مؤسسة نودم الاعلامية الحيادية في نقل الخبر
سوريا، قامشلو: همرين أحمد مراسلة Nûdem
طالبت منظمة صوت المعتقلين السلطات السورية بالكشف عن مصير الشاب الكُردي لاوين حاجي المفقود منذ الثالث من أيار عام /2012، بعد أن ذهب لاستلام ويثقة تخرجه الجامعية، ومنذ ذلك الحين انقطعت اخباره حتى هذا التاريخ.
لاوين أحمد حاجي مواليد قرية عرعور من منطقة ديريك مواليد 1985، اختفى في مدينة دمشق، حيث كان يدرس قسم الجغرافية في جامعتها. وفي بيانهم طالبت المنظمة الخيرين الذين يملكون معلوماتٍ عنه إخبار ذويه.
نص مناشدة ومطالبة منظمة صوت المعتقلين:
لاسم : لاوين احمد حاجي
مواليد :1985 قرية عرعور منطقة مالكية
اسم الأم: فريده حمدو
العمل : طالب في جامعة دمشق فرع جغرافيا
تاريخ الاختفاء :03.05.2012
مكان الاختفاء : دمشق
حسب الاخبار الموجودة لدى ذويه انه ذهب لاستلام وثيقة التخرج من الجامعه وبعد خروجه من الجامعة انقطعت اخباره ولا يعرف الجهة التي توجها إليها ( زورافا ) أو (وادي المشاريع ) .
إننا في منظمة صوت المعتقلين نطالب السلطات السورية بالمساعدة في الكشف عن مصير الشاب المفقود لاوين حاجي كون مدينة دمشق بالكامل كانت تحت سيطرة قوات النظام السوري وكما نناشد جميع المنظمات الحقوقية المعنية بحقوق الانسان بالمساعدة في الكشف عن مصير المفقود لاوين حاجي ونناشد الخيرين الذين يملكون معلومات عنه بالاتصال بنا أو بذويه للمساعدة في الكشف عن مصيره.
منظمة صوت المعتقلين Dengê girtiyan
18.04.2020
You have mentioned very interesting points! ps decent internet site.
The Place the bar touches your chest should be particular person and I’d suggest feeling out what feels strongest for you.
In this guide, I will train you tips on how to do Close
Grip Bench Presses together with important teaching suggestions, what muscular tissues
are being labored and some variations you possibly can strive.
To maximize engagement on your triceps, you should press the barbell over your TORSO.
This will help position the barbell over your torso throughout your repetitions.
This lift requires larger levels of wrist power and
mobility plus biceps and forearm power. However it’s a great
change of pace carry and if you would like to strengthen your higher chest, this is for you.
I’m still a giant fan of this rule as a end result of it nonetheless allows the
lifter to work on grip strength for lighter sets and still be ready to lock into heavier weight to give consideration to the traps.
Hold in mind though, that this is dealing with collegiate soccer players.
I would suggest adjusting the load standard for straps based
mostly in your state of affairs. Add it as a primary movement on arm or chest-focused coaching days, or use it as an adjunct lift to enhance different urgent exercises.
Comply With these steps to execute the shut grip bench press with confidence and effectivity.
The third and last train of the barbell tricep exercise
is the overhead triceps extension. It’s easily top-of-the-line triceps workouts
and hits all three heads of the triceps, the long head particularly.
Start with mild weights and provides your self a while
to perfect the close grip dumbbell press before you lift heavier weights.
This compound exercise is often utilized by bodybuilders and weightlifters alike to construct muscle mass and improve power in the upper body.
As a back movement, the barbell shrug is a well-liked
various to cable shrugs and may help you obtain a more outlined and
sculpted physique. Yes, the barbell seated close-grip focus curl
can undoubtedly assist enhance your grip power. By performing this train, you engage the muscle tissue in your forearms, which are answerable for grip energy.
Performed on an incline bench, this variation holds
your torso in place, reducing momentum and making certain constant pressure on the biceps by
way of a larger range of motion than many curl variations.
By focusing on both the long and quick heads of the
biceps, Spider curls help create thicker, more defined arms.
Maintain your chest against the bench, use a full ROM, and give consideration to
controlled reps. The secret is to concentrate on both compound movements
that permit heavy loading (e.g., close-grip bench press and dips) and
isolation workout routines that particularly target every head (e.g., skullcrushers and cable pushdowns).
When performing a slender chest press, begin with 75-80% of the weight you utilize when performing a
wide-grip press. If it’s simple, add more weight; if you find the exercise troublesome, take off some weight.
Bio-Gro by iSatori is a sophisticated bioactive peptide complement that
accelerates muscle restoration and improves protein synthesis.
Designed to amplify the results of your workouts, Bio-Gro ensures your muscle tissue rebuild stronger and quicker.
Download StrengthLog at no cost,
maintain track of your weights and reps, and try to beat your
previous numbers every exercise. It helps you keep consistent, set and obtain particular objectives, observe
your progress over time, identify patterns in your training, and maintain yourself accountable to your
health targets. Beneath is a list of a few of the multi-grip barbells
that didn’t make it into the Top 5 however deserve a point out.
Take the load critically into consideration if you’re a beginner
and don’t need to be faced with an excessive multi-grip
bar weight as a limiting factor. A multi-grip barbell normally weighs wherever between eleven to 20 kg (24 to 44 lbs).
While the close-grip bench muscles labored embrace the shoulders,
the train places more strain in your triceps than the wide-grip press.
In a close-grip bench press, the hands are positioned closer together on the barbell, typically round
shoulder-width apart or slightly narrower. This narrower grip shifts the give
attention to the internal chest to the triceps muscle tissue.
Bouncing the bar off the chest is an attempt to push heavy weight up with momentum.
This increases the danger of harm to the sternum and reduces the effectiveness of the close-grip press.
The train should be executed slowly and with management from begin to end using appropriate weight resistance to make sure correct
form and activation of the triceps. The close-grip bench press challenges both our front
delts and upper chests in a totally stretched position, which is superb for exciting muscle
development.
Leonard’s articles have been revealed in lots of high publications across the internet.
Leonard enjoys weight training, playing basketball and yoga, and
also enjoys mountaineering. Leonard Shemtob is President of Strong Dietary Supplements and a printed author.
Leonard has been within the supplement area for over 20 years, specializing in fitness supplements and vitamin. Leonard appears on many podcasts, written over 100
articles about supplements and has studied vitamin, supplementation and bodybuilding.
By perfecting your technique, making an attempt totally different variations, and fueling your progress
with targeted supplements, you’ll unlock new levels of
power and definition. Let’s discover how to perform it properly, its advantages, and the way to integrate it into
your routine for optimum results.
Lifting hips off the bench during the close-grip bench press may be an indicator the load is too
heavy. Scale Back the weight as needed and pay attention to good physique mechanics.
If you’re new to weight lifting and this train, using
a spotter or smith machine is recommended for safety. As Soon As you would
possibly be snug with the close-grip bench press and a spotter is unavailable, stay conservative with
the burden loads persevering with to work on good form and method.
The close-grip bench press is a great way to add variety to your upper-body exercise,
and there are widespread mistakes to avoid.
We recommend including the close-grip press early in your coaching, probably first or
second. Start with less weight than you utilize on a standard
bench press, do each repetition with a full vary of motion, and carry out a minimal of eight reps per set.
There is such a thing as too close when is involves close-grip
bench press. Make positive to maintain your hands
nearer than shoulder-width apart—but remember, you don’t
need to have such a slender grip that your palms contact.
If your elbows flare out away out of your torso and
you must shift your bar path because of your hand placement, you’re too shut.
Different widespread errors include not using a spotter or using
too much weight. Most people should start with around 80% of the weight they typically use when bench-pressing.
As your triceps are more involved and your shoulders less so, you could not be capable of deal with the identical weight as you presumably can when performing a wide-grip press.
The close grip bench press is an usually missed but extremely effective train targeting chest and tricep muscle tissue.
The first close-grip bench press profit to bear in mind is that this
exercise can be a nice choice for overloading the triceps.
Weighted dips take bodyweight dips to the next stage, making them an excellent triceps mass and power builder.
Adding weight forces the triceps to work tougher via a full range of motion. If you train to be sturdy,
your triceps have to do the heavy lifting — actually.
These muscles are the driving drive behind highly effective presses,
explosive lockouts, and total upper-body resilience.
If you want to stimulate extra triceps activation, as an alternative of pointing your elbows directly to the ceiling, point them slightly forward,
towards your head. This will ensure that your triceps stay in rigidity at the
prime of the motion, resulting in more muscle development.
If your objective is to build the strength and size of your triceps then this is a wonderful exercise for you to incorporate
into your training. The slim grip places the overwhelming majority of the
workload on your triceps. The most typical error with
the close-grip bench press is bringing your arms too shut.
Doing so places your wrists in a compromised place,
growing the chance of discomfort and an injury.
Diamond push ups are a fantastic bodyweight exercise that emphasizes the triceps (5).
Like a close-grip press, assuming a narrower stance
places your pecs at a mechanical disadvantage, forcing your triceps to work further exhausting.
Incline close-grip presses are one other neat variation of the classic movement.
The objective is to perform the exercise at an incline of 30
to forty five levels. Doing so might be beneficial for individuals who battle to interact their triceps on the flat press
as a result of their pectorals take over.
To goal your again muscles, the deadlift most likely isn’t essentially the most efficient.
Relying on your biomechanics and the position of your hips, the deadlift will predominantly work the legs (hamstrings and glutes in particular) as a main mover.
Smallest portion of your chest, spanning from your clavicle to
your shoulder. It takes up a very small space of your chest and is a number of instances smaller than your sternal head.
That signifies that when we’re doing a compound pushing movement, we
can’t fully have interaction the longer heads of our triceps.
So, if you’re trying to take your higher again to the following level, the barbell shrug is a must-add to your workout routine.
Read on to learn more about this mass-building train, its benefits, and the muscles worked.
The Barbell Reverse Close-Grip Bench Press is a robust
train for maximizing triceps progress and enhancing higher physique strength.
By specializing in correct type and incorporating this
movement into your routine 2-3 instances per week, you’ll expertise vital improvements in triceps improvement and overall urgent power.
While primarily participating the triceps brachii,
the Barbell Reverse Close-Grip Bench Press also
includes the chest and shoulders, resulting in a complete higher body workout.
It suits each newbies and experienced athletes trying to elevate their training.
To obtain optimum results, incorporate this exercise 2-3
times per week, allowing time for recovery between sessions to advertise muscle
healing and progress. The long heads of your biceps and triceps aren’t optimally targeted
during compound actions. For those, you’ll want isolation workouts, like behind-the-body cable curls and overhead
cable extensions.
Extensive grip recruits twice as a lot chest as it does triceps compared to the standard shoulder-width overhand variation (study).
This is as a end result of elbows being more consistent with the barbell throughout the ROM.
The shut grip bench press is a powerhouse train that
not only builds tricep energy but in addition enhances total higher body functionality.
It Is a variation of the standard bench press that shifts the major
focus from the chest to the triceps. It’s a versatile train that advantages powerlifters,
bodybuilders, and anybody trying to improve their urgent power and higher
body energy. The wide grip bench press allows you to place
a stronger give consideration to the pecs and less on the delts and triceps.
So briefly, you’ll have the ability to carry more
weight, putting extra stress on the pecs, whilst limiting your overall
higher body activation.
If we need to challenge anterior decrease body
power at high intensities, we are in a position to go with max-effort entrance squats.
If we wish to enhance physical composition and increase decrease body work capability, we
will program our front squats as repeated-effort accessory exercise training.
Apart from the numerous variations of the back squat, the entrance squat is considered one of our go-to special workouts.
Considering we carry the barbell on the anterior upper torso, the front squat
challenges posture, trunk, and back energy much in a special
way than the again squat. With a back squat, we are ready
to depend on the trunk to soak up flexion, whereas the entrance
squat requires strict trunk bracing and an upright torso place to maintain the
barbell secure. The barbell back squat is undoubtedly one of
the efficient workouts for developing lower body, trunk, and posterior chain power.
It is also recognized as the competitors squat and is probably the
most generally used lower-body multi-joint barbell movement.
Close grip barbell curls take some of the in style arm exercises ever created and turn it into a extremely efficient outer bicep builder.
While you can’t completely isolate the heads of the biceps, using a slim grip will nonetheless shift
the emphasis onto the lengthy head and ensure that it
does most of the lifting. It lets you lift heavier than most exercises, making it a must have for dimension and strength.
This variation targets the lengthy head of
the biceps, adding total thickness to your arms.
Keep your elbows at your sides, keep away from extreme swinging, and management the lowering for optimum tension. Lastly, the close
grip bench press will not be as appropriate for those with a restricted vary of
movement within the shoulders. The shut grip position requires the shoulders to be
internally rotated, which may be uncomfortable and even painful for some individuals.
It’s simply that barbells usually allow you to use heavier poundages and are clearly way more convenient and
accessible. Now that we have mentioned the intent, focus, and technical execution of the front squat, it’s time to talk about how to properly
program the train. How incessantly and how it is programmed will all the time rely
upon the athlete’s goals or needs. As we move through the eccentric portion of the raise,
we wish to maintain our trunk brace locked and the spine in a
comparatively neutral position. The most necessary facet we wish
to concentrate on is correct thoracic spine posture, contemplating a loss of thoracic
spine posture out of the outlet typically results in losing control over the barbell and a missed
rep. The most necessary facet of proper front squat execution is figuring out tips on how
to carry the barbell. An athlete’s selection of holding the barbell during front squats
will at all times rely upon their higher torso size and wrist
flexibility.
References:
women bodybuilders on Steroids (hendrix-castro-2.thoughtlanes.Net)