Here are a couple of aluminum plates, some of the very first milled by my CNC-converted MF70. These are intended for the Y axis of the new, improved version of my MF70 CNC. A standard type 606 ball bearing fits in the circular recess in the middle, just like the bottom one in the photo. The outer holes are for mounting the axis stepper motor, and the inner holes are for attachment to the table. At the moment I am about to start the process of milling a couple of standoffs that will go in between the table and these plates. This will hopefully extend the woefully limited Y axis travel of the MF70.

Milling new parts is going rather slowly at the moment. The current mechanics of the machine are not very precise and rather inefficient. To ensure that the motors do not miss any steps, they need to be driven at a rather low speed. This is in contrast to the built-in spindle of the MF70, which seems to do best with relatively light cuts with a high feed rate, due to the rather high RPM (5k to 20k). The new parts should help alleviate this problem.

One other thing that does not help the situation is that the torque obtainable with the current stepper drivers is quite beneath the potential of the motors I use. To overcome this, I’ve started to work on a new controller board that implements bipolar chopper drive instead of the unipolar L/R drive of the current board. In addition, the new board will increase max current per coil from 0.5A to 0.6A. For the new board, I am also seriously considering to switch to the LPT port instead of USB, as this will enable me to use readily existing software such as EMC2 without a lot of work.

I’ve owned a benchtop CNC mill since the middle of 2000.  The first real machine tool in my shop was my Taig lathe, so when it came time to find a CNC mill to go with it, the Taig mill was a natural choice.  The two tools have identical spindles and take much of the same tooling, so this was a money-saving measure at the time.  But in terms of transferring work from one tool to the other it has added benefits as well since the same chucks will fit the lathe spindle, the mill spindle, and the rotary table on the mill.  All in all, it’s a nice combination to have in the home, even if it is a little small by industry standards.

My shop has seen several moves over the years, the most recent being a move from Texas to Hawaii.  It wasn’t the kindest thing to do to my tools, but a set of good stout shipping crates kept things from going too horribly wrong.  Even so, the performance of the mill began to degrade once it arrived, and a little over a year ago it finally gave up the ghost for good.

Luckily none of this had anything to do with mechanical damage of any sort.  I’ve tested the tramming on my mill over the years, and unless I do something really stupid, like dig in a tool and keep driving one of the axes, it’s never had any problems of that sort.  I replaced the spindle motor on both the lathe and the mill with 1HP variable speed DC motors at one point, which was a good change for the lathe and a vast improvement over the mill’s stock 1/10HP AC motor.  Other upgrades came along as well, such as a relay box for the mill’s spindle and coolant, a quick change tool post system for the lathe, and a number of other things.

But once the mill was dead, none of that really mattered.  So it sat.  And I fumed.  And eventually I more or less walked away from it.

If it had died a violent death with smoke and loud noises and all the trimmings, I probably would’ve had an easier time of things.  Instead it died a slow death of having random position loss in various axes.  Parts started to come out wrong, and toward the end I couldn’t make a “there and back again” pair of moves in any of the axes and have it come back to the same place.  The thing still moved, but in essence it became useless as a machine tool.

Digging into the electronics indicated that there was a problem in the high voltage power supply.  But as with most problems, that was just the symptom rather than the cause.  Digging deeper, it became apparent that the mill’s electronics weren’t designed well in terms of heat extraction.  Over the years they had run a little too hot a little too often, and things were starting to fall apart.

Despite what people may believe about computers, heat doesn’t instantly kill electronics.  But it does reduce its expected lifetime.  Every electronic assembly carries with it an expected mean time between failures, or MTBF.  It’s been a while since I’ve done an MTBF search, but once upon a time most hard drives had an MTBF in the several tens of thousands of hours.  Running a hard drive hot wouldn’t instantly kill it, but it would reduce the expected time before failure for that individual device.  A well-treated drive might have an MTBF of 20,000 hours.  One that was in a computer with a busted cooling fan might have its TBF reduced by a factor of ten or more.

Which is essentially what happened with my mill controller.  The big electrolytic capacitors in the high voltage power supply had cooked.  And chances are the FETs in the motor drivers were cooked as well.  Everything was suspect.  So I either faced a whole string of test-and-replace operations, with the certainty that it would fail again unless I re-designed the case and cooling fan layout, or I could skip all that and replace the whole mess.

I chose the latter option.  But not having the money readily available, I couldn’t actually make good on the plan.  So the mill sat.  And sat.  And sat.

Then the miraculous happened and I got a bonus at work.  Ever since I first bought my lathe and mill, my wife and I have had an agreement:  Bonuses are bonuses.  Half goes to the family accounts, but the other half goes to the individual who earned the bonus so they can enjoy the fact that they were rewarded for good hard work.  This is how my mill was purchased in the first place, and this was exactly what I needed to get it back up and running again.

I knew the controller I wanted: a Gecko G540.  It’s a beautifully engineered piece of electronics capable of driving four stepper motors at up to 48V at 3.5A.  My motors weren’t a great match for it, but I knew I could replace those later.  The G540 is just the driver electronics, though, so in addition I knew I’d need a power supply.  And a case.  And a cooling fan.  And an E-stop switch.  And a power switch.  And a whole host of other doodads that seem simple but add up fast.  In the end I skipped all that and picked up a G540-based controller from Keling.

But Keling is in China, so while the unit was shipping I had some time to think through everything else I wanted to do.  Since this constituted something of a “do over” from the standpoint of my mill, I made a list of annoyances, both major and minor, and started work.  The list is by no means finished, but here’s where it stands now:

• Cleaner – At one point I switched to a coolant/lube that did something I’d never run into before.  Even better, I found there is a name for it: “varnishing”.  It had a tendency to cover everything in a nice layer of oil (a good thing for a machine tool!) and then dry out to a hard, tacky film.  This is other-worldly bad for tools.  I took the whole mill apart, cleaned everything to bare metal, and re-assembled it with good quality way oil on every moving part.  The goobery coolant/lube is now gone.
• Storage – My mill work area has been horrid for storage.  So I ran an eight foot shelf across the top of the mill and lathe bench, and moved a number of tools that had previously lived underneath the mill bench to the shelf.  This keeps them clear of swarf, coolant, and other crud that seems to happen to everything below benchtop level.
• Lighting – The lighting around the mill, and to a lesser extent around the lathe, has been gawdawful.  I mostly work in the evenings, but I can’t turn on the full lights in the shop once my kids are in bed because they can shine in their bedroom window.  I picked up some under-shelf kitchen LED lighting, and got a nice spotlight set up that points at the mill spindle.  These are switched from the same switch unit that powers on and off the mill controller.
• Cables – The cables on the original mill motors were very short, and of uniform length.  Which makes sense from one standpoint, but was painful when trying to locate the mill electronics.  The one place that really made sense to mount the electronics was on the mill’s work surface.  Which is a terrible idea when it comes to keeping flying metal out of the cooling fan.  (Hm!  Now I know why there was such poor ventilation on the original controller!)  I installed longer cables that let me put the electronics on the shelf over the mill.
• Computer – I’m still not where I want to be with this, which would be to run my mill using Mach3 controller software.  But I got a new installation of EMC2 on a faster computer, so my pulse stream to the mill’s motors should be cleaner.
• Way covers – The mill moves things around using big stepper motors attached to lead screws.  If metal chips or coolant gets on the screws, it can seriously mess them up.  The way covers I had were basically plastic sheeting.  I replaced them with rubber accordion way covers from Little Machine Shop.  It’s a vast improvement that’s hard to appreciate unless you’d spent almost ten years using plastic sheeting.
• New controller – The Keling G540 controller finally came.  I plugged everything in, set up EMC2 to use it, and away it sang!

One of the big drawbacks with the previous controller was that it did nothing to address something that happens with all stepper motors: midband resonance.  Every stepper motor on the planet acts like a wheel with a detent spring holding it in place.  To move the motor, you move where it wants to detent to by changing the configuration of the magnetic fields in the motor’s coils.  But it’s still acting like a shaft on a spring.  If you make the motor move to the next step by changing the configuration of the magnetic fields being generated by its coils, the motor will very quickly accelerate toward the new position, and decelerate once it hits it.  And it’ll bobble back and forth (very quickly and with very very small moves) kind of like a car with bad shock absorbers will bounce around if you jump on its bumper.  The real catch with this is that at a particular speed, you wind up hitting a harmonic of that bobble frequency, and the motor will resonate.  Typically this results in lost steps and lost position.  And the really unfortunate thing is that this happens at a low speed that you really do want to get past so it can run at high speed.

The G540, in addition to being a 10 microstep driver, also compensates for midband resonance.  So when I said I plugged everything in, set up EMC2 to use it, and away it sang, it really did sing.  The mill is quieter now, doesn’t hit that “growly” sound as it accelerates up to speed, and has no speeds at which it can’t really operate at all.  This is a massive contrast to the way things were.

My mill still isn’t 100% ready for prime time.  There is still some work to be done like adding home switches, installing relays and outlets in the Keling box for spindle control, getting the VFD output from the G540 to drive the Digispeed I’ve got on my mill’s spindle motor so I have closed-loop spindle speed control, and a whole host of others.  But much of that is in the category of “want” rather than “need”.  It can wait.  For now, I have a mill that’s almost ready to go.  I expect the first of the new parts will be coming off the mill this weekend.  Quite frankly, it’s overdue.

- Tom

I’ve finally managed to complete all the axes and get the CNC-converted Proxxon MF70 to work. The photo above shows the whole machine, and here is a video:

The USB control board is able to do linear and circular interpolation on board. I’ve made the host-side into a Python module, and coded a few scripts that enable me to move the axes using the keyboard or interpret Gerber or NC drill codes. It’s all in quite early stages, though. Shortly after I recorded the video above, the controller got stuck in one of the line segments and ruined the workpiece, so it seems I’ve still got some debugging to do. Nevertheless, it all seems to be on track, and I am already planning improvements to the machine, with parts to be manufactured using the machine itself.

We all tend to think that swing stepper is difficult to fit in a small space, maybe we are all excuses to avoid exercise, or we all tend to think that because the equipment available today. It is much too bulky and space consuming.

If you’re one of those people in need of space, you need to know that Side Stepper for small spaces available in all sizes, shapes and prices. Most of us do not have the opportunity to buy a gym could take up all the space, but we have the chance to buy pieces that are under our bed in a closet or in any storage space.

Swing stepper bending for small spaces is a good option; resistance bands also. This equipment is ideal for small apartments, because it can be packed in a bag, and he may even accompany you in your travels.

You can attach to a door, or work out while standing on them. Free weights are also an excellent option, you can stick them under the bed or in a cupboard and anywhere you might have space.

Weight can offer many different options in development, because you can combine with cardio aerobics, simply by increasing your speed and weight routine. Swing Steppers are also great for small spaces, because they take up minimal space – indeed, any more than 3SQ feet – and can be placed anywhere when you have finished using it.

Swing Stepper is an excellent exercise recommended by all the trainers and doctors anyway. Side Stepper does the same thing which is useful and provides an option to save space. And keep in mind that there are now many options, you can explore, for example, you can always opt for a folding rowing machine that offers numerous exercises.

Related:
A Brief Review on Swing Stepper
Uses and Features of Swing Stepper

It is really tricky to get word from somebody saying don’t like a fine figures. Developing ones own fine figure is achievable with the help of kettler stepper which can be used at any comfortable positions. When a person uses his/her own kettler stepper, he can save time as he can use it at any time he wishes.

The usefulness of everyone having his/her own work out kettler stepper is that they can use it under the roof without going outside thus prevent them from weather problems. There is no need for jogging in the park at night dark.
The work out kettler stepper is so compact but this active piece of equipment helps to better heart rate but at the same time it will remove the wanted fat deposits present in the body- specifically fat deposits in the tight tummy area in the stomach. It has a built-in digital meter to calculate the calorie intake and the time needed to complete the session.

A great feature of the kettler stepper is the training computer which provides you with information on time taken, the number of oar strokes, and the speed of strokes, distance covered, energy consumption and pulse rate. You can program the computer for a particular distance to cover and stroke speed – and you will receive visual and audio signals when you have reached your goals.
Pressure can be easily adjusted by doing so give a feeling of going up a slope. This will in return gives a place for extra press on calf, thigh and hip curve muscles that results in the removal of fat from legs and hip portion.
Unlike most other machines, the Kettler Stepper Machine has a circular movement which accurately simulates real rowing giving your body a real workout.

Related:
Get A Good Figure With A Kettler Stepper
Review of the Kettle Stepper Machine

It is really difficult to pass the word to tell someone not to the figures as a fine. Those developing own fine figure is achievable with the help of stepper twist that can be used in any comfortable position. When a person uses his own key step, it can save time, he can use it anytime he wants.

The usefulness of each with its own work on stepper twist is that they can use it under the roof, and without going to prevent weather problems. It is not necessary for jogging in the park at dark.

The work twist stepper is so compact, but this active piece of equipment to better heart rate, but at the same time, he wanted to remove deposits of fat in the body fat deposition specifically in stomach tight in the stomach. It has a built-in digital meter to calculate the calories and the time needed to complete the session.

A great feature of Twist Stepper is the training computer that provides information on the time taken, number of strokes and the speed of strokes, distance covered, energy consumption and heart rate. You can program the computer for some distance to cover and running speed – and you will get visual and audible signals when you reach your goals.

The pressure can be easily adjusted, thereby giving a feeling of climbing hills. This will in turn, gives additional space for the press on the calf, thigh muscles and hip curve resulting in the removal of fat from thighs and hips.

Unlike most other machines, the Twist Stepper machine has a circular motion which accurately simulates real rowing giving your body a real workout.

Related:
Body Sculpture Bs1370 Mini Twist Stepper with Cords – What’s It Like?

An Aerobic fitness is part of a regime of exercise equipment. There are two main paths that lead to a healthy lifestyle and what are the diet and exercise. With the help of these two factors, health becomes very easy to maintain. There are many choices when it comes to doing exercises. You can join the gym to do some exercise programs and you can get more or less the same results with the purchase of gym equipment and use it at home. Aerobic fitness is one of equipment such as exercise can be very useful for maintaining a healthy lifestyle, is well stocked and in a state smart.

In these modern times, the concept of weight machines became modernized. There are different machines for different parts of the body. The Stepper fitness is considered very useful if you plan to grow your legs. It is considered a very effective type of training for your lower body. There are many among us who are facing this problem of being fat and especially if this fat is around the area of your legs, then step aerobic capacity can be used to get rid of it. The workout is done to stepper fitness is specifically designed for exercising the legs.

Aerobic fitness comes in different styles and types. It will be easier, less expensive to develop some real and very costly. Generally, it depends on the choice of the buyer. In the case of being a beginner, eager to create and start the exercise routine, simpler versions tend to be useful for those who began their routine and try to follow suit with this new equipment excised. The more mature tend to favor more sophisticated, they can maintain their pace with different and bold new levels of aerobic fitness stepper exercises. There are various other workouts that require stepper aerobic capacity. This means that you can do aerobic exercises separate stepper fitness and can be a part of different programs and exercises as part of a whole body workout.

Related:
Stamina Conversion Ii Elliptical-Stepper Fitness – Quality That Is Affordable

Here is the control board for the CNC-converted MF70. I opted for a rather simple design. It contains a PIC18F4550 microcontroller and 3 ULN2003A darlington arrays for driving the steppers. The PIC handles USB communication with the PC host, interprets incoming commands and controls the motor stepping sequences. It is probably a bit of an overkill for this kind of project but I already had some . There is a ULN2003 per motor, implementing unipolar drive. The motors I use here are 12V, 0.6A motors and with a some current limiting a ULN2003 is able to drive one although not exactly at full torque. The whole system is powered from a 12V, 2A power adapter.

As the pictures show, I had to solder directly to the USB data pins on the board to get the USB communication working reliably. Using the on-board type B USB connector did not work very well, and I guessed that it was due to the rather long differential USB data traces on the single-sided board. To be honest, I did not pay much attention to the impedance of the USB traces and it seems this was a mistake . Anyway, I’ve already redone the PCB layout to shorten (and thicken) the USB traces to better meet the impedance requirements. To achieve this, I’ve rotated the PIC sideways in this new layout. I haven’t built the new layout yet, but I guess it might be one of the first PCBs I’ll build with the MF70 CNC when I get it working.

In its current state, the board can step the motors and it is detected properly as “Retromaster MiniStep” by the host OS. I decided to use the WinUSB API on the host side to avoid writing a device driver. Up until now, I tried to get USB control transfers to work with the firmware as that mode of communication seemed appropriate for this type of device. Even though control transfers with no data stage work fine, I could not get control transfers with a host-to-device data stage to work. I did examine the Microchip USB firmware thoroughly and tried several things, but without an in-depth knowledge of how USB control transfers and Microchip silicon work, I could not succeed. What makes matters worse is that Microchip firmware documentation on the subject is rather poor (and likely inaccurate), and to my knowledge none of the available device firmware examples use this kind of control transfer, which leads me to suspect that this functionality of the firmware was never properly tested. Anyway, I dropped the idea, and decided to use bulk transfers instead.

Having found a decent solution for the problem of soldermask making, I decided to further improve the quality of my homemade PCBs by having the holes drilled automatically, rather than manually as I have been doing up to now. I own a Proxxon MF70 manual micro-mill that is quite suitable for conversion to CNC (as proven by several examples I’ve seen on the net). The MF70 has a rather limited Y-axis travel (of only 46mm), but this problem can be solved by a little bit of manual intervention, at least in the case of PCB drilling.

So, thinking that it would be rather cool to have a micro-CNC available for my workbench, I started working on it right away. I made a motor mount for the X-axis, as well as a rigid, set-screw type coupling that also serves as a stop to prevent the play of the leadscrew. The motor mount turned out all right but the center hole for the coupling was a little off-center and not perfectly straight. Anyway, I decided to change the design a little (separate the coupling and the stop) and I ordered some new tools that should allow me to make much better quality couplings / stops.

I also built a control board that connects to a PC host through USB and drives the 3 stepper motors. I’ve managed to drive the steppers using the board (and move the x-axis of the MF70) but there are problems with the USB. I’ll make a more detailed post about the control board later.

Anyway, it seems that I got sidetracked once more. Hopefully, I’ll have some quick progress with this new project so that projects like UFE won’t suffer from more delays. Actually, this MF70 CNC project is the sort of project that should prove to be a time saver in the long run.

Analog clocks now a days get no respect. Everyone is digital this, or binary that, and we admit it is nice to look over and see the time promptly displayed. But there’s something about the quiet ticking and ominous feeling you get when around a large intricate clock that you know some serious time has been invested.

Nostalgia feelings aside, [Alan] from Hacked Gadgets introduced us to his Gear Clock. While it’s not a new idea, and in fact we have a few around the office, his concept really inspired us. His clock is driven via stepper motor and a PIC, allowing for the time to be fairly accurate. The only small problem he mentions is the poor paint job, but we think it looks amazing regardless.

Atzokoan Londresen kokatuta dagoen Conscious Sounds estudio eta zigilura jun ginen. Bertan Bush Chemists ibiltzen dira reggae eta dub doinuak produzitzen eta nahasten. Europako dub musikaren erreferentzia bat direla ez dago dudarik. Irratsaio honetan dituzue entzungai azken urteotan kaleratu dituzten abesti batzuk, ea gustokoa duzuen!

zeureganatu: 15# Urriak 19 – Bush Chemists

List of the customers of Socorex include virtually all private, industrial, academic, and governmental laboratories. These customers belong to diverse fields such as life sciences (biotechnology and molecular biology), medicine, chemistry, pharmacology, environment, agriculture, etc. Requirements of scientific community are efficiently taken care by the dedicated network of Socorex distributors. They carry an inventory of Socorex’s products and provide technical support, repair and calibration services.

For sustained accuracy and consistent and repeatable operation, pipettes should be calibrated at periodic intervals. These intervals vary depending on several factors:

The skill and training of the operators, skilled operators tend to operate the instrument more correctly and make fewer accuracy-robbing mistakes.

The liquid dispensed by the pipette. Corrosive and volatile liquids tend to emit vapors, which ascend into the pipette shaft even under proper operating conditions and may corrode the metal piston and springs, or the seals and o-rings that provide an air-tight seal between the piston and the surrounding sleeve.

Pipettes that are frequently dropped, are subjected to careless handling or horseplay, or that are not properly stored in a vertical position, will tend to degrade in accuracy over time.

Applications requiring maximum accuracy also demand more frequent calibration. Instruments used for purely research applications or in educational settings generally require less frequent calibration.

Under average conditions, most pipettes can be calibrated semi-annually (every six months) and provide satisfactory performance. Institutions that are regulated by the Food and Drug Administration’s GMP/GLP regulations generally benefit from quarterly calibration, or every three months. Critical applications may require monthly service, while research and educational institutions may need only annual service. These are general guidelines and any decision on the appropriate calibration interval should be made carefully and include considerations of the pipette in question (some are more reliable than others), the conditions under which the pipette is used, and the operators who use it.

Socorex has established an all-time tradition by dedicating itself to precision and quality. Obtaining of ISO 9001 and ISO 13485; Quality Management System certifications speak of their commitment to manufacturing the most reliable instruments and in providing best services. A 3-year warranty cover is provided for all manual pipettes. Socorex product lines are designed to operate under national and international standards such as ISO 8655, GLP, GMP and NCCLS.

Pipettes and tips are used for accurate liquid handling in many lab applications. This area includes both pipettors, which are complete devices used to deliver a known quantity of solution to a vessel; and pipette tips, through which fluids are dispensed, which are often sold separately from the pipette or pipettor. Pipettes and tips are either of the classical style (glass) or digital.

There are three main types of pipettes and tips: positive displacement, air displacement, and Pasteur styles. Pasteur pipettes are small glass tubes with a bulb at the end used for dispensing small amounts of fluids. Positive displacement pipettes are used for high viscosity and volatile liquids. Both types of pipettes have a piston that moves in a cylinder, or capillary. In air displacement pipetting, a specified volume of air remains between the piston and the liquid. In positive displacement pipetting, the piston is in direct contact with the liquid.

Selecting air displacement pipettes and tips require special consideration. Air displacement pipetting, which is used for standard pipetting applications, is highly accurate. Even so, conditions such as atmospheric pressure, and the specific gravity and viscosity of the solution can have an effect on the performance of air displacement pipettes. Typically, air displacement pipettes are meant for general use with aqueous solutions.

Positive displacement pipettes and tips are used in applications that require extreme accuracy. These pipettes and tips are also recommended for specialized procedures such as DNA amplification. The microsyringe tips used in positive displacement pipettes are disposable, which helps avoid sample-to-sample and cross-contamination, and contamination due to the aerosol effect.  Positive displacement pipettes and tips are also used for high viscosity and volatile liquids.

Currently wide variety of high precision instruments are manufactured which are used for measuring, dosing, transferring, dispensing, and injecting liquids in a wide number of applications. The products list comprises of Electronic pipettes, Digital reading pipettes, Digital adjustment pipettes, Positive displacement pipettes, Repeater pipettes, Microdispenser pipettes, Bottle top dispensers, Low profile dispensers, Laboratory syringes, Pipette controllers, Pipette tips and consumables, Instrument stands, Laboratory detergent/disinfectant, and Scalpels and blades. Every instrument undergoes strict performance control test and attested by an individual QC certificate. Socorex Service Center offers a global repair and calibration programme. “One stop does all” is the motto of the Socorex Service Center. The service ranges from basic maintenance to accredited calibrations of all micropipettes and dispensers (according to ISO 17025).

Socorex was founded in late 1940s. It was established in order to fulfill the need for new types of quality syringes for medical applications. In due course of time the products gained international recognition. Socorex is a Swiss expert of precision liquid handling instruments such as electronic or manual micropipettes, repeaters, dispensers, pipette controller, syringes and accessories.

For many women the inner and outer thighs are an area they really want to tone, trim and get looking great. But they are such a tricky area to work, how can you do it?

Firstly lets assess the most common exercise people do to try and improve the tone of their inner and outer thighs;

Abductor and Adductor Machines. So are they any good?

The problem with them is that they work such a small area of the muscle. They work the tinest strip of muscles on the inside and outside of the thigh respectively.

If you use these machines in the gym take a look at the muscles it works and you will see what I mean. Usually each machines show the muscles it works by highlighting them in red. Look at the red muscles on the abductor and adductor machines and them compare this to the leg press machine. You will notice about 10 times more red on the leg press machine. And this isn’t even a particularly good exercise for your legs either!

So if the abductor and adductor machines aren’t the way to tone your inner and outer thighs, what is?

Squats. I know I talk about this exercise a lot, but it really is the best exercise for the inner and outer thighs. And you will also tone and work your bum, hamstrings and pretty much entire low body at the same time!

There are many 3 different variations of squats; regular squats, wide squats and split squats. For maximum results you should employ a combination of all 3, 4 times a week. For descriptions of how to perform these exercises simply search using the search bar tool on the right. Iy will take you to several articles that will explain them.

Today’s Takeaway:Don’t use the abductor/adductor machines in the gym! If you want toned inner and outer thighs you must get away from these machines and start doing different types of squats.

Sports Trainers are divided into 2 groups:

I) Weight-lifting trainers (train outer muscular system and joints, improve your muscles).

1)Weight and dumb-bells (all muscles are active).
2)Machines with levers and units (the weight can regulate and it’s possible to work out definite muscular group).

Read more about Sport Trainers

Damals, als Frau Landgeflüster noch jung und schön war, hat sie drei- bis fünfmal in der Woche Powergymnastik gemacht und ist zusätzlich noch ein paarmal in der Woche gelaufen. Dann aber wurden die Beschwerden, die ihre rebellische Wirbelsäule verursachte, zum Dauerzustand und sie musste mit dem Sport weitesgehend aufhören.

Im Sommer letzten Jahres habe ich einen erneuten Versuch gestartet und bin einmal die Woche zum Fitness gegangen. Doch leider musste ich mir recht schnell eingestehen, dass ich mit meinem Halswirbel nie wieder Fitness- und Lauftraining machen werden kann. Das finde ich sehr schade, denn ich finde Sport ist der optimale Ausgleich für meinen anstrengenden Job.

Im Oktober bin ich durch eine glückliche Fügung beim taijiquan gelandet. Der ideale Sport für mich, der mir Entspannung, Ruhe  und ein inneres Gleichgewicht verschafft. Das, was ich nicht verbessere, ist meine Ausdauer und Kondition. Da dies aber auch ein großes Anliegen von mir ist, habe ich mir in Bremerhaven einen Stepper gekauft und steppe seitdem jeden Abend. Heute ohne Socken, das war nicht so toll. und ich merke, ich kann durch regelmäßiges Steppen durchaus meine Kondition steigern. Außerdem bekomme ich dadurch bestimmt einen knackigen Arsch und feste Oberschenkel.

Und ja, ab morgen nur noch in vernünftigen Sportschuhen.

[tioguerra] helped make these tiny bots for the World Robocup 2008 in china. There’s tons of information on the Mixed Reality forum, but you might be specifically interested in the bot section.  There are breakdowns of different aspects, such as charging and IR communication, as well as some great photographs of the unit along with a smaller one. The construction of the robot seems so nicely fit together, someone spent a lot of time getting the design just right.  Since we don’t see a new section for 2009 bots, we are guessing that they’ll use this design again.

visit http://www.kenlu.net/forum/showthread.php?t=38230

Especially, when it sounds like this: