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Exercises to Lose Belly Fat
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Exercises to Lose Belly Fat

Belly fat has been proven to be the most dangerous type of fat there is. Doctors aren’t sure why, but abdominal fat is related to numerous health risks.

Have you gotten a little thick around the middle? If so, here are some fantastic exercises to lose belly fat and decrease your risk of heart disease.

Exercises to Lose Belly Fat: Cardio

Cardio can help you lose fat all over your body – which is good, because to lose fat around your belly, you have to lose it everywhere. Our bodies tend to accumulate fat in certain areas, based largely on genetics. If you tend to store it around your middle, decreasing your body fat percentage can make you healthier and give you the flat stomach you’ve always wanted.

There are no “best” cardio exercises to lose belly fat. The very best cardio routine is one you’ll stick with for the long haul. Choose a few different activities that you enjoy doing, and try to participate in them at least 5 hours a week.

If you’re into home improvement, do some lawn and garden work. If you’re a parent, play with your kids at the park or take them for long walks down nature trails. If you have a dog, take it for walks or toss a ball or Frisbee for exercise. If you prefer a more social environment, join a group exercise class at your local gym or recreation center.

Exercises to Lose Belly Fat: Core Strength

Getting a slim stomach requires more than endless sit-ups and crunches. Variations on these exercises can help you whittle your waist faster. For example, instead of regular crunches, the American Council on Exercise recommends vertical leg crunches. These are performed lying on your back with your legs held at a 45 degree angle from the floor.

Core strength can also be developed by doing leg lifts and crunches with the help of an exercise ball. Exercise balls require you to maintain your balance, which puts all of your core muscles to work. For muscle symmetry, be sure to work your back muscles as well.

Exercises to Lose Belly Fat: Yoga

When it comes to stress reduction and core strength building, it’s hard to beat yoga in terms of efficiency. Yoga can reduce the production of stress hormones and strengthen your abdominal muscles, making it an excellent exercise to lose belly fat.

Whenever your body is stressed out (due to mental or emotional stress, illness, injury, or the overuse of stimulants), it responds with an attempt at self-preservation. Your brain releases the hormone cortisol, which tells your body to start storing fat – particularly around the waist. This response is a throwback to the days when our ancestors had to survive times of famine.

Yoga includes breathing and stretching exercises that relieve muscle tension and reduce the production of cortisol. Yoga also places an emphasis on relaxed, flowing motions. It can be used to calm the mind, slow down the heart, and lower blood pressure.

In addition to these benefits, many yoga poses are highly efficient for toning your midsection. Look for poses that are performed in the supine position, or seated and standing poses that require you to extend your legs and maintain balance.

With a regular routine of cardio, core strengthening, and yoga, you will lose inches from your waist and enjoy better health and relaxation.

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SAM S-75 Dvina. ЗРК С-75 “Двина”

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SAM S-75 Dvina. ЗРК С-75 “Двина”
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Saint-Petersburg. Artillery Museum.

The S-75 Dvina (Russian: С-75; NATO reporting name SA-2 Guideline) is a Soviet-designed, high-altitude, command guided, surface-to-air missile (SAM). Since its first deployment in 1957 it has become the most widely-deployed air defense missile in history. It scored the first destruction of an enemy aircraft by a SAM, shooting down a Taiwanese Martin RB-57D Canberra over China, on October 7, 1959 by hitting it with three V-750 (1D) missiles at an altitude of 20 km (65,600 ft). The success was attributed to Chinese fighters at the time in order to keep the S-75 program secret.
This system first gained international fame when an S-75 battery, using the newer, longer-range and higher-altitude V-750VN (13D) missile shot down the U-2 of Francis Gary Powers overflying the Soviet Union on May 1, 1960.[3] The system was also deployed in Cuba during the Cuban Missile Crisis, where on October 27, 1962, it shot down the U-2 flown by Rudolf Anderson, almost precipitating nuclear war.[4] North Vietnamese forces used the S-75 extensively during the Vietnam War to defend Hanoi and Haiphong. It has also been locally produced in the People’s Republic of China using the names HQ-1 and HQ-2. Other nations have produced so many local variants combining portions of the S-75 system with both indigenously-developed components or third-party systems that it has become virtually impossible to find a pure S-75 system today,
In the early 1950s, the United States Air Force rapidly accelerated its development of long-range jet bombers carrying nuclear weapons. The USAF program led to the deployment of Boeing B-47 Stratojet supported by aerial refueling aircraft to extend its range deep into the Soviet Union. The USAF quickly followed the B-47 with the development of the Boeing B-52 Stratofortress, which had greater range and payload than the B-47. The range, speed, and payload of these U.S. bombers posed a significant threat to the Soviet Union in the event of a war between the two countries.
onsequently, the Soviets initiated the development of improved air defense systems. Although the Soviet Air Defence Forces had large numbers of anti-aircraft artillery (AAA), including radar-directed batteries, the limitations of guns versus high-altitude jet bombers was obvious. Therefore, the Soviet Air Defense Forces began the development of missile systems to replace the World War II-vintage gun defenses.
In 1953, KB-2 began the development of what became the S-75 under the direction of Pyotr Grushin. This program focused on producing a missile which could bring down a large, non-maneuvering, high-altitude aircraft. As such it did not need to be highly maneuverable, merely fast and able to resist aircraft counter-measures. For such a pioneering system, development proceeded rapidly, and testing began a few years later. In 1957, the wider public first became aware of the S-75 when the missile was shown at that year’s May Day parade in Moscow.
Initial deployment
Wide-scale deployment started in 1957, with various upgrades following over the next few years. The S-75 was never meant to replace the S-25 Berkut surface-to-air missile sites around Moscow, but it did replace high-altitude anti-aircraft guns, such as the 130 mm KS-30 and 100 mm KS-19. Between mid-1958 and 1964, U.S. intelligence assets located more than 600 S-75 sites in the USSR. These sites tended to cluster around population centers, industrial complexes, and government control centers. A ring of sites was also located around likely bomber routes into the Soviet heartland. By the mid-1960s, the Soviet Union had ended the deployment of the S-75 with perhaps 1,000 operational sites.
In addition to the Soviet Union, several S-75 batteries were deployed during the 1960s in East Germany to protect Soviet forces stationed in that country. Later the system was sold to most Warsaw Pact countries and was provided to China, North Korea, and eventually, North Vietnam.
While the shooting down of Francis Gary Powers’ U-2 in 1960 is the first publicized success for the S-75, the first aircraft actually shot down by the S-75 was a Taiwanese Martin RB-57D Canberra high-altitude reconnaissance aircraft. In this case, the aircraft was hit by a Chinese-operated S-75 site near Beijing on October 7, 1959. Over the next few years, the Taiwanese ROCAF would lose a number of aircraft to the S-75: both RB-57s and various drones. On May 1, 1960, Gary Powers’s U-2 was shot down while flying over the testing site near Sverdlovsk, although it is thought to have taken 14 missiles to hit his high-flying plane. That action led to the U-2 Crisis of 1960. Additionally, Chinese S-75s downed five ROCAF-piloted U-2s based in Taiwan.[5]
During the Cuban Missile Crisis, a U-2 piloted by USAF Major Rudolf Anderson was shot down over Cuba by an S-75 in October 1962.[6]
In 1965, North Vietnam asked for some assistance against American airpower, for their own air-defense system lacked the ability to shoot down aircraft flying at high altitude. After some discussion it was agreed to supply the PAVN with the S-75. The decision was not made lightly, because it greatly increased the chances that one would fall into US hands for study. Site preparation started early in the year, and the US detected the program almost immediately on April 5, 1965. While military planners pressed for the sites to be attacked before they could become operational, their political leaders refused, fearing that Soviet technical staff might be killed.
On July 24, 1965, a USAF F-4C aircraft was shot down by an SA-2.[7] Three days later, the US responded with Operation Iron Hand to attack the other sites before they could become operational. Most of the S-75 were deployed around the Hanoi-Haiphong area and were off-limits to attack (as were local airfields) for political reasons. President Lyndon Johnson announced on public TV that one of the other sites would be attacked the next week. The Vietnamese removed the missiles and replaced them with decoys, while moving every available anti-aircraft gun into the approach routes. The tactic worked, causing heavy American casualties.
The missile system was used widely throughout the world, especially in the Middle East, where Egypt and Syria used them to defend against the Israeli Air Force, with the air defense net accounting for the majority of the downed Israeli aircraft. The last apparent success seems to have occurred during the War in Abkhazia (1992–1993), when Georgian missiles shot down a Russian Sukhoi Su-27 fighter near Gudauta on March 19, 1993.
Countermeasures and counter-countermeasures
Between 1965 and 1966, the US delivered a number of solutions to the S-75 problem. The Navy soon had the Shrike missile in service and mounted their first offensive strike on a site in October 1965. The Air Force responded by fitting B-66 bombers with powerful jammers (that blinded the early warning radars) and by developing smaller jamming pods for fighters (that denied range information to the radars). Later developments included the Wild Weasel aircraft, which were fitted with anti-radiation air-to-surface missile systems made to home in on the radar from the threat. This freed them to shoot the sites with Shrikes of their own.
The Soviets and Vietnamese, however, were able to adapt to some of these tactics. The USSR upgraded the radar several times to improve ECM (electronic counter measure) resistance. They also introduced a passive guidance mode, whereby the missile could lock on the jammer itself. This had an added advantage, because the radar had to be turned off, which prevented Shrikes from being fired. Moreover, some new tactics were developed to combat the Shrike. One of them was to point the radar to the side and then turn it off briefly. Since the Shrike was a relatively primitive anti-radiation missile, it would follow the beam away from the radar and then simply crash when it lost the signal (after the radar was turned off). Another was a "false launch" in which the tracking radar was turned on, but the missiles were not actually fired. This allowed the missile crew to see if the target was equipped with a Shrike. If the aircraft fired one, the Shrike could be neutralized with the side-pointing technique without sacrificing any S-75s.
Despite these advances, the US was able to come up with effective ECM packages for the B-52E models. These planes were able to fly raids against Hanoi with relatively few losses (though still significant enough to cause some concern; see Operation Linebacker II).
Replacement systems
Soviet Air Defence Forces started to replace the S-75 with the vastly superior SA-10 and SA-12 systems in the 1980s. Today only a few hundred, if any, of the 4,600 missiles are still in Russian service, even though they underwent a modernization program as late as 1993.[citation needed]
The S-75 remains in widespread service throughout the world, with some level of operational ability in 35 countries. Vietnam and Egypt are tied for the largest deployments at 280 missiles each, while North Korea has 270, and Poland has 240. The Chinese also deploy the HQ-2, an upgrade of the S-75, in relatively large numbers.
Soviet doctrinal organization
The Soviet Union used a fairly standard organizational structure for S-75 units. Other countries that have employed the S-75 may have modified this structure. Typically, the S-75 is organized into a regimental structure with three subordinate battalions. The regimental headquarters will control the early-warning radars and coordinate battalion actions. The battalions will contain several batteries with their associated acquisition and targeting radars.
Site layout
Each battalion will typically have six, semi-fixed, single-rail launchers for their V-750 missiles positioned approximately 60 to 100 m (200 to 330 ft) apart from each other in a hexagonal "flower" pattern, with radars and guidance systems placed in the center. It was this unique "flower" shape that led to the sites being easily recognizable in reconnaissance photos. Typically another six missiles are stored on tractor-trailers near the center of the site.
An example of a site can be seen here just to the west of the junction to Bosra on the M5 motorway in Syria, south of Damascus. This location covers the borders with both Israel and Jordan, so it is of strategic importance.

V-750V 1D missile on a launcher
TypeSurface-to-air missile
Place of origin Soviet Union
Production history
VariantsV-750, V-750V, V-750VK, V-750VN, V-750M, V-750SM, V-750AK
Specifications (V-750[9])
Weight2,300 kg (5,100 lb)
Length10,600 mm (420 in)
Diameter700 mm (28 in)
Warhead weight200 kg (440 lb)
PropellantSolid-fuel booster and a storable liquid-fuel upper stage
range45 km (28 mi)
Flight altitude20,000 m (66,000 ft)
Boost time5 s boost, then 20 s sustain
SpeedMach 3.5
systemRadio control guidance
Accuracy65 m
platformSingle rail, ground mounted (not mobile)
The V-750 is a two-stage missile consisting of a solid-fuel booster and a storable liquid-fuel upper stage, which burns red fuming nitric acid as the oxidizer and kerosene as the fuel. The booster fires for about 4–5 seconds and the main engine for about 22 seconds, by which time the missile is traveling at about Mach 3. The booster mounts four large, cropped-delta wing fins that have small control surfaces in their trailing edges to control roll. The upper stage has smaller cropped-deltas near the middle of the airframe, with a smaller set of control surfaces at the extreme rear and (in most models) much smaller fins on the nose.
The missiles are guided using radio control signals (sent on one of three channels) from the guidance computers at the site. The earlier S-75 models received their commands via two sets of four small antennas in front of the forward fins, while the D model and later models used four much larger strip antennas running between the forward and middle fins. The guidance system at an S-75 site can handle only one target at a time, but it can direct three missiles against it. Additional missiles could be fired against the same target after one or more missiles of the first salvo had completed their run, freeing the radio channel.
The missile typically mounts a 195 kg (430 lb) fragmentation warhead, with proximity, contact, and command fusing. The warhead has a lethal radius of about 65 m (213 ft) at lower altitudes, but at higher altitudes the thinner atmosphere allows for a wider radius of up to 250 m (820 ft). The missile itself is accurate to about 75 m (246 ft), which explains why two were typically fired in a salvo. One version, the SA-2E, mounted a 295 kg (650 lb) nuclear warhead of an estimated 15 Kiloton yield or a conventional warhead of similar weight.
Typical range for the missile is about 45 km (28 mi), with a maximum altitude around 20,000 m (66,000 ft). The radar and guidance system imposed a fairly long short-range cutoff of about 500 to 1,000 m (1,600 to 3,300 ft), making them fairly safe for engagements at low level.

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Cool Weight Loss Camps For Adults images

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Mick Cutajar
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Mick Cutajar bio World class judo competitor; Commonwealth Judo gold medallist

Hails From: Wollongong, NSW
Height: 182 cm / 6′
Weight: 100 kg / 220 lb
Discipline: Judo / MMA-Pangration 38yrs in total
Team: Judo club wollongong & CUTTA’s submission fighting
Trainer: kristof and john
Record: 13 pro fights win: 8 – loss: 4 – draw: 1
Titles/Accomplishments: Mick is a superstar of Australian MMA. His domestic achievements include a win over Dave FRENDIN in 1999 and a brutal Knockout over the very highly touted Al REYNISH (1999)fresh off a TKO win over Elvis SINOSIC. Mick is also a superbly credentialled international judo player having won Australian, European and Japanese titles. He is a current 5th dan Kodokan Judo Australia black belt was recently awarded his kodokan 4th dan by world number 1 koji komlock in 2012 , was was a reserve for the 2008 Olympic judo team and was the first ex prisoner to qualify and was a member of the Malta Olympic team 2001. Current #1 Heavyweight contender.

My Judo (book by Mick Cutajar)
My Judo has become a way of life not only to me but also to those around me. The foundations were set from a very young age through to growing up ‘My Judo’ is something that will guide you throughout your life.
For years now I have tried and tested many techniques. To my mind this is what makes a well-rounded judo player. You must be able to visualize the techniques firstly and then, to apply them in a practical manner.

This is not a beginners training book, commonsense and the correct guidance are the essentials of learning these techniques, as most of the techniques shown in this book can be used in all martial art type sport such as judo, striking jujitsu and full submission no rules contests. However, some techniques are forbidden in competitions and randori (training).
Judo has that right to be fully experienced by all who wish to learn. We as coaches, trainers and instructors must maintain the roots of our sport so that Professor Jigoro Kano’s art is not lost because of contest rule changes and restrictions that limit the full flow of Judo in its natural sense. It is incredible how many other martial artists have copied Jigoro Kano’s deadlier moves and renamed them. Today Judo is the pre-eminent Olympic / Martial Art Sport.
Counters and Combinations are hard to come by so I hope you enjoy the few techniques that may entice you to be creative in your own development and continue your quest to learn and achieve your goals as a practitioner of the magnificent art of Judo.

Introduction to Biography "Two Worlds"

"Two Worlds" tells the astounding story of Mick Cutajar a young boy initially afraid of the dark to his journey into the dark world of Security, Personal protection, Debt collection leading to a three-year jail sentence for armed robbery. This was where he learned to inhabit a new world which eventually aided him to be become a human being concerned with helping others in countless endeavours.

This man was transformed to a new world of University Psychology Tutor; World-class award winning Martial Artist and Specialist for special Interest group.MOTIVATIONAL SPEAKER

"Two Worlds" blends electrifying tales of fact and fiction, photography and anecdotes about those who knew the specialist who inhabits two worlds.


All Saints. Mission Impossible, headland, UNDERBELLY, KIMON AND ALSO DID ALL THE FIGHT CHOREOGRAPHING, 1 and 2. ABC. I 98 FM Illawarra Neighbours Blue Murder Wave FM Illawarra Headlands Australian Film Fight
Numerous interviews: Specialist Martial Art Choreography)
Prime Capital & WIN Wollongong.

1. Life Without Barriers
Autistic Association group of NSW. Teaching personal self defence, coordination, motivation & reduction ob weight.

2. Stranger Danger AND ANTI BULLYING or Kids
Sports Judo and danger awareness, control anti social behaviour, increase motivation & confidence lectures and techniques.

3. Training self-defence and confidence for adults.
Specialising in obesity control, exercise management, personal heath responsiveness and affirmative social conduct.( Wollongong; Sydney; Gold Coast and Southern Highlands.)

4. Free School training and social behaviour management.
Specialising in psychology applied awareness control and direction. Developing confidence and social responsibility through a series of physical exercises.

5. Devised "PSRP" Personal Safety & Risk Prevention.
This is a unique program for employees of eg: NAB; COMMONWEALTH BANK; STATE EMPLOYEES and CBD workers. It takes place at their respective place of employment and runs
once a week for six weeks creating confidence and self defence techniques whilst at work, walking to and from work and traveling home on public transport.

Mick Cutajar’s sporting / achievements record
•Current commonwealth judo champion masters 2012
•Current osaka international champion, Japan 2012, silver in 2010 bronze in 2008
•5th Place in world masters judo champion, Germany 2011
•4X world cup Ju-jitsu gold medallist & National grand champion form 1998-2006
•Reserve for the 2008 Olympic Judo team
•• Australian Judo Team member for the 2006 Oceania championships (Tahiti)
•• 6 X Australian Kodokan Judo Champion u/100kg

•• Oceania World Cup Judo championships 3rd place (05)
•• Became the first person in Australia to complete Diploma level in Martial Art from the AUSTRALIAN Collage of SPORTS development, Melbourne. Allowing me to now run Austudy approved martial arts career training for youth, Pensioners, school leavers, long term unemployed & security personal.

Total history of each art
In April of 2001, I was selected to represent the Malta Olympic Committee in the small nations games which were held at San Marino in may2001. I competed in, Malta winning the selections, Italy where I won sliver, San Marino where I won bronze, training camps were also held at Geneva & Rome 2001

38 years in judo 5th Dan, Senior Coach & examiner.
Winner of gold silver & bronze medals at Invitation Internationals QLD. VIC. NSW, 93 94, 99, 2000. Olympic trials 1988, 1992- 4th.
Oceania games silver 2008.
Country champion in 3 divisions for 3 years, winner of 25 state titles.
Australian judo champion university games 2000,2001,2003. (this is the 3rd gold out of the 6 medals won by me for the University of Wollongong).
Finished,2nd in the Geneva international 2001, finished 3rd in Small nations games 2001 representing the Malta Olympic Committee.
Australian Kodokan Judo champion 2002, 2nd & 2 gold in 2003, silver 2004. Gold u/100kgs & vet gold 2005
Pan Pacific 2002 -04 Internationals gold in the u/100kgs 2nd,0/100kgs.
2003 Masters games 1st u/100 & 2nd in the open. Australian representative at the Osaka International Judo championships 8th

Training camps at the AIS Canberra 88, 91, Colorado springs 91, Italy 2001, Malta 2001, Geneva 2001& San Marino 2001.
Pangration, 6th Dan, Senior Coach & examiner .Australian champion 2000, 2001,2003.
Winner of the A.P.F player of the year 2001, 5 gold’s state titles,
2nd in the world titles Greece 2000,
1st in the world titles selection u/100 & open. Pangration
Was selected to represent Australia at the 2003 world titles in Greece September 03.

Goshin-jitsu Judo: 2nd Dan, Senior Coach & examiner 5 gold, 2 silver. ISKA world cup Ju-jitsu gold medallist (1999,-2006)
Player of the year 1999. ISKA National world cup jujitsu champion

Ultimate fighting (vale tudo rules) NO RULES undefeated champion Heavy weight champion 1999-2004 including fox fights.
fights:13 , win 8, 4loss, 1 draw 7 by KO, Australian rep, in Japan, Greece, Korea and New Zealand, Queensland.

John’s Pass, one of our favorite destinations for fitness activities on the beach!
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