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A Philippine soldier (R) aboard an armored personnel carrier (APC) watches 
vehicles pass a military checkpoint in the town of Datu Piang in 
the southern Philippine province of Maguindanao on Mindanao island on September 
5, 2011. Armed Muslim clans in the strife-torn southern Philippines are 
holding 11 people, including several children captive, as part of a decades-long 
feud, the military said.AFP/FileZAMBOANGA, Philippines (AFP)  Armed Muslim 
clans in the strife-torn southern Philippines are holding 11 people, including 
several children captive, as part of a decades-long feud, the military said 
on Friday.The tit-for-tat kidnappings are part of a battle for land between 
two clans that began 30 years ago on Basilan, a small, remote 
island dominated by Islamic militants and separatist rebels, said Colonel 
Rodrigo Gregorio.The feud has previously led to exchanges of gunfire and 
claimed about 20 lives from both sides, according to Gregorio, the regional 
military spokesman."Hopefully, there won't be any violence. The two sides 
are still talking," he told AFP.The latest hostilities began on Tuesday 
when three daughters of clan leader "Commander Hassan" were abducted by 
a rival family on Basilan, said Gregorio.Hassan's armed followers retaliated 
by abducting 12 members of the rival clan, including seven children on 
Thursday.Gregorio said the local government and military were negotiating 
with both sides and had successfully obtained the release 
muscles and rotate your upper torso as you pull the tubing away 
from its origin. Slowly return to starting position. Repeat 10 times, then 
switch sides.7. SMITH MACHINEWhy it's useless: The Smith machine, a multi-purpose 
machine using a bar attached to a sliding sled, is used for 
upright rows. But pulling the bar up and under the chin in 
this way compresses nerves in the shoulder area and can lead to 
inflammation, says Muelrath.What to do instead: Strengthen the same muscles 
without the injury risk with dumbbell front raises.To do: Hold onto dumbbells 
and stand with arms straight, palms facing your thighs. Alternately raise 
one dumbbell to shoulder height; pause and lower. Repeat with other arm. 
Perform 10 to 12 reps each arm.RELATED: 9 Exercises You're Doing Wrong8. 
LEG EXTENSION MACHINEWhy it's useless: Sitting and extending legs out to 
a horizontal position is simply not functional, says Holland. "You never 
use this move in real life-plus, it targets only the quadriceps."What to 
do instead: Choose an exercise that targets many leg muscles at once, 
such as lunges.To do: Stand with dumbbells or your hands on your 
hips. Step forward with your left foot, landing on the heel then 
forefoot and lowering yourself towards the floor. Both knees should be bent 
at a 45-degree angle. Return to original position by extending your left 
knee and hip. Alternate sides for 10 to 15 reps each leg.9. 
INNER AND OUTER THIGH MACHINEWhy it's useless: This ma


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