Coral Reefs

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1) Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.
2) Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.
3) As you run, keep your arms and hands as relaxed as possible. Avoid tightening your hands into fists. If you're clenching your hands, the tension will move from there up your arms to your shoulders and neck.
4) Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued.
5) Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.
6) Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Inefficient or shallow breathing can also lead to side stitches or cramps in your abdominal area.
7) Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it swing back toward you.
8) If you bounce when you run, known as vertical oscillation, your head and body are moving up and down too much, which wastes a lot of energy. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue

Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.
Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes.
If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push-up grips, (they look like handles you put on the floor).
Curl your toes upward (towards your head). The balls of your feet should touch the ground.
2) Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging. This position is called a "plank," which is used for other various exercises.[1] This is the beginning and the end position of a single push up.
3) Pick the type of push up that works best for you. There are actually three types of basic push up variations that use different muscles. The difference is where you place your hands while in the plank position. The closer your hands are together, the more you will engage your triceps. The wider apart they are, the more you will engage your chest.
Regular: your hands should be slightly wider than your shoulders. This works both your arms and your chest.
Diamond: put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up.[2]
Wide-arm: place your hands a good way's out from your shoulders. This version mostly works the chest and requires less strength in the arms.

Here’s how to Squat with proper form, using a barbell:

Stand with the bar on your upper-back, and your feet shoulder-width apart
Squat down by pushing your knees to the side while moving hips back
Break parallel by Squatting down until your hips are lower than your knees
Squat back up while keeping your knees out and chest up
Stand with your hips and knees locked at the top
Hold the weight for a second at the top. Breathe. Then take a big breath, hold it and Squat your next rep. Repeat until you’ve done five reps on StrongLifts 5×5.

Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.

The Squat is the king of all exercises. It works more muscles, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the StrongLifts 5×5 workout.

Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.

This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, muscles worked, common Squat issues and pain, as well as Squat variations like the Front Squat and Olympic Squat.

What is coral called the “sea fan”? When immersed in deep reefs, you can see soft corals that set in motion sea currents. The polyps that form them are built around themselves, not rocky, but flexible skeletons. Sometimes in shape they can form a fan, antennae, resembling snakes or, growing above human growth, whips. At their tips are tentacles, which, when opened, absorb food for all members of a living colony. Another unusual type of coral is tubular and cupped. It is he who gives the impression of a blooming garden on the seabed. Multi-colored “panicles for dust” form polyps, the number of tentacles of which is a multiple of eight. They have a large number of stinging cells.

In a detailed examination of the question “what is coral”, you can find information that this term refers to a living organism - a polyp, and the cementing substance to which it secrets, which looks like a plant. Polyps belong to the same class as jellyfish - intestinal, feed on plankton and live throughout the oceans. However, they have the ability to build reefs grandiose in shape and size only in tropical waters, where the temperature does not drop below 20 ° C. Sea corals lead an immobile lifestyle, gaining a foothold in one place and releasing their main building material of the outer skeleton, calcium carbonate, from sea water during the course of their life.