Around 1880, while in Moscow and approximately simultaneously with working on Esperanto, Zamenhof made an aborted attempt to standardize Yiddish, based on his native Bialystok (Northeastern) dialect, as a unifying language for the Jews of the Russian Empire.
Try speed work. Speed work refers to a type of strength training which uses a much lower percentage of your maximal weight. Lifting weights with greater bar speed trains your stretch reflex and your ability to build momentum more quickly, as well as recruit more muscle fibers.
You should use hand and/or ankle weights in order to get a high intensity workout. Stretching, warm-ups and 10 to 15 minutes of cardio before weight training is also recommended.Take your time, and slowly add heavier weights to your routine to get your body acclimated to a more serious strength training regime.ou should use hand and/or ankle weights in order to get a high intensity workout. Stretching, warm-ups and 10 to 15 minutes of cardio before weight training is also recommended.