What’s up ? This is THE stephane ANDRE !

Today, in my workout program (tracked with JeFit ), I did shoulders, traps, calves and forearms. My muscles gains in forearms are slow but it’s cool, it’s the process. I didn’t use weight to train my flexors and extensors of my forearms so it take time. I started it since for 1 month. I hurt my right knee during a box sparring 1 month ago and now I can lift heavyweight on my left. Yeah back to do squat, leg press with one leg and deadlift. I’m happy.

Cryptocrurrency

Since 4 months, I think to buy cryptocurrency, espacially Ethereum . I’m more interested by Ethereum than Bitcoin, because with Ethereum you can make smart contract. By example, you and your friend make a bet on a match (basket, soccer, box, whatever). You don’t want to make a bet with a bookmaker because the charge are too high. With the smart I’ve seen, you can program something like this : « If Team A wins, the loser’s money is automatically transferred to the winner’s Ethereum account at the end of the match ». All without charge. In the smart contract that I saw, the 2 people had an Ethereum account.

The principle of cryptocurrency is to transfer money or buy something without a third part (bank or financial service) because charges increase year after year. In few months, I will buy a Ledger Nano S (usb wallet for cryptocurrency)

Digital Bank

Because of cryptocurrency, I thought : « Is it possible to have a bank account and transfer money without a third part ? ». I have a Paypal account but I mean a real bank account with a debit card, you dig ? After watched an Oliver Roland’s video , I discovered 2 bank online with debit card or precisely pre-paid debit card. It’s Transferwise and Revolut .

I read articles about the difference on the 2 and Revolut is excellent for people who travel a lot to avoid high currency exchange fees (even cash machine) when abroad and Transferwise is excellent for international money transfer with the lowest charge. Transferwise and Revolut have app on GooglePlay/AppStore and a deal with MasterCard for the pre-paid debit card.

2 days ago, I opened a Transferwise’s account (multi-currency) without meet somebody, I did everything online. I create an account like the majority of web services with a form and I gave them a scan of my ID and a scan of a bank statement to confirm my address. I received a confirmation by email less than 5 work day week. I’ll put money on this account in few days and I will ask to have a pre-paid debit card.

By looking a little more on Transferwise (because this company created in 2011), I understood that it could be beneficial for people who use Western Union or Ria to send money to parents living in the native country. My parents did it. You see, if you’re an immigrant or an expat it could be more avantageous about international money transfer fees. A story about the co-founder Kristo Käärmann (from Estonia) is he was working in the UK and was losing a lot of money transferring cash back home to pay for a mortgage. It can be also interesting in this case.

In January 2018, Transferwise launched the Mastercard pre-paid debit card, I really curious to use it to see how it work. As I told you, it’s been 2 days that I have my Transferwise’s account, that’s why this article is Part 1. I’ll give my point of view on Transferwise soon. And I think to open a Revolut’s account in few months.

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-Steph

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

On your elbows with your back on the backrest :

Inhale and back up your knees to your torso by rounding your back to feel your abs contraction.
Exhale at the end of the movement.

This exercise works the hips flexors, mainly iliopsoas, obliques and rectus abdominis (it’s the inferior part of the rectus abdominis which works intensely).

Variant

To target the work on abs, it’s advisable to make small swings of legs with your rounded back, without ever lowering your knees below the horizontal.
To increase the intensity, the movement can be done with your legs stretched but it’s necessary to have a good hamstrings flexibility.
You can keep your knees grouped to your torso for a few seconds to have an isometric contraction.

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-Steph

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

Your legs are on a bench with your back to the floor and your hands behind your head :

Inhale and raise your torso as high as possible to touch your knees with your head by rounding your spine.
Exhale at the end of the movement.

This exercise works recuts abdominis and more intensely the parts above the navel.

It’s good to know that farther is your torso from the bench, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

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

-Steph

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

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

Podcast

Standing with your back straight, take the barbell with a supinated grip and your hands are wider than your shoulders :

Inhale and flex your arms with an isometric contraction of your glutes, abs and spinal to not swinging your torso.
Exhale at the end of the movement

This exercice works mostly biceps, brachialis and a little bit the brachioradialis, the pronator teres and all the flexors of wrist and fingers.

Variants

When you change the spacing hands, you work deeply different part :

Widely spaced hands = short head of the biceps
Very close hands = long head of the biceps

When you raise elbows at the end of flexion, you increase biceps contraction and you work the anterior deltoids.

You can do this exercice in a strictly way with your back to the wall without lifting your shoulder blades.

-Steph

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