May 22, 2020 · 1,000 Hindu Squats a Day. May 22, 2020 by Matt Furey. Mark M., a long-time customer from the Northeast wrote me yesterday to say he used to bang out 1,000 Hindu squats a day. That was back in 2002. He wrote: “Those days are long gone my man.”. Jun 2, 2022 · Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at http://tiege.com/bioneersquatMy eBook, video course, and training program: ... I do hindu squats. I have a good leg workout I do that uses no weights and it kills my legs .. People really undermind **** like high step ups and calf raises and things too.. I mean if you superset some crazy diff excercise, it doesnt necessarily replace weighted excercises.. but can still burn the heck outta your legs "The only person you are destined …Taken from Joe Rogan Experience #1281 w/Tom Papa: https://www.youtube.com/watch?v=mgLAhLzw2s8Jan 25, 2020 ... Hindu Squats For Weight Loss. Hindu Squats will help with weight loss, as they are one of the best bodyweight exercises to burn belly fat. In ...In terms of differences, the Slav squat has a wider base, with the feet placed shoulder width apart or wider, compared to the Asian squat which is often narrower. There are also other squats that have cultural reference, including the Hindu squat. Adding Asian Squats into your Daily Routine. There are 2 ways to gain the benefits of Asian squats.10 Hindu squats on the minute for 3 continuous minutes. Over time, add one rep per minute until you can do 34 Hindu squats on the minute. Once you have achieved this, you can either try again with a mouthful of water or add a 5kg weight vest. The ultimate goal for Hindu squats (which few reach) is 500 consecutive repetitions in 15 minutes. Hindu squats can actually help to rehabilitate knee injuries, despite the fact your knees go forward over your toes -- something which is usually discouraged when squatting, adds Furey. To perform the Hindu squat, put your weight onto the balls of your feet and stand as if you were about to perform a regular body weight squat with your …HINDU SQUATS are the best Leg Workouts you can do Without question, Hindu Squats are the best leg workout you can possibly do. Otherwise known as Tiger Squats or Bethaks, this exercise originated in ancient India and were one of the basic exercises that all Indian wrestlers performed to gain great strength and endurance.Hindu squats are a lower-body exercise that work your quads, glutes, hamstrings, core and calves. Learn the technique, muscles targeted, similar moves and risks of this strength and gymnastic training.Mar 10, 2009 · The Hindu squat is a very interesting squat variation. It is a very fast-paced bodyweight squat that works your legs and really works your heart and lungs. (Be sure to watch the video for the best explanation.) Step 1: Stand with feet shoulder width apart, hands straight out in front of you. Step 2: Pull your hands into your chest. Joker 1: 40 Hindu Squats; Joker 2: 20 1/2 Moon Push-ups; Color Values. Black: Double the face value of the card in reps. Red: Face value reps. *Draw a 8 of Spades, do 16 Hindu Squats. *Draw a 7 of Hearts, do 7 1/2 Moon Push-ups. Movement Tutorials. Hindu Squat Tutorial; Jump Squat Tutorial; Hindu Push-up Tutorial; 1/2 Moon Push-up …Hindu squats or Uthak-baithak (Hindi: Standing and sitting) is an Indian calisthenic bodyweight exercise used by Indian wrestlers and other athletes to build leg …Ben Greenfield shows you how to do a hindu squat. Get faster results and free workouts from Ben on a Pear Biofeedback device at http://tinyurl.com/pearsportDoing 100 squats every day seems nearly impossible. But if you commit to it, you will be surprised at how beneficial it is to your lower body strength and ap...HINDU SQUATS are the best Leg Workouts you can do Without question, Hindu Squats are the best leg workout you can possibly do. Otherwise known as Tiger Squats or Bethaks, this exercise originated in ancient India and were one of the basic exercises that all Indian wrestlers performed to gain great strength and endurance.Oct 2, 2018 · The shape changes but not the form.”. There are many reasons for utilizing a reverse pattern of breathing when you do Hindu Squats – as well as when you do Hindu Pushups. One is because this method gives a deeper massage to the internal organs, helping them do their job more effectively, Another reason is that reverse breathing is believed ... May 20, 2020 ... In this HINDU SQUATS TABATA WORKOUT video, you will be doing Hindu Squats, as fast as possible with good form. You will be doing this HIIT ...Oct 5, 2021 ... Karl Gotch inspiration. Hindu Squats Hindu Push Ups Mace / Club Training via @adexclub LOTS of calisthenics We are in a world where ...Nov 13, 2007 · Remain still or slowly shake out your legs or walk in place. Repeat as many squats as possible within 20 seconds. Keep the pace of your first Tabata cycle, aiming to complete the same number of squats. Rest for 10 seconds. Complete eight total cycles of squatting for 20 seconds and resting for 10 seconds for an entire Tabata interval workout. The Hindu newspaper is one of the most reputable and widely read newspapers in India. Known for its high journalistic standards and comprehensive coverage, it has become a go-to so...Mar 24, 2021 · Hindu squats are a lower-body exercise that work your quads, glutes, hamstrings, core and calves. Learn the technique, muscles targeted, similar moves and risks of this strength and gymnastic training. Apr 7, 2022 · Learn how to perform the Hindu squat, a dynamic and full-body exercise that improves balance, coordination, mobility, and strength. Find out the differences between the Hindu and conventional squat, the muscles targeted, and the tips to master the lift. He was the first person to publish a book teaching people Hindu squats, Hindu pushups, bridging and other exercises. Furey was an NCAA II Champion wrestler in 1985, who trained with Olympic ...In today’s fast-paced world, staying informed about current events is crucial. With so much information available online, it can be overwhelming to filter through the noise and fin...Indian squats, also known as Hindu Squats (Baithak) are a popular fitness exercise. The Hindu Squats is a full-body exercise that primarily targets the quads, hamstrings, glutes, and calves of the lower body. Additionally, this exercise improves cardiovascular endurance and strengthens the core, including the abs and lower back.TimmyAnderson.netIn this video, Tim demonstrates a daily movement routine that will make you as strong and able as you want to be so you can live the life th...Hindu squats can actually help to rehabilitate knee injuries, despite the fact your knees go forward over your toes -- something which is usually discouraged when squatting, adds Furey. To perform the Hindu squat, put your weight onto the balls of your feet and stand as if you were about to perform a regular body weight squat with your …Click here to to overcome your #1 Fitness Roadblockhttp://strengthcamp.com/youtubequiz-----...Mar 24, 2021 · Hindu squats are a lower-body exercise that work your quads, glutes, hamstrings, core and calves. Learn the technique, muscles targeted, similar moves and risks of this strength and gymnastic training. Hindu Squats vs Squats: देसी उठक-बैठक के हैं कई फायदे, जानें उठक-बैठक और स्क्वाट्स में कौन ...Squats are considered a full-body workout that may help with numerous benefits, including weight loss. But the question remains, what are the Hindu squats’ …To begin the Hindu squat, start with an upright position. Your feet must be shoulder width apart, with your arms stretched out in front of you. Inhale as you close your fists and slowly pull your arms back to your to forefront your underarms. Make sure to pull back strongly but slowly, tightening your grip as you reach your body. With your back ...The 360 has been used by Hindu warriors and Pehlwani wrestlers for ages. It works the shoulders, chest, back, and forearms. Begin by holding the mace directly in front of you with your hands gripped closely together at the end of the handle. If your left hand is above your right hand, you’re going to push the mace ball over your right shoulder.Here is my version of the pehalwani baithak.. hope you find this exercise helpfull.LEARN INDIAN TRADITIONAL WORKOUTS AND MARTIAL ARTSClick here to get starte...To perform the Hindu squats, stand with your feet straight under your shoulders, width apart. In other words, you should be standing with your shoulders …10 reps. 4-minute rest. kettlebell swings and Hindu pushups workout. That’s it. 20 reps of kettlebell swings followed by 10 Hindu pushups. You can of course adjust your own repetitions to your fitness level. It can be 10/10 or 5/5.The Hindu religion forbids eating any type of meat, eggs and fish. The religion teaches that these products are not only linked to ignorance, but also to poor health and disease.Oct 5, 2021 ... Karl Gotch inspiration. Hindu Squats Hindu Push Ups Mace / Club Training via @adexclub LOTS of calisthenics We are in a world where ...Indian squats, also known as Hindu Squats (Baithak) are a popular fitness exercise. The Hindu Squats is a full-body exercise that primarily targets the quads, hamstrings, glutes, and calves of the lower body. Additionally, this exercise improves cardiovascular endurance and strengthens the core, including the abs and lower back.Oct 5, 2020 ... Terrific Tuesday Training Run 6km Dunds (Hindu squats) 50×2 Kicks 50×2 Killed myself That's how my body mind soul likes it.May 16, 2020 ... Today's workout was 100 Hindu squats 60 Hindu press ups and 40 Australian rows followed by a 10 minute ab workout and then 5 minutes with ...Mar 11, 2022 · Hindu squat is undoubtedly one of the most effective variations of the squat- from training your muscles and joints to help improve stability and cardio, the evergreen Indian exercise is a must-have for everyone’s training regime and with proper execution of the exercise, the gains are plentiful. Hindu squats and press-ups are trials of bodyweight strength that also boost mobility and balance. Our workout finisher combines both for a session you can perform anywhere. Made famous by early ...Today, where people find it difficult to practice 100 Hindu push-ups, ancient wrestlers used to perform 2000-2500 Hindu push-ups easily. Hindu push-ups and Hindu squats are the main reason why Indian wrestlers are more powerful than other countries’ wrestlers.. Today, we will discuss the advantages of these Indian-style push-ups in detail.Take it easy do body weight squats, keep away from anything that is past 90 degrees for now. What most people do when they squat below parallel is to "rest" for an instance in the down position. This instance can be less than a second. At this time, the hamstrings relax and cause all the damage to the knees.Mar 1, 2021 ... Hindu squat is a lot different and difficult than any regular squat. These squats involve you pushing yourself in a sitting position and then ...There are many reasons for utilizing a reverse pattern of breathing when you do Hindu Squats – as well as when you do Hindu Pushups. Another reason is that reverse breathing is believed to increase internal power. Yet another is the idea that it will help you “turn back the clock.”.Hindu squats (side view) - insider details of this exercise and many more can be found on my member-ship site - fureyfaithful.com #mattfureysays #combatconditioningHindu Squats is a at-home work out exercise that targets glutes & hip flexors and quadriceps and also involves calves and hamstrings. Follow the Pin link for full instructions for how to perform this exercise correctly and visit WorkoutLabs.com for more exercises, workouts, training plans and more simple fitness resources! ©WorkoutLabsFeb 3, 2021 · In this video, Tim actually explains some of the reasons why you want to do the Hindu Squat. Apparently, he neglected to do that in his first video about Hin... May 26, 2023 · Plus, incorporating squats in your overall workout routine also helps strengthen your tendons, ligaments, and bones, which, according to the American Council on Exercise, may help reduce your risk ... Hindu squats and press-ups are trials of bodyweight strength that also boost mobility and balance. Our workout finisher combines both for a session you can perform anywhere. Made famous by early ...Jun 19, 2012 ... http://www.legendarystrength.com - Learn how to do Hindu squats and the proper form to do so. Hindu squats are a great way to build leg ...The Hindu Squats helped me make progress on how low I could go on my squat. I'm pretty sure Pavel Tsatsouline corrects himself in another book called "Enter the Kettlebell". He no longer uses the TGU and uses more Military Presses and Snatches. This is a nice routine to do some variety, I definitely recommend it.Average Female Hindu Squat Reps. How to do Hindu Squat: Step 1: Start standing straight up with your feet about shoulder width apart. Step 2: Bend at the knees and drop your butt down in a squat motion till your knees are slightly below a 90 degree angle. Keep your weight on your heels. Step 3: At the same time bring your hands back and downwards. Hindu Squat. Have a short term goal of doing 100 straight reps and a long term goal of doing 500 in one set. However, in the beginning, just focus on form and getting used to the breathing. Shoot for …http://www.legendarystrength.com - Learn how to do Hindu squats and the proper form to do so. Hindu squats are a great way to build leg strength, flexibility... Jan 6, 2022 ... A multi joint exercise that works the mind and the body. Works on muscle and cardiovascular endurance. Any exercise should be performed ...Jan 25, 2020 · Hindu Squats will help with weight loss, as they are one of the best bodyweight exercises to burn belly fat. In order to lose fat fast, especially belly fat, you want to increase the intensity of your workout. You can do this by using interval training and resistance training. After doing your sets of squats you should rest for at least five ... To begin the Hindu squat, start with an upright position. Your feet must be shoulder width apart, with your arms stretched out in front of you. Inhale as you close your fists and slowly pull your arms back to your to forefront your underarms. Make sure to pull back strongly but slowly, tightening your grip as you reach your body. With your back ...Oct 2, 2018 · The shape changes but not the form.”. There are many reasons for utilizing a reverse pattern of breathing when you do Hindu Squats – as well as when you do Hindu Pushups. One is because this method gives a deeper massage to the internal organs, helping them do their job more effectively, Another reason is that reverse breathing is believed ... Hindu Squat. Have a short term goal of doing 100 straight reps and a long term goal of doing 500 in one set. However, in the beginning, just focus on form and getting used to the breathing. Shoot for 25 straight squats with perfect form and breathing and then build it up to 100. Also, don't do these in "super slow" mode.In terms of differences, the Slav squat has a wider base, with the feet placed shoulder width apart or wider, compared to the Asian squat which is often narrower. There are also other squats that have cultural reference, including the Hindu squat. Adding Asian Squats into your Daily Routine. There are 2 ways to gain the benefits of Asian squats.To begin the Hindu squat, start with an upright position. Your feet must be shoulder width apart, with your arms stretched out in front of you. Inhale as you close your fists and slowly pull your arms back to your to forefront your underarms. Make sure to pull back strongly but slowly, tightening your grip as you reach your body. With your back ...Jan 25, 2020 · Hindu Squats will help with weight loss, as they are one of the best bodyweight exercises to burn belly fat. In order to lose fat fast, especially belly fat, you want to increase the intensity of your workout. You can do this by using interval training and resistance training. After doing your sets of squats you should rest for at least five ... This return of Pakistani Hindus in frustration is also particularly intriguing in the context of CAA. India has reportedly been unable to provide a safe haven to a significant numb...Hindu squats, also known as . LockerRoom is a hangout place for everyone who cares about combat sports in India.The Hindu newspaper is undoubtedly one of the most reputable and trusted sources of news in India. With its insightful editorials, it provides readers with a comprehensive understa...Oct 13, 2021 ... Karate Lunges, Hindu Squats and Frog Squats (Day 4 of Week 3 of the 700 Workout Plan) · Today's Shot of Adrenaline · Today's Workout: Karate&...Davey Boy Smith Jr, who worked in WWE as DH Smith, told Hannibal TV that he did 500 Hindu squats with Ric Flair a week before his retirement match at WrestleMania XXIV against Shawn Michaels in ...Oct 5, 2020 ... Terrific Tuesday Training Run 6km Dunds (Hindu squats) 50×2 Kicks 50×2 Killed myself That's how my body mind soul likes it.Oct 6, 2019 ... As with other squats, the Hindu Squat is great for targeting the quads, glutes, lower back and hamstrings. It is also a potent aerobic exercise ...Overhead squat – a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction. Hindu squat – also called a baithak, or a deep knee bend on toes. It ... The Hindu Squats helped me make progress on how low I could go on my squat. I'm pretty sure Pavel Tsatsouline corrects himself in another book called "Enter the Kettlebell". He no longer uses the TGU and uses more Military Presses and Snatches. This is a nice routine to do some variety, I definitely recommend it.Along with Dands (Hindu Pushups), these Bai... "Baithaks," as they are known in India, are free squats which are also known as Hindu Squats, or Deep Knee Bends. Dec 16, 2022 · Hindu squats are a bodyweight exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. They are a great way to improve lower body strength, endurance, and mobility, as well as balance and coordination. To incorporate Hindu squats into a workout, start with a manageable number of reps and ... May 22, 2020 ... 1,000 Hindu Squats a Day ... Mark M., a long-time customer from the Northeast wrote me yesterday to say he used to bang out 1,000 Hindu squats a ...Hindu squats (side view) - insider details of this exercise and many more can be found on my member-ship site - fureyfaithful.com #mattfureysays #combatconditioning1,000 Hindu Squats a Day May 22, 2020 by Matt Furey Mark M., a long-time customer from the Northeast wrote me yesterday to say he used to bang out 1,000 …The Squat that Eliminates Knee Pain. February 4, 2021 by Matt Furey. A couple weeks ago, I met a martial arts school owner who had been suffering with knee pain. Her husband, a long-time customer, advised her to begin doing Hindu squats. She agreed to give them a whirl, and to her surprise, her knee pain vanished.Squats are a classic exercise to develop leg strength. We enjoy practising a variation known as the Hindu Squat as it promotes not only strength but also balance and control. Before we go further, a word of caution: check with your doctor before starting a new exercise routine and always work-out within your limits. A personal trainer can also help …Join me in the Hindu Squat, Church of Gama Challenge by doing Hindu Squats with me every Sunday! Follow me for more health and wealth related content!@DRSGME...
Oct 6, 2019 · Learn the history, benefits and technique of Hindu Squats, a lower body exercise that targets the quads, glutes, lower back and hamstrings. Hindu Squats are a potent aerobic and metabolic workout that will improve your cardiovascular health, coordination and balance. . Buy weed online mood
Police personnel asking a two-wheeler rider to squat on the road in front of CMBT, Koyambedu, Chennai, for violating 144.In today’s fast-paced world, staying informed about the latest news and events is crucial. With the Hindu newspaper today, you can access top headlines and analysis that will keep ...Combining the Two. For an amazing superset, you can combine 25 reps of the Hindu squat with a minute of the kettlebell swing to provide “a really good, complete lower-body workout,” Mahler states. The swings work on your hamstrings, and the squats work the calves and the quads. Kettlebell instructor David Whitley recommends a similar ...Hindu squats, like its cousin hindu pushups, are a classic addition to a workout routine from India. They are a strength-training exercise, meaning you do them in sets for a limited period of time. Both draw on the aerobic energy system and can influence aerobic fitness, but running is far better at increasing aerobic capacity. ...Hindu squats may also promote weight loss by building muscle mass, which increases the number of calories you burn (3). So with all these factors combined, you burn calories which may help you sustain a calorie deficit for weight loss. It would help if you remembered that weight loss is 20% exercise and 80% nutrition.This is why the way I do Hindu squats today is not exactly the same as how I learned them back in 1999, when I came out with Combat Conditioning. In fact, I have multiple variations that I teach on my membership site. The more I do Hindu squats, the better I get at doing them. But you have to be smart about how you go about your …Certified PACE instructor Coach Yari demonstrates Hindu Squats. Download the FREE e-Book: PACE Express - The 12-Minute Fitness Revolution - and discover why ...2. Hindu Squat . The Hindu squat is a variation of the air squat. But, instead of keeping your heels on the floor, you rise up onto your toes as you descend. This increases quads engagement. Hindu squats also involve a purposeful arm action, which means they work your lower and upper body simultaneously, giving them a useful cardio …Hindu Squat Hindu squats are great for the upper, mid, and lower body. This exercise builds your shoulders, core, glutes, hip flexors, quads, hamstrings, calves, and ankles. Cyclist Squat. The cyclist squat is like the squat with heel raise but has your feet closer together. This lifts your heels a bit higher and builds your quads even more. FAQsYou might do 50 “Asian style squats”, then 25 “jumping” Hindus. You might do all of it isometrically! Key is – do both. They both make you feel DIFFERENT. And Hindus work the upper body and shoulders and chest a lot more, but the deep burn you get from the other style throughout the legs – well – thats something else too!Dec 2, 2021 · 500-Straight Hindu Squats in Record Time. In the fall of 2002, I did a series of seminars in the U.K. and Ireland. ’twas London herself, though, where a martial arts master told me the following: “I did 500 Hindu squats the first day I received your Combat Conditioning book and DVDs in the mail. I wasn’t able to do all the reps without ... Oct 19, 2023 · Hindu squats are an exercise that has been used by Indian wrestlers for centuries to build explosive power, speed and endurance. Unlike barbell squats, which often cause severe trauma and injury to knee joints and lower backs – Hindu squats actually rehabilitate the knees while strengthening the muscles of the legs. Oct 13, 2021 ... Karate Lunges, Hindu Squats and Frog Squats (Day 4 of Week 3 of the 700 Workout Plan) · Today's Shot of Adrenaline · Today's Workout: Karate&...Jun 27, 2023 · Hindu Squat Pulses: Try doing Hindu squat pulses to increase the time under tension and focus on the lower part of the movement. Squat down as usual, then instead of standing all the way up, pulse up and down in the bottom part of the squat. Slow Hindu Squats: Slowing down the pace of the squat can also increase the challenge. Try to take 3-5 ... May 22, 2020 · 1,000 Hindu Squats a Day. May 22, 2020 by Matt Furey. Mark M., a long-time customer from the Northeast wrote me yesterday to say he used to bang out 1,000 Hindu squats a day. That was back in 2002. He wrote: “Those days are long gone my man.”. Hindus who support Narendra Modi's Bharatiya Janata Party (BJP) were more likely to oppose marriages across religious lines than Hindus who didn't. Indians from different religious....
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Gas and brake pedal | 10 reps. 4-minute rest. kettlebell swings and Hindu pushups workout. That’s it. 20 reps of kettlebell swings followed by 10 Hindu pushups. You can of course adjust your own repetitions to your fitness level. It can be 10/10 or 5/5.1,000 Hindu Squats a Day May 22, 2020 by Matt Furey Mark M., a long-time customer from the Northeast wrote me yesterday to say he used to bang out 1,000 …Many conversions are merely a means to an end. When I began to research the ritual journeys to the Hinglaj Devi shrine in Balochistan, I knew little about the small Pakistani Hindu......
Its showtime | Black cards mean squats and red cards mean push-ups. Every time you deal a black card, you do twice the amount of repetitions as the face value of the dealt card. This means, if you get a black 8, you do 16 squats. If you get a black Ace, you do 22 squats. Spades are regular Hindu Squats, Clubs are Jumper Squats. The first Joker you pull means ...The Benefits of Hindu Squats. Works the quadriceps more then regular squats. Builds flexibility in those muscles and in the knee joint. More rhythmic movement allows for higher reps. Since each person is individual, whatever your build and/or limitations may be, one of these movements may be better suited to you then another. For example …...
Near me car mechanic | Indian squats, also known as Hindu Squats (Baithak) are a popular fitness exercise. The Hindu Squats is a full-body exercise that primarily targets the quads, hamstrings, glutes, and calves of the lower body. Additionally, this exercise improves cardiovascular endurance and strengthens the core, including the abs and lower back.Davey Boy Smith Jr, who worked in WWE as DH Smith, told Hannibal TV that he did 500 Hindu squats with Ric Flair a week before his retirement match at WrestleMania XXIV against Shawn Michaels in ......
Pepsi man | Dec 28, 2023 · The Hindu squat variation involves sweeping your arms out in front of you and raising your heels off the ground. This tests and improves your: strength; balance; coordination; Hindu squats differ from regular squats in several ways. The biggest difference: They require you to have enough balance and coordination to both complete the movement ... I do hindu squats. I have a good leg workout I do that uses no weights and it kills my legs .. People really undermind **** like high step ups and calf raises and things too.. I mean if you superset some crazy diff excercise, it doesnt necessarily replace weighted excercises.. but can still burn the heck outta your legs "The only person you are destined …...
Xfantazy video download | The Squats. Stand with feet shoulder-width apart, with the toes pointing forward. Keep your back straight, and keep both hands at your side, close to chest. Now squat down, bending your knees, and bring your arms closer to floor, behind you. This will give you a good balance while you’ve squatted down. Hindu Squats will help with weight loss, as they are one of the best bodyweight exercises to burn belly fat. In order to lose fat fast, especially belly fat, you want to increase the intensity of your workout. …...
Housing authority cherokee nation | Dec 28, 2023 · The Hindu squat variation involves sweeping your arms out in front of you and raising your heels off the ground. This tests and improves your: strength; balance; coordination; Hindu squats differ from regular squats in several ways. The biggest difference: They require you to have enough balance and coordination to both complete the movement ... Many conversions are merely a means to an end. When I began to research the ritual journeys to the Hinglaj Devi shrine in Balochistan, I knew little about the small Pakistani Hindu...May 21, 2014 · 56.3K subscribers Subscribe Subscribed 747K views 9 years ago Squatting http://www.OriginalStrength.net The Hindu Sqaut can be a very restorative exercise. This short video explains how to do a... ...