02 Feb
Blog

Tate Press: The Perfect Isolation Exercise For Your Triceps Muscles

We all know the feeling of practicing an appropriate exercise that properly engages your upper body muscles. Yes, it takes a lot of brainstorming to find the right exercise that promotes strong triceps and extra muscle. But if that's why you're here at all, consider yourself lucky. This article is the holy grail of all other articles on the web about Tate Press. So if you want to learn more about this one-sided exercise and get fit, be sure to read to the end. We promise; you don't want to miss that.

Tate Press: The best exercise for your triceps:

This is an isolation exercise that primarily targets the medial head of your triceps. Secondary muscles that are worked include those of other triceps, shoulders, and pecs. This isolation workout involves dumbbells and is known to be a great way to increase your total bench press weight. It's a type of stretching movement that promotes a deep stretch in the muscle. It is also essential for building body mass and strength to a large extent. This exercise must be performed correctly to avoid the risk of injury or strains. It is also beneficial in developing balance and coordination in your body. These numerous benefits contribute to why this exercise should be included in your workout routine at the earliest.

So we've provided you with all the relevant information, from how-to's to variations, needed to surpass the Tate Press's performance in no time.

Step-by-step guide to running Tate Press:

Below are the exact instructions you need to follow to perform this exercise efficiently and stress-free.

1. First, lie on a flat bench and hold a dumbbell in each hand.

2. Raise the weights toward your shoulders, then continue to raise them overhead so the dumbbells are centered on the floor. Your palms should be facing forward and one side of the dumbbells should be touching. This should be your starting position.

3. As you inhale, lower the weights to your chest level so that the level of the dumbbell is directly above your chest. Your upper arms should remain still, your palms should be facing forward, and your thumbs should be on the bottom of the weights. Your elbows should point straight out.

4. Exhale as you return the movement to the starting position.

Repeat.

Tips to keep in mind when running The Tate Press:

Some essential information should be kept in mind in order to excel at performing this isolation exercise. These tips include:

1. Remember never to lock up during the exercise to protect your elbows.

2. Always make sure to do a quick yet efficient warm up before doing this workout. This should be done to avoid risk of injury or strain and to activate target muscles more efficiently.

3. To maintain proper and stable body balance, make sure the weights are as close together as possible.

4. Never use weights heavier than your capacity. This should be avoided as it can put a lot of stress and pressure on your elbows, which can lead to injury.

5. Because this exercise works all three heads of your triceps, if done carefully, it's suitable for all ages.

6. Avoid touching your chest during the negative portion of the exercise. This should be prevented as it is not vital and can lead to an elbow injury.

7. Be sure to keep the weights at chest level while performing this exercise to avoid over-rotating your shoulders. Shoulder overrotation can be extremely dangerous.

Tate Press Variations for Better Efficacy:

Once you are completely comfortable and comfortable performing the traditional version of this exercise, you can add the following variations to encourage better zing.

1. One-armed and seated

This version of the traditional one is very useful for focusing on and working on the triceps muscles of one arm.

Step-by-step instructions:

1. Sit on a bench and hold a dumbbell in one hand with an overhand grip.

2. Engage your core and straighten your back. Raise the dumbbell to shoulder height.

3. Then, palm forward, lift the weight over your head. Your upper arm should be right where it is.

4. Now steadily bend your elbows and lower the weight back behind your head.

5. While compressing your triceps muscle, raise the dumbbell overhead to return to the starting position.

Repeat.

2. cross body

With this version you can mainly work your triceps while working your chest muscles. It involves using a flat bench and dumbbells.

Step-by-step instructions:

1. Lie on the flat bench while holding a dumbbell in one hand. The weight should be lifted straight up with the right arm.

2. While pointing your elbows outward, bend your elbows slightly and lower the weight across your body toward your left shoulder.

3. Then return the dumbbell to the starting position and extend your arm again.

Repeat.

Frequently asked Questions:

1. How many Tate Press should I make?

To get the maximum benefit, you need to do at least four sets of 8 to 10 repetitions of this exercise.

2. How does the Tate Press affect the muscles?

This isolation workout works your triceps, shoulders and chest muscles to a high degree.

3. Can I do the Tate Press without any equipment?

Yes, there are several variations of this exercise that don't require any equipment.

01 Feb
Blog

The Perfect Exercise To Provide You With Strong Legs

The leg press is known as a great compound exercise that involves heavy weight training. Also known as a machine squat press, this exercise primarily works your hamstrings, quadriceps, and glutes. This training is ideal as a supplement to your normal strength training. It is considered a great resistance workout that is also responsible for reducing the risk of injury or strain. It fully engages your glutes and greatly strengthens your legs. By adding this exercise to your daily workout routine, you can get powerful and toned legs without much obstacle.

Below is the ultimate guide to performing the leg press, which will enrich you with all the relevant information you need to know!

How to do the leg press like a pro:

This exercise involves the use of special training equipment, but it is very easy to perform. Once you've surpassed the power of this workout, get ready to get strong legs in no time!

1. First you need to sit on a leg press and place both legs on the front platform. Your feet should be at least a foot and a half apart.

2. To keep the platform in place, lower the machine safety bars.

3. Once you have placed both legs on the platform, continue to raise the platform until your legs are fully straight. Remember not to lock your knees while doing this. This will be your starting position.

4. Now take a deep breath and steadily lower the platform until your upper and lower legs are at right angles to each other.

5. As you use your quads and exhale, push your heels to return to the starting position.

Tips to keep in mind:

1. Always remember to grab the leg press handles instead of putting your hands on your knees.

2. For maximum benefit and to prevent injury, keep your head upright during this exercise.

3. Keep your back in contact with the pad on the machine during this exercise.

Common mistakes that are usually made:

1. Always make sure that your head is always still during this exercise. It should be conveniently placed on the leg press seat back.

2. Remember to breathe in for a while, lower your legs and breathe out as you return to the starting position.

3. Your hands should never be on your knees. Instead, they should firmly grip the handles of the machine.

4. You should always lift weights that you are comfortable with. Lifting heavy dumbbells can cause serious injury.

Benefits of the leg press:

1. This exercise will help you achieve better body balance. Since the strength of your legs turns out to be a factor that contributes to better balance, this workout is perfect for that.

2. If you practice this workout daily, you will be able to perform daily and sports activities at a better speed. By strengthening your legs, increasing endurance will help you jump higher and run faster without discomfort.

3. As a compound exercise, the leg press makes it easier to work all the muscles, large and small, in your legs. This helps in achieving full leg development, engaging all leg muscles.

4. It's also about strengthening and toning your calf muscles. More muscular calves allow you to perform sporting and regular activities with ease and much faster. It is also responsible for restricting muscle pull and serious injury.

Frequently asked Questions:

1. How many leg presses should I do?

You need to do leg presses for at least 3-5 sets of 12-15 reps.

2. What muscles do leg presses work?

The leg press is primarily responsible for working your quadriceps, calves, hamstrings, and glutes.

3. What is the main benefit of Leg Press?

The main advantage of the leg press is that it gives you powerful and toned legs easily and without much hindrance.

28 Jan
Blog

The Perfect Exercise For Obtaining Body Strength

Front raises are isolation exercises that primarily work your shoulder flexion. It also targets your anterior deltoids, biceps, lateral deltoids, clavicle portion of the pectoralis major, serratus anterior, upper and lower trapezius muscles. It is known to be a simple weightlifting workout that will help you build physical strength. It's also important for toning your upper body and improving your shoulder mobility. This exercise is primarily responsible for increasing the size of your shoulder muscles and requires movement around a single joint. Since this exercise works all areas of your shoulders, it is very beneficial for improving shoulder stability.

Below is the perfect guide to front raises and building a great upper body in no time.

How to Master the Art of the Front Raise:

The front raise is a straight-forward exercise with multiple benefits. Learn more below to transform your body into the ideal one.

directions:

1. First, stand with your back erect, feet shoulder-width apart and planted on the floor. Remember to keep both of your weight-carrying hands hanging at your sides. This is your starting position.

2. Hold the weights palms back toward your thighs and across your thighs. Remember to keep a tight grip on the episodes and support the abs.

3. Take a deep breath and raise the dumbbells up while keeping your arms forward. Hold for a few moments once your arms are almost parallel to the floor and you feel the contraction in your shoulders.

4. Now slowly and quickly return the weights to the starting position while exhaling.

Common mistakes:

1. Remember to keep your back straight and your abs tight.

2. Always avoid lifting your shoulder blades while performing this exercise.

3. Avoid using your trapezius muscles (traps) to lift the barbells.

4. Never use heavy weights unless you are comfortable with it. Because lifting heavy weights automatically leads to severe strains and injuries.

5. Always keep your wrists in a neutral position. Avoid bending them up and down. If you can't keep your wrists neutral, the weights you're lifting are too heavy for you.

6. Never use momentum while doing this exercise as it reduces its potency.

Services:

1. The front raise is a great isolation because it targets your shoulder joint only.

2. Since this exercise does not require heavy weights, its efficiency automatically increases.

3. This workout engages your core, neck muscles, and upper back. This allows you to maintain a correct, upright posture.

4. There are numerous variations of this exercise. Therefore it is versatile.

5. Since it works in all areas of your shoulders, this workout helps promote better shoulder stability.

6. They are an excellent exercise to improve your body's strength.

Variations:

If you are very familiar with the classic front raises, you are welcome to try the given variants:

Lateral raises with dumbbells This version of the exercise is just as accessible as the traditional front raise. The only difference between the two is that lateral raises lift the weights laterally. On the other hand, the entire movement of the front raise is in the forward direction.

Frequently asked Questions:

1. How many front raises should I make?

You should aim for 10-12 reps for 1-3 sets of front raises. Always remember to start with light weights, as heavy dumbbells carry a risk of injury.

2. Are front raises really worth it?

Yes, front raises are an effective exercise that allow for better body strength and work all areas of your shoulders. This workout is considered one of the best for promoting stability, strength, and endurance.

3. What muscles build front raises?

Front raises are primarily responsible for building the shoulders and upper chest muscles, also known as the pecs.

4. Are front raises a push or a pull?

Front raises are a "pull" exercise.

28 Jan
Blog

Jabra Elite 7 Pro Review: Perfect True Wireless Earbuds

Man wearing Jabra Elite 7 Pro.

Jabra Elite 7 Pro

MSRP $200.00

“These Elite 7 Pro get everything right and don’t cost a fortune.”

Pros

  • Super comfortable
  • Great sound quality
  • Excellent call quality
  • Very good ANC and transparency
  • Good battery life
  • Wireless charging
  • Tons of customization options
  • Excellent water/dust protection

How do you improve on an awesome set of true wireless earbuds? That’s the question that faced Jabra as it contemplated the design for its new $200 Elite 7 Pro, the successor to its excellent Elite 75t, which proved to be some of the best true wireless earbuds you could buy when they debuted in 2019. The answer, it seems, is to double down on what the Elite 75t got right, and then fill in the missing gaps. Did that formula work out? You bet it did. Let’s take a look.

Design

Jabra Elite 7 Pro.Simon Cohen / Digital Trends

The Elite 7 Pro are a natural evolution of Jabra’s true wireless designs. They’re just as rounded and ergonomically shaped as the Elite 75t, yet smaller and lighter. When compared to Jabra’s flagship Elite 85t, the 7 Pro are downright tiny. The multifunction buttons now have a teardrop shape and occupy the entire outer surface of the earbuds, making them impossible to miss. The new design also affords much better water protection, with an IP57 rating (the Elite 75t were IP55), making them effectively waterproof.

The Elite 7 Pro are the most comfortable noise-canceling true wireless earbuds you can buy right now.

But the most noticeable change has to be the charging case. Jabra has abandoned its distinctive, upright design with its flip-top lid for a more conventional clamshell shape. It’s ever so slightly larger now, but it also has wireless charging built-in, something you needed to pay extra for in the past.

It might also be the first charging case that puts its charging port on the front instead of the rear. Though not as pretty, it’s eminently more practical.

The lid isn’t quite as easy to open because of its curved sides, but that’s a minor critique of what is otherwise an excellent design. The earbuds snap in and out of their charging sockets with ease — something that has long been one of Jabra’s strengths.

Comfort, controls, and connections

Jabra Elite 7 Pro seen next to Jabra Elite 75t.Jabra Elite 7 Pro (left) and Elite 75t. Simon Cohen / Digital Trends

Let’s just get this out of the way: The Elite 7 Pro are the most comfortable noise-canceling true wireless earbuds you can buy right now. The Elite 75t were already mighty comfortable, but Jabra has managed to refine that shape so that they feel even better. The company says it also reengineered the material of the eartips, which probably contributes to their excellent fit. Maybe it’s just the particular shape of my ears, but the Elite 7 Pro feel like they were custom-made for me — I could happily wear them for hours at a time without pain or fatigue. Not sure if you chose the right size of eartips? You can run a fit test within the Sound+ app to find out.

The Elite 7 Pro are the most customizable earbuds I’ve ever tested.

Jabra targets the Elite 7 Active at those who want a set of earbuds for high-intensity activities, and you could totally get away with using the Elite 7 Pro for all but the heaviest of workouts — once in my ears, they didn’t budge at all.

Jabra Elite 7 Pro seen next to Jabra Elite 85t and Elite 75t.Jabra Elite 85t (left), Elite 7 Pro (middle), and Elite 75t. Simon Cohen / Digital Trends

The controls remain the best in the business: Big, easy-to-press physical buttons that offer an unmistakable tactile click when you use them. With single-, double-, and triple-click gestures, plus one for press-and-hold, you can control everything from calls to playback to active noise cancellation (ANC). If you don’t like Jabra’s default control scheme, you can change it within the Jabra Sound+ app, with almost unlimited freedom to pick and choose what each gesture does. In fact, the Elite 7 Pro are the most customizable earbuds I’ve ever tested. If you can think of a function, I guarantee there’s a section in the Sound+ app that lets you modify it.

You can trigger your phone’s built-in voice assistant, or you can configure the Elite 7 Pro to work with Amazon Alexa. With in-ear detection, you can choose to autopause and play your music when you remove or reinsert one of the earbuds.

With Bluetooth 5.2, the Elite 7 Pro are easy to pair and they can stay reliably connected up to 50 feet away (a little less indoors). You can also use the earbuds independently.

They’re pleasure to listen to, no matter your chosen music genre.

When I initially reviewed the Elite 7 Pro in October 2021, it suffered from just one flaw: It lacked Bluetooth Multipoint for connecting to two devices simultaneously. As of January 27, 2022, that has been rectified via a firmware update, removing my only real criticism of these earbuds.

Sound quality

Man wearing Jabra Elite 7 Pro.Simon Cohen / Digital Trends

The Elite 75t possessed enormously powerful bass for such small earbuds, so much so that the low end had a tendency to trample on the midranges. You needed to jump into the EQ settings to rein it in. The Elite Active 75t was milder in the bass department but arguably not as clear. The Elite 7 Pro manages to be the best of both worlds, with a deeply resonant low end that is much better controlled.

A track like Billie Eilish’s Bad Guy, where the opening vocals are essentially whispers that float above a thumping bass line, is an ideal test — if the EQ isn’t just right, the tiny nuances in Eilish’s voice are lost under the pressure of the constant beat. The Elite 7 Pro handle it like a champ, not only giving the low end the power it deserves, but also keeping it where it belongs so that Eilish’s shiver-inducing whispers can be heard with excellent clarity.

Jabra’s call quality has always been good, but I was blown away by the Elite 7 Pro.

You can tweak EQ manually or use Jabra’s small selection of presets in the Sound+ app, but I doubt you’ll need to. The factory EQ is so well-balanced for all kinds of music, I didn’t feel the need to change it at all. You can also choose to use the MySound feature in the Sound+ app, which will attempt to personalize the EQ according to your specific hearing profile. I didn’t find it improved things for me, so I kept it turned off, but it doesn’t hurt to try.

Flipping back and forth between the Elite 7 Pro and Jabra’s more expensive Elite 85t proved to be an incredibly tricky comparison. It felt like I could hear a little more detail from the 85t, but you’d literally need to do a side-by-side comparison like I did to notice.

Either way, the Elite 7 Pro are a pleasure to listen to, no matter your chosen genre.

Noise cancellation and transparency

The Elite 85t were Jabra’s first earbuds to offer a hybrid ANC system (the Elite 75t and Active 75t were given ANC with a firmware upgrade, but those buds don’t use the combination of feed-forward and feedback mics that the 85t has). The Elite 7 Pro are better at canceling unwanted sounds than the 85t, but their transparency mode isn’t quite as crystal clear.

I think this is due to the 85t’s semi-open architecture, which lets in a small amount of outside air. That openness simultaneously makes it easier to hear outside sounds and harder to cancel them. The Elite 7 Pro are fully closed, which gives them the noise-canceling edge. The Sound+ app lets you fine-tune the ANC performance, but much like the MySound feature, I didn’t notice a big difference.

The Elite 7 Pro can’t quite keep up with the reigning champs of ANC and transparency — the Bose QuietComfort Earbuds — or the AirPods Pro, but considering their lower price, that’s not surprising and, honestly, the difference isn’t huge.

Flipping between the two modes is almost instant: Whether you want quiet or conversation, one press on the left earbud is all you need.

Call quality

For the Elite 7 Pro, Jabra has used what it calls MultiSensor Voice technology, which aims to provide better voice pickup through bone conduction-sensing mics. It’s not hype. Jabra’s call quality has always been good, but I was blown away by how much better the Elite 7 Pro are at calls than Jabra’s previous buds. I stood in a parking lot on a windy day, with an active construction site just a few yards away, and yet almost none of that was audible during my tests. A small amount of compression worked its way in there during the loudest moments, but in general, it was superb. And in a relatively quiet spot, it was impeccable.

With Jabra’s adjustable sidetone feature, you can let in as much of your voice as you want, and there’s even a microphone-mute feature you can engage while on a call — something that even pricey earbuds like the Sony WF-1000XM4 and Bose QuietComfort Earbuds don’t offer.

All of this makes the Elite 7 Pro an ideal choice for those who like to talk.

Battery life

Jabra Elite 7 Pro charging case seen next to Jabra Elite 75t charging case.Jabra Elite 7 Pro wirelessly charging case (left) and Jabra Elite 75t charging case. Simon Cohen / Digital Trends

Jabra claims you’ll get up to eight hours per charge on the Elite 7 Pro earbuds with ANC on, and the key here is the “up to” part. I played music continuously on them with ANC on and volume set at 50%, and while the left earbud made it the full eight hours, the right earbud only managed 7.5 hours. Given that the right earbud was the first to connect and thus the “primary” earbud, this makes sense — it has to do more work. A fast charge of five minutes will buy you an extra hour of use if you’re in a pinch.

With the charging case included, you should be able to get 30 hours of total playtime, and likely a good bit more if you keep ANC and transparency turned off. The numbers aren’t at the top end of what true wireless earbuds can do, but they’re more than sufficient for daily use and all but the longest of travel plans.

Extras

In addition to the wealth of capabilities I’ve described above, this review wouldn’t be complete unless I mentioned some of the lesser-known features that Jabra throws in, like Find My earbuds, adjustable auto-power off timing, and your choice of voice guidance, tone guidance, or none at all. You can choose if you want to cycle through ANC, transparency, and off modes when activating the mode switch, or you can choose any two of those modes. There’s a separate EQ setting just for phone calls. In-ear detection can be used to automatically answer phone calls or mute the mics. And finally, the Sound+ app offers a series of “soundscapes,” some of which are designed to mask external sounds, while others are meant to be more relaxing or meditative.

What’s in the box?

Jabra Elite 7 Pro box contents.Simon Cohen / Digital Trends

Jabra is getting better and better at making sustainable product boxes. The Elite 7 Pro comes in an attractive, yet fully recyclable cardboard box, with only one small plastic blister pack for the extra eartips. Inside, you’ll find the earbuds, their charging case, a USB-A to USB-C charging cable, and three sizes of eartip (mediums are installed by default).

Our take

I’ve tried and failed to find something about the Jabra Elite 7 Pro that I don’t like. At this price, nothing beats them. And while better ANC, transparency, and sound quality are available, for most folks, it simply won’t be worth the extra investment to get them.

Is there a better alternative?

No. Jabra has priced the Elite 7 Pro low enough that they obliterate any other set of earbuds that cost around $150 to $200. Your only real options are to spend more on models like the Sony WF-1000XM4, the Bose QuietComfort Earbuds, or the Master & Dynamic MW08.

How long will they last?

I’m still rocking a set of two-year-old Elite 75t, and while they don’t get constant daily use, they’re still in outstanding shape. I expect the Elite 7 Pro to last for many years. With their IP57 protection, not much will affect them (short of actual immersion in water — don’t do that), and Jabra is so confident in that rating it will extend its normal one-year water and dust warranty to two years if you register your earbuds in the Sound+ app.

Should you buy them?

Yes. They’re an absolutely killer set of true wireless earbuds.

Editors’ Recommendations



26 Jan
Blog

The Perfect Exercise To Gain Single-Leg Strength

Also known as the single leg version of the classic squat, the Cossack squat is an exercise that tests your physical strength and flexibility. It primarily works your hamstrings, quads, glutes, and hip adductors. It also targets your core, lower back, and abs, as well as your knees, ankles, joints, and hips. It's considered a unilateral exercise that tends to increase activation of your core muscles and obliques. This exercise can serve as a warm-up for other squat variations. The cossack squat is responsible for building strength and muscle mass in your lower body, so it turns out to be a great exercise.

Below is the ultimate guide on how to easily perform the Cossack Squat and get its maximum benefits.

How to do the Cossack Squat Efficiently:

This exercise is fairly simple and doesn't cause any problems. This guide has all the instructions you need to do this exercise brilliantly:

1. First, start by extending your stance to form a triangle with your legs with the floor. Remember to keep your toes pointing forward. This is your starting position.

2. Now take a deep breath, shift your body weight onto your right leg and squat down with your knees as far back as possible.

3. Make sure your left leg remains straight, your toe is pointing up, and your left foot rotates on your heel.

4. Also remember to keep your torso upright and your right heel should stay on the floor as you bend down.

5. Finally, pause for a few moments and then return to the starting position on the exhale.

Repeat the above steps with your left leg.

Common mistakes that are usually made:

1. You might often be tempted to lift your heel off the ground without giving your ankle enough freedom of movement.

2. Due to a lack of flexibility in your hips, your torso likely has a tendency to arch forward and your back may arch when you perform this movement. To avoid this, bend down as far as your mobility will allow.

Main advantages of the Cossack squat:

1. This exercise allows you to intensely stretch the muscles of your lower body. As you perform this variation of squats, you'll likely feel a stretch in your hamstrings, calves, and inner thigh muscles.

2. It is responsible for building muscle mass and strength in your lower body muscles. This workout puts a significant amount of strength in your glutes and is known to build more mass around them.

3. It serves as a perfect warm-up exercise for other squat variations. Several weightlifters do this.

4. As a unilateral exercise, the Cossack Squat allows you to become more resilient to any type of injury, promotes better core activation, and helps improve body balance.

5. This stretch helps to improve your body's range of motion and is responsible for adding a bit of variety to your exercise routine.

Difference between a Cossack squat and a side lunge:

The main difference between a cossack squat and a side lunge is that the cossack squat starts with a wide stance while a side lunge starts with your feet together. Also, the lunge requires you to clench your feet between reps, while the cossack squat doesn't.

Frequently asked Questions:

1. How many Cossack squats should I do?

You should do at least three sets of 10 reps (5 on each leg) of Cossack squats.

2. What muscles does the Cossack Squat train?

The Cossack Squat primarily works your hamstrings, calves, glutes, obliques, quadriceps, and adductor magnus.

3. How can I improve my Cossack Crouch?

You can improve your Cossack Squat by increasing your knee, ankle, and hip mobility. To improve the performance of this exercise, you also need to improve your range of motion.

03 Jan
Blog

Perfect Wall Sit , Benefits & Variations

ONE Wall seat is a common exercise for strengthening the quadriceps muscles. It is also known as the jetliner position. This exercise can be characterized by two right angles formed by the body, one at the knee and the other at the hip. Sitting against the wall is one of the most intense workouts for the quadriceps and can be very painful at times. Armed forces also use this exercise as a disciplinary measure. This exercise is also used as a strengthening exercise in many sports such as ice hockey, small boat racing, etc. It is also known as the Devil's Chair. Make sure to learn these exercises from professionals before performing them to avoid injury.

Today in this article we are going to talk about different types of this workout and also explain how to do it. If you love to gather information about workouts, this article is for you. Before we move on to a perfect wall seat, let's discuss the benefits of this workout.

Benefits of Wall Sit

1.Tons and strengthens

Just like hammer curls, help strengthen the biceps, and this workout will help strengthen the legs and quads. It also helps in burning fat.

2. Increases endurance and strength
This training helps us to activate the slowly twitching fibers of our leg muscles. In this way, it helps us increase our stamina.

3. Improves posture
When we sit against the wall, we focus on keeping our entire back against the wall as we open our chests and bring our shoulders back. And doing this exercise regularly improves our posture and changes our walking style.

4. Improves nuclear power
By contracting your abs while doing this workout, you can increase your core strength.

How does a perfect wall seat succeed?

You can do this exercise anywhere. All you need is a flat wall. The exerciser should lean their body against the wall with their legs firmly on the floor, shoulder-width apart. There should be a minimum of 2 feet between the leg and the wall (the distance between the leg and the wall depends on the height of the exerciser). Once the exerciser comes to the above position, he should slowly go down, keeping his back against the wall, until he bends his leg and forms a perfect right angle, because if not, it won't be a right angle. If it does not form a right angle, there will be less stress on the quadriceps and the effectiveness of the exercise will be lost.

The exerciser's knee should always be above the ankle and their back should always be in contact with the wall. The exerciser should hold the position for at least 30 seconds to a minute (it can even lengthen if the person is already exercising). You should rest for a minute if doing more than two repetitions. Repetitions and timing depend on the strength of the exerciser. You can practice this exercise daily and by increasing the timing you will gain more strength and endurance. If the exerciser has knee or kneecap pain, stop immediately to avoid injuring themselves. If the trainee is already exercising, they can hold a dumbbell during this exercise to increase the intensity. Very few people are injured during this exercise. Even so, we've mentioned some common mistakes so that you don't get injured:

. Thighs not parallel to the floor

. Knees that protrude past the ankles

. Weights on toes

. End down instead of up

What is the wall seat variant that works every muscle in your body?

Our professionals have added some wall seat variants to help you increase your upper and lower body strength as every muscle in your body is involved.

. Standard wall seat

. Wall sitting with biceps curl

. Wall seat with hip adduction

. Push out wall seat with medicine ball

. Single leg wall seat

. Wall seat with side elevation

. Wall seat with overhead press

The bottom line

If you are interested in increasing leg and core strength, this article is perfect for you. Follow all instructions step by step to avoid knee injuries.

frequently asked Questions

1. Can we get abs by doing? this workout?

No, you can't get abs by sitting against the wall; it only increases nuclear power.

2. Is this workout aerobic or anaerobic?

It's a simple, bodyweight aerobic exercise that requires only a stopwatch to keep track of time and a wall to lean against.

3. Duh this exercise make your thighs big

No, increasing the size of your thighs does not help; it tightens your thighs and increases strength and endurance.

13 Dec
Blog

Lockly Flex Touch Review: The Perfect First Smart Lock

The Lockly Flex Touch Smart Lock.

Lockly Flex-Touch

RRP $ 149.99

"The Lockly Flex Touch gives you many ways to lock and unlock your doors and make other adjustments, but some can be prevented by the additional cost of adding Wi-Fi controls."

benefits

  • Quick and easy installation

  • Responsive fingerprint scanner

  • Multiple ways to lock / unlock

  • Simple but efficient app

disadvantage

  • Bulky interior design

  • No battery

  • Requires Wi-Fi adapter for mobile functionality

Smart locks are a family of tried and tested smart home devices. For the most part, these latched internet connected peripherals have one job – to keep the door locked. The many bells and whistles, from fingerprint scanning to intuitive companion apps that offer a variety of controls for on the go, are secondary to the certainty that the lock will protect your home every night.

You can find a dizzying amount of smart lock brands on the shelves of brick and mortar and digital stores. Ideally, you want to balance a solid brand name with a great set of security and control features. Oh, and a decent price never hurt either.

Lockly, a formidable name in the smart lock market, has made a number of internet connected locks that we have installed and tested. The latest in the company's product range, the Lockly Flex Touch (available exclusively from Home Depot), does a great job offering a number of must-have smart lock features for less than $ 200. However, there are a few other features that the company hasn't built into the basic package lock (more on this below).

Read on to learn more about our experience with the Lockly Flex Touch.

Out of the box

The scope of delivery of the Lockly Flex Touch.

When you unpack the Lockly Flex Touch, you will find everything you need to install it. This includes the outer and inner lock peripherals (the latter with connected wiring harness), the bolt assembly, an assembly wiring harness and strike plate, screws for all components and an instruction manual. The lock should also come with an activation code card with the serial number and activation code of your Flex Touch.

The code is needed during setup and if you ever need to pair or replace your lock you will need the unique PIN again. After setting up the card, please keep it in a safe place.

The biometric fingerprint scanner is one of the best we've ever worked with.

Our first impression of the overall look and feel of the castle was pretty good. The outward-facing key cylinder made of satined nickel is durable but elegant. Aside from the fingerprint reader, the lock exterior actually looks like most of the traditional single cylinder locks you will find.

What impressed us less is the interior. It's big, at least when compared to most of the interior smart lock hardware. At seven inches high and nearly ten inches wide, the chassis is framed to hold the four AA batteries needed to power the Flex Touch. Let's just say it doesn't exactly fit most doors.

Easy installation, quick setup

The finished interior for the Lockly Flex Touch.

Attaching and turning on the Flex Touch was a pretty straightforward process.

To get started, you must first remove your existing lock and deadbolt. Similar to other smart locks, Lockly's included deadbolt assembly is designed for both 60mm and 70mm configurations, depending on the type of door you are working with. My door required an adjustment of the latch that was as simple as turning the latch body clockwise. You will feel and hear an audible click when the new fitting is locked.

Install the latch for the Lockly Flex Touch.

After the bolt has been screwed in, the outer lock only needs to be attached and the connection cable passed through, the inner mounting plate attached, the cable inserted and then the inner assembly screwed in place. Oh, and don't forget to pop in the four AA batteries. The Flex Touch is supposed to be included, but mine is not. So it is a good idea to make sure you have some extra batteries on hand before installing.

Before you put the battery cover on, you must hold down the programming button before inserting the last of your four AA batteries. A series of beeps will indicate that the lock is being calibrated on your door. Once the calibration is complete, you can download the Lockly Companion App (for iOS and Android devices).

Make sure your phone or tablet's bluetooth is turned on as this is how your Flex Touch will be controlled from your mobile device (more on this below). After you have been asked to enter your lock's unique activation code, general setup is complete. All said and done, you're probably looking for about half an hour (top) to install.

main features

The outer assembly of the Lockly Flex Touch.

With most smart locks around $ 200, the price of the Flex Touch is a bit lower than average, but don't expect a cheaper price to translate into less technology. While Lockly locked a number of the Flex Touch's mobile controls behind the Lockly Secure Link Wi-Fi Hub's paywall, the Flex Touch's basic functionality is pretty great.

The Lockly app has a simple layout and a number of easily accessible settings.

For starters, the biometric fingerprint scanner is one of the best we've ever worked with. Unlike more sensitive fingerprint smartlocks, which can get fussy in the rain or cold outdoors, the Flex Touch's print reader did a solid scan of my app-assigned finger every time and locked and unlocked it with almost no raids.

In fact, the only time I've had problems was after returning home from a long, cold walk. The print scanner made a mistake on the first read, but a simple re-scan was all it took. It is also good to know that the lock can store up to 99 individual fingerprints in case your dominant hand is otherwise busy or you want someone else to unlock the door.

Other important features include a reliable auto-lock function, physical backup keys and external 9V battery contacts when the AA batteries are empty, as well as quick and easy profile duplication to store your fingerprints and eKey-Passes on other Lockly Smarts Import locks.

Mobile control and the Lockly app

Three screens of the Lockly Companion app (on an iOS device).

One of the most convenient aspects of any smart lock is the ability to lock and unlock your doors on the go. Remote access is especially useful when you are on your way to the house in a car laden with groceries. Instead of fumbling for keys or deciding which finger to scan while balancing bags on either shoulder, you can simply open your lock app (after parking in the driveway, of course) and tap a button to open the door to unlock.

Yes, mobile controls are available for the Lockly Flex Touch. No, these functions are not included in the scope of delivery. If you want remote lock / unlock, multi-door lock, Alexa and Google Assistant commands, or real-time door monitoring, you need to purchase the aforementioned Lockly Secure Link Wi-Fi Hub for $ 80.

This means that a fully featured Flex Touch will cost you around $ 230. Not bad, but there are plenty of smart locks out there that include Wi-Fi controls, and sometimes for less than $ 200. Without the network module, the Flex Touch and Lockly companion apps run without bluetooth, which means you will still be able to lock / unlock the app as long as you are near the lock itself.

The Lockly app has a simple layout and a number of easily accessible settings. The start page lists the rooms in your house or houses and the Lockly devices assigned to them. If you select the Flex Touch, you will be taken to the lock status and control screen. A large blue lock / unlock button takes up most of the space, with controls, log, access, and additional settings at the bottom of the page. There's also a battery life indicator in the top right corner.

Fingerprint mapping is done through the Lockly app, and the process is a breeze. Once you tap Start, press your finger repeatedly on the scanner and lift it up when you hear a beep. As soon as the scanning process is complete, the pressure is logged in the Lockly app. You can assign multiple fingers to multiple users, and the lock administrator can enter imprints on as many Lockly devices as you want.

Adding a fingerprint in the Lockly Flex Touch app.

You can also use the app to monitor when and how (fingerprint, app, key) the Flex Touch was unlocked, adjust haptics and tones for the lock and app and add / remove users from your Lockly account.

Prices and guarantee

For now, you can only find Lockly Flex Touch in Home Depot stores and online at homedepot.com. The current retail price is $ 150, and the lock comes with a five-year limited mechanical warranty and a two-year electronics warranty.

Don't forget: if you want to use Alexa or Google Assistant to control the lock, or use other exclusive WiFi features, you need to include the Lockly Secure Link Wi-Fi Hub worth $ 80 in your total purchase price.

Our opinion

In our opinion, the Lockly Flex Touch is a great smart lock to get you started. It is a perfect gift for someone who is just getting started in the world of smart home technology. It's easy to install, the app is solid, and there are plenty of bluetooth-only features for you to enjoy. However, after a while, you will find that you want more.

When you get to that point, you can either invest in the Secure Link for additional functionality or maybe move the Flex Touch to a different door and invest in a new Smart Lock altogether.

Is there a better alternative?

Yes, especially if you want a smart lock that's instantly Wi-Fi enabled. One of our most popular smart locks, the August Wi-Fi Smart Lock, typically costs around $ 230, doesn't require a WiFi bridge, and is packed with incredible features and tons of app customizations.

If the budget matters, there is also the Wyze Lock. It's priced at around $ 130, it's quick to install, the app is great, and like the August Castle, it doesn't require a Wi-Fi bridge.

How long it will take?

Due to the generous mechanical guarantee period (five years), we assume that the Lockly Flex Touch will last a long time. Keep in mind that there is no rechargeable lithium-ion battery here, so you need to keep an eye on the battery life of the four AA batteries.

Lockly claims that the first round of batteries will give you about a year of useful life, but to be on the safe side, try replacing them every six to eight months.

Should you buy it?

Depends on. If you're looking for a cheap smart lock and just want to use bluetooth controls to begin with, the Lockly Flex Touch is a solid choice, especially when you consider the responsive fingerprint reader. However, with Wi-Fi built in, you can easily grab a network-enabled Smart Lock for just a few dollars more than the Flex Touch's $ 150 price point.

Editor's recommendations



11 Nov
Blog

Apple MacBook Pro (2021) In-Depth Review: Perfect Pro Laptop

The 2021 MacBook Pro with the lid open on a white table.

MacBook Pro (2021)

RRP $ 2,499.00

"It's the best MacBook Pro since 2015. And yes, it has a notch."

advantages

  • Incredible XDR display

  • Fantastic creative achievement

  • Extensive port selection

  • The keyboard and trackpad are perfect

  • Excellent speakers and webcam

  • Endless battery life

"We were wrong."

It's not a phrase you'll ever hear from a company like Apple. Nor will it crawl or ask for forgiveness.

Instead, Apple corrects its mistakes by releasing a product like the 2021 MacBook Pro. Whether it's the thickness of the case, the touch bar, or the ports, the MacBook Pro represents an inversion of almost every major design decision made in the previous generation.

And yet the 2021 MacBook Pro manages to be more than just a referendum on the 2016 MacBook Pro. It's brave in a way that makes it exciting, but familiar in a way that makes it comfortable. You could even call it the best of both worlds – that's exactly what you want from a “Pro” laptop.

One thing is certain: you don't have to apologize for it.

draft

The back of the MacBook Pro with the lid open.

If you take a step back, the 2021 MacBook Pro still looks a lot like a MacBook. It's still made from a unibody aluminum chassis, it's still available in silver or space gray, and there's still an Apple logo on the lid.

But the changes in this generation are not subtle enough to be overlooked. Black has become the dominant accent color and adorns both the Apple logo and the keyboard background. The black keyboard in particular looks like a statement piece when so many laptops have copied the MacBook look. Silver laptops with black keycaps have become ubiquitous in the laptop world, and the change to the MacBook Pro is refreshing.

It also instantly sets these MacBook Pros apart from the otherwise similar-looking MacBook Air (and 13-inch MacBook Pro). Like the Space Gray iMac Pro and its accessories, Apple uses the slightest change in color scheme to create a premium, exclusive feel. For this reason, the box is sure to come with a black Apple sticker. This is an expensive product and Apple would like to welcome you to the cool club. It's not dissimilar to the strategy used in the fashion and design industries.

The other small changes to the design include the removal of the "MacBook Pro" logo from the bottom bezel, new rubber feet on the bottom, and ultra-thin bezels on top. There is a tradeoff to this bezel, of course – although Apple won't hope you see it.

The notch

The notch of the MacBook Pro in which the camera module is located.

I've been wondering the idea of ​​a notch in a laptop since it debuted on the iPhone X in 2017. When companies like Dell pushed forward with wafer-thin bezels in the XPS laptops, Apple stayed on course with thick bezels in the years since then. In the early years of thin-bezel XPS laptops, a notch was even considered, but it never came into play.

And yet, to the surprise of almost everyone, the MacBook Pro 2021 has a large notch that hangs down from above and houses the camera module and a host of other sensors. It's a bigger and more intrusive notch than the iPhone, and it goes for a more boxy shape. And yes, Apple houses a number of important components in the notch that would have been very difficult to assemble without enlarging the frame or reducing the quality of the webcam.

I see the notch as a compromise, not a design flourish.

For the first time in a long time on a MacBook Pro, the notch ensures a frame of the same size in all directions around the screen and even enables Apple to introduce rounded corners. In that sense, it bears a lot of resemblance to the Surface Laptop Studio's screen.

However, the notch is also about branding. It does the same thing for the MacBook Pro as it always did for the iPhone, and creates a trademark. Like it or not, it's Apple's way of standing out in a sea of ​​identical plates and shells.

The MacBook Pro with the default wallpaper that hides the notch.

Do i love the look No i can't say I see it as a compromise, not a design flourish. However, given the options of a chunky top bezel (older MacBooks) or an inferior webcam (Dell XPS 15), this isn't a bad compromise. The notch looks more intrusive in the 14-inch model, which offers less space in the menu bar to accommodate the protrusion.

But in my time with the 16-inch MacBook Pro, it never got in the way. And thanks to the dark mode, default backgrounds, and translucency built into macOS, the notch wasn't as noticeable as I thought it would be. I don't like that your cursor completely disappears behind the notch.

Full screen mode was the only exception. I often use Split View when working and automatically move the top panel over the notch.

For the most part, Apple is finding sensible ways to get around the notch.

Size and dimensions

A side profile of the 2021 MacBook Pro.

Unlike the previous generation, the primary design tenet of the MacBook Pro 2021 wasn't ultra-thin. This is a departure from typical Apple products, but also offers creative professionals exactly what they wanted. Most would happily trade half an inch thick for extra power.

That's exactly what the 2021 MacBook Pro does. The side profile is thicker and rounder. And as some keen Apple historians have noted, it pays homage to an Apple laptop from 20 years ago, the Titanium PowerBook G4.

There are a number of reasons for the thicker chassis, including space for additional ports and better thermals. I have the 16 inch model, and it's now 0.66 inches thick and weighs 4.7 pounds. In both respects, that's significantly larger than the previous generation's 16-inch MacBook Pro. The 14-inch is just 0.05 inches thinner, but significantly lighter at just 3.5 pounds. Importantly, the 16-inch MacBook Pro I tested was larger than the previous generation Intel-powered, which was 0.02 inches thinner but almost half a pound lighter.

It's not often that Apple products grow in size, but then again, Apple's approach here is unorthodox. Many of the biggest features of the MacBook Pro 2021 simply destroy what the previous iteration insisted on. The Touch Bar is the most egregious example, and it's dead and gone on both the 14-inch and 16-inch MacBook Pros.

Ports

It's no secret that the MacBook Pro is doing the opposite with its ports. While it took way too long to get here, Apple made what I think was the best possible port selection possible. You still get three Thunderbolt 4 ports for all of that powerful docking you might need. However, they are no longer your only options.

Initially, charging is mainly done using the MagSafe 3 power adapter on the left. What a wonderful return! Before the 2016 MacBook Pro, the intuitive MagSafe adapter has always been one of the distinctive technologies behind the MacBook Pro. And now it's back.

A side profile view of the MacBook Pro's port selection.

It's also better than ever. It is more powerful and can deliver up to 140 watts of power. That's more than you can charge through Thunderbolt 4. It also feels like it has a stronger magnetic grip and it's naturally thinner. It even has a chic braided cord, which is beautiful. The MagSafe 3 adapter is included, so you probably won't be charging via USB-C too often (unless you're like me and have USB-C chargers plugged into almost every wall outlet in the house). .

In addition to charging, the MacBook Pro has an HDMI port and a full-size SD card slot. Technically, you don't need either. But as a convenience, it's something that the target audience of this laptop will really appreciate. I wish Apple had done us a favor and made this an HDMI 2.1 port for the highest possible bandwidth. On the other hand, that's a lot more useful on a gaming laptop right now than anywhere else.

The SD card slot in particular is a must. So many MacBook Pro buyers will be transferring files from a camera to a laptop. This was something that Dell brought to the XPS 15 and XPS 17 a few years ago, and it's great to see Apple follow suit.

Finally, the MacBook Pro includes the latest connectivity standards, including Wi-Fi 6 and Bluetooth 5.

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The MacBook Pro 2021 marks the most significant evolution in the line's display technology since 2012. That shows how far Apple was ahead of the game at the time, but the competition has clearly caught up. It's not uncommon to see Windows laptops with great color accuracy and saturation, high resolutions, and even the use of OLED screens. The MacBook Pro was still among the best, but laptops like the 4K OLED Dell XPS 15 started to score higher in our tests.

The MacBook Pro takes the crown back, but not in a way that you might expect. Let's get down to the basic details first. It's a 16.2-inch screen with a rather strange resolution: 3456 x 2234. That means an increase in pixel density from 220 pixels per inch (ppi) to 250 ppi. That also means that at 15.4:10, it's slightly higher than the 16:10 aspect ratio. This also applies to the 14-inch model, only with a lower resolution of 3024 x 1964, which corresponds to a slightly higher 254 ppi.

The display of the 2021 MacBook Pro 16 inch.

Whichever one you choose, this will be the first Mac to receive the Liquid Retina XDR treatment, which also showed up in the iPad Pro in early 2021. These screens are operated with mini LEDs and not with standard LEDs. Mini-LED does not use individually illuminated pixels like OLED; Instead, they use thousands of local dimming zones that allow for deeper blacks and better contrast than LEDs.

This is exactly what I saw when I tested the screen with my colorimeter. In terms of black levels, the difference to OLED can hardly be distinguished. Both blow conventional LEDs out of the water and offer a much greater depth of quality.

To be clear, this MacBook Pro isn't brighter or more colorful than the previous model. It still achieves 100% sRGB and 90% AdobeRGB and a brightness of 475 nits. That's a lot bright, but you might be scratching your head over the 1,000 nits of sustained brightness Apple claimed in its announcement?

Well, that's for HDR content. And when it comes to supported content, it looks amazing. I went to YouTube first and found some HDR certified videos. If you already know about HDR on TVs, this is no surprise, but the visual difference is breathtaking. Switching back and forth between Apple's XDR preset and the default preset can be done right in the display settings, so the difference is easy to see. Highlights are brighter, the entire video is noticeably brighter, and in terms of fidelity, Apple's XDR implementation really brings the colors to life.

This is the best laptop I've seen for viewing and creating HDR content.

But let's be honest. Very few people buy a laptop to watch HDR movies. Finding HDR content on the web is still pretty annoying, and making sure you see it in HDR is even more frustrating.

Because of me. But the panel itself is commendable, especially since it now includes a 120 Hz ProMotion refresh rate. This allows the screen to automatically adjust the refresh rate between 20 Hz and 120 Hz depending on what is happening on the screen.

If you still think that high refresh rates are only noticeable or beneficial to gaming laptops, just try turning off ProMotion and locking the screen at 60Hz. Once you've seen it it's hard to miss. Animations and scrolling feel a lot smoother. Heck, even the reduced ghosting of the cursor improves the overall look of the system.

While 120Hz is the same refresh rate as some other high-end laptops like the Surface Laptop Studio and the MSI Creator Z16, laptops like the Dell XPS 15 and HP Specter x360 16 still lack it.No other OLEDs exist yet – or mini-LED panel that supports 120 Hz, which makes the MacBook Pro's screen a unique proposition right now.

Webcam

Apple updated both the webcam and speakers this time. First off, it's the first MacBook Pro to feature a 1080p FaceTime webcam for a breath of fresh air. There was no way Apple could have got away with releasing another MacBook Pro with a 720p camera. This upgrade is significant and results in a much sharper, smoother feed for your laptop controlled video calls.

Of course, Apple isn't the only one making laptops with 1080p webcams. The Surface Laptop Studio has one, and the 5-megapixel cameras on the HP Elite Dragonfly laptops are impressive too. Webcams have never been more important and laptop manufacturers are finally starting to find out.

As expected, Apple's image processing is top notch. It really puts the 2021 MacBook Pro in a league of its own. Now there were times when I felt that the smoothing effects were a little too strong or the color balance was a little too warm. For example, compared to the 2019 iMac I have at home, it's a brighter and better processed image. It's not a perfect webcam, but it's the best you can find on a laptop – aside from none.

speaker

A top-down view of the MacBook Pro.

The MacBook Pro 2021 maintains its reputation for delivering the best audio experience on any laptop. Apple increased the stakes this time with an improved six-speaker sound system. You still get two tweeters and four woofers, but they've each been upgraded for a more robust and bassier mix. The tweeters are both bigger, and Apple says the woofers now go half an octave lower.

This is quite a difficult thing to test myself out, but I can assure you that the 2021 MacBook Pros are a refined version of the previous generation. The bass booms harder and the stereo separation feels wider than ever. Of course, Apple was so ahead of the game that these little tweaks won't move the needle for anyone.

The spacing between the speakers on the 16-inch MacBook Pro and any laptop cannot be emphasized enough. Laptops like the Surface Laptop Studio and the Dell XPS 17 sound decent on their own, but are pale in comparison. The MacBook Pro actually offers a nice set of speakers for listening to music. You're still the only laptop I can say that about with confidence.

But more than that, chances are these will sound better than your average bluetooth speaker or computer speaker. I'm all for technology that makes another type of technology superfluous.

Keyboard and touchpad

The keyboard and touchpad, like the webcam and speakers, are without a doubt the best you can find on a laptop. No doubt on my mind

The keyboard has nice, springy keys with a comfortable 1.1 mm travel. This is the same Magic Keyboard as it was on the previous 16-inch MacBook Pro. Needless to say, yes, this is the replacement for the infamous butterfly mechanical keyboards of yore. I've loved this keyboard since it first emerged, and it's still one of the most comfortable and accurate laptop keyboards you can type on.

Apple MacBook Pro Review 2021 14

Apple MacBook Pro Review 2021 13

The Touch Bar is of course the big change from the keyboard in the 2021 model. It's gone. Broken. And for my part, I couldn't be happier. I'll admit that I loved the idea when it was announced, but after using it for many years I think it was a flawed premise from the start. The Touch Bar never kept its promise or received the support it needed to become something more useful.

So it's gone. And it has been replaced with something less ambitious but far more functional. The function line is back, but somehow improved. Well, Apple did it by increasing the size. They're now full-size keys, rather than the squat keys you'll find on almost every laptop, including older MacBook Pros. The Escape key is even wider and is flanked on the right by Touch ID. I love these changes.

I've always hated the miniature function keys on laptop keyboards – but I never knew I wanted them until I started using them. I've found that I don't type these keys incorrectly or reach for them as often. However, when making these keys bigger, Apple removed a few key function keys, namely the backlight brightness and the Launchpad buttons. There may be a keyboard shortcut that I am not aware of, but for now you can change the brightness of the backlight in the new Control Panel.

On the MacBook Pro, the keyboard brightness can now be found in the control panel.

I would have liked a slightly smaller escape key to make room for the brightness controls for the keyboard backlight, but everyone will have their own opinion on this.

The reason for this, of course, is that the larger the keyboard, the shorter the trackpad. This is certainly not a problem with the 16-inch MacBook Pro. It remains large and extensive and offers plenty of space for long swipes and multi-finger gestures. The Force Touch trackpad continues to stand out, simulating the feeling of a click with just a small motorized haptic feedback engine. We've seen this type of touchpad show up in other laptops like the Surface Laptop Studio, but the extra size of Apple's touchpad still makes it my favorite.

Price and configurations

Despite all the quality of life updates for the MacBook Pro, it really isn't intended for everyone. That's more true than ever for this latest generation of MacBook Pros, especially with the 14-inch model starting at $ 1,999. That price makes the MacBook Pro 13-inch (M1) look downright quaint for $ 1,399.

The MacBook Air and 14-inch MacBook Pro make the 13-inch MacBook Pro obsolete, especially as it retains the Touch Bar and lackluster port selection. The MacBook Air remains the best choice for college students and anyone else who does not spend most of their time on a heavy-duty application.

The screen of the MacBook Pro 2021.

When you come across the 16-inch model I tested, you'll pay at least $ 2,499. My device came with the M1 Pro, 32GB of RAM, and 2TB of SSD storage for a total of $ 3,899.

That sounds like a lot, but the 16-inch MacBook Pro has always been expensive. The starting price hasn't changed, and you can still set it at over $ 6,000 for a device with 64GB of RAM and 8TB of storage. The sweet spot for you depends on what exactly your needs are. Very, very few people are going to need 64GB of RAM, and the $ 2,200 Apple is asking for 8TB of storage is outrageous. Somewhere in between is probably where you want to be, regardless of whether you end up going for the M1 Max or M1 Pro.

It's important to note that there are two versions of the M1 Max, one with a 24-core GPU and one with a 32-core GPU. Essentially, Apple is charging $ 200 for 8 more cores of GPU power. It should also be noted that only an 8-core processor is used in the starting configuration of the 14-inch M1 Pro. This is the same as the 13-inch M1 MacBook Pro, although the 14-core GPU should offer a significant improvement in graphics.

The lines get blurry on this lower-priced MacBook Pro, which is sure to be the most popular, but keep in mind that this is primarily a laptop for professional creatives. And for those who actually need a professional laptop, you've just found your ultimate tool.

Thanks to the vastly improved performance of the M1 Pro and M1 Max, these MacBook Pros can actually be used as professional content creators' machines. That means photo editors, color graders, website designers, programmers, video editors, 3D modelers, game designers, music producers, and more. If you're looking to try more than just these creative areas, it will pay off to put the money on one of these new MacBook Pros.

power

As I get my hands on more configurations of these new MacBook Pros, I intend to make more detailed comparisons between the different models, especially between the M1 Pro and the M1 Max. For now, however, my test unit was the 16-inch model with the M1 Pro. That means the 10-core CPU is paired with the 16-core GPU, all of which share 32GB of unified memory.

Both chips have two additional CPU cores (10 total) over the standard M1 (which is included in the 13-inch MacBook Pro and Air), and that helps with multi-core processing. If you look at how it fares in synthetic benchmarks, you can clearly see that a higher core count flexes its muscles.

Its multi-core score in Cinebench R23 was one of the highest laptop scores in our database and was only surpassed by the all-AMD Asus ROG Strix G15, a thick gaming laptop. The 16-inch M1 Pro MacBook Pro also achieved 39% better results than the 13-inch M1 MacBook Pro in this benchmark. The 14-inch model will likely end up a bit softer, but that's still more of an increase in CPU performance than I assumed with just two additional cores.

The real benefit is for applications that can take advantage of these enhanced graphics.

Handbrake is another CPU-bound application that I tested the machine on, and it had a similar increase in performance over the M1. The 16-inch M1 Pro MacBook Pro encodes 4K video in H.265 38% faster than the 13-inch M1 MacBook Pro. It's certainly a fast laptop, though it's beaten by laptops like the Asus Vivobook Pro 16X. Laptops like the Acer Swift X, Dell XPS 15, and Razer Blade 14 were only five or six seconds slower.

But the real improvement here is in the graphics. The M1 Max, in particular, offers GPU performance that is designed to rival discrete graphics cards found in competing gaming laptops and creative laptops. My device came with the M1 Pro with 16 GPU cores, which doubles the eight found in the M1.

The graphics on the 14-inch model are particularly noteworthy. While I haven't tested this particular model myself, the fact that both sizes use the same graphics configuration is a big deal. After all, the previous 16-inch MacBook Pro already had an 8-core CPU and a discrete GPU. Despite some thermal concerns, it was already a pretty powerful creative laptop. That was never the case with the 13-inch MacBook Pro. The 14-inch model fills that void, offering a really powerful option in a smaller size (and lower price than the 16-inch model).

The MacBook Pro with an Adobe Premiere Pro benchmark.

The real benefit here is in applications that can use these graphics. An obvious example is video editing in an application like Adobe Premiere Pro, which now runs natively on Apple Silicon. PugetBench for Premiere Pro tests everything from timeline playback to exporting to applying GPU effects. Here the M1 Pro also impresses in operation in the emulation. The export score wasn't very impressive, but it was still 29% faster than the M1. An 8-core Intel or AMD processor in combination with a discrete Nvidia graphics ensures a faster export time.

But when it comes to video playback, the MacBook Pro absolutely flies. It easily scores the highest score we've ever got in this test, and even outperforms gaming desktops and workstations. The MacBook Pro was designed for such tasks, and it is certainly one of the best video editing laptops you can buy. If you choose the M1 Max model, you will likely get a higher export score as well.

The MacBook Pro is not alone in this endeavor, however. There is no doubt that 2021 was a year of high-performance 14-inch laptops, be it the Razer Blade 14, Surface Laptop Studio, or Acer Swift X. However, unlike all of these laptops, the implementation of the MacBook Pro is the cleanest . The notebook's surface stays pleasantly cool at all times, and there is practically no fan noise. It's hard to compare this to a laptop like the Razer Blade 14, which is constantly buzzing and making your palms sweat.

Gaming performance

Apple didn't put the graphics at the center of the MacBook Pro for the purpose of gaming. And as Apple's graphics power increases, this point becomes clearer and clearer.

Finding heavy games that can pose a real challenge to the MacBook Pro is a challenge in itself – there just aren't a lot of modern AAA games on the platform. But there are a few, and I've tested Fortnite, Civilization VI, and Rise of the Tomb Raider.

Rise of the Tomb Raider on the 2021 MacBook Pro.

In Fortnite, when comparing the M1 Pro to the M1, you can play at high settings at almost 60 frames per second (fps) instead of being degraded to medium. That's closer to an RTX 3050 or 3050 Ti, which isn't too surprising. This level of graphics can be found in laptops of very similar size, such as the Surface Laptop Studio or the Asus Vivobook Pro 16X. Again, the main difference the MacBook Pro brings is the lack of fan noise. The fans on the MacBook Pro are practically inaudible in almost all situations, even while gaming.

The comparison wasn't so cheap in Civilization VI. The M1 Pro MacBook Pro averaged 64 fps in medium settings and only 49 fps in Ultra. Being 35% slower than the Surface Laptop Studio shows the importance of optimization. Civilization VI has always performed poorly on the Mac platform, and it's no different here.

Gaming is still no reason to buy a Mac, even on the powerful M1 Max MacBook Pro.

Often referred to as one of the few AAA titles designed for Macs, Rise of the Tomb Raider also struggled to hit 60 fps on the MacBook Pro. At the highest settings in 1920 x 1200, an average of only 40 fps was achieved and at medium settings 47 fps. In comparison, the Surface Laptop Studio averages 70 fps at medium settings, which is 33% faster.

Overall, the graphics performance of the M1 Pro is incredible. Aside from the M1 Max, they would be the most powerful graphics ever in an all-in-one system-on-a-chip package. However, they are not remarkable in terms of performance alone, especially not with the 16-inch model. We've seen 16-inch MacBook Pros with discrete graphics, and the 16 GPU cores here don't necessarily blow an equivalent discrete mid-range card out of the water.

Things may look different with the M1 Max, especially the 32-core GPU option. I'll know as soon as I've tested it myself, but with double the GPU cores like the M1 Pro, I expect it will actually improve gaming performance quite a bit.

But that doesn't make it a proper gaming laptop yet. But the games are simply missing. Unless Apple Arcade really takes off, gaming will never be a reason to buy a Mac, even on the powerful M1 Max MacBook Pro.

Battery life

Efficiency has always been the greatest strength of Apple's M-Series chips. Because of this, the M1 MacBook Pro and MacBook Air were miles ahead of the competition in terms of battery life.

Somehow, the 2021 MacBook Pros go even further. The 16-inch model I tested achieved a new record in our database for battery life when surfing the Internet. Our custom script goes through a number of popular websites until the battery runs out and the 16-inch MacBook Pro lasts for over 18.5 hours. When I say the MacBook Pro is a multi-day laptop, I mean it. Several full working days went by for me without having to recharge it.

The 2021 MacBook Pro, half open.

The only laptops that even come close to this battery life are some of the current AMD Ryzen systems. The Asus Vivobook Pro 16X OLED lasted 16 hours and 15 minutes, while the AMD-powered Surface Laptop 4 lasted 13.5 hours. The 16-inch MacBook Pro is the champion far and wide. It shows how much efficiency Apple can save by not having to build a hot separate GPU into its laptop.

Besonders beeindruckend ist auch die Standby-Zeit. Wenn Sie es eines Tages halb aufgeladen gelassen haben, ist es ein paar Tage später nicht tot. Das verlängert die Lebensdauer des MacBook Pro erheblich. Ich habe nur nicht annähernd so viel nach meinem Ladegerät gegriffen.

Laut Apples Schätzungen wird das 14-Zoll-MacBook Pro drei Stunden weniger Akkulaufzeit haben als das 16-Zoll-Modell, was hauptsächlich auf die unterschiedliche Akkugröße zurückzuführen ist. Der 16-Zöller hat einen 99,6-Wattstunden-Akku, während der 14-Zöller nur einen 70-Wattstunden-Akku hat.

Our opinion

Das MacBook Pro 2021 ist der Pro-Laptop, auf den Mac-Fans fünf Jahre gewartet haben. Es ist eine Rückkehr zum Ruhm für ein Produkt, das sich lange Zeit veraltet und untermotorisiert anfühlte. Es hat die besten Lautsprecher, Webcam, Tastatur, Trackpad, Display, Akkulaufzeit und Portauswahl aller Laptops, die ich je getestet habe. Das ist viel, um in einem Laptop richtig zu stehen. Unterdessen wird die Leistung diejenigen zufriedenstellen, die eine Maschine suchen, die mit ihren Arbeitsabläufen mithalten kann, insbesondere diejenigen, die in anspruchsvollen, kreativen Bereichen arbeiten.

Gibt es Alternativen?

Auf der Windows-Seite gibt es eine Reihe leistungsstarker, aber kompakter Laptops, wie das Dell XPS 15 und XPS 17, Lenovo ThinkPad X1 Extreme, MSI Creator Z16, Surface Laptop Studio und viele mehr. Diese Laptops enthalten alle separate Nvidia-Grafiken und die meisten enthalten auch bis zu 8-Kern-CPUs.

Es gibt eine Vielzahl von Gründen, sich für einen dieser Laptops gegenüber dem MacBook Pro zu entscheiden. Einige sind leistungsfähiger, einige haben interessantere Designs und viele sind billiger. Aber keines bietet das Gesamtpaket, das das MacBook Pro bietet.

Wie lange wird es dauern?

Die Hoffnung bei einem so teuren Laptop besteht darin, dass er mindestens über fünf Jahre hält. Das MacBook Pro soll deutlich einfacher zu reparieren sein als in früheren Generationen. Während Arbeitsspeicher und Massenspeicher noch angelötet sind, scheinen Komponenten wie der Akku oder die Anschlüsse austauschbar zu sein, was die Lebensdauer des MacBook Pro um Jahre verlängern könnte.

Wie immer bietet Apple auch mit AppleCare+ erstklassigen Kundensupport. Es ist teuer, aber es verlängert die Standardgarantie von einem Jahr erheblich.

Should you buy it?

Yes sir. Es ist das beste MacBook Pro seit über einem halben Jahrzehnt und der beste Laptop für Entwickler, den Sie kaufen können.

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12 Sep
Blog

Perfect Exercise For Better Hamstrings

Reverse hyperextension is known as a great powerlifting and bodybuilding exercise that also involves promoting strength and conditioning. This workout, also known as the reverse hyper, is considered a great alternative to the classic Romanian deadlift. It is primarily responsible for the work of your rear chain, which includes your hamstrings, glutes, and lower back muscles. This training involves the use of a suitable reverse hyper machine, with each device having completely different functions. Your choice of an ideal reverse hyper machine will depend entirely on your trainer's recommendations.

It's a great alternative to the deadlift because these exercises completely lack support for your lower back and put a lot of strain on your spine. However, with reverse hyperextension, your lower back remains in a neutral position, which causes minor injury or wear and tear. In addition, reverse hyperfunction is responsible for improved squat and deadlift performance. In addition, this exercise is considered safe as it completely prevents the lower back from curving, thus avoiding any risk of injury or strain. These reverse hyperextension benefits set it apart from any other exercise and should therefore be added to your exercise routine.

The Reverse Hyperextensions Guide below has all of the relevant information needed to complete this exercise in no time.

How to Perform Reverse Hyperextension Efficiently:

The information on Reverse Hyper, which ranges from step-by-step instructions to variations, would be perfect to walk you all the way. So don't forget to read this article to the end and implement the information provided to get the maximum benefit.

Step by step instructions:

1. To begin, you need to lie down on the bench on the hyper-reverse machine with your stomach and torso and not your hips.

2. Let your legs hang straight down toward the floor while holding the handles in the device to hold your upper body in place.

3. Now, while contracting your lower back muscles, hamstrings, and buttocks, raise your legs until they are parallel to the floor.

4. Now lower your legs back down to the starting position.

Repeat.

Storage tips In Understanding:

1. Always make sure you have a quick but efficient warm-up session before performing the reverse hyperextensions. This should be done to avoid the risk of injury or strain, and to tone the target muscles.

2. With your legs hanging straight to the floor, remember to contract your abs to keep your spine neutral and support.

3. Always keep the movement of lifting your legs smooth and controllable.

4. Avoid stretching your legs up, as the firm swing would do the work for the targeted muscle groups. This can also lead to lower back injuries.

Variations of Reverse Hyperextensions:

If you are incredibly familiar with the performance of classic reverse hyperextensions, then you can try the given variations for a little twist:

#1. Reverse hypers with a stability ball

If you can't pick up a hyper reverse machine, feel free to grab an exercise ball for this exercise. This is considered to be one of the most convenient ways to perform reverse hyperextension because you can easily do this workout at home. An additional tip is that the larger the stability ball, the more effective the exercise is.

Step by step instructions:

1. First, lie down on an exercise ball and, at the same time, place your hands on the floor or reach for solid, immovable equipment. Make sure to keep the ball under your hips and stomach.

2. While keeping your torso in a neutral position, lift your legs off the floor so they are in line with your body.

3. Lower your feet back down to return to the starting position.

Repeat.

# 2. Reverse hypers with an exercise bench

If you don't have access to a hyper reverse machine, this exercise will come in handy for you.

Step by step instructions:

1. First you need to lie down on a gymnastics bench with your torso actually lying on the bench; your feet were resting on the floor and your legs were upright. Your stomach and chest should rest on the bench with your hips and pelvis at the end.

2. Now lift your legs until they are parallel to the floor.

3. Then lower your legs back down to return to the starting position.

Repeat.

11 Sep
Blog

The Perfect Exercise For Attaining Well-Built Quads

The quadriceps are a great and efficient exercise whose main purpose is to work your quadriceps. This strength-building workout is aimed primarily at your quadriceps femoris and at the same time uses your core, lower leg, buttocks and hip muscles. A leg extension is used in this workout. It's an isolation exercise that primarily works your quadriceps and is responsible for their strength and tone. It is also beneficial in giving you the ability to perform high level cardio and athletic activities with ease and comfort.

Building your quadriceps is essential to promoting better cardio, endurance, and balance to accomplish daily and athletic activities. You will find this exercise useful. Because of its numerous benefits to your body, it is considered appropriate to add this exercise to your regular exercise program.

The ultimate guide to the leg extension exercise listed below is sure to provide you with all of the information you need to surpass this exercise. So, keep reading this article for a detailed understanding of how to train with leg extensions to get the maximum benefits and provide significant benefits to your body.

How to master the art of the leg extension:

Below is everything you need to know about leg extensions, from step-by-step guides and tips, to common mistakes and variations. So if you follow the contents of this article, you will get all the information you need.

Step-by-step instructions:

1. First, you need to set up the leg extension machine. To do this, adjust the device pad so that it is at the top of the lower legs at the ankles. Your knees should be at right angles to each other.

2. Then take a deep breath as you place your hands on the handrails and lift the weight until your legs are erect.

3. Then slowly lower the weights back to the starting position while exhaling.

Repeat.

Tips to keep in mind:

1. Always make sure you have a quick but efficient warm-up session before doing the leg extensions. This should be done to avoid the risk of serious injury or strain and to target all of your muscles.

2. Remember to keep your back straight and upright by pressing it against the backrest. Always avoid arching and bending your back for maximum benefit.

3. Never block your knees when lifting weights as this could result in injury.

4. Always make sure that you choose appropriate weights and that you are comfortable. Choose weights that will not cause you discomfort.

Common mistakes that are usually made:

1. The first and most important thing to keep in mind is never to choose weights that may cause your body any discomfort or problems. It is therefore always recommended to choose weights that you are comfortable with to avoid the risk of straining the knee ligament.

2. Never repeat more than your capacity or ability as it can be harmful to you and your body.

3. Do not rush through this exercise by lifting and lowering weights quickly. Instead, try to reduce your swing and do this exercise in a gentle and controllable manner.

4. Never twist your knees during this exercise, which will put strain on the knee joints.

Variations of leg extension:

Once you are completely familiar with the performance of the classic leg extension exercise, there are a few variations of it that you can try to add a momentum:

1. Leg extension with resistance bands

This version of the traditional leg extension involves the use of a resistance band. This is perfect for those who can't get an expensive leg extension machine. Make sure to warm up briefly before doing this exercise. All it takes is to be patient and focus solely on performing this exercise. It is also responsible for maintaining mobility and can be done anywhere, anytime.

2. Leg extension with dumbbell

This variation involves the use of dumbbells as well as a real bench. It can also be called a seated dumbbell leg extensor and is considered to be very beneficial in promoting physical strength and endurance. Remember to keep your body in a stationary position and your back straight during this exercise.

Frequently asked Questions:

1. How many leg extensions should I do?

You need to do almost three sets of 8 to 12 repetitions of leg extensions.

2. What do leg extensions use the muscles?

Leg extensions mainly work your quadriceps femoris while working your core, lower leg, buttock and hip muscles at the same time.

3. Can I use resistance bands to do leg extensions?

Of course, you can also use resistance bands for the leg extensions.

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