How to Play the Awale Game
This traditional African game is fun for all ages, as proven by its long history and popularity in Africa. Comes with a set of beads and a rule sheet to explain how it is played; although there are too many variations of this game to list. Enjoy some of the fun of this African game with friends or family today.
The game requires an Awale board and 48 seeds.
A typical Awale board has two straight rows of six pits, called “houses”, and optionally one large house at either end. Each player controls the six houses on their side of the board, and the score house on their right. The game begins with four seeds in each of the twelve smaller houses.
Boards may be elaborately carved or simple and functional; they may include a pedestal, or be hinged to fold lengthwise or crosswise and latch for portability and storage with the seeds inside. While most commonly located at No prescription cialis either end, scoring houses may be placed elsewhere, and the rows need not be straight. When a board has a hinged cover like a diptych, the scoring houses may be carved into the two halves of the cover, and so be in front of the players during play. The ground may also be used as a board; players simply scoop two rows of pits out of the earth.
The rules of Awale are very simple, and the game is easy to understand. On the other hand, the strategies to be successful can be complex and subtle.
The rules vary from one region to another, even sometimes from one village to another… We’ll use here the most common rule, the Classical Awale.
Rule 1 : Aim of the game
The aim of the game is to capture more seeds than your opponent. At the end of the game, the player who has captured the most seeds wins.
Rule 2 : The board
The board is divided into two areas, hollowed with six holes each.
At the beginning, 48 seeds are distributed among the 12 holes (four seeds in each hole).
Rule 3 : The game turn.
Every player plays alternately, the first one to play is chosen at random.
The player takes all the seeds in a hole of his area and distributes them counterclockwise, one in each hole.
Rule 4 : Capture
If the last seed to be distributed falls into one of the opponent’s holes, containing already one or two seeds, the player captures the two or three seeds.
The captured seeds are taken off the board (the hole is left empty) and collected into the player’s loft.
Rule 5: Multiple capture
If a player captures two or three seeds, and the preceding hole also contains two or three seeds, they are captured too, and so on…
Rule 6: Loop
If the number of seeds taken in the starting hole is greater than 11, it constitutes a loop : the starting hole is left out every time in the distribution loop, and therefore always left empty.
A hole containing enough seeds to loop is called a ‘Kroo’.
Rule 7: Feed the opponent
A player isn’t allowed to “starve” his opponent:
a player can’t play a hole that leads to capturing all the seeds in his opponent’s area.
Rule 8: End of the game
The game ends if :
– A Cialis Professional player hasn’t any seeds in his area, and therefore can’t play.
In this case, the other player captures all the remaining seeds.
– The game is “looping”, i.e. after some turns, the same play board configuration is obtained again.
In this case, the remaining seeds aren’t captured.
– One of the players quits the game
The other player captures all the remaining seeds.
Author Bio: Wayne Kiltz is the founder and owner of Africa Imports. You can find over 100 other articles on African art, culture, and fashion at Africa Imports
See more African Art
Category: Culture and Society/Art
Keywords: awale game, african games, african children, african children game, africa games, africa imports
The chest supported T-bar row is probably my favorite alternative to
the bent over barbell row, it places minimal stress
on the decrease back while nonetheless permitting you to lift some heavy weights.
The seated cable row is a variation of the classic row
and is considered an adjunct back motion. It is performed seated on a bench or on the ground, and the burden is pulled horizontally towards the chest or stomach space.
In this submit, we’ll briefly focus on the seated cable row and the way it works, and then what makes for a good various.
We’ll list these workouts and the method to do each, along
with their benefits, variations that affect the muscle tissue they work,
and best rep ranges to essentially benefit from
these movements. Pendlay rows are a great alternative to bent-over
barbell rows as they engage the identical muscle teams.
Pendlay rows have a formidable ability to improve strength
and measurement in your back, lats, and core.
Doing rows unilaterally helps to handle muscular imbalances by focusing
on one facet at a time. Dumbbells are accessible to most lifters and
allow you to range your grip to tailor the exercise to your biomechanics and individual goals.
Free weights are a fair better various to the resistance training
rowing machine. You can do a standing bent-over row, a row together with your chest
supported by an incline bench, a row with one knee on a weight bench, etc.
Another bodyweight-based variation of the row, inverted
bar rows are much like TRX rows, however are a bit extra steady.
You will carry out these inverted, like TRX rows, however
you’ll use a barbell in a squat rack.
Due to the reality that you have to stabilize the weights whilst being
ready where you can’t generate much drive or active rigidity, the burden that you can use is quite limited with this exercise.
It’s due to this fact finest used as an activation train to stimulate a psychological connection with your again muscular tissues earlier than doing a heavier
compound exercise. Whereas you won’t be capable of use as much weight
as a barbell row, you possibly can definitely carry some first rate poundages
with an arguably better and extra managed form which makes it an excellent various.
The landmine row (or T-bar row) is on our list of top
three rows and is a perfect substitute for the cable row.
Landmine rows afford multiple grip choices; thus, you can target the
identical muscle tissue because the seated row. You’ll must carry out this train on a cable machine though you’ll find a way to
elicit comparable outcomes when using a chest-supported t-bar row
and preserving your elbows out wide.
Pendlay rows are an effective different to the bent-over row, specializing in correct kind and technique to enhance again strength and performance.
This exercise is named after Olympic weightlifting coach Glenn Pendlay and is often utilized
by athletes and health fanatics to target the again muscular tissues.
The most typical mistake when performing a body row is pulling
the bar too excessive up on your chest, which can cause your elbows to flare out.
General, the difficulty degree is straightforward – since it’s a bodyweight exercise,
you get more flexibility in phrases of type.
The Bent-over row is a free-weight compound exercise that targets multiple muscle teams.
A widespread mistake is letting your shoulders go limp
and your body fall backward in the descent. In common, there are a few main bent-over row different classifications.
For instance, classic alternatives embody the dumbbell
row or inverted row.
The landmine row is similar to the T-bar row,
in the sense that one end of the bar is anchored in place, while you row
the opposite end of the bar in the course of your torso.
The impartial grip lat-focused row is usually the more shoulder-friendly variation of the
2. If you need to focus more on the lats, use the impartial grip handles (i.e.
your palms face each other), and hold your elbows
close to your torso as you row.
Not only does that increase your threat for damage, however it’s additionally not advantageous for hypertrophy.
Having your chest supported by the bench permits you to target the back with
out involving the core and erectors and makes it a
lot harder to cheat the motion. If you struggle with feeling your again working throughout a row, attempt
an incline dumbbell row to see if you can create a better mind-muscle connection. The single-arm dumbbell row could be performed by standing with your
arm supported against a bench or dumbbell rack. The farther you pull the
dumbbell back in the course of your hip, the extra you’ll hit
your lat.
Rowing in a standing position also brings in the element of steadiness and
core activation. You will most likely discover that you can’t use quite as much weight in a standing place,
however you’ll eliminate most of the potential downsides of the seated cable row.
The positioning of the seated cable row additionally has you in a state of hip
flexion throughout the train. A lot of individuals have already
got hip flexors that are too tight, and this exercise may contribute to that downside.
If you need to carry out barbell rows, be sensible about how much weight you employ, and if you
really feel any pain, switch to a dumbbell trip that is straightforward
in your back.
Cable machine workouts are additionally much less intimidating and safer for beginners or these managing an harm.
Incorporate quite lots of workout routines such because the seated cable row, inverted
row, chest supported machine row, or T-bar row to hold up range and problem in your workout routine.
Using a chest supported row apparatus particularly
targets important muscle teams such as the latissimus dorsi and rhomboids,
minimizing any stress on the spinal column. This culminates in not only an environment friendly but also a more snug exercise session focusing on your
back.
The advantage of this exercise is that it develops your
stabilizer muscles main to better stability. Many skilled athletes use the reverse grip barbell row as they really feel it offers a better overall back
exercise, because it hits the lats more successfully
than the normal cable rows. The bent-over row is an iconic compound
exercise that was and still is carried out by many health
club fanatics that wish to construct a stronger and greater again.
Next time you do chest supported rows, after your last set, wait 60 seconds, convey the
bench flat, drop the load 20%, after which perform
as many reps as you can of half rep chest supported rows.
Switching again to the one arm dumbbell row variations, this exercise will enhance the range of movement that you’ll should go through
on each row. Very simple on your decrease again – in relation to lat
workouts, there are two primary motion patterns; horizontal pulls (rows)
and vertical pulls (pull-ups and pulldowns). A lot of rowing workout routines
contain leaning ahead on the waist, which may put lots of stress
in your decrease again.
It includes as much as 60% more muscle activation within the lats
than the standard row, making it higher for again growth.
It also puts less pressure on the lower back, as you don’t have
to help the weight of the bar. The chest-supported
machine row is a machine-based exercise the place the chest is supported
on a padded floor — providing nice help to the core and spine.
The bent-over row is an iconic back train with a
proven observe document of including energy and thickness to the back.
You can wrap a towel on all sides of the bar to make the
grip mimic more of a rope. This allows you to target the again muscles to a higher degree by increasing vary of motion throughout.
Also, this exercise can be accomplished with a snatch grip (wide grip)
to get greater vary of movement and goal the higher muscle tissue of the back.
For the purposes of this article I choose the dumbbells as a result of
it could be done via larger vary of movement to promote whole back muscle activation.
Too a lot excessive forward lean can put pointless pressure in your
decrease back.
As a personal coach, I’ve educated dozens of individuals in their home gyms.
Pairing one arm dumbbell row alternate options with vertical pull movements, similar to
pulldowns or pull-ups will make for an efficient again exercise.
Many powerlifters and cross-fitters are in search of barbell row alternate options, because
the barbell row can be robust in your decrease back if not done correctly.
I Am going to give you the 9 finest barbell row different workout routines
that I hit whenever I feel like changing my again and
core workout. The pendlay row is a good t-bar row different for
powerlifters as a result of it targets the exact opposite muscular tissues of the bench press, which allows for greater stability when performing heavy presses.
Some lifters expertise decrease again pain when doing conventional bent-over rows.
Maintaining a impartial backbone in a bent-over position while supporting a heavy barbell takes
lots of energy. Having mastered the approach, it’s essential
to consider how your grip can isolate explicit again muscles
and cater to your comfort. Using an overhand grip barely beyond shoulder width is right for partaking the latissimus dorsi and middle
trapezius. Whichever alternative you resolve to perform, know that correct kind is crucial for muscle growth and growth, as properly as harm prevention. Resistance bands can produce comparable energy
features to that of traditional strength training and can help
improve performance within the fitness center and performance in everyday life.
The barbell can construct energy and muscle, but if one side is
weaker than the opposite, it could be limiting the amount
of weight you are in a place to lift.
Secondarily, the bent-over row engages the biceps, forearms, erectors,
glutes, core, and hamstrings. The bent-over row is an exceptional free-weight train that works quite a
few muscles, most notably the middle and decrease back muscular tissues.
It requires very minimal gear and could be very conducive
to progressive overload. In the video under, Thoughts Pump’s head trainer demonstrates how to do T-bar rows the right method.
This ought to engage the muscular tissues of the again whereas simultaneously bending the elbows parallel
to the ribs, the bands forming a straight line from anchor point
to the chest or shoulders.
If you don’t have access to a T-bar platform, a good hack is to safe
the bar into the nook of a wall. The seated cable row is an effective exercise
for building a lat and mid lure thickness. It may be very onerous on the lumbar spine and
is not an train designed for tall people. It’s also fairly unlikely that residence
‘gymers’ could have a cable machine sitting
around that they’ll do that train on. Incline susceptible dumbbell row,
bent over dumbbell row, and dumbbell seal row are the dumbbell seated
cable row options that made it on to our record. Individuals who’re taller than usual,
such as basketball players, may even discover that the seated cable row places plenty of stress on their lumbar spine.
As a result, they end up having to bend the knees an extreme quantity of, which interferes with the cable
motion in the course of the rowing motion.
Alternate Options just like the chest-supported row scale back the risk of damage as
a outcome of your torso has support through the train. Yet others might not require the same equipment,
making it simpler to perform them at residence and
still get a full back workout. This compound again motion is supposed to be a more explosive
version of a bent-over barbell row, so it’s nice for athletes that can profit from
coaching their fast twitch muscle fibers. Furthermore, you’re
less prone to cheat performing a pendlay row in comparability with the barbell bent-over row as a end result of it’s more challenging
to use momentum to lift the weight. Bent over rows are generally
performed for constructing muscle mass in muscle groups just like the lats, trapezius, rotator cuff muscular tissues, biceps brachii and posterior deltoids.
Nonetheless, they also serve a practical objective as being one of many
heavier pulling actions outdoors of the deadlift.
Verify out our cable row alternatives to help strengthen your higher again muscle
tissue.
One of the benefits of pull-up bars over a rowing machine is that they’re so
much cheaper. At the same time strengthening a giant
again muscle just like the latissimus dorsi may help lots
with burning calories. The latissimus dorsi is
considered one of the major muscular tissues that gets educated when using a resistance coaching rowing machine.
Pull-ups are a great various exercise for targetting this very same muscle.
For most people, a rowing machine is a piece of cardio health equipment that simulates the motion of rowing a ship.
This article also talks about alternatives to the strength coaching rowing machine.
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