Bøger af Alex Jones

Russian athletes won 426 medals in six Summer Olympic appearances. Over 76 percent of all wresting medals won between 1969 and 1996 went to USSR and Russia. Want to know how?  The answer is simple - uncompromising strength training using a very basic piece of equipment. Do you want to beat the results of Russian bodybuilders while also burning more than 400 calories in 20 minutes? Do you want to bulk up in all the right places, get that six-pack you''ve always dreamed of, maximize your strength and your stamina? You can accomplish all of those by spending just $32 on a single item. The mighty kettlebell! Kettlebells are often described as a handheld gym for a very good reason - they''re so versatile that you can train nearly every part of the body with them. Not only that, kettlebell exercises are multiplanar. To put that in simple terms, you''ll engage numerous muscles at the same time to get that mind-blowing full-body shredding and muscle building routine. A kettlebell isn''t a dumbbell and it most definitely isn''t a barbell. Unlike these two, it''s versatile, it can be used to tone every imaginable muscle and a workout with this basic, somewhat rough-looking piece of equipment will be so tough that you''ll feel the pump for hours after you''re done. Do you want to: ΓùÅ       Do Schwarzenegger-level bodybuildingΓùÅ       Maximize your functional strengthΓùÅ       Work out anywhere, anytime... yes, even in your tiny roomΓùÅ       Strengthen your core and get those sexy toned absΓùÅ       Improve your balanceΓùÅ       Improve your postureΓùÅ       Gain the confidence that all men with lean physique enjoy? If so, you need to head to the nearest sports store and buy a kettlebell right now. Once you have your "handheld gym," you''ll simply have to master your form and technique to make the most of this relatively easy to use exercise option.

Birmingham Archaeology Monograph Series 4Areas adjoining Ryknild Street, King's Norton, Birmingham (England) were investigated between 2002 and 2007. The fieldwork was undertaken by Birmingham Archaeology on instruction from Birmingham City Council in advance of a new cemetery development. It comprised geophysical survey, trial-trenching, area excavation, watching brief and salvage recording.Written by Alex Jones, Bob Burrows, C. Jane Evans, Annette Hancocks and Josh Williams.With contributions from Emily Bird, Erica Macey-Bracken, Val Fryer, Pam Grinter, Kay Hartley, John Halsted, Rob Ixer, Paul Mason, Jane Timby, Felicity Wild and Steven Willis.Illustrations by Nigel Dodds and Bryony Ryder.

Birmingham Archaeology Monograph Series 12An area excavation was undertaken in December 2004-May 2005 within the western part of the interior and defences of Metchley Roman fort, Birmingham (central England) in advance of proposals for a new hospital development. This was the largest single excavation of the fort interior undertaken at Metchley, comprising an area of approximately 0.4ha, equivalent to approximately 9% of the total internal area of the Phase 1 and Phase 3 fort. This volume, the fourth in the reports, concentrates on the researches into the western fort interior, defences, and post-Roman activity.With contributions from Erica Macey-Bracken, Hilary Cool, James Greig, Rob Ixer, Rosalind McKenna, Anthony Swiss, Jane Timby, Roger White, Felicity Wild and David WilliamsIllustrations by Nigel Dodds and Jemma Elliott

Archaeological excavation, salvage recording and watching briefs were undertaken at Metchley Roman fort, Birmingham in 1999-2001 and 2004-2005. The areas investigated were located mainly to the west of the Roman military complex. The earliest features may have belonged to a construction camp (Phase A/ Phase 1A), preparatory to the layout of the first fort (Phase 1B), around AD 48. The western defences of this fort comprised double-ditches and a turf rampart. A new discovery was a palisade trench forming a western annexe or enclosure (Phase 1C) which may have been associated with the on-site manufacture of pottery, specifically mortaria. Most importantly, the excavations provided the first structural evidence for a civilian settlement at the site (Phase B). This comprised a total of six timber-framed structures, including three open-sided strip buildings, interpreted as shops, laid out along a gravelled trackway leading out of the fort. The western annexe or enclosure and the settlement were contemporary with the first fort. This short-lived settlement was succeeded by a complex of ditched livestock compounds (Phase C). A livestock 'funnel' leading to the fort's west gate was an integral part of this arrangement, confirming the nexus between the external livestock enclosures and the livestock enclosures previously recorded within the fort interior. Both the external and internal livestock enclosures belonged to the Neronian military stores depot (Phase 2B). The location of Metchley at an important road junction, and at, or adjoining, several tribal boundaries, could have proved important for the collection of livestock from the surrounding countryside. Assuming it was concerned with the supply of auxiliary rather than legionary units, Metchley is likely to have supplied forts within the local or regional area. The western livestock complex was abandoned by the early Flavian period. This zone to the west of the military complex was not brought back into use during subsequent occupations of the military complex, which continued up to the end of the 2nd century (Phases 3-4).With contributions from Lynne Bevan, Marina Ciaraldi, Hilary Cool, C. Jane Evans, Annette Hancocks, Kay Hartley, Rob Ixer, Erica Macey-Bracken, Wendy Smith, Jane Timby, Roger Tomlin, Roger White, Felicity Wild, David Williams, and Steven WillisIllustrations by Nigel Dodds and Bryony Ryder