70年代内核，80年代外壳：在浮华里唱被抛弃的美国底层人 (评论: Born in the U.S.A.)
TT评论: Born in the U.S.A.
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via 豆瓣最受欢迎的乐评 (author: TT)
TT评论: Born in the U.S.A.
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via 豆瓣最受欢迎的乐评 (author: TT)
How Much Stretching It Takes to Make You More Flexible, According to Science
Flexibility is an underrated aspect of fitness, especially since we tend to lose some of our mobility as we get older—how many of the older folks in your life can comfortably reach overhead? But whether you’re doing it for lifestyle improvements or athletics, stretching can be boring, and progress can be slow. How do you know if you’re stretching enough? Fortunately, a study has given us some guidelines.
These guidelines are for static stretching, which is the traditional kind where you hold a position. (Other mobility work, including dynamic stretching, is still good for you, but it wasn’t included in this study.)
For immediate improvement, stretch for 4 full minutes
Stretching has both short-term and long-term effects. We often think of flexibility as a long-term journey (we are becoming a more flexible person over time)—but there is also a more dramatic temporary effect that occurs during and right after the stretching session. Let’s talk about that first.
You may remember that when I did a three-minute video with toe touching exercises, I couldn’t quite touch the ground at the start. By the end, I had my palms flat on the ground. This short-term effect is an excellent way to unlock flexibility that you need to use for a given purpose. For example, dancers will stretch right before a practice or performance. And if you need a little extra ankle mobility to get the most out of your squats, or some extra shoulder mobility to do overhead lifts, that’s a great reason to do some stretches for those body parts in your warmup.
According to the study, you can maximize the short-term benefits of stretching from four total minutes of stretching for that muscle. That doesn’t have to mean a single four-minute stretch; it could be 30 seconds, eight times, or one minute four times. And they don’t have to be the same type of stretch, so long as they hit the same muscle. Less than four minutes will still give you some benefit, but four minutes is the most that the researchers found to help.
For long-term improvement, stretch for 10 minutes per week (per muscle)
If you’re looking to get more flexible in the long term, the number to aim for is 10 minutes, per muscle, per week. Again, this can be broken up. If you have a routine that stretches each muscle for two total minutes (4 sets of 30 seconds, for example), doing that routine five days a week will get you there.
Or perhaps you’re already interested in those short-term benefits I mentioned above, so you’re doing a warmup session that racks up three or four minutes per muscle. Those count toward your ten minutes for the week, so you may not need to do any extra stretching sessions beyond those warmups—as long as those warmups include all the muscles you are targeting.
You don’t have to do every stretch in existence; just pick a few muscles or body parts that you’d like to make more flexible. Pick a favorite stretch or two for each, and get into the habit of performing those stretches for a minute each day. Here are some of my favorite stretches to get you started:
● The best stretches for calves and ankles (especially good for squatting)
● The best stretches for your shoulders
● The best stretches for hamstrings
● The best stretches for your lower back
● The best stretches for your neck and upper back
Should stretching hurt?
Don’t fall into the trap of thinking that stretching is more effective the harder you do it. Stretching doesn’t need to be painful to be effective. The recent study found that hard stretching and gentle stretching both worked about equally well.
Flexibility trainers often say that your best bet is gentle stretching, where you can feel the stretch but it’s not painful. Being gentle about it lets you stretch longer and more often (and enjoy the process more!), which are the factors that really help you to make progress.
via Lifehacker (author: Beth Skwarecki)
Flexibility is an underrated aspect of fitness, especially since we tend to lose some of our mobility as we get older—how many of the older folks in your life can comfortably reach overhead? But whether you’re doing it for lifestyle improvements or athletics, stretching can be boring, and progress can be slow. How do you know if you’re stretching enough? Fortunately, a study has given us some guidelines.
These guidelines are for static stretching, which is the traditional kind where you hold a position. (Other mobility work, including dynamic stretching, is still good for you, but it wasn’t included in this study.)
For immediate improvement, stretch for 4 full minutes
Stretching has both short-term and long-term effects. We often think of flexibility as a long-term journey (we are becoming a more flexible person over time)—but there is also a more dramatic temporary effect that occurs during and right after the stretching session. Let’s talk about that first.
You may remember that when I did a three-minute video with toe touching exercises, I couldn’t quite touch the ground at the start. By the end, I had my palms flat on the ground. This short-term effect is an excellent way to unlock flexibility that you need to use for a given purpose. For example, dancers will stretch right before a practice or performance. And if you need a little extra ankle mobility to get the most out of your squats, or some extra shoulder mobility to do overhead lifts, that’s a great reason to do some stretches for those body parts in your warmup.
According to the study, you can maximize the short-term benefits of stretching from four total minutes of stretching for that muscle. That doesn’t have to mean a single four-minute stretch; it could be 30 seconds, eight times, or one minute four times. And they don’t have to be the same type of stretch, so long as they hit the same muscle. Less than four minutes will still give you some benefit, but four minutes is the most that the researchers found to help.
For long-term improvement, stretch for 10 minutes per week (per muscle)
If you’re looking to get more flexible in the long term, the number to aim for is 10 minutes, per muscle, per week. Again, this can be broken up. If you have a routine that stretches each muscle for two total minutes (4 sets of 30 seconds, for example), doing that routine five days a week will get you there.
Or perhaps you’re already interested in those short-term benefits I mentioned above, so you’re doing a warmup session that racks up three or four minutes per muscle. Those count toward your ten minutes for the week, so you may not need to do any extra stretching sessions beyond those warmups—as long as those warmups include all the muscles you are targeting.
You don’t have to do every stretch in existence; just pick a few muscles or body parts that you’d like to make more flexible. Pick a favorite stretch or two for each, and get into the habit of performing those stretches for a minute each day. Here are some of my favorite stretches to get you started:
● The best stretches for calves and ankles (especially good for squatting)
● The best stretches for your shoulders
● The best stretches for hamstrings
● The best stretches for your lower back
● The best stretches for your neck and upper back
Should stretching hurt?
Don’t fall into the trap of thinking that stretching is more effective the harder you do it. Stretching doesn’t need to be painful to be effective. The recent study found that hard stretching and gentle stretching both worked about equally well.
Flexibility trainers often say that your best bet is gentle stretching, where you can feel the stretch but it’s not painful. Being gentle about it lets you stretch longer and more often (and enjoy the process more!), which are the factors that really help you to make progress.
via Lifehacker (author: Beth Skwarecki)
就简单的放在哪里我都会忍不住去循环年少不知其中味再听已是曲中人的那种感觉吧 (评论: 夜曲)
豆友17Q67r-4r4评论: 夜曲
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
豆友17Q67r-4r4评论: 夜曲
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
夜曲一响全是深秋的冷风与月光。肖邦的旋律里，藏着逝去的爱情，和再也回不去的旧时光。为你弹肖邦的夜曲，纪念我早已死去的爱情。琴弦一断，青春便散场了。青春散场再见不知何酿豆腐 (评论: 夜曲)
豆友17Q67r-4r4评论: 夜曲
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
豆友17Q67r-4r4评论: 夜曲
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
一路向北不回头 过去的事情就怕你它过去吧如果始终放在心里容易自己跟自己较劲没什么事情或者人过不去 与其困在回忆里反复折磨自己，不如干脆向前走。让该过去的过去才能遇见更好的自己（那个他） (评论: 一路向北)
豆友17Q67r-4r4评论: 一路向北
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
豆友17Q67r-4r4评论: 一路向北
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via 豆瓣最受欢迎的乐评 (author: 豆友17Q67r-4r4)
This Nintendo Switch OLED With Mario Kart Is Nearly $200 Off Right Now
via Lifehacker (author: Pradershika Sharma)
via Lifehacker (author: Pradershika Sharma)
Telegraph
This Nintendo Switch OLED With Mario Kart Is Nearly $200 Off…
We may earn a commission from links on this page. Deal pricing and availability subject to change after time of publication. A refurbished Nintendo Switch OLED (Mario Kart 8 Deluxe) bundle is currently selling for $269.99 on Woot, a noticeable drop from the…
What People Are Getting Wrong This Week: St. Patrick's Day Myths
via Lifehacker (author: Stephen Johnson)
via Lifehacker (author: Stephen Johnson)
Telegraph
What People Are Getting Wrong This Week: St. Patrick's Day M…
I'm posting this on March 17,St. Patrick's Day, the day we celebrate the patron saint of Ireland, and Irishness in general, by dancing to accordion-and-fiddle-based music, dyeing a river green, and enjoying a wee drink or three. But there's a lot people get…
You Can Turn an Old Android Phone Into a Wifi Extender for Your Home Network
via Lifehacker (author: David Nield)
via Lifehacker (author: David Nield)
Telegraph
You Can Turn an Old Android Phone Into a Wifi Extender for Y…
If you have an old Android device lying around your house gathering dust, there are multiple ways to repurpose it—including turning it into a webcam or a dedicated smart home controller. One option that's perhaps less obvious, however, is saving your house…
The Best Earbuds You Can Buy Just Dropped Under $300 for the First Time
via Lifehacker (author: Daniel Oropeza)
via Lifehacker (author: Daniel Oropeza)
Telegraph
The Best Earbuds You Can Buy Just Dropped Under $300 for the…
We may earn a commission from links on this page. Deal pricing and availability subject to change after time of publication. Sony doesn't know how to name earbuds, but it sure knows how to build them. The WF-100XM5 buds were my favorite wireless earbuds last…
There's a New Way to Play Switch 1 Games at Their Full Resolution on the Switch 2
via Lifehacker (author: Jake Peterson)
via Lifehacker (author: Jake Peterson)
Telegraph
There's a New Way to Play Switch 1 Games at Their Full Resol…
We may earn a commission from links on this page. Nearly one decade after its release, the Switch's core design is still pretty ingenious: You can play games of all kinds, including graphically-demanding AAA titles, both on your TV as well as on the go. Of…
Amazon Is Now Offering One-Hour and Three-Hour Delivery Options in Select Areas
We may earn a commission from links on this page.
Remember when two-day shipping seemed novel? "Wow—I can order this item on Amazon on Monday, and get it Wednesday? That's amazing!" Now, orders are coming next day, sometimes as early as 4 a.m. I'm all for convenience, but how much faster do deliveries really need to get?
The answer, apparently, is much faster. On Tuesday, Amazon announced two new delivery options for customers in "a growing number of cities and towns:" For over 90,000 products on Amazon's store, the company will let you choose to get the item in three hours or less. For those in select areas, you'll even have the option to get it as soon as one hour.
For these new delivery options, Amazon is focusing on items you might expect to find at your local grocery store. That includes "everyday essentials," like pantry, cleaning, health, and beauty products, as well as over-the-counter meds. The items expand beyond these too, to include electronics, toys, clothes, accessories, and even home and garden supplies.
If a product is eligible for one-hour or three-three delivery, you'll see that advertised next to the item's name. You can also search for products that can be delivered in one or three hours, as well as browse the existing "Same-Day Store" to find items that can be sent this fast.
Amazon says one-hour delivery is available to customers in "hundreds" of cities and towns in the U.S., including the following: Los Angeles, Chicago, Oklahoma City, Nashville, Houston, Washington, D.C., as well as smaller cities like Des Moines, Iowa; Boise, Idaho; and American Fork, Utah. Three-hour delivery is more widespread, available in over 2,000 cities and towns, including large, mid-size, and small cities, and their suburbs. Amazon didn't name many of these, but did list suburbs like Cornwall, Pa.; Harrah, Okla.; and Arabi, La. You can check if your area supports these new delivery windows from Amazon's site here.
These new delivery times aren't free, however. For standard customers, one-hour delivery is $19.99, while three-hour delivery is $14.99. If you have Prime, you get a decent discount: $9.99 for one-hour delivery, and $4.99 for three-hour delivery.
Amazon is rolling out these changes ahead of its Big Spring Sale, which starts March 25 and runs through the 31st. Perhaps the company is banking that certain customers will want to get their discounted items as quickly as possible—even if it requires paying a hefty fee for that expedited delivery.
Our Best Editor-Vetted Tech Deals Right Now
Apple AirPods 4 Active Noise Cancelling Wireless Earbuds — $148.99 (List Price $179.00)
Apple iPad 11" 128GB A16 WiFi Tablet (Blue, 2025) — $329.00 (List Price $349.00)
Sony WH1000XM6- Best Wireless Noise Canceling Headphones — $398.00 (List Price $459.99)
Apple Watch Series 11 (GPS, 42mm, S/M Black Sport Band) — $299.00 (List Price $399.00)
Amazon Fire TV Stick 4K Plus — $24.99 (List Price $49.99)
Blink Video Doorbell Wireless (Newest Model) + Sync Module Core — $35.99 (List Price $69.99)
Ring Indoor Cam Plus (2025) — $39.99 (List Price $59.99)
Deals are selected by our commerce team
via Lifehacker (author: Jake Peterson)
We may earn a commission from links on this page.
Remember when two-day shipping seemed novel? "Wow—I can order this item on Amazon on Monday, and get it Wednesday? That's amazing!" Now, orders are coming next day, sometimes as early as 4 a.m. I'm all for convenience, but how much faster do deliveries really need to get?
The answer, apparently, is much faster. On Tuesday, Amazon announced two new delivery options for customers in "a growing number of cities and towns:" For over 90,000 products on Amazon's store, the company will let you choose to get the item in three hours or less. For those in select areas, you'll even have the option to get it as soon as one hour.
For these new delivery options, Amazon is focusing on items you might expect to find at your local grocery store. That includes "everyday essentials," like pantry, cleaning, health, and beauty products, as well as over-the-counter meds. The items expand beyond these too, to include electronics, toys, clothes, accessories, and even home and garden supplies.
If a product is eligible for one-hour or three-three delivery, you'll see that advertised next to the item's name. You can also search for products that can be delivered in one or three hours, as well as browse the existing "Same-Day Store" to find items that can be sent this fast.
Amazon says one-hour delivery is available to customers in "hundreds" of cities and towns in the U.S., including the following: Los Angeles, Chicago, Oklahoma City, Nashville, Houston, Washington, D.C., as well as smaller cities like Des Moines, Iowa; Boise, Idaho; and American Fork, Utah. Three-hour delivery is more widespread, available in over 2,000 cities and towns, including large, mid-size, and small cities, and their suburbs. Amazon didn't name many of these, but did list suburbs like Cornwall, Pa.; Harrah, Okla.; and Arabi, La. You can check if your area supports these new delivery windows from Amazon's site here.
These new delivery times aren't free, however. For standard customers, one-hour delivery is $19.99, while three-hour delivery is $14.99. If you have Prime, you get a decent discount: $9.99 for one-hour delivery, and $4.99 for three-hour delivery.
Amazon is rolling out these changes ahead of its Big Spring Sale, which starts March 25 and runs through the 31st. Perhaps the company is banking that certain customers will want to get their discounted items as quickly as possible—even if it requires paying a hefty fee for that expedited delivery.
Our Best Editor-Vetted Tech Deals Right Now
Apple AirPods 4 Active Noise Cancelling Wireless Earbuds — $148.99 (List Price $179.00)
Apple iPad 11" 128GB A16 WiFi Tablet (Blue, 2025) — $329.00 (List Price $349.00)
Sony WH1000XM6- Best Wireless Noise Canceling Headphones — $398.00 (List Price $459.99)
Apple Watch Series 11 (GPS, 42mm, S/M Black Sport Band) — $299.00 (List Price $399.00)
Amazon Fire TV Stick 4K Plus — $24.99 (List Price $49.99)
Blink Video Doorbell Wireless (Newest Model) + Sync Module Core — $35.99 (List Price $69.99)
Ring Indoor Cam Plus (2025) — $39.99 (List Price $59.99)
Deals are selected by our commerce team
via Lifehacker (author: Jake Peterson)