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Rayo Vallecano are finally in a position to dream of La Liga survival. Photograph: Javier Etxezarreta/EPA In the middle of Rayo Vallecano's dark days, when they'd been beaten 15 times in 20 games and the goals were flying in; when they'd let in five from Atlético Madrid, five from Málaga, five from Villarreal, four from Espanyol, four from Sevilla, four from Barcelona, three from Madrid, three from Osasuna, and three from Valladolid; when they plummeted to 19th and stayed there for 11 long weeks; when the only reason they didn't fall further was that Betis were even worse; when even a glimmer of hope, a 4-1 win over Málaga, immediately gave way to a six-goal hammering; and when relegation wasn't an "if" but a "when"; there was a phrase that got repeated over and over: Paco Jémez will die with his ideas. Paco Jémez, though, had other ideas. Not because Rayo's coach was going to back down on his principles - "any club that signs me knows what it's getting," he insisted - but because he didn't have any intention of dying at all. Even when Rayo were a disaster, Jémez had his defenders. Off the pitch, that is. Last season, only two teams in Europe had the ball more than Rayo did: Barcelona and Bayern Munich. Early this season, when Rayo played Barcelona, they had more possession than them, the first team to manage it in 316 games. They threw men into attack, they were fun to watch, and parading the touchline in a dizzying array of multicoloured elbow patches and waistcoats, pink shirts and purple ties, Jémez urged them forward, always. In a country that values the aesthetic, or in which some do, he was eulogised for the way his teams played de tú a tú: as equals. Rayo didn't simply defend - sometimes they didn't defend at all - but instead they went for it. And, mostly, they lost. Rayo took the ball off Barcelona and Jémez declared himself "very proud". But they were beaten 4-0. They went to the Camp Nou where they were praised by Barcelona's

Showing firm and fat- free buttocks is not a thing of the other world; however, it is a "hard to crack" zone. The excess of fat that is deposited in hips, buttocks and thighs, can favor the appearance of hemorrhoids , varicose veins and cellulite . Therefore, it is important to prevent with exercises to reduce fat in the buttocks. these 5 exercises will help you burn fat and look firm buttocks. 1.- Squatting. It is considered the best exercise to tone legs and glutes. You can do them using a barbell, a pair of dumbbells or using your body weight as resistance. Start by standing with your legs spread at shoulder height. Tilt both legs at the same time and lower your buttocks to the ground, without touching it. Hold this position for a second and then push yourself with both legs to resume the initial position. Make sure your knees do not get hurt while doing it. 2. Half squat. Stand with your feet shoulder-width apart, your back straight and your butt a little out. Leave your chest straight, with the abdomen firm and look straight ahead. Flex your legs at a 90 degree angle. Perform three sets of 15 repetitions. 3. Hip extensions. Lie on the bed so that your legs are hanging by the edge. With the muscles of your buttocks and thighs lift both legs at the same time until they are at the same height of your hips. In this position, he raises one leg over the other and begins to alternate the leg that is higher in a movement similar to the kicking that takes place when swimming. You have 3 repetitions of 20 kicks. 4. Lifting backwards. Stand up with your hands in front or at the waist and simply lift one leg back (as far as you can reach) from there on you have 2 sets of 10 repetitions per leg. If you have problems with balance, you can hold the wall or a chair. 5. Skating. If you prefer something more extreme and you do not like the repetition exercise, the skates can help you to remove the fat from your buttocks without realizing it. Roller skating is one of the most

Golf swing: How to build a one plane golf swing --- https://www.youtube.com/watch?v=L6A1x... ****************************************­***************************** Golf is a game of ecstasy and agony. So much depends on consistently mastering the tiniest detail, and repeating good form for nine or 18 holes. And it all starts with your swing. If you're slicing or hooking your ball, if you're just not getting the right yardage out of your shot, or if you've never hit a golf ball in your life, here's the skinny on how to get the best out of your golf swing. The golf swing is outwardly similar to many other motions involving swinging a tool or playing implement, such as an axe or a baseball bat; however, unlike many of these motions, the result of the swing is highly dependent on several sub-motions being properly aligned and timed, to ensure that the club travels up to the ball in line with the desired path, the clubface is in line with the swing path, and the ball impacts the center or "sweet spot" of the clubface. The ability to do this consistently, across a complete set of clubs with a wide range of shaft lengths and clubface areas, is a key skill for any golfer, and takes a significant effort to achieve. The golfer chooses a golf club, grip, and stroke appropriate to the distance: The "drive" or "full swing" is used on the teeing ground and fairway, typically with a wood or long iron, to produce the maximum distance capable with the club. In the extreme, the windup can end with the shaft of the club parallel to the ground above the player's shoulders. The "approach" or "3/4 swing" is used in medium- and long-distance situations where an exact distance and good accuracy is preferable to maximum possible distance, such as to place the ball on the green or "lay up" in front of a hazard. The windup or "backswing" of such a shot typically ends up with the shaft of the club pointing straight upwards or slightly towards the player. The "chip" or "half-swing" is

While I hesitate to start this way, I do want to make it known that I am a former Division 1 cross country and track runner. This is not said to pump my own ego, but to show that I have a good knowledge base when it comes to running programs. After many weeks or research, I could not find a 10k running plan that actually works. For months, I scoured the internet, read running articles, magazines, and anything else I could get my hands on, but struggled to find a complete running program 5k or 10k. There were many running for beginners programs but nothing that was as complete as I was looking for. I wanted a 10k running program that was thorough and had all the information I was looking for. Each running schedule that I found, whether it be for a 10k or 5k seemed to missing something. Initially when I came out of mini-retirement, I decided that a 5k would be my first conquest, but I really wanted to train for a 10k. There are many things to look at when deciding on a 10k running plan. Length, experience level, and the results runners have gotten are all things to look at. While I understand that a running program for beginners is different than a 10k running program for advanced individuals, I wanted to make sure I got a plan that covered all the bases. When I finally thought I found a 10k running program I liked, there was something it was missing. A friend and former teammate finally referred me to RunLovin.com. Upon entering the site, it seemed like they had thorough content, but I still wasn't sold. Since there is a lot of free information on the internet, I thought, why should I pay for it? I signed up for sample program and got my answer. They emailed me a synopsis, and some actual wording from the purchased 10k running program. I was immediately impressed with how complete their program is. Although it was a 10k running schedule, they had information about shoes, nutrition, equipment, and injury prevention to name a few. What finall

Find complete listing for amazing deals and local businesses located in Beachwood, OH area for health and wellness, cleaning services, fitness, music, clothing and accessories, activity deals, salon & spa, jewelry, pizza, restaurants, skin care, wine, internet services, bakery, banks, gift shops and lot more. Deals are for limited period, visit Save Local Now to get complete information of the deals and businesses.

Find complete listing for amazing deals and local businesses located in Beachwood, OH area for health and wellness, cleaning services, fitness, music, clothing and accessories, activity deals, salon & spa, jewelry, pizza, restaurants, skin care, wine, internet services, bakery, banks, gift shops and lot more. Deals are for limited period, visit Save Local Now to get complete information of the deals and businesses.