Dark War II
Submitted by: conner54
HexCheat v1.3:
--------------
Open the file [game.dat] with any text editor and change any of the
fields, modify engine power levels, fighters, add/change weapons,
modify shield levels, and much more.
Cheats:
-------
Submitted by:TOD
Set player name to:
-------------------
RAHAAON - Money, more you can spend
SINIKALLO - Godmode
NUKEM - Complete Levels with a single click (only name of pl 1)
BOOMBOOM - Try clicking with your mouse in game
Don’t let the “stability ball” scare you away from this exercise by pondering it is
too straightforward. It Is a significantly hardcore motion that
can problem trainees of all ranges. The largest cue to remember
is to drive your heels into the ball the entire time.
This will guarantee you’re getting maximal activation of your posterior muscular tissues.
While you will probably be ready to find one in any
serious energy coaching health club or CrossFit gym,
your common commercial health club could or may not have one.
Nonetheless, this would not mean you’ll be able to’t nonetheless get in a killer exercise on your glutes and hamstring.
“This space is usually ignored,” says Holly Roser,
CPT, an authorized personal trainer and proprietor of Holly
Roser Health.
If you don’t have access to a leg curl machine, you can even lie
on the ground or a bench and hold a dumbbell in between your toes
whereas bending your knees. Another efficient way to isolate the hamstrings is to do hamstring
curls on a prone leg curl machine. I suggest preserving the sets and/or reps higher since
again extensions aren’t a motion that you are able to do with a big amount of weight and aren’t as taxing on the physique.
Nonetheless, if you’ve been training a while and are assured in the power of your hamstrings, give it a
go. As Soon As you’re skilled with it, the glute-ham elevate may
be educated through a quantity of completely different rep ranges.
The ones included in this article are a good place to start when on the lookout for alternate options to the glute ham increase as they most intently replicate the movement and muscular tissues used.
The glute hamstring developer AKA GHD machine is an underutilized piece of gym equipment
that can do wonders in your energy training goals.
The top powerlifters and athletes on the earth swear by
GHD workouts which is probably why you’re looking at which GHD machines you should buy.
And remember that there is no necessary depth as it’s going to depend upon the
mobility and suppleness of your hamstrings. That being stated, most individuals will be someplace round ⅓
of the best way past the knee. A reverse hyper basically includes you leaning over some kind of object so that your higher torso
is supported by while your lower torso can hang freely.
Pay consideration as the means in which you do the Romanian deadlift will have a large
effect on muscle activation. Observe these steps
to execute the hip thrust well and get probably the most out of each rep.
By Way Of our program, you’ll have access to therapeutic workout
routines and stretches for your situation. Moreover, you’ll have a personal care group to guide, assist, and tailor our program to
you. If you might have joint or muscle pain that makes it exhausting to move,
you will get the reduction you’ve been in search of with Hinge
Health’s online exercise therapy program.
Choose between a 4 or 5 day training break up and gain 2-12 pounds
of muscle over ninety days… Although it’s a great train, we know the
GHD will not be found in each gym in America. If you don’t have entry to a
machine, we extremely advocate testing these 7 greatest GHD machines and adding one to your personal home health club.
You May find a variety of options, together with every thing
from a budget-friendly one to a GHD machine that fits in a
small area. Earlier Than including weight, you presumably can change the tempo of your reps and
give attention to 5 seconds down and 5 seconds up.
This is another method for rising your strength earlier than including resistance.
It’s a good response to the size/cost of a GHD, however it’s severely restricted by the dimensions and construction fashion. The problem is that these muscle tissue are sometimes under-trained, under-active, and poorly-controlled.
There are plenty of causes for this – they’re not as glamorous as
different muscle tissue, they’re de-activated by sitting and inactivity,
and they’re exhausting to coach properly.
The vast majority of loading techniques that exist may be incorporated into the use
of a GHD, once once more exhibiting that versatility is key to this product and its value in your home
fitness center. The glute-ham raise and Russian leg curl are ass kickers in a figurative
sense, but in a literal sense? Let’s say you could
have a six foot, 220-pound male of normal proportions.
Your hamstrings assist to pull it beneath and behind your hips, and bend the knee, to
propel your body forward. Powerlifters and weightlifters—guys and gals who need strong posterior muscular tissues to lift the heaviest weights—also flock to the glute-ham bench.
Glute-ham raises are a powerful help train for building
up your numbers on the squat, deadlift, and clean. As
you noticed from the glute ham developer machines above, the costs can range from
simply over $100 to round $1,000. Before you buy health club
gear it’s important to know what your health level is and
what your finish targets are. Still, when you perform hip thrusts,
you may additionally get some insane muscle activation within the hamstrings.
As such, the barbell hip thrust builds serious muscle mass on your
posterior, and it should be in every program designed to construct robust glutes and
hamstrings.
Curl your heels toward you to 90 degrees, in order that
there’s pressure on the band, and you feel your hamstrings have interaction. Maintain an ab wheel on the floor directly
beneath your shoulders (or use a barbell loaded with mild plates so it
could roll, as proven above). Your physique should kind a straight line out of
your head to your knees, together with your core braced.
By including a band around your ft, you can make a normal rollout right into a posterior-chain exercise that
almost replicates the glute-ham increase whilst you train your core on the similar time.
The band forces you to take care of hip extension whilst you flex the
decrease leg, just as a glute-ham elevate does.
Start extending your knees, reducing your body towards
the floor under control. When you’re feeling you can’t preserve pressure in your hamstrings anymore, let your physique fall and break your fall with your arms.
If you do not have entry to the right exercise instruments for
glute ham raises, you can use any of these to hit the same goal muscle tissue.
Just give consideration to managed actions
and begin with simpler variations. Nordic hamstring curls may
be done by using a barbell on the ground, or simply
using one thing, like a low step-up field, that you can use to hook and brace your ft.
In conclusion, whereas the Glute Ham Elevate is a extremely effective exercise for strengthening the posterior
chain, it’s not always accessible or feasible
for everyone. Nevertheless, this doesn’t mean you have to miss out on the benefits it offers.
The 12 different workout routines mentioned in this article provide related advantages and could be performed with more flexibility
and less equipment. Some workout routines could be carried out with just your body weight, while others could require a barbell, dumbbells, resistance bands, a stability ball, or a high field.
Whereas both workout routines share some similarities, there are additionally several key differences
between them. Including weight to the movement forces your muscle tissue to work
even tougher, resulting in higher power and energy growth.
Put a plate or dumbbell throughout your chest and carry out
the exercise with the same method.
This move is a great one if you’re doing a glute workout
with no tools, as it strengthens your glutes, core, and steadiness.
If you’re new to this train, you can do a traditional RDL and
hold both feet on the bottom. If you frequently do many of these exercises but don’t seem to be
noticing any change in the look or feel of your higher glutes,
you may be partaking in different behaviors that’s voiding out your exhausting work.
When you do higher glute workout routines, whether they’re standing or seated, Roser says you’ll expertise numerous benefits—not simply
in the best way you’re feeling, but in addition in phrases of your athletic talents.
As A Outcome Of it requires your lower back to be in a compromised position, you shouldn’t
treat it as an ego raise and will cease if you really feel like your type is incorrect.
Whereas there aren’t many back extension variations you can do on the again extension machine, there are different exercises you are
capable of do to target the same muscle teams. Some of them can even be done at home
with only a few simple items of kit. These muscular tissues are responsible for straightening
your again whenever you perform a hinge motion. They also provide help and stabilization and allow you to keep your again from twisting or rounding.
Moreover, it’s an excellent exercise for folks with desk jobs because strengthening the hips and
decrease again helps counteract the consequences of sitting
all day.
Flexing on the hips makes the train barely simpler than an everyday glute-ham
increase and permits for a stronger contraction of the hamstrings.
One study performed on the College of Arkansas showed that the razor curl elicited as a lot
as 220% of the hamstrings most voluntary isometric contraction (MVC).
This makes it a great exercise to use to build the requisite hamstring energy to perform a
full GHR, and might even be used by extra superior trainees as an occasional higher-rep various.
By coaching both the eccentric and concentric phases of the hamstrings, the glute-ham raise improves energy, pace, and effectivity in dynamic movements.
Progressively rising the difficulty as they progress will help them
grasp the motion with out damage. If you’re
coaching for hypertrophy, stick to a few to
4 units of 8-12 reps. You might have to start at the decrease end of that vary at first
and then work your method up. The stability ball back extension is
one other alternative to the standard again extension that you can do at house.
By mendacity face down on the ball and placing your feet on a wall or different sturdy floor behind you, you’ll find a way
to hinge ahead at the hips to work the decrease back muscle tissue.
However they each play an necessary position in squats, deadlifts, and other workouts, so it’s essential to have a robust posterior chain that can handle heavy masses.
This makes them a incredible choice for lifters with lower back ache or joint points,
as they permit you to train the glutes hard and heavy with out excessive compressive forces on the spine.
If you battle to lock out a heavy deadlift or squat, lockout glute energy would possibly maintain you back.
The hip thrust strengthens the glutes at full hip extension, serving to you power by way of sticking points in those lifts.
Remember, the vital thing to any profitable health routine is consistency and proper kind.
So, whether or not you’re performing the Glute
Ham Elevate or its alternatives, make certain to hold up right kind and stay constant.
Frequent mistakes to avoid when performing these workouts embody using momentum, incomplete range of movement,
arching the lower again, not engaging glutes, and descending too shortly.
This train is superb for promoting hypertrophy and rising hamstring strength.
Alternatively, if nobody is around to assist, you’ll be
able to replicate the set up utilizing a resistance band
and discovering something to place your ft under (this imitates
a companion holding them down). This will give you comparable advantages to the GHD with slightly extra emphasis on the hamstrings
and knee flexion. Tie a resistance band around something safe that may’t be moved simply.
Reach between your legs and grab the band, beginning in an upright position. Hinge
and permit the band to pull your hips again, squeezing your
glutes to drive your hips ahead. This nice
various builds the glutes within the horizontal hip-hinge pattern.
There are a number of nice glute ham raise alternatives to add to your at-home
exercise routine.
Carry Out one second isometric hold after completing your regular glute-ham elevate
workout. As Soon As you feel comfortable, you possibly can progress to keeping the arms extended throughout the whole rep.
Be warned, this one is an entire bear. The natural tendency is to hyperextend the lumbar backbone in the course of the
transition from eccentric to concentric.
Slowly decrease your higher body in direction of the bottom, keeping your core braced.
Then rapidly return to the beginning place by contracting your hamstrings.
The glute ham increase is a good exercise for creating
explosive energy. It additionally helps strengthen the
stabilizing muscles across the hip joint. However, some individuals discover it troublesome to perform this
exercise with correct type. On the opposite hand, the nordic
curl is a bit simpler to execute and is, therefore, a better option for novices.
As Quickly As upright, slowly permit yourself to drop back down into the beginning position- by doing this you are permitting for a full stretch before performing one other repetition.
After reaching this level, slowly permit your
self to drop down into the starting position- allowing for a full stretch before performing
another repetition. It will begin to focus on these muscle
groups as quickly as you can full at least one full vary
of motion repetition. Pointing your toes towards your shins (dorsiflexion) through the
exercise helps to optimally lengthen the hamstrings. A practical tip is to place
a foam roller beneath your shins, which encourages proper dorsiflexion and ensures higher type.
The eccentric section, or the reducing portion of the motion, is
the place most muscle engagement occurs.
The glute-ham increase is a robust posterior chain exercise that can practice the glutes and hamstrings.
This is as a outcome of they’re liable for lifting the complete physique, which suggests a ton of stress.
The GHD, or glute-hamstring developer, is among the best machines you can find within the health club to
develop impressive glutes and hamstrings. If you’ve got ever used one,
you know how you needn’t do much to feel it working. Part of
the sweetness is its simplicity, as there are actually no transferring parts – just pads and foot holders that permit you to manipulate
your body into a position to kill your hamstrings and butt.
When that happens, substituting hip thrusts is advisable because
they place much less stress on the spine and knees.
Whereas you may be extending your hips and bringing your legs up, you want to make sure to
pull your torso in tight to the object. This will decrease the activation of
your core muscular tissues which incorporates
your erector spinae or decrease back. In flip, you will enhance the activation of
your glutes and hamstrings throughout this motion. Using your arms to grip the bench/handles tightly
will assist with this.
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Don’t let the “stability ball” scare you away from this exercise by pondering it is
too straightforward. It Is a significantly hardcore motion that
can problem trainees of all ranges. The largest cue to remember
is to drive your heels into the ball the entire time.
This will guarantee you’re getting maximal activation of your posterior muscular tissues.
While you will probably be ready to find one in any
serious energy coaching health club or CrossFit gym,
your common commercial health club could or may not have one.
Nonetheless, this would not mean you’ll be able to’t nonetheless get in a killer exercise on your glutes and hamstring.
“This space is usually ignored,” says Holly Roser,
CPT, an authorized personal trainer and proprietor of Holly
Roser Health.
If you don’t have access to a leg curl machine, you can even lie
on the ground or a bench and hold a dumbbell in between your toes
whereas bending your knees. Another efficient way to isolate the hamstrings is to do hamstring
curls on a prone leg curl machine. I suggest preserving the sets and/or reps higher since
again extensions aren’t a motion that you are able to do with a big amount of weight and aren’t as taxing on the physique.
Nonetheless, if you’ve been training a while and are assured in the power of your hamstrings, give it a
go. As Soon As you’re skilled with it, the glute-ham elevate may
be educated through a quantity of completely different rep ranges.
The ones included in this article are a good place to start when on the lookout for alternate options to the glute ham increase as they most intently replicate the movement and muscular tissues used.
The glute hamstring developer AKA GHD machine is an underutilized piece of gym equipment
that can do wonders in your energy training goals.
The top powerlifters and athletes on the earth swear by
GHD workouts which is probably why you’re looking at which GHD machines you should buy.
And remember that there is no necessary depth as it’s going to depend upon the
mobility and suppleness of your hamstrings. That being stated, most individuals will be someplace round ⅓
of the best way past the knee. A reverse hyper basically includes you leaning over some kind of object so that your higher torso
is supported by while your lower torso can hang freely.
Pay consideration as the means in which you do the Romanian deadlift will have a large
effect on muscle activation. Observe these steps
to execute the hip thrust well and get probably the most out of each rep.
By Way Of our program, you’ll have access to therapeutic workout
routines and stretches for your situation. Moreover, you’ll have a personal care group to guide, assist, and tailor our program to
you. If you might have joint or muscle pain that makes it exhausting to move,
you will get the reduction you’ve been in search of with Hinge
Health’s online exercise therapy program.
Choose between a 4 or 5 day training break up and gain 2-12 pounds
of muscle over ninety days… Although it’s a great train, we know the
GHD will not be found in each gym in America. If you don’t have entry to a
machine, we extremely advocate testing these 7 greatest GHD machines and adding one to your personal home health club.
You May find a variety of options, together with every thing
from a budget-friendly one to a GHD machine that fits in a
small area. Earlier Than including weight, you presumably can change the tempo of your reps and
give attention to 5 seconds down and 5 seconds up.
This is another method for rising your strength earlier than including resistance.
It’s a good response to the size/cost of a GHD, however it’s severely restricted by the dimensions and construction fashion. The problem is that these muscle tissue are sometimes under-trained, under-active, and poorly-controlled.
There are plenty of causes for this – they’re not as glamorous as
different muscle tissue, they’re de-activated by sitting and inactivity,
and they’re exhausting to coach properly.
The vast majority of loading techniques that exist may be incorporated into the use
of a GHD, once once more exhibiting that versatility is key to this product and its value in your home
fitness center. The glute-ham raise and Russian leg curl are ass kickers in a figurative
sense, but in a literal sense? Let’s say you could
have a six foot, 220-pound male of normal proportions.
Your hamstrings assist to pull it beneath and behind your hips, and bend the knee, to
propel your body forward. Powerlifters and weightlifters—guys and gals who need strong posterior muscular tissues to lift the heaviest weights—also flock to the glute-ham bench.
Glute-ham raises are a powerful help train for building
up your numbers on the squat, deadlift, and clean. As
you noticed from the glute ham developer machines above, the costs can range from
simply over $100 to round $1,000. Before you buy health club
gear it’s important to know what your health level is and
what your finish targets are. Still, when you perform hip thrusts,
you may additionally get some insane muscle activation within the hamstrings.
As such, the barbell hip thrust builds serious muscle mass on your
posterior, and it should be in every program designed to construct robust glutes and
hamstrings.
Curl your heels toward you to 90 degrees, in order that
there’s pressure on the band, and you feel your hamstrings have interaction. Maintain an ab wheel on the floor directly
beneath your shoulders (or use a barbell loaded with mild plates so it
could roll, as proven above). Your physique should kind a straight line out of
your head to your knees, together with your core braced.
By including a band around your ft, you can make a normal rollout right into a posterior-chain exercise that
almost replicates the glute-ham increase whilst you train your core on the similar time.
The band forces you to take care of hip extension whilst you flex the
decrease leg, just as a glute-ham elevate does.
Start extending your knees, reducing your body towards
the floor under control. When you’re feeling you can’t preserve pressure in your hamstrings anymore, let your physique fall and break your fall with your arms.
If you do not have entry to the right exercise instruments for
glute ham raises, you can use any of these to hit the same goal muscle tissue.
Just give consideration to managed actions
and begin with simpler variations. Nordic hamstring curls may
be done by using a barbell on the ground, or simply
using one thing, like a low step-up field, that you can use to hook and brace your ft.
In conclusion, whereas the Glute Ham Elevate is a extremely effective exercise for strengthening the posterior
chain, it’s not always accessible or feasible
for everyone. Nevertheless, this doesn’t mean you have to miss out on the benefits it offers.
The 12 different workout routines mentioned in this article provide related advantages and could be performed with more flexibility
and less equipment. Some workout routines could be carried out with just your body weight, while others could require a barbell, dumbbells, resistance bands, a stability ball, or a high field.
Whereas both workout routines share some similarities, there are additionally several key differences
between them. Including weight to the movement forces your muscle tissue to work
even tougher, resulting in higher power and energy growth.
Put a plate or dumbbell throughout your chest and carry out
the exercise with the same method.
This move is a great one if you’re doing a glute workout
with no tools, as it strengthens your glutes, core, and steadiness.
If you’re new to this train, you can do a traditional RDL and
hold both feet on the bottom. If you frequently do many of these exercises but don’t seem to be
noticing any change in the look or feel of your higher glutes,
you may be partaking in different behaviors that’s voiding out your exhausting work.
When you do higher glute workout routines, whether they’re standing or seated, Roser says you’ll expertise numerous benefits—not simply
in the best way you’re feeling, but in addition in phrases of your athletic talents.
As A Outcome Of it requires your lower back to be in a compromised position, you shouldn’t
treat it as an ego raise and will cease if you really feel like your type is incorrect.
Whereas there aren’t many back extension variations you can do on the again extension machine, there are different exercises you are
capable of do to target the same muscle teams. Some of them can even be done at home
with only a few simple items of kit. These muscular tissues are responsible for straightening
your again whenever you perform a hinge motion. They also provide help and stabilization and allow you to keep your again from twisting or rounding.
Moreover, it’s an excellent exercise for folks with desk jobs because strengthening the hips and
decrease again helps counteract the consequences of sitting
all day.
Flexing on the hips makes the train barely simpler than an everyday glute-ham
increase and permits for a stronger contraction of the hamstrings.
One study performed on the College of Arkansas showed that the razor curl elicited as a lot
as 220% of the hamstrings most voluntary isometric contraction (MVC).
This makes it a great exercise to use to build the requisite hamstring energy to perform a
full GHR, and might even be used by extra superior trainees as an occasional higher-rep various.
By coaching both the eccentric and concentric phases of the hamstrings, the glute-ham raise improves energy, pace, and effectivity in dynamic movements.
Progressively rising the difficulty as they progress will help them
grasp the motion with out damage. If you’re
coaching for hypertrophy, stick to a few to
4 units of 8-12 reps. You might have to start at the decrease end of that vary at first
and then work your method up. The stability ball back extension is
one other alternative to the standard again extension that you can do at house.
By mendacity face down on the ball and placing your feet on a wall or different sturdy floor behind you, you’ll find a way
to hinge ahead at the hips to work the decrease back muscle tissue.
However they each play an necessary position in squats, deadlifts, and other workouts, so it’s essential to have a robust posterior chain that can handle heavy masses.
This makes them a incredible choice for lifters with lower back ache or joint points,
as they permit you to train the glutes hard and heavy with out excessive compressive forces on the spine.
If you battle to lock out a heavy deadlift or squat, lockout glute energy would possibly maintain you back.
The hip thrust strengthens the glutes at full hip extension, serving to you power by way of sticking points in those lifts.
Remember, the vital thing to any profitable health routine is consistency and proper kind.
So, whether or not you’re performing the Glute
Ham Elevate or its alternatives, make certain to hold up right kind and stay constant.
Frequent mistakes to avoid when performing these workouts embody using momentum, incomplete range of movement,
arching the lower again, not engaging glutes, and descending too shortly.
This train is superb for promoting hypertrophy and rising hamstring strength.
Alternatively, if nobody is around to assist, you’ll be
able to replicate the set up utilizing a resistance band
and discovering something to place your ft under (this imitates
a companion holding them down). This will give you comparable advantages to the GHD with slightly extra emphasis on the hamstrings
and knee flexion. Tie a resistance band around something safe that may’t be moved simply.
Reach between your legs and grab the band, beginning in an upright position. Hinge
and permit the band to pull your hips again, squeezing your
glutes to drive your hips ahead. This nice
various builds the glutes within the horizontal hip-hinge pattern.
There are a number of nice glute ham raise alternatives to add to your at-home
exercise routine.
Carry Out one second isometric hold after completing your regular glute-ham elevate
workout. As Soon As you feel comfortable, you possibly can progress to keeping the arms extended throughout the whole rep.
Be warned, this one is an entire bear. The natural tendency is to hyperextend the lumbar backbone in the course of the
transition from eccentric to concentric.
Slowly decrease your higher body in direction of the bottom, keeping your core braced.
Then rapidly return to the beginning place by contracting your hamstrings.
The glute ham increase is a good exercise for creating
explosive energy. It additionally helps strengthen the
stabilizing muscles across the hip joint. However, some individuals discover it troublesome to perform this
exercise with correct type. On the opposite hand, the nordic
curl is a bit simpler to execute and is, therefore, a better option for novices.
As Quickly As upright, slowly permit yourself to drop back down into the beginning position- by doing this you are permitting for a full stretch before performing one other repetition.
After reaching this level, slowly permit your
self to drop down into the starting position- allowing for a full stretch before performing
another repetition. It will begin to focus on these muscle
groups as quickly as you can full at least one full vary
of motion repetition. Pointing your toes towards your shins (dorsiflexion) through the
exercise helps to optimally lengthen the hamstrings. A practical tip is to place
a foam roller beneath your shins, which encourages proper dorsiflexion and ensures higher type.
The eccentric section, or the reducing portion of the motion, is
the place most muscle engagement occurs.
The glute-ham increase is a robust posterior chain exercise that can practice the glutes and hamstrings.
This is as a outcome of they’re liable for lifting the complete physique, which suggests a ton of stress.
The GHD, or glute-hamstring developer, is among the best machines you can find within the health club to
develop impressive glutes and hamstrings. If you’ve got ever used one,
you know how you needn’t do much to feel it working. Part of
the sweetness is its simplicity, as there are actually no transferring parts – just pads and foot holders that permit you to manipulate
your body into a position to kill your hamstrings and butt.
When that happens, substituting hip thrusts is advisable because
they place much less stress on the spine and knees.
Whereas you may be extending your hips and bringing your legs up, you want to make sure to
pull your torso in tight to the object. This will decrease the activation of
your core muscular tissues which incorporates
your erector spinae or decrease back. In flip, you will enhance the activation of
your glutes and hamstrings throughout this motion. Using your arms to grip the bench/handles tightly
will assist with this.
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