re like me, you want to have a strength better than average strength but it’s more complex that what you think because it depends on your body’s type, your background as an athlete, your genetics and other factors.

If there was a formula or a calculation, we would all have a superhero’s body but this is not the case.

This is why you have to concentrate on lifting the weight that is right for you today. At your next training, you’ll try to lift heavier and if you can’t do it, you will do more repetitions or decrease you rest time between your sets.

In this adventure to have an athletic body for life, forget people around you. The person who is next to you do squat at 226.7 kg (500 lbs) and you squat at 22.6 kg (50 lbs) ? Forget it ! If you squat at 22.6 kg (50 lbs) and it’s a challenge, it means that it’s the right weight you should lift.

Never modify your workout to impress the personne who is next to you. No one is judged by the weight he lifts and if people do that, they’re not future winner/champion. It’s the losers who seek shortcuts.

Remember :

  • Winners warm up with the empty barbell.

  • Winners focus on their reps and aren’t ashamed to lift less than the person next to them.

  • Winner take the time to do things right, even if it means lifting less than what they know can do.

  • Winners started with a beginner workout program like you

Remains cautious, begins slowly, adds weight slowly.

It’s better to train in safety early rather than hurt yourself and be frustrated before you’ve progressed like my friends hurt in the shoulder. My physique has progressed a lot while their bodies stagnate because of their shoulder injury.

Share this article if you think it can help someone you know. Thank you.

-Steph