Reverse Dumbbell Lunge

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do all your reps, switch legs, and repeat

Every women loves to flaunt their bikini body in th esiwimming pool. How to get one? What are the recommended exercise for Bikini body? Here we have outlined a series of exercises which will help to achieve this.

1. Squats
Squats are one of the best exercises you can do for your hips, butt and thighs! Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted. Press into the heels to stand up. Repeat for 2-3 sets of 12-16 reps.

2. One Legged Deadlifts
These are great for your hamstrings and butt. Take left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 12-16 reps.

3. Reverse lunges
These are great for giving your glutes a lift. Stand with feet hip distance apart. Step back 3-4 feet with your right leg and land on the ball of your right foot. Lower your right knee towards the floor until your left thigh is parallel to the floor. Drive through your left heel, carrying all of your weight on your left leg. Return to your standing position squeezing your left tush. Do 2-3 sets of 25 reps on alternating legs.

4. Supermans
While lying on the floor on your stomach with arms outstretched in front of you, raise one leg and alternate arm a few inches off the floor, holding the position for one count. Repeat on the opposite side. Do 2-3 sets of 15 reps each.

5. Chair Pose
Begin standing in a mountain pose: Arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them overhead and stretching your fingertips toward the ceiling. Lift in your arms and upper chest so your spine is in a slight backbend. Tuck your pelvis. And hold that position for as long as you can. Strive for 8 or 10 breaths. Feel the burn!

6. Half Moon Pose
Stand tall with feet together. Shift weight onto right foot. Bend forward from the waist to place your right palm on the floor. Simultaneously, lift your left leg toward the ceiling. Once your right palm is on the floor with your arm straight, rotate your torso to the left and extend your left arm toward the ceiling. Arms should be perpendicular to the floor and left leg should be parallel to the floor. Turn your left foot so your toes face forward and turn left palm to face forward. Look up at your left hand. Repeat on the other side.

To add an extra boost to this workout, take a hike or hop on a treadmill for an additional 30-60 minutes using a heart rate monitor. Stay within 60 to 85 percent of your maximum heart rate–”the fat burning zone”–to get the best burn possible.

Kareena Kapoor has found outdiscovered a unique formula of maintaining her weight. A short time ago, whilst filming in Las Vegas for a film she was able to gorge on all her much loved meals like pizza and pasta and didn’t gain a pound. If anything, she just ended up losing weight.

The top secret behind Kareena’s eating regimen  is to indulge but with portion control and eating at the right point and that is precisely what she practiced in Vegas. A spokesperson close to the actress reveals that public were envious about Kareena in Vegas while everyone struggled to maintain a stern food regimen and Kareena indulged in everything right from pizzas and pastas to rissotos just to get into even healthier figure.

While the cast will have fun late into the night Kareena would take a bottle of milk greatly to everyone’s disbelief. The cast would go out for drinks Kareena Kapoor will accompany them but entertainingly she would carry a bottle of milk.

Besides losing weight, being active makes you healthier, happier, and sharper. When most of us launch into a new fitness routine, it is for one common reason: to shed fat. But it turns out focusing on your weight loss goal alone can slash your odds of success by over half, say researchers. A better inspiration: The amazing health rewards you get by being active. Finding the right motivation can make you 70% more likely to keep it up for the long haul, reports the American College of Sports Medicine.

Next time you’re too busy, tired, or achy to lace up your sneakers, remember these health-transforming benefits of exercise.

1. Be Happier at Work
Increase productivity…and maybe get a raise

An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You’ll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.

Do this: Sign up for workplace fitness classes. None on-site? Recruit coworkers to go for a lunch hour power walk. Or ask HR to designate a room for a noontime stretching or workout session, using DVD instruction.

2. Improve Your Vocabulary
Brush up on your Scrabble skills

A single treadmill session can make you brainier. Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested, in a University of Muenster in Germany study. Getting your heart pumping increases blood flow, delivering more oxygen to your noggin. It also spurs new growth in the areas of the brain that control multitasking, planning, and memory.

Do this: Add a bout of exercise, like running up and down the stairs, before trying to memorize anything–say, Spanish phrases for your trip to Mexico.

3. Get Natural Pain Relief
Keep moving to ease stiff, achy joints

It may seem counterintuitive, but rest isn’t necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.

Exercise releases endorphins, the body’s natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine at UNC.

Do this: Practice yoga or tai chi twice a week; both increase flexibility and range of motion and reduce pain.

4. Feel Sexy at Any Size
Flaunt a figure you can be proud of

A good workout practically ensures a better body image. The simple act of exercising-regardless of your weight or fitness level-can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.

Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.

Do this: Try 20 minutes of aerobics before a romantic evening. To feel good naked anytime, walk or do yoga daily.

5. Lower Dental Bills
A health-boost worth smiling about

Flossing and brushing, it turns out, are not the only keys to a healthy smile, says Mohammad Al-Zahrani, DDS, PhD, a former associate professor at Case Western Reserve University. Exercise plays an important role, too. In his recent study, Al-Zahrani discovered that adults who did 30 minutes of moderate activity 5 or more times a week were 42% less likely to suffer from periodontitis, a gum disease that’s more common as you get older. Working out may thwart periodontitis the same way it does heart disease–by lowering levels of inflammation-causing C-reactive protein in the blood.

Do this: In addition to staying active, get a twice-yearly dental cleaning (or more often if your dentist says you are at high risk for gum disease).

6. Unlock Hidden Energy
Rouse your body out of a slump

If you’re among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.

Do this: Take a 20-minute stroll for a quick pick-me-up, or aim for 40 minutes of activity daily for a sustained lift.

7. Shrink Stress Fat
Combat anxiety-related weight gain

Just two 40-minute workouts a week is enough to stop dangerous belly fat in its tracks, according to University of Alabama at Birmingham research. The waistline of those who worked out less expanded an average of 3 inches. Exercise may lower levels of hormones such as cortisol that promotes belly fat.

8. Slash Cold Risk 33%
Build up your body’s defenses

Moderate exercise doesn’t just rev your metabolism–it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.

Do this: Add more cardio to your routine by turning your walk into a run.

9. Improve Vision
Carrots are great, but exercise might be better

What’s good for your heart is good for your eyes. An active lifestyle can cut your risk of age-related macular degeneration by up to 70%, according to a British Journal of Ophthalmology study of 4,000 adults. This incurable disease makes reading, driving, and seeing fine details difficult, and it’s the most common cause of blindness after age 60.

Do this: Protect your eyes during all outdoor activities (if you’re a walker, shoot for a mile a day). Be sure to wear UVA/UVB-blocking sunglasses all year long.

10. Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream

Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.

Do this: Aim to exercise for at least half an hour, even if it’s after a long day. Evidence suggests that for most people, light to moderate activity in the evening won’t disturb sleep, though trial and error will tell you what works for you.

11. Never Get Diabetes
Walk to keep your blood sugar in check

Walking 2 miles 5 times a week may be more effective at preventing diabetes than running nearly twice as much, report Duke University researchers. Because fat is the primary fuel for moderate exercise, walking may better improve the body’s ability to release insulin and control blood sugar.

Do this: Start a walking program

12. Eliminate Belly Bloat
Shrink the muffin top

The next time you feel puffy around the middle, resist the urge to stay put. A study from Spain’s Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion.

Do this: Walk or pedal lightly on a bike until you feel better.

13. Clear Out Brain Fog
Build your mental muscle

Exercise is linked to a lower risk of Alzheimer’s disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.

Do this: Try a new fitness routine, or sign up for a new class at the gym. Besides the obvious benefit of getting a workout, trying something fresh can help stimulate the growth of brain cells.

14. Save Your Heart
Reduce dangerous inflammation

Sedentary, obese women age 50 and older who began exercising lowered their levels of C-reactive protein-an inflammatory blood marker linked to heart disease—by 10% after 1 year, found research recently published in Medicine & Science in Sports & Exercise.

15. Add Years to Your Life
Stay healthy and active for years to come

Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres-cellular biomarkers that shorten as we age-compared with healthy adults who rarely work out.

16. Ease Your Ailments
Heal your body with yoga

Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.

17. Survive Breast Cancer
Increase your defenses against the disease

Exercise not only reduces breast cancer risk, it can also save your life if you’re diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.

Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts a day is enough to fill your quota for the week.

The opportunity for expectant families to collect and store their newborn’s umbilical cord blood stem cells has only been widely available since late 1995. Currently, thousands of parents are taking advantage of this once-in-a-lifetime opportunity.This Cord Blood can be collected only at birth, and if not taken these stem cells can not be replaced. The opportunity for expectant families to collect and store their newborn’s umbilical cord blood stem cells has only been widely available since late 1995.Currently, thousands of parents are taking advantage of this once-in-a-lifetime opportunity. New treatments with cord blood focus on regenerative medicine – where doctors use stem cells to repair damaged tissues and organs in the body.

In the near future, it will become a common practice to store Cord Blood as future insurance against many diseases.Our baby’s cord blood may offer a lifetime of protection:

• Ready availability of a treatment method using Cord Blood when needed, and faster treatment is always better.
• For treating cancers and blood disorders in transplant medicine, having the family’s own cord blood available has many advantage as it reduces complications.
• The baby’s cord blood may be used to treat many diseases including leukemia, other cancers, and blood disorders.
• Regenerative medicine therapies using cord blood, the child’s own stem cells are required.
• Potential to treat conditions that have no cure today – like juvenile diabetes and brain injury.
• Ready availability of a treatment method using Cord Blood when needed, and faster treatment is always better.

Some families have more defined risk factors, but most families bank for the security of knowing the health benefits that stem cells may someday offer their children, themselves, or other family members.

Cord Blood America has generated lots of interest in the investing community recently.

Recently Cord Blood America in Las Vegas has received lot of news coverage and is traded publically since 2003.

CBAI recently signed a deal licensing its umbilical cord blood technology to AXM Pharma Inc.

Cord Blood America is located at Las Vegas and currently is the largest cryogenic storage in the world. Currently there are only five countries which uses the Cryogenic technology for rocket launching.

Cryogenics is the freezing of live tissue or whole living organisms in order to defrost and bring them back to life at a later date. There are diseases that cannot be cured today and there is a theory about where some one may one day be kept on ice, while medical science works out how to cure the illness.

Information from Review Stem Cell Technology

Women may not have to spend on expensive anti-ageing creams for scientists have claimed that the regular sun lotion is the best and safest anti-ageing product.

Prof Chris Griffiths, a dermatologist at Manchester University, said that though sophisticated skincare products can help curb ageing, he would recommend those worried about wrinkles and dark circles to wear suncream.

He also cautioned that women could be damaging their skin by using different anti-ageing creams because the side effects of combining them had not been tested properly.

"The majority of anti-ageing skin products are actually aimed at the effects of sun exposure, not how our body naturally ages. If I had to pick just one product it would be suncream," The Telegraph quoted Prof Griffiths, as saying.

Last year, Prof Griffiths encouraged hundreds of thousands of women to buy Boots’ Protect and Perfect Beauty Serum by proving that it worked.

In May, Boots stores across the country were short in supply of the face cream after his research featured on the BBC2 programme Horizon.

Now, Prof Griffiths, at a press conference in London, said that for the majority, most noticeable signs of ageing, including wrinkles and crow’s feet around the eyes, are caused by sun damage.

He said that some of the most serious effects of growing older, such as deep wrinkles, would not happen until our 80s without sun damage.

He also warned that too little is known about the dangers of mixing different skin-care products because they are tested in isolation.

Combining the ingredients of popular face creams could cause allergic reactions or hazardously boost the amount of a sensitive chemical, he added.

"All the ingredients [in these creams] have been tested individually. But, of course, what they don’t test is what happens when people get out in the real world they use lots of different products together. There needs to be more tests on how they are really used and what the dangers could be," he said.

To repair your skin and look younger Snail Gel Extract has found to be very usefull.

Prepared by synthesized extracts of each of the components of the snail.

Rigorous scientific studies have demonstrated that the snail extract has curative Extraordinary properties since it is produced by the snail to cure its textiles and to Repair its shell when this one breaks. These regenerative properties have been Concentrated on a cream of snail extract that treats acne, eliminates wrinkles, Dispels scars and rejuvenates the skin. History and development: The properties of this product were simply discovered by accident. Thanks to the Observed effects when the human skin contacts the extracts that the wild snail Produces in an abundant way to facilitate its displacement; the same substance the Snail uses to regenerate its skin and even his calcareous conch when he suffers Some damage.

Investigations discovered that the snail secretion has: Allantoin, collagen, elastin and glycolic acid which are widely known in the cosmetic and dermatologic fields. Snails are grown in nurseries. They are fed only with herbs and free of chemicals.

Different types of Snail Extracts are available. The commercial Snail extract available are Allerbio, Varennes-en-Argonne, France and Romanzini, La Rivière-Drugeon, France. Also some commercial Dermatophagoides extract are Stallergènes, Fresnes, France. Extracts of the snail mite Riccardoella limacum were made by collecting mites in absolute ethanol and drying. Extracts were made in phosphate buffered saline and centrifuged at 8000 g for 15 minutes. Heated extracts were heated for 15 minutes at 100°C.

The Snail is boiled for 10 minutes, separated the body from the shell and homogenised the body in distilled water. The mixture was centrifuged at 10000 g for 10 minutes and the supernatant defatted with the same volume of ethyl ether at room temperature. The supernatant was then dialysed using an Amicon YM5 filter (5 kDa cut-off) and the protein concentration measured. 

There is another cream available in the market called Khará, word that in the Incaic Quechua language means Skin, is a natural cream that helps and prevents wrinkles, stretchmarks , spots and stains of the skin, acne and scars, moistening and nurturing the skin. All using a natural formula.

This astonishing effect is accomplished thanks to the combination of the regenerating snail extract additioned with natural substances of proven benefit for the skin, like “Rosa Mosqueta” and Melaslow.

Scientists have also found that Suncream is best anti-ageing cream. Visit Prevent-And-Clear-Acne to learn more about treatment of Acne.

Forcefully flashing your teeth at work is dangerous for health, scientists have warned.

According to German researchers, forcing staff to be happy and polite all the time is likely to make them sick.

They believe most at risk are flight attendants, salesmen, call centre operators, waiters and other workers in close contact with the public.

Professor Dieter Zapf, a researcher at Frankfurt University, Germany, said fake friendliness led to depression, stress and hit the immune system.

This can trigger more serious ailments such as high blood pressure and other cardiovascular problems.

“Every time a person is forced to repress his true feelings there are negative consequences,” the Mirror quoted him, as saying.

In order to reach the conclusions, for over two years, 4,000 volunteers including shop workers and flight attendants, were put in an imaginary call centre and abused by clients.

Some could answer back, while others had to stay polite and friendly.

Those allowed to stand up to clients had a rapid heartbeat for a brief period, but those who had to remain friendly found their hearts were still racing long after the client had hung up.

Researchers decided “being friendly against one’s will causes nothing but stress”.

Prof Zapf said: “We are all able to rein in our emotions, but it becomes difficult to do this over a protracted period as cabin attendants are forced to on long-haul flights.

“These people need space away from the passengers where they can be on their own and let feelings run free.

“We have to get away from the ‘customer is king’ attitude and show more respect to those in service industries.” Rember Healthy-Mind-for-Healthy-Body is essential.

It is very embarrassing to have Acnes at any age. Many believe that it is caused by dirty skin, eating chocolate, or drinking lots of soda. In contrary, it is caused by overactive oil glands in the skin and an accumulation of oil, dead skin cells, and bacteria, which leads to inflammation in pores. Oil glands become stimulated when hormones become active during puberty, which is why people are likely to get acne in their common during adolescence, affecting more than 85% of teenagers, and frequently continues into adulthood.. Also the tendency to develop acne is partly genetic. Acne lesions are commonly referred to as pimples, spots, or zits.

Prevention of Ances

Complete prevention of Ances is not possible, however it is possible to reduce the number and severity of your breakouts.

• Washing your skin is essential (it helps remove excess surface oils and dead skin cells that can clog your pores), but washing too much can actually cause damage by overdrying your skin or irritating existing acne.
• Remember to wash after exercising because sweat can clog your pores and make your acne worse. If you work around greasy food or oil or if you’ve been sweating from heat or because you’ve been working hard, wash your face and other acne-prone areas as soon as possible.
• If you use skin products, such as lotions or makeup, look for ones that are noncomedogenic or nonacnegenic, which means that they don’t clog pores.
• If you can’t live without your hair spray or styling gel, be sure to keep them away from your face as much as possible. Many hair products contain oils that can make acne worse.
• If you get acne on areas such as your chest or back, avoid wearing tight clothes, which can rub and cause irritation.

Treatments for Acne

• For some, over-the-counter (OTC) products work to help clear up acne. It may take some time to find one that works best for you — some may not do the trick and others may cause irritation. OTC acne products come in different strengths. The most popular OTC acne-fighting ingredient is benzoyl peroxide. Another ingredient, salicylic acid, can help to dry up pimples.
• If you find over-the-counter products aren’t working for you, it’s best to seek a doctor’s advice. A doctor can prescribe special gels or creams, pills, or a combination of both. It may feel a bit awkward or embarrassing to talk about your acne with someone, especially a stranger, but your doctor is trained to help get your skin looking its best.
• What about pimples you already have? It’s tempting, but popping or squeezing a pimple usually won’t get rid of the problem. Squeezing can actually push infected material and pus further into the skin, which can lead to more swelling and redness (not what you want before a big date!), and even scarring, which can be permanent.
• If you are taking a prescription acne medication, finish your entire prescription even if your skin clears up, unless your dermatologist says you can stop. If you stop too early, there’s a chance your skin could break out all over again.
• Eating nutritious foods can help keep you healthy of course, and your skin will benefit from getting enough vitamins and minerals. It is important to eat plenty of fresh fruits and vegetables, but if you do not get enough it is important to take a multi-vitamin supplement. Known Supplements for Acne Treatment are multi-vitamins rich in Vitamin A, Zinc, Vitamin E and Selenium. A nutritional supplement called Actimine can help clear skin and prevent future breakouts.
• Another proven treatment is using Snail Gell Extract. Snail Gell Extract is also being successfully used to treats acne, eliminates wrinkles, Dispels scars and rejuvenates the skin.

With a little help from the Fit Squad, you can have a beautiful bottom in no time. Below are some simple tips for perfecting your posterior.

"Shaping and toning your derriere is easier than you think, especially with this gravity-defying programme," says Nicki.

"You can literally reshape your bum for the firm, sculpted look you want, regardless of the condition you are in.

"Just grab a set of three to five lb weights (half-liter water bottles) and aim for 10 to 20 repetitions per leg.

"Don’t forget to warm up, cool down and stretch before and after exercising." Below are a list of techniqes that you can include to your daily workout for that great bum.

HAMSTRING DEADLIFT

Targets thighs, bums and abs

Stand with your knees slightly bent. Hold the weights by your outer thighs and roll your shoulders back. Tighten your abs and lean forward with your back flat. Bend from your hip joint, not your waist. Slowly stand straight again and lower yourself halfway down for one or two sets.

SIDE LUNGE

Targets thighs, bums and hips

Stand tall and hold the weights against your chest with your arms crossed. Take a giant step to the side with your right foot, making sure your toes are turned outwards. Bend your right knee, pressing your hip back and leaning your upper body forward to lunge down to the right. Do two slow sets. Switch sides and repeat.

BRIDGE THIGH LIFT

Targets thighs, bums and hips

Lie back with your left knee above your left hip and your knees bent to 90 degrees. Straighten your arms by your sides and your hands away from your body for a wide base of support. Tilt your pelvis up and raise your hips. Keeping your hips lifted and steady, open your left thigh out to the side, then slowly bring your knee back in above your hip. Do two sets, then switch legs.

STEP KICK

Targets thighs, bums and hips

Stand behind a low bench or step with your left foot flat on the step and your hands on your hips. Squeeze your left buttock to stand on the step. As you rise, lift your right leg out to the side – you should feel the burn along the side of your bum. Use slow, controlled motions – don’t swing your leg. Hold for one count, then lower your back to the start position. Repeat. Do two sets, then switch sides.

Stand behind a low bench or step with your left foot flat on the step and your hands on your hips. Squeeze your left buttock to stand on the step. As you rise, lift your right leg out to the side – you should feel the burn along the side of your bum. Use slow, controlled motions – don’t swing your leg. Hold for one count, then lower your back to the start position. Repeat. Do two sets, then switch sides.