President Bola Tinubu, on Monday night in Abuja, called on political leaders in the country to channel more resources and policies toward catering to the needs of the poor and vulnerable.
The President, who hosted governors, members of the Federal Executive Council (FEC), Service Chiefs, and some selected Heads of Ministries, Departments, and Agencies (MDAs) to break the Ramadan fast at the State House, urged leaders to be selfless and work for the people’s benefit.
“I thank you all for responding to this invitation. You honoured it out of respect, not because you don’t have enough to eat or share”, President Tinubu said.
President Tinubu noted that political leaders’ efforts are crucial in meeting citizens’ expectations. He commended the people-oriented policies that have started yielding positive results in improved human development indexes and economic indicators.
The President attributed the success of economic reforms to the collective effort of members of the Federal Executive Council (FEC) and the collaboration of leaders at the subnational levels.
“I recall in our first FEC meeting, I said we were going to work hard to fetch water from a dry well. We are still working hard to ensure that there is water to drink and that we spend money, not the people.
“You, the leaders at the subnational levels, are also doing all you can to spend money, not the people,” he noted.
President Tinubu urged political leaders to work for posterity so that history will remember them for good.
“Look at yourselves as navigators that will bring the country to the promised land. Standing here as President is a great honour, and you can’t trade it.
“Continue doing what you are doing. And do more for the people,” he added.
President Tinubu said leaders must see the entire country as one big family in a house where people live in different rooms.
The Chairman of the Nigeria Governors Forum and Governor of Kwara State, Abdulrahman Abdulrazaq, thanked the President for the bold and decisive reform of the Nigerian economy.
The governor of Benue State, Hyacinth Alia, who led the Christian prayers, said, “It is no coincidence that Muslims and Christians are fasting at the same time.”
The Minister of Justice and Attorney General of the Federation, Lateef Fagbemi, noted that the prices of goods and foodstuffs were steadily dropping.
The minister said the reforms had also improved livelihoods while commending the President for his courage.
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Other widespread errors embody not using a spotter or utilizing an excessive quantity of weight.
Most people should start with around 80% of the burden they typically use when bench-pressing.
As your triceps are extra involved and your shoulders less so, you may not be succesful of
handle the same weight as you can when performing
a wide-grip press. The close grip bench press is an often overlooked however incredibly effective exercise targeting chest and tricep muscular
tissues. The first close-grip bench press profit to maintain in mind is that this exercise is often a great option for
overloading the triceps.
This helps to stabilize your core and preserve control throughout the motion. In this video train guide, you’ll be taught the right method and kind to guarantee you get essentially
the most out of every rep. Keep Away From widespread mistakes and discover
ideas for growing depth and progression. So, if you wish to develop your again fully, you should train it from a number of angles.
In different words, for a again that’s thick AND wide, you
should embody rows and pulldowns/pull-ups in your exercises.
In that case, you may want to keep away from unsupported
bent-over rows and persist with actions like seated cable rows and chest-supported rows, that are far more decrease back-friendly.
If you may have shoulder issues, it may be finest to
choose various workout routines concentrating on the identical muscular tissues more safely.
Simply like with any other lift, a powerful core is essential for
upright rows.
If you’re on the lookout for further resistance, choose Kabuki and its
zinc-coated sleeves. The crucial parts are the contact surfaces, that means the
sleeve and the racking part. Granted, not all powder coats are
created equal, and Rogue or Kabuki will be rather more resistant.
It Is recommended to begin with a lighter weight and gradually improve as your strength improves.
Using a weight that’s too heavy can compromise your kind and
enhance the chance of straining or pulling a muscle.
This move is a lot better for people with shoulder points because it places the arms in a neutral
grip place (palms dealing with each other). Even although you can load
these reasonably heavy, you’ll nonetheless be in a position to add more to a barbell.
If you can verify your ego and shift your intentions for this
movement, you’ll have the ability to reap enormous
benefits for the triceps, higher chest, and even your delts as nicely.
The kind will be the key that unlocks all of this (don’t fear, ideas are
coming up). This would be the most popular in powerlifting
programs as a result of the bar has less distance to journey
to your chest, along with your hands being wider.
For bench pressers, that means the triceps—and to place
much more emphasis on the tris, the close-grip bench
press is the go-to exercise. Bodybuilders should think about together with shut grip bench press due to the added stimulation to the triceps and the higher chest.
It is a compound lift that can be included as a main movement, particularly for those concerned with aesthetics over
maximal power, to be followed by extra tricep and chest isolation work.
Other higher chest workouts often involve body weight and cable work.
That’s why Olympic plates stay placed on the Kaddilac
whereas they rattle on cheaper bars with thinner sleeves.
Since we’ll be talking about multi-grip bar geometry in-depth (both when it comes to biomechanics and practicality) let’s look at an illustration of what’s what.
On the other hand, it’s not perfect – it’s smaller, lighter (only 24 lbs), and not as strong (or properly crafted) as Kabuki.
Geometry-wise, it walks the path macheted by the Kabuki Kadillac.
The camber is arched, which is extra steady than a classic camber, and the angles of the handles enhance with
the grip width (more on why that’s essential in a minute).
The four major grips for barbell bench press are the standard
shoulder-width overhand grip, broad grip, shut grip, and the considerably elusive reverse grip.
The barbell bench press is commonly performed with a shoulder width overhand grip.
It’s the standard grip, and with it, you’ll most likely carry the most weight.
Nonetheless, with the chest being a giant fan-shaped muscle with fibers
running in a quantity of directions, it pays to vary the grip and angle of your press.
The Barbell Reverse Close-Grip Bench Press is a strong train for maximizing triceps development and
enhancing upper physique strength. By specializing in correct type and incorporating this motion into your routine 2-3 occasions per week, you’ll experience vital improvements in triceps development and general pressing energy.
Whereas primarily partaking the triceps brachii, the Barbell Reverse Close-Grip
Bench Press additionally includes the chest and shoulders, resulting in a complete higher body exercise.
It suits both newbies and experienced athletes looking to elevate their coaching.
To obtain optimum results, incorporate this exercise 2-3 instances
per week, allowing time for recovery between periods 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.
The conventional bench press and the broad grip bench press
each contain a larger vary of motion and might
enable for extra muscle activation within the chest. The shut grip position could place
extra emphasis on the triceps, however may not
absolutely interact the chest muscle tissue.
The extensive (overhand) grip barbell bench press is a grip
that’s 1.5-2X the width of your shoulders.
This variation maximally recruits the upper chest muscles and reduces the vary
of motion which decreases the amount of labor it takes to lockout.
As An Alternative of a reverse band SSB to a high box carrying over
to the competition squat or taking part in subject, athletes only get
better at reverse band squats with the SSB to a high field.
These challenging variations won’t sacrifice gains or danger injury.
This two-part lat-swelling circuit exercise from MH health director Andrew Tracey requires
only a barbell but promises critical again gains.
Most individuals find it comfortable to grip the bar someplace around
shoulder-width aside, or slightly wider. (MAINTAIN CONTROL
AND RIGIDNESS WITH THE BAR. DO NOT JUST LET IT SIT ON YOUR CHEST) for 1-3 seconds (Number of seconds based on coaching program, periodization, and athlete readiness).
His specialty is helping individuals build muscle to
improve their strength and common well being, with clients
including faculty, skilled, and Olympic athletes.
Nonetheless, to have the ability to get the placement of the barbell over your torso, verses your chest,
you have to tuck your elbows in so it looks like they’re brushing up towards your sides as you progress the burden up and down. A full extension is essential to maximizing triceps
strength and ensuring you’re partaking the muscles through their full vary.
By retracting and squeezing your shoulder blades
together on the flat bench, you not solely protect your shoulders but additionally create a extra steady base to carry heavier weights safely.
Right Here are the most typical Bench Press errors seen in this bench variation and tips on how to keep away from them to
ensure your bench press performance is each effective and secure.
Although, bear in mind that you just would’ve lost a few of the stability work that your shoulders and arms had been doing with the dumbbell variation. This exercise combines the benefits
of shut grip bench presses for working the tricep muscles with
the benefits of incline bench workouts for working the upper chest muscles.
While all bench press variations do engage the triceps, the shut grip variation elicits a extra important
activation, based on Kippers et. So, whether you care about your common bench press strength or want to give consideration to building
mass in your arms, shut grip bench press is the barbell variation for you.
The close grip bench press is a common variation of
the bench press used by common gym-goers, power and general sport athletes.
It is used for building power and muscle in the upper physique and is most commonly recognized to
focus on the triceps; however, there are more causes to
try a close grip bench press. When in comparison with the standing
barbell curl, the seated close-grip focus curl offers a extra stable place, allowing you to focus solely in your biceps.
Start with light weights and provides yourself some time to perfect the shut grip dumbbell press before you raise heavier weights.
This compound exercise is often used by bodybuilders and weightlifters alike to construct
muscle mass and enhance energy in the higher body.
As a back movement, the barbell shrug is a popular various
to cable shrugs and may help you obtain a more defined and sculpted physique.
Yes, the barbell seated close-grip concentration curl can undoubtedly help improve your grip power.
By performing this train, you engage the muscle
tissue in your forearms, which are responsible for grip strength.
The hand place simply feels odd, particularly in case you are used
to doing overhand or neutral grip rows. However, it’s
this oddness that makes reverse grip rows so effective.
Hitting your muscle tissue from even a slightly totally different angle is usually all that’s wanted to keep you out of a coaching rut and preserve your progress.
Perform the bench press to a board that is elevated off the chest.
(Board peak based on coaching program, periodization, sticking point weaknesses, and athlete readiness).
You’ll want a associate to carry the board in place when you bench.
After that, we’ll keep you up to date on the most important muscle-building analysis,
lifting strategies, and exercise routines. If you’re in search of a coaching
program to get you robust and ripped from head to toe,
make certain to try our Program Selector and grab the ATHLEAN-X program that
best matches your current coaching goals.
Whereas the close-grip bench muscle tissue labored embody the
shoulders, the exercise places extra strain in your triceps than the wide-grip press.
In a close-grip bench press, the hands are placed closer collectively
on the barbell, usually round shoulder-width aside or slightly narrower.
This narrower grip shifts the concentrate on the inner chest to the triceps muscles.
Bouncing the bar off the chest is an attempt to push heavy weight
up with momentum. This will increase the danger
of damage to the sternum and decreases the effectiveness of the close-grip
press. The exercise must be executed slowly and
with control from start to finish using applicable weight
resistance to make sure proper kind and activation of the triceps.
The close-grip bench press challenges both our front delts and upper chests in a completely stretched position, which is superb for exciting muscle development.
In distinction, a shoulder-width grip puts your triceps at a
mechanical benefit while maintaining your joints in a safe place.
The muscle groups most affected are the triceps and anterior deltoid muscle tissue,
simply as a end result of place of your arms.
If you’re questioning what does the close-grip dumbbell press work, the reply is
the triceps and anterior deltoid muscle tissue. In this state of affairs, the close-grip bench press will permit us to load a heavy horizontal press
however not require the same degree of talent focus, and specificity that comes with the barbell bench press.
If you’re going to program and use the close-grip bench
press then it’s good to grasp the “why” behind them.
Usually talking, there are three close-grip bench press benefits that I like to bear
in mind when using this train for me and my purchasers.
It’s just that barbells typically allow you to
use heavier poundages and are clearly far more handy and accessible.
Now that we have discussed the intent, focus, and technical execution of
the entrance squat, it is time to focus on how to
correctly program the exercise. How regularly and the way it’s programmed will
always depend on the athlete’s objectives or wants. As
we transfer by way of the eccentric portion of
the raise, we need to maintain our trunk brace locked and
the backbone in a comparatively impartial position. The most essential side we want to give attention to is proper thoracic
backbone posture, considering a lack of thoracic spine posture out of the opening sometimes leads to shedding management over the barbell and a missed rep.
The most important aspect of proper entrance squat execution is figuring out the way to carry
the barbell. An athlete’s choice of holding the barbell during front squats will at
all times depend upon their upper torso measurement and wrist flexibility.
Carried Out on an incline bench, this variation holds
your torso in place, lowering momentum and guaranteeing
constant tension on the biceps via a higher vary of movement than many curl
variations. By focusing on each the lengthy and brief heads of the
biceps, Spider curls help create thicker, more defined arms.
Keep your chest towards the bench, use a full ROM, and give consideration to managed reps.
The key’s to focus on both compound actions that allow heavy loading (e.g., close-grip bench press and
dips) and isolation workouts that particularly target each head (e.g., skullcrushers and cable pushdowns).
When performing a slim chest press, start with 75-80% of the weight you employ when performing a wide-grip press.
If it’s straightforward, add extra weight; should you find the
exercise tough, take off some weight.
Another advantage of the motion is that it teaches you to press without flaring your elbows.
The skill is useful when utilizing a wider grip to focus on your
chest because it protects your shoulders and improves your urgent
power. Begin by adding the close-grip bench press to your workouts as a supplement to the usual benching you already.
As Quickly As you are extra confident with the movement and your grip, you can go even heavier and work
in a four to 6 rep vary to build strength.
Once we discover an optimum stance width, it is time to think
about bracing. As everyone knows, bracing is critical when executing any squat variation.
Nevertheless, with the entrance squat, an athlete’s capability
to brace and preserve posture all through the movement will
dictate coaching success. The CGBP carry will increase the scale of
muscle cells via a scientific course of generally identified as hypertrophy.
When it repairs itself via its pure process, it gets bigger.
Manish is a NASM-certified health and vitamin coach with over 10 years of experience in weight lifting and fat loss fitness
coaching.
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