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1. Add, Don't Subtract
Squats tax your core already. Moving the weight over your head makes maintaining your proper squat form even more difficult. What keeps that form correct? Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels. Keep your arms straight and directly overhead as you push your hips back to squat down until your thighs are at least parallel to the floor.
Press back up to standing. Kettlebell Exercises for the Abs. Most non-crunch core moves focus on rotation. But your core also functions to resist rotation -- the world tries to wrench you into a twist, and your torso keeps you from getting pulled. Stand with a cable at waist level on your right. Pull the cable out and hold it against the front of your chest with both hands, knees slightly bent. The cable should be taut. Hold your core tight. Maintaining this body position, press the cable straight out away from your chest.
The cable will try to rotate you toward the station, but resist it. Return the handle to your chest and repeat. Grab a pair of pound weight plates and hold them together directly in front of your chest, smooth sides facing out.
Spread your fingers wide on the plates. Squeeze the plates together as you press them forward until your arms are pointing straight out in front. Return the plates to your chest and repeat. Put the car in neutral and give it a shot. On a long, flat stretch of pavement, have a friend put a car in neutral.
Stand behind the car and put your hands on the trunk about shoulder-width apart. Awesome name for a double-duty move. Keeping your hips level as you row each dumbbell to your shoulder will tax your core while you train your lats. Assume a push-up position while holding a dumbbell in each hand directly below your shoulders. Your body should form a straight line from head to heels. Maintaining this body line, bend your elbows until your chest is between the dumbbells.
Press back to start, then bend one elbow to row the weight up next to your rib cage. Return it to the floor, do another push-up and repeat on the other side. As with the renegade row, this move engages your lats while you stabilize your core. Lie on your left side in a side-plank position facing a low cable pulley. Prop yourself up on your left elbow with feet stacked and body forming a straight line from head to heels. Row the handle of the cable machine with your right arm until your hand is in line with your torso.
Return the cable to start and repeat. Then switch sides and repeat. Placing weight on one side of an exercise means your core has to work to keep your body upright. Stand holding a dumbbell at your right side. Take a large step forward with your left leg, lowering as you step until your knees both form degree angles. Press back to standing and repeat. For an added challenge, try moving the weight to your shoulder then straight overhead or to the other arm.
Your core fires first in moves like these and stabilizes your torso to let you use the rest of your strength to do the move. Lie on your back with arms at your sides, palms down, legs extended. Lift your legs perpendicular to the ground so the soles of your feet face the ceiling. Keeping your legs straight, lower your right leg until it hovers just a few inches off the ground.
Your left leg should still be sticking straight up. Return your right leg to the top, lower your left leg and repeat. It has to fire in all kinds of moves, especially squats. Throw in a row and, well…you get it. Stand facing a cable machine stack set at shoulder- or waist-height. Grab the handle with your left hand. Stand on your right leg with your knee slightly bent, your left leg trailing behind you.
Push your hips back to squat with your right leg. As you stand back up, bring your left leg forward so your knee is up in a marching position and row the cable to your side. Return to start, repeat and switch arms and legs. This move is pretty much the pinnacle of side-plank progressions.
Lie on your right side, prop up on your right hand with your hand directly beneath your shoulder and arm straight. Your feet should be stacked on top of each other, your body forming a straight line from head to heels. Extend your left arm so that your body forms a T. Maintaining this rigid body line, separate your legs, raising your left leg until your body forms a five-pointed star.
Hold this position for as long as you can maintain a rigid torso. Repeat on the other side. Stand with a staggered stance, your left leg slightly in front of your right. Grab the hammer with your left hand at the base of the handle and your right up closer to the head. As you bring the hammer up, your right hand should slide down to meet your left. Once you reach your shoulder, swing the hammer down and slam the tire. Repeat on the other side, with legs and hands switched.
Balancing on a Swiss ball is tough enough. Try maintaining perfect form while intentionally throwing your stability off. Prop yourself on a stability ball in plank position with your elbows on the ball, feet on the floor and body forming a straight line from head to feet.
Maintain this rigid body line as you move your elbows beneath your shoulders to rotate the ball in a small counterclockwise circle beneath your chest. Talk about mimicking real life! Grab a heavy dumbbell and hold it at your side in one hand as you would a suitcase.
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Just ask MP Tom Watson! Many of the Inuit were systematically converted to Christianity in the 19th and 20th centuries, through rituals such as the Siqqitiq. Thanks to the development of modern long-distance aircraft, these areas became accessible year-round. The construction of air bases and the Distant Early Warning Line in the s and s brought more intensive contacts with European society, particularly in the form of public education for children.
The traditionalists complained that Canadian education promoted foreign values that were disdainful of the traditional structure and culture of Inuit society. In the s the Government of Canada undertook what was called the High Arctic relocation for several reasons. These were to include protecting Canada's sovereignty in the Arctic , alleviating hunger as the area currently occupied had been over-hunted , and attempting to solve the "Eskimo problem", by seeking assimilation of the people and the end of their traditional Inuit culture.
One of the more notable relocations was undertaken in , when 17 families were moved from Port Harrison now Inukjuak, Quebec to Resolute and Grise Fiord. They were dropped off in early September when winter had already arrived.
The land they were sent to was very different from that in the Inukjuak area; it was barren, with only a couple of months when the temperature rose above freezing, and several months of polar night. The families were told by the RCMP they would be able to return to their home territory within two years if conditions were not right. However, two years later more Inuit families were relocated to the High Arctic.
Thirty years passed before they were able to visit Inukjuak. By , Canada's prime minister Louis St. Laurent publicly admitted, "Apparently we have administered the vast territories of the north in an almost continuing absence of mind. Regular visits from doctors, and access to modern medical care raised the birth rate and decreased the death rate , causing a marked natural increase in the population that made it more difficult for them to survive by traditional means.
In the s, the Canadian government began to actively settle Inuit into permanent villages and cities, occasionally against their will such as in Nuntak and Hebron. In the Canadian government acknowledged the abuses inherent in these forced resettlements. The nomadic migrations that were the central feature of Arctic life had become a much smaller part of life in the North. The Inuit, a once self-sufficient people in an extremely harsh environment were, in the span of perhaps two generations, transformed into a small, impoverished minority, lacking skills or resources to sell to the larger economy, but increasingly dependent on it for survival.
Although anthropologists like Diamond Jenness were quick to predict that Inuit culture was facing extinction, Inuit political activism was already emerging. In the s, the Canadian government funded the establishment of secular , government-operated high schools in the Northwest Territories including what is now Nunavut and Inuit areas in Quebec and Labrador along with the residential school system.
The Inuit population was not large enough to support a full high school in every community, so this meant only a few schools were built, and students from across the territories were boarded there. These schools, in Aklavik , Iqaluit, Yellowknife , Inuvik and Kuujjuaq , brought together young Inuit from across the Arctic in one place for the first time, and exposed them to the rhetoric of civil and human rights that prevailed in Canada in the s.
This was a real wake-up call for the Inuit, and it stimulated the emergence of a new generation of young Inuit activists in the late s who came forward and pushed for respect for the Inuit and their territories. The Inuit began to emerge as a political force in the late s and early s, shortly after the first graduates returned home. They formed new politically active associations in the early s, starting with the Inuit Tapirisat of Canada Inuit Brotherhood and today known as Inuit Tapiriit Kanatami , an outgrowth of the Indian and Eskimo Association of the '60s, in , and more region specific organizations shortly afterwards, including the Committee for the Original People's Entitlement representing the Inuvialuit ,  the Northern Quebec Inuit Association Makivik Corporation and the Labrador Inuit Association LIA representing Northern Labrador Inuit.
Since the mids the Southern Labrador Inuit of NunatuKavut began organizing politically after being geographically cut out of the LIA, however, for political expediency the organization was erroneously called the Labrador Métis Nation. These various activist movements began to change the direction of Inuit society in with the James Bay and Northern Quebec Agreement.
This comprehensive land claims settlement for Quebec Inuit, along with a large cash settlement and substantial administrative autonomy in the new region of Nunavik, set the precedent for the settlements to follow. The northern Labrador Inuit submitted their land claim in , although they had to wait until to have a signed land settlement establishing Nunatsiavut.
Southern Labrador Inuit of NunatuKavut are currently in the process of establishing landclaims and title rights that would allow them to negotiate with the Newfoundland Government. On October 30, , Leona Aglukkaq was appointed as Minister of Health , "[becoming] the first Inuk to hold a senior cabinet position, although she is not the first Inuk to be in cabinet altogether. In the United States, the term "Eskimo" is still commonly used, because it includes Inuit, Iñupiat, and Yupik peoples whilst distinguishing them from American Indians.
The Yupik do not speak an Inuit language nor consider themselves to be Inuit. In Canada and Greenland, "Inuit" is preferred. Inuit speak Inuinnaqtun , Inuktitut , Inuvialuktun , and Greenlandic languages , which belong to the Inuit-Inupiaq branch of the Eskimo—Aleut language family.
Inuktitut is spoken in Canada and along with Inuinnaqtun is one of the official languages of Nunavut; they are known collectively as the Inuit Language. Inuit in Alaska and Northern Canada also typically speak English. Canadian Inuit may also speak Québécois French. Finally, Deaf Inuit speak Inuit Sign Language , which is a language isolate and almost extinct as only around 50 people still speak it.
The Inuit have traditionally been fishers and hunters. They still hunt whales esp. Grasses , tubers , roots , stems , berries , and seaweed kuanniq or edible seaweed were collected and preserved depending on the season and the location. In the s anthropologist Vilhjalmur Stefansson lived with and studied a group of Inuit.
Stefansson also observed that the Inuit were able to get the necessary vitamins they needed from their traditional winter diet, which did not contain any plant matter. In particular, he found that adequate vitamin C could be obtained from items in their traditional diet of raw meat such as ringed seal liver and whale skin muktuk.
While there was considerable skepticism when he reported these findings, they have been borne out in recent studies and analyses. The natives hunted sea animals from single-passenger, covered seal-skin boats called qajaq Inuktitut syllabics: Because of this property, the design was copied by Europeans and Americans who still produce them under the Inuit name kayak. Inuit also made umiaq "woman's boat" , larger open boats made of wood frames covered with animal skins, for transporting people, goods, and dogs.
In the winter, Inuit would also hunt sea mammals by patiently watching an aglu breathing hole in the ice and waiting for the air-breathing seals to use them. This technique is also used by the polar bear, who hunts by seeking holes in the ice and waiting nearby. In winter, both on land and on sea ice, the Inuit used dog sleds qamutik for transportation. The husky dog breed comes from Inuit breeding of dogs and wolves for transportation.
The Inuit used stars to navigate at sea and landmarks to navigate on land; they possessed a comprehensive native system of toponymy. Where natural landmarks were insufficient, the Inuit would erect an inukshuk. Dogs played an integral role in the annual routine of the Inuit. Yearlong they assisted with hunting by sniffing out seals' holes and pestering polar bears. They also protected the Inuit villages by barking at bears and strangers.
The Inuit generally favored, and tried to breed, the most striking and handsome of dogs, especially ones with bright eyes and a healthy coat. The Inuit would perform rituals over the newborn pup to give it favorable qualities; the legs were pulled to make them grow strong and the nose was poked with a pin to enhance the sense of smell. Inuit industry relied almost exclusively on animal hides, driftwood , and bones, although some tools were also made out of worked stones, particularly the readily worked soapstone.
Walrus ivory was a particularly essential material, used to make knives. Art played a big part in Inuit society and continues to do so today. Small sculptures of animals and human figures, usually depicting everyday activities such as hunting and whaling, were carved from ivory and bone.
In modern times prints and figurative works carved in relatively soft stone such as soapstone , serpentinite , or argillite have also become popular. Inuit made clothes and footwear from animal skins, sewn together using needles made from animal bones and threads made from other animal products, such as sinew. The anorak parka is made in a similar fashion by Arctic peoples from Europe through Asia and the Americas, including the Inuit.
The hood of an amauti , women's parka, plural amautiit was traditionally made extra large with a separate compartment below the hood to allow the mother to carry a baby against her back and protect it from the harsh wind. Styles vary from region to region, from the shape of the hood to the length of the tails.
Boots mukluk or kamik  , could be made of caribou or seal skin, and designed for men and women. During the winter, certain Inuit lived in a temporary shelter made from snow called an igloo , and during the few months of the year when temperatures were above freezing, they lived in tents, known as tupiq ,  made of animal skins supported by a frame of bones or wood. The division of labor in traditional Inuit society had a strong gender component, but it was not absolute. The men were traditionally hunters and fishermen and the women took care of the children, cleaned the home, sewed, processed food, and cooked.
However, there are numerous examples of women who hunted, out of necessity or as a personal choice. At the same time men, who could be away from camp for several days at a time, would be expected to know how to sew and cook. The marital customs among the Inuit were not strictly monogamous: Open marriages , polygamy , divorce , and remarriage were known.
Among some Inuit groups, if there were children, divorce required the approval of the community and particularly the agreement of the elders. Marriages were often arranged , sometimes in infancy , and occasionally forced on the couple by the community. Marriage was common for women at puberty and for men when they became productive hunters. Family structure was flexible: Every household had its head, an elder or a particularly respected man.
There was also a larger notion of community as, generally, several families shared a place where they wintered. Goods were shared within a household, and also, to a significant extent, within a whole community. The Inuit were hunter—gatherers ,  and have been referred to as nomadic. Loud singing and drumming were also customary after a birth. Virtually all Inuit cultures have oral traditions of raids by other indigenous peoples, including fellow Inuit, and of taking vengeance on them in return, such as the Bloody Falls massacre.
Western observers often regarded these tales as generally not entirely accurate historical accounts, but more as self-serving myths. However, evidence shows that Inuit cultures had quite accurate methods of teaching historical accounts to each new generation. The historic accounts of violence against outsiders does make clear that there was a history of hostile contact within the Inuit cultures and with other cultures.
The known confederations were usually formed to defend against a more prosperous, and thus stronger, nation. Alternately, people who lived in less productive geographical areas tended to be less warlike, as they had to spend more time producing food. Justice within Inuit culture was moderated by the form of governance that gave significant power to the elders. As in most cultures around the world, justice could be harsh and often included capital punishment for serious crimes against the community or the individual.
During raids against other peoples, the Inuit, like their non-Inuit neighbors, tended to be merciless. A pervasive European myth about Inuit is that they killed elderly senicide and "unproductive people",  but this is not generally true. Leenaars ' book Suicide in Canada he states that " Rasmussen found that the death of elders by suicide was a commonplace among the Iglulik Inuit.
According to Franz Boas , suicide was " Aged people who have outlived their usefulness and whose life is a burden both to themselves and their relatives are put to death by stabbing or strangulation. This is customarily done at the request of the individual concerned, but not always so. Aged people who are a hindrance on the trail are abandoned. When food is not sufficient, the elderly are the least likely to survive.
In the extreme case of famine , the Inuit fully understood that, if there was to be any hope of obtaining more food, a hunter was necessarily the one to feed on whatever food was left. However, a common response to desperate conditions and the threat of starvation was infanticide. The belief that the Inuit regularly resorted to infanticide may be due in part to studies done by Asen Balikci,  Milton Freeman  and David Riches  among the Netsilik, along with the trial of Kikkik.
The research is neither complete nor conclusive to allow for a determination of whether infanticide was a rare or a widely practiced event. Anthropologists believed that Inuit cultures routinely killed children born with physical defects because of the demands of the extreme climate. These views were changed by late 20th century discoveries of burials at an archaeological site. Between and , a storm with high winds caused ocean waves to erode part of the bluffs near Barrow, Alaska , and a body was discovered to have been washed out of the mud.
Unfortunately the storm claimed the body, which was not recovered. But examination of the eroded bank indicated that an ancient house, perhaps with other remains, was likely to be claimed by the next storm.
The site, known as the "Ukkuqsi archaeological site", was excavated. Several frozen bodies now known as the "frozen family" were recovered, autopsies were performed, and they were re-interred as the first burials in the then-new Imaiqsaun Cemetery south of Barrow. It was a female child, approximately 9 years old, who had clearly been born with a congenital birth defect.
Autopsies near Greenland reveal that, more commonly pneumonia , kidney diseases , trichinosis , malnutrition , and degenerative disorders may have contributed to mass deaths among different Inuit tribes. The Inuit believed that the causes of the disease were of a spiritual origin. More common among the Canadian Inuit than it is among non-indigenous southern Canadians. In the incidence in Nunavut Was per , — more than 66 times the rate seen in the general population".
Inuit traditional laws are anthropologically different from Western law concepts. Customary law was thought non-existent in Inuit society before the introduction of the Canadian legal system.
Hoebel , in , concluded that only 'rudimentary law' existed amongst the Inuit. Indeed, prior to about , it is impossible to find even one reference to a Western observer who was aware that any form of governance existed among any Inuit,  however, there was a set way of doing things that had to be followed:.
If an individual's actions went against the tirigusuusiit, maligait or piqujait, the angakkuq shaman might have to intervene, lest the consequences be dire to the individual or the community.
We are told today that Inuit never had laws or "maligait". They say because they are not written on paper.