Arm tough equipment. Arm Machine Fitness Equipment Guide: Comprehensive Triceps Workout for All Levels

What are the best triceps exercises for beginners, intermediates, and advanced gym-goers. How can you build sleeve-busting arms with proper triceps training. Which equipment is most effective for targeting the triceps muscles.

The Importance of Triceps Training in Your Arms Workout

When it comes to building impressive arms, many people focus solely on biceps exercises. However, the triceps actually make up the majority of muscle mass in your upper arms. To truly achieve sleeve-busting muscles, incorporating regular triceps exercises into your workout routine is essential.

Olu Adepitan, head of fitness at BXR London, emphasizes that well-developed triceps not only enhance aesthetics but also improve athletic performance. Strong triceps are associated with increased punch power and the ability to throw a ball at higher speeds.

Beginner-Friendly Triceps Exercises

For those new to triceps training, starting with exercises that focus on proper form and technique is crucial. Here are some effective beginner-level triceps exercises:

1. Triceps Press-Down

This exercise is an excellent starting point for targeting the triceps:

1. Attach a straight or angled bar to a high pulley cable machine.
2. Grip the bar with palms facing down, hands shoulder-width apart.
3. Keep your upper arms close to your body and perpendicular to the floor.
4. Using your triceps, extend your arms to bring the bar down to your thighs.
5. Pause briefly, then slowly return to the starting position.

Exhale as you push the bar down and inhale as you return to the start position.

2. Triceps Reverse Press-Down

This variation of the press-down targets the triceps from a different angle:

1. Set up a bar attachment on a high pulley cable machine.
2. Face the machine and grip the bar with palms facing up, hands shoulder-width apart.
3. Lower the bar using your lats until your arms are fully extended by your sides.
4. Keeping elbows tucked in, slowly bring the bar up to chest height.
5. Lower the bar back to the starting position while exhaling.

3. Cable Overhead Triceps Extension

This exercise effectively isolates the triceps:

1. Attach a rope to the bottom pulley of a cable machine.
2. Face away from the machine and hold the rope with both hands, palms facing each other.
3. Extend your arms overhead, keeping elbows close to your head.
4. Slowly lower the rope behind your head, keeping upper arms stationary.
5. Pause at the bottom, then return to the starting position by flexing your triceps.

4. Standard Press-Up

While primarily a chest exercise, press-ups also engage the triceps:

1. Start in a plank position with hands under shoulders and body forming a straight line.
2. Lower your chest to the ground over three seconds, keeping elbows close to your body.
3. When your chest is about 5cm from the ground, push back up forcefully.
4. Return to the starting position in one second.

5. Dumbbell Jab

This dynamic exercise combines cardio and triceps engagement:

1. Hold light dumbbells (2-3kg) in front of your chin, palms facing you.
2. Stand with feet squared and knees slightly bent.
3. Throw straight punches at head height, alternating arms.
4. Extend your arm fully, rotate your torso, and end with palm facing the ground.
5. Work for time rather than sets and reps.

Intermediate Triceps Exercises for Continued Growth

As you progress in your triceps training, incorporating more challenging exercises can help stimulate further muscle growth and strength gains. Here are some effective intermediate-level triceps exercises:

1. Triceps Kick-Back

This exercise isolates the triceps and requires more stability:

1. Position yourself on the left side of a bench with your right knee and hand resting on it.
2. Hold a dumbbell in your left hand with a neutral grip.
3. Keep your back straight and upper arm close to your torso, forming a 90-degree angle at the elbow.
4. Extend your arm behind you until it’s fully straight, moving only below the elbow.
5. Pause briefly, then lower the dumbbell back to the starting position.

2. Close-Grip Bench Press

This compound exercise targets both the chest and triceps:

1. Lie on a flat bench with a barbell gripped slightly narrower than shoulder-width.
2. Lower the bar to your lower chest, keeping elbows close to your body.
3. Press the bar back up to full arm extension, focusing on using your triceps.

3. Dips

Dips are an excellent bodyweight exercise for building triceps strength:

1. Use parallel bars or a dip station.
2. Support your body with arms fully extended and elbows slightly bent.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
4. Push yourself back up to the starting position, focusing on engaging your triceps.

Advanced Triceps Exercises for Maximum Muscle Engagement

For experienced gym-goers looking to push their triceps to the limit, these advanced exercises offer intense muscle stimulation:

1. Weighted Dips

Add resistance to standard dips for increased difficulty:

1. Secure a weight plate to a dip belt or hold a dumbbell between your feet.
2. Perform dips as usual, maintaining proper form despite the added weight.

2. Diamond Push-Ups

This variation of the standard push-up places more emphasis on the triceps:

1. Assume a push-up position, but place your hands close together with thumbs and index fingers touching to form a diamond shape.
2. Lower your chest to your hands, keeping elbows close to your body.
3. Push back up to the starting position, focusing on engaging your triceps.

3. Triceps Rope Pushdown with Rotation

This exercise adds a rotational element to the standard pushdown:

1. Attach a rope handle to a high pulley cable machine.
2. Grasp the rope with palms facing each other.
3. Push the rope down while simultaneously rotating your hands outward.
4. At the bottom of the movement, your palms should be facing the floor.
5. Slowly return to the starting position, maintaining control throughout.

Designing an Effective Triceps Workout Routine

To maximize triceps development, it’s important to structure your workouts properly. Here are some tips for creating an effective triceps routine:

• Frequency: Train triceps 2-3 times per week, allowing at least 48 hours between sessions for recovery.
• Exercise selection: Include a mix of compound and isolation exercises.
• Volume: Aim for 3-4 exercises per workout, with 3-4 sets of 8-12 repetitions each.
• Progressive overload: Gradually increase weight or reps over time to continually challenge your muscles.
• Rest periods: Keep rest between sets to 60-90 seconds for optimal muscle growth.

Common Triceps Training Mistakes to Avoid

To ensure safe and effective triceps training, be aware of these common pitfalls:

• Overuse of momentum: Maintain controlled movements to keep tension on the triceps.
• Neglecting full range of motion: Fully extend and contract the triceps for maximum benefit.
• Ignoring proper form: Prioritize technique over weight to prevent injury and ensure optimal muscle engagement.
• Overtraining: Allow adequate rest between workouts to prevent fatigue and potential injury.
• Imbalanced training: Don’t neglect other muscle groups in pursuit of bigger triceps.

Nutrition and Recovery for Optimal Triceps Growth

Proper nutrition and recovery are crucial for supporting triceps development:

• Protein intake: Consume adequate protein (1.6-2.2g per kg of body weight) to support muscle repair and growth.
• Balanced diet: Ensure a well-rounded diet with sufficient carbohydrates and healthy fats for energy and hormone production.
• Hydration: Stay well-hydrated to support muscle function and recovery.
• Sleep: Aim for 7-9 hours of quality sleep per night to promote muscle growth and overall recovery.
• Active recovery: Incorporate light cardio and stretching on rest days to improve blood flow and reduce muscle soreness.

By incorporating these exercises, training principles, and lifestyle factors into your fitness routine, you can effectively target and develop your triceps muscles. Remember to start with exercises appropriate for your fitness level and gradually progress to more challenging movements as you build strength and confidence. With consistent effort and proper technique, you’ll be well on your way to achieving impressive, well-defined arms.

The Best Triceps Exercises For All Levels Of Gym-Goer

Any arms workout that doesn’t spend at least as much time focusing on the triceps as the biceps is an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.”

Below, Adepitan as well as Annabelle Breakenridge, head trainer at F45 Peckham Rye, Carl Martin, personal training manager at Equinox, and our good selves, guide you through a selection of beginner, intermediate and advanced triceps exercises, so all gym-goers – however experienced – should find some inspiration for their next arms session.

Beginner Triceps Exercises

Triceps press-down

“Attach a straight or angled bar to a high pulley,” says Adepitan, “and hold it with your palms facing down (overhand grip) and your hands shoulder-width apart. Standing upright with your torso straight, bring your upper arms close to your body and perpendicular to the floor. Your forearms should be pointing up towards the pulley.

“Using your triceps to move your forearms, bring the bar down until it touches the front of your thighs with your arms fully extended and perpendicular to the floor. Your upper arms should remain stationary next to your torso. After holding for one second at the contracted position, bring the bar slowly back up to the starting point. Exhale as you bring the bar down and breathe in as you return to the start position.”

Triceps reverse press-down

“Start by setting a bar attachment (straight or EZ-bar) on a high pulley of the cable machine,” says Adepitan. “Facing the bar attachment with feet shoulder-width apart, grab it with palms facing up (supinated grip) and hands shoulder-width apart. Lower the bar by using your lats until your arms are fully extended by your sides with elbows tucked in.

“Moving your forearms but keeping your elbows and upper arms stationary by your sides, slowly bring the bar attachment up, inhaling as you go, until it is at chest height. Lower the cable bar back to the starting position while exhaling and contracting the triceps.”

Cable overhead triceps extension

“Attach a rope to the bottom pulley of the cable machine,” says Adepitan. “Face away from the pulley and, holding the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.

“Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Breathe out as you return to the starting position by flexing your triceps. ”

Press-up

The diamond press-up variation may put more focus on the triceps, but when you’re starting out it’s a good idea to split the work between your chest and triceps so you can complete the optimal number of reps with good form.

Start on all fours, supporting yourself on your toes and palms with your arms extended and hands under your shoulders. Your body should form a straight line between your shoulders, hips and heels. Take approximately three seconds to lower your chest to the ground, keeping your elbows tight to your sides. Once your chest is roughly 5cm off the ground, press back up with force, taking one second to return to the top position.

Dumbbell jab

Grab two light dumbbells, no heavier than 2kg or 3kg each. Stand with your feet squared and knees slightly bent. Hold the dumbbells in front of your chin with your palms facing you and throw a straight punch at head height – standing in front of a mirror can help you keep to the right height throughout. The punch should end with your arm fully extended, your torso rotated to extend your reach and your palm facing the ground. Alternate arms with each punch, working at speed. Work to time rather than sets and reps.

Intermediate Triceps Exercises

Triceps kick-back

“Position yourself on the left side of the bench with your right knee and right hand resting on it,” says Adepitan. “Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90° angle with your upper arm and forearm.

“Moving only below the elbow, raise the dumbbell behind you until your arm is fully extended. Pause, and then lower the dumbbell back to the starting position. Repeat this movement for the desired number of reps and then switch to your right arm.”

Dumbbell overhead triceps extension

Using dumbbells rather than the cable machine works each arm individually, helping to even out any strength imbalances in your triceps. The move is done in the same way as with a cable machine. Start holding both dumbbells above your head with your arms extended.

“With your elbows tucked in close to your ears, hinge at the elbow to move the dumbbells behind your head and then extend back fully to the top,” says Breakenridge.

Cable unilateral triceps extension

“Stand directly in front of the weight stack in a staggered stance,” says Adepitan. “With your right hand, grasp a single handle attached to the high pulley using an underhand grip so your palm faces up. Pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90°).

“Contract your triceps and breathe out as you move your forearm to bring the attachment down to your side until your arm is straight. Squeeze your triceps and hold for a second in this contracted position. Slowly return the handle to the starting position. Complete all reps, then switch arms. ”

Bench dip

“Place two flat benches parallel to one another, around 1-1.5m apart (adjust the width to suit your height),” says Adepitan. “Place your hands on the edge of the bench, around shoulder-width apart, and put your heels on the edge of the other bench.

“Keeping your body close to the bench, slowly lower in a dip until your elbows are at the same height as your shoulders. Slowly push back up, squeezing through the triceps. Do not lock out your elbows at the top of the exercise.”

Floor press

If you’ve spotted someone doing this in the gym you probably assumed the queue for the bench press got out of hand, but there are more benefits to the floor press than simply avoiding a wait. By pressing from the floor you place less strain on your shoulders, and because your arms hit the floor after each rep you momentarily relieve your muscles of the load, which makes initiating every rep more of a challenge.

Lie on the floor holding a barbell above your chest with your arms extended. Slowly lower it to your chest until your upper arms touch the ground, then press it above you.

Single-arm floor press

Working one arm at a time when pressing will help to isolate the triceps and chest muscles, and also allows you to find out if you have any strength imbalances that you might need to work on. Lie on the floor holding a weight (you can use a dumbbell or kettlebell) with your upper arm at right angles to your torso and your forearm pointing straight up, then press it straight above you until your arm is extended. Bring the weight back slowly until your upper arm touches the floor again.

Landmine press

This is another pressing exercise that’s less stressful for your shoulders than the bench or overhead press. The landmine press hits your triceps hard, along with your chest and shoulders, and can be performed using a dedicated landmine holder for the bar or simply by wedging one end of the bar into a corner (if your gym won’t mind scuff marks on the wall).

You can do the lift one- or two-handed. With the former, adopt a split stance with one foot in front of the other and begin holding the weight by your shoulder. When using two hands, stand with your feet shoulder-width apart and press the bar from the middle of your chest.

Bench press

While the close-grip bench press (below) shifts the focus to your triceps, the standard move still requires your arms to put in a shift. Lie on a weight bench, holding a barbell with your hands slightly wider than shoulder-width apart and arms extended. Lower the bar towards your chest until the barbell reaches your chest, taking three seconds to complete this phase, then push up for a count of one second.

Renegade row

This is a great compound exercise that works most of your upper-body muscles as well as your core. It’s not entirely focused on blasting the triceps, then, but you can be sure the backs of your arms get a good workout from a set of renegade rows.

Grab a set of dumbbells – ideally you’ll have a pair that are hexagonal, because that makes for a more stable base during the exercise – and adopt a high plank position. Brace your body and make sure that you maintain your body position as you raise one arm, rowing the dumbbell up until your upper arm is slightly higher than your torso, supporting yourself on the other arm. Then lower the weight back down.

To make the move a little easier you can perform renegade rows while on your knees, and if you want to hit your triceps harder with the exercise then add a press-up between rows. You can also make the move tougher by using kettlebells, because they provide a less stable base than dumbbells which means your core has to work harder to maintain the press-up position while you row.

Advanced Triceps Exercises

Roman chair dip

“Position yourself on the Roman chair (find a gym staff member to help you if you’ve not used one before),” says Adepitan. “Bend your knees, slowly lower yourself, then press back up. Make sure to look up, keep your body straight and keep your elbows next to your body so they bend back behind you, rather than out to the sides. ”

Close-grip bench 

“Lie with your back on a flat bench,” says Adepitan. “With hands around shoulder-width apart, lift the barbell from the rack and hold it straight over you with your arms locked.

“Lower the bar slowly until the bar touches the middle of your chest, inhaling as you go. Make sure that, as opposed to a regular bench press, you keep the elbows close to your torso at all times in order to maximise the involvement of your triceps. Pause for a second, then press the bar back to the starting position using your triceps muscles, exhaling as you go. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.”

Diamond press-up

“This is similar to the standard press-up, but you bring your hands together and form a diamond shape with your index fingers and thumbs, which puts more emphasis on the triceps as you perform the exercise,” says Breakenridge.

Make sure you keep your elbows close to your sides as you drop down and push back up – this will ensure you are hitting your triceps as hard as possible.

Barbell/EZ-bar French press

“The French press is an important exercise for the long head of the triceps,” says Martin, “but if done incorrectly it can place a huge amount of stress on the elbow joint.

“Set a bench on a high incline (90° or a notch shy of). Hold the bar overhead with a narrow grip and your elbows facing forwards. Bend at the elbows, then allow the weight of the bar to pull your arms back until your forearms are next to your head. Then drag your elbows forwards while pressing the bar back up to the start position. Use a controlled motion throughout and make sure your elbows don’t flare during the movement. To help keep tension in the muscles, don’t fully lock the elbows at the top.”

Lying dumbbell triceps extension

“Many gym-goers place an undue amount of stress on their elbow joints,” says Martin, “so if you’re going to do triceps extensions of any kind where you flex the elbow, dumbbells are preferable because they allow a greater range of movement. Lying on a flat bench, press two dumbbells above your head with your elbows facing forwards. Lower the dumbbells towards your shoulders by flexing at the elbow. Once there, return to the start by contracting your triceps and extending your elbows until the dumbbells are back overhead. Don’t fully lock the elbows at the top so that you maintain tension in the muscles.”

L-sit

This classic core-buster is also tough on the arms – you may well find you can’t get airborne for the L-sit if your abs are willing but your triceps are weak. Sit with your legs outstretched in front of you and your palms pressed into the floor by your sides. Maintaining that seated position, push yourself off the floor and hold for as long as you can.

Skullcrusher

Hold a weight above your head, then bring it closer to your head. Yep, we’ll file this one under “advanced”. As simple as it sounds, it’s not for beginners.

Lie on your back on a flat bench holding two dumbbells with your arms extended straight up and palms facing. For (hopefully) obvious reasons, choose a light weight while you familiarise yourself with the form and demands of the move.

Keeping your upper arms stationary throughout, bend at your elbows to slowly lower the weights under control towards your forehead, then use your triceps to raise the dumbbells back to the start. You can use an EZ-bar or a barbell, but there’s a greater chance of losing control with these, so only consider them once you’ve truly mastered the dumbbell version.

Clap press-up

This variation is a great way to build explosive power in your triceps. If you love to prove the haters wrong, the sound of the solitary slow hand-clap you’re giving yourself may spur you on to go the extra mile.

Start in the standard top press-up position with your core braced. Lower your chest towards the ground, then push up explosively. As your body comes up, bring your hands off the ground and clap them together, then place them down again before your face hits the floor.

Rings dip

If you think dips on parallel bars are tough, try doing them using unstable gym rings. As well as taxing your triceps, this move promotes all-over core strength as you try to hold your body steady while you dip and press back up. Start with your arms by your sides and locked out, supporting your body on the rings with your legs stretched out below you, then lower until your upper arms are parallel to the floor. Then press back up.

TuffStuff Fitness International | Strength Equipment

VICE PRESIDENT OF GLOBAL SALES

Pete Asistin, our Vice President of Global Sales, has over 46 years of experience in the fitness industry.  Having established two fitness companies, and served in numerous roles at CalGym and TuffStuff Fitness International over a 33-year period, Pete has played an integral role in the company’s growth in both consumer and commercial markets.

In 1972 Pete started his career in the fitness industry as Financial Controller for Marcy Gym Equipment Company in Glendale, CA.   It didn’t take long for Pete’s personable character to become recognized, and management persuaded him to switch from a “bean counter” to sales, and he’s never looked back.  In 1979, Pete Asistin used his industry knowledge and relationships to set up one of the first specialty fitness stores, Califitness Products Network, in Los Angeles, CA.  At the time there were only a handful of these specialty fitness retail stores in the Los Angeles/Orange County area.  Using his store as a base of operations, Pete also conducted outside commercial, as well as retail sales, to widen his market reach.

In 1982, Sherman Grider, the President & CEO of California Gym Equipment Company (“CalGym”), hired Pete Asistin shortly after purchasing CalGym from his parents who founded the company.  During this time CalGym was about to unleash its secret weapon, the MASTERLINE 500, the first free-standing home gym, and Pete’s responsibility was to help market and distribute the new product. By the mid-1980’s, the company established itself as a pioneer and the premier manufacturer of home gyms.  Not too long afterwards, Sherman Grider then sold CalGym to a Texas company.

In 1990, Pete Asistin founded Califitness Product Corporation to design and manufacture custom home gyms for celebrities.  In collaboration with Mark Harigian, a highly-regarded Hollywood celebrity trainer,  some of their clients included Cindy Crawford, Nancy Sinatra, Bob Saget, Steven Seagal, Tom Hanks and Tom Selleck.

Then in 1993, in a consultant capacity, Pete reunited with Sherman Grider, who had since created a new line of non-selectorized strength equipment, benches and power racks, called Tuff Stuff, under the Task Industries Inc. banner.  Around the same time, Sherman Grider was offered the opportunity to buy back CalGym, which he did, and Pete assisted in the transition.  Sherman coaxed Pete to join the new entity, Task Industries, as the Western Regional Sales Manager, and thus started his second career with the company.

In 2004, Task Industries Inc. rebranded itself as TuffStuff Fitness Equipment, Inc.  In 2005, Pete Asistin was promoted to Vice President of International Sales, and grew TuffStuff’s brand and dealer base globally through strong relationships.  Because of the growing success internationally, the company rebranded again in 2014 to TuffStuff Fitness International Inc.

Today, TuffStuff has dealers and distributors located across Asia, North America, South America, The Middle East, and Europe, with international sales accounting for more than 30 percent of the company’s business, and still growing.

At-Home Upper Body Workouts To Build Muscle (3 Workouts) – Fitbod

You don’t need a gym, or even any equipment, to have a great workout.

While you might think that strength training requires heavy weights to get results, the reality is that just by using the weight of your body you can create enough resistance to build muscle and burn fat. All you need is an effective workout plan.

In this article, I’ll provide three upper body workouts to build muscle that you can do at home, with or without dumbbells.  After each of the workouts, you can download them to the Fitbod app (for free), where you can get step-by-step exercise demos and track your progress over time.

Rules To Follow When Doing At-Home Workouts

An effective at-home workout plan requires well thought out movements and technique to ensure you are getting the most out of your efforts.

Some rules to keep in mind when doing at-home workouts are:

1. FOCUS ON COMPOUND MOVEMENTS

Compound movements are exercises that work multiple muscle groups at the same time.

For example, a pushup is a compound exercise that works the chest, shoulders, arms and core. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a front squat to push press combo).

Compound movements recruit more muscle than isolation movements which gives more stimulus for muscle growth.

Related Article: How Many Exercises Make An Effective Arm Workout?

2. FOCUS ON PUSHING AT LEAST ONE SET TO FATIGUE

In order to build muscle mass, you must fatigue the muscle. This is because muscle growth happens after the muscle breaks down, which happens as a result of muscular failure during a set.

Learn more about whether you can do bodyweight exercises every day.

3. FOCUS ON KEEPING REST PERIODS SHORT

For example, on the first set of an exercise, you’d perform your maximum number of repetitions until you reach fatigue. Say for example, 20 reps. Normally you’d wait 60-90 seconds to rest and then perform another 15-20 on set 2.  With shoulder rest periods of 10-30 seconds between sets you make sure that you fatigue within a low rep range of about 6-10.

Related: How Many Chest Exercises Should You Do Per Workout?

4. FOCUS ON PROGRESSIVE OVERLOAD

The best way to progressively overload your muscles to ensure growth is to add load by way of weight or resistance. However, if you are limited with the amount of equipment you have to achieve this, you must consider other methods of overloading.

You can achieve this by:

Related: Burn 500 Calories Working Out At Home

Workout #1: Chest Focused Workout At Home

CHEST WORKOUT: BODYWEIGHT VERSION

Start with your elbows fully extended and your hands placed on the floor just outside shoulder-width apart and the balls of your feet elevated onto a bench or box. With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows at a 45-degree angle to your torso.  Return to the starting position after your chest reaches just above the floor.

Start with your elbows fully extended and your hands placed on the floor just outside shoulder-width apart.  Brace your core by breathing into your stomach and flexing the abdominal muscles to create a straight and rigid posture from your heels to your shoulders. With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows at a 45 degree angle to your torso.  Return to the starting position after your chest reaches the floor.

Start with your elbows fully extended and your hands placed on the floor about 1 inch apart.  Brace your core by breathing into your stomach and flexing the abdominal muscles to create a straight and rigid posture from your heels to your shoulders. With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows at a 45 degree angle to your torso.  Return to the starting position after your chest reaches the floor.

Related Article: The At-Home Push-Up Workout To Build Chest & Arms

Use two chairs or two countertops to support your body weight with both hands. Lower your body by bending your arms while leaning forward. Dip down until your shoulders are below your elbows. Lift your body up by straightening your arms. Lock your elbows at the top.

Stand with your feet shoulder-width apart. Place your hands on the floor directly in front of, and just inside your feet. Jump your feet back to softly land on the balls of your feet and lower your chest to the ground. Jump your feet back up so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.

CHEST WORKOUT: DUMBBELL VERSION

Lay on the floor with a dumbbell in either hand (option to do one arm at a time), upper arm on the ground with elbows at a 90 degree angle, palms facing forward. Press both hands up, keeping your knuckles facing the ceiling, until you reach full extension of the elbow.

Lie with your head and shoulders supported by a bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.

Start in an upper plank position with your feet elevated using a chair, table or box and place your hands just outside of shoulder width. Keep your core tight and shoulders retracted, lowering your torso to the floor before pushing up. Perform 8 pushups in this position.

Then move your feet off of the support and perform regular pushups, with hands just outside of shoulder width. Perform 10 regular pushups.

Then elevate your hands using a chair, table or box and place your hands just outside of shoulder width to perform an incline pushup by lowering your torso to the edge of the chair, table or box before pushing up. Perform as many pushups in this position as you can until failure.

Related Article: Should You Train Chest And Triceps Together?

Lie on your back on a bench (or on the floor) and hold your dumbbells with your palms facing in resting the dumbbells on your chest. Press the dumbbells together and extend your arms keeping the dumbbells over top of your chest. Continue pressing the dumbbells together and return to the starting position.

Related Article: How to Start Strength Training With Dumbbells Only

Workout #2: Back-Focused Workout At-Home

BACK WORKOUT: BODYWEIGHT VERSION

Lie on your stomach with your arms outstretched overhead and your legs fully extended. Brace your core by breathing into your abdomen and flexing your abdominal muscles. Hyperextend your hips by flexing your glutes allowing your legs to lift a few inches off the ground while simultaneously flexing your shoulders to raise your arms to the same height. Keep your ears between your biceps while in this extended position before lowering your legs and arms back to the starting position.

Start on all fours, with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Lift one arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips squared to the ground. Hold for 2 seconds then return your hands and knees to the starting position. Repeat on the other side and continue to alternate.

Begin in push-up position with your feet together and toes on the floor and your hands placed slightly wider than shoulder-width apart. With your back flat, slowly lower your body toward the floor and push back up to the starting position and rotate your body 90-degrees from the floor, fully extending both arms, one in the air and one on the floor. Reverse the movement of rotation to return to the starting position and repeat, alternating arms.

Related Article: The Best Bulking Chest Workouts: 7 Must-Do Exercises

Hook your ankles under a couch, chair or have someone anchor them to the ground with both hands. Starting from a kneeling position, slowly lower your torso to the floor, catching your weight with your hands once you can no longer control the descent. Push yourself back up with your hands and squeeze your glutes to return yourself to the starting position.

BACK WORKOUT: DUMBBELL VERSION

Stand upright holding a pair of dumbbells next to your hips.  Push your hips backward keeping your knees bent to angle your torso to a 45 degree angle with the floor and maintain this position throughout the exercise. Position your extended arms so that the dumbbells are underneath your shoulders and palms are facing backwards. Pull your elbows up and out to the side until your upper arm is parallel with the floor and your elbow is at a 90 degree angle. Slowly lower the dumbbells back to starting position counting to 4.

Stand upright holding a pair of dumbbells next to your hips.  Push your hips backward keeping your knees bent to angle your toso to a 45 degree angle with the floor and maintain this position throughout the exercise. Position your extended arms so that the dumbbells are underneath your shoulders and palms are facing each other in a neutral grip. Pull your elbows up past your sides squeezing shoulder blades together at the top.

Related Article: The Best Bulking Arm Workouts: 13 Must-Do Exercises

In a plank position, position a pair of dumbbells underneath your shoulders with your arms extended and palms facing each other. Feet at shoulder width apart. Place your weight into your left hand to bend your right elbow past your side until the right dumbbell reaches the side of your torso. Return the dumbbell to the starting position and repeat with the opposite side.

Holding dumbbells in each hand, flex your knees and hinge at your hips to 90 degrees to position the dumbbells directly underneath your shoulders at knee height with your palms facing each other. Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with emphasis on tightening between your shoulder blades once the dumbbells reach shoulder height. Control the dumbbells as you return to the starting position.

Related Article: The 9 Best Side Delt Exercises To Grow Your Shoulders

Hold the dumbbells directly at your side and brace your core to maintain a neutral spine. Walk forward and take small strides while keeping your torso neutral. Keep the dumbbells off of your body as much as possible.

Hold the dumbbells at your side with straight arms, palms facing in. Keeping your arms extended, glide your shoulders up to your ears keeping your shoulders back and neck straight. Lower your shoulders to the starting position and repeat.

Workout #3: Arm-Focused Workout At-Home

ARM WORKOUT: BODYWEIGHT VERSION

Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. Starting with elbows fully extended, lower slowly as far as you can, then press back up until your arms are straight.

Get into a push-up position and place your hands slightly wider than shoulder-width apart. Your body should form a straight line from the feet to your head. Bring one knee toward the opposite elbow. Return to the starting position to repeat on the other side.

Start with your elbows fully extended and your hands placed on the floor directly under your armpit. Brace your core by breathing into your stomach and flexing the abdominal muscles to create a straight and rigid posture from your heels to your shoulders. With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows tight to your lats. Return to the starting position after your chest reaches the floor.

Stand upright facing a wall. Extend your arms and place your hands just outside of shoulder width apart a foot away from the wall and kick your legs up catching yourself by placing your feet against the wall. Lower your head to the ground by bending your elbows and push your bodyweight back up.

Stand with both feet on a resistance band holding the loops next to your sides with palms facing forward. Curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back to the start position counting to 4.

Start in a plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heels. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Perform plank jacks for 10–20 seconds to start. You can work up to 60 seconds or jump at a faster speed to make the move more challenging.

ARM WORKOUT: DUMBBELL VERSION

Sit on a bench or perform standing, with your back straight holding a pair of dumbbells just outside shoulder-width apart, palms facing forward and elbows flexed to your sides. Begin to extend your arms overhead by pressing through your palms while keeping your wrist and forearms vertical to the ground.  The dumbbells should be in line with your ears at full arm extension before descending them back to the starting position.

Hold a dumbbell in each hand and extend the arms resting the dumbbells in front of your hips, palms facing in. Keep the dumbbells next to your body and travel vertically from the floor as you flex your elbows up towards the ceiling. Once the dumbbells have reached chest height, lower them back to the starting position.

Stand in an upright posture grabbing a pair of dumbbells with your palms facing forward just below waist height.  Flex your elbows to raise one of the dumbbells upward. Your elbow should remain at your sides as you flex the dumbbell up to shoulder height while maintaining a neutral spine. Lower the dumbbell back to the starting position and initiate the movement with the alternate arm.

Stand in an upright position and hold a pair of dumbbells nett to your hips with your palms facing in. Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height. Control the dumbbells as you return to the starting position.

Grab a dumbbell in each hand positioned to the outside of your hips with palms facing in. Slightly bend your knees and hinge at your hips to angle your torso 45 degrees from the floor. Pull your elbow up to the side of your torso with your forearm vertical to the ground.  Keep your elbow against your side as your extend your arm behind you. Once you reach full extension, lower the dumbbell back to the starting position and repeat with the opposite side.

Related Article: The Best Bulking Back Workouts: 8 Must-Do Exercises

Building Muscle With Bodyweight Workouts

In order to build muscle, we need to apply stress to our muscles through progressive resistance. For example, making sure that each week you progress the total volume of weight lifted or resistance used by way of more reps, sets or load.

With bodyweight workouts, you are limited with what you have available for adding load, and simply repeating the same exercise plan week after week will only get you so far. Therefore, you need to make sure you are using other methods of progression, which can be challenging.

Studies show that bodyweight training does not increase absolute strength, specifically in the same way that weight training does.  Absolute strength means the ability of an individual to move a certain external load (for example, a barbell or dumbbell).

However, bodyweight training is shown to develop relative strength as opposed to absolute strength. Relative strength means the ability of an individual to move a load that is defined as a percentage of their bodyweight. This is because bodyweight training exercises use bodyweight as the resistance, as opposed to adding an external load.

Bodyweight training not only progresses relative strength, but it can also significantly improve core and joint stability as it relates to the individual’s bodyweight.

What does this mean for muscle growth?

For someone who is new to strength training, they will be able to build muscle through bodyweight training. However, once they’ve exhausted their progressions of overall volume (reps and sets), resistance and time under tension, there is no longer sufficient stimulus for muscle growth.

This is not to say that there aren’t still many benefits to bodyweight training for anyone regardless of training age.

Maintain Muscle Mass

Bodyweight workouts can be beneficial in helping maintain muscle mass during a period of time when you can’t go to the gym. Bodyweight workouts can provide a continuous stimulus for your muscles to maintain their mass while you recover from an injury, go on vacation or during a gym closure.

Joint and Core Stability

As we mentioned earlier, bodyweight training as a means of improving relative strength does so in such a way that incorporates a lot more joint and core stabilization.

The compound movements that are typically incorporated into bodyweight training regimens require a significant amount of stability in order to reach failure or almost failure maintaining good form.

For example, if someone who is used to bench pressing 200+lbs was challenged to complete a high rep set of pushups using good form, they would need to use a lot more core and shoulder stability than they are likely used to.

Rehab and Injury Prevention

Strength training with weights commonly leads to injuries that are in part due to muscular weakness, imbalance or lack of stability.

This is where bodyweight training can come into play and compliment a weight training program as either a means of prevention or rehabilitation because of the increased emphasis on core engagement, balance and targeting specific muscle groups.

For example, the glute med is an important muscle involved in the squat and deadlift, and if it is weak or if there is an imbalance or compensation, this can cause knee, hip or lower back pain. Research shows that implementing bodyweight exercises that specifically target the glute med can help rehabilitation efforts and injury prevention in those who lift heavy weights.

Final Thoughts

While bodyweight training or at-home workouts with light dumbbells cannot provide the same stimulus for muscle growth that lifting heavy weights can, it can still be a very effective method of training for beginners, people who are injured, weight lifters who want to be proactive in preventing injury and to maintain muscle mass when you can’t get to the gym.

However, to be effective, an at-home workout plan requires well thought out movements and technique to ensure you are getting the most out of your efforts. Make sure you’re finding ways to progressively overload the resistance, shorten rest periods, increase time under tension and integrate compound movements.

About The Author

Maggie Morgan is a level 1 PN certified nutritionist who specializes in sport, exercise and performance nutrition, a strength training coach, and an elite level athlete. Maggie has competed in bodybuilding, and is an international-level powerlifter. Currently undertaking her Masters in Counselling Psychology, Maggie is not only able to lead others in strength and aesthetics through her personal experiences and scientific nutritional foundations but additionally by addressing the psychological and behavioral implications of exercise and nutrition. Through her writing and work with clients, Maggie works to provide information that’s responsible, rational and backed up by research, science, and fact within the health and fitness industry.

5 Ridiculously Tough Home Workouts for Bodyweight Warriors

Your living room makes a convenient gym. There are no membership fees. There’s not a talkative sweaty dude or ripped body-shaming wannabe trainer. There’s just you, maybe the kids, maybe some clutter, and just enough floor space. But is a workout at home one that can get you in ripped-and-ready-for-the-world-without-a-shirt shape? Without question. Home workouts become real sweat sessions when you turn off the television, crank some motivational tunes, and give it your all. Here are 5 hardcore workouts that require the willpower and fortitude — but no equipment and minimal space. 

Workout #1: Simply Squats and Pushups

This workout has two moves, and seems too simple to be sweat-inducing. To that we say, go ahead, give it a whirl. 

Here it is: Do 21 squats, then immediately do 21 pushups. Rest and repeat with 15 reps each, then 9 reps each. You get two minutes of rest in between sets. That’s it. There’s one caveat for this workout: Your pushup and squat form need to be perfect throughout. That means on the squat you stand with feet shoulder-width apart, bend knees and sink down and back like you are about to sit in a chair, aiming to get quads parallel to the floor. In the pushup, you keep a perfect plank in-between the pushups and bring your chest smoothly to the floor and back up without breaking the plank. Sound easy? Sure. Good luck.

Workout #2: 4 Moves, All Out

This workout hits it all in an easy-to-remember 4-move sequence where you give each move your all, rest one minute, move on to the next, and then, you’re finished. Make that a laying-on-the-floor-in-fetal-position type of done.

Push-Ups: Maintaining form, do as many as you can, as fast as you can, for 20 seconds. Rest for 10 seconds. Go again for 20 seconds. Complete 8 sets of 20 seconds hard/10 seconds rest. 

Twist Jumps: Stand with your feet slightly wider than shoulder-width apart and drop into a squat, twisting your torso and arms far to the right as you do. Release arms and torso back to the left as you jump in the air and do a half-rotation to the left. Drop, twist right, jump left again. Do 20 seconds of twist jumping right to left. Rest for 10. Do the next 20 seconds of twist jumps in the opposite direction. Switch sides two more times for 8 sets total.

Reverse Pulses: Start sitting on the floor, legs in front of you, knees bent, feet tucked under a heavy chair for support. Pull your gut toward your belly button and lean back about 45 degrees. Stretching your arms in front of you, begin to pulse up and down as fast as you can, aiming to lean a little further back with each pulse while keeping your abs contracted. Go for 20 seconds. Rest for 10. Do 8 sets.

Mountain Climbers: Get down on the floor in an extended push-ups position, engaging your core and holding your upper body still while you raise one knee to your chest. Then jump it back in place while raising the other. Alternate legs and “jog” your knees to your chest as fast as possible for 20 seconds. Rest for 10 seconds. Do 8 sets.

Workout #3: Climbing Burpees

Here’s another simple two-move workout that will absolutely crush you. The idea here is to do as many of this combination as you can in five minutes, rest one minute, and repeat. 

Here it is: Start in a pushups position. Jump your feet towards your hands, then jump your whole body vertically in the air and back into a crouch. Jump feet back into an extended pushups position. From this position, hike one knee high toward your chest, keeping your hands planted on the floor. Jump it back to the start position, hiking your other knee up at the same time. Continue this alternating pattern of moves for five minutes. Rest one. And repeat. Try to do this three times. Then four. When you can do this five times, well, let’s just say you’re in pretty damn good shape.

Workout #4 The Full Living Room Routine

This 11-part routine is for those days when you’ve got some time to spare and want to mix it up. This is all based on time, so maybe have a smart speaker handy. By the time you’re nearing the end, you might not be able to catch your breath enough to tell Alexa set the timer. That’s a sign it’s working.

Lunges: Warm your body up with lunges — front knee over toe, back leg slightly bent without letting your knee touch the floor, then push back up to standing and repeat with opposite leg. Two minutes total.

Squats: Stand, bend knees, drop seat, resume standing. Repeat. Two minutes.

Jumping Jacks: Get that heart rate up. Two minutes.

Triceps Dips: Find a chair or couch and sit, placing your hands on the edge of the seat. Slide your butt forward until it is off the seat, your weight supported by your arms. Bend and straighten elbows. Three sets of 10 dips.

Wall Sit: Place your back flat against a wall, feet about two feet in front of you. Bend your knees until your quads are parallel to the floor. Stay there for 90 seconds.

Side Plank: Lie on your side, propped up on one elbow and push through your feet to raise your hips off the floor, creating a straight line from your shoulder to your feet. Hold 60 seconds. Switch sides.

Mountain Climbers: Get down in the extended push-ups position, bend one knee to your chest, then straighten it back as you hike the other one up. Continue “jogging” in this fashion for one minute. Rest a minute; do one minute more.

Sit-Ups: Quick on the up, then slowly roll back down. Give us what you’ve got for two minutes.

Calf Raises: Sit in the chair, feet flat on the floor. Lean forward and press down on your quads with your hands. As you do this, rise up onto the balls of your feet. Lower back down. One minute.

Side Push-Ups: Straighten one arm out to the side so that your hand just touches the wall. Keeping your body in a straight line, bend your elbow and lean into the wall. Push away and back to standing. Do one minute on this side, then find the wall on the opposite side of the room and repeat on the other.

Modified Burpees: Start in an extended push-ups position, do a super-fast push-up, then jump your feet towards your hands and stand up tall, feet shoulder-width apart. From here, let your arms drift in front of you while you slowly bend into an easy squat. Hold five counts. Lean forward, drop your hands to the floor, and jump your legs back into a push-ups-ready position. Go again. Two minutes.

Workout #5: The Murph 

This classic Crossfit workout pushes the boundaries of living room workout (not to mention fitness sanity). It’s more of a challenge than a workout. It forces you to run outside. It requires a pull-up bar. But if you’re looking to take your workouts to the next level — to get serious about your fitness in a way you haven’t done since high school football — this is your way in. We suggest trying this out at home and timing yourself for the first few times (spaced out by a month or three; yeah, you’ll need that much recovery) and then working your way up to a public display of the challenge, heading to a CrossFit gym on Memorial Day weekend for The Murph Challenge, where a bunch of loons go head-to-head with this challenge in honor of LT. Michael P. Murphy, the workout’s worthy namesake.

For time:

• Run 1 mile
• Do 100 Pull-Ups
• Do 200 Push-Ups
• Do 300 Air Squats
• Run 1 mile

Note: You don’t have to do this in order. In fact, we suggest that, especially for beginners, you divide it into blocks of, say: 5 pullups, 10 push-ups, and 15 air squats. Be sure to keep a tally on a chalkboard or paper. You will lose track.

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8 Arm and Shoulder Workouts To Strengthen Upper Body

The “HIIT” in HIIT workout is an acronym for “High-Intensity Interval Training.” It is an interval program that alternates a high-intensity exercise, which is done for a short amount of time with a less intense recovery period done until exhaustion.

This type of workout is not for the faint at heart. HIIT workouts should be approached with caution. If you are beginning your fitness journey, this workout may not be out of the question as it can be adjusted for any “body” type. Once you are familiar with the format, it is one of the best styles to add to your weekly routine.

Benefits of HIIT

Adding HIIT workouts at home to your routine offers many benefits. It is the best way to boost your metabolism, lose unwanted pounds, build strength, save time, and help you notice steady progress in your fitness journey.

Adding a 10 to 20-minute bodyweight HIIT workout to your week is beneficial when at home or when traveling and you are short on time. Activities should be adaptable to your fitness level, daily needs, and current life situations to see fast results and avoid wasting time.

What to Expect While Performing a HIIT Workout

Any exercise program will elevate your heart rate, so if you have been out of the game for a bit, always consult with your doctor before undergoing any fitness program. It is also advisable to start small and build up your endurance.

If you are just starting, your rest period may be a bit longer initially, but with consistency, you will become more fit, allowing you to handle shorter rest periods and more intervals at a higher intensity. Expect to give maximal effort for the first few intervals.

Remember that this is your fitness journey, and everyone’s experience will be different. The most important thing is to meet yourself where you are and be consistent, so you can begin to notice your results.

Let’s get started.

30-Minute HIIT Workout

Here is a quick 30-minute HIIT workout you can do anytime, anywhere. Go at an appropriate pace for your fitness level so you can maintain good form throughout the routine, and always begin and end with a stretch.

I like to follow the RPE scale or Rate of Perceived Exertion to gauge my intensity. If you do not own a heart-rate monitor, this scale will allow you to identify when you need to decrease or increase the intensity. (See chart below.)

On a scale of 1 to 10, how are you feeling? 1 equals very light effort with a regular breathing pattern, and 10 means an all-out max effort where you are unable to carry a conversation. Throughout the video, I will provide tips and modifications to help you adjust your levels accordingly.

For this HIIT workout at home, there will be one circuit of five exercises with three rounds each, 35 seconds of work, and 10 seconds of rest. Allow for a 30-second to 1-minute recovery after each round.

Always begin each session with a dynamic warm-up to prep the body for more intense moves. Once you have mastered the technique for each exercise, challenge your body by adding another set and increasing your speed.

Let’s dive right in:

5-Minute Dynamic Warm-Up

Decrease muscle tension and increase your flexibility and mobility around the joints with this 5-minute dynamic warm-up.

(1 x 10 repetitions for each move)

1. Jumping Jacks

Stand with your feet together and place your arms by your side. At the same time, jump the feet apart and raise your arms overhead. Jump your feet back together and bring your arms back down. Repeat until the desired reps are met.

Modification: Lose the jump and step side to side.

2. Hamstring Crossovers

Begin at the end of your mat. Cross your right leg over your left and bow or fold forward from the hip crease, reaching toward your toes. Repeat on the other side, walking to the right. Come back up and repeat five times while walking left.

3. Walking Quadriceps

Stand at the back of your mat facing forward. Bend your right knee and grab the top of your right foot, pulling your heel to your glutes. Push your hips forward so you feel the stretch in the front of the thigh. Alternate with the left foot and complete five per side.

4. Walkouts With Low Lunge Hip Stretch

Stand at the back of your mat. Inhale as you sweep your arms up overhead. Then, exhale and fold forward towards your toes. Walkout to a high plank. Take your right foot and bring it up to the outside of the right pinky toe. Keep the left hand on the ground and reach the right arm straight up the sky. Twist. Bring the right arm down and come back to plank. Switch to the left side. Come back to plank and walk the hands back to the feet. Come back up to standing and repeat.

5. Cat-Cow

Come down to hands and knees. Inhale, lift your gaze, and drop the belly to the mat, coming to a slightly arched back. Exhale, tuck the chin, pull the belly in, round the spine, and repeat five times.

6. T-Spine

Stay on your hands and knees. Place your right hand behind your head. Twist the body, reaching the right elbow to the left thumb. Repeat 10 times, then switch sides.

7. Bear Crawl to Down Dog

Stay on your hands and knees, and tuck your toes under. Hover your knees about an inch off the ground. Inhale to prepare, then exhale, and straighten your legs and lift your hips to the sky, coming to an inverted “V.” Peddle your feet, bending one knee and then the other to feel the stretch in your calves and hamstrings.

HIIT Exercises

Here are the HIIT workouts you can do at home. Remember to take 30 seconds to one minute of recovery time after each round.

1. Squat With Kick

Begin standing with your feet slightly wider than your hips with toes turned out. Keeping your core engaged and chest proud, begin to engage your glutes and sit the hips back and down as if sitting in a chair. Continue engaging the glutes and legs as you drive through the feet to stand up. Balance on the left leg as you kick the right foot out. Pretend you are knocking down a door. Squat back down and repeat for 35 seconds, then switch sides

Modification: Keep the kick low.

2. High Plank Shoulder Tap to Push-Up

Begin in a High Plank position. Keeping the core tight, and lift the right hand to the left shoulder. Place it back down and repeat on the other side. Alternate three times per side, then add three push-Ups. Repeat this sequence until 35-seconds is up.

Modification: Elevate the floor by performing the exercise on your kitchen counter or a sturdy coffee table.

3. Lateral Lunge to Single-Leg Hop

Begin by stepping the right foot to the right. Keeping the left leg straight, bend into the right knee, and sit the hips back and down. Come back up, step the right foot up, and hop on the left foot driving the right knee to the chest. Repeat for 35 seconds, then switch sides.

Modification: Lose the hop.

4. Side Plank Reach Through

Begin in Side Plank, supporting your body weight on your left elbow and lifting the lower body off the ground. Ensure your shoulders, hips, knees, and ankles are stacked. Take your right arm straight to the sky. Bring your right arm down and reach it underneath the body, coming into a twist. Untwist and bring it back up to the sky. Complete 35 seconds and switch sides.

Modification: Keep the bottom knee down.

5. Single Leg Knee Drive

Support your body weight on your right leg and extend your left leg to the side. Bend into the right knee and raise your arms. At the same time, bend your arms by your side and bring your left knee in towards your chest, then back out straight to the side. Continue with this motion until the 35 sec is complete, then switch sides. Move at a speed that is appropriate for your fitness level.

Just Getting Started?

It is normal to be intimidated by HIIT programs due to their intensity, but do not let that discourage you from trying it out.

If you begin slow and adjust the workout to your own fitness level, you will eventually reap the benefits. Begin by adding a few jog intervals if you are currently walking comfortably for 30 minutes at a steady pace. Walk two minutes, then jog for one alternating a few times until fatigue or for the remainder of the time.

Once you feel ready, decrease the amount of walking. If staying home is more your jam, perform a strength exercise like push-ups followed by 30 seconds of jumping jacks.

Don’t like to jump? Perform the same move. Only do a side step and lose the jump. Once you have built a baseline fitness level and are ready to take up your level, perform the workout above once per week.

If you have been working out for longer than six months and have a solid baseline, add the below workout two to three times per week. You can also adjust the intensity by increasing the time to 45 seconds to one minute instead of 35 seconds, and keep the recovery to 20 to 30 seconds after each exercise and rest time per round to 30 to 40 seconds.

Takeaways

HIIT workouts at home are a great addition to your weekly programing to improve your fitness level and change your body composition. Adjusting the intensity as you improve will give you the confidence to continue.

Listen to your body to understand what’s best for you, and know your limitations. The more consistent and committed you are to adding these workouts to your routine, the faster you will see results.

More Workouts You Can Do at Home

Featured photo credit: Olivia Bauso via unsplash.com

The 10 Highest Rated Biceps Exercises For Arms Workouts

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best “show” muscles.

Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don’t just want our biceps to work, we want them to represent!

Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don’t incorporate at least one or two of these into their workout.

To see a full array of biceps workouts, you can check out Bodybuilding.com’s Exercise Database, which hosts video demonstrations of hundreds of exercises and thousands of reps with top models from the industry. But, if you just want to see the top ten biceps exercises as rated by you—our users—and incorporate them into your workout, keep reading!

Exercise 1: Incline Dumbbell Hammer Curl

You rated these curls number 1! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.

Incline Dumbbell Hammer Curl

View Video Demonstration Here

Exercise 2: Incline Inner-Biceps Curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add into your isolation workout because they truly isolate the biceps muscle!

Incline Inner-biceps curl

View Demonstration Video Here

Exercise 3: Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

View Video Demonstration Here

Exercise 4: EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it’s a lot more comfortable on the joints and forearms than a straight barbell!

View Video Demonstration Here

Exercise 5: Wide-grip standing barbell curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

wide-grip standing barbell curl

View Video Demonstration Here

Exercise 6: Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit!

Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

View Video Demonstration Here

Exercise 7: Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Regular-Grip Barbell Curl

View Video Demonstration Here

Exercise 8: Dumbbell Biceps Curl

Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

View Video Demonstration Here

Exercise 9: Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Preacher Hammer Dumbbell Curl

View Video Demonstration Here

Exercise 10: Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article for some sleeve-splitting exercises.

View Video Demonstration Here

What Size Room Do I Need?

Because Block Imaging has installed so many refurbished C-arms, we have also been privy to the aches, pains, and woes of buying too much C-arm for the room(s) you had planned on putting it in. To help prevent all of that, we’ve compiled the ballpark dimensions of a typical full-sized C-arm machine and table, as well as several other considerations to bear in mind as you plan for your new system.

Much of what you’ll read is based on the measurements of an OEC 9800 with a 9” image intensifier. Given how common that model is, the specifications should be a great place to start in figuring the space needed for a number of models.

C-Arm Base Width

From the outer side of one rear wheel to the outer side of the other is approximately 34”. Make sure you measure the width of ALL the doorways your future C-arm is likely to pass through, not just the main doorway to your facility. Knowing whether or not you’ll need to replace a door will be extremely valuable information to have in advance of your C-arm’s arrival.

Monitor Cart

The OEC 9800 monitor cart is similar in size to the carts of many other popular models. At its base, the cart is 27”x 27”. It stands 64” tall. Some other manufacturers offer more compact carts, so using this figure as a baseline may even allow for your initial planning to be a bit conservative, netting you even more “wiggle room” and comfort in your final setup.

Maximum C Extension

At its maximum extension, the C-arm is 102” from the back cover to the tip of the tube housing. This is the most space-consuming position your C-arm will ever need to get into. If your room allows for some extra space above and beyond this position, your team will be much more comfortable moving around the C-arm.

C-Arm Table

A typical C-arm table is approximately 24” wide and 84” long. Some tables feature accessories that increase their final dimensions, such as arm boards or stirrups, but these are generally removable for transporting the table between rooms. If you haven’t considered a table yet, here’s a link you may find helpful: Browse C-arm tables.

Will Doctors and Patients have Room to Move?

It’s annoying and disruptive to workflow to have to re-position your C-arm every time a new patient comes through the door for a procedure or study. And if your system is too close to the wall, some angles and positions might be impossible for the C-arm to achieve. Be sure to consider where your doorways are located, which way the doors open, and how much space will be between your C-arm/table and the walls.

Is Your Room Furnished?

As you think through your space you may be thinking about adding cabinets or countertops. If so, you need to make sure that the remaining space still allows enough room for the system, doctors, and patients to move around the room.

Will Your C-Arm Travel Between Rooms?

If you intend to operate your C-arm in multiple rooms, be sure to take measurements in all the locations you plan to use it. This will prevent any surprises or disappointment if the route for your C-arm doesn’t go as planned.

The Takeaway

According to our project management staff, the smallest room they’ve seen a full-size C-arm and table installed in was 12’x12’ (if you have cabinets or counters, make sure the remaining space in the middle of the room is at least this size), and that particular install was, “very tight”. If you have the option, we recommend you install your C-arm in a larger room. While the system could fit in a 12’x12’ space, you can avoid discomfort, awkwardness, or procedural complications for your doctors and surgical techs by leaving them a little more elbow room.

If you have a room you’d like to install a C-arm in that has some unique dimensions or structural challenges, make absolutely certain you’ve communicated this to your installers BEFORE your new system arrives. As we’ve discovered through our fair share of mis-steps, times are tough when the money’s already spent and you’re left holding more than you can handle.

Download our planning checklist below to help you as you begin preparing your space for a new C-arm.

Access the C-Arm Project Planning Checklist to Prepare for Your Next System

90,000 OPCW praised Damascus for its cooperation, and the “friends of Syria” agreed to further arm the militants

October 22, 2013, 18:50

Syria fully cooperates with the international mission to eliminate chemical weapons and their means of production. This was announced today by the head of the mission to eliminate chemical weapons in Syria, Sigrid Kaag, ITAR-TASS reports. At the same time, countries supporting the Syrian opposition have decided to increase aid to the militants.This initiative was supported by the United States.

“So far, the Syrian government has fully cooperated to support the advance team of the mission,” Kaag said in Damascus.

A representative of the international mission of OPCW and UN experts praised the Syrian authorities for their readiness to cooperate and for their voluntary adherence to the Convention on the Prohibition of Chemical Weapons.

The plan for the destruction of military poisonous poisons in Syria was approved by the Executive Council of the Organization for the Prohibition of Chemical Weapons at the end of September 2013 and supported by the UN Security Council.

The document provides for the completion of the destruction of production equipment at the Syrian facilities by November 1 and the final elimination of arsenals by the middle of next year.

Note that today in London a meeting of “friends of Syria” – countries that support the opposition forces took place. The negotiators agreed to increase military aid to the groups. As US Secretary of State John Kerry noted, the aid was directed, among other things, to fight extremists in the ranks of the opposition.

Also, representatives of the militants were supported in the issue of leaving the presidency of Bashar al-Assad. “We agree that Assad should leave, and the construction of a new Syria should take place without him. Assad cannot play any role in the life of a peaceful and democratic Syria, ”British Foreign Secretary William Hague told reporters following a meeting in London. At the same time, the Syrian opposition insists that Bashar al-Assad must leave his post before the convening of the Geneva-2 conference.

In turn, Vitaly Churkin, Permanent Representative of the Russian Federation to the UN, reminded that the Geneva-2 peace conference on Syria should not be delayed.

Error in the text? Select it and press “Ctrl + Enter” Earlier on this topic:

In the “camp” of Merkel they also started talking about the need to arm Ukraine – UNIAN

Berlin has been against the sale of weapons to the Ukrainian army for the last 7 years, but now this topic has become hot the German elections.

Germany is actively discussing arms supplies to the Armed Forces of Ukraine / REUTERS

Should Germany and the EU supply arms to Ukraine? Yes, – said Thomas Erndl, an expert on foreign policy and a deputy from the CSU.He calls on members of the same party to change their position regarding the armament of the Ukrainian army.

Der Spiegel writes about this, recalling that the leader of the Green Party, Robert Habek, was the first in Germany to raise this topic. He stressed that it is difficult for Ukraine to refuse weapons for self-defense. And this contradicted not only the policy of the German federal government, the EU policy, but also the program of the Greens themselves. After all, the party clearly said: no export of weapons to the regions where the war is going on.

Khabek faced a flurry of criticism from both political opponents and party members.He quickly responded to this and relaxed his demands somewhat. But the topic of weapons for Ukraine has not disappeared from the discussion in Germany. And it has now embraced even the CDU / CSU bloc, to which the current Chancellor Angela Merkel belongs.

Read alsoBild: The leader of the Greens in Germany got into a scandal over a call to arm UkraineAccording to him, “a reflexive refusal to supply weapons does not make any sense.” Therefore, the CDU and CSU need to take another look at this issue.

In an interview, Erndl believes that the supply of weapons to Ukraine deserves a serious debate. Because in the context of the stability of the whole of Europe, the defensive capabilities of Kiev play an important role. After a wave of criticism, the leader of the Greens clarified that he was referring only to non-lethal defense equipment such as night vision devices and systems for detecting mines.What exactly should Germany and the EU send to Ukraine?

“It is obvious that the Ukrainian Navy, for example, is not very stable. And the Air Force is not properly armed. Therefore, actions are needed that go beyond night vision devices or devices for detecting mines. Russia has powerfully re-armed in the occupied territories and has recently pulled the Ukrainian border has more than 100 thousand soldiers. This is an extreme imbalance of forces. We should not let our partner down like that, “said the CSU politician.

The journalists of Der Spiegel reminded him that the federal government, which includes his party, has taken a different position all these years. To this Erndl replied that in 2014 and in subsequent years it was justified. Because the situation in Ukraine seemed incomprehensible at that time. And it was not clear what role Russia played in the war.

“Now we have realized that Russian aggression is intensifying, international agreements are being violated again and again. That is why we must once again assess the situation in Ukraine,” Erndl explained.

Read alsoRussia has created a real threat to Europe – German Defense Minister Will Ukraine’s armament change the behavior of Vladimir Putin? According to the CSU deputy, the policy that Germany has followed in recent years has also yielded nothing. Provocations from Moscow have not diminished, but on the contrary. Europe’s defensive stance seems to only encourage Putin to continue his aggression. Erndl is convinced that the war in Ukraine can only be ended by political means. And for this it is necessary that “Europe and its partners act together from a position of strength.”

“The situation is very tense. Dozens of Ukrainian soldiers have been killed this year alone. And that is why it is important for the political process to start again. It is now at an impasse. Unfortunately, meetings in the Normandy format have not been held for a long time. ourselves is not very constructive, we must make our contribution to improving the security of Ukraine. This is a necessary real policy, “Erndl explained.

German elections: what is known

Federal elections in Germany will be held on September 26th.The current Chancellor Angela Merkel announced during the New Year’s address that she was not going to take part in them.

German media write that the Green Party has a good chance of joining the new government. According to polls, political power is in second place in the political race. It lags behind the ruling CDU / CSU by 3-5%.

Annalena Berbock became the Green candidate for the post of German Chancellor. She harshly criticizes Russian aggression against Ukraine and opposes the completion of the construction of Nord Stream 2 bypassing the Ukrainian GTS.

If you notice an error, select it with the mouse and press Ctrl + Enter

How Izhevsk Fought | FGBOU VO ISTU named after I.I. M.T. Kalashnikov

During the Great Patriotic War, Udmurtia was deep in the rear, more than a thousand kilometers from the front line. There were no battles in Izhevsk, no explosions and cannonade thundered in its streets … And, it seems, the words “How Izhevsk fought …” sound strange. But this is only at first glance.

The war years in the fate of our city are like annual rings in a tree trunk: you cannot see them, but they live as long as the tree lives.And these years have sprouted in peaceful days, in our days, and in the future – too …

First day of war

On Sunday, June 22, 1941 at 4 o’clock in the morning, most of Izhevsk residents were still watching their dreams. But someone’s sons, brothers, relatives and friends had already fought: by the beginning of the war, about 30 thousand of our fellow countrymen had served in the army.

An hour after the start of the war, at 5 hours 15 minutes, Izhevsk citizen Leonid Butelin , flight commander of the 12th Fighter Aviation Regiment, shot down one enemy aircraft and used up all the cartridges, already rammed the second one….Junkers-88 was blown to dust by its own bombs, but Butelin was also killed. A graduate of the 24th school, he was fond of aircraft modeling while still in the club of young technicians.

In the morning, on the first day of the war, about 300 natives of Udmurtia entered the battle as part of the border detachments. 200 of them died that day. From the first day of the war, five residents of Izhevsk fought in the Brest Fortress.

The director of the machine plant (later – Deputy People’s Commissar of Armaments, Major General of the Engineering and Artillery Service) V.N. Novikov recalled that on the 22nd at dawn he left for Yurovskaya Cape: to sit on the long-awaited weekend with a fishing rod.But out of the fog, a boat flew out onto the pond with a plant duty officer: “Vladimir Nikolaevich! War!”

And in the medical institute on the morning of the 22nd a scientific conference was going on in a large auditorium No. 1. A respectable audience, professors and the best practitioners of the republic gathered. But the rector NF Rupasov promptly entered the hall, went on stage, interrupted the speaker: “Comrades! The war began … .. “

Until noon this Sunday for many still remained serene and happy. Someone went to the pond, someone went to the forest, someone bought tickets to the cinema.The family took the children to the Goszverinets, which recently opened at the corner of Sovetskaya and Lenin Streets: it is not every day in Izhevsk that you can see parrots, monkeys, a black jaguar and an elephant!

In the evening, at 18.30, the military registration and enlistment office of the republic received a government telegram on mobilization: the first conscripts were conscripted between the ages of 23 and 36. Rallies were held in Izhevsk, volunteers went to the military registration and enlistment offices …

The film “Alexander Nevsky” was shown at the Odeon cinema (now the Druzhba cinema).

Izhevsk – warrior

Udmurtia gave the front every fourth inhabitant – almost 400 thousand of its sons and daughters, the population of seven (!) Pre-war Izhevsk.

In Udmurtia, 13 rifle, 9 artillery, 8 aviation divisions and 12 transport units, 174th separate anti-tank fighter battalion named after V.I. Komsomol of Udmurtia, two partisan detachments. They took part in the battles near Moscow, Stalingrad, on the Kursk Bulge, in the liberation of Ukraine, Belarus, Poland, Czechoslovakia, Hungary.

On June 26, 41st, , the 98th Infantry Division (22nd Army), formed in Izhevsk, entered the battle on the Western Dvina. In July, the division was surrounded. Out of 11 thousand personnel, less than 3 thousand people left the encirclement. Many of them later fought as part of the partisan detachments of Belarus. By the way, the most famous partisan detachment of the Great Patriotic War was also commanded by our fellow countryman, from the age of 15 – the Izhevsk builder A.N. Saburov. For 30 months behind enemy lines, from a group of 15 people, he created a partisan unit of 5 thousand fighters.

In Kirov Park, where today the students of ISTU are running “Autumn Cross”, in June-July 1941, the famous 313rd Infantry Division took place firing and drill – traces of its training trenches are still visible around “Zoo”.

In 1941, from Pastukhov Square (at the corner of Sovetskaya and M. Gorky Streets) Izhevsk residents escorted the 313rd Infantry Division to the front. The division fought where the events of the film “The Dawns Here Are Quiet” take place, in South Karelia.Ours – with Mosin rifles, in small numbers – with Maxim and Degtyarev machine guns, Shpagin submachine guns and SVT rifles. The Finns and Germans have mortars, tanks and heavy artillery. On September 5, when the 313rd arrived at the front, it consisted of 12 thousand people. After 20 days, less than 4 thousand battles remained …

The division earned the title of Petrozavodsk, was the first to break through to Finland, met Victory on the outskirts of Berlin. It is known that the soldiers of the 313rd Infantry Division left an inscription on the Reichstag building: “We are from Izhevsk.”

In honor of the 313rd Petrozavodskaya, twice Red Banner Orders of Suvorov and Kutuzov, 2nd degree SD, there is a concrete obelisk “The Punishing Sword” in the Kirov Park on the central alley.

The first military spring from Izhevsk to the Bryansk front left and 753rd cannon-artillery regiment. Our fellow countrymen fought in the regiment in 1896-1907. birth, many of them were already in their fifties. The regiment particularly distinguished itself in the battles for Berlin: it was our artillerymen who were the first to open fire on its suburbs and the Reichstag.After the capture of the city, the regiment was awarded the name “Berlin”.

In August 42, the Komsomol members of the Votkinsk Machine Building Plant appealed to the youth of the republic with an appeal to create an anti-tank artillery division named after. Komsomol of Udmurtia, to arm and equip him with funds raised by young people, to make guns for him in excess of the plan.

174th Separate Fighter Artillery Division named after Komsomol of Udmurtia saw off from Izhevsk. Soldiers of the artillery battalion liberated the city of Stalingrad, Donbass, g.Pavlograd and Prague, took the city of Rovno, Kreuzburg and Berlin, crossed the Don, San, Vistula, Oder. The Artillery Division was awarded the Order of the Red Star, 90% of the personnel were awarded military orders, each one was awarded medals. Two fighters of the artillery battalion after the war will become students of the Izhevsk Mechanical Institute …

Two partisan detachments formed in Izhevsk fought near Leningrad. The youngest fighters are 17 years old. So, a partisan detachment named after. Komsomol of Udmurtia fought as part of the 11th Volkhov partisan brigade, participated in the Leningrad – Novgorod offensive operation.In January 44th, the detachment lost half of its personnel, after lifting the blockade it was disbanded …

In August 1944, the soldiers of the company st. Lieutenant Vasily Petrovich Zaitsev , before the war – the Izhevsk postman, were the first to reach the state border of the USSR with Germany. In 1941, V.P. Zaitsev was a participant in the famous parade on Red Square, and in 1944 he sent a historical report to the Supreme Commander-in-Chief I. Stalin: “I am reporting to you in service and to your liking: on August 17 at 7.30 am to my share the honor of being the first to hoist our victorious Red Banner on the State Border of the Socialist Fatherland … We know that the enemy must be finished off.Everything that the struggle will demand from me and my fighters to completely crush Germany, we will give without hesitation. ”October 16 V.P. Zaitsev was seriously wounded in the battle for the German city of Sherwindt, died in a hospital. A street and a lane in Izhevsk

are named after the hero

From the first days women from Izhevsk also went to the front. Already on June 23, 50 nurses submitted applications to the Izhevsk military registration and enlistment office to join the army. In the very first week of the war, the city gave the army 24 sandruzhins….

In September 1942, brigades of specialists from the machine plant began to leave for the front from Izhevsk.First – at Stalingrad, they helped the regiments of fighter aviation in replacing machine guns of the Shpitalny system with machine guns of a larger caliber of the Berezin system. Then the trips became regular. Some Izhevsk specialists spent the entire war on wheels, moving from one front to another.

From the age of 43, artists of the Udmurt Philharmonic Society also went to the front: during the war years, these concert brigades gave 450 concerts. They say that the Izhevsk singer Claudia Gavrilova was invariably called for an encore: “Udmurka, Udmurka! Let him sing again! “And she sang, sang as much as they asked … The soldiers joked over her monists on a satin green dress: “Look, how many medals she deserved!”

More than 145 thousand people who went to the front from Udmurtia died a heroic death. About 40 thousand people are still listed as missing. Of every two who then went to the front, only one returned …. And, first of all, the youth, the color and pride of the country, its hope and future, went to the front. They were amazing, these guys …

School No. 22 (now the 22nd Lyceum) studied Volodya Gulyaev .He dreamed of the sky, ran to study at the flying club. In 1942, at the age of 19, he was drafted by the Izhevsk military registration and enlistment office into the active army. Attack pilot, 60 sorties. I wrote letters to my native school, teachers and children, told them about the war …

In 1951 he graduated from VGIK, played about 70 roles, including cameo roles in the famous “Operation Y” and in “Eternal Call” …. And the audience of the whole country is known as the driver Yura from the movie “Spring on Zarechnaya Street” and the policeman Volodya from the “Diamond Hand”. Our person!

The family of doctors Rogovs moved to Izhevsk before the war – they were invited to Udmurtia due to a lack of medical personnel. Volodya Rogov studied at school 24, went to the drama club, played leading roles in amateur performances, staged performances himself, organized a real jazz orchestra at school. In 1941 and after the prom, he volunteered for the front together with other boys in his yard.

He returned alive, graduated from VGIK in 1950. Director of the films “Anna on the Neck” and “Ivan Brovkin on the Virgin Land”, the second director of “The Adventures of the Yellow Suitcase”. All-Union glory to the Izhevsk resident was brought by the cult film of many several generations, where he was the main director: “Officers” with Vasily Lanov in the title role.

An extraordinary Izhevsk beauty and an excellent student from the “thirty” Liya Kantorovich . Lucy, as her name was at school. In 1938 she graduated with honors from school, entered two institutes in Moscow at once: the Faculty of Literature of IFLI (Institute of History, Philosophy and Literature) and – in the theater. During the day – in one university, in the evening – in another.

There were legends about the beauty of Leah and in the capital … The first love of the poet and bard Alexander Galich: according to him, “it was just an unearthly creature with light curls and blue eyes.”Galich dedicated one of his songs to her …

Lucy got married just before the war, and on June 22 she and her husband came to the military registration and enlistment office. He was immediately sent to the front, and Leah was sent to study for a short-term nursing course.

Lucy fought for only 13 days, managed to take about 50 wounded from the battlefield. She died in August 41st, near Smolensk: instead of the killed commander, she led the soldiers to attack. She was posthumously awarded the title of Hero of the Soviet Union.

In the first year of the war Grishka Dvoeglazov from School 25 ran to the front five times.He was returned five times, and on the sixth he was left in a tank regiment. Then the boy got to the scouts, went to the enemy’s rear, collecting information about the location of the German troops, fought in the partisan formation of the famous S.A. Kovpaka. During the four years of the war on the ground, he studied the geography of his country and Europe, fell in love with books in a Moscow hospital, where he treated a serious wound for six months.

It so happened that the son of the regiment was in the same room with the writer Yevgeny Vorobyov, who was visited by Alexander Tvardovsky and Konstantin Simonov.Once Tvardovsky said to Grisha: “I have a poem“ The Story of a Tankman ”- you should know that it is about you too. I will not write a dedication, the poem has already been published, but you should know that this is about you as well ”.

In 1945, a 16-year-old soldier was sent from Berlin to Moscow with a referral to the Suvorov military school. In the suitcase – two pistols, the third – in the breast pocket, on the chest – the Order of the Patriotic War and the medals “For Military Merit”, “For the Capture of Berlin” and “For the Liberation of Prague” …

The medical commission recognized Dvoeglazov unsuitable for military service – repeated concussions and injuries affected.Throughout his further life, Grigory Prokopyevich wore one of the fragments in his skull, his right hand did not work well due to a broken nerve. He returned to Izhevsk, completed his studies at school, then left for Odessa, sailed on a diesel-electric ship, worked at a factory, moved to Lvov, became a famous photojournalist. “ It was a difficult fight. Everything today is asleep …
From thousands of faces I would recognize a boy … “(A. Tvardovsky)

Among the students of the first years of IMI, employees and teachers of our university – about 200 (!) Front-line soldiers, including Vasily Aleksandrovich Karpunin – Rector of IMI in the early 70s.

City – Arsenal

The labor feat of Izhevsk, as an arsenal of a belligerent country, simply knows no precedents in world history. According to the People’s Commissar of the war years, Marshal of the Soviet Union D.F. Ustinov, who led the evacuation of defense enterprises and the organization of the production of weapons of the USSR: “in those years Izhevsk was the main arsenal of the Motherland. It was here that the weapons of our Great Victory were forged. ”

During the war the Izhevsk plants produced:
140 thousand aircraft machine guns and cannons;
83 thousand heavy machine guns.In Izhevsk, the legendary civil war machine gun was improved: a “Finnish neck” was attached to the six-liter cooling jacket to fill it not only with water, but even with snow or ice, the first in the country to master the internal chrome plating of the barrels. 90% of all front-line “Maxims” – from Izhevsk.

1.5 million pistols and revolvers;
133 thousand anti-tank rifles. Panfilov’s men, who knocked out 18 enemy tanks at the Dubosekovo junction, fired from Izhevsk equipment.

Izhevsk gave the front more than 11 million units of small arms, during the first period of the war, our city was generally the only supplier of rifles in the country.Already in 1941, the Izhmash plant sent 10-12 thousand Mosin rifles to the front every day. During the entire war, 2 times more than the whole of Great Britain, and 2 million more rifles than all the factories in Germany gave.

In 1942, a member of the State Defense Committee K.E. Voroshilov, who was then engaged in the formation of new military units, came to Izhevsk, asked to see the machine plant, the assembly. And there – on two conveyors, rifles flowed (the width of the conveyor belt was about a meter) literally like a river. Voroshilov stood for a long time, looked, then asked the director: “ Comrade Novikov, can rifles be produced by the river? “.He shook his head and went to other workshops. But in the evening he unexpectedly asked me to return to the assembly shop again. They came – and again the river of rifles. Voroshilov said only one word: “ Miracles!”

At what cost did this Arsenal work? Mobilization of the non-working population and youth for factories. Accelerated courses for machine operators for 14-year-olds – 4 months and to the machine. Most of the workers are boys and women. We worked 12-14 hours a day, in two shifts: from 8 am to 8 pm and from 8 pm to 8 am. However, it was more important to complete the task given by the master – only then could the working day be considered over.There were no days off and vacations.

They had to work standing on their feet, in a cold and dark workshop, in the smoke of wood-fired stoves, near which the factory workers slept – not everyone could leave the factory to rest in a dormitory or home, because they did not have suitable clothes and shoes, but sometimes and strength. In the capping room, for example, young girls and women placed rifles by hand in boxes. Each box is about 150 kg, and they themselves were loaded into wagons. If they had the strength, they made inscriptions on the boards: “Take, fighter, the Izhevsk rifle!”, “Guys, hit the Fritz accurately!”

Food was given to the workers on ration cards – for cereals, fats, and occasionally meat.Bread – 700 grams – could be taken at will one day in advance, but not more. At lunchtime, which lasted an hour, in the dining room, for the first soup, for the second “peas” or “mess” – porridge made of flour with a spoonful of vegetable oil. For good work, the master could reward the worker with a coupon for the first or second course. For a fault, they could be deprived of bread – cut out 100 grams from the card.

Only at the machine plant, in the most difficult months, the director issued extensive orders almost every day to bring the “labor front deserters” to justice.Order of October 24, 1941: 105 offenders, and the next day 168 more.From 1942, the Military Tribunal of the 18th Reserve Rifle Brigade was engaged in deserters: 140 workers were convicted in November alone, and 175 workers of the plant were convicted in December. All received from 5 to 8 years in prison, and many served their sentences right in the shop.

Evacuated factories were deployed in the city, production facilities were set up, engineers from the wheels set up the production of defense products. Our plant named after Lenin, for example, is the Kharkov plant of lifting and transport equipment, which broke through to our rear through the bombing and congestion on October 24, 41st.He began to produce five-ton jacks and water pumps for tank engines …

Another Kharkiv production was given a department store, at the corner of Truda and K. Marx streets. By the November holidays for Chelyabinsk, articulated roller tank chains were shipped from here … Suddenly telegrams rained down from Tankograd: “Marriage!” Just then N.V. Vorobiev , the same professor at the Moscow Higher Technical School. Bauman, the future first doctor of sciences of IMI and one of the founders of “Mehan”, a specialist in chain transmissions, created a laboratory with a test bench at the “department store” …The marriage was dealt with …

By the way, few people know that for the rear of Izhevsk, the whole war was a habitual cannonade of weapons: cannons and machine guns were fired on the outskirts. Once the young gunners cheered up – the boys, on the other hand, arranged a real fireworks in one rhythm from all the trunks. Sometimes, the bullets even ricocheted into the city, somehow they “hit” the window of the women’s gymnasium from an air machine gun …

And there was a case … and “grandfathers helped” … In October 1941, the military acceptance of brand new rifles of the Mosin system – just from the factory assembly line “Izhmash” – suddenly discovered … the tsar’s emblems!

It turned out that in 1918, when the rebellious Izhevsk gunsmiths, who had raised an uprising against the Bolsheviks, left the factory, they hid various unfinished items and equipment in the factory basements: interesting gadgets, tools and a lot of parts for weapons …several thousand Izhevsk residents returned home, got a job at the plant, but they were silent about the basements: no one wanted to once again mention their participation in the uprising.

And at the beginning of the war, when the resources of the plant were not enough to bring production to the volumes required by the front, the old factory workers “gave” old stocks to the director of the plant.

Without much publicity, the parts for the rifles were taken out, cleaned, polished and put into action. The military representative saw the tsar’s mark and was horrified, begging to polish the eagle stamp from the boxes … The authorities managed to “sort out” the situation, and in the first year of the war, Izhmash managed to issue 10 thousand rubles using these “grandfather’s” components.rifles per day … Then, of course, these components ran out, and by the summer of 1942, the plant was already producing 12 thousand barrels per day without them, for a whole rifle division …

The “commander-in-chief” of the Izhevsk military production, who did not know condescension and pity, was undoubtedly the iron military commissar Dmitry Ustinov. After the war, there was a joke in Izhevsk about the fact that the People’s Commissar in his rich, almost like Brezhnev’s, collection of awards (only 11 orders of Lenin!) Was missing only the medal “For the capture of Izhevsk” …

City – house

The first trains with evacuees arrived in Udmurtia at the end of June 41st. In total – 49 industrial enterprises from Kharkov, Tula, Odessa, Melitopol, Kiev, organizations and educational institutions, pioneer camps and children’s institutions in Moscow, Leningrad, Kalinin, Kirovsk, Mogilev, Murmansk and Smolensk regions.

In the Karakulino-Polish orphanage, in Votkinsk – the house-museum of Tchaikovsky from Klin, in Sarapul – the Hermitage funds …

More than a dozen different enterprises of the country and over 10 thousand employees arrived in Izhevsk.workers and employees. Trains with equipment of enterprises, their employees and their families, trains with refugees arrived at the station.

Several factory trains from Belarus arrived at the Izhevsk railway station. One train – only with orphans. The lead trains with the exported equipment and almost all the parents of these children were destroyed in front of their eyes, the carriages with the surviving children were picked up and sent to the place of their former destination. All these guys went through the FZO, and soon worked at the military Izhevsk factories.

Babies from the front line of the Bryansk region were nursed at the Izhevsk Baby House. They were collected by partisans over the ashes of burned and devastated villages, and then they were taken by air to the “mainland”. The babies received blood transfusions three times, fed them two hours later and managed to save the babies from death

In November 1941, when automobile traffic began on the ice road across Ladoga, residents of the Vyborg, Leninsky, and Moscow districts of Leningrad became Izhevsk residents.

And the echelons from the west went and went … In Izhevsk, the evacuees (“ picking ”, as they said in Udmurt villages) were settled in Izhevsk, mainly in apartments for local residents.The following figures are even named: before the war there were 60 thousand people in Izhevsk, by the 44th year it was – 360 thousand.

For a huge number of people, Udmurtia has become a salvation, refuge and home. There were those among them whose names the whole country would know later … A little girl lived in Glazov Rimma Kazakova , a future poetess (the song to her poems “My Beloved” is often considered a folk song) and a poet of the front generation learned to shoot at an infantry school Nikolay Starshinov (and he is recognized by one “folk” line: “Doves are kissing on the roof …”).Since the summer of 1942, after being wounded near Rzhev and treated in the Izhevsk hospital in the village. Uva worked as a school director, an outstanding Soviet teacher V. A. Sukhomlinsky.

The Ukrainian writer NN Lyashko and the Moscow poet Ya. V. Godin , a friend of V. Ya. Bryusov and A. A. Blok, lived among the Izhevsk residents for a long time. Zavodskie knew him under the pseudonym “Ivan Tysyachnikov” or “Uncle Yasha” – his feuilletons and epigrams in the factory circulations helped no less than do rations; and poems for children were very popular.

Moscow, Leningrad and Kiev artists performed at the Philharmonic Society and the Udmurt Theater. Since 1943, for example, they played the play “Victory Road” – about the famous Udmurt road of life – “Izhevsk-Balezino”, built by almost inhuman efforts of the entire republic (authors – Moscow writer A.V. Kartsev and A. Davurov – one of the builders of the road ).

A Leningrad painter, graphic artist and theater artist worked in Izhevsk in evacuation Vsevolod Sulimo-Samoilov , a student of the great avant-garde artist P.N. Filonova. His mournfully solemn images of the Motherland, caricatures of the Hitlerite pack, and pictures of the exploits of Soviet people appeared in the empty Izhevsk windows and on the pages of local newspapers …

Academician V. N. Pertsev, , who was evacuated from Belarus, taught at the Faculty of History and Philology of the Udmurt Pedagogical Institute, and the famous E.A. Millior read ancient history. A Muscovite, a front-line soldier, a volunteer, awarded the medal “For the Defense of Moscow” and mobilized into the Trud Army, ended up in Udmurtia and a young historian Vasily Evgenievich Mayer , a future professor at UdSU and a world-renowned media scientist.

During the war years, the architect worked in Izhevsk Naum Osterman (the author of the famous “House of New Life” in Moscow and the House of Postgraduate Student and Trainee of Moscow State University). In Izhevsk, he developed blueprints for a semi-detached house made of artificial clay-limestone – such were built in November 1941 in the area of ​​65 barracks for evacuated workers. By the way, at the beginning of the war in Izhevsk, in the area of ​​65 barracks and in Sotsgorod … real teahouses appeared, in working canteens – dishes of Uzbek cuisine, and on the streets – young men in colorful Asian dressing gowns: in the 41st, about a thousand workers were mobilized to Izhevsk from Uzbekistan – livestock drivers, grain growers, shoemakers, teachers and even firefighters.

In 1941, as a 14-year-old teenager, the well-known human rights activist Lyudmila Alekseeva : “… last July I saw my dad for the last time, he did not return from the front. In Izhevsk … they lived on each other’s heads. Believe me, people not only did not quarrel, strangers helped each other like family. Probably, this is the instinct of self-preservation, because if we did not help each other, we would all perish. And it was hungry. We worked on the preparation of firewood, and in the summer I went to work on peat harvesting, on a work card: not 300 grams of bread, as a dependent, but for 700 grams of bread.

From morning to evening, knee-deep in water. Then I had to leave, because the ulcers on my legs started from hunger, and then there was dirty water. I am sure that it was the impressions experienced during the war that determined the rest of my life. People who have experienced this … these people deserve to be respected, to be treated like people … … I saw what they can be … after all, a person is tested in a test. And, as Mayakovsky wrote: “… the land with which he was freezing together, you cannot stop loving forever “.

As you know, the evacuated Moscow “Baumanka”, the leading higher technical school of the country, which, by the will of military fate, ended up in Izhevsk, played a special role in the formation of our IMI. No wonder our famous graduate poet and journalist Oleg Nikitich Khlebnikov wrote in his autobiography for the Russian Pen-Club “… I graduated from the Izhevsk Mechanical Institute named after the evacuation during the war MVTU Bauman …”.

In the second half of October 1941, the main body of professors, teachers and students of the school, including a new recruitment for the first year, went to Izhevsk.True, war is wars: at the last moment, the school’s echelon was given to the Bolshoi Theater, and some of the students went to Murom on foot, and from there by train to their destination. It was assumed that Baumanka would be located in the pedagogical institute (UdSU), but the new, just inhabited building of the UGPI was taken over by the artillery school evacuated from Leningrad (LKATU).

Studied for the first time in the premises of the former vocational school. There were no blackboards, they wrote with chalk on the walls and doors, there were not enough auditoriums, classes were held in the corridors and on the stairs.At the same time, the Bauman students not only studied hard, but also voluntarily worked together with the teachers for 12-13 hours a day at the enterprises of Izhevsk. You can imagine the living conditions of the “Izhevsk period” of Baumanka based on a single excerpt from a letter from the secretary of the Komsomol organization of one of the faculties: “We have five people walking completely barefoot. And in the morning there is frost in the field. All these guys are working really well. We still need to get a couple of bast shoes for everyone. ”

More memories, this time a woman from Izhevsk Henrietta Leonidovna Volokhova , Cand.ist. sciences, associate professor, and in 70-80 years. – Dean of the Faculty of Social Sciences and Head of the Department of History of the Department of History of MSTU named after Bauman: “My childhood was spent in Izhevsk, where I was born and lived until the Victory. The city was small, and I remember the building where the institute was located, the then MMI (since 1943 – MVTU), and very focused and serious guys and girls – students – appeared on the streets. We, schoolchildren of the war years, although we were 14-15 years old, constantly did different jobs. In the summer they worked on collective farms, during the year they helped in hospitals, at the station – when unloading the wounded.I am in 1944. worked as a worker at a plant that made machine guns (pre-war Motozavod). Bauman students also worked with us at the defense factories of Izhevsk. Sometimes we met with them at various jobs and in the city, and in our school and class were the children of teachers … “

Among the Baumanovites whom the military fate brought then to Izhevsk – a whole constellation of famous names

So, in the 41st year, a recent graduate of the school Igor Yakovlevich Stechkin , a student of the weapons and machine gun department of the Tula mechanical department, was evacuated to Izhevsk with his parents.They did not take to his front – with such a vision they did not even take to the war. I went to the Izhevsk machine plant as a grinder, in Izhevsk I entered Baumanka.

In 1941-1943 he studied at Izhevsk “Baumanka” Yuri Lvovich Averbakh , already in 1944 he was a master of sports in chess, then a champion of the USSR. He graduated from high school, worked at the Research Institute of the Ministry of Aviation Industry, but chose chess. Chairman of the USSR Chess Federation, international referee of the highest class, referee of all matches for the world championship. One of the leaders of the International Chess Federation (FIDE), a chess theorist.

Krupnikov Konstantin Konstantinovich – also a student of Izhevsk Baumanka, a Stalin scholar. In the winter of 1941, in severe frosts, he dismantled the Izhevsk motorcycle plant with a group of students and set up the production of weapons.

After the war – one of the four creators of the Soviet atomic bomb project. He stood at the origins of experimental gas dynamics for the development of special products, a pioneer researcher of the dynamic properties of materials.

Invincible Sergei Pavlovich was in the evacuation of Izhevsk as a third year student.After the war – a man classified as “top secret”, General Designer of military rocketry, academician of the Russian Academy of Rocket and Artillery Sciences (RARAN), Hero of Socialist. Labor, laureate of the Lenin and State Prizes of the USSR. The creator of anti-tank guided and portable missile systems.

One of the teachers of Izhevsk “Baumanka” – Isai Zeitman . Physicist, remarkable teacher and outstanding impressionist painter, whom some art critics call the “Russian Claude Monet”.By the way, it was he who taught optics to Soviet cosmonauts after the war …

Finally, among the Izhevsk students of Baumanka and our colleagues, our front-line soldiers – German Ivanovich Suslov , in the future – the head of the physics department of IMI, Boris Vladimirovich Saushkin – future dean of the M-faculty of IMI …

The Leningrad Artillery Technical School arrived in Izhevsk on August 16 and was accommodated in the second building of the Pedagogical Institute (UdSU). Before leaving Udmurtia in July 1944the school released more than 5 thousand artillery masters to the front, and was awarded the rank of junior technician-lieutenant. Going to the front, one of the last graduates of the school planted a maple alley in Izhevsk on the only Izhevsk boulevard Gogol (before that, a factory narrow-gauge railway passed here and carried weapons from factories – in zigzags from the factory along Kommunarov, Sovetskaya, Gogol, and – to Karlutskaya Square to the Arsenal). The cannon-monument, which today stands behind the Druzhba cinema, is one of the school’s training cannons, forgotten in the courtyard of UdSU right up to the 60s.LKATU cadets (today as part of the Mikhailovskaya Military Artillery Academy).

Old-timers will confirm that the favorite marching songs of the cadets of the school, which they sang, marching through the city, were sung by the whole of Izhevsk:

Into the battle for the Motherland, into the battle for Stalin!

Military honor is dear to us.

Well-fed horses beat their hooves,

We will meet the enemy in Stalinist style.

Or this:

“Native Belarus,

Ukraine gold.

Our happiness is young

We will shield with steel bayonets … “

We add that the head of the LKATU team in Izhevsk was the future writer Vladimir Bogomolov (Voitinsky), the author of the cult work “In August 44th”; the book, which has withstood 95 (!) editions, and is famous for the film of the same name.

In August 1944 LKATU returned to Leningrad and in the same year many of its “Izhevsk” cadets were transferred to a new specialization – rocket engineers – these were the very first Soviet rocket engineers.

War veteran, participant of the Battle of Stalingrad I.A. Its commander at the school is Colonel Peter G. Katyrev – the first head of this department at IMI.

There were also future students of IMI among the graduates. Thus, a resident of Izhevsk Leonid Vasilyevich Astrakhantsev graduated from college in 1943. He fought on Belarus 1 and 2 fronts. He was awarded the Order of the Red Star, medals For Victory Over Germany, For The Liberation Of Warsaw.He graduated from the evening department of IMI, defended himself with excellent marks, specialty – “Mathematical and calculating devices and devices”. Odessa, the son of a repressed officer Marat Naumovich Glazman , in 1941 with an orphanage ended up in the Kama region. He graduated from high school, in 1942 he was admitted without exams at the Moscow Higher Technical School. Bauman in Izhevsk. But the Baumanites were not called up, and Marat and his classmates volunteered for the military enlistment office … They were sent to the artillery school, and on September 1, 1944, instead of lectures, junior technicians, lieutenants, left for the 1st Belorussian Front.He liberated Warsaw, took Berlin, was awarded the Order of the Patriotic War II, medals “For the liberation of Warsaw” and “For the capture of Berlin.” He served in the army, worked at a mechanical plant, studied at IMI … Received a diploma from IMI on June 22, 1961.

City Hospital

From the post-war memoirs of another LKATU graduate, Leningrader Sergei Andreevich Solovyov: “… our school was evacuated to Izhevsk. On the very first dismissal, Vadka Romanov and I went to see the city.

We walk along one of the outskirts of the street, we hear screams. We hurried there. A three-story stone building, probably a school. Screams and groans come from him. Come closer. And this is a hospital full of wounded defenders of the Fatherland. From him, a terrible cadaverous smell, howl and scream of mutilated people are carried all over the street. Unshot boys Vadim and Seryozha shuddered: isn’t the same fate awaiting us? Vadim did not return from the war …. ”

A different number of evacuation hospitals in Izhevsk during the war are named, but apparently there were more than 20 of them.Hospitals were occupied by city institutions, sanatoriums and 16 Izhevsk schools: No. 33 – Maxillofacial specialization, No. 27, 22 – Hip fracture, 24 – Neurosurgery, 30 – Chest, abdominal cavity; No. 28 – Ear, throat, nose, eyes; 29, 32, 37 – General surgery … only on the territory of Pervomaisky district – 7 hospitals

On October 25, 41, the evacuees arrived in Izhevsk, the 3rd Moscow Medical Institute, the Moscow Dental Institute, the Institute of Experimental Endocrinology, theSerbsky, Institute of Psychiatry, Central Institute of Communal Hygiene, Institute. Erisman. Each hospital was consulted by one or two professors. Their Izhevsk professors, the golden scientific fund of the medical institute were also strong: S.A. Flerov – surgeon, I.V. Goldfarb (father of our professor IMI-IzhSTU V.I. Goldfarb) – otolaryngologist, A.L. Leshchinsky – psychiatrist, chief surgeon of evacuation hospitals, head of the Department of Operative Surgery, Medical Institute S.I. Voronchikhin.

Izhevsk doctors generally worked like heroes. Surgeon Lapchinsky from the maxillofacial hospital began to do plastic surgeries, saved young children from disfiguring scars, Professor Flerov helped to restore limbs with therapeutic exercises and “Swedish massage”, military doctor Bulynina invented special splints. Only one professor N.F.Rupasov, the rector of the medical institute, conducted 2500 operations during the war. Among them were unique ones: they once brought a dying Kazakh to the 24th school in Sovetskaya, from whom a shell fragment tore out a piece of his skull.The professor covered the hole with pieces of the fighter’s rib, cut and pulled the skin on his head …. The fighter came to life!

When the ambulance train, marked on top with a red cross, stopped at the platform of the old Izhevsk railway station, cars and trams were already waiting for it. There was also a sorting hospital – at school No. 25, but the first sorting of the wounded began already in the hospital train in Agryz. Right from the station, the wounded were transferred on stretchers to tram cars and transported to hospitals. The heaviest were carefully, on straw, with the quiet running of hospital horses, delivered to the head hospital – red-brick buildings behind the arsenal-box.

A lot of plaster was required, there was not enough dressing material. At the suggestion of one nurse, they began to partially replace the bandages with newsprint, which did not reduce the strength of the hard bandage. Cleol, a medical glue, helped a lot to save money. The Izhevsk chief surgeon came up with the idea of ​​making it from pine resin, which was collected by schoolchildren in the forests.

Schools sponsored hospitals, each student has his own sponsored ward. They performed in the wards with concerts, read books and newspapers to the wounded, wrote letters home.

Girls-schoolgirls finished 10-month nursing courses, and went to hospitals to work – for 12-14 hours, sometimes for days, bandaged, looked after, dragged the wounded, chopped firewood, and buried the dead in the northern cemetery – they too.

As our troops advanced, the number of wounded became less, the evacuation hospitals in Udmurtia were removed and moved to the west closer to the front line. Almost two thirds of the wounded who were treated in Izhevsk were returned to the active army. According to rough estimates, there were at least a dozen divisions! And it was not for nothing that Izhevsk doctors were awarded the military orders of the Red Star.Soldiers – invalids home – were transported all over the country by the same nurses …

The city got used to its “illnesses”, since 1942 Izhevsk residents could easily distinguish short, 4 cm strips of golden braid over the right pocket of the wounded in the bone or head .. If the injured is lighter – dark red braid.
In the 44th year, a graduate of the 22nd Izhevsk school left the hospital Valentin Shumilov . A cadet of the Riga Infantry School, in 1941 he fought for Moscow, at the age of 18 in a battle for the village of Mikhailovskoye, near the Borodino field, he was seriously wounded – a bullet in his lung remained for life.Then – the Western Front, the Bryansk direction … And again he was wounded, as he once said: “hit with a burst of a German submachine gun, fired from about thirty meters.”

Months of hospitals, disability, after the war – 9 plastic surgeries. They did not give up, young people of this military generation: he graduated from the Odessa Technological Institute, worked at a machine plant, built a city – dozens of residential buildings and kindergartens in various districts of Izhevsk, the Palace of Sports … Since 1955, Valentin Afanasyevich worked as an assistant at the Department of Hydraulics and General Heat Engineering at IMI , then – the dean of the new Faculty of Civil Engineering, which is still fondly remembered by graduates of all generations.

Military days

Already in June 1941, the most important highways of Izhevsk were patrolled, the protection of the dam was strengthened, the procedure for admission to the letter shops was tightened. On the tenth day of the war, “self-protection pickets” began to answer for the safety of workshops. In early December, by order of the Deputy Council of People’s Commissars of the USSR L.P. Beria. Izhevsk was classified as a category 1 regime city. In ten days the city was cleared of “suspicious” persons for the NKVD.

We add that from the declassified documents of the German military intelligence “Abwehr” (sabotage unit “Abwehr – all Russia”) it follows that in 1942-1943.on the territory of the borderlands of Udmurtia and the Perm region, at least 4 sabotage groups were parachuted to raise an uprising in prisoner of war camps and special settlements of the Trudarmii. Only these two groups returned back. The fate of the rest remained unknown, apparently, they did not cope with the task.

Discipline, during the war years, was not just tough, but even cruel. For a 20-minute delay for work, 20% was deducted from salary within six months. If someone did not perform a shift task, the entire team was left at their workplaces for 24 hours, and those who had to change them were sent to the assembly shop.Only factories were given light in the evening, there was no lighting in the city.

On July 24, the order of trading in bread in the republic was changed: the entire population was attached to special stores, on August 22, a rationing system was introduced to sell bread, sugar and confectionery to the population. The daily bread rate has been established: for workers and engineers of the 1st category – 800, the 2nd – 600; employees of the 1st category – 500, 2nd – 400; dependents and children under 12 years old – 400 g.

Whoever struggled with hunger. The boys used cunning nets to catch sparrows at the mill and boil them in kettles in distant vacant lots.In the very first military spring, all the city wastelands were dug up for potatoes. The factories were allotted one hundred hectares each, the Baumans and the doctors mastered 6 hectares each in May for garden needs. I also fed the Izhevsk pond: every year – two hundred centners of fish.

Those who fulfilled the quota could receive squares of gray cardboard with purple stamps – UDP coupons (“Enhanced additional food”). In December, they also introduced “Personal Books of the Stakhanovites of the Patriotic War” – the right to monthly repair of a pair of shoes and washing five pieces of linen in the factory laundry.

Factory canteens offered cabbage soup and porridge. In the spring of 1942, the canteen culinary trust introduced a new type of jelly: the bran of wheat flour moistened with beet syrup. By the way, in the military Izhevsk for the first time there was a cafe – “American” on Sovetskaya with an unprecedented “method of self-service” …

In August, the Council of People’s Commissars of the Ukrainian Autonomous Soviet Socialist Republic issued a decree on the involvement of all students in grades 7-10 to agricultural work. On October 1, 41, in accordance with the GKO decree, military training centers (wupy) began to work: 11 thousand people began to study.people During the war years, 66 thousand submachine gunners, snipers, mortarmen, tank destroyers, sappers – demolitionists, machine gunners were trained in the “whoop” … more than 8 thousand sheepskin coats, 3.5 thousand fur vests, 27 thousand pairs of felt boots, 44 thousand mittens, about 30 thousand socks, stockings, etc.

Pioneers, Komsomol members and teachers of school No. 30 were the first to create Timurov’s teams, and from September 1, they were organized at almost all Izhevsk schools.Pioneer parades dedicated to the Day of the Red Army were traditional in Izhevsk during the war. They were received by the chief of the garrison, and the parade was commanded by the chief of the city headquarters of the pioneers with the rank of senior sergeant. In front of the cinema “Colossus” up to 4 thousand children were marching, wrapped in caps and shawls. Over the girls’ shawls the headscarves of the girls were white, and the boys carried wooden rifles, training grenades or machine guns.

At the end of September 1941, in Udmurtia, the organization of prisoner of war camps began – in forest areas and logging centers of the Uvinsky district, Nylginsky district.The Germans worked in peat extraction and procurement of firewood for factories.

More from the memoirs of a student of LKATU, Sergei Andreevich Solovyov :

“… second year of the war. A deserter from the front, armed with a pistol, made his way to the village of Novy Igerman. … robbed people, shot a disabled person who had returned from the war, at the collective farm chairman, an elderly woman, threw himself with a knife and wounded them.

Boys from the village came running and reported a terrorist and the authorities asked for help from our school.A platoon of armed cadets was sent to Novy Igerman under the command of Senior Lieutenant Zhirov, a front-line soldier and scout. The bandit was taken easily, and two days later the tribunal sentenced him to be shot in front of the formation.

Our school was built on the airfield in a battery-like manner. The villains were brought in, and the commissar of the school, Lieutenant Colonel Golubev, who had returned from the front crippled, delivered a speech that I will remember for the rest of my life. “You wanted to live, and this is understandable. Our cadets also want to live. But for the sake of saving their Motherland and their loved ones, they will go into battle.Some of them will die, but the Motherland will erect a monument on their grave. And on your grave, insatiable creature, we will be with..t “. The verdict is read. The command is heard:” Fire on the traitor! ” fair … “.

And yet Izhevsk all these years lived not only with war and sleepless arms conveyor … The city was built, thought about the future and believed that peace and joy would return with victory.

In 1941, the tram route No. 2 was opened in the city along the street. Truda (now Lenin Street) – Ordzhonikidze, and at 43rd – a tram depot. In the summer of 1943 alone, the Izhevsk residents brought under the roof 16 wooden 2-storey buildings for machine builders and five for metallurgists. Koltoma and Sotsgorod grew.

On July 8, 1944, the first airport was opened in Izhevsk, which operated until 1974. In the area of ​​modern Kambarskaya and I. Zakirov streets, an airfield was built, the runway passed on the site of the modern Molodezhnaya street.

In the spring of 1943, with the help of factories, Izhevsk builders took up the dome of the circus that had not been completed before the war. The first circus in Russia with a free-standing dome, without internal supports! Accommodates 1800 people! On November 29, 1943, builders, Stakhanovites, recuperating wounded came to the opening of the circus to see the premiere: acrobatic dance, figure skating, mnemonics, leopards, the Super Sharp Shooter.

In 1944, the People’s Commissar for Armaments D. Ustinov presented orders and medals to the working people of Udmurtia in the circus.When in our days in the old circus was the last performance (in 1990 the building was recognized as emergency), the artists went to bow to the legendary “March of the Slavyanka”.

During the war, the Izhevsk Theater delighted the townspeople with a performance about Nadezhda Durova; pianists Yakov Zak and Emil Gilels toured the city.

There was even great sport in military Izhevsk! In February 1944, the All-Union skiing competitions of the People’s Commissariat of Armament took place. They told how the delegation of Leningrad amazed everyone: three men and two women, all with medals “For the Defense of Leningrad”.Izhevsk residents wanted to put them in a hospital, but the blockade – on principle! – hobbled to the start, and then did not agree to stay even for a week in a local sanatorium.

Victory Day

May 1945 … The last days of the war …

The rifle battalion of the 269th Rifle Regiment of the 88th Rifle Division under the command of the Guards Major Afanasy Ivanovich Semakin (1907-1945), a native of the village of Balyan, Vavozhsky District, burst into the outskirts of Berlin with battles, broke the enemy’s resistance in the Teltov-Canal area and, Conquering house after house, he went to the city center.The battalion commander was wounded and died of his wounds in early autumn. AI Semakin was posthumously awarded the title of Hero of the Soviet Union.

And on May 5, 1945, the country announced the issuance of the fourth State War Loan. Subscription to it in Izhevsk was held under the slogan “Let’s finish off the fascist beast!” The war, indeed, was coming to an end …

At the beginning of May, everyone in Izhevsk was waiting for the official announcement of the Victory, rushing to the loudspeakers for every chime. For the first time, Izhevsk residents did not even go to the May Day demonstration – they postponed everything, waiting for news from Berlin.

On the night of Wednesday 9th, many stayed in the shops to share the upcoming joy with their comrades. The lights were burning in the apartments as well – everyone was waiting for the signing of the surrender.

Only at the third hour, at dawn, Levitan’s baritone announced:
– This is Moscow speaking. Moscow speaking …

By seven in the morning, when the day shift reached the factories, another announcement was made: “… Victory Day is a non-working day.”

First, rallies were held at the factories: at metallurgists’ – in front of the blooming building, at machine builders – in front of the assembly building, factory checkpoints were wide open! At the dam, a huge column of artisans gathered, with songs and banners from there they went to Pastukhovskaya Square.Flags were reinforced everywhere, the anthem of the USSR, introduced for performance a little over a year ago, sounded over the speakers.
They say that on that day in Izhevsk there was a fine warm rain, and also, surprisingly, you could buy champagne in Izhevsk. If the townspeople noticed a group of military men, they would instantly pick them up in their arms and start pumping them. There was also the first victorious salute in Izhevsk: it was launched near the machine plant. At night, People’s Commissar D. F. Ustinov called the Izhmash with congratulations to the factory workers

It is not known who in Izhevsk wrote the text for a local radio broadcast dedicated to the celebration of the First Victory Day.But worthy words were spoken:

“ Victory! We pronounce this word with calm pride. This is the pride of people who know how to keep their word.

“Victory will be ours! “- we have known this for a long time. We also thought about victory in those days when the enemy approached Moscow, blockaded Leningrad, when German divisions stormed the Volga stronghold and the passes of the Caucasus Range. We believed in our victory, because we knew that our cause was right … “

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90,000 Another batch of medical equipment from Ilim Group arrived at the city hospital of Ust-Ilimsk

September 18, 2020

Ilim Group continues to arm the city in the fight against coronavirus.The city hospital has received another batch of medical equipment. These are modern fiber-optic video endoscopes of the Japanese company Pentax and closed-type irradiators-recirculators Armed.

Modern fiber-optic endoscopes are high-quality flexible medical devices for high-precision intracavitary diagnostics and minimally invasive surgical procedures. Quite simply, an endoscope is a long flexible or rigid tube with a lens, optical fiber system, illumination and an eyepiece.This is a technically complex and expensive equipment. Ilim Group purchased two sets for the city hospital.

As the doctor of the endoscopy department Alexey Perelyaev said, the models of bronchoscopes were chosen taking into account the existing equipment: a monitor, an illuminator, a special stand, etc. especially important in the context of the coronavirus pandemic and generally in unfavorable epidemiological conditions.Another big plus of these devices is a wide instrumental channel. It is twice as large as our existing old devices, which gives excellent therapeutic capabilities with a small diameter of the inserted tube. For example, for extracting foreign bodies, taking a biopsy for oncology, for better and faster sanitation of the tracheobronchial tree in critically ill patients in the intensive care unit, including those with severe COVID-19. ”

The new equipment is distinguished by the high resolution of the camcorder, as well as the clear and natural color reproduction of the recording matrix.All this will allow conducting more accurate examinations and not missing suspicious areas on the tissues of the patient’s internal organs. In addition, now the entire examination process can be recorded on any digital medium, which will allow, if necessary, to quickly get advice from any specialist from anywhere in the world.

In addition, now video images of studies will be loaded into electronic patient records and stored in the regional unified database. The endoscopes came just in time – the old ones were outdated both physically and morally.

“In fact, the help from the Ilim Group came on time – we had fiberoptic bronchoscopes at our disposal, which had survived more than one repair.
And the world does not stand still – every day new technologies appear, technology develops, research methods are improved. Endoscopes with a video matrix are more advanced and provide an order of magnitude sharper and more detailed imaging with the most natural color reproduction. From my own experience, I will say that even in the regional center not all clinics have such video bronchoscopes, but we, thanks to the Ilim Group, do, ”says Aleksey Vasilyevich.”These endoscopes can be used in emergency care for quick and effective diagnosis and treatment.”

The second part of the delivery – 748 irradiators-recirculators. These are devices that purify the air using ultraviolet radiation. The principle of operation is simple, but effective – air enters the device, is cleaned of bacteria and returned to the room.
Such devices are especially needed during the coronavirus pandemic. A distinctive feature of this type of irradiator is that people can be in the room during its operation.The party has already been distributed among all polyclinics and departments of the city hospital, including the wards.

Mikhail Belousov, acting the chief physician of the Ust-Ilimsk city hospital, says: “I would like to express special gratitude to the Ilim Group for a responsible, timely and, I would say, comprehensive comprehensive approach. The equipment is purchased on time, the complete set and features of the equipment are always agreed with those who use this equipment, and we are very grateful to the Ilim Group and look forward to further cooperation.This is a great example of corporate social responsibility. ”

Marina Zhelezovskaya, “Bulletin of UI LPK”

IRT plot

Chapter 3. Choice of Hardware and Network Environment

Traditional large-scale storage solutions are often equipped with expensive, proprietary hardware,
which presents physical, managerial, safety and even
electricity when they are integrated into a data center filled with familiar network and server
devices.Ceph, by its architecture, does not require specialized types or models of hardware components.
Blindness to the equipment manufacturer is excluded and a specific designer is able to choose server
and network components that meet individual criteria for cost, standards, performance and
physics. Ceph’s distributed architecture is also capable of tremendous flexibility over time as it changes.
and the needs and product lines of equipment are developing.You can build your cluster from one set
devices today only to discover that the needs, constraints, and budget of tomorrow are perfectly
another. With Ceph, you can seamlessly add capacity or upgrade aging hardware using
very different models, and completely transparent to their users. Completely easy to complete 100%
replacement of cluster hardware, and users will not even hiccup.

Ceph clusters have been successfully built on the entire gamut of server classes from 90-disk
4RU monsters
{ Approx.per .: and more: the entire racks} down to the smallest systems integrated directly
to the storage drive logic board itself (http://ceph.com/community/500-osd-ceph-cluster).

However it is still important to choose equipment that meets
organization, maintenance, funding and productivity needs. In the next section, we will study the series
criteria; your situation may well represent something else.Ceph targets Linux systems and can run
on a wide variety of distributions. Most clusters are deployed on x64 systems, but 32-bit ones are also possible
architecture, as well as architecture ARM { Approx. lane .: and Baikal }.

Today’s server components offer a dizzying array of capabilities; if they seem
overwhelming, you can search in preconfigured for the Ceph application such
brands like Quanta and Supermicro { Approx.per .: and mdl.ru ^® } /

However, it is very important to become familiar with the ideas in the remainder of this chapter. These examples are given
to illustrate the idea itself and should not be construed as a recommendation for any particular supplier.

Equipment selection criteria

There is a dizzying amount of hardware out there for x64 servers today. In this section, we
we will explore a number of those options that will help your navigation in the selection process for your local conditions and
requirements.We will discuss the far-reaching implications of each and invite you to reflect on the trade-offs
limitations and opportunities.

Corporate procurement policies

Equipment selection may be limited by organizational policy. Perhaps your company is fortunate enough to become
the owner of a substantial discount from HP { Approx. lane .: HPE } or get some
contract support umbrella from IBM. You can even work for
some company that sells servers and thus are forced and obliged to stay in their family in style
consuming your own dog food https: // en.wikipedia.org/wiki/Eating_your_own_dog_food.

In most cases, this will not hook you into a significant degradation in Ceph-style performance, although the author of these lines
and saw three instances of similar problems:

• At times, the purchasing policy is so draconian that it is almost impossible to order the configuration of a personalized
  equipment and at the same time the only choice is only a small proportion of unusable models in some outdated menu,
  for example, some 1U chassis that only supports 4 x 300 GB LFF drives.Fortunately, such cases are rare enough.
  however, you must weigh how creatively you can think with the options that are presented to you,
  in comparison with the difficulties of escalations that accompany the creation of a certain configuration and whether
  it all makes sense. One strategy is to order a chassis with empty bays in order to add the required
  drives and adapters as optional extras. { Approx. per .: if you do not
  if you want to solve compatibility and maintenance problems on your own, please contact us! }

• Another was a division obliged to use only a certain trademark of servers without the presence of
  the ability to add any outside such internal components from third parties.This led to some initial log sharing architecture (see
  Chapter 2, Ceph Components and Services) on spindle disks
  LFF
  ( Large Form Factor ). Aggregated performance
  the cluster was truncated in half right at the start, and the intensive search pattern caught a defect from one manufacturer
  firmware that caused frequent read errors. The cost of the patching process is much
  above and consists of degradation of service, engineer uptime and replacement of drives, in comparison with lobbying
  appropriate third-party components instead of what we have on delivery.

• The main client of another division within this company suddenly went out of service, leaving almost
  three thousand servers with significant leasing time. Other business units were forced to take
  these needs are outdated by one or two generations of systems with small and accumulated MTBF rigid
  disks instead of purchasing new hardware. { Approx. per .: similar
  case: a reputable partner imposed Myrinet 2000 for one top HPC solution, although at the time
  deployment was already available Infiniband, which has served faithfully for more than five years.Idea to use
  after five years of this still working hardware for building a storage cluster
  crashed on the lack of support by the manufacturer of drivers for the minimum required OS kernel. Expenses
  to write it were deemed inappropriate. Although 4Gbps at full duplex and with true CLOS connectivity
  Myrinet 2000 would be enough for the number of disks that could fit in these
  servers. }

Carefully consider your trade-offs in these areas as they set precedents and can
be difficult, costly, or impossible to recover from when deploying inappropriate devices.

Power Requirements – Amperes, Volts and Inputs

US standard power outlets are 110-120V, 60Hz with NEMA 5-15 outlets
{ Approx. Lane: National Electrical Manufacturers Association }, producing approximately 1,875 watts
{ Approx. per .: 15 Ampere }. Other countries around the world have different standards, but
all basic ideas apply. { Approx. per .: In more detail with a variety of power outlets
can be found, for example, on the Wikipedia website, regarding standards adopted in Russia, we will only say that single-phase
power supply we use voltage 220-230V (standard, GOST 29322-2014 (IEC 60038: 2009) exactly the last, 230V) and a frequency of 50Hz with plug standards C1-b, C1-a, C6 and C5,
type 2 (GOST 7396.1-89) and after the collapse of the USSR, as a rule of type F (Schuko), calculated, as a rule, for 6-10 Amperes.
Available in 16 Amp versions. Plugs and sockets for 25-32-40 Amperes and more are already at the professional level
and, as a rule, a two-phase power supply is already used here. } Many (this does not mean that all)
from small to medium-sized, and even large data centers and server installations, use existing local
general standards. Servers today often share a power supply that can serve a
input voltage and frequency range requiring only localized cable to accommodate the appropriate
type of socket / connector.

Certain larger scale storage devices, disk arrays and even certain heavily loaded servers,
however, they may require a 240V power supply
230 / 400V }) which may not be readily available in your data center. Even those
servers that receive conventional power can draw so much current, you cannot
fill a rack with them.Let’s say you have 40U rack space available and select a 4U server that
consumes 800 watts. If your data center racks only produce 5kW each, then you will be able to
only host six of these servers per rack and can pay dearly for space by taking up only
overhead panels the remaining 26U. Approx. per .: to prevent mixing of hot
and cold air. The author of the translation would consider this issue from a somewhat different angle, namely, he began with
moment that all computer technology has to.p.d. (from the point of view of thermodynamics) equal to 0%. Since not
does no mechanical work: even the movement of air ends up in an enclosed space
Data center, also turning into heat. Therefore, all power supplied to the rack must be removed from the rack as heat.
The value of 5 kW per rack does not provide for any additional costs for personal heat removal from such
racks (with the exception of the already discussed overlapping of the front parts of the unfilled compartments with plugs in
to avoid hot air suction by front panels of servers).When the rack starts consuming 7, 12, 20 or more
kilowatts, this implies the presence of special measures for heat dissipation from the rack, conventional common systems
thermal control of the entire server room will not cope with the created hot zones behind such racks. In Russia
42U racks are common standard, 45 / 48U racks may encounter delivery issues due to available
geometric restrictions of doorways and / or ways of their delivery to the installation site.Racks for massive
server hardware is usually not collapsible and sensitive to shock during transportation. Another problem
when installing racks, the permissible floor load, expressed in tons per square meter, is
and in kilograms per point. With the current increase in the density of equipment, the indicator may already be insufficient
in 1 ton per square meter (and 250 kg per point), which we operated 5-7 years ago. Worth considering
about 1.5 tons per square meter (and, accordingly, 375-400 kg per point). }

Some data centers also provide a limited number of power outlets per rack and
in the case of lightweight servers – say, 1RU models using SSDs – you can go beyond the available number
power supply connections long before using all the available dedicated power for a given rack
power supply. Many data centers, especially those that prefer telecommunications
equipment, offer a supply of 48V DC voltage.Major manufacturers of server hardware
usually offer models or power supplies that are compatible with 48V power supplies, but this may not apply
for the entire product line. Some data centers prefer constant voltage power supply
for efficiency reasons, to avoid internal losses in one or more conversion steps
AC-DC or DC-AC on existing stages of power supply in the building, air conditioning,
UPS
( uninterruptible power supply batteries , batteries
uninterrupted power supply) and power supply devices for servers.Often this sentence is all-or-
nothing for some data center; don’t assume you can host your servers without
contacts with the management personnel of your data center.

In practice, they often create various balances of highly energy-consuming and more modest in their appetite
equipment inside some rack to match the pins and allocated powers, say mixing panels
IDF / ODF and network devices for power consumption averaging.Decompose such circuit solutions into components in
the logical topology of your Ceph cluster to avoid breakdowns of areas of failure.

Within the server itself, you can have many options to match the required power supply. You
trade-offs should be evaluated on the following points:

• Local Data Center Standards

• Requirements in watts at startup, peak loads and stable operation of servers

• Power efficiency

• Redundancy

Many installations find 2RU servers in the sweet spot; it may or may not be true for your
data center use cases.It is also very common for enterprise-grade installations to provide
servers and other equipment with redundant power supplies as protection against component failure,
so as to allow the supply of electricity without interruption of work. Some data centers even
require redundant power supply.

Server manufacturers often offer an array of options to choose from
PSU
( power supply unit , power supply units):

• Single, double or quadruple { and also working according to the scheme
  2 + 1 }

• Multiple performance levels

• Multiple current ranges

• Voltage compatibility

Your choice can significantly affect the reliability of your cluster and the cost of infrastructure
data center.Dual power supplies also mean doubling the total number of electrical
outlets, which can be a limitation in your rack. It also means doubling the number of power cables
a product for which manufacturers can charge a significant markup. Always check that your
the power cables are suitable for the amperage you need {Amps}.

Single PSU (Power Supply) architecture simplifies wiring and often costs less than
dual solution.The downside is that in the event of a power failure
such a PSU shuts down the entire server or even an entire rack / entire row. There is also a vulnerability that such
the cable may become disconnected due to the negligence of a technician working in the vicinity
server, or even a dump truck driving down the street. In large clusters with small servers,
distributed over many racks, rows and even rooms, this can be an acceptable risk with proper
choices of topology and settings.The author of this writing, however, assumes that the operational cost of a failure or
long downtime usually outweighs the additional cost and complications by 1 level.

With any PSU architecture, it is your responsibility to ensure adequate power for your servers in need
present and future times. For example, as I already wrote, one well-known manufacturer offers at least
ten PSU variants with values ​​of 495, 750 and 1100 watts. Server specifications and their configurators are often
offer some total amperage / watt requirements for selected chassis and components.Be attentive to
power consumption of components at start-up, peak loads and during normal operation – especially with respect to
spindle disks – they can vary very significantly. In some cases, the spinning of discs may shift
in time to align the bursts. { Approx. per .: with simultaneous mass launch
The spindle drives in the chassis can potentially be associated with another problem: the effect of mutual vibration.
Modern server drives are usually equipped with gyro sensors to compensate for fluctuations when exposed
heads to the corresponding track, but it is also worth paying attention to the fastening of the disks itself: as a rule,
it should assume the presence of some kind of dampers, gaskets and springs.}

Also plan your future updates well in advance. If you ordered a chassis model for 24 disks, and
today you have only 12 installed, you need to have a power infrastructure that will take
such an additional load. Two years after, you may wish to replace your 4TB drives with 8TB models.
which in turn will require additional RAM. This action may not be trivial for
your power needs.This suggests that if you foresee the addition of, say, 600 watts,
a dual 1000 watt PSU might be a kink, but a 750 watt dual PSU might be enough. Incremental growth
cost or savings per node quickly add up in clusters with tens or even hundreds of servers.

Also, make sure that if you lose one power supply, the remaining power supply is sufficient for correct
start this server. In the previous example, it is for this reason that the unit doubled with 495 watts was inappropriate.
option.Nowadays, the servers used for Ceph only offer one or two power supply options, however
there are still three or even four options available. Let’s say you need 900 watts of power and you have four
compartment for PSU. You can offer one or two 1000 Watt PSUs, three 495 Watt units, or even four
300 watts. With this choice with a large number, if the loss of one device will prevent your server from working,
you actually have reduced reliability compared to an orchitecture with a single PSU.

Several server vendors offer different power supply efficiency options. Power supply unit with more
efficiency can lead to lower overall costs for power consumption and heat dissipation in the processing center
data while finding a higher cost compromise. Consider natural gas heaters:
the traditional model can operate at an efficiency level of 80%. Condenser and heat reclaim model
withdrawal can save you money while paying your gas bills, however, it can be inherently costly and be
more expensive to install.As an example, when I write about one of the already mentioned manufacturers, he
offers Silver PSUs with efficiency 90%, Gold with 92%, and Platinum with 94%. Consider your local tradeoffs
CapEx and OpEx (capital and operating costs) in addition to green corporate governance and green standard
data center.

Control Infrastructure

Compatible

Your organization can be invested in intersystem server management systems such as Cisco UCS, HPE SIM
or CMC Dell.There may be some tradition of remote control via serial consoles,
which can be problematic for many types of x64-based servers. When choosing servers, you should consider
compatibility in this regard.

Compatible with physical infrastructure

Decades ago, computers were large and standards were few; anyone could require a dedicated room
with unique physical requirements.Today we take advantage of standards and converged
(working together) architectures, but we may still run into some surprises. For only
over the past five years, the author has encountered the following:

• Serial consoles default to 9600 bps, but hardware
  default settings are 19200 bps

• Atypical DTE / DCE pinout not compatible with regular RJ45 adapters

• The equipment still uses 1990 = x DB9 style connections or even some circular connectors 3.5mm audio
  type for access control

• One server model from a larger product line with an unusual built-in network interface, code
  Whose PXE inexplicably switched the sequential console to
  115200 bps

• A server manufacturer whose mounting hardware is designed for 19 “square hole racks
  fastening.In theory, such rails were not designed to fit the usual round holes in the rack, so their
  had to be reamed with a drill due to differences in the sizes of holes and screws.
  { Approx. Per .: okay, at least not colored, like the new Kazakhstani coin! }

Most likely, you are well versed in your practice of working with local servers, but all this applies to
the number of ambushes that can arise when meeting new brands or product generations.

Make sure your choice of server matches your data center racks! Some
overly loaded servers, for example, 90-disk 4U beasts, can be so deep that they
correspond to the uprights and may block aisles or obstruct the doors of the uprights. Early
collect all your dimensional constraints and carefully review the specification tables.
{ Approx. per .: As well as ways of passage and exit! The author of the translation at one time made
a strong impression a lonely 45U rack in a niche of a strongly winding corridor in the basement of a merchant house
19th century leading to the server room.The escorts dreamed that she had reached this place, and then
cannot be dragged forward or backward. Truly: entering the system, know how to get out of it! }

Configuration options for one-time purchase

Corporate procurement, shall we say, can be corporate. Your organization may give you permission to choose
only from a set of preconfigured systems that may be out of date.Maybe so
it happens that the purchasing staff concludes a deal for a certain product line and will resist the order
anything else that better suits your Ceph preference. Let’s say only a server with 12 LFF bays is offered,
while your IOPS requires a server with 25 LFF. Or only configurations with a single 300 GB are offered
disk as a legacy of a SAN or NAS strategy. It may turn out that your warehouse is overcrowded in excess of your needs.
high-speed servers with 24 cores with only 4 disk bays, or frail 4-core 1.2GHz
servers. Or you overpay for an optical drive you don’t need at all.
{ Approx. per .: We all still remember the anecdote about the fact that Bill Gates owns factories
for the production of 3.5 “floppy disks and for this reason stubbornly offers the default boot
from them. Everything develops in a spiral. }

In some cases, you have the opportunity to order the basic configuration and additional items in order to
increase as needed, but be prepared for significant trade-offs that can hinder success,
the capacity and stability of your Ceph clusters.

RAM

In the past Random access memory ( RAM ,
Random Access Memory ) was very expensive and
administrators were tightly constrained by budget and server slots when purchasing their infrastructure.
Today’s technologies, however, provide us with very capacious RAM modules and a sufficient number of
slots in order to often offer for each server terabyte
( TB TB) or even more.{ Approx. per .: In fairness, we note that the cost of 1 GB from the end of summer 2016
nearly doubled by the end of the summer of 2017 in the general market. And right at the time of translation, for example,
jumped by 25% the cost of LR memory (allowing you to install, say, 2TB instead of 1TB in the same slots)
in comparison with its not so much more expensive analogue). Those interested in speculation in the memory market are sent to
site of the exchange. }

Ceph components vary in their memory requirements; in this section we will help you
choose the right size for your servers to match both the goals of the work and the size of the allocated funds.

RAM capacity and speed

Consider the total RAM capacity of your servers. This is not an embarrassing moment, but it is still very
it is important to plan carefully. If your server model accepts no more than 16 memory modules and your original
the calculations are that 64 GB of RAM is what you need, resist the urge to save a few
dollars for 4 GB DIMM. Any subsequent updates will require the discarding of already installed modules in order to
make room for newer and more capacious DIMMs.Situations That May Increase Your RAM Requirements
include:

• Add additional storage to each server

• Replacement of smaller devices with large devices

• Expanding a cluster with additional servers may increase the requirements for an individual
  process

• Subsequent application of caching software

• Fine tuning of operating system or Ceph settings

• Moving to a coherent storage / computing architecture

It often happens that the largest capacity modules available have the highest cost per
every GB, so one step down in capacity level per module can be a nice place to store CapEx
and extensibility.

Servers today can use RAM at different speeds, although mixing of modules usually makes
step down to the lowest common denominator. Your server manufacturer may offer memory with
different speeds, technologies and price positions, and your choice of module size, their number and
locations can affect the speed at which the entire RAM system is able to operate.
Some CPU choices may also have differences in RAM or QPI channels.
{ Approx.Lane: see UPI, Ultra Path Interconnect for Scalable Family Intel ^® Xeon ^® },
which affect the configuration parameters, the total amount of configurable memory and its speed. Such problems
can grow on larger system configurations, for example, for some four-socket system
CPU and 72 memory slots, which may need careful tuning to fetch the very last 20%
productivity.

There are many rules that affect RAM requirements.Once upon a time, a 16 GB database was offered, plus at least 2 GB for each
Ceph daemon (MON, RGW, MDS) and at least 2 GB per OSD. If DIMMs with capacity are available today
16 GB we propose so that for each Ceph server role you can provide at least 64 GB, and for
densely populated OSD nodes would add 2 GB for each OSD after the top ten. Again, when choosing sizes
memory modules, make sure you recalculate the available slots and provide the DIMMs in a way that allows
you can expand in the future without throwing away the investments you have already made.However, at any given time
the most recent and most capacious module is often disproportionately expensive, making modules of the previous level
densities are more acceptable. On multiprocessor systems, make sure that each processor socket
had its own memory slots that are perfectly balanced.
{ Approx. Lane: Remember that the Intel ^® Xeon ^® processor family
Scalable
now have six memory channels, as opposed to four for the previous two generations of E5 / E7, and Amd processors
Epyc eight memory channels.Filling all the memory channel slots can give you a
the exchange rate between the CPU and RAM. }

Storage Devices

Every Ceph cluster consists of a large number of individual disk devices that are placed as internal
Ceph metadata and data entrusted to us by users in bulk. Out of habit, many resources link to them.
as on disks (disks), artifacts from the time when SSDs did not have
sufficient capacity or availability m did not even exist yet.For this reason, in this book we use
the more extended term devices (drives) to include in
other technologies. In practice and in the existing community, you will find that these terms are used
interchangeably, although it is imprecise.

Storage capacity

Smaller device models are often more attractive in terms of cost / GB (or cost / TB) than
the densest monsters in the same generation { Approx.lane: more precisely, still represent
bell-shaped dependence }, but there are other sides. Each device requires a certain compartment
for its placement and in some controller / HBA / channel expander. Less expensive devices are not
a good buy if you need to own, manage, rack, power and cool doubled
the number of servers to host them.

You may also find that the awe of your Ceph cluster attracts users and applications from
carpentry workshop and the capacity that you initially thought was adequate can be very
exhausted in the next fiscal year, or even quarter.Clusters can be expanded by adding
additional servers or replacing smaller drives with larger disks. The former may require
financial and logistical considerations, even if you can return to the data center for
additional racks in a convenient location. The latter can be done in parts, but will most likely require
significant engineering and logistic resources. You also need to be careful not to interrupt
ongoing customer operations while rebalancing your cluster.

In this case, it would be possible to determine how to make the largest disks available. It could be
an effective strategy, but there are a number of caveats:

As we already wrote, all spindle disks with large capacity often use a technology called
SMR (Shingled Magnetic Recording) for receiving
staggering densities. Unfortunately, SMR provides significant penalties for write operations that
often mean that they are not suitable for Ceph implementations, especially for latency sensitive applications
block storage.Intricate caching can mitigate this disadvantage in some way, however the author
of these lines states that are not the devices you are looking for .

Fewer, higher-capacity devices also offer some trade-off versus lower-capacity devices.
disks, in classical terminology, the more spindles, the faster .
For conventional rotating discs (also called conventional spindle )
devices, bandwidth tends to remain about the same as capacity increases.Thus,
a cluster built on 300 x 8 TB devices can provide a much smaller aggregate
speed (IOPS) than a cluster with the same raw capacity built on 600 devices with 4TB
each one.

More modern technologies, on the contrary, may represent the opposite: often models of larger capacity
SAS SATA or NVMe devices are much faster than smaller capacity models thanks to the built-in
parallelism: within them, operations are distributed across many smaller electronic components.

It is therefore critical to plan ahead for the capacity you need in the next month,
next year and for three years from now. There are many ways to grow, but you
save yourself from many sorrows if you prepare a plan for the future. You can even choose not full filling
their disk bays in your OSD Ceph servers. Let’s say you settled on a 12-bay chassis and
initially filled only eight of the available bays with 6 TB devices.Next year when you
additional capacity is required, you can fill these remaining bays in the server with devices with
capacities of 8 or 10 TB at the same cost per unit of today’s smaller devices. Deployment is not
will require the steady removal of such smaller disks, although this can still be done along the way.

Storage Device Design Specifications

While it is possible to mix applications, server strategies, and storage technologies in some
separate cluster, for the sake of clarity, here we will focus on uniform solutions.

The most common storage device sizes used today are 3.5 “LFF and
2.5 “SFF. You may also occasionally stumble upon the available 1.8” form factor, which never
was not widespread. Latest and emerging technologies include NVMe solid state devices
PCI-e and hot-swappable U.2.

Major server manufacturers generally offer both LFF and SFF chassis models. LFF and spindle models
drives often offer more TB / RU
( Rack Unit , a rack unit,
height 4.4cm = 1.73 inches) and cost TB / unit. SFF models and spindle drives usually offer more
devices, but with much less capacity, and the larger number of spindles represent increasing parallelism
and aggregated performance due to the (usually) lower density per rack and unit cost
devices. The choice of form factor is thus part of your decision-making process. Intended
for latency-sensitive block storage may prefer SFF devices, while those
which are optimized for cost, large capacity and / or object storage are prone to LFF devices.

Solid State Devices ( SSD ,
Solid State Disk ) are rarely available in vivo
design LFF; they are usually presented as LFF. Although SFF can be inserted into many bays
and LFF guides through inexpensive adapters and fillers, the more common choice is natural
SFF models. However, server buyers today face a quandary; one popular
the approach is a server chassis that represents 12 or even up to 72 LFF devices for high density
TB / RU and at the same time allocate a pair of internal or rear-mounted SFF bays for application
as boot / operating system.This avoids decreasing the capacity of your cluster due to
the need to divert the precious LFF bays of the front panel from the total volume of mass served data.

In its early years, SSD storage was mainly used for specialized cases due to the very high
cost relative to spindle drives, for example, for caching, heavily used databases, and
also an option for laptops in which battery power was high and physical
concussion.

Storage longevity and speed

The durability of a particular device model is not usually considered for traditional spindle
devices, despite the claims of corporate drives over consumer ones. Flash / SSD devices, however
are very different and require special consideration. Traditional wisdom used to be that flash devices
SLC
( Single-Level Cell , Single-Level Memory Cells)
will last much longer than denser and less expensive models
MLC
( Multi-Level Cell , Multi-Level Memories),
although this has recently been questioned.Until you begin to consider the most
low end SATA devices in the consumer / desktop segment SATA this difference is not worth serious
consideration.

Modern enterprise-class drives contain a lot of redundant maintenance, which means that some
memory cells are reserved so that the built-in drive controller can more efficiently balance
writing evenly across memory cells and, as necessary, extract spare blocks for maintenance from
time to replace aged blocks.For example, you might find an inexpensive consumer disc with
the declared capacity of 480GB and the corporate model of the same manufacturer with only 400GB.

Even among corporate SSDs, the longevity value is the total number of records
data of the entire capacity of a given device in relation to its lifetime – can vary significantly. It
often measured as DWPD
( Drive Writes Per Day , Number of Disk Writes Per Day) –
depending on the service life of the drive, which is often five years, but sometimes it is equal to three
years.Let’s say a 1TB device has a five-year warranty and is rated to write 3.56PB throughout its
service life. This results in an estimate of ~ 2 DWPD.

Consider this example of a product line with three levels of caching.

You can see that the durability even in one product line can change more than 30 times and with
this also changes the speed significantly.Pay close attention to both ratings, especially for discs that
which are intended to be used in journals as they will determine how many sections of the journals
can take each of them before it becomes a bottleneck. As a rule set in stone, take
quotient of the write speed of the logger to the write speed of the OSD itself. For example,
if the journal device is writing at 1GB / s and your OSD is writing at 100MB / s,
you can package up to 10 logs on each logging device.

Choosing a target longevity for your cluster log and OSD devices can be complex and rely on
difficult to predict subsequent exchange. The personal philosophy of the author of these lines is that the mental
the peace of mind gained from top-tier reliability tends to outweigh the additional
the cost of moving from the middle tier, but your limits may be different. Many clusters do a great job
with drives that are class 3 DWPD, however the author of these lines would not recommend a curve slope
cost / durability.Please note that SSDs used for the Ceph Monitor DB can easily receive
2 DPWDs or more in a cluster with hundreds of OSDs. For this reason, you are strongly encouraged to provide MON
SSD with a ratio of 3 DWPD, or even better 10 DWPD. Authors have experienced multiple near-simultaneous rejections
MON due to the low wear resistance of the devices; we don’t want you to experience something like this.

Circumstances sometimes force us to deploy a solution to our beloved servers.In past
used hard drives could be a constant headache, but today’s drives have significant
better durability. Reusable SSDs, however, can become a constantly ticking (silent) bomb.
delayed action. At the very least, you will need to check the remaining lifetime counter like this
tool like smartctl or isdct
to avoid (literally) a rude nocturnal awakening.

Storage Device Types

Fiber channel (FC) devices, although once popular in corporate data centers,
more and more obsolete in new deployments and in most cases are not good
adapted for the Ceph architecture running on open source hardware.Most of the clusters in our
days built with SAS or SATA interfaces. Opinions differ on the merits of SAS over SATA; at
With modern HBA technologies, devices and OS drivers, the gap between the two may be less than before.
Successful clusters have been built on SATA devices, however many administrators believe that devices
SAS tend to perform better, especially under heavy loads. None of the options can
be disastrous because Ceph is built to guarantee redundancy and
data availability.{ Approx. per: in many product lines, the only significant
the difference is the ability to build SAS Multiple Paths. }

A more essential choice is between conventional devices with rotating magnetic plates, commonly referred to as
spindles and SSD. The speed and capacity of modern SSDs are steadily increasing, and
their value is falling rapidly and steadily year after year. The development of magnetic disks is less impressive: capacity
grows steadily upward with a creak, but the speeds / bandwidths are largely limited by physics.In the past, the cost per hectare of GB of some SSD was impressively higher than the cost of a magnetic disk, which limited
their use by certain mission-critical and other applications, however, as their price increases continuously
fell, they become more and more competitive in cost. Considering TCO, not just CapEx, the fact that
rotating discs consume more power and thus require more additional cooling, additionally
evens out the existing financial gap.Today’s enterprise SSDs are also more reliable than magnetic disks.
which should also be considered.

Your limitations may vary, but for many now the choice between SSD and magnetic disks is now based
on the application. If your cluster’s role is to provide block storage for thousands
virtual machines running various applications, your users may not be satisfied with the available
performance limitations of magnetic disks and you have a chance to score IOPS long before the cluster
will fill up.If, however, your use case is a true REST style object service
using a RADOS gateway or long-term archive, density and capacity may have a higher preference for
larger but slower spinning disks for the OSD service.

NVMe is a brand new technology that is rapidly gaining popularity as an alternative
SAS / SATA SSD-based devices. Most NVMe devices available today are in the form of regular cards.
PCIe, although there are interesting emerging architectures for traditional hot-swappable
rotating devices in the bays of the front panel.In recent years, prices for NVMe drives have dropped significantly, which
their amazing speed makes them an increasingly popular choice for serving Ceph logs.
{ Approx. Per .: an even more impressive numerical indicator is not so much the value itself
the rate of exchange with a separate process, how many are the total number of simultaneously supported such processes, which makes
possible almost linear growth of the total throughput more …. }
Traditional SAS and SATA interfaces were developed in an era of much slower media than
PCIe bus with multiple lane.

NVMe was designed for modern, fast media without the limitations of physically searching for spinning disks and
offers a more efficient protocol. Enormous speed with more and more NVMe drives
finds them selected for Ceph log maintenance { Approx. lane: databases
BlueStore }: You can often pack ten or more OSD logs onto a single NVMe device.
Despite the fact that today they are more expensive per 1 GB than a regular SSD, they are increasing dramatically
performance and we should expect NVMe to become a common place for logs { Approx.lane: BlueStore }. Most servers offer several available conventional PCIe slots that
today, the use of NVMe for data storage is usually limited instead of large OSD storage, but as it evolves
server and chassis architectures we are starting to see products offering hot-swappable NVMe devices using
the latest PCIe connection types and in the coming years, entire scale-out clusters will be able to receive
advantage of NVMe speeds.{ Approx. Lane: Modern 2017 systems based on Intel ^® processors
Xeon ^® of the Scalable family and Amd Epyc processors are already equipped with such devices based on the SFF-8639 connector, which is physically (but not at the protocol level!) Compatible with those used for connection
SAS / SATA devices for up to 4 lane PCIe output. }

Regardless of the type of device, you may consider the provided devices from at least two
manufacturers in order to minimize power problems, differences in failure rates and potential
design or firmware flaws that could affect your clusters.some follow up to
original disks with different VARs or released at different times, the basic idea is to have disks from
many productions in order to avoid the phenomenon of bad batch .

Number of storage bays in chassis

One of the key factors in choosing your server model is the total number of devices that can
be provided within everyone. In the recent past, servers were often able to provide only two disks,
requiring external JBODs or RAID arrays for mass storage, however today the entire front panel and some
cases, most of the rear panel is available for storage.

MON, RGW and MDS Ceph servers do not require a lot of local storage and are often implemented as
basic 1U servers, blades or thin models providing two server modules in a separate 1U chassis
{ Approx. lane: four modules in a 2U chassis, etc., up to
24 dual-processor modules
in 8U design. } Two or four drives are probably all you need. Take care
however, there is a failure domain: in dual or bad systems, you must take action to
the fact that the loss or temporary downtime of one of the chassis will not bring big losses to your cluster.By this
For this reason, Ceph designers use the most modern, but separately located 1U servers for such
applications.

For OSD Ceph servers, drive bays are often the main limiting factor. Since optical media
become less and less relevant, their applicability on the server has largely disappeared, and the occupied
they once used the space for more drive bays. For example, a certain
A 1U server with an optical drive located in it can offer 8 SFF, however, it is usually without it
offers 10, 25% puffing density.For 2U servers, it is common to find models for 24 or 25 SFF or
12 LFF with front loading bays. Also, some manufacturers have models with compartments for
rear panel drives that accommodate 24 or 32 devices in a 2U or 3U chassis. { Approx.
lane: in addition, rails retractable and hot-swappable chassis are available,
and not only in the well-known 4RU version, but also in the 1RU implementation of }. Consider cooling design and installation when thinking about
such models.A data center with hot and cold aisles, for example, may not be ideal
environment for devices located on the back.

Mirroring of the operating system / boot device is common and in some server rooms
models, a pair of rear or internal bays for this application, freeing up costly front bays
panels for mass storage devices. Exercise caution when using internal compartments that
which require the server to be shut down to replace the drive.{ Approx. per .: if they leave
the boot devices are out of order, is it highly likely that you want to service it when it is on?
Pay attention to SATA DOM devices, which also usually have mirroring functionality. }

Since data center space is often limited, or charges rent based on
number of racks or RU, more in demand are servers offering more slots per rack in terms of
density attributable to RU and cost of 1 RU.They can also provide financial gains in what is needed.
provide a smaller total number of switch CPU ports. Thus, except for very small or
lab / test clusters, 1U servers with limited number of drive bays rarely – but
not always – preferred for OSD systems. { Approx. per .: once again we remind
about its 1U solution with 14 drives! }

It may be tempting to create a cluster on top of dense servers providing 36, 72, or even 90
compartments, but there are significant risks to this approach, in particular, the presence of the size of the failure areas.Failure Domain ( Failure Domain )
is a set of resources that can experience joint failure or other kind of unavailability. For
Ceph has two important factors here. First, you must ensure that no area of ​​failure stops
the bulk of your MON nodes, or a more generic copy of the data in the OSD nodes. Thus, MON is better placed
no more than one in each physical stance. Second, for OSD nodes, consider the percentage
from the total contained in the cluster to be located in one rack or, more critically, in one chassis.

There are some dual / quadruple systems that present a latent threat: if they use
power supplies, one failure can take out many servers. Any kind of server chassis periodically
serviced for replacing defective or failed components, for inserting additional RAM, for
firmware updates, or other built-in or architectural changes. Since Ceph
is built with redundancy to ensure that nothing is lost, some large area of ​​failure can
temporarily, but significantly, reduce the aggregated performance of your cluster for the duration of this
failure, maintenance work, or even a simple reboot to update your kernel.Even more dangerous
hardware catastrophic failures: the larger part of your cluster is in a separate chassis – or even in a separate
rack, the greater the impact on the service, especially if your cluster is re-running like crazy
balancing data to ensure security. This rebalancing can greatly
affect the normal user experience or even result in all remaining devices
busy filling because they are quickly accepting additional data.

Consider an example for a cluster with 450 OSDs distributed across three physical and logical racks:

In the event of failure of just one server with 75 compartments, this will mean that in order to maintain the safety
data, your cluster will be forced to move half of the data on this volume to store on the remaining in this rack
servers. If such a server is already 40% full, they will now schedule write recovery,
leaving the work of users in a state of terrible hunger. When the data is uploaded, many OSDs will also cross
filling threshold and the cluster will be brought to a halt.Your users will have a very bad day, and yours will have
worse, as they all storm your workplace with torches and pitchforks. Even if this OSD is less full,
the performance of the object service degrades, and the block service will slow down to the point where hundreds and thousands of VMs
may collapse.

On the other extreme side are dual, quadruple, or other blade systems. They have the property
a separate chassis that accommodates two, four or more compact server blades / pallets.Some organizations
prefer them in terms of density or for other reasons, although sometimes such advantages remain for
edge at best. Such systems are usually not the best choice for OSD Ceph:

• They are often not designed to accommodate more than two or three storage devices, which is confusing
  density and cost per TB.

• They interfere with the convenient OSD ratio for logging in order to efficiently apply fast but
  expensive devices.

• The chassis acts as an area of ​​failure: failure or maintenance work will disable everything contained in it.
  servers. Some models have limited redundancy, or do not have it at all, or even share
  network connections, which increases the area susceptible to powerful problems.

Since MON, RGW and MDS Ceph nodes do not require large local storage, such systems, however, have
certain popularity for these applications in comparison with additional constrained requirements
to the equipment.This, however, may turn out to be a kind of trap, again returning to the discussion of the presence
areas of failure. If your cluster has five MONs, and four of them are in a quad chassis,
just one refusal can stop all work.

Server density is thus a trade-off in many circumstances, but you
are required to to consider the available areas of failure. For block storage
24-25-bay chassis options are often seen as a sweet spot.For storage
objects in which latency is less critical, denser systems may be acceptable in order to
maximizing GB per RU and minimizing RU cost.

Most likely you have some capacity value in mind for your cluster, carefully extrapolated
from existing data, user needs and forecasts. You can easily perform calculations and
plan how many device bays and OSDs you might need to provide that capacity.Keep in mind, however, that failures are unpredictable; you can earn significant appreciation,
by planning ahead of time the additional capacity of the drive bays, which are not initially full, to accommodate
subsequently expanding incrementally without having to find budget or rack space for new
servers. It will also allow for seamless migration to larger storage devices without the need for
preliminary compression of the entire cluster into a smaller number of available devices or decommissioning some for
emptying the compartments.

Today’s servers use controllers to connect
storage devices, networking environments, and other technologies that we use to call peripheral
devices. Often this is usually a separate add-on card using PCI-e or other standards,
although some server motherboards or chassis may offer onboard options as well. Built-in
controllers are convenient, but can offer modest capacities and performance.They are also smaller
adapted for upgrades to apply technology improvements.

In this section, we will explore a number of options for your Ceph server controllers.

HBA / Storage Controller Type

HBA (Host Bus Adapter) is a synonym for controller , describes
the server component that connects storage devices to the remainder of the server. If such
functionality is built into your motherboard instead of being represented by a discrete card,
it is still represented by some HBA { Approx.per .: moreover, it can
contained within the processor itself, as it is implemented, for example, in the Baikal processors. }
Consider using embedded HBAs for Ceph data carefully; their performance
maybe dull at best.

There are two main types of HBAs: basic controllers and those that offer built-in functionality.
RAID. Some appeal to the past when there were JBOD cards and later became HBAs, although this is not accurate and
wrong.

RAID-capable HBAs typically contain SoC
( System on Chip ) shared with GB or more
memory caching. Since memory is volatile, it is personally powered
BBU
( battery backup unit , battery backup unit)
to preserve content across reboots or power events so that it can be
reset to devices when the system recovers.Such cards can be used to organize
device mirroring, striping, or other volumes that can then be provided to the operating room
system as a separate device. This can reduce complexity on the software side
due to the expansion of overhead costs of significant management and downsides during work:

• Increase in value

• Increased complexity and potential for firmware errors, ultimately resulting in decreased
  reliability

• Increase in deployment complexity

• In some cases, an increase in latency

• Escort growth: conventional batteries are usually limited to use for only a year;
  an alternative is supercapacities, probably for three years.When they fail, they become unstable.
  or firmware declarations are issued, performance degrades and must be replaced, or
  update.

• Decreased monitoring ability: individual drives presented as OSDs may need to be forwarded
  directly or wrapped in a separate device RAID0 volume; it makes it difficult or impossible
  application of tools such as iostat and
  smartctl .

The author of this article considers RAID HBA to be the most troublesome
a separate component of of its Ceph clusters and furiously recommends the use of simple models
HBA without RAID. The liberated purchase and maintenance costs can support improvements elsewhere in
your system. This approach, however, means that you may have to choose the vulnerability of some
boot volume without mirroring or the complexity of creating a mirror programmatically.Some administrators
run Ceph systems with boot volumes without a mirror, but a failure at this point may be
a headache during recovery, so the author strongly recommends creating a mirror.

Network Options

Improving the network environment is perhaps one of the most effective places to use money within your
the Ceph cluster, and sometimes the most easily detected among the missed ones. This is the worst part of your
architectures for petty economy and the worst amenable to later fixes.Do not do that.
Just never.

Most Ceph clusters are implemented with an Ethernet networking environment, although Infiniband and other technologies
{ Approx. per .: for example, Omni-Path and Angara } are not unknown. Since the cluster
Ceph uses TCP / IP and can use most types of network infrastructures.
{ Approx. Per .: strictly speaking, when using RDMA, Ceph goes beyond
TCP / IP, but this is not so important at the moment.}
Laboratories, PoC
( Proof of Concept , proof of concept) and very
small clusters can start with a 1Gb / s connection, however most industrial clusters require
at least 10Gb / s. Larger and SSD-based installations are increasingly making use of the evolving
network environments 25Gb / s, 40Gb / s and 100Gb / s.

While Ceph does not require LACP or any other binding / trunk / aggregation strategy, their use is
standard practice.Since Ceph is typically used by a large number of clients accessing each
from the servers, it actually increases the bandwidth availability of the users. Possibility
to safely emerge from the storm of NIC / switch failures and maintenance of the network environment, however, more important and
worth the money in itself. The author of these lines recommends active / active LACP bindings.

Ceph is used to providing two networking environments:

• Public ( public ) network environment by
  which clients access the data.MON and OSD nodes also communicate on such a public network
  environment.

• Private ( private ) network environment applies
  exclusively for replication and recovery between OSD nodes and is also named network environment
  cluster , servers (backend)
  and replication . It is recommended not to apply any
  it was a gateway.

It is possible to configure Ceph to use only one network environment, however, for deployed in
industrial scale clusters, this is an obstacle to helping to ensure that the exchange
replications and client exchanges will not complete each other or result in DoS (Denial of Service).The split architecture also simplifies the analysis of bandwidth usage trends and provides
functionality to further increase speed and expand capacity as needed.

Public and private networking environments can be implemented with separate network switches,
or they can use VLANs or other partitioning strategies. Consult your network
team for preferred approaches, but ensure that your network architecture is
can provide full bandwidth and can be expanded further by adding additional
hosts OSD, RGW, or MDS.

If your budget, infrastructure, or server components don’t allow for fast implementation
of both network environments, public and replication private, your
preference should be given to a private networked replication environment, for example 40Gb / s bound connections for
replication and associated 10Gb / s connections for your public network environment. During periods of filling /
recovery, your replication network can easily saturate and become a bottleneck.

One common approach is to provide each server with two identical dual port NICs,
when binding one of the ports to each of the cards for your replication network and one from each card for
public network environment. Thus, the failure of an individual NIC is well tolerated as is the failure of one of the
upstream switches.

Network / Serial / KVM Control Mapping

In the past, servers were usually managed via serial consoles with a CLI or menu interface.Even nowadays
low-cost public servers in beige chassis offer some kind of network management interface, usually
with UI SSH or HTTPS. Examples are ILOM Oracle, iDRAC Dell and iLO HPE.

Some servers may not offer anything other than a KVM device with this trade
brands like Lantronix or Raritan, which can upgrade some necessary functionality. Writing
these lines the author belongs to the old school and likes servers that have at least basic
power management and self-spinning capability via a serial console, although this requires a dedicated
infrastructure.Management network interfaces offer a variety of management and functionality
monitoring. Whichever way you go, the author strongly recommends that you be able to connect
a server console that runs both before boot (BIOS and installation) and after (operating system).
This ability is invaluable for troubleshooting network problems and hardware problems, and keeps someone safe.
from being sent to your data center at 3 a.m. to find what’s broken.{ Approx. Per .: the author of the translation advises using IPMI as a standard for this
(agree, standardization has a reason, right?) and once again recommends automating this process with
using Ansible
or Zabbix. }

Adapter Slots

Modern servers often offer an abundance of built-in resources:

• Network interfaces

• Management interfaces

• Storage Controllers

• Keyboard / Video / Mouse (KVM)

• Multipurpose USB ports

Chances are that you will need to add additional network and storage controllers to bind or
because the built-in interfaces can only have 1Gb / s.Depending on your server model, they
can have the form:

• PCI-e standard cards

• Individual mezzanine card that does not consume PCIe slot
  { Approx. Per .: I mean exactly the slot, not the PCIe port, which willy-nilly
  consumes available lane PCIe. Please note that there is an open standard for this type of construct:
  OCP – Open Compute Project – so it’s not like that
  poorly! }

• Proprietary modules LAN On Board
  ( LOM )

For Ceph systems – especially OSD servers – it is usually necessary to add at least four
network interface and at least one storage adapter, which easily eats up three PCI-e slots.Thoroughly
review your server model schematics and specification descriptions to ensure you can provide what
what you need. Some servers may require optional PCI-e risers in order to accommodate
a sufficient number of slots; study your server model spec more closely to make sure the overall
number and length / height { Approx. per .: and sometimes the width! } slots are sufficient.
Some systems also dictate some order for filling PCI-e slots and may restrict which cards
which are supported in certain slots due to cooling or cleanliness limitations.Speeds available
slots may vary; It is not unusual for a server to support both x8 and x16 slots.
Greedy cards, including NICs, can become a bottleneck if installed in a slot that provides
less lane than they can use. { Approx. per .: let us also draw your attention
to the slot bifurcation option available in the PCI-e standard and implemented in a number of motherboards
PCIe, which allows you to split lane slots across different CPUs accessing external devices
through this slot, thereby reducing the load on the CPUs themselves.}

The author of these lines strongly recommends planning ahead with at least one PCI-e slot empty: you
you may find that after a year you will want to add NVMe logs or other upgrades due to changed
needs and workloads. This will be much less hassle and cost than replacing an unsuitable one.
the entire server and your foresight will be praised.

The very first server scheduling solution is often model selection
CPU
(CPU, Central Processor Unit ).You used to have
there was only a handful or even one choice, however these days x64 server processors offer dozens of
options, including the number of cores and clock speed.
{ Approx. per .: as well as the number of channels between processors, instruction systems and even the presence
external interface, see, for example, Intel ^® Xeon ^® Scalable family. }
In this section, we explore these options and help you make the right choices for your Ceph implementation.It is in this area that it is also possible to go too far, but as we will see, this may not be the best place.
hitting your budget.

Number of CPU sockets

Most of the servers used for Ceph today are either single or dual architecture.
connectors under the CPU. Large four-socket servers are usually wasteful for Ceph and bear increasing
cost and complexity of work. MON and RGW servers can often get by with just one full socket with
at least four CPU cores, although this will also limit memory capacity.{ Approx. per .: Think about the benefits of uniformity, and therefore interchangeability
motherboards! This can help you unify maintenance. }

It is natural to feel that the faster the CPU cores, the better, but with respect to Ceph, this is usually not
is the most efficient place to spend extra funds. The most
the first and narrowest bottleneck of a loaded cluster is usually congestion
storage drives or networked replication environments.Ceph daemons are multithreaded, so a solution with a lot
the number of cores is usually better than the cost of money according to the GigaHertz cost curve.
The rules set in stone can be tricky and the options here will change, especially with the evolution of the CPU.
however, at a minimum, these lines suggest the following:

• MON nodes: four cores

• RGW nodes: eight cores

• MDS Nodes: Four cores with the highest clock rate

• OSD Nodes: one GHz cores on HDD, two on SSDs, five on NVMe.Round up if using dmcrypt
  or compression.

OSD systems with fast SSD / NVMe storage devices need more CPUs per storage unit
to avoid overloading the CPU.

Within a product line of CPUs, different CPU models may support a different number of
QPI inter-socket connections { Approx. per .: UPI } or different number
memory channels. This can affect the total memory capacity or the resulting speed.Making a choice
stay on the model that has more channels when compared with an analog with a lower number
channels.

However, a large number of CPUs can hurt performance.
Modern processors use C-states technology to slow down
or even turn off selected cores to conserve power and heat. There are some facts suggesting that
transitions between C-states can interrupt processing, especially when used
high speed NICs.So a top-end CPU with at least 18 cores could be disastrous.
for MON nodes, or even for OSD nodes with a modest number of devices. It may probably soften after this.
the fact, as the prohibition of C-states both in the BIOS, and through the available arguments of the kernel command line
{ Approx. per .: more … }, but this emphasizes the importance of the fact that it is not worth doing
gigantomania in providing CPU clock speeds.

For a long time, it has been the case that within a single generation of CPUs, performance gains translate into price increases.
For all but the densest servers, the fastest models available – measured by the number of cores or
clock rates – usually overkill and not cost effective for Ceph.But,
it is wise not to cut it too much; you want to overclock power in cases where your cluster is clogged or
is under load. We also never know how awe-inspiring computationally expensive
functionality will appear in the next edition (including compression in the newly available Luminous),
therefore, there is also some value in a reasonable supply. The continuous operation of your CPUs at 90% utilization is not
will work wonders for your latency and ability to withstand stress.As it removes
coding (see Chapter 4 and Chapter 8) is becoming more common, CPU resources need to increase, which is
another reason for providing a reasonable amount of extra CPU frequencies these days.

New technologies

These days, Ceph implementations typically use regular servers, but an interesting new technology is
in the integration of some compact system directly into the electronic board of the device, including dual interfaces
Ethernet.Think of this as the newest build of the disk device that Linux runs on board.
Since everyone only needs to arm a single OSD, its modest processor and bandwidth
ability is enough. Some kind of OSD chassis, instead of being some kind of expensive general computer
destination becomes an efficient disk array with a built-in network switch. Such microprocessor
devices are not yet widely available or implemented, but tomorrow they promise an interesting, scalable modular
system.

Another emerging technology that can be purchased and deployed today is InfiniFlash
SanDisk, Dense SSD Technology That Can Be Used As Underlying Storage for OSD
Ceph.

Additional resources for selecting equipment can be found at the following sites:

There are many factors that influence the choice of server hardware for Ceph clusters, and
each node type has different requirements and limitations.Among other things, the most important is
consideration of the speed of the network environment and areas of failure. When planning a Ceph capacity; it is important to remember that
do not work with OSD devices filled directly to 99%; it is prudent to plan a cluster with
so that it does not exceed the OSD raw space utilization above 70%.

90,000 The leader of the “Greens” in Germany got into a scandal because of the call to arm Ukraine ➤ HubLoid

Despite the discontent in the party, Khabek did not give up his words about weapons for the Ukrainian army and explained what he meant.

The Greens leader explained why he supports the armament of Ukraine / photo: Reuters

In June, the German Green Party was going to approve the electoral program. But now the words of its leader, Robert Habek, have created problems. In the end, he actually departed from the traditional pacifist position of his political power. “In my opinion, it is difficult for Ukraine to abandon weapons for self-defense, in particular, defensive weapons,” Bild quotes Khabek. He made this comment during a visit to Ukraine, during which he visited the front line of the war.

The Greens leader was criticized not only by the SPD and the Left politicians. Some members of the same party also distanced themselves from Khabek. Former Green leader Jurgen Trittin rejected a proposal to make an exception for the Ukrainian army.

“Exporting weapons to Ukraine contradicts our principle, which requires us to refuse to export weapons to war zones,” Trittin stressed.

However, Hebek did not back down from his words. Instead, he offered a more detailed explanation of what he meant.

“Ukraine is not only fighting for itself, it protects the security of Europe. And it was left alone,” Hebek explained, adding that he meant the export of “night vision devices, reconnaissance equipment, equipment for the disposal of ammunition, as well as technologies for transportation and the treatment of the wounded. ”

“I spoke about Ukraine, about a specific situation, about the annexation of Crimea and shelling of soldiers,” the leader of the Greens emphasized.

He stressed that he did not call for the supply of weapons to other countries.At the same time, he ruled out the possibility of Ukraine joining NATO in the near future.

“No, you just can’t do it right now. NATO is not ready. This will exacerbate the situation. Ukraine needs to be patient,” he advised.

Elections in Germany: What We Know

• Federal elections in Germany will take place on September 26th. The current Chancellor Angela Merkel announced during the New Year’s address that she was not going to take part in them.
• The German media reports that the Green Party has a good chance of joining the new government.