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7 Things You Need To Get Ready For World Cup

7 Things You Need To Get Ready For World Cup

The most intensive and exciting World Sporting Event is happening on June 12th with the 2014 FIFA World Cup happening in Brazil. It’s a spectacular fast-action experience you don’t want to miss out on seeing, so we’re offering some great tips of Things You Need To Do To Get Ready!

1. Set Up Your Devices

If your cable or satellite subscription service includes high-definition, then check that the output on the box is set to 720p to match what ESPN and ABC (ESPN’s parent company) will be using. Also, check to make sure that you are using an HDMI cable. This combination will deliver the sharpest detail for the high-def versions of the broadcasts, especially when you’re ‘helping’ the referees with those close calls.

Your boss isn’t going to let you work from home or you’re going to be away on business travel? Don’t worry that you might miss any of the great actions.We’ve got you covered for streaming through your top mobile and gaming devices.

WatchESPNwill get you connected on Android, iOS, Windows 8, Amazon Kindle Fire and Fire TV, Windows 8, Xbox 360, Xbox One, and Google Chromecast. You will need an existing cable subscription, but maybe this is a good time to ask for that early birthday present!

If you’re looking for coverage in Spanish (and also English), Univision will keep you tuned in with the Univision Deportes App. It will be available for theAndroid,iOS, andXbox Live. Unfortunately, there is no support on this app for Windows 8, Amazon Kindle Fire, orGoogle Chromecast. Good news for diehard fans without a cable subscription is that they will be able to stream the first 56 matches of the tournament. If you want to get the last 8 matches (Quarterfinals, Semifinals and Championship), you will need a Univision subscription.

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Road warriors will still be able to hear all the play-by-play action through SiriusXM Radio or with the SiriusXM Internet Radio App. It is availablefor the Android, iOS, Kindle Fire. Xbox and Google Chromecast fans will need to check out the other options as neither will be supported for this app.

For those that don’t have a subscription to SiriusXM Radio, you can still listen in with the ESPN Radio App. Multiple device support is the same as the SiriusXm Internet Radio App above.

2. Food Prep For Game Days

If you haven’t tasted traditional Brazilian fare, this is the best time to hone your culinary skills and get into the spirit of the game.

Check out the spread and get the recipes for such delectable items like Feijoada (black bean stew with beef and sausage) or Moqueca de Camarao (shrimp stew). Compliment these with Pao de Queijo (cheese balls) or Coxinhas (cheese balls with chicken), then finish off with some great sweets such as Brigadeiro (chocolate truffles) or go fancy with Mousse de Maracuja (mousse made with passion fruit juice).

Now you’ll need something to wash all that food down with so, check out the next item on the list.

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3. Brazilian Beverages

To really feel like you’re in Brazil and to help keep up your energy, go to the Spanish or Latin American section of your grocery store (unless you’re lucky enough to have a Brazilian market nearby) and pick up several bottles of Guarana. Derived from the seeds of a plant in the maple family (Sapindaceae) which grows, of course, in the Amazon, it contains about twice the concentration of caffeine as found in coffee beans, but has a delicious and refreshing flavor when served cold.

Also, look for Brazilian coffee to bring home and brew. It has a nutty, sweet taste which is low in acidity and is roasted darker (though not bitter) than beans for American coffee. If you find a brand that says ‘Extra Forte’ on the label, be prepared. That means “Extra Strong” in Portuguese.

Brazilian wines and beers are hard to find in the U.S. though a few areas are starting to carry them. If you have the chance to try them out, you won’t be disappointed.

4. Brush-Up On World Cup History

If this is your first World Cup or you’re a bit behind on the teams and all the previous tournaments, it’s time to pick up some books on World Cup history. Three recommendations that won’t be quick reads, but will give you impressive info and stats to hit your friends with on game nights:

The Complete History of the World Cupby Robert Fielder[available on Kindle]
One of the most detailed and comprehensive volumes on anything and everything you wanted to know about the World Cup.

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A History of the World Cup: 1930-2010by Clemente A. Lisi
Definitive reference for the diehard fan and those who ‘love the numbers, this paperback will give you a glossary of terms, stats for each competition, as well as profiles of the well-known players and photos.

The World Cup: The Complete Historyby Terry Croucha and James Corbett
Definitely a book for those who are data hounds, containing comprehensive stats for every tournament, venues, players, referees and scores.

5. World Cup Apparel

Surely you’re not planning to wear just any T-shirt or American football jersey when you park yourself in front of the TV, are you?!

You can look the part of an international futbol player or show your support for the American team by checking out all the World Cup Soccer apparel by going online toThe Official FIFA Online Storeand pick out your favorite team jersey or one that commemorates a past tournament. You can also findan official soccer ball to kick around your living room during commercial time (watch out for the vases and other breakables!)or to practice with afterwards and show off your knee bouncing technique like the pros!

6. House Cleaning

If you have your friends over for several games, you’re going to need some serious housecleaning afterwards to cleanup all the hidden crumbs in the carpet and stains on the couch and furniture. Ask around at work or in your neighborhood for recommendations of housecleaning services. Points to keep in mind when hiring:

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  1. Ask for an initial walk-through and estimate of services.
  2. Know ahead of time what they will or won’t take care of (including any moving of furniture).
  3. Understand their rates and the length of time for cleaning.
  4. Find out through your contacts or the BBB on their reliability and reputation.
  5. Understand the details of any contract or agreement you sign including when they will show.
  6. Ask what type of cleansers or chemicals they will use in case you have allergies.

Others may also be having their recreation or living rooms cleaned, so schedule this ahead of time to beat the crowds.

7. Final Party Setup

It’s finally here. All the weeks of edge-of-the-seat excitement has come down to the last match and you certainly don’t want to be behind the eight ball for this. This is where you can relax (depending whether your team got to the finals or not) and have fun.

Check out your local party store for some decorations, themed paper plates and napkins to show your friends that you’re in the spirit and on top of the game. Download from iTunes or your favorite music source some popular and familiar Brazilian tunes from artists such as Caetano Veloso, Joao Gilberto (‘Girl From Ipanema’ composer), Tom Jobim or Marisa Monte. You’ll find various background music styles including bossa nova, which is a must if you want to get authentic.

Congratulations! With these pointers, you’re ready to have a great time, great food, great beverage and possibly some new friends as you watch the 2014 FIFA World Cup Soccer Championship! Set-Ready-Enjoy!

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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