خوبی حرف زدن و درد دل کردن با خدا این است که : لازم نیست چیزی را برای او توضیح بدهی ، چون او همه چیز را می داند ، و نمی توانی به او دروغ بگویی یا نقش بازی کنی ، چنین مصاحبتی و درد دل کردنی ، بی نظیر است ، این فرصت را از دست ندهیم .
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خوبی حرف زدن و درد دل کردن با خدا این است که : لازم نیست چیزی را برای او توضیح بدهی ، چون او همه چیز را می داند ، و نمی توانی به او دروغ بگویی یا نقش بازی کنی ، چنین مصاحبتی و درد دل کردنی ، بی نظیر است ، این فرصت را از دست ندهیم .
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Maintain your elbows close to your physique for optimal latissimus dorsi engagement, and pull your shoulder blades again and
down. For instance, you possibly can divide your strength coaching into a workout
split, dedicating completely different days to different muscle groups,
corresponding to push, pull, legs or chest, back, legs, and arms.
If you’re doing one thing like the latter,
Gallucci recommends adding rhomboid workouts to your exercise routine by
integrating them into their back exercises. “I also advocate putting rhomboid exercises toward the start of your workout routine. Keep Away From doing them at the end of your exercise when fatigue could compromise your approach,” he says.
Chest Supported Rows present an effective way to construct upper body energy and muscle mass, whereas additionally improving
posture and core power. As there are numerous variations of this
exercise, let’s now check out some of the most popular ones.
When you go wider together with your grip and use a lat bar, you’ll activate your higher back muscular tissues even more
than with a more slim grip. So for me, I favored how the standing cable row
felt waaay better than its bent-over cousin. You’ll know when you
try an train if it just doesn’t really feel proper in your back.
For me, once I tried the standing cable row, it felt snug, strong,
and secure. With this move, the chest pad stabilizes your ENTIRE body–so you can focus simply in your
back muscles.
Understanding which muscles are engaged through the Seated Cable Row can significantly improve your performance and outcomes.
Constructing a strong mind-to-muscle connection is a must for maximizing the benefits of your upper-body strength exercise.
I usually program Seated Cable Rows as a supplemental power exercise
that can be efficient at creating hypertrophy.
The single-handed motion will also have the added problem of
your torso having to exert anti-rotational energy, since half
of your body might be pulled to a minimum of one side.
This could be a good method to engage your core and develop it
further, especially the facet abdominals. Including a cable
row in your workout routine would be the surest approach to obtain well-rounded and stable outcomes along with your back improvement.
It also works the erector spinae, forearms and biceps brachii
to a lesser extent, too.
The seated cable row, as mentioned within the introduction,
is performed on a cable pulley machine. Nonetheless, it can also be carried out by
sitting on the ground or by establishing a bench within the
cable matrix if yours doesn’t. Provoke the movement by reaching down to select up the dumbbell off the floor
with the opposite hand whereas keeping your back straight and aligned.
Engage your again and shoulders, lifting the dumbbell as a lot
as your chest. Once you reach the highest of the train, squeeze
your shoulder again and ensure you feel the engagement in your again muscles.
This isn’t based on any sound scientific reasoning,
though, and is essentially just fitness center lore.
The vertical row entails sitting and going
through the handles, straddled on the seat. Pull your
hands again with your elbows tucked in in the path of your torso, hands nonetheless facing one another.
To stop rounding or arching, maintain your backbone straight and have interaction your abdominals.
Here are some frequent errors you want to avoid when doing cable row.
The standing and twisting motions of the exercise require higher core activation, which might help enhance overall stability and balance.
Alternatively, you should use lifting straps to scale back the demand
on your pythons. Another trick to restrict your biceps from taking on this train is to focus on driving via your elbows.
The weight should not hit the stack at the bottom of the vary of movement, as it’s going to remove
tension out of your working muscle tissue.
You may need to readjust your place and sit back somewhat farther away from the pulley if the weight is disengaged
at the movement’s backside.
These can be done with both barbells, dumbbells, or cable machines.
Whether you’re new to strength coaching or on the lookout for alternate options,
understanding the muscles labored will help you get probably the most out of this versatile workout.
The “to-the-front” methodology of the lat pulldown train allows for
full arm extension and increased scapular retraction –
each of which is able to lead to a simpler muscle contraction. Individuals additionally tend to swing
in an try to draw momentum for help. If you find yourself needing to do
that, simply lighten the burden and perhaps discover a totally different method to impress the
women in the gym. Nonetheless, reverse grip rows are a fairly secure train, providing you brace your core and keep away from rounding your decrease again.
Try to think about guiding the resistance together with your elbows and never just
pulling it together with your palms. Too much “pulling” will end in a larger diploma of elbow flexion and won’t optimally hit the lats.
Decrease the weight getting used and give attention to getting
the cable row attachment all the method in which
to your physique. Rear delt workouts don’t come far more
handy than the band pull-apart. As properly as being an excellent posterior shoulder train, the band pull-apart is a
priceless postural train and a powerful antidote to all of the sitting that most
people do. Nonetheless, despite being a less modern exercise, bent-over rows are nonetheless a great back builder.
By understanding how TRX rows work the muscle tissue in your back, you’ll get the maximum benefit from this exercise whereas avoiding harm.
Standing cable rows are a very efficient train to strengthen your lats, deltoids, traps,
rhomboids, core, and legs. The standing cable rear delt row with rope is a very efficient
and practical train for constructing muscle and strength in the rear
deltoids and center lure. That doesn’t mean the resistance band seated
row is a waste of time. It’s nonetheless
a good various to the seated cable row, especially if you’re training at home with out dumbbells or
a suspension trainer. The secondary muscle tissue used embrace
the biceps, forearms, and rear deltoids.
One gripped, sit down, place your legs underneath the thigh
pads, and get your body tight to the chest pad.
Compared to the lat pulldown, you must use a much greater load as you will
have extra involvement from the traps. To be clear, none
of these movements are “better” or “worse”; they simply have specific scenarios by which they’re extra appropriate.
With all of the disinformation concerning the ideal range of movement of the
seated cable row, most individuals tend to play it safe and follow a restricted ROM.
Unlike most back exercises the place the primary phase of the motion is concentric,
the seated cable row starts with an eccentric movement.
Use the reducing movement to feel your latissimus dorsi muscles have interaction and soak up a deep breath.
The seated one-arm cable row is a very effective
compound train which targets all muscles of the back.
Now, these muscle tissue make up the upper posterior
chain they usually require enough stimulation for
muscle progress and energy. And this train is one of the greatest for carrying out full again improvement.
Beginning with lighter weights may help you focus on getting the movement proper before adding extra resistance.
So be sure to understand which muscle tissue are worked with low rows so
you will get the finest possible results from this efficient
train. Moreover, they can be used to increase muscle size in the lats and different areas of the again when done with heavier
weights or higher repetitions. Dumbbell low rows are a great way to exercise
with out requiring additional tools like cables or free weights.
Not so long ago, the standard rep range recommendation for muscle growth was 6-12.
Nonetheless, more just lately, it’s been revealed
that anyplace from 6 to 35 reps can result in muscle development, supplied you are taking your units near failure (1).
Pendlay rows are named after powerlifting and weightlifting coach
Glen Pendlay.
It’s a real energy builder that we expect
may even be a better all-around variation. The trapezius
muscle or “traps” consists of higher, center, and decrease traps.
Their major perform through the machine high pull is to retract the scapula and
preserve scapula positioning. As you pull the burden towards you, the force
will want to pull your shoulders ahead. You don’t need this, so it’s the
job of the traps to stop this from occurring.
When it comes to deltoid training, most individuals focus on their
deltoids by doing lots of overhead presses and
lateral raises. Nonetheless, these workouts solely work two
of the three available deltoid heads – anterior and medial.
With proper form and approach, you can maximize your outcomes
from this train. To do that exercise appropriately, sit on a bench
going through away from a cable machine with feet planted
firmly on the bottom about hip-width apart. Now we’ll have a glance at various exercises to additional diversify your workout routine.
By utilizing the varied variations of TRX rows, you can enhance the intensity and problem your muscles differently.
If you aim to have third-dimensional shoulders, then increase your
rear delt is something you should emphasize. One Other major muscle group that
the cable row works are the traps, also referred to as the trapezius.
The trapezius is a rather large superficial muscle on the upper again that is similar to a trapezoid.
Since the traps are answerable for scapular retraction, it’s heavily worked by the cable row.
It’s necessary to note that there are three areas of the trap – upper, middle, and decrease
fibers – each one performs a different action.
Cable rows are a compound exercise that works multiple muscle groups without delay including the lats,
traps, rhomboids, biceps, triceps, forearms and more.
To target the same muscles worked during rowing workout routines, such as rear deltoids and
upper again muscle tissue like rhomboids and trapezius (traps), face pulls are an efficient train.
Start by standing facing away from a cable machine set at eye
degree with one deal with connected securely in each hand about shoulder
width apart. The secondary muscles worked when performing rows include the biceps
brachii, posterior deltoids, infraspinatus, and teres minor.
The seated underhand cable row is an excellent exercise to strengthen the muscle tissue in your
again, particularly your lats, teres main, biceps, and rhomboids.
While it’s not one of many primary muscle tissue focused by the
Seated Cable Row, the rear delts nonetheless play an important position in helping you execute the motion.
Using numerous grips and cable row variations, corresponding to Rope Cable
Row variations, can enhance muscle activation. When you’re performing Deadlifts or
Bent-Over Rows, the erector spinae hold your spine in a neutral position,
safeguarding your vertebrae and preventing
a stubborn damage.
By knowing the mistakes to avoid and taking the best actions, you may complete the train safely and effectively.
So let’s get began on avoiding these widespread errors and making this exercise a traditional
a part of your fitness coaching. Seated cable rows are a horizontal pull
exercise that is performed on a cable pulley machine. The cable pulley machine eliminates some of the want for
stabilization that’s required of more technically demanding row variations such as the
barbell row and dumbbell row. The bent-over row can exchange the seated row with comparable advantages.
Sure, beginners can perform rear delt rows, but it’s essential to start with a lighter weight and focus on proper type.
Rear Delt row is a very efficient and functional train for constructing muscle and energy
in the rear deltoids and higher again. Nonetheless, although they could look the identical, seated rows with a resistance band aren’t nearly as good as seated rows accomplished on a cable row machine.
In that case, you could need to avoid unsupported bent-over rows and persist
with movements like seated cable rows and chest-supported rows,
that are far more decrease back-friendly. While reverse grip rows are more lower-back-friendly than common bent-over rows,
the decrease again continues to be strongly involved.
Throughout the machine high row, their main operate is to help flex the elbow to drag
the bar down. The ft are braced in position and
the athlete sits on a bench so as pull the weighted cable and complete
the train. Each kind of upright row provides advantages in working the
higher body, so the variations come all the
means down to your targets and preferences, Kelley said. For
many lifters, 3–4 units per exercise and 1–3 exercises per week
could be a great place to begin.
Give them the attention they deserve by together
with dumbbell rear delt rows in your shoulder or back exercises.
The straight arm pulldown is a great exercise for targeting the muscles of the back,
shoulders, and arms. If your objective is pure energy, nonetheless,
it might align with your goal to make use of a little
bit of momentum in the barbell row. In real life (or competitions), we frequently use momentum to
be simpler when we carry stuff. Subsequently, in case you are training for sports activities or strongman competitions, some swinging in your barbell rows might be beneficial.
Just regulate your total coaching quantity in your decrease back, as
heavier weights imply more stress.
Proper execution with a good core and controlled movements enhances muscle density and development.
They primarily target the latissimus dorsi, the largest muscle in your
back, helping you achieve that impressive “V” form. If you’re
on the lookout for a training program that covers
every muscle within the physique as properly as the
again, we’ve obtained you coated. Verify out our ATHLEAN-X applications to
see which is the most effective fit in your objectives and health degree.
You nonetheless have to engage your lower body and your core
to take care of place, though. This change in grip strikes a variety of the work away out of your again muscular tissues and to your biceps.
It must also be famous that this grip most likely will increase the chance of a biceps
tear. You can tolerate (and grow from) the next coaching quantity
when you distribute it over more workouts. Because
of this, you’ll probably solely have the power to drag lighter
weight with this move–since your legs and core find yourself bracing against the burden. Keeping a flat back
is part of what keeps this exercise so decrease back-safe.
As soon as you start to curve your back, you probably put yourself in a nasty position for a again harm.
This exercise is completed identical to other flys however from a decline place.
Like the decline bench press, only use a 30% decline and maintain the fly movement at about sternum degree.
This is a variation of the bench press the place you hold the dumbbells
pressed together with a neutral grip (palms facing each other).
The dumbbells will be kept in contact with one another always through the train, so
you may be squeezing them together as you press up and down in a straight path at
your chest’s centerline. To start, sit on the
incline bench and hold the dumbbells at your sides
close to your thighs with your palms up and elbows slightly bent.
As such, you are going to be working all of your major muscle groups, whether
or not isotonically or isometrically. The dumbbell kneeling hold
to face is going to work all of your main muscle groups, particularly the quads,
glutes, hamstrings, shoulders, and traps, as nicely as your whole core, which incorporates your obliques
and erector spinae. The dumbbell clear is typically regarded as
a kettlebell train, but it could most certainly be carried out with dumbbells, and successfully
so.
Here, we speculate that a hinge area between the HBRCT
and the opposite sections of DDK permits flexible engagement of Mcm4 or Mcm2/6 (Figs. 6c and 9a).
These interactions are characterised by patches of weak contacts (Fig. 4a), which support
a quantity of different swivel states (Figs.
6c and 9a), however may mirror monitoring of phosphorylation sites alongside
the Mcm N-terminal tails. At the energetic site itself, ATPγS is held from the top by K76 and E90 of the N-lobe, which together stabilise the α phosphate
of ATP during catalysis (Fig. 3b). In addition, T43 of the P-loop/GEGTFS motif (aa40–45)
and invariant K165 contacts the thio-phosphate. Under ATPγS, D182 positions the Mg2+ ion from one aspect and N168 from the other side.
Notably, Cdc7 adopts an energetic configuration that’s primed for phosphorylation and, aside from the substrate-binding web
site, makes little to no contacts with the core of
MCM2-7. Each DDK subunits, Cdc7 and Dbf4, are regularly
discovered to be overexpressed in cancer and this is correlated with most cancers development
and poor prognosis37–39.
Exercises such as lunges and burpees work several muscle tissue concurrently, providing
a complete exercise that enhances total power and endurance.
The endpoint (few will get there) can be to do three sets of every complex for 12 reps per exercise with virtually no rest
between complexes. As you get stronger and the complex will get
too straightforward, improve the reps. If you reach a degree where you are
doing 12 reps on all the workout routines, hold progressing by shortening the remainder intervals between complexes.
Complexes are a beautiful device for serving to you achieve
these tantric-level sarogasms. Repetition and set modifications also
allow productive suffering. Rep scheme fashions similar to
ladders and pyramids permit you to create a less linear workout – one than might extra closely resemble the chaotic topography of the event you’re making
ready for. Frankly, actual toughness is discovered when a person needs nothing greater than to quit midway
by way of their first eighty rep set, but pushes via the agony and finishes anyways
– then does it all over again three more occasions.
Some might name that coronary heart or grit, however when you get right all the method down to it,
toughness is basically only a deep trust in one’s conditioning.
You can perform numerous high-intensity exercises utilizing kettlebells,
making them glorious equipment for an EMOM exercise. Kettlebell workout
routines assist annihilate significant energy and promote
a wholesome life-style. I’ve included the 5 fundamental
workouts that will bolster your basic strength and take your
fitness to the next stage.
You May want different tools, like benches, for a few of them,
whereas others may be accomplished with just one or two weights and your willpower to
sweat. Complexes can be a phenomenal conditioning tool, as properly as a
power booster. Sure, you’re utilizing weight far lower than you’ll on single-set exercises, however the longer time underneath tension your muscles are subjected to still supplies a fantastic stimulus for development.
You can even get an enormous metabolic effect, permitting your physique to
proceed burning calories long after you leave the health club.
That’s simply not the case with conventional cardio classes.
Whereas complexes are extraordinarily environment friendly because of the fact that they prevent from having to jump around the gym to utilize completely different tools and/or house, they’re also
brutally efficient. In Distinction To traditional single set exercises,
complexes can be extremely taxing and infrequently result in full system fatigue.
This would join helicase activation to DDK launch and therefore limit DNA replication. Despite intensive analysis
into DDK, many molecular mechanisms are still poorly understood.
How DDK can dock on MCM2-7 and then reach its distant goal sites in Mcm2, Mcm4 and Mcm6 still stay unknown. Here we
report on the synthesis of dumbbell-like linear–dendritic copolymers based on polyethylene glycols bearing aspartic dendrons with terminal amino and carboxylic groups.
The ionic complexes of such oppositely charged copolymers reveal the power to self-assemble in water and methanol and kind gels in low polar solvents.
Differential scanning calorimetry, polarizing optical and atomic force microscopy, and
X-ray diffraction strategies point out a lamellar structure of PEG-copolymer
complexes.
This is troublesome and awkward to manage and adds lots of extra work into the advanced.
Nevertheless, because of the excessive amount of fatigue involved
in complexes, you should program them very neatly. Mike
Boyle explains a few of his philosophies on the topic in the
video above. Right Here are some extra ideas to bear
in mind when creating complexes.
At present, it remains poorly understood
how DDK docks onto the helicase and how the kinase targets distal Mcm subunits for phosphorylation. Furthermore,
a rotation of DDK alongside its anchoring point allows phosphorylation of
Mcm2 and Mcm6. In abstract, our work provides elementary
insights into DDK structure, management and selective activation of the MCM2-7
helicase throughout DNA replication.
It might not seem like a lot, however should you spend a little time
in a split stance, you’ll see why I use this as
a finisher. When you are in a cut up stance, maintain that again glute actually tucked and tight and your torso vertical while you do the hammer curl.
You might not see something in the workout routines listed under that screams “core” like, say, the hollow-body
rock from my “Quick Total-Body Exercise,” but trust me,
you may feel these where you want to. Now that you’ve got
accomplished some explosive work, it’s time to up the rep vary for muscle growth.
Dumbbell complexes are an advanced coaching method that shouldn’t be
tried by novices. Few train methodologies allow utilization of the
same skeleton framework to affect the oh-so-many totally different physiological outcomes
you’ve got just found that complexes can present.
It not only engages the hamstrings and the upper body but in addition will increase explosive movement and fast-twitch muscle fibers, as you’re shifting
the dumbbells at a fast pace from the ground to overhead.
The additional weight and motion from the dumbbell press take it up a notch,
participating the stabilizing muscles of the core, shoulders, higher again, and triceps.
Compound exercises are a type of exercise that engages a number of muscle
groups and joints simultaneously, permitting you to work more muscles in less time.
When we add dumbbells into the equation, this offers an added problem to your exercise, but additionally
the ability to additional customise it primarily based in your power and goals.
You know the drill; carry out 4-8 reps of each of the following workout routines.
As earlier than, carry out 4-8 reps of every of the next workout routines.
Javorek designed the next set using two dumbbells, which he considers among the handiest coaching tools within the
gym.
For example, if a barbell complicated consists of squats,
deadlift rows, overhead presses, and bent-over rows, carry out all of the designated reps with out leaving the barbell.
The dumbbell snatch is an explosive exercise that can enhance
total body power and power with an emphasis in your shoulders, quads and back.
Being that this could be a “single arm” variation, it’s also an anti-lateral movement, so
your core goes to have to fight to maintain your physique from leaning to the working aspect.
While there are bodyweight complexes, for lifters, complexes that use barbells, dumbbells, or kettlebells are usually the simplest.
That method, you should use weights which are difficult
sufficient to preserve or construct muscle mass. You can also modify the load to
mirror your current energy and health ranges.
By incorporating advanced strategies, understanding the principle of progressive overload,
and tapping into the mental advantages, you’ll
find a way to really elevate your fitness routine.
Embrace the challenge, enjoy the journey, and witness the transformative energy of dumbbell complexes in shaping each your body and mind.
They represent a holistic strategy to fitness, blending strength coaching
with cardiovascular conditioning. For men looking for to interrupt limitations of their health journey, these routines
offer a versatile, challenging, and efficient method.
Don’t get me incorrect – I’ve got nothing
towards the barbell bench press, as it definitely has its place, but dumbbells are extra versatile and reign supreme
when it comes to hypertrophy and sculpting the pecs.
A typical Tabata exercise can embrace exercises like squats,
push-ups, and burpees. Each train is performed at maximum depth for 20 seconds, followed by 10 seconds of relaxation. This
cycle is repeated eight times, totaling four minutes per exercise.
Kettlebell exercises are a good way to build muscle and improve total power.
They interact multiple muscle groups without delay, making them very efficient for full-body workouts.
These workouts alternate between intense bursts of exercise
and brief restoration durations, maximizing calorie burn and muscle
development in a brief period of time. When I
competed in Olympic lifting, I typically used a modified Javorek
barbell complicated. It was primarily to arrange my body for heavy lifting and acted as a
warm-up. But it additionally had a positive impact on muscle mass and even conditioning.
Lately I’ve been considering outdoors the field with my complexes.
Similar to the clean and press, it requires lots of explosive energy to row your dumbbells while remaining secure.
Treatment this mistake by pushing your hips again as
if you’re sitting in a chair. Just squatting by itself prompts almost
each muscle within the body, from the quadriceps and hamstrings to the glutes and even the back muscles (2).
This is where the awesomeness of compound workout routines comes in. This two-month,
field-tested strength-training program will show you another method.
If you experience pain when going deep into the push up, limit your vary of movement.
Over time you possibly can work on growing
your vary of motion by getting lower and lower.
Be sure to maintain the motion balanced by shifting
your arms with equal house and pace. Use a weight you could management properly so you could get
a deep stretch and full contraction at the prime. Prepare to maximize
your positive aspects with our unique 12-week
hypertrophy training program. Choose between a 4
or 5 day coaching break up and gain 2-12 kilos of muscle over 90
days…
Merely put, keep good posture and stroll for as lengthy as potential
holding these positions. Focus on remaining locked out,
stacked, and breathing deeply. Make an initial aim of
forty five seconds, and change arms on each rep. Rest for 30 seconds between arms.
This one technically violates the principles of the barbell complex, because you must
set the bar down for Push-Ups and Roll Outs.
Carry Out every transfer for 40 seconds, then rest for 20 seconds to complete 1 round.
Perform the complete sequence for three rounds for the most effective muscle-building effect, with a minute between rounds.
YOU DON’T NEED a ton of apparatus to get a well-rounded exercise.
While your gym may be stacked wall-to-wall with each piece of drugs possible, don’t let the
flamboyant machines and tools distract from the helpful
fundamentals, like the almighty dumbbell.
Incorporating core workouts into your routine can enhance your posture and cut back the chance
of harm. Strengthening your core helps higher alignment and permits for extra environment friendly
movement patterns throughout workouts and every day activities.
Core-focused exercises assist enhance steadiness and stability, that are essential for total muscle development.
These workout routines target the muscles in your stomach, lower again,
and pelvis, providing a powerful foundation for other bodily activities.
Resistance bands are a fantastic addition to your exercise routine.
This flexibility allows you to customize your routine to
go nicely with your fitness degree and goals. Dumbbell complexes are a nice way to
construct muscle and boost endurance. By performing a sequence of exercises back-to-back with out relaxation, you’ll be able to maintain your coronary heart fee
up and have interaction multiple muscle teams concurrently.
As you may see, a lot of our complete body dumbbell exercises involve a combo of two
movement patterns.
Perform 7 reps of each train, then take a quick relaxation and repeat
for 2 to three total rounds. It can strengthen your muscular tissues and improve your bone density, whereas
additionally bettering your mobility. On An Everyday Basis duties like carrying heavy grocery bags will feel a lot easier.
When people start exercising at residence, they typically veer
in direction of actions that promise to burn energy shortly.
For instance, running or high-intensity interval coaching (HIIT) workouts for fats loss.
“By holding a dumbbell in entrance of your chest, the biceps, shoulders and upper again additionally turn into concerned within the motion.”
When the dumbbells are overhead and nearly touching,
squeeze your chest and return them to the beginning position via that same path of
motion, then repeat. The dumbbell around the world just isn’t
a well-known exercise, but it doesn’t mean it’s not effective.
This exercise is nice for the chest and shoulders, however you must have healthy
shoulders to perform it as it moves your shoulder blades by way of a
massive range of movement. The one arm chest press is identical as the flat bench press however
you’ll solely be using one dumbbell and concentrating on one side at a time.
References:
female bodybuilders before and after steroids pictures (Sandra)