مؤسسة نودم الاعلامية الحيادية في نقل الخبر
حوار: سيامند علي، روسيم أحمد: مراسل Nûdem
- الإدارة الذاتية تستحق أن تدير المناطق الخاضعة لسيطرتها.
- القرار مئة وتسعة عشر صدر بشكلٍ فردي من المجلس التنفيذي، ولأسبابٍ مجهوله.
- الحوار الكُردي متوقف وليس هناك أية آمال لبدأه من جديد، بسب بعض المصالح الشخصية لبعض الأشخاص البارزين في كلا الطرفين.
المشهد السياسي في شمال شرق سوريا:
قال طلال محمد رئيس حزب السلام الديمقراطي في لقاء مع Nûdem بإن الوضع السياسي في شمال وشرق سوريا هو الأكثر استقرارا في عموم سوريا. مؤكداً بأن الإدارة الذاتية أثبتت بأنها تستحق أن تدير المناطق الخاضعة لسيطرتها لأنها شُكِلَت من جميع مكونات شعب شمال وشرق سوريا.
والإدارة الذاتية تعمل من أجل الحصول على اعتراف دولي بها عن طريق افتتاح ممثلياتها في أوروبا وأميركا على عكس باقي المناطق التابعة للمعارضة وللحكومة السورية التي تشهد نزاعات مستمرة وانعدام للاستقرار الأمني و السياسي فيها .
الغاية من انضمام حزب السلام الديمقراطي لاحزاب الوحدة الوطنية:
يؤكد السيد طلال محمد بأن انضمامهم لأحزاب الوحدة الوطنية كان تلبية لنداء الجنرال مظلوم عبدي القائد العام لقوات سوريا الديمقراطية والذي دعا لتشكيل كيان سياسي كردي موحد. ونفى محمد أن يكون القرار ضمن تلك أحزاب فرديا بل أن جميع القرارت التي تصدر تكون بالاستشارة أو التصويت ولا وجود لطرف متسلط أو حاكم ضمنها.
القرار مئة وتسعة عشر :
يقول السيد محمد إن السبب الرئيسي وراء اصدار القرارت الخاطئة ومنها القرار مئة وتسعة عشر هو زيادة عدد الإدارات والهيئات والمجالس ضمن الإدارة الذاتية، هذه الزيادة التي تنعكس سلبا على اتخاذ القرارات الصائبة. وإن القرار مئة وتسعة عشر صدر بشكل فردي من المجلس التنفيذي لشمال وشرق سوريا ولاسبابٍ مجهولة بالنسبة اليهم. ومن طرفهم رفضوا القرار لما فيه من تداعيات سلبية على الوضع المعيشي في المنطقة. أما بالنسبة لارتفاع سعر الغاز التجاري برر محمد ذلك بأنه إجراءٌ للحد من المتاجرة بمادة الغاز في السوق السوداء، وبالنسبة لمادة المازوت المعروضة باربعمائة ليرة فهي المادة من انتاج شركة الجزيرة المختصة بالمشتقات النفطية وهذا السعر حددته الشركة وليست الإدارة الذاتية .
وحدة الصف الكردي:
قال رئيس حزب السلام الديمقراطي الأستاذ طلال محمد ل Nûdem عن الحوار الكردي الكردي بأنه هدفنا وإن المفاوضات متوقفة حاليا وليس هناك أية ٱمال بأن تبدأ من جديد في الوقت الراهن، والسبب حسب هو بعض المصالح الشخصية لأشخاص بارزين في المجلس الوطني واحزاب الوحدة الوطنية “ورفض الكشف عن اسمائهم”.
وعدم وجود أية نية للمجلس الوطني لإتمام هذا الاتفاق. ومن ابرز العوائق هي تعارضه الوحدة مع مصالح بعض الدول المجاورة ك تركيا وايران، بالإضافة إلى تعلق المجلس الوطني بقرارات الائتلاف السوري المعارض الذي يرفض الإعتراف بحقوق الشعب الكردي. وفي تفاصيل اللقاءات السابقة بين الطرفين الكرديين كان هناك الاتفاق على تشكيل لجنة أو هيئة استشارية ” المرجعية الكردية ” تتكون أربعين مقعد موزعة بنسبة أربعين في المئة للمجلس الوطني ومثلها لأحزاب الوحدة الوطنية وعشرون في المئة للمستقلين ومنظمات المجتمع المدني، لتشكل هذه الهيئة فيما بعد لجنة تقوم بالإعداد والتحضير لانتخابات محلية في شمال وشرق سوريا. إلا أن هذه الخطوة بائت بالفشل نتيجة تحفظ المجلس الوطني ومطالبته بالتحكم بنسبة العشرون المخصصة للمستقلين.
لقد كانت أولى المحاولات لتوحيد القرار السياسي في العام ألفان وثلاثة عشر تحت رعاية حكومة اقليم كردستان العراق الرئيس مسعود البارزاني، وأخرها التي دعا إليها الجنرال مظلوم عبدي القائد العام لقوات سوريا الديمقراطية، ولكن جميع الدعوات والمحاولات بائت بالفشل حتى الأن، بالرغم من وجود ضغوطاتٍ من الولايات المتحدة الأمريكية وبعض الدول الاوروبية على القوة الكردية من أجل إتمام هذا الأتفاق.
Start with 5 to seven reps per set, adding weight as you
construct energy and endurance. To instantly target the glutes in a great burner
train, glute bridges are the finest way to go. Romanian deadlifts can be included
into your leg day routine, in the health club, or at home.
As Soon As you could have the correct movement, lateral lunges can be a welcome boost to
any leg circuit coaching workout you do in the fitness center or at residence.
Lateral lunges additionally require the hassle of 1 leg at a time, allowing for a fair distribution of weight on every
leg and to even out any unbalanced muscles on one leg over the opposite.
Wanting up and again during the movement can lead to poor spinal alignment and less glute activation. Follow these steps to execute the hip
thrust well and get the most out of each rep.
Now that you understand what it’s, let’s discuss tips on how to carry out the hip thrust
with good form.
To additional give attention to and problem your
glutes and hamstrings, consider using lifting straps to aid your grip.
As A End Result Of the gluteus maximus is the largest
and strongest of the gluteal muscles, it makes sense
to prioritize this muscle in your training
in case your objective is big, sturdy glutes. If you’ve never carried
out a hip thrust earlier than, begin through the
use of solely your body weight. As Quickly As you get the grasp of it, you possibly can add weight by fastidiously laying a
drugs ball, kettlebell, or barbell throughout your pelvic space.
For a well-rounded butt (pun intended), you have to carry out movements that
hit all of the muscular tissues mentioned above.
Please be happy to download the Strengthlog
workout app to coach this workout (and
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It’s important to even be conscious of your pelvis during all higher glute
workouts, Schemper says. Hip thrusts can be carried
out using a Smith machine, found in most gyms.
Align the bar on prime of your hips and perform the exercise as
described. Some fitness amenities have started to supply dedicated
hip thrust machines as properly. Just like any other muscle, your
glutes will grow quickest by coaching with moderate loads for a minimum of 10 sets per muscle
group each week.
The glute max is the glute’s largest, most superficial muscle (meaning
it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the
deepest glute muscle). The greatest exercises for glute activation tend to be those that isolate and
goal every section of the glutes successfully. It’s connected out of your decrease again and hip bone all the means in which to the highest a part of your thigh bone and a tough strip on the facet of your leg.
For example, when you do barbell hip thrusts on one day, you would
possibly do single-leg hip thrusts or machine kickbacks the following
day, and so forth. Nonetheless, the second main consideration on determining
coaching frequency is restoration. A single bout of coaching between MEV and MRV causes muscle growth
to happen, however it also presents some degree of
fatigue. If we are to progress in coaching and permit variations to fully take hold over days and
weeks, we should enable enough time to elapse between overloading sessions for no much less than most fatigue
to dissipate. On common, the exact quantity of fatigue dissipation have to be no less than enough to
permit efficiency to return to baseline or higher, such than an overload can be offered.
” The timecourse of fatigue is normally a bit longer than that of muscle development, sadly, in order that for most people, recovery, not muscle progress cessation, would be the limiting issue on frequency. Incorporating targeted workouts corresponding to hip thrusts, glute bridges, squats, lunges, and step-ups into your exercise routine may help you obtain a lifted and toned buttock.
Place a barbell across your hips with a squat pad on the bar to make it extra comfy. You can use bumper plates on the barbell to let you roll it into position over your hips. The takeaway lesson right here is that squats and deadlifts usually are not a positive guarantee of a firm and curvy bottom. You can not merely squat and deadlift your way to bigger, stronger glutes.
I advocate beginning this exercise with a light-weight for a set of 20 reps. Relaxation 2-3 minutes between sets and carry out a total of 5–6 sets. Whereas performing these workout routines, strive to focus on using your glute muscles with each repetition. What makes this butt train so highly effective is the super stretch it provides by simply positioning your opposing leg on a raised platform or bench. You can go much deeper than an ordinary lounge train, creating extra of a stretch within the glute muscular tissues. This leads to more blood flow to the glutes and leading to a bigger pump.
“Walking up a hill, on a hike for instance, or a flight of stairs, will activate your
glutes, hamstrings, hip flexors, and core muscle tissue more than a flat floor,” Bomgren says. Consistency in the primary lifts gives you a base for the development, so I like to use these the same. Then, I’ll differ the other workouts, training to a specific RPE or failure inside a given rep range. You might additionally run these in a circuit after a lower body routine ends. In truth, the single-leg wall squat could be the most suitable option for maximal medius and minimus activation as a result of its ease.
What makes the leg press an much more impressive exercise for glute training is you probably can alter your foot placement to alter muscle activation. To get essentially the most out of your glute coaching with a leg press, use a foot placement that is excessive along with your toes barely wider. You probably know you practice your glutes when performing again squats and leg presses, that are pushing workout routines. If you raise a foot, your hips are going to wish to naturally sag.
Maybe you’re someone who feels like they’re doing everything accurately when it comes to glute growth. Another purpose to focus on how to activate glutes correctly has to do along with your decrease back. As Quickly As you start putting in the work, your mechanics will improve, and you’ll be stronger. You’ll plug these power leaks that happen after we loosen every thing up in the kinetic chain. It starts from the outer a part of your hip bone and goes right down to the massive bumpy half that you could feel on the side of your hip. Its main job is to help straighten your hip joint when it’s bent.
Subsequent, decrease the physique as if till the thighs are parallel to the floor and the knees are flexed at ninety degrees. With the burden placed in the heels, the chest ought to remain facing upward for postural stability. This offers the glute with a good and lifted look, and helps to rid weight lifters of the dreaded flat higher butt. Due to the dynamic motion of this exercise, glute kickbacks may even interact the core and aid within the growth of hip stability. There are several effective lower physique workout routines that contribute to muscle firmness, buttock lifting, and reducing the appearance of flatness within the upper buttocks. Including a mini band to this motion may have your whole glute muscle tissue on hearth, plus you’ll additionally get some hamstring engagement as well. When you mainly do a lot of working or walking as your workouts, you’re transferring forward in one aircraft of movement.
If you are understanding onerous and maintaining a wholesome diet and natural foods, you will automatically burn off further physique fats. One Other great way to guarantee you hit all muscle fibers, both excessive and low twitch, is by using lighter weights for greater repetitions and heavier weights for lower repetitions. However, I choose positioning my ft shoulder-width aside or slightly wider and angling them barely outward. I additionally counsel using a Smith Machine for added security versus a freestanding barbell. The deadlift is a wonderful exercise that works the lower portion of your buttocks for making that smooth transition out of your hamstring to your butt. The only difference between this butt train and the standing lunges is that you keep transferring ahead one step at a time, rather than pushing again off your heel in the identical spot. The greatest method to do this is by skipping a step or two when climbing stairs.
In Contrast to a traditional barbell squat, it removes all the pressure and load out of your lower again and locations it immediately into your legs. Each forms of squats, back and front recruit the most important muscles concerned in decrease body strength; quadriceps, hamstrings, gastrocnemius, and the gluteus maximus. Squats are one of many few compound movements that recruit multiple muscle groups and joints in a single single motion and are thought of as one of the most efficient and efficient practical actions. Whereas both entrance squats and again squats are comparable, there are slight variations in method and muscular motion.
I’m not saying squats are useless—they’re unbelievable for strength—but in case your aim is well-rounded glutes, they shouldn’t be your primary focus. Of course, the hamstrings are involved, and your core has to kick in to offer stability. In truth, out of all isolation workout routines, this allows the heaviest weight training! So, if squats aren’t a glute goldmine, then which workouts should you embody in your workouts to get a bigger butt? Aesthetics aside, hip thrusts also improve your strength, speed, and energy by encouraging optimal hip extension. This implies that incorporating hip thrusts into your glute exercise may also assist improve your squats and deadlifts—everyone’s a winner. With this strategy, you’re still focusing on the gluteus maximus, the biggest glute muscle, along with any muscle fibers in the glute medius and minimus that aids in hip extension.
In this train, the muscle tissue on one side of your physique are working dynamically when lifting your leg in opposition to the band, but the muscles on the opposite aspect aren’t resting either. They are working isometrically, preserving your pelvis steady in the course of the exercise, just like in single-leg exercises like lunges or Bulgarian split squats. The barbell hip thrust might be essentially the most heavy-duty isolation exercise for the glutes that there’s.
This tools allows you to effectively isolate the glutes and activate extra muscle fibers through the train. To develop a extra rounded butt, you should activate and work the three main muscle tissue of the glutes persistently. Maintain in mind that the glutes are strong and resilient, so don’t be afraid to load your exercises. Your objective is to add extra mass to your again profile, so you have to ensure you meet your caloric wants every day. You don’t want to work exhausting in the health club only to get too skinny due to the energy you burn out of your workouts.
70% of every health journey comes from how well you do in constructing a well-rounded food regimen that helps muscle progress. I’d extremely recommend that you’ve a sufficient consumption of protein, which is necessary for muscle repair and improvement. The GHD machine is considered one of my favourite methods to focus on the decrease glutes and hamstrings because it offers a dynamic range of motion and is an incredible stretch. This exercise helped me to create a superb muscle reference to my glutes, which resulted in higher overall glute growth.
Over the years, she turned hooked on cracking the code to glute power and hypertrophy for ladies. They’re the driving drive behind everyday actions from strolling and running to lifting and chasing your children around. “If you don’t have strong glutes, you’re by no
means going to reach your potential in different exercises,” says Sandy Brockman, CPT, the trainer behind this challenge. Opt for the lightest weights, especially if you’re new to resistance coaching, and work your method up to avoid harm.
During these movements, you’re performing hip flexion and hip extension. If you focus on a squat, your hips are pushed again with a bend on the hips. When you push your physique up, your glutes should still extend the hips. If building sturdy glutes is on your To-Do record, this submit covers the best glute exercises you can do to strengthen and sculpt a butt you’re proud of. You want more than plain old squats, lunges, and deadlifts if you want to build the glutes of your goals. Whereas these workouts do contain your glutes, different exercises work your butt extra effectively, and in my expertise, those listed in this article are among the many best.
The smallest of the gluteal muscular tissues and lies beneath the gluteus medius. Like the gluteus medius, the gluteus minimus contributes to hip abduction and stabilisation. Laying beneath the gluteus maximus, located on the outer floor of the hip, the gluteus medius originates from the outer floor of the ilium and inserts into the femur. The gluteus medius plays an important position in hip abduction and stabilisation.
The Bulgarian Split Squat is a extremely effective train for focusing on the decrease glutes, in addition to the quads and hamstrings. It is a unilateral movement, which means it actually works out one leg at a time, helping to appropriate any muscle imbalances between legs. Step-ups are a extremely efficient train for concentrating on the decrease glutes while also offering advantages to the quadriceps and hamstrings. These muscle tissue work together to carry out a selection of important actions for our day by day life and bodily activities.
Pick the one which aligns best with your objectives and out there gear. The sensation ought to be similar to clenching your bicep as exhausting as you presumably can. If you’re not experiencing this, meaning your glutes aren’t firing.
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