1#1 VCU hangs on against Middle Tennessee
There were a lot of great college hoops games on Saturday; Kentucky vs. North Carolina, Butler vs. Indiana, Ohio State vs. UCLA, but in the next tier of games Middle Tennessee at VCU highlighted the pack.
It was a mid-major clash between the Atlantic 10 and Conference USA. Both programs have strong non-conference resumes that put both solidly in the NCAA tournament as at-large teams.
VCU was the one that was able to add to that resume on Saturday night with the 80-77 win in the Sigel Center.
All game long the Rams (8-3) and Blue Raiders (10-2) went back-and-forth with 12 lead changes and five ties. Each team proved capable of putting on a balanced offensive and defensive attack, but the talent spread among each roster prevented large runs.
It was a fairly clean game with neither team having shooting droughts.
Although the Rams were a better shooting team and limited their turnovers, Middle Tennessee took advantage of their rebounding advantage (39-28) and a strong night from behind the arc (8-14)
JeQuan Lewis had 20 points for the Rams in only 21 minutes, shooting 7-11 (3-7 3pt). Mo Allie-Cox (15 points) was kept out of the rebounding column on the night with his counterpart, JaCorey Williams having 14 rebounds to go with his 17 points.
Williams was one of four Blue Raiders to score in double figures, led by Giddy Potts (25 points). Potts missed a game-tying buzzer beater that would have tied the game at 80.
This was perhaps the Rams largest out-of-conference win on the year with LSU being a close second.
2#2 Northwestern hangs Dayton out to dry
If only on team was going to break through for a big win on Saturday it was going to be Dayton over Northwestern. Just no one expected the Flyers to lay an egg in the first half and end any chance at the win.
They are Dayton (7-3) though and made the game interesting late, but it was the Wildcats that held on 67-64.
Building a 23 point lead at half-time, Northwestern (10-2) quickly found themselves in trouble in the second half. After holding Dayton to 4-28 shooting and only 17 points, the Flyers were back within four with a 90 seconds remaining.
In a span of less than eight minutes, Dayton erased the lead with a 22-4 run.
Their comeback was stemmed by none other than the team’s energizer, Scoochie Smith. In the second half he scored 16 of his 18 points and gave the team extra possessions with five steals.
Charles Cooke was behind Smith with 12 points.
Shooting for only 14 percent in the opening 20 minutes was just too much to overcome. Hitting six of eight at the charity stripe in the final two minutes was enough to hold Dayton at bay.
Normally a good rebounding team, the Flyers were out-rebounded 44-30, of course due to their poor shooting. They allowed the Wildcats to get eight offensive boards.
3#3 Davidson cannot hang with Kansas
There was a point on Saturday that Davidson was the only team on track to win against a Power 5 team, and they were playing the No. 3 team in the country.
With a one point lead at halftime, Davidson (5-4) had Atlantic 10 fans rallying around the Wildcats. A season full of disappointments across the conference had the A10 clinging to any team that had a strong non-conference showing.
For Kansas (10-1) though, it was merely a sloppy first half. The Jayhawks went 0-8 from behind the arc to start the game with Davidson rebounding the ball well and extending the length of their own possessions. However Kansas cleaned up their act with 6-13 and forced the ball to only go through the hands of Davidson’s scorers, Peyton Aldridge and Jack Gibbs.
Combined the dynamic duo scored 34 points with Aldridge (22 points) hitting five three pointers. It was Gibbs though who struggled with a 3-14 shooting performance.
They could not keep up with their counterparts of Frank Mason III and Josh Jackson recording 18 points each.
Kansas went on to win 89-71, including a 31-13 scoring run to finish the game.
This match is indicative of what Davidson had been, and will be, the remainder of the season. Two incredible scorers can individually pull out a win against nearly any team in the country, but a supporting cast that fails to pick up slack.
A result that would not shock the conference: a team that is good enough to beat Rhode Island on the road but also bad enough to lose to Duquesne at home.
Yeah, them Cats are wild.
4#4 Mason makes it Eight
No team in the Atlantic 10 is hotter than the George Mason Patriots right now.
Heating up right before conference-play kicks off, they have won eight straight games with their most recent being a laugher against Longwood 97-60.
George Mason’s (9-3) success has come with the new unselfish attitude that radiates across their depth chart. It is not the same three scorers leading the team each night; normally it is Marquise Moore and two others.
One thing that is astounding about Moore (17.9 ppg), until the Penn game he had been scoring relatively quietly. Often in college basketball it is hard to go unnoticed when putting up 10+ points a contest, but his teammates and the system put together by Dave Paulsen have allowed a player like Moore to thrive.
His quick attacking speed and ability to finish at the rim makes him an easy target for the Patriots. With their confidence and ‘pass-first’ attitude, Moore is not forced to do half of the work. Instead he receives the ball on a rotation and drives to the rim.
No isolation. No decision making.
As shown by LeBron James in the NBA, a star-player makes the rest of the roster look great. Forward, Jalen Jenkins is having his best season as a senior because of the attention Moore attracts.
He is seventh in the country with a 70 percent field goal percentage.
While being the point guard, Otis Livingston II is the team leader in three point baskets (20). He is also second in the NCAA with a 97 percent free throw percentage, while making 30 in a row (a Mason record).
The freshmen are also averaging 16 points a game.
Enjoy it while you can Mason fans, a transition out of this year will be a tough one. But before that becomes an issue, know that this team is special and the work that they have put in deserves your support.
5#5 Conference continues to falter
Each week it the same story for the Atlantic 10: could have, would have, should have.
For evidence, take a look at last week’s #JumpBall, or the week’s before, or the week’s before that.
Combined as a conference the Atlantic 10 has a 91-61 record. Not bad, but not great either. This is as of all games on Dec. 20. For the remaining of this post the stats are from the same date.
Here are the conferences combined records against teams based on their RPI:
1-50: 5-26
51-100: 9-17
101-500: 14-6
151+: 59-11
There is no record on this list that looks particularly good. The top-50 RPI record would be fine if the other records were strong, but they are not. Granted the difficult schedule has come with the national attention the conference garnered in the 2012-15 NCAA tournaments.
Right now seven teams are in the top-100 RPI with three more in the top 150.
One week remains on the non-conference schedule. Opportunities will be against Miami, Mercer (again), William & Mary, and 12 other contests where the Atlantic 10 should be able to bolster their overall record.
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It additionally wants a variety of apparatus, together with a barbell, dumbbell and
weights bench. Sure, 3 workouts can be sufficient for shoulders if they target all deltoid
heads. Embrace overhead press (heavy, 4-6 reps), lateral raises (moderate, 8-12 reps), and face pulls (light,
reps) for balanced growth. The shoulders are your body’s most versatile joint, however they are also probably the most susceptible to long term wear and
tear. So, you want to approach your shoulder workouts in a method that gives you the highest reward with the bottom risk.
Interact your core to help keep your decrease ribs down and decrease back urgent into
the wall. Rest for 15 to 30 seconds and repeat for a total of
two sets and 10 breaths. This stack is designed for experienced powerlifters who’ve accomplished at least three cycles and possess
a solid understanding of correct training, hormone biking,
and vitamin. The Mandro The Giant Gold Stack is a bulking complement stack designed to assist customers overcome muscle-building plateaus.
It is beneficial to perform shoulder workout routines 2-3 occasions per It is recommended that shoulder workout routines
be carried out 2-3 times per week, with no much less than at some point of relaxation between each session. The
Reverse Cable Crossover lets you strengthen and
tone the rear deltoid muscle tissue. When doing a shoulder exercise with a cable machine,
you presumably can add loads of single-arm workout routines to appropriate potential imbalances.
Cable workouts are a great place to begin if you wish to add some variety to your shoulder
exercise routine.
Suppose about pulling your shoulder blades toward your spine on the lifting phase, quite
than just lifting it straight up, cues Saini. Click here to return to our list of strength training packages
and exercises. Once More, be happy to take the biceps workout routines and do them as a stand-alone exercise or as
part of your back or chest workout. As An Alternative, you depend on your again workouts to care for your biceps, too.
To carry out bodyweight curls, you want something
to connect TRX-style bands to that will maintain your weight.
TRX (Total-Body Resistance Exercise) is a selected model and
not an inexpensive one at that, but you must use gymnastic
rings, which are very reasonably priced, instead.
The posterior deltoids are located on the back of your upper arm.
They are attached to your shoulder blade as nicely, allowing you to
increase and laterally rotate your arm. The posterior deltoids are primarily
in use with workouts that bring your arms behind you (i.e.
reverse flys). Your shoulder blades should be left as still as
potential, with only the arms transferring. This will isolate the rear delts and scale back the
involvement of the mid traps and rhomboids.
Highly Effective entrance delts will power up the scale of
your shoulders and your pressing energy. Since the
front delts are heavily recruited when bench urgent, larger and stronger front delts might help you press more weight.
The weight used ought to cause you to achieve muscular failure somewhere within your chosen rep vary.
We love them as a result of you can use so much selection when busting out some sets.
A easy slight lean ahead can change the feeling of the train. Who would not need shoulders that
look like they may carry the world? Lift the dumbbells
vertically until they’re according to your collar bone,
along with your elbow pointing towards the ceiling. He spends his free time
on the health club, on his surfboard or staying up late watching
sports in incompatible time zones. And if you’re ever hungry for extra quality exercise suggestions and restoration routines, ensure to take a look at the CrazyBulk blog and YouTube channel.
Maintain your band in entrance of your body, slightly under chest
height (A). Preserving your arms straight, explosively pull the band aside, squeezing your shoulder blades together.
Not Like the hip, which has a deep ball-and-socket structure for support, the shoulder’s shallow socket is dependent
upon a community of muscle tissue, tendons and ligaments
for stability.
You should never hit snooze on a warm up, however for shoulder exercises, a warm up is much more important!
As mentioned, the shoulder is a posh joint, which makes it significantly prone to injuries, strains,
and dislocations. Taking 5-10 minutes to correctly warm up the shoulder joint initially of your exercise can be fundamental in stopping injury and
making certain a great range of motion. You Are probably beginning to see a pattern now with these isolation shoulder exercises…
This can keep your shoulders from rounding forward and
likewise activate the rear delts. Upright row activates all main shoulder muscular tissues, making it excellent
for upper body stability and conditioning. It is important to do this often to improve your posture and defend yourself from injury.
To keep the bottoms-up place for the bell, you will now
want to totally ensure your wrist is stacked directly under your
elbow. And whenever you finish the press, wrist and elbow must be immediately below shoulder.
As A Substitute, MH health director Ebenezer
Samuel says to add shoulder actions to your workouts while you’re training different muscle
teams or as one part of full-body exercises. Your shoulders are some of the complicated joints in your entire physique.
The ball-and-socket joint allows you to transfer with a 360-degree vary of movement,
however could be delicate when compared to different joints
(hence the issues about coaching volume). Even although you will be stronger with the single-joint workouts since you’re doing them first, keep
away from the temptation to go too heavy, because of the added stress to your elbows
joints.
Like the lats, your upper again will spherical out
the wide powerful look. Capped broad delts with no meat surrounding
them make you look skinny and weak. Slabs of muscle across the traps, higher again, and
lats with the shoulders will make the wide shoulder physique
extra prominent even without a tiny waist.
By strengthening your higher and mid trapezius
muscle tissue, you’ll help the muscles that assist promote an excellent posture.
Other workouts that promote flexibility and core strength may also help with your posture.
This dumbbell shrug variation involves lying susceptible on an incline bench, which
maximizes upper lure stimulation. Saini recommends reducing
the dumbbells toward the floor till you feel a deep stretch in the trap muscles.
Are you bored with the conventional dumbbell shrugs and looking for a challenge?
Holding the dumbbells within the overhead position places further load on the traps, which can result in new variations.
The trapezius muscle, or traps, is the second largest
again muscle group after the lats.
As An Alternative of performing the curl with the elbows
right down to the facet, you’ll pull your elbows back as you carry out the curl.
Seated cable rows are glorious for mid-back development as a
result of they provide fixed rigidity, ensuring efficient muscle
activation. Emma is a Health Science graduate, qualified private trainer, and author.
When we think of focusing on the shoulders we sometimes consider workouts
like dumbbell raises, overhead presses, and reverse flies.
The dumbbell upright row works the medial deltoids and higher traps equally.
Focus on drilling the motion mechanics before lifting heavier weights.
Most picks for this record of the most effective biceps workouts require some type of tools, be it a barbell, a set of dumbbells, and even expensive machines.
Nevertheless, should you practice at home and don’t have the space or the money for such contraptions,
you probably can still do several glorious arm workouts, like the chin-up and
the body weight curl. The front increase can be carried out utilizing any sort of free weight, corresponding to
weight plate, or a resistance band, but your
best weapon is a pair of dumbbells.
The workouts below (Workouts A and B) are supposed to be completed
within one week. Have you been working via the same ol’ break
up for some time now and are ready to modify issues up? Dumbbells can be utilized to perform compound and isolation workouts, and, better of all, they’re best for home and gym exercises.
Performing 3-4 sets of 8-12 reps of every train is really helpful for most exercises.
Dumbbell shoulder workout routines could be protected if performed appropriately with correct type and method.
Lifting to get wider shoulders requires attacking the facet delts.
The broad physique is a mix of a large upper again and lats with a smaller waist via reduced body fats.
In my experience, nothing will develop your higher back just like
the snatch grip high pull from the blocks. When we dive into the research,
we see the most significant activation of
the aspect delts is in the course of the lateral raise
exercise compared to some other exercise [1,2].
Beneath you’ll find my favourite 4 exercises together with video demonstrations.
Sharpening up the top of your physique is the key to achieving the coveted V-shape, and no quantity of working,
sit-ups or squats goes to give you shoulders worth writing home
about. Hopefully you’re now feeling impressed and are raring to go with a sensational
shoulder session. They supply lots of adjustments for the plates so you
will get in that vertical place to get your shoulder aligned.
If the train nonetheless feels uncomfortable, or you might be on the lookout for an alternate, you
want to try the monkey row. It’s some of the in style
compound actions for this reason.
As Quickly As you’re into your workout, you should handle the burden you are lifting.
If you start to battle, drop the burden or pickup a lighter
choice. Go exhausting or go home might work for some
muscular tissues, however in relation to shoulder workouts it’s simply not value it.
This exercise strengthens the rear delts and improves shoulder
stability, reducing the risk of injury.
The incline bench removes the potential of utilizing momentum, making the
movement more challenging. Through “Fit Life Regime,” he generously shares the insights he’s
gained over a decade in the field. His objective is to equip others with the information to begin out their own health journey.
You ought to begin with a lighter weight to realize
optimum performance. Do about 5-10 reps for every (both sides/directions the place it
applies)… Strengthening the shoulders helps improve your posture and
helps cease the dreaded ape-like posture that
comes from sitting too much and playing with your cellphone.
Verify out our articles on the best cable shoulder workout
routines or these barbell shoulder workout routines.
Plus, you’ve already accomplished a standing
overhead press with the push press, so it’s good to throw some place selection into
the combination. It’s a strong move that makes
use of explosiveness to propel the load upward, which
ought to allow approximately 30% extra weight than a
regular shoulder press. When performing isolation exercises, I
favor using the cable machine over dumbbells as it allows a smooth,
constant drive from any angle. The overhead press is notoriously tricky as a outcome of biomechanics, and because of this, many lifters simply are
likely to avoid it. However, keep in mind, your shoulders will always be weak when you do not train them.
With the assistance of our programming tips and killer shoulder exercise, you’ve received every little thing you need to construct the
boulder shoulders of your desires. In reality, we would go as far
as to say that one of the primary targets of most bodybuilders is to construct
massive delts, because it plays an enormous role in overall aesthetics.
Then begin standing dealing with ahead, ft shoulder width aside, with a piece of the resistance band and a dumbbell in each
hand. Press the dumbbells overhead and then lower them again to start position at shoulder stage.
Now, if you’re coaching at house and also you don’t have access to a barbell for
a press, don’t suppose you’re getting off so easy!
Developing faster and stronger footwork can lead to major health features.
The stronger your mind-to-muscle connection, the higher the contraction and muscle
activation. The aim is to truly “feel” the exercise
quite than simply mechanically perform it. Simply remember
that it does not take much weight to realize massive outcomes here, so begin with something like ten kilos and see
how you feel. I’m Avi Silverberg and that is the place the place my friends and I nerd out about powerlifting method.
On this weblog we share all the issues we want we knew when getting started.
Your spine should keep impartial during the train, with the power during the
raise coming all out of your shoulders. It you discover bodyweight dips too difficult, you might make the exercise more accessible through the
use of a resistance band. The incline bench press is a
variation of the standard flat bench press. It is carried out by inclining the bench
to an angle, sometimes between 15 and 45 levels.
Many folks imagine the delts are comparatively
small compared to major muscle groups like your pecs or lats, however in reality, they are more sizeable than each.
It’s a hard reality to accept, however there’s only a lot you can do
in pursuit of broader shoulders. The least you are in a position to
do to simplify your workouts is push yourself so far as you’ll have the ability to.
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