Tuesday, January 24, 2017

The 89th Academy Awards list of nominations (oscar nominations 2017)

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The 89th Academy Awards list of nominations (oscar nominations 2017)

BEST PICTURE
Arrival
Fences
Hacksaw Ridge
Hell or High Water
Hidden Figures
La La Land
Lion
Manchester by the Sea
Moonlight

ACTOR IN A LEADING ROLE
Casey Affleck, Manchester by the Sea
Andrew Garfield, Hacksaw Ridge
Ryan Gosling, La La Land
Viggo Mortensen, Captain Fantastic
Denzel Washington, Fences

ACTRESS IN A LEADING ROLE
Isabelle Huppert, Elle
Ruth Negga, Loving
Natalie Portman, Jackie
Emma Stone, La La Land
Meryl Streep, Florence Foster Jenkins

ACTOR IN A SUPPORTING ROLE
Mahershala Ali, Moonlight
Jeff Bridges, Hell or High Water
Lucas Hedges, Manchester by the Sea
Dev Patel, Lion
Michael Shannon, Nocturnal Animals

ACTRESS IN A SUPPORTING ROLE
Viola Davis, Fences
Naomie Harris, Moonlight
Nicole Kidman, Lion
Octavia Spencer, Hidden Figures
Michelle Williams, Manchester by the Sea

ANIMATED FEATURE FILM
Kubo and the Two Strings
Moana
My Life as a Zucchini
The Red Turtle
Zootopia

CINEMATOGRAPHY
Arrival
La La Land
Lion
Moonlight
Silence


COSTUME DESIGN
Allied
Fantastic Beasts and Where to Find Them
Florence Foster Jenkins
Jackie
La La Land


DIRECTING
Arrival
Hacksaw Ridge
La La Land
Manchester by the Sea
Moonlight



DOCUMENTARY (FEATURE)

Fire at Sea
I Am Not Your Negro
Life, Animated
O.J.: Made in America
13th



DOCUMENTARY (SHORT SUBJECT)

Extremis
4.1 Miles
Joe’s Violin
Watani: My Homeland
The White Helmets



FILM EDITING

Arrival
Hacksaw Ridge
Hell or High Water
La La Land
Moonlight


FOREIGN LANGUAGE FILM

Land of Mine
A Man Called Ove
The Salesman
Tanna
Toni Erdmann



MAKEUP AND HAIRSTYLING

A Man Called Ove
Star Trek Beyond
Suicide Squad



MUSIC (ORIGINAL SCORE)

Jackie
La La Land
Lion
Moonlight
Passengers


MUSIC (ORIGINAL SONG)

Audition (The Fools Who Dream), La La Land
Can’t Stop The Feeling, Trolls
City Of Stars, La La Land
The Empty Chair, Jim: The James Foley Story
How Far I’ll Go, Moana



PRODUCTION DESIGN

Arrival
Fantastic Beasts and Where to Find Them
Hail, Caesar!
La La Land
Passengers



SHORT FILM (ANIMATED)

Blind Vaysha
Borrowed Time
Pear Cider and Cigarettes
Pearl
Piper



SHORT FILM (LIVE ACTION)

Ennemis Intérieurs
La Femme et le TGV
Silent Nights
Sing
Timecode



SOUND EDITING

Arrival
Deepwater Horizon
Hacksaw Ridge
La La Land
Sully



SOUND MIXING

Arrival
Hacksaw Ridge
La La Land
Rogue One: A Star Wars Story
13 Hours: The Secret Soldiers of Benghazi



VISUAL EFFECTS

Deepwater Horizon
Doctor Strange
The Jungle Book
Kubo and the Two Strings
Rogue One: A Star Wars Story

WRITING (ADAPTED SCREENPLAY)

Arrival
Fences
Hidden Figures
Lion
Moonlight

WRITING (ORIGINAL SCREENPLAY)

Hell or High Water
La La Land
The Lobster
Manchester by the Sea
20th Century Women

Saturday, January 14, 2017

Women's best ab workouts program

You hear it all day err' day—work your abs, abs, abs. It’s the base of every workout routine, and the body part you most want to show off come summertime. But who the hell has the time to do crunch after crunch, only to see barely a smidgen of definition? Not you. That's why we went to the pros to find out exactly which moves will make a noticeable difference, fast. (Coupled with healthy eating habits, natch, because you know abs are made in the kitchen). Get ready to work it, girl.

1. Cable Twist

Your core consists of so much more than just your upper and lower abs, says Adam Rosante, certified personal trainer and author of The 30-Second Body. “Your core actually includes everything from your pelvic floor all the way up through your spine, and its job is to stabilize the spine while your extremities are in motion,” he says. This move forces you to maintain that core stability while rotating your torso, giving you an extra burn on your obliques. (Want to get in shape, fast? Check out Women's Health's Ignite routine created by Next Fitness Star Nikki Metzger.)

Try it: Stand with your right side facing a cable stack. Set the cable at chest-height, and take the handle in your right hand with left hand clasped on top. Extend your arms out in front of you. With abs tight, twist your torso to the left, keeping your hands at the center of your chest the entire time. Return to the start. That’s one rep. Complete 10 reps to the left, then turn to face the opposite direction and complete 10 reps rotating to the right.

But be careful not to: Pull on the cable, which turns it into a shoulder exercise instead of an abs one. “Really be sure to keep your hands directly in front of your chest throughout the movement, and visualize your entire torso working in unison,” says Rosante. Oh, and don’t sweat it if you don’t have access to a cable machine. Rosante says you can use a resistance band instead—just anchor it at chest-height to a sturdy object, then follow the same instructions.

2. Stability Ball Knee Tucks

Unlike a crunch, which puts unnecessary—and unwanted—stress on the spine, this exercise safely works both your abs and overall core because you’re working on an unstable surface, says Fabio Comana, certified personal trainer and exercise physiologist at the National Academy of Sports Medicine (NASM).

Try it: With knees placed on the center of the stability ball and hands positioned firmly on the floor, walk your body out to a plank position so that your butt, shoulders, and head are aligned. (“Imagine a stick is resting on your spine; it should make contact with all three regions,” says Comana.) Engage your abs and hip flexors to bring your knees forward. As they move toward your chest, your spine will flex, activating your abs. Hold the tuck for a second or two, then slowly return to start. That’s one rep. Complete 10 to 15 reps.

But be careful not to: Compromise your plank position. “Remember to get that straight line all the way across,” says Comana. “If your hips are sagging toward the floor or hiked up like a pike, it’s not going to be very effective.” And don’t slack off on that knee movement. If you don’t bring the knees forward enough to flex the spine all the way into your chest you'll only be working the hip flexors, Comana says.