What do I mean by hollow body position?

It’s characterized by a shortening of the anterior part of the torso (abs are contracted) and a posterior pelvic tilt (to achieve the posterior pelvic tilt, think about squeezing your butt cheeks together). Ultimately, doing this puts your body in a hollow, or banana-shaped, position—hence the name.

If you’re in a hollow hold position on the floor, it means just your bum and lower back only are touching the floor. Your shoulder blades and extended legs shouldn’t be touching the floor, your heels should hover just a couple inches off the ground, and your arms should be extended straight overhead squeezing your ears.

1. Deadbug Holds

2. Wall Deadbugs

4. Straight-Legged Deadbug Holds

5. Tuck-Ups

The Hollow Mash-Up

If you think your hollow body position is already pretty solid, try this hollow body mash-up test. Can you do it unbroken?

10 V-Sits
15 Tuck-Ups
20 Hollow Rocks
30 Second Hollow Hold

You'll blast abs, obliques, lower back muscles, and glutes by combining sprinter situps and gator rolls in this at-home, no-equipment core finishing move from Ebenezer Samuel, C.S.C.S.

The best part: You can do this core series anywhere.

• Start with your back on the ground, lower back glued to the floor, arms and legs slightly off the ground. Contract your abs and lift legs and shoulder blades off the ground. You're now in a hollow hold.
• Roll over to the left onto your belly and then your back quickly; do this without letting arms or legs touch the ground. You should land in a hollow hold.
• Go right into sprinter situps: Maintain a hollow hold and elevate your torso while tucking your right knee to your chest. Then return to a hollow hold and repeat the move on the other side. That's 2 reps.
• Gator roll to the other side; now do 4 sprinter situps.
• Repeat the pattern until you've completed the round of 10 sprinter situps.
• Rest 1 minute; do 3 sets.

There’s a lot of talk lately about API-first as an approach to design and development. While there are many paths to API-first, usually the people driving this initiative within their organizations have job titles like API architect, API designer, and API platform leader. It makes sense because they are most invested in the efficiency, interoperability, and quality of the organization’s APIs.

https://www.postman.com/api-first/

Learn why Microsoft's Playwright framework is a stellar solution for end-to-end testing and monitoring.

#playwright

Stefan Judis

Complete list of links to Hex Variety Cryptics in WSJ originally compiled by Barry Haldiman

Complete list of Hex Puzzlers (with references to books in which they were republished)
Compiled by Emily Cox and Henry Rathvon

Complete list of Puzzles and answers in Harper's Magazine (subscription required)
Introduction

PerlCon 2019 Rīga — Day 1 — 7 August 2019

https://perlcon.eu/talk/27

Some time ago we had the glorious idea to deploy our code into the cloud. The Google cloud, to be specific. This means we had to learn Kubernetes (to manage and scale our apps), Docker (to pack the apps into containers), gitlab CI (to automate the deployment process) and a whole lot more.

In this talk I'll explain the basics of Kubernetes, Docker and CI; describe how to make your app code cloud ready; and show you our current deployment pipeline.

Be prepared to see Perl, YAML, bash, Makefiles and other horrors required for smooth sailing in the clouds.

Blackwing x PMA Diana Pencils

Get the E6 ukulele chord diagram and 4 variations. To play the E6 chord, place the index finger on the 1st fret of the top g-string, middle finger on the 1st fret of the C-string, and ring finger on the 2nd fret of the bottom A-string. Let the other string ring open.

When you capture a screenshot on your Mac, it will be saved in the PNG-32 format, with support for 16 million distinct colors and transparency. This means that the screenshot will perfectly capture every pixel on your screen, but having four 8-bit channels for red, green, blue and alpha (transparency) for every pixel makes the file very large. If you're interested, you can verify this yourself using pngcheck.

The first step is to reduce the color palette of the screenshot. This is a type of lossy compression called color quantization, which will reduce the number of distinct colors in the image. The pngquant command line utility is the perfect tool for this job

In 2013, Google released zopfli, which claimed to improve compression by 3-8% compared to zlib. The trade off for this improvement: waiting an extra 1-2 seconds. (There is no decompression penalty when viewing the compressed image).

pngquant 64 --skip-if-larger --strip --ext=.png --force "$1" zopflipng -y "$1" "$1"

One of the biggest problems in building fast loading websites is that a lot of times you’re stuck using third party assets that are — to be brutally frank — utter and total shite. Topping the list of…

This is the official Task styleguide for Taskfile.yml files.

Task is a task runner / build tool that aims to be simpler and easier to use than, for example, GNU Make.

Since it's written in Go, Task is just a single binary and has no other dependencies, which means you don't need to mess with any complicated install setups just to use a build tool.

Wails is a project that enables you to write desktop apps using Go and web technologies.

Consider it a lightweight and fast Electron alternative for Go. You can easily build applications with the flexibility and power of Go, combined with a rich, modern frontend.

Also:
https://fyne.io

Spectrum’s colors are mapped to our design tokens, which are all the values needed to construct and maintain a design system—such as spacing, color, typography, object styles, and animation—represented as data. Our naming decisions for Spectrum leverage industry terminology and commonly known terms whenever possible, so we avoid choosing names for colors that wouldn’t be recognizable beyond the design and development community. We also avoid names that are trendy, subjective, or in languages other than U.S. English.

https://spectrum.adobe.com/page/color-system/
https://spectrum.adobe.com/page/color-palette/
https://uxdesign.cc/how-should-you-name-your-colors-in-a-design-system-3086513476df

A curated gallery of patterns, textures & visuals by awesome designers & illustrators

pollen - book-publishing system

Research means more than fact-checking

When I first used GitHub Copilot, I said it “essen­tially tasks you with correcting a 12-year-old’s home­work … I have no idea how this is prefer­able to just doing the home­work your­self.” What I meant is that often, the focus of program­ming is not merely producing code that solves a problem. Rather, the code tends to be the side effect of a deeper process, which is to learn and under­stand enough about the problem to write the code. The authors of the famous MIT program­ming text­book Struc­ture and Inter­pre­ta­tion of Computer Programs call this virtuous cycle proce­dural epis­te­mology. We could also call it by its less exotic name: research.

This notebook was created as a learning exercise to teach myself about color theory. I have interleaved some lightly altered prose from a variety of sources which I found informative, which I have made a best attempt to cite in the References section at the end of the notebook. I would like to extend my thanks to the cited authors for their work. Munsell color system Albert Munsell, an artist and professor of art at the Massachusetts Normal Art School wanted to create a rational way to describe color

Munsell color system

A set of rules that will improve your typography 10x.

Use Traditional Point Sizes

Display     Double Canon    4.666
Heading 1   Canon   3.999
Heading 2   Double Great Primer 2.999
Heading 3   Double English  2.333
Heading 4   Double Pica 2.000
Heading 5   Paragon 1.666
Heading 6   English 1.166
Body        Pica    1.000
Fine Print 1    Small Pica  0.916
Fine Print 2    Bourgeois   0.750

Use Serif for Italic Text

Reduce Heading Spacing

The spacing between a heading and a paragraph should be less than the regular paragraph spacing. If regular paragraph spacing is used instead, the heading would seem too far away from the paragraph.

Use Thin Space

Thin Space might be the most underrated HTML entity. It can be used for a name like J. K. Simmons. Without spacing, the J and K would seem too close together; with a regular space, they seem too far apart. Insert a thin space and it is just perfect.

The HTML code is  . You can go even further with Hair Space  

Don’t Use Helvetica, Inter, & Roboto

I think the biggest bang for your buck is to learn OKLCH (or, “Oklachroma”)

• It’s based on human perception
• It can define any color
• the chroma value is a number between 0 and 0.37

Finished! Ready for the next generation of pencil sharpening! I made a full restoration video of the project which can be found at the link below.
https://youtu.be/EZUwunWWCLA